Category: Richmond, VA

  • Wilson’s Boxing Dying Cockroaches, Burp-Up Ring of Fire and a Flying EH!

    22 Studs started and eventually evolved into 23 toward the end of a great morning beat down at Mary Munford School.  The following is what occurred, more or less:

    Nice quick mosey down Commonwealth to Hanover to Westmoreland back to the Northern corner of the school grounds for :

    COP:

    Cotton Pickers x 20 (YHC gets hit with snowball, nobody claimed it)

    Don Quixote x 10

    Copperhead Squats x 15

    Pickle Pounders x 15

    Scorpion Kicks x 15

    Mosey to the front of the school and use the candles in the windows for light for a:

    TRIPLE CHECK:

    Partner 1 bear crawls from school wall to sidewalk, perform 5 merkins, then crawl bear back to partners

    Partner 2 is on the receiving end of Wilson’s Boxing Dying Cockroaches

    Partner 3 is on the ground distributing the punches to Partner 2.

    Al Gore for the 6

    mosey to asphalt for:

    11’s:

    Begin with 1 Carolina Dry Dock then run across asphalt to fence and perform 10 Dwight Howard’s on fence, run back and do 2/9…….until 10/1

    Plank-a-rama for the six

    mosey over to the pull-up bars and plank up around the border for:

    BURP-UP RING OF FIRE:

    Two PAX at a time complete 5 Burp-Ups with as best form as possible, while rest of PAX does:

    Plank-a-rama, Flutter Kicks, LBC’s, Box Cutters, Heels to Heaven and Al Gore

    pair up for:

    2×20 PLT’s each partner

    2×10 Plerkins each partner

    One minute to go, back to the flag!

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

     

    Announcements:

    Hardywood’s daughter’s book signing is now on Wednesday Dec.19th from 5:30-7:00 at Crossroads Coffee Shop on Forest Hill Avenue.  She is having her star dedication on the RVA walk of fame later that night.

    HDHH at Capital Ale House – Midlothian on Wednesday Dec. 19th (time??)  So that means drinks at HDHH then Uber/Lyft over to book signing then to Hardywood’s house for night cap!

    Please keep Gumbo’s daughter in your prayers as she is having an MRI tomorrow to hopefully be clear of concussion symptoms.

    Pucker’s Birthday is tomorrow!

     

    NMS:

    Nice morning for a beat down.  Temperature was better than recent mornings, though the ice was still prevalent.  PAX rolled in ready to work.  YHC had to abandon Big Blue to make room for Bleeder(6 PAX in Big Blue is just to many, 5 is comfortable if one of them is TYA).  Nice little jog at the beginning to get the blood flowing and then to COP where TYA mumbled that we could have just walked over by the bus loop.  YHC was hit with a snowball while doing cadence on Cotton Pickers, YHC didn’t flinch.  Couple more snowballs were spotted traveling to other PAX members.  Sarah slept through COP.  Nice, long, tough Triple Check to get us started.  Boxing Cockroaches for a long period of time are TOUGH!  Everyone toughed it up and kicked tail!  YHC then modified a Vinny Pull-Up Ring of Fire from a Mary Q of his in the past(which I learned was taken from an old Swirly Q) and changed it into a Burp-Up Ring of Fire.  YHC thinks this was well received or maybe not???  It was in the middle of the Ring of Fire that Circle K ran out toward the street to talk to a guy that YHC thought was a regular PAX member leaving, but YHC learned that it was Brita (FNG) looking for a different workout group.  Well, Brita is with us now because of Circle K and because we start on time and we are some cool dudes who love a good beat down!  Well done Circle K and Brita!  PAX laid in some nice thawing pools of water during ring of fire and partner work.  Well done!  PAX raced back to the flag with one minute left, YHC and Bleeder will now retire our usual sprint-off back to the flag.  Hope your leg’s ok, Bleeder!  Great job to Yard Sign for posting for his second day in a row!

    YHC is proud of the work everyone did this morning and was greatly honored to lead you.  Hope the rest of your day goes well and SYITG!

    keep posting!

    Kubota

  • Mall Walking through the 80s

    With icy Patches still visibly noticeable, 5 Warriors set out on a slow mosey right at 530am, hilarity ensued.

    How it went Down:

    Walk to bottom of school entrance, then lunge up the hill to the back bus loop.

