Category: Richmond, VA

  • How many Quacks to RVA

    4 Hampton Roads Regulars and 1 visitor from the West came out for YHC’s guest Q. YHC cooled things down by making it 70 and sunny in  F3 Hampton Roads. The shovel flags were planted and the PAX got to work.

    This is how it went down:

    COP (ALL IC)
    • Invisible Jump Robe x20
    • Merkins x5
    • DQ x10
    • American Hammers x20
    • Merkins x5
    • Heels to Haven x15
    • Merkins x5
    • Drying Cockroach x10
    • Merkins x5
    • Helicopters x10
    • Merkins x5
    THANG

    Mosey to the small pond

    Bear Pond – Partner up. First partner starts Polar Bearing around the pond while Second partner runs around the pond then switch, rinse, and repeat till PAX completes one lap

    Mosey to the field

    BEAST – 6 exercise x 6 reps x 6 sets. Exercises were as follows: LBC’s, Merkins, 2 ct American Hammers, Carolina Dry Docks, Flutter Kicks, and Burpees

    Mosey to the volleyball court (Airwolf LIFO)

    Sandy Kettle Bell Triple Check – Exercises were as follows: KB Swings, Bear Crawl (or Army Crawl or Death Crawl) across the volleyball court, and KB Burpees. Rinse and Repeat until each PAX completed the KB exercises three times.

    Mosey back to the field

    Suicide Medley – One regular suicide and 20 LBC’s at the end and one Burpee suicide and 20 LBC’s

    Mosey to SF for Merkin Ring of Fire, Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has been traveling for work this week and is always happy to be somewhere where F3 is present. Bonus for YHC was to be down in Hampton Roads with is fellow Colonial 200 teammates. This also mark the first YHC has ever Q in somewhere besides RVA.

    YHC arrived at the AO about 10 minutes early to find Dreamliner already pulling in. Not quite Swirly Early but YHC has made note the Dreamliner is always at least 10 minutes. Be sure that gets mark in his Corporate file. On the flip side, Space Monkey is always arriving right at 5:30.

    The PAX was rocking and rolling today so much YHC had to add the suicides at the end. Qing 101: Always be prepared with some extra exercises.

    A BIG THANKS goes out to the F3 Hampton Roads PAX for welcoming YHC this week. It was honor to lead you fellas.

    ANNONCEMENTS
    • 1st Thursday tonight at O’Connor at 5:30 pm. See Dreamliner for details
    • May Challenge – Biggest Loser

    SPIT ON THAT!!  

  • Mega Beast Visits Timberwolf

    7 strong SOJ beasts posted to Timberwolf to conquer the Mega Beast as follows:

    Short  mosey to the end of the pavement for COP nearby in case of any LIFOs.  COP included:

    • DQs nice and slow
    • Helicopters
    • SSHs
    • Imperial Walkers
    • LBCs

    No idea on numbers.  Too much mumblechatter and conversation.  No worries, the Mega Beast would snuff that out quickly…

    THANG:

    Mosey to the Track for the Mega Beast = The Beast Track Style with 100-yard runs in between pain stops for a total of 1/2 mile per round.  6 rounds.  3 Miles.  Exercises were:

    • Merkins
    • Box Cutters
    • Jump Squats
    • Mountain Climbers
    • Hello Dollies
    • SSHs

    Plank, Al Gore, LBCs, etc. for the six in between rounds, except for the last – just get started when ready due to time constraints.

    Mosey up to tennis courts for 4 MOM:

    • ROF with six-inches hold and 10 flutter kicks when it is your turn
    • ROF with six-inches hold and 10 heels to heaven when it is your turn
    • Monkey Humpers in cadence until time.

    Mosey back to the flag.  COT, Number-rama, Name-a-rama and Wilson took us out.

