Category: Richmond, VA

  • Sad Clowns No More

    15 Veterans of the Gloom descended upon TwinTeam on a beautiful sunny and 70 July morning for a celebratory beatdown went a little something like this:

    Thang:

    Slaughter Start!  3 burpees, 6 WWIIs, 5 Merkins

    Mosey to the bottom of Twin Team Hill, Circle up, Disclaimer, no time for COP today, men.  Let’s get started!

    Merkin Mile, Twin Team style.  I believe the hill is about 2/3 mile each way, so it’ll work.  And besides, who wants to run on a track?   Take the hill, AYG…12 Merkins at the big bend, the top, the bend on the way down and the bottom.  Once done, run back up for the six, finish together.  Plankorama.

    Mosey to the softball field between Bettie Weaver and JRHS for some four corners.  Ascend: 10 Merkins, 10 Merkins +20 WWIIs, 10 Merkins + 20 WWIIs + 30 Squats, 10 Merkins + 20 WWIIs + 30 Squats + 40 SSH   Al Gore for the six, and then descend, same counts and exercises starting with 40/30/20/10.  Al Gore for the six.

    11’s On the hill between the softball field and the JRHS parking lot.  Bear Crawl up, Crawl Bear down, exercises were LBCs on the bottom and 2ct Flutter Kicks on the top.  Start with 1 LBC/10 flutter kicks, keep going until 10 LBC/1 Flutter Kick.  Plankorama for the six.

    Native American run the long way back to the flag, and with 30 seconds to spare, 10x Flutter kicks IC.

    Numberama, Namearama, Announcements, and YHC took us out.

    Announcements:

    Puppypile July 21, right after Dogpile.

    Summer Tours continue, I believe there’s a little group heading out to GridIron this Saturday.

    Sorry if I missed something else.

    Moleskin:

    It was an honor to lead you men this morning.  I was pretty floored as the headlights kept coming in, and my energy to lead really started to jump.  Great work out there today!  By Shakedown’s watch, we covered about 2.5 miles, and by mine the calorie burn was well north of 500 which hasn’t happened in a while for a 45 minute bootcamp.  Ya’ll absolutely crushed it.

    As I marked my 1 year F3 Anniversary, I was reminded that we should each be thankful we had the courage to show up for our first post, and that we had the determination and will to keep showing up.  We all make the group what it is, and every one of us contributes to each others success. Take the energy you have from the group this morning out into the world and have a fantastic day!

     

    Sugar Sock out

     

     

  • You woke up when?

    0513 and YHC arrived to RAMM with Big Blue present and several RAMM Gear gents doing warm up laps. Conversation prior to 0530-what time do you wake up and why? Before 0530, YHC had directions but thought it easier to state, Reverse Carillon! Saab was pointing in a direction that confused YHC but there was a 4, 5, and 6 mile group who all understood where to run, so it worked for YHC.

    4 mile group….Pucker, Bleeder, Lug Nuts. 5 mile group…..Swirly, Flatline. 6 mile group…..Phonics, Sippy Cup, Marv, Saab

    6 mile group took off but in a different direction than 4 and 5 milers. 4 and 5 milers went down Grove, R on Malvern, L on Cary, R on Banbury, L on Tomacee, R on Portland Place, L on Douglasdale Rd and from here 4 milers were on there own. YHC and Swirly went up Douglasdale Rd and R on Boulevard with a lap around Carillon and back down Boulevard to Grove. 6 milers seen by 5 milers across the lawn at The Carillon so they were on the route. L on Grove back to The Flag.  6 milers caught up to YHC and Swirly near Mary and 4 milers were waiting at The Flag. RAMM Gears finished at 0615 too.

    Number-ama, Name-r-ama, Announcements:  Reese Strong is on hold this year, per Phonics. Puppy Pile next Saturday at Dogpile starting 0705.

    YHC took us out!

