Category: Richmond, VA

  • Today’s offering…Chilled Gumbo

    5 brave souls layered up and posted to SOT this morning from some light calisthenics, including:

    Mosey to the tennis courts for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Warm-up routine of high knees, butt-kickers, karaoke, backwards runs and bounders (or skipping)

    THE THANG:

    Suck Round 1 – 4 PAX members spread out along the baselines of the various tennis courts and performed an exercise while the 5th PAX Member sprinted around the court and bear-crawled the final length to trigger the switching.  Exercises were Merkins, Flutter Kicks, SSHs and Jump Squats.

    Compounding 4 Corners around the tennis courts – 

    1. 10 Merkins
    2. 10 Merkins, 20 LBCs
    3. 10 Merkins, 20 LBCs, 30 single-count Freddie Mercuries
    4. 10 Merkins, 20 LBCs, 30 single-count FMs and 40 Squats

    Mosey down the hill for Suck Round 2 – 4 PAX at bottom of the hill doing exercises while 5th (rabbit) runs up the hill and back down (watch out for the ice patches — yes, that’s right ice), exercises were – Box Cutters, Carolina Dry Docks, Hillbillies and Elbow Plank

    Mosey up the stairs to the school for some Wall Work – 30 seconds of wall sit, then 20 Donkey Kicks  x3

    Mosey to the back alley for Spotlight Row – Lunge to  first spotlight and do 10 of something?? IC; Broad Jump Burpee to the 2nd spotlight and do 10 Dying Cockroaches IC; Bound (Skip) the 3rd spotlight and do Freddie Mercuries IC.

    Mosey up the street sidewalk for Lightpole Row –  11 lightpoles along Midlo Trnpk – do 1 Burpee, 5 Merkins and 10 Jump Squats at each light pole back to the flag.

    ROF Round 1 – Plank and Merkins

    ROF Round 2 – Six Inches and Flutter Kicks – 2 times around

    Mary, including:

    • APDs
    • Cross Leg Lifts
    • LBCs
    • American Hammers
    • Superman 1 minute
    • Pickle Pounders

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    No new announcements.

    NMS:

    YHC arrived early – maybe 0508 or so to find an empty Rosie mobile – he had to leave a few minutes early so he arrived early for a few frosty miles.  Well done sir!  Roper, Wedding Singer and Tobit rolled in before the bell and we had 5 so off we went – no triple checks or partner work so perfect for some SUCKage!

    It was damn cold out there today, so YHC tried to keep the group moving.  Everyone was appropriately layered up – we might have even broken a sweat.  YHC’s core was hurting after the American Hammers and the LightPole Row got me also.

    Great work today fellas.

    No More Gumbo For You…until tomorrow at 45MOM!

  • Rosalita Ain’t Easy

    Nine butchers showed up for another morning in the cold meat locker. Here’s how the meat was cut:

    COP: LBCs x 40 – Happy birthday week Gumbo! / SSHs x 10 / Helicopters x 10 / IWs x 10 / Russian Soldiers x 10

    New York Strip: Merkins and Mountain Climbers (2-count). 5 Merkins + 5 MCs / 10 Merkins + 10 MCs / 15 Merkins + 15 MCs / 20 Merkins + 20 MCs. Then run to the end of Carillon field and back. Repeato for 12 minutes.

    Ribeye:  Squats + SSHs 5/5 10/10 15/15 20/20. Crabwalk across short Carillon field and back. Repeato for 12 minutes.

    Flank Steak: Flutter kicks (2-count) + Rosalitas. Keeping your feet off the ground for entire rotation. 5/5 10/10 15/15 20/20. Run to the end of the Carillon field and back. Repeato for 12 minutes.

    Back to the Flag: AYG once you hit the driveway.

    YHC took us out

    Announcements: Good luck to the Bear Creek 10 milers this weekend. See Lab Rat or Shakedown if you want in.

    NMS: YHC loves how diverse the daily beatdowns are, which means it is hard to bring something new to the table. That said, my goal today was to do exactly that. Every day we sharpen our physical skills, the hope today was to sharpen some mental skills as well. Get outside of our comfort zones, and maybe even get a little irritated by the workout. YHC thinks everyone wished they were doing something else, at some point today. And that’s good. Pushing ourselves in a multitude of ways is what it’s all about. Routine, in many ways, stymies growth. It was a clean, crisp, cold morning to work and challenge the mind and body, and perhaps approach things a bit differently. Thank you for tagging along. As always, it was an honor and a privilege.

