Category: Richmond, VA

  • Game Theory

    By the time we finished, Salt Lick was able to bank all 40 of his pre-workout Burpees. We started off with the usual disclaimer.

    • I am your Q for the day.
    • I am not a professional
    • This workout is ‘you vs you’
    • Push yourself but don’t hurt yourself
    • Feel free to modify any exercise.

    Warmup mosey a few times back and forth between the rows of parking spaces

    • Karioke
    • Bernie
    • Mosey

    Mosey to the parking lot in front of the school for COP. Following exercises in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Copperhead squats
    • 10 Don Quixotes
    • 20 Suzannne Sommers (change sides halfway)
    • 20 APDs
    • Stretching

    11s starting with 10 Burpees and 1 double-count Crunch Frog

    • Burpees
    • Crunchy Frogs

    Mosey to the wall under the covered walkway

    • 15 People’s chair airpress
    • 10 BTTW Shoulder Slaps in cadence
    • 5 Burpees OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 5 Burpees OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 5 Burpees OYO
    • 15 People’s chair Muhammed Ali’s
    • 10 Dirty Hook-ups
    • 5 Burpees OYO
    • Stretch

    Mosey to Pemberton Parking Lot for a triple check

    • Timer runs across parking lot and does 5 burpees
    • Squats
    • Merkins
    • Stretch

    Mosey back to the flag with some bear crawls and crab walks mixed in along the way

    • 20 Heels to Heaven in cadence
    • 20 Dollies in cadence
    • 20 APDs in cadence
    • 20 Rosalitas in cadence
    • 20 Burpees OYO

    Announcements

    • This Saturday, January 24: The Bridge. Let me know if you want to go.
    • Saturday, February 7: Frozen Triangle. Check Slack for details.

    COP

    I saw this article recently about MLK and the Civil Rights movement. MLK was very successful because in addition to the righteousness of his cause, he employed Game Theory. He figured that there were a lot of people on the fence. If he used violence, these people would swing over to a Law-and-Order perspective and the movement would fail. But if he used non-violence in places where the local authorities would react badly, the people in the middle would swing over to his point of view. He was obviously successful.

    Moral: If you want to persuade people to see things your way, don’t be a jerk.

  • Become One With The Cold

    2 Yeti’s emerged from the frigid gloom to drag some mammoth balls through the icy asphalt of Pine Fork Park. Warmarama has become a bit of a OYO stretch session with a lot of conversation, which is highly encouraged.

    1 Long CoP – Start at the first light post with an MoT to the next light with the KB. Leave the kettle bell at the light and mosey back to the previous light to do 5 reps of an exercise without the KB. Mosey back to the KB’s and perform 5 reps of and KB exercise. Continue this all of the way down the parking lot using a plethora of exercises.

    Swing by the pull up bars for a small round of pull ups and dips. 5 sets – 3 slow pull-ups and 6 bench dips.
    Make our way back with the KB’s in Bernie fashion at every other light post performing a set of exercises.

    CoT – Announcements – Frozen Triangle coming soon.
    Prayer Requests – Beavers family gets healthy, the 2.0’s have been under the weather for what seems like a week now.

    Commando took us out in prayer.

  • Strong Hedges

    Nine Spider Run stalwarts gathered for today’s not-so-cold-but-still-frigid edition of riding/rucking/running the streets of Westham. After a brief appearance by TYA who sounded like his tongue had frozen, off we went for:

    The Route

    Numbers, names, Marv took us out.

    Announcements

    • Snowpocalypse is coming. Stay tuned to slack for workout adjustments

    Moleskin

    Bundle up everyone. Depending on if you are a US model or a EURO model fan, we could get a little or a lot! Time to hit the stores!

  • Four Men and a Lady

    YHC arrived at Atlee High School at 5:25 AM which is about 4 1/2 minutes earlier that he normally arrives. This was a sign of unusual things to come. Within a few minutes, 2 others had arrived. Bulkhead gets out of the car and walks over the the VSF. Soon after this, we see Trout getting out through the passenger door since the driver’s door was frozen shut. YHC takes the Q and off they went in this 22 degree morning.

    In case others were arriving late, Parking Lot Tracers were called. Soon after beginning, Trout observed all of the black ice.

    As the PAX members were now trying to complete the Parking Lot Tracers without falling, a lady came up to them an asked, “Can I join you for a run?” Apparently, it was F3RVA’s wearing of shorts in these temperatures that drew her attention to us. YHC quickly responded that this was a bootcamp. YHC responded that this was a bootcamp. She then asked if she could join us since her running parter did not arrive. At this point, the Parking Lot Tracers had been abandoned due to unsafe terrain. YHC said in a very unsure voice, “sure.”