    NMS- Prior to 0530, the conversation at the gloom was about what time do you wake up or maybe, how often do you wake up at night, and why? Saab was upset he awoke 1 hour prior than needed. YHC awoke at 0440 for the bathroom and realized going back to sleep was not needed. Yesterday, Bleeder forgot to set his alarm but awoke at 0449, in time for 45MOM!! Swirly has been waking often and no alarm clock needed! Anway, conversations that occur prior to workouts are often spontaneous and hilarious!

    Swirly, thank you for the pace this morning.

    Welcome, FNG, The Profit, with RAMM Gears! No Tools EH’d so welcome!!!

    This mornings run was greatly needed and being part of this group starts my day! I am blessed!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • Hot Potato for Three

    A PAX of 3 made it out to Timberwolf, including 1 stamping his Summer Challenge Passport.

    With no Q on the signup sheet, YHC took the Q and the beatdown went something like this:

    Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, Bob & Weaves, LBCs, Crunchy Frogs

    Mosey around to back of school, grab a piece of wall: 10 donkey kicks, 5 wall walkers + stand inbetween, 15 donkey kicks

    Mosey to tennis court: Tennis Court Tracers across 3 courts, bear crawl to other side, reapeat-o on other side

    Hardwicke Box: broad jump forward, shuffle to the right a few paces, broad jump backward, shuffle to the left for a few paces….for 2 minutes

    Mosey down to track – run 1 lap

    Q passed to Wedding Singer

    Quick Mary: flutter kicks, box cutters

    Mosey back up to school: Deconstructed Burpee Perimeter Run: at each major corner of perimeter of school perform either: 2 merkins, 2 squats, or 2 burpees

    Q passed to Bag Phone

    Suicides: forwards, forwards + backwards, karaoke

    Q passed back to YHC

    Mosey back to VSF for Mary: Rosalitas, Protractor

    COT – Singer took us out

    NM

    Lots of discussion this morning regarding golf…and Wedding Singer’s golf game…and what brought Wedding Singer to Christopher Newport University from Maine. Still, given the discourse, we packed a lot of exercises in…and gave Bag Phone his first opportunity to lead a few exercises

    Kudos to Bag Phone for consistent attendance since he first posted 5-6 weeks ago.

    It’s a big AO….we stayed mostly flat today.

    No sign of New Market….shock factor: 0

    Announcments:

    Puppy Pile a week from Saturday

  • Kettlebell Dora (Extended)

    Seven of the faithful showed up at CircusMaximus this morning with kettlebells in hand. Johnsonville (YHC) took Q, and this is what went down more or less:

    COP (warmup):
    10x BOYO
    20x SSH
    10x cherry pickers
    20x LBC
    10x IWs
    Fairly lengthy sequence of arm circles

    KB carry to front of school for KB Dora (Extended) — the first partner does the appointed exercise, the second runs down bus drive to fire hydrant (about 60 yards), does 1 BOYO, runs back replacing the first partner and continuing count. The first partner repeats the run. Rinse and repeat until designated count is reached.

    50x merkin row (always makes me think of Toga)
    100x sit and kb press
    150x goblet squat
    200x kb swing
    250x skull crusher (but, for this one, in lieu of running, non-exercising partner bear crawled up wheelchair ramp, touched door and crawled back to start)

    KB carry back to VSF. COT with YHC taking us out.

    We were thrilled to have Sugar Sock and Hardywood (who normally post at 45MOM) come out and see what we are up to out in the far reaches of F3RVA. The summer AO challenge has been great. There was not much downtime in the workout for mumble chatter, and men worked very hard to get through this one. Great job! Johnsonville

  • Sweaty Mary

    15 strong posted for Mary this morning and here is how it went down.

    Mossy : 10 burpees – Windmills, Helicopters, IW’s, SSH’s . LBC’s, APD’s Flutter Kicks

    Curb Crawl Ladder: 1-6 and back down.

