Category: Richmond, VA

  • Hot Potato Q, Kettlebells , and Rain

    Thursday at Circus was warm, but wet and rainy.  The PAX was a bit disorganized after the holidays, but earn high marks for getting out of bed despite candy, rain, etc.   Attilla took Q first with a warmup and a triple play involving sit and presses, lawnmower pulls, and bear crawls.  White Deer followed with a number of KB exercises in cadence (halos, snatches, swings, etc.).   YHC (Johnsonville) closed out the hot potato Q first, with wall sits holding the KB overhead, out front, and at various other points, and second, with, an ugly round of 11s having donkey kicks on one side and the dreaded merkin rows on the other.  There was not time remaining for Mary.

    COT with Attilla taking us out.  See ya in the gloom.  Jville

     

  • Yup, The Swamp is appropriate!

    16 Super Troopers and 1 FNG posted to Twin Team this morning in hopes of finishing the first week of 2019 in a glorious fashion.  0530….with Radar coming in hot, time to mosey to the parking lot near The Swamp.

    COP- x 15 Russian Soldiers, x 15 Hillbillies, x 15 Invisible Jump Ropes, x 15 Copperhead Squats, x 20 Box Cutters, x 20 Flutter Kicks, x 20 LBC’s….with a slight crack in YHC voice, time to mosey onward to The Swamp (aka JR stadium).

    Merkin Mile-x 12 Merkins and run a lap. Repeat x 4. Voila!

    On to the football field. Yup, soaked, saturated, diluted. Totally wet. At the end line, line up. Run to 25 yard line, x 25 Freddie Mercuries, bear crawl back to end line. Run to 50 yd line, x 50 Squats, bear crawl back to end line. Run to 75 yr line, x 75 SSH-audible-lunges back to  end line. Run 100 yds, x 100 LBC, lunge back to end line.  With time still on the clock…

    PAX lines up on the salle de bain, balls to the wall and chicken peckers. YHC started. x 10 2 count chicken peckers down the line. Quickly turned into single count and Greenbow starting at the other end to meet in the middle for times sake! Time to mosey back to the flag…..yup, through the parking lot and across a more dry field at BWES!

    Number-ama, Name-r-ama, Announcements: Oliveander has an impending preblast for puppy pile sometime in January.  What ever your resolution, continue to post and EH that guy who needs to fix Sad Clown Face!!

    YHC took us out.

    Naked Mole Skin-17 PAX members at Twin Team this am. Super awesome gents!! Limehouse, welcome to F3 RVA. Unique situation that you are a resident of the 711 corridor who went to the Citadel and were named in SC. Welcome! And you EH’d an FNG-Flat Tire-at your very first post. Outstanding. It is only suiting we welcome a Citadel grad into the mix. Let the banter begin…VMI vs Citadel. Welcome Flat Tire!

    YHC cadence and voice cracking…..always a pleasure to entertain in the COP!

    Moseying back to the flag, YHC could have lead the PAX back around on the road. But, running across another field sounded great!

    DK was startled by a possum walking on the curb near the bus. And, he thought the possum was rabid…..hence his inability to take us out!

    Thank you for following this morning. Finish the week strong and continue to lead by example!

    Only those who post understand!

    Loud and Proud,

    Flatline

     

  • Swirly Squared

    Twenty-Seven Runners, including two Swirlys, and a canine covered various distances this morning by foot, pedal, or paw.  Here is what transpired, more or less.

    The Route

    East on Grove to Thompson and turn left and then a right on Hanover.  6s do a lap around the Mumford block first before beginning down Grove.  4s take a right on Shield, 5s on Plum, and 6s on Linden with all returning on Grove.

    The Moleskin

    Great turn out today for excellent running weather to jump start those New Year’s resolutions.  This also provides a great opportunity to EH runners into our group.  Come for the run and stay for the boot camp.

    Welcome our Raleigh based Swirly who joined us this morning.  Hopefully we will see you again soon.

    Announcement:

    • Ollivander is Q for the January Puppy Pile later this month.  A date has not been set.