    COP – The PAX circled up. YHC, who is such a rules follower, was trying to figure out how to start the COP with a lady joining us not know if this is allowed. Did he mention the 5 core principles? No, although he did mention that is is a men’s group. Did he mention his nickname or welcome to F3 DaVille? No. Did he even say if there were any new guys? No. He was trying to make up his mind how to start and eventually called the first exercise. The exercises were Puppy Pile rated, so no APDs, no Monkey Humpers, no Ball Dippers, no Roselitas, no Hello Dollys. and no Wilson’s Wife or Fudd’s wife. At first, he did call them pushups, but eventually felt comfortable to call them merkins.

    Corned Beef joined after the first few exercises were completed. All of the exercises were in cadence: SSH, Helicopters Don Quixotes, Arm Circles, Reverso, One Legged Lunges, other leg, Merkins, Angled Knee Jumps, American Hammers, LBCs, Heels to Heaven.

    The Thing

    Because of the issues with the black ice, the PAX headed towards the common’s entrance to Atlee High School.

    Triple Check with Five exercises – The PAX rotated through these exercises 3 times: The People’s Chair, Donkey Kicks, Freddie Mercuries, Hand Released Merkins, with the timer running to the parking lot, doing 3 burpees, and returning.

    Elevens with Jump Squats and windshield wipers – We bear cralled about 18 feet and then lunged back.

    Mosey back to the VSF for Plank-O-Rama

    Hold Plank then IC alternate between Carolina Dry Docks and Merkins. Rotate to side plank then IC lower hip and raise it. Rotate to back plank then IC lower and raise butt. Rotate to other side and IC lower and raise hip. Rotate back to plank to end with Mountain Climbers IC.

    Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    Well done to the PAX this day including the FNGirl Cass (Tracker). I do think it was awesome that she wanted to join us today even after learning it was not a run and not knowing any of us. She does regulary run with a group that includes Marco Polo. She told us that she has run 15 marathons including 2 Boston Marathons. She is also a world traveller. She seemed to have no problems completing the exercises. Running was limited do the conditions, but that would not have been an issue for her. Marco Polo said her husband is a great guy, so maybe this will lead to having Marco Polo and Tracker’s husband to join us soon.

    After the bootcamp, Corned Beef, Bulkhead, and YHC hung out for a few minutes at Starbucks.

    Gotta Run!

    Phonics

  • It was a catch.

    8 grown-boys ran (strategically) around the parking lot at The Alamo this morning. See the pic below. GO HOOSIERS! Showed up, moseyed to the other end of the horseshoe, gave the mission, stretched out and got into it.

    YHC needed to educate the PAX on Jarrett Sitdham before the Broncos v Patriots game this weekend so here’s what went down…

    COP #1 – Triple Check for the (3) colleges and (3) NFL teams he’s played for.

    • Committed to Texas Tech, played at Baylor and transferred to Auburn. Drafted by the Patriots, played for the Raiders and now plays for the Broncos.
    • Pacer: Run from one end of the horseshoe to the other
    • Exercise 1: Squats
    • Exercise 2: Ab exercise of choice

    COP #2 – “8’s” rather than “11’s” for his jersey #8

    • Run: Clubhouse entrance to the stop sign at the top of the neighborhood
    • Merkins at both stops

    COP #3 – 4 Corners for the 4th round draft pick

    • Bear crawl with CDC’s at each corner. (2) rounds

    ANNOUNCEMENTS

    • Frozen Triangle
    • The Bridge

    PRAYERS/WINS

    • Pad Thai’s mom’s knee surgery went well!
    • Safety on the roads!
    • Kids going back to college.
    Screenshot

  • The Fire Within

    10 strong for some early morning kettlebell action at Huguenot High School. The PAX’s bells were huge………..and the freezing temperatures quickly elevated to a balmy 70 degrees. Here is a brief summary for your viewing pleasure.

    Kicked things off with an indigenous people warm-up run around the upper parking. Man in the back did arm circles – later switched to helicopters and Big Overhead Claps.

    Grab the kettles and run to the base of YHC’s namesake mount.
    Exercise One: On the ascent – 10 kettlebells swings, 25 kettle baby crunches at parking lot one. 20 swings, 25 kettle baby crunches on parking lot two…………30/25 and 40/25 on the next two. Turn around at the top and repeat pattern on way down. Grand total: 200 KB Swings and 200 KBC’s!

    Exercise Two: Dora with 100 Upright Rows, 200 Bench Presses, and 300 Kettle Flutter Kicks. Runner goes to the tree and back.