    Partner leg toss – 3 sets of 20

    Triple Check : run the black top perimeter – WW11’s and LT. Dan’s

    Polarbears to the fence – 10 donkey kicks – repeat 3 times

    Indian Run  the full square of Mary.

    Ring of Fire – 10 merkins

    Mary – 6 inches

    YHC had to borrow some gloves from Bleeder this morning cause he left the smelly things in the back of big blue and as ya’ll know it rained like a motha last night- thanks Bleeder  ! Saabski was in rare form this morning – atta baby Saabski – hey congrats on the Q5 Amber alert 🙂   Goldberg crushed the triple check – way to push buddy.. BT smoked the polar bears (which are always a crowd pleaser)  . Posh, Swiper, Handshake, Firemen Ed, Olivander Vinny, Keymaster  all – crushed the Indian run – Bleeder, Loose Goose, Spit, Pucker all  banged out the ring of fire. And the 6 inches was destroyed by the pax – lots’ of grunts and moans coming from the grounds of Mary this morning..

    Excellent job guys – it was really humid out there…  Way to push . Thanks for taking us out today Sabbski – well said buddy.

    See y’all in the gloom..

  • Takes two to Tango!

    Two warriors attacked the hills of Roller Coaster this evening and here is how it went down.

    Bleeder and Swirly – two long loop = Boom!

    Bleeder getting that BRR work in that a baby !!! We missed TYA out there but YHC bets he is running somewhere in Guatemala…….. Go gettem TYA and Circle K!

    Guys – if your running BRR it’s time to come out – soon there will be beverages after the run i’m told 🙂

    See y’all in the gloom..

  • Cones make corners

    6 men and one 2.0 (almost as big as the men) roused themselves to post to a KB workout.  Here’s how YHC remembers it.

    COP

    SSH, Merkins, arm circles (small and big), LBC’s, helicopters and shoulder taps.

    Mosey around the back of the school to the track.

    YHC marked out a rectangle with cones for 4 corners.  Alternate farmer carry with lunges, 10 KB swings, next corner, 20 Goblet squats, next corner, 30 situp presses, last corner, 40 lawnmowers (20 each arm).  Cycle through one more time, reverse the numbers, you end up  doing 50 of each exercise.

    Mosey to pick up loop for 11’s.

    Halos, lunge to opposite curb, do flutter kicks while pressing KB up.  These took  a little explanation.

    Mosey to SF, 20 shoulder presses, 20 calf raises with KB, 20 good mornings, 20 snatches.  Repeat with sets of 10.

    Numberama, namerama, YHC took us out.

    NMS

    The last time YHC did four corners at MANNdate much grief was given that “It’s an oval, it can’t be four corners!”  In vain YHC tried to fix the (PAX’s) problem by placing cones in a rectangle.  Sadly, PAX still followed the oval track shape, but at least there was less mumblechatter about shapes.  Wedding Singer set the pace and crushed it.

    The PAX seemed to like what YHC is calling Flutter kick Presses, and it did seem to make the flutter kicks a bit easier.  There was some mumblechatter at the end that YHC’s watch was running slow–YHC disagrees.

    Thanks to Wedding Singer, Hardywood and Shakedown for making the journey, it was great getting to know you better.  Good luck with your impending 2.0, Hardywood!

    Announcements: Puppy Pile on 7/21

    Thanks for letting me lead, and as usual I have No Idea what I’m doing.

  • Slow and Dirty McDeuce

    A mighty 7 attacked the gloom of SOT for a form focused beatdown.  As the Garmin synched satellite watch clicked over to 0530 6 stood ready to hit the road when Rosco rolled in to make the dreaded odd number of 7.  No matter today, YHC did not have any planned partner or group work.

    Mosey over to the bus parking area for a warm up of SSH, DQ, Helicopters, Hillbilles (for Jville), Alternating Shoulder Taps, LBCs.