  • The Number of the Day…40

    17 posted to NoToll for day 2 of the Week of Gumbo, and while today’s gumbo didn’t give you the runs, it did leave a bit of an after-taste.  The menu looked something like this:

    Mosey to the back parking lot and 1 time around and circle up for COP, S-T-A-C-H-E style:

    • SSHs x40
    • Tempo Merkins x40
    • Alabama Prom Dates x40 (or as many as Mr. Roper could muster)
    • Copperhead Squats x40
    • Hillbillies x39 — BRAIN FART…I’m old now, remember
    • Eleven Burpees…needed that “E”

    Lindsay (40s) Round 1 – 30 LBCs and 10 Jump Squats, then sprint across parking lot to the other side and do 25 LBCs and 15 Jump Squats.  Continue back and forth +/- 5 until you get to 10 LBCs and 30 Jump Squats.  Al Gore for the six

    PLTs – find a partner and do 40 PLTs each

    Lindsay Round 2 – Same set up as before, new exercises – Freddie Mercuries (2-ct) and Merkins

    Mosey back to the basketball courts

    4 Corners Round 1 – 10 Burpees in corners 1 and 3; 10 2-ct Flutter Kicks in corners 2 and 4.  Lunge between 1 and 2 and 3 and 4. Run between 2 and 3 and from 4 back to 1.

    4 Corners Round 2  – 10 Merkins in each corner – run in between.

    7 Minutes of Mary — Proud Mary in honor of Tina Turner, who shared yesterday with YHC as a birthday

    • Hello Dolly
    • Rosalita
    • Rocky Balboa
    • American Hammers
    • Box Cutters
    • 1 minute of Superman

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

    Announcements:

    • Marmaduke made the first delivery of coats but is still collecting more for another delivery. Bring them out to Dogpile.
    • Good luck to the PAX members running Bear Creek this weekend.

    NMS:

    It was a bit chilly this morning but we got the blood flowing and the sweat rolling – especially with the 40 Tempo Merkins…OUCH!  That was a lot of work just to get a “T” in the rotation.  Total of 180 Merkins today for those keeping count.  That ship sailed for YHC long ago.

    Another extra credit morning for the New Market Rucking crew.  Great job guys.  Honeymoon even found $20 during the 4 corners….that extra credit pays off!

    Great to have a good crowd out at NoToll.  Sorry to not take advantage of the lovely fields.  The parking lot seemed like the right size for the 40s.

    Strong work by all this morning.  See you all in the gloom – I’ll be here all week!

    No More Gumbo For You…until tomorrow at SOT.

     

     

     

  • Round and Round

    Mosey to CMS footbal field for COP. – Invisible Jumpropes, LBCs, SSH and merkins all IC.

    Mosey to track.  Run straight section of track.  When arrive at corner, perform 25 merkins and bear crawl the corner.  Run straight section of track.  When arrive at corner, perform 25 WWII situps and lunge around corners.  Repeato x 4 for a mile.

    Mosey to bus loop for 10 burpees OYO.  Mosey back to VSF for 4 MOM.  Exercises included APDs, Flutterkicks, Freddie Mercuries, and 30 seconds on merkins.

    COT-YHC took us out with a quick prayer.

    Announcements

    No Idea, Chewy and Mudface are Rugged Maniacs in May 2019.  See one fo them if you would like to sign up for their team.

    F3RVA Ruck Event March 2019 – See HoneyDo for details.

    NMS – Great to have good numbers this morning at Daville.  Line of the morning goes to Helix from the follwoing  conversation.

    Opus-“You know it is cold this morning”

    Helix-“I have gloves on.” (the rest of his attire included shorts and a short sleeve shirt)

    Circle K

  • Misery Loves Company…How About Another 15 Reps?