    COP

    SSH x 20

    DQ X 10

    Imperial Walkers x 20

    Merkins x 10

    LBCs x 20

    Helicopters x 10

    Mosey to front of bus lot

    Ascending light poles – 4 merkins, increase by 4 for 6 lights, last light was 24 merkins

    Descending light poles- 24 LBCs, down to 4 for 6 lights

    Plank

    Move to side of Lot

    5 Burpees OYO cause Wilson was bitchin

    11s

    Flutter Kicks (Roper called) and SSHs (Bulleye called)

    Mosey back to front of bus loop and Lunge back down the hill we originally came up, from there walked back across the ice past the flag

    Wall Sit Burpee Combo

    30 Second Wall Sit – 5 Burpees

    30 Second Wall Sit – 4 Burpees

    30 Second Wall Sit – 3 Burpees

    30 Second Wall Sit – 2 Burpees

    60 Second Wall Sit – 1 Burpee

    Circle Up

    2 Rounds of Merkin Ring of Fire

    1 Round of Burpee Shuffle

    Back to the Flag

    Numberama, Namerama, YHC took us out

    Announcements

    HDHH Next Wed Capital Ale House in Midlothian

    Prayer Requests for Gumbo’s daughter/ MRI today for Concussion, She’s a Champ and will rock it!!

    Awesome news from MR. Roper – his son passed his welding test, he is now officially certified!  Congrats!

    NMS:

    So with Wilson and YHC getting a pre ruck in, we were able to scout out the AO and how the recent storm had effected Timberwolf.  On our very slow ruck we discovered that we now know why CPS is still out, tons of ice everywhere. Once the PAX was walking to drier spots, Mr. Roper informed us we could have just gone to the mall and walked laps in the warm heated building.  From there the conversation took a 40 minute turn into naming all the stores that were always there, fashion trends, and restaurants we all grew seeing at the malls in the 80s and 90s.  The workout was great with limited spots to pull from.  Everyone crushed it and YHC appreciates the PAX for understanding safety is key.  I will list a few of the topics and mall trends we discussed below, feel free to throw in your favorite mall store as a kid, this morning was a great walk down memory lane!  See you boys in the Gloom!

    Cinnabon, Mrs. Fields Cookies, KB Toys, Kmart, Things Remembered, Orange Julius, Leggett, Disc Jockey, Foot Locker,Sears, Circuit City, Radio Shack, Any Chinese Place giving a free Sample, Trans Ams, Parachute Pants

    *** Winner of the Day – YHC mentioned JAM Shorts – Gumbos response – Which Doubled as Parachute Pants for him”

    Marmaduke

     

     

  • A roller coaster @ Mary

    4 studs posted for roller coaster this evening and here is how it went down.

    Change of plans – meet @ Mary (for safety reasons) Hillcrest still pretty slick…

    Kubota and Husky 2 laps (Ruck Style) around the school.

    TYA – Swirly – Old School 4 mile loop on grove – Grove to Malvern back to Grove up Three Chopt back down grove to Mary = Boom!

    Great job guys beautiful night for a run. A little crazy with the left over snow and the 5 pm traffic on Grove – but all in all a solid run.

    See y’all in the gloom..

  • Ice Cold Potato at SOT

    3 jugglers posted and finally emerged from their warm vehicles right at 0530 for an Ice Cold Potato beatdown that went like this:

    COP (Gumbo) including SSHs, DQs, Helicopters, Imperial Walkers, Merkins and Freddie Mercuries

    THE THANG:

    Burp in a Box (Gumbo) – 5 parking lot spaces and an ice-free (relatively) loop around the parking lot.  1 burpee in the first space, run a lap, 2 burpees in the second space, run a lap…repeato until 5 burpees in the last space and a lap.

    toss the snow ball to Bullseye  and mosey down to the far bus loop for some crawlbear line tracers – crawl bear halfway down the bus parking line (longer than the car space line), then sprint back to the starting point and do 10 jump squats. Repeato x3.

    Somewhere in here we did some plank work led by Bullseye – moving from plank to elbow plank and back.

    Rosie is up….Triple Check with lunges, alternating shoulder taps and a run around the large parking lot…watch for ice patches…no spills.

    Back to Gumbo for Love Alley – 1 runner 2 men doing the exercises, working our way down the alley to the ice slick and back.  Exercises were broad-jump burpees, Russian Soldiers and Polar bears.  We all found ice, but still no spills!

    Back to Bullseye and we headed to the front door of the school to find the snow and some benches for 2 rounds of 25 Dips and 10 backwards lunges (raising the knee up on the front swing) each leg.