    Short Mosey to the sidewalk for form focus instructions.  8 Count hand release burpees x 5, Slow deep lunges 10 each leg, Slow big Flutter kicks x 10

    Mosey around the school and down to the track for Dirty McDeuce.  Round 1 – Hand release merkins x 12, Deep Copperhead Squats x 12, Slow Freddie Mercuries x 12, Run a lap; Round 2 – Diamond merkins x 12, Monkey Humpers x 12, Crunchy Frogs, Run a lap; Round 3 – T Merkins (raise 1 hand to form a T after each merkin) x 12, Dollies x 12, Reverse Lunge x 12, Run a lap; Round 4 – Wide Grip merkins x 12, Imperial Squat Walkers x 12, Heels to Heaven x 12

    Mosey to the bottom of the hill for more Mary – Rosalitas, Reverse Crunches, American Hammers.  5 slow 8-count burpees.  Back up the hill to the flag.

    Numbers/Names/COT – Prayers for Mr. Roper’s extended family, he lost an uncle yesterday and a cousin recently and that family is grieving.

    Great work today men.  Great to see Bag Phone and Digger as SOJ regulars.  Rosco fought through some rough knee pain, he realized he can no longer keep up with the young crowd on the basketball court and old bodies do not heal as quickly as younger ones.  Johnsonville’s first trip to the new SOT worked out well he pushed hard and blew past YHC in the homestretch of the last DM lap.  Tobit crushed the laps as is becoming usual, YHC tried to slow him down by engaging in conversation but couldn’t keep it up for too long.

    Slow and full range movements can be much harder than high volumes.  A pleasure to lead these fine men to start of this Wednesday morning.

     

  • Competing RVA Ultimate

    11 strong
    NoToll
    High 60s

    THANG
    COP – SSHs, DQs, Copperheads, Merkins, Scorpion Kicks, Crab Cakes, Flutterkicks
    Indian Run big perimeter
    Partner Love Field – Polar Bears, Lunges
    Ring of Burpee Pops – elbow plank, 3 burps, al gore, pass it
    20 minutes of Ultimate – 5 vs 6
    Mosey to SF – American Hammers, Hello Dollies
    COT – Wilson

    NAKED MOLESKIN
    Given the strong numbers and knowing Lab Rat was leading a PAX playing across the Rivah YHC couldn’t miss another chance to play some ultimate.
    Beautiful morning for it…and sadly the days are getting shorter.

    Respect to return of the New Market clown car.

    Shamefully, YHC is missing the 11th member of the PAX! Help a brother out!

    ANNOUNCEMENTS
    Sugar Sock is celebrating his 1 Year Anniversary with F3 by Qing Twin Team on Friday.
    Puppy Pile 7/21
    Honeymoon wanted to let everyone know that the BRR is in September

  • PROPER Dora…Mind the Flora

    A naughty 9 descended upon WDog to greet the day.  This is what transpired more or less…

    COT:  Helicopters, DQ’s, Imperial Walkers, WWII’s, HR Merkins

    Descending Merkins and Bear Crawl:  7 Merkins, Bear Crawl to Center of circle, 6 Merkins, Crawl Bear Back.  Repeato until down to 1 Merkin

    Run to base of hill past far circle.  5 burpees on bottom, run to top, to 20 of stated exercise, run back down, Repeato:  15 Minutes.  Excercises were WWII’s, JSquats, Merkins.

    PROPER Doras:  100 Merkins, 200 M-Climbers, 300 LBC’s.  Partner runs to Flower pots and does 10 Decline Merkins and runs back.

    Burpee Ring of Fire, COT

    Moleskin:

    Great morning with only a few complaints about the humidity.  Not much mumble-chatter which YHC chalks off to the PAX staying focused on the task at hand.

    YHC did appreciate Bleeders all-in face-first approach to the flowerpots…..

    Announcements:  I’m sure there are some in another backblast somewhere.  You should read them.

    Saab Abides