    Ten modern gladiators shook off the fartsack and embraced the cold.  Here is how it went down:

    • COP
      • Parking lot tracers
      • 25 SSH
      • 15 IW
      • 15 Cherry Pickers
      • 15 helicopters
      • 10 2x merkins
      • 10 Suzanne Somers (each leg)
      • 25 2x LBC
    • Mosey to the bus loops to perform the following 2x:
      • 1 minute pole sit
      • 25 pole smokers
      • 25 reverse crunches
      • 1 minute elbow plank
      • 25 APD
      • Bear crawl to the other end of the drop off zone
    • Mosey to the tennis courts for 4 corners (15 reps at each corner)
      • Hand release merkins
      • Flutter kicks
      • WWII sit-ups
      • Crab cakes
    • Mosey back to the parking lot for a ring of fire
    • COT with YHC taking us out

    YHC is still regrouping from Friday’s Wahoo meltdown.  Hence, 15 repeated reps of pain on the 4 corners.  UVA fans just know what misery looks like, and we must embrace it.  We can now only make others join us in our misery.

    Good turnout this morning for a non-virgin Q.  Good to see so many familiar faces, including a welcomed appearance from Conspiracy.  Loose Goose, where are you?  Come back to the AO you helped birth!

    God is good all of the time!

    Attila

  • Just Like Old Times

    Fourteen of RVA’s finest came out for some post holiday miles.

    The Route

    Around the lake and take the access road beside the baseball field to the parking lot.  Cross the parking lot and cut through the fraternities taking the door in the fence to Baldwin.

    Left on Baldwin to Rock Creek.  Left on RC, left on Forest, right on University Blvd.  Take a right on Nalla.

    4s – turn around at Patterson and return on the same route.

    5s – cross Patterson and take Santa Ana to Camden.  Left on Camden, left on Rolando, and right on Santa Ana.  Cross Patterson and retrace you steps back to the VSF.

    6s – cross Patterson and take a left on Rolando to Parham.  Right on Parham and a right on Holy Hill.  Left on Maywood and and right on Santa Ana.  Cross Patterson and retrace your steps back to the VSF.

    Shakedown took us out.

    The Moleskin

    YHC ran a route similar to this one for high school cross country training.  Except that route originated at the high school and wrapped through UR and looped back to Freeman.  Running with Shakedown, Hutton, and Swirly was like the group I ran with in high school too, except we are slower and possibly more mature.  Emphasis on possibly.

    Needless to say, good mumble chatter with this group ranging from ruck designs to Friday’s game.

    It sounds like there were detours and alternate routes executed by the other Pax, but all returned safely and on time.

    Question for the Pax:  What goes on in the 6-mile and 4-mile groups?  Is the 6 mile all business at maximum speed?  YHC is curious.

    ABT,

    Lockjaw

  • Cyber Monday

    At least 11 Behemoths took to the grounds of TES for a Cyber Monday beatdown at Hoedown, 3 Qs for the price of 1.

    THANG

    SPLINTER Q

    Mosey to Front of School

    COP – DQs, IWs, Mountain Climbers, Helicopters, Arm Circles

    Mosey to Bus Loop

    Curb Crawl – Up to 6 Merkins, repeato and reverso

    Mosey back to Front Lawn

    P1 – Run to TES sign and back; P2 – Merkins on Bike Rack, repeato x 3

    EF HUTTON Q

    Mosey to Blacktop Basketball Courts

    4 Corners (Compounding at each corner- Bearcrawl Length/ Lunge Width) – Imperial Squat Walkers x 10, American Hammers x 15, Merkins x 20, WWIIs x 25

    Flutter Kicks/ 6 Inches/ Flutter Kicks for the 6

    FUDD Q

    Mosey to Back Field

    Beast – Merkins, Squats?, Mountain Climbers, Imperial Squat Walkers, Peter Parkers

    10 Burpees OYO

    Mosey back to VSF

    Numberama, Nameorama, COT (Fudd)

    MOLESKIN

    The PAX arrived this fine Monday morn to find a rare Q-less Hoedown.  At the beep of Angus’s 5:30 alarm, Splinter grabbed the bull by the horns and off the PAX went.  Mid-Merkin during round 2 of the Partner work an unidentified member of the PAX, not Keymaster, sounded the alarms.  YHC poses the question, is there anything funnier than a well-timed fart?  Call YHC doubtful, weddings, funerals, holiday feasts, beatdowns, a fart is the perfect comic relief for all occasions.  Well wishes to Fudd as he starts his new job in Denver a week from today.  Thanks for taking us out with a bang.  Though there was no time for 36 Burpees, Peter Parkers proved plenty tough to put YHC over the top.  YHC is certain he missed several PAX, please comment so you can be added.