    Announcements:

    • HDHH Wednesday, May 16 at Independence Golf Club.  5:30-6:30 hit some range balls to get ready for Wilson’s Golf Tourney.  6:30 – ? fellowship, food and beverage in Tavern 19 there at Independence.  Cornhole is also available.
    • Wilson’s golf tourney (www.forethecause.org) – May 18
    • Support Shakedown in his quest to raise $$ for the fight against childhood cancer by shaving his head through St. Baldric’s.

    NMS:

    Great morning for some miles mixed with some pain stops…Mega Beast time…BINGO!  Rosie broke this out a few weeks back at Twin Team and it is a crowd pleaser for sure.

    Great job by everyone!  Way to push the entire time.  Great to have Flashdance back out at Timberwolf (thanks for the post-beatdown shoulder work – much appreciated) and great to have Beaker back out for the Spring season.  Looking forward to the resurrection of the Emerging Nano Region of New Market!

    Have a great Thursday gents.

    No More Gumbo For You!

  • Precision Timing

    Four rested and ready runners arrived for a run around the river.  Regular route for the run.

    NMM:

    First hot day of running in Richmond.  Weather was north of ninety at the start, but humidity was low.  Launched with plenty of cold water and the bubblers are now on around the trails so water is plentiful.  Lots of sweat, but no overheating issues today.  YHC did not follow EF Hutton’s lead and wear the headgear and had a sweat in the eye problem.  For a few minutes crossing the bridge at the end when the sun was in my eyes, I was running with my eyes closed because the sweat was burning so much..  I won’t neglect to wear something to keep the sweat out of the eyes next time.

    Gomer Pyle texted Swirly that he was running four minute late for the run, but was on his way.  We all waited patiently for his arrival.  When he emerged from the car, it was exactly 5:34:00 GMT on both Swirly and YHC’s watch.  That is what I call precision timing.  Pretty impressive.

    TYA Out

     

  • The Smurph — or, How we couldn’t stop staring at Rounders big bell.

    8 Smurphy warriors showed up for the monthly murph tradition at Manndate.  This month modified to be a Smurph.

    COP —
    20 Smurf Jacks
    Smurfkins
    20 Smurf Jacks
    Smurf War 2 Situps
    20 Smurf Jacks
    Jump Smurfs

    The SMURPH
    Kettlebell Waiter Carry around loop
    50 Situp Presses
    100 Goblet Squat/Curls
    150 KB Swings
    When done, take 2 laps around bus loop
    OH NO!!!!
    Gargamel takes the Smurphs prisoners — do prisoner squats and prisoner rows IC

    Back to your regular Smurph programming already in progress.  Finish as much of the second set of smurph exercises as humanly possible, then

    Finish with a circle of boat canoes.

    NMS —
    Forget the Smurph recap.  Let’s talk about Rounders elephantine bell.
    Mudface asked if it was Rounders third testicle.
    Yardsale said that when it hit the ground it would cause the USGS to put out a memo clarifying that it was not an actual earthquake.
    It was literally as big as YHC’s noggin.  That is how friggin big it was.

    Everybody kept wanting to touch it.

    See you in the gloom,
    Opus

  • The Firestone Discus at SOT

    YHC snuck in under the wire, risking an encounter with Chesterfield’s finest to find one lonely PAX member in the lot – Tobit.  The weather was PERFECT this morning and 2 or 20 we weren’t there for ballet class.

    Warm Up:

    SSH IC x 25

    Cherry Pickers IC x 10

    Hillbilly – YeeHaw IC x 10

    ‘Murcans IC x 10

    APDs OYO x 10

    Mosey to the track

    8 minutes of AMLAP (As many Laps as Possible YHC was thankful that Tobit had the courtesy to only lap him one time!)

    The Firestone Discus toss (You missed it Rosie) YHC and Tobit used various techniques (2 hands, Right hand and left hand) to toss two car tires for distance, A lot of fun and really stretched out the back, we will see that again)

    Fox and Hound – The fox runs backward while the hound does 5 ‘murcans then chases in a forward sprint. (it took YHC 75 yards to catch Tobit!  A fun way to really push yourself).