    A final push up Mt. Chaplain with one armed overhead carries.

    We made our way back to the flag via the Grassy Knoll, doing some around the worlds and reverse arm curls. 30 seconds of squats and time is called.

    COT and TryHard took us out.

    Final Thoughts: While an AI generated image suggested some sort of bonfire, we all know this would violate multiple City of Richmond Public School ordinances. In fact, Bobby may have even spotted the smoke. The true fire is the one that burns inside us………..that spark, if you will, that pushes us to overcome obstacles and perhaps achieve great things. Some men’s flames been have virtually extinguished.; however, all you need is an ember……….But I digress.

    SYITG!

  • Iron Ralk

    One hairy Beaver emerged from the gloom for a run/walk among the icy fjords of Pine Fork Park to begin late preparation of the Frozen Triangle. With ice on his beard, and shins a burning, he managed to give thanks to the Sky Q and log a 5k! Let’s get after it this week men!

  • The Nine-Pole Shuffle

    Six warriors made it out to the Deep for some pole work. They were looked at, touched and counted. Want to learn more?<

    We started with a well protected warmup of squats, DQ, Ukrainian Soldiers, Arm Circles, Helicopters, Flutters, Freddie’s and Merkins. We then moseyed to the bus loop for a Nine-Pole Shuffle.

    Run the circle and at each of the nine lights do 20 squats and 10 merkins. Run another lap to count the lights. Do another shuffle the other direction with 30 LBCs and 15 2-count hammers at each light. For you English majors, that is 180 squats, 90 merkins, 270 LBCs and 135 2-count hammers.

    Organize for a triple check of poll smokers, jump squats and run to the second light for the timer, 2nd round run to the third light and then for the final round, run a lap.

    Do it again with a different group and sticking with the second light for the timer for all 3 rounds. Exercises are merkins and HRM.

    Mosey back to the cones for a dead man hang, some cherry pickers and shoulder taps.

    The Deep was pretty this morning but I was a nice Q and kept us dry. Attila broke his 22 week streak. Flo is now in charge with 6. Fitting that someone named at the Deep has the streak.

    The Bridge is this weekend with Pigskin. Please join him!

    Frozen Triangle is the 7th. If it rains, Upchuck will hold an umbrella for you.

    Have a great week everyone!

  • Just the Two of Us

    Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

    We managed to keep relatively warm and got some good work in, as well as some good conversation.

    SYITG

  • Black Ice, Black Schmice

    Three motivated men of hard choices posted to the Martin Luther King, Jr. Day edition of The Hoedown. Temperatures were 70 and sunny. According to the drivers on Forest, the following might have happened:

    Parking lot tracers. Pick up Plus One.

    Parking lot tracers with Plus One.

    COP

    SSHs x60 (4 count)
    Dead man hang
    Right leg high, left leg high, drop the hips, pigeon right, pigeon left
    Imperial walkers
    Don Quixote (Froggy did something funny, and Handshake wasn’t there to comment)
    WWIIs
    Reverse crunches

    Mosey to the teacher parking lot for parking space intervals. 3 merkins, 3 WWIIs, 3 squats at each parking space.

    Mosey to the front of the school…but, walk the steps, which actually have no ice.

    Starting at the bike rack, 5 merkins, run to the front door and back, then 10 dips. 3 rounds, bro-code.

    Mosey to the “attractive nuisance” known as the Third Church Parking Lot. (No actual injuries or insurance claims were incurred.)

    Triple check…one man runs across to the school, one man does WWIIs and Carolina Dry Docks. 3 rounds. Make sure to call out the curbs. Do this every.single.time.

    Touch-a-Tree. 5 trees. WWIIs and reverse crunches. Or, something like that.

    Mosey back to the virtual shovel flag with a history lesson about kicking a curb accidentally (“Goldberg!” Or “Gomer”).

    Numbers…Froggy…Numbers!…Names, and YHC took us out.

    Announcements:

    Pigskin is leading The Bridge on Saturday, January 24 (this weekend). It will be cold, which is more of a reason to go. When Pigskin’s leading, get on the bus. Push off is early Saturday morning, return by about 10:30. This is a great opportunity to be an Actual HIM.

    Breaking Bread…Saturday evening…make dinner for 8-12 humans recovering from medical issues. These are people in need. WWJD? He’d help. Another opportunity to be an Actual HIM.

    Requests:

    Prayers for my high school pal, Becca. She has glioblastoma (brain cancer). Almost no treatments available. Short term outlook. 53. Good human.

    For our country. As one PAX member described it, “What a mess.” Indeed. Self-inflicted mess.