    ANNOUNCEMENTS

    Wish Gumbo a Happy Birthday

    Coats for Marmaduke

    Something Else??

  • Hot Potato

    3 studs showed up for a Monday morning beatdown and were served a nice hot potato – just what the doctor ordered baby !

    COP: SSH’s, Windmills, IW’s Helicopters, Flutter Kicks, LBC’s merkins.

    Swirly : Steps : 2 incline merkins each step  up – 10 curls with rock, 10 LBC’s at the top  – 2 incline merkins each step back  down. 1 incline merkin 1 squat each step up – 10 curls with rock – 10 LBC’s – repeat back down – 10 curls, 10 LBC’s at the top.

    Vinny : Triple Check – In the valley   clockwork merkins  clockwork – PLT’s – run up and back – those PLT were brutal

    Sippy – Kick Boxing  timed  – jabs – upper cuts, kicks crosses elbows knees – breath baby breath !

    Vinny took us out.

    Bearcreek this weekend – go gettem boys !

    Great job guys – awesome way to start the week – see y’all in the gloom…

  • This 40-year old Gumbo will give you the runs…

    9 turkey stuffed (and Disney overloaded) warriors of the gloom posted to River Run this morning to get a few miles in (6 to run and 3 to ruck) and to help YHC enter the silent decade.  Being YHC’s 40th birthday, I decided to add a little present along with every mile – 40 merkins.  As a group, the 6 runners headed to the track about a half-mile away. At the track the instructions were to run a mile, do 40 merkins, then repeat as many times as possible.  Most got 3 to 3.5 miles.  Rosie I think got a full 4 on the track.  Then a half-mile back to the flag and a final 40 merkins to top off the celebration.

    The 3 Ruckers, got an early start then joined the PAX just prior to 0530 for the send off.  They headed up Twin Team and around for additional miles and rejoined the PAX at the flag at 0615.

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

    Announcements:

    • Marmaduke is still collecting coats.  He made the first drop-off of about 50 coats and jackets to a shelter this past weekend.  Let’s fill him up with 50 more!
    • YHC is still growing the beard and mustache for No Shave November to fight cancer in honor of my dad – see here if you are so inclined:  https://no-shave.org/member/GoldmanMP

    NMS:

    It was great being back in the gloom.  Thanks to Kubota for making the trip SOJ to help YHC celebrate the end of Hate.

    Have a great day men.

    No More Gumbo For You…

  • Breaking King Hawaiian Rolls

    Breaking King Hawaiian Rolls

    3 thankful Pax descended upon 180 Belt Blvd. for the latest installment of Breaking Bread.  According to the loitering customers next door at Wendy’s, here’s how the evening went:

    Seymour and Malcolm arrived first to scout the AO.  Swirly would be proud – 40 minutes ahead of start time (ironically, start time for dinner actually is 5:30, only this event is “p.m.”).  UpChuck pulled in about 5:12.  Pax unloaded and set-up ham, mashed potatoes, green beans, King Hawaiian rolls, and cookies. What was the world like prior to Costco quantities?  Add to the food a quick set-up of plates, cutlery, etc. – all provided on-site.  Simple, fast, elegant.  Some 2-liters of lemonade and iced tea were placed on a table.  Easier than calling cadence, for sure.

    A short prayer of thanks for the bountiful harvest, and 15 patients filled their bellies, some coming back for 2nds, 3rds, and a snack to squirrel away for later.

    Seymour and UpChuck did a little clean-up.  Easy-peasy.

    The Pax then ran a 6 mile loop.

    NMS:

    Every Pax member should put this event on their calendar.  First, it’s easy (which YHC recognizes is not typically the F3 approach).  Second, it’s rewarding.  You will learn about yourself through this event.  But, most important, these folks really appreciate someone coming to provide them a decent meal.

    All in all, another fun evening sharing the 3rd F with a couple of my F3 brothers.  What a treat to get to know Seymour a little better, meet Malcolm, and share a meal and some conversation with some folks recovering from various medical ailments in a safe environment.  YHC was humbled to chat with a woman who described how she became homeless.  Wow.  She shared that, once she is back on her feet financially and medically, she realized how important it was for HER to be more humble in the future.  Good lesson for YHC as well.

    Have a wonderful last few hours of the weekend and a solid week fellas.