Category: Richmond, VA

  • The Great Outdoors

    2 Mammoth Brutes emerged from the gloom for a mammoth beatdown sure to wreck the shoulder and upper body regions! Here’s how she went!

    Warmarama – do some light stretching and take a harsh combination of marches up and down the FB field.

    CoP1 – Gorilla Complex – 8 Reps/Exer – 8 Sets – switch KB’s on even sets. Run 50 yards and Bernie back between every set.

    • 2 Arm Curls
    • Squat Thrusters
    • Tricep Extension
    • Single Arm OH Press

    CoP2. – MoT I’m the 3rd to 50 yrd / perform 10 Merkin PT’s / Rifle Carry to 100 yrd line to perform 10 Merkins / Rifle Carry back to 50 yrd line to perform 10 more Merkin PT’s and finish with I’m the 3rd to 0. Swap KB’s and repeat.

    CoP Finisher – Mosey to the 50 and perform 10 Knee Ups / Mosey to the 100 perform Pain Crunchers / Mosey back to 50 for 10 Knee UPS and back to 0

    CoT – Commando took us out in prayer!

    Moleskin: don’t forget to slow down and enjoy Gods creations, the people in our lives and the outdoors is proof that there is a greater power!

  • Joey’s Hot Dogs

    8 of met for lunch at Joey’s Hot Dogs in Innsbrook. Discussions on various assorted topics including ‘why is it that if I run a route one way, the elevation change is different when I run the same route in reverse?’

  • Merger

    YHC wasn’t sure if he’d make it to River Run with the Patriots playing the Wildcard round Sunday night game. At 5:15 AM, the flare was sent that I’d arrive on time, but Bullseye wasn’t in sight at the AO.

    Out Helmsley to Brigstock to Kentford, across the golf course and down Banstead and wait….another runner at the intersection! As fate would have it, there was Bullseye. We then trekked another mile or two until YHC’s stomach gave out around mile 3.5. Bullseye carried the torch on for an unknown amount of distance thereafter.

    -Singer

  • Who’s gonna carry the rice?!

    Rucked 3.5 miles with some extra weight in the sacks! Great conversation with Beaver… even if most of it’s a blur.

    Announcements

    Frozen Triangle coming up February 7.

    Bags of rice is a great way to add some weight to the sack.

  • Heartbreak, no longer Ridged for your pleasure

    17, that’s right, 17 for a Tuesday morning working at a Middle School in the suburbs.

    0530 we slaughter start with 20 WWII’s (sorry Saltlick) then we start our Mosey. While making our way across the parking lot Fudd decides to make his way in. We mosey over to the grass at the end of Quioccasin/Pemberton and start our COP. Next we see the Gomer Mobile flying into the Parking Lot.

    Mosey around the Retention Pond to the Pemberton Parking lot and get in groups of 3 for a Triple Check. P1 runs to the back of the Parking Lot and back, P2 does HRMs, P3 does WWII’s.

    After TC1 we do a quick Rim Jog around the Retention Pond.

    TC2, The Stranger way. This time we mosey the opposite direction to the wall of the school and back. P1 runs, P2 LBC’s, P3 Carolina Dry Docks.

    Rim Jog #2 but the opposite direction.

    Mosey past the Tomatoes and over to the Playground Monkey Bars at Pemberton Elementary. TC # 3, this time we do 6 rounds. P1 does 5 Pull Ups, P2 Jump Squats, P3 Dips

    Mosey back to Quioccasin and stop at the Benches in front of the school and do 20 Bench Kicks and 10 Derkins.

    Mosey back to the Flag and do 10 Burpees and finish with WWII’s.

    Announcements – (Today) 2nd Tuesday lunch at Joeys Hot Dogs at Innsbrook, 12:00. Pigskin is leading a group of men to The Bridge on January 24th. Frozen Triangle is February 7th starting at Dogpile at 0600.

    Prayer Requests – Blackouts neighbor who is in Hospice. Chippendale lost his Dad a couple weeks back.

    NMS – Glad to be able to get on the Q sheet today. Awesome having such a big group of guys at Heartbreak.

  • Whiskey Aides Circulation

    Twelve pavement pounders, including one from DR, found the hidden entrance to the Spider Run AO and gathered for instructions. Two launched early, with one more hoping for a ruck partner. Luckily he showed right at 0530 so off we went for:

    The Route

    Out and backs today. Reverse direction from how we normally hit these hills.

    Out around the lake and through the path to University, most avoiding the temptation to turn left over the bridge. Up University to south on Westham. Westham cross River to Country Squire. Country Squire to left on South Ridge. Right on Ross to the bottom then back up to South Ridge.

    4s return via Country Squire.

    5s / 6s take a right on South Ridge and continue to Old Bridge.

    5s return back up South Ridge & Country Squire.

    6s up Highland before returning back up South Ridge & Country Squire.

    Numbers, names, announcements, YHC took us out.