    Circuit: 20 dips OYO, 20 LBC OYO, 20 Military presses OYO using the weighted hurdle and 20 curls-for-the-girls with the hurdle) x 2

    One fast lap, 20 APDs OYO

    Work on the jab

    Circuit repeat

    Mosey back to the cars

    Flutter Kicks IC x 25

    APD  OYO x 10

    COR – NOR – Prayer, No announcements.

     

    Looking forward to the return of the New Market and Halsley contingents, can you hear that Wilson?

     

  • Derby Pre-Party

    16 thoroughbreds arrived full of spirit and ready to get the day started off on the right foot (hoof).  BT planted the shovel flag and we were off to the races.  Here’s how it went down.

    The Thang

    Mosey to the circle at the top of the amphitheater for COP:

    Helicopters x 10, Abe Vigodas x 10 (nice and slow, baby), Merkin x 10, Leg lifts x 15, SSH x 20

    Mosey to the Paddock (Rusty Cage on any other day) to showcase some strength.  Partner up and perform 5 pull-ups, 5 chin-ups, 10 partner dips each, run together to Carillon and back.  Repeato x 3.  Al Gore until all PAX is finished, then 2 quick burpees for fun.

    Mosey to Amphitheater for a Mint Julep.  5 box jump burpees on the bottom step.  Run/walk/climb up 15 steps.  Complete 10 merkins on 15th step, then run down to the bottom of the amphitheater.  Repeato x 7 to complete one Mint Julep.

    Mosey to the Winner’s Circle at the top of the Amphitheater.  Complete ascending lateral curb crawl to 3 and back down to one.  Retire to the grassy circle for a mini-Mary of Freddie Mercury x 20, cross-legged leg lifts x 16 (each leg).

    Native American run on the Yellow Brick Road back to the flag to complete mini-Mary of LBC x 30, finished with a Ring of Fire.  Circle K took us out.

    Announcements:

    HDHH:  May 16 at Independence Golf club for range balls and cocktails.  Gumbo has a key to the range ball machine and knows the secret handshake.  Not sure if it will be a hostile takeover or a gentlemanly occupation of the range, but it will most certainly be fun.  Come out and get some practice in before Wilson’s annual golf tourney on May 19.  Get on a team and come out: it’s ALWAYS a good time and for a great cause.

    Shakedown is shaving his head and raising money for children’s cancer.  See his backblast and follow him on Twitter.

    Offshore is donating (not accepting!) fluids to VCU today.  If you’d like to join him, have at it.

    NMS:

    Lots of witty heckling welcomed YHC before we got started today, with encouragement and excitement over my “VQ.”  Yes, it has been a minute since I led these seasoned steeds, and I had to get that 0% off of the column.  #bigdata.  Lab Rat then commented that he’d never done an Old Glory at Dogpile.  Touche, #onetrickpony.  It is the week of the Kentucky Derby, so the theme was a no-brainer.  The Mint Julep was a hit the last time and proved to be so again.  As with the beverage (and nipples), the exercise holds true that one may not be enough, but 3 is too many.  We kept it at one and will get to 2 next time.  EF Hutton left some shin skin in the amphitheater, but it was really to let the “other crew” know that the AO is ours, and cones, clipboards and yoga mats are better used elsewhere.  Loved having them camp off to the side, watching us while we got to work. On the run back, I half thought Swirly was going to circle the yoga mat crew a couple of times just for good measure.  Deep thoughts with Lab Rat: how much does it cost to get to sleep in? The Offshore/fluids banter has impressive staying power and never gets old.  Good to hit the cage with Shakedown, and as always the brotherhood in this group is a powerful force.  Nothing better than starting the day with that kind of energy.  It was a pleasure to lead, men, and I am grateful for every second.  Aye!  -BT

     

  • Pre – Blast Wednesday Run

    Swirly and I are planning on running the trails this evening.  530 at the pump house for a seven mile jaunt.  Shorter distances available.