    Rosie closed it out with the following:

    • 30 second wall sit – 1 snow burpee — must get snow on your chest!
    • 30 second wall sit – 2 snow burpees
    • 30 second wall sit – 3 snow burpees
    • Mosey back to the parking lot for Rando-rama, including (among other things):
      • Peter parkers
      • Diamond merkins
      • Werkins
      • Raised leg APDs
      • Monkey Humpers
      • Pickle Pounders
      • LBCs
      • side elbow plank with some hip raises
      • Superman
      • and more…

    COT, Number-rama, Name-a-rama and some fellowship because after all of that it didn’t feel so cold.

    NMS:

    It was great to get back out int he gloom after a couple days off for me.  After the first blast of cold and after we started moving, it felt great.  Lots of ice patches discovered but  no spills so that was a success.

    We discussed DK and his back issues – hopefully he is on the mend.  Get well soon brother.

    I hope everyone has been safe on the roads these last few days.  Great to see folks posting but safety first…or at least second!

    Happy Hump Day — oh, HDHH, next week 12/19 at Capital Ale House Midlothian!

    No More Gumbo For You!

  • My Windmill is broken

    19!  That is the number of studs willing to navigate the ice and snow this morning for what would be a challenge for YHC to conduct a seamless routing.  To YHC’s knowledge, we were free of any injuries due to icy conditions.

    5:30 and were off to the nearest circle.  COP: Couple of laps around the circle to get the blood pumping, DQ’s, Windmills…sort of, SSH’s, Hillbillies, Russian Soldiers, LBC’s, WW1 snow angels…YHC was not heavy enough to break through the top layer of ice to form a good angel.

    The Thang:

    Stay in circle, full PAX to one side.  Lunge to the other side-10 Merkins with both hand on the curb, Lunge back-10 Merkins right hand on curb and left hand on pavement, Frog Hop back-10 Merkins with left hand on curb, Bear Crawl back-10 Incline Merkins with both hands on curb and feet on pavement.

    Move to the field.  Split up PAX into 4 corners, 1 member from each corner runs to the middle and performs exercise X 10 and runs back to his PAX.  The rest of the PAX is holding plank.  After PAX member returns, next up goes and so on.  The plan was to do 3 rounds (Burpees, Carolina Dry Docks, Copperhead Squats), but YHC once again underestimated the size of the field.  Holding Plank for that amount of time was not the best idea in the cold snow.  We needed to move around, so SSH’s and Flutter Kicks were called to break it up.  An audible was called after the second round.

    Stay in the field, everyone to one end and partner up.  The call was to find someone of like size, which YHC reserved the right to claim Sippy Cup as his partner.  The choice was to drag or wheelbarrow your partner as far as you could down the field, until a break was needed.  PLT’s X 15 would be performed before switching.  That proved to be the smoker for the morning.

    Mosey back to parking area with no time to spare.  Numberama, Namerama, Announcements.  12/19 at Capital Ale House (SOJ), Hardywood’s daughter has published a book!  Come meet the Author and get a personal autograph on Friday from 5:30-7:00 at Crossroads Coffee Shop.  Be advised the snow has delayed the arrival of the books, so keep close to Twitter and/or Back Blast for a potential change in date.  We know Hardywood is a very proud Dad…really cool stuff!  Marmaduke continues the coat collection through the end of this month.

    NMS: YHC received a text from Vinny yesterday and in that conversation, YHC admitted he wasn’t sure how to handle the conditions we would have this morning.  My original plan (before the snow) was to use the Amphitheater for a good bit of the workout, but concrete and steps are not good in ice.  So, YHC appreciates the patience this morning.  It was a bit choppy and not as smooth as YHC hoped, but that is all overshadowed by the awesome group of men that showed up willing to go with whatever YHC threw out.  Welcome to Yard Sign…big props to you for posting in the snow for your first.  Great to see Waco back out, after several weeks off.  It’s an honor to be with you all!

     

  • Walled Into The Parking Lot

    A PAX of 3 dutifully exited the warmth of the fartsack, diligently scraped their windshields, and showed up in the cold and gloom that was Heartbreak Ridge. Conspicuously absent, however, was the Q.