    Always Be Tapering,

    Lockjaw

  • Ode to ‘Duke…2×2…in the rain

    A solid PAX of 12 were not scared off by a cool rainy, Junary morning….and assembled at Timberwolf for a DK beatdown that went something like this.

    THANG

    Mosey down, around track, and back up to basketball court.

    COP: SSHs, DQs, 5 burps oyo, Russian Soldiers, Backwards Lunges, 5 burps oyo, tempo merks, crab cakes, 5 burps on your own

    Mosey down, around track, and back up to end of light post run

    Ants Marching:
    a Marmaduke tribute, combining The Prostitute and the light posts where each post has its own set of exercises (each assigned by 1 member of PAX). exercises increase in reps by 2 per post…return back to 1 and stop at each before you proceed to the next
    Wait on the 6 at the first post.
    (Pax member listed below called the exercise)
    DK = 2 burps at post 1
    Oyster = DK + lunge to post 2 + 4 sshs at post 2 + run back to post 1 + DK
    Beaker = Oyster + skip to post 3 + 6 double count plank shoulder taps + skip back to post 2 + Oyster
    Gumbo = Beaker + run to post 4 + 8 double count flutter freddy mercury kicks + run back to post 3 + Beaker
    Tobit = Gumbo + run to post 5 + 10 double count american hammers + run back to post 4 + Gumbo
    Peaches = Tobit + run to post 6 + 12 single count backwards lunges in place + run back to post 5 + Tobit
    Bullseye = Peaches + run to post 7 + 14 merkins + run back to post 6 + Peaches

    Mosey down, around track, and back up to VSF

    COT – Wilson took us out

    Naked Moleskin:
    Solid SOJ showing yesterday and today, especially given the wet forecast.

    The Ants Marching kept us busy….no breaks, really.
    YHC is not convinced we’d complete the entire circuit of Ants Marching in 45 min, even if we eliminated the 3 laps around the track.

    Has Swirly started wearing a weight vest? (per New Year’s Convergence picture…)

    Announcements:
    Something about putting weights in backpacks.

  • 3 – 2

    Four posted on the first Wednesday of the year.  Kubota and Husky did the short loop, Kubota with a Ruck on.  It was a beautiful night. Upchuck posted at 530 as is he norm…the rest launched at 500.  Fun was had by all.

    TYA OUT

  • Three Man Hot Potato

    The gloom nor a post New Year’s hangover could deter a triumphant three.  No Q, so it was time for the hot potato KB Q.  Here is how it went down:

    • Attila
      • COT
        • 25 2x SSH
        • 10 DQ
        • 15 Hillbillies
        • 15 Helicopters
        • 25 Suzanne Summers
        • 10 merkins
        • 30 FM
      • Triple check with bear crawls, sit ‘n presses and lawnmower pulls
    • White Deer
      • 20 halos each way
      • 20 high pulls
      • Farmers carry down bus loop
      • 10 ½ Turkish get-ups, each side (weighted)
      • 10 ½ Turkish get-ups, each side (unweighted)
      • 10 low pulls
      • 20 KB presses
      • 10 snatches – each side
      • 20 alternating KB swings
      • 10 clean and racks – each side
    • Johnsonville
      • Wall sit with weight
      • Wall sit with curls
      • 11s with donkey kicks and merkin rows
    • Farmers carry back to parking lot with COT – YHC taking us out

    It was a quiet workout, just warriors gutting it out.  Good to be with my brothers.  God is good all of the time!

    Attila

  • Reset!

    A double dozen warriors of the gloom, including a couple from North Carolina and a New Year’s Day FNG, came out for a wet workout.

    Mosey to Sarah’s Corner for COP.

    • DRM
    • Helicopters
    • Imperial Walkers
    • SSH

    Jog it back to the soccer fields for 11s using the trees as guides.  The exercises were Diamond Merkins and Box Cutters.

    PLTs – 3×20

    Indigenous People Lunge – Make a column and lunge walk across the soccer field.  The six bear crawls to the front of the column.

    Perform 16 Boo-Yah Merkins and mosey to the tennis courts for ascending 4 corners.