    TYA

  • Merkin form on display

    Seven studs slid their way through the morning dew at Heartbreak Ridge to try and answer the eternal question: what is the best way to perform a merkin. We started with:

    COP – Imperial Walkers, Don Qs, Helicopters, Merkins, Scorpion Kicks, Lbcs. 

    Grab a bench- 15 Derkins, 15 Ball Dippers, then run the parking lot. Repeato.

    mosey to hill formerly known as Honeysuckle hil. Polar bear up, down then 20 WWII situps. Backwards run up, 20 Heels2Heaven, Crab Walk up, 20 Freddy Mercurys.

    Mosey to Basketball court. Run length, 25 Donkey Kicks. 5 Burpees on other end. Repeato but increase to 10 Burpees.

    Down to Jerkin Gym- 3 Sets of 8. Grab a bench – 50 Benchkicks, 20 Derkins. 2 more times decreasing Benchkicks by 10. 

    Back to flag for Mary, and close with RoF. Atilla took us out.

    NMS – Mr Holland arrived to make it an uneven 7 on the initial mosey. Vinny suggested some Scorpion Kicks with some modifications. Those will have to be tested in the Corporate R&D lab before dropping on the pax. Handshake and Gomer Pyle both are back to for after nursing their ankle injuries.

    At Honeysuckle Hill a police car pulled in but used his loudspeaker to tell us to carry on. This continues our good relationship with the boys in blue at HBR. The high volume of Benchkicks was appreciated by the pax.

    During the mosey back to the flag Mr Holland asked the pax about preferred Merkin hand placement. Many suggestions ensued with comments of lock your wrists, should blades touching, parallel planes, etc. Somewhere Toga is smiling…

    The Dew was thick this morning with hands and feet soaked. May this be the last long sleeve morning in the gloom for a while, but the legs are always SOP. Silent Assassin signing off.

  • Tour of UR with a little catch me if you can…

    10 strong posted on this beautiful first day of May 2018 to get a tour of the UR campus and surrounding neighborhood and log some miles.  The routes were as follows:

    4-mile loop took us up gateway past the b-school, left on campus, left on boatright, right on university, left on pinetree, left on Westham pkwy, cross river road onto country squire lane, left on s. ridge and around on westham station through the river road shopping center and back to the flag via the UR drive entrance off river road.

    http://www.mapmyrun.com/routes/view/2026945312

    5 milers and 6 milers started with a 1-mile loop up by the baseball field and around the lake.

    6 milers (Saab and Sippy) added a second 1-mile loop at the end.

    http://www.mapmyrun.com/routes/view/2026948438

    COT, Number-rama, Name-a-rama and YHC took us out.

    NMS:

    Perfect morning for a run and strong effort by everyone, especially Saab for setting the pace today.  He was shot out of a cannon from the work GO and never looked back.  Try though he might, Sippy couldn’t track him down.

    A few deceptive uphill stretches (a least more than YHC expected), especially climbing Pinetree to Westham Pkwy.  Great to run with Shakedown and have him push my pace today.

    Announcements:

    • HDHH – May 16 at Independence Golf Club.  Nothing formal but plan to meet between 5:30 and 6:30 to hit some balls on the range if you want.  Followed, by some food and drink there at Tavern 19.  Come out for some fellowship and iron out the kinks before Wilson’s golf tourney on May 18.
    • Wilson’s golf tourney May 18 – www.forethecause.org.  Find a team or create a team.  Come out and support the cause.
    • Congrats to Hot Rack on his retirement from the army after 28+ years (I think is what I heard from TwoCan).  MUCH RESPECT and thank you for your service!  Hope you enjoy retirement and hope to see you back out at F3 soon.