    Announcements

    • Prayers for our DR from Arkansas friend whose dad is receiving end-of-life care 🙏
    • Frozen Triangle on super bowl Saturday
    • Pigskin is looking to fill a car on 1/24 for The Bridge

    Moleskine

    Great to see the crew back out at Spider Run this morning. Even with some grumblings about the out-and-back route and the fact that 5s and 6s were almost back home on Westham Station but were told to reverse course, the PAX had a marvelous time. YHC personally enjoyed hitting those hills from a different approach, which is all that really matters.

    Make it a great day!

    Splinter out.

  • Key West or Key Largo?

    5 HIMS started their day off right with some F3 action. Here is what went down:

    Mosey around the school and then the usual warm ups: SSH, helicopters, arm circles, Ukrainian soldiers, stretches, merkins, etc.

    4 corners (lady of the night style): Corner 1 – 10 squat thrusters, Corner 2 – 20 dead lifts, Corner 3 – 30 curls, Corner 4 – 40 American Hammers. Long stretches with alternating fireman carries, short stretches overhead press. (QIC shortened the length several times for time.)

    Then, fireman carries around the bend into some 11’s. Step ups and merkin pull throughs that were left unfinished.

    Numbers and Names.

    Announcements: Frozen Triangle. The Bridge. –> Slack

    Prayers out for Wildcat as he starts a new treatment today. Godspeed.

    First time leading The Old Hundred. I was past due. Will have more to come. I’m appreciative for F3 and always having someone to hold me accountable.

  • Off To The Races

    In the dead of winter, when the cold seems endless and it feels like we’ve been stuck in a long stretch without a little competition, YHC decided to bring some playoff spirit to No Toll. With college football and NFL playoffs in full swing, it was the perfect time to get some competitive blood flowing among the PAX.

    The Thang:

    Mosey to the pavilion and pay the toll with 10 step-ups and 15 incline merkins.

    Warmerama: Side straddle hops, Ukranian soldiers, cherry pickers, imperial squat walkers, merkins, lbcs, alabama prom dates

    Count off into twos for teams.

    • Relay Races (losing team has 15 burpee penalty) :
      • First Relay: One man runs to the end of the soccer field and back while the team does flutters.
      • Second Relay: Runner bear crawls to a cone, then sprints the rest of the way down soccer field while the team does World War IIs.
      • Third Relay: Team does American hammers, runner crab walks to the cone and back.
      • Fourth Relay: Team does big-boy sit-ups, runner lunge-twists to the cone and runs back.
      • Final Relay: Team does LBCs, runner does broad jump burpees to the cone, sprints to the end of the field and back.

    Mosey back to the flag, stop for 20 decline merkins and a ring of fire merkins.

    Announcements: Frozen Triangle on February 7th, The Bridge January 24

  • Hey! This is kinda like Old Glory…

    Ten manly men met in the crisp morning air for an NTB kettlebell beatdown. Inspired by the recent string of AMRAPs, YHC wanted to find a way to keep our bodies (and bells) in constant motion. The following ensued.

    Warmarama
    – Light mosey to review the pre-planned course and the four working stations.
    – Merkins, dead-man hang, Fudd’s wife, Wilson’s wife, runner’s lunge… seemed like enough.

    Glory Bell
    – 35min AMRAP – Start at the Flag
    – Station 1: 25 KB Swings then ascend Mt. Chaplain
    – Station 2: 20 Goblet Squats then ascend Mt. Chaplain
    – Station 3: 10ea. Single-Arm OH Press then ascend Mt. Chaplain
    – Station 4: 300ft Farmer Carry back to the flag for 12 two-count American Hammers
    – Track the number of rounds completed.
    – The bell/coupon cannot touch the ground while completing the circuit, only in between rounds.

    NMS: Great work by the fellas today! I was challenged to not get lapped by L Woods, Snip, and Tin Man and narrowly escaped. Great to see Bru out for his first beatdown of 2026. Some of the PAX referred to today’s beatdown as “Glory Bell”, which will be submitted to the Committee for approval once all of the paperwork is compiled. Thanks as always to Snuff for providing the warm coffee.

    Announcements/Prayer Requests:
    – Daily Pull-Up Challenge is well underway, now in week 3.
    – Frozen Triangle 10miler – February 7th
    – YHC took us out.

  • Philosophy 101

    On this crisp Monday morning the Pax was reminded of Aristotle’s admonition that “we are what we repeatedly do. Excellence, then, is not an act, but a habit.” Therefore, to achieve excellence we need to repeat excellence in all we do. This is how we put that principle into action:

    Mosey to the other side of the parking lot. Side straddle hops, helicopters, dead man hangs, cherry pickers, and the Big Herm.

    Mosey to the front of the club house and receive directions. Run until you reach an intersection. In the intersection complete 10 merkins, 20 squats, 30 LBCs, and 40 calf raises. Hold a squat for the 6. Run to the next intersection and repeat (until excellence is achieved).

    The Pax completed 13 intersections before time was up. Mosey back to the clubhouse for names and numbers.

    Announcements: Frozen Triangle February 7. Running and Rucking both available options; chase car crew also needed. See slack for details. Come out to Satan’s Hill this Friday to celebrate Nancy Lopez’s 1000th Q.

    Prayers: numerous family members undergoing surgery or cancer treatment/diagnosis. Wildcat starts treatment this week.

    Its always an honor to lead you men!