    • Corner 1 – 10 VUps
    • Corner 2 – 10 VUps, 20 American Hammers
    • Corner 3 – 10 VUps, 20 American Hammers, 30 LBCs
    • Corner 4 – 10 VUps, 20 American Hammers, 30 LBCs, 40 Flutter Kicks

    Over to the blacktop for Triple Check

    • Run to the fence, perform 3 Burpees and run back
    • Elbow Plank
    • BTTW

    Make a large circle on the blacktop for Honey Moon Suite IC

    • Monkey Humpers
    • Dive Bombers
    • APDs
    • Pickle Pounders

    While in the large circle perform 10 Merkins while the Pax planks, lighting up the Ring of Fire from opposing sides.

    Back to the VSF where Shakedown took us out.

    Moleskin

    Perfect day for embracing the gloom and getting wet and muddy up front in the workout.  A fair amount of mumble chatter this morning with Saab not getting to do Don Quixotes as a result of too much talk.  By the 4 corners, not a word was said, so I will take that as success.

    Dive Bombers have a different cadence than other workouts.  Perhaps it is a 5 count?  Either way, the reset call got us back to position.  The Honeymoon Suite never disappoints either.

    Announcements:

    • Puppy Pile – Later this month.  Not this weekend, but before February.  Ollivander is on point.
    • Grow Ruck – See Honey Do for details or the pre-blast.  Sign up and enjoy the suck.

    Time to Taper,

    Lockjaw

  • First Wednesday Downtown Run of the Year

    Three downtown runners assembled at lunch for a quick run. Lab Rat was held up by work awhile, so YHC and Shakedown ran several laps before picking up Lab Rat. Route was our standard path…down to the 9th Street Bridge from the Capital, across and then along the river, back across the Potterfield Bridge and  up to the Capital. Lab Rat put in about 3.5 miles, Shakedown 4.5 miles and YHC 7 miles.

    Come join us if you are downtown and available Wednesdays at lunch.

  • Ringing in the New Year with bells

    9 DaVillians started off the post holiday year the best possible way, hoisting iron and strengthening fellowship.

    We did the Murph!  Ran a mile around the perimeter of the school, then:

    100 Goblet Squats     200 Lawnmowers   300 Halos

    Run another mile.

    Numberama, namerama, YHC took us out.

    NMS

    YHC was having great difficulty thinking of exercises last night, so texted Mudface, who responded with a barrage of possibilities.  One of those was lumberjacks, and YHC thought “200 Lumberjacks, sounds great!”  Yeah, not so much, those were quickly modified to lawnmowers.  There was a lot of mumblechatter this morning, which only intensified when YHC gave Mudface a hard time for complaining (he wasn’t), but Mudface took this as a challenge, and proceeded to demonstrate to the PAX how it would sound if he did complain–10 minutes later we were all well educated!  J/k, this led to a lot of back and forth, including memories of Mudface’s first Q involving broken cinderblocks, and Rounders recalling when he used to ruck around the neighborhood with a 30 pound pack, back before it was cool….  The PAX crushed the Murph, leaving YHC in their dust.  Well done, gents!

    As usual, I have No Idea what I’m doing.

  • Four Years !

    20 studs posted for WDOG this morning and here is how it went down.

    COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins

    4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees

    Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line.

    Steps : 4 incline merkins @ each step up – 4 dips each step down.

    Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees – lunges up the hill as a team.

    Wilson’s boxing cockroach – partner up 4 sets of 20.

    The scoop :  Great work this morning guys – thanks for allowing me to lead. 4 years goes by fast. I can’t begin to tell you all how much this group means to me.  I wish my shoulder felt a bit better cause I had some big plans for the 4 year anniversary – but hopefully the beatdown was good enough…. 5 years will be an hour!

    Thanks to Vinny for taking us out – really appreciate the thoughtful words brother.

    Thanks to Bleeder for inviting me out to F3. Thanks to TYA for always encouraging/ challenging me to keep  pushing  towards new goals! Thanks to all of the pax for inspiring me each and every day.

    Swirly’s board for today reads – Are you tough enough for your dreams ? Go Get it!

    See y’all in the gloom..