Category: Richmond, VA

  • Get It All Out

    15 super studs went from the bullpen to the mound to come save the day.  It was 70 and sunny from the start.  According to legend it went a little something like this.

    Long mosey to the front of the Carillon for a COP certified to eliminate mumble chatter.

    IC:

    • 10 SSH regular, 10 SSH right leg up, 10 SSH left leg up
    • 10 Hand release merkins (HRM), 10 HRM right leg up, 10 HRM left leg up
    • 20 Mark Spitz
    • 20 WWII Situp

    Aaron Neville

    Mosey to the rusty cage.  Complete 10 pull ups (any means necessary) then run to the fire hydrant to comeplete 1 burpee.  Repeat this until 1 pull up and 10 burpees. Mosey back to Rusty Cage

    Color Me Bad

    All pax hang on the rusty cage.  The first man to let go begins hand release merkins in cadence.  As men let go they join in the cadence.  Bootleg and Shakedown were the champs with Vinny “don’t call me Testaverde” taking over the cadence and bringing in till 25 HRM were completed.

    Luther Vandross

    For a modified dora/triple check.  One man planks, one man runs from the stage up the hill and back, the other man starts doing burpees.  Rotate as a team until 100 burpees complete.

    Numberama, namerama, YHC lead us out.

    Now that is how you get it all out!!  WAY TO BRING IT FELLAS!!!!  This was a monster effort and YHC threw everything but the kitchen sink at you.  Absolutely awesome!! TClaps to Handshake for his second post! Vinny has got to get some kind of award for being the fastest person to go from FNG to grizzled veteran!  Swirly was done so fast with his elevens that there’s a 50% chance he went back in time.  YHC was greatly pleased to seen the pax sharing their burpees during Color Me Bad.  In addition to a genetic defect, this makes YHC’s heart enlarged.

    Go out there and be super fellas.  Normal is for chumps.

    Hardywood

  • Murph Madness

    6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different.

    This how it went down:

    THANG

    1 mile run up and down Mann Drive

    5 Rounds of the following:

    • 10 KB Burpees
    • 20 Slingshots
    • 30 KB Swings

    5 Rounds of the following

    • 10 Merkins
    • 20 KB Lunge with Rotation
    • 30 Goblet Squats

    1 mile victory lap

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When YHC was looking over the March dates and noticed the Q was empty, well CHALLENGE ACCEPTED!!

    YHC announced this Murph was be a little different than Mudface’s traditional sets. This seemed to confuse the PAX (mainly No Idea). YHC witness several times the PAX doing the wrong exercises. Simple is better with group of men.

    Glad to have Alter Boy up from SC this morning. YHC had a great mumble chatter with him regarding insurance (since the both of them are in the business). The rest of the PAX didn’t seem as interested including Mudface who moved to the other side away from Alter Boy and YHC.

    Alter Boy also shared some stories about how F3 Lexington does things. Always great to learn some of the differences and similarities of F3 throughout the nation.

    This Murph was challenging as non of the PAX were able to completed the last mile (or even start it).

    ANNOUNCEMENTS
    • Looking for someone not participating in the CSAUP to step up and Q the post race festivities. Let Corporate know if you are up for the challenge

    SPIT ON THAT!!

  • Coupons for Everyone

    Seven brave warriors embraced the sub 40 degree temps to post this morning at Source of Truth!

    Run the bus loop to check on Lifos

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 15

    Helicopters x 10

    Merkins x 10

    Arm circles x 15

    Mosey to side of Parking Lot, PAX grabs a Coupon of their choice – Remember to choose wisely!

    Mosey to the track

    Dora – Round 1 – Partner Up

    Runner – 100 yards and back –

    Exercises to complete as a team – 100 curls with coupon, 200 Squats with Coupon, 300 LBC with coupon

    Dora Round 2 –

    Runner – 50 Yards and back

    Exercises – 100 Dips, 200 overhead extensions with coupon, 200 Flutter Kicks (after the audible)

    Incline Plank to wait for six –

    10 Incline Merkins in Cadence

    Mosey to tennis courts

    4 Corners –

    Corner 1 – 10 American Hammers with Coupon

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 SSHs

    Plank and wait for six

    Circle up with Coupon

    Each PAX member will call an exercise, once that exercise is complete, leave your coupon and  plank walk to the next coupon to your right and wait for exercise to be called.  Circle complete when you return back to your coupon.

    Exercises consisted of – Curls with Coupon, WWIIs with Coupon, Burpees (instead of Jumping, lift coupon to chest), Cross Leg Lifts, V-Ups with Coupon, One handed on Coupon – one hand on ground Merkins,  and Coupon press above head.

    Close out with 20 Curls with Coupon.

    Mosey to Flag

    Numberama, Namerama, YHC took us out

    Announcements – CSAUP is quickly approaching, get your miles in.

    Prayer request for Roscoe to be more disciplined with his scripture reading.

    NMS –

    As YHC and Wilson rolled into the parking lot we saw the Gumbo machine was already awaiting us.  Thinking it was just going to be the 3 of us, Rosie rolls in driving the Ms van due to car complications, hope that gets fixed for ya Rosie.  As well as Aisle 5 and his 2.0 Dirty Rice to give us a an even 6.  After a not so quick trip around the bus loop according to Aisle 5, we made it back to get warmed up.  Halfway through the COP in rolls Roscoe, he really now understands how far Powhatan really is from the AOs, glad to see you back out Roscoe.  Everyone crushed the coupon adventure today and a special TCI Claps goes out to Wilson who tried to out run Dirty Rice, I think Wilson is now on a ventilator.  This morning was a great group of men bettering themselves and a great way to start the day!  Enjoy this life we were given fellas and hug your loved ones!