    PAX took a few laps around the surprisingly large parking lot to give the Q time to arrive, and also took note of how tall the snowbanks around the perimeter are. PAX then decided on a hot potato:

    EF Hutton:
    COP: SSH, helicopters, arm circles, copperhead squats
    Triple Check #1: squats, LBCs, run the lot & back

    Mr. Holland:
    Burpee march across the lot, stopping for one in each of the 19 parking spaces. Repeat for return trip.
    Triple Check #2: American Hammers, Merkin-and-5-sec-plank, run the lot & back

    Attila:
    Mosey to front of school for Triple Check #3: reverse crunches, storm squats, bear crawl across lot & back
    People’s Chair
    Elbow Plank
    Triangle of Fire

    Numbers, Names, ‘Nouncements (none to speak of).

    YHC was glad to get out of the house amidst all the snow days! Given the restricted area of the AO we used today, glad to still build a head of steam by the end, and couldn’t help but consider how we may well be burning more calories in the cold, as bodies are working both to stay warm as well as exert energy for exercises.

    Two no-show Qs in two days though…starting to take it personally. Flange, you good for WDog?

    YNWA

  • Slip sliding and Acuras

    10 Spider regulars opted for a flat start at Grove and Libbie, although ice was still prevalent, the running ensued.

    3 Routes Down Grove to 195,4 Mile, to Cleveland, 5 Miles, or Davis, 6 miles, with the added option of running for 23 minutes and just turn around.

    TYA took us out.

    Moleskin

    When YHC arrived at the alternate AO, Big Blue, had three occupants, TYA, Kubota, and of Course, Swirly. As YHC entered the vehicle, TYA had already belted himself in – Safety First. No worries, YHC easily climbed around.

    TYA began to explain the route down Grove, across Three Chopt to Iris Down by the Golf Course, etc. . YHC thought perhaps that TYA had stuck another car in a ditch & just wanted to get push from some kind hearted F3 Men. Oh, the fun of TYA’s jokes…

    As the group headed down Grove in the correct direction, all feet we being put down as to not loose any grip. Handshake, however, found a slick spot and decided to engage in a reverse involuntary Burpee. MAN DOWN, MAN DOWN. One fellow F3 stopped to aid assistance, others didn’t want to break stride for fear of ending up in the Ice Vortex Whirlpool that Handshake found himself sucked into ( Hand Shake, YHC hopes the bruises don’t last too long, it looked like it hurt)

    As the Kubota, Handshake, Vinny and YHC were almost back at the AO, an Acura was traveling at HROSFC(High Rate of Speed for Conditions) made Kubota and Handshake dive out of the Street to avoid a possible collision with the car, YHC and Vinny, witnessing this death defying feat, made some evasive maneuvers, and displayed appropriate traffic communication signals with our hands; to which the driver of the car rolled down his window and wished us a very pleasant rest of our day and thanked us for acknowledging his driving ability or lack thereof.

    Vinny and YHC commented that 6 more runners would be right behind us should the driver decide to stop and engage in more pleasantries face to face. That would have been exciting.

    Cofferteria was added at Starbucks, Kubota and Handshake ordering inline, YHC lazily ordered from the starbucks app to avoid the wait.

    No Announcements

    Bleeder out

  • Stay on the white stuff!!

    9 Snow Men arose this morning, dug out, and posted to a mainly safe Q by YHC. To say the parking lot was safe at No Toll is a stretch, but YHC arrived to secure and observe the AO-developing the Q as YHC went along!

    0530-1st declaration..men be safe running to the COP. And as the PAX moseyed to COP, YHC observed Dr. Tryhard go down and immediately YHC goes down too. YHC thinks Bullseye went down too. YUP, ice everywhere!! More caution needed….stay on the white stuff……large patch of white stuff found for COP……COP= x 25 SSH, x 20 Imperial Walkers, x 15 Copperhead Squats, x 15 Arm Circles (x 10 small, x 5 big/ forward and backward), x 10 SSH. Time to mosey to pavilion and partner up.

    Dora= Partner 1 performs exercises while Partner 2 runs across the soccer field. Set exercises=x100 Merkins, x 200 LBC’s, x 300 Mountain Climbers. Run, exercises…switch and repeat till finished. PAX blazed a nice out and back trail to avoid running in deep snow!

    PLT (Partner Leg Toss)…perform AMRAP and switch. Each group finishes 200 PLT’s.  After finished, IC-x 10 HRM (Hand Release Merkins). Time to mosey back to the basketball court. Again the command, stay on the white stuff and avoid the ice!!