    As I said when I took us out, it is such a blessing to be able to show up to different AOs and catch up with different groups of guys anytime but always knowing that a few things remain constant – positive energy, motivation and enthusiasm for the day and for facing our challenges head on.  It is uplifting and inspiring, and I am grateful for it every single time I post.  Thank you!  Keep up the great work men!

    No More Gumbo For You!

  • Largest Baby Ever

    17 Strong Broke free of the Fart Sack on a beautiful morning to post at No Toll This morning.

    Mosey to Back lot

    COP-

    SSH x 20

    5 Burpees OYO

    Copperhead Squats x 10

    5 burpees OYO

    DQ x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    5 Burpees OYO

    Mosey to back field

    Partner Up – Modified Beast

    1 Partner does the Beast (6x6x6 exercise up and back) 1 Partner does base exercise, then flip, each partner does 3 runs total.

    Round 1 – Runner does Burpee, Baseline does WWII

    Round 2 – Runner does 2 Count Freddie Mercury, Baseline does Jump Squats

    Round 3 – Runner does Merkins, Baseline does LBCs

    Plank wait for PAX in between sets.

    5 Burpees OYO

    Mosey to Pavilion

    Choose Different Partner for Proper Dora

    1 Burpee/2 Merkins/3 WWII = 1 Rep

    1 Partner runs field and back, 1 does Proper Doras until switching – As a team do a total of 50 – YHC Modified to 40 due to time.

    Al Gore for six.

    2 more Burpees OYO.  – This completed 22 Burpees OYO for the birth of YHC daughter who weighed a healthy 7lbs 15oz at birth.   Yes I said it wrong at first, my wife did not have a 15lbs 7oz baby, sorry sleep has not come too often here lately.

    Mosey to Basketball Courts

    7 Burpees OYO for YHC previous mistake

    Regular Suicide

    Wilson finds a Basketball – Misses 3 pointer so 2 Burpees OYO

    Run Backwards Suicide

    Rosie turn to shoot, drills a 3 pointer – no burpees

    Ladder Suicide – 2 merkins at first line, increase by 2 at each line

    Rosco shoots final shot, misses, 2 Burpees OYO

    Mosey to flag – PAX pick up trash on way to help keep No Toll clean!

    Numberrama, Namerama, YHC took us out.

    Announcements:

    Nancy Lopez (who is Wilsons cousin) will be at his golf tourney May 18th.  Make sure you sign up.  www.forethecause.org

    Shakedown is shaving heads for cancer research, see him for details.  Respect Shakedown!

    NMS

    It was a great morning to get out and workout with our brothers!  With today marking  1 year for YHC, there was no way he was going to let anyone else grab this Q.  Great mumble chatter this morning with everyone.  Good to see everyone that I haven’t see in a few weeks from being out.  Great partnering with HW and DK on the beast as well as Honeymoon on the doras.  Rosie and Hardywood were fun to watch on the suicides, flatout they can just move faster than most of us, strong work fellas!  Wilson was quick to point out the proper dora rotation was incorrect but he would do it anyway, strong work dude.  Flatline re-affirmed the no foul language rule with Rosco, YHC is on board, I like it.  Yes YHC did say his wife had a 15lb 7oz baby at first, it was a HUGE mistake, pun intended.  The M gave birth to 7lb 15oz Millie Grace Wells 2 weeks ago and everyone is healthy!  YHC appreciates all of the text, calls and messages during the past few weeks!  Also, thank you for the PAX picking up a few pieces of trash on the way back to the flag, we are lucky to have beautiful places to workout, glad we could help keep it clean.

    Lastly, YHC had a many thoughts leading up to the 1 year mark with F3, but mainly the word BLESSED kept coming up.  Ill leave you with a few of my blessings.

    Blessed to have a healthy family, now plus 1 more /  Blessed to have employment / Blessed to have a roof over my head and food on my table / Blessed to be a part of the amazing group  of F3 men who define the word brotherhood.

    Count your blessings boys, they are all around you!  Have a great day!!

    Marmaduke