    PAX managed to stay up right and YHC had to think on the fly because next set of exercises were on the road and parking lot. PAX decision to avoid the road and parking lot so to the basketball court we went…partner up again.

    Dora= x 100 SSH (I think, memory issue) , x 200 Freddie Mercuries, x 300 Alabama Prom dates. Partner 1=exercises, Partner 2=karaoke suicides.

    Find fresh snow, perform snow angel. Mosey back to parking lot with a few minutes to spare. Ring of Fire=x 10 HRM’s.

    Number-ama, Name-r-ama, Annoucements; HDHH, Dec 19 at Capital Ale House. Marmaduke will take all winter coats that you would like to donate.

    Dr. Tryhard took us out!

    NMS: YHC had no real idea of the Q this morning due to conditions. So thank you for following!! Dr Tryhard and Bullseye, glad to share the experience of falling on the ice. Gents, glad everyone made it through the workout in one piece.  YHC hopes the 9 Snow Angels sparks conversation at some point at No Toll today!! They looked perfect!

    Bullseye-dressing like Rosie def impresses YHC and yes, one day you may be able to run as fast!! You are posting which is ass kicking so keep it up!

    Tobit-first the gloves for spring and summer time. Dude, you post enough that winter gloves are advised!! And PAX is always here for the push!!

    Don Draper-nice form on the PLT’s! Nice work!

    PAX members-9 Snow Men this am is super awesome. RESPECT!!

    Again, second Dora was on the fly so thank you for following. Pleasure was all mine this morning as we navigated the ice and enjoyed the white stuff! Much respect for wearing running shoes too!! Yes, YHC had his trusty boots!!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Five, Ten, Fifteen, then down the Slide we go!

    Four warriors stepped onto the frozen tundra of Atlee High School for a 24 degree snowy beatdown.  Wait a minute, Helix is in shorts and a t-shirt.  It must be sunny and 70 again in F3RVA!  This is what occurred.

    Mosey to bus loop

    COP

    • 40 SSH IC
    • 10 Don Quixotes IC
    • 15 Arm Circles (10 small, 5 big) IC / Reverso
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angles Knee Bends IC
    • 10 Foot to Hand Mountain Climbers IC
    • 10 Merkins IC
    • 20 LBCs

    Mosey to Chickahominy Track and Partner Up

    • Activity #1 – Partner Carry around the track.  Every time the partners rotate, both partners do 25 merkins and 25 Freddie Mercuries.
    • Activity #2 – One partner jogs around the track while the other does burpies.  The partners have to complete 100 burpies combined.

    Mosey to playground

    • Activity #3 – Each Pax member will rotate between the following exercises for 8 minutes.
      • 5 pullups
      • 10 merkins
      • 15 jump squats
      • go down the slide

    Mosey back to the VSF

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    When YHC signed up to Q for this date about a month ago, he didn’t anticipate a snow day.  Because the parking lots were basically ice skating rinks, it was much safer for the Pax to head over to the snowy track and playground than to try to exercise on the pavement.  The following were general observations from today.

    • 50% of the Pax members had bare knees.  Although that percentage is acceptable in most nano-regions of F3RVA, it is not acceptable in Daville.  As we observed with Helix, it was sunny and 70.
    • How cold does it have to be for Helix before he puts on long sleeves?
    • Not sure if it was the temperature, but during Name-o-rama, Wheelie confused his last name with his F3 name.  YHC doesn’t believe he officially changed his actual name to Dave Wheelie.  Wheelie quickly corrected this but it was funny.
    • Even though the Pax was in continuous motion, the mumblechatter was strong throughout the workout.

    The highlight from today was the slide.  As YHC gave instructions for the 5 pullups, 10 merkins, 15 jump squats rotations, Spike suggested to end each rotation by going down the slide.  The slide is probably around 12 feet long and does not appear to be designed for 6 foot adults.  The last 4 feet of the slide was covered in snow.  After all 4 of us went down the slide, the snow was finally knocked off thanks to Helix who shouted as he got a shirt full of snow.  Once the snow was gone, this allowed Helix to get so much speed that he flew several feet off the end of the slide for a crash landing.

    YHC feels truly blessed with the opportunity to lead with such a fine group of men.  Great job to all Pax members today!

    Gotta Run!

    Phonics

  • Spider Run Moved to Libbie and Grove tomorrow am

    Gents, the spider run has been relocated  tomorrow to Grove avenue at the intersection of Libbie (in front of Starbucks).  Safety first.

    TYA OUT