    Marmaduke

  • Merkin Mayhem

    7 warriors found the DaVille parking lot, the SF was planted and fun fest went something like this…

    Mosey to a basketball court beyond the middle school

    COP All IC – 50 SSHs, 10 merkins, 50 LBCs, 10 merkins, 20 copper head squats, 10 merkins, 10 don quixotes, 10 merkins, arm circles, 10 merkins

    Monkeying Around

    Start together in one corner of the basketball court. Partner up – one partner heads in one direction, the other partner goes in the other direction. Lunge to the each corner, 20 Monkey Humpers at each corner. 10 booyah merkins when you meet up with your partner.

    Mosey to the bus loop

    Merkin Mayhem

    Stay with the same partner. One partner runs the bus loop while the other works on accumulating exercises.

    50 merkins, 100 WWII sit-ups, 50 merkins, 200 squats, 50 merkins, 300 invisible jump ropes, 50 merkins

    Mosey to the flag

    All IC – 20 flutter kicks, 20 LBCs, 20 american hammers, 20 freddy mercuries, hold 6 inches for 10 seconds

    1 merkin OYO

    Numberama, Namerama, Announcements, Spit took us out.

    NMS

    YHC arrived by 5:20 am to see Spit already in the parking lot. Others joined quickly, including Spike who had been out for a few weeks with a hamstring injury. Circle K rolled in at 5:29 am and the PAX took off as soon as he jumped out of his car. Well played, Circle K!

    Grunts and groans were heard throughout the COP. YHC enjoys putting the PAX through 50 merkins IC total during the COP as a way to slam down 100 merkins total before barely getting started. The PAX stepped up to the challenge and fought through the “warm up.”

    Monkey Humpers always surprise the PAX and this morning was no different. YHC remembered a workout at 45MOM that included a ton of Monkey Humpers and it messed up his legs for days. That was goal of this morning. Only time will tell if that occurred…

    The PAX attacked the exercises at the bus loop and took no prisoners! Spike did not seem to be inhibited by his injury at all as he flew around the bus loop at a Spike-like pace. Emoji held a brisk pace despite his admitted ambivalence about running. He always brings the positive energy to the game. Throughout it all, Helix showed impeccable form and demonstrated how to take ZERO shortcuts to the PAX.

    The morning ended with a recognition of Emoji’s 52nd birthday. The man is garnering more respect every second and he showed, once again, that he has the energy for 2.0 while inhabiting a body that is over half a century old. His appropriately named for all of the faces and enthusiasm that he brings to the PAX every time he is out there in the gloom.

    It was another throw-down morning at DaVille! Well done, PAX!!

    The Carpenter

  • Fear of Frosty Sprinklers

    5 of the West End (and F3 RVA’s) finest gathered in the gloom today to better themselves. Here’s what went down:

    THE THANG:
    Mosey to the grassy area in front of the school

    Warmup COP (all in cadence) – Invisible Jump Rope x25, IW x20ish, DQ slowly x 10, Merkins x10, Freddie Mercury x20

    Mosey to the bottom of the hill between football & baseball fields.

    Partner hills/Lieutenant Dans – One partner runs up the hill while other does LDs at the bottom. Switch and repeat 3x each, plank-o-rama, then do 3x each again, and plank-o-rama again.

    Mosey to the forbidden field before the rain makes it soggy again.

    The Beast – Merkins, Flutter Kicks, Burpees, Box Cutters, Squats x3 stops/Squat jumps x3 stops, Pickle Pounders

    Mosey back to shovel flag for quick COP/Mary (all IC) – LBCs x20, Attila/Offshore Prom date x20, American Hammers x20

    MOLESKIN:
    As always, it was my pleasure to lead this excellent group of men. I’ve enjoyed getting to know each of you better in the year(ish?) that we’ve been working out together on Tuesdays at Heartbreak Ridge. It’s also a great AO, lots to do.

    Knowing we hadn’t had rain in awhile, YHC was dead set on spending some time on that nice football field that we so rarely use. It was just as nice as imagined. So nice, in fact, that the Q thought it must have sprinklers… the piston noise coming from the bus in the lot nearby sounded an awful lot like a sprinkler sputtering as it started and came very close to a Q audible to have the Pax exit a frosty wet field. Of course this fits with the several-years-old (correct) narrative that this particular RVA Pax member avoids cold/wet weather combinations for the most part.

    Looking forward to a Seymour Q next week. Have a superb day and week gentlemen.

    Loose Goose out.

  • Bearimeter Beast

    Four (4) redwoods posted on a blustery, cold morning at GridIron. YHC took the Q. Here is what went down, more or less:

    Warmup with ssh, don quiotes, imperial walkers, hillbillies, merkins, and 2 or 3 other things that I forgot.

    Mosey to 1/4 mi. track. Take Brisk lap around track.

    Line up on track at 50 yerd line. Pair up, with White Deer and YHC as one pair and Attila and Byproduct the other. Bear crawl around track counter clockwise while partner lunges. Flip flow when bear crawler gets fatigued. Stop 1/4 of the way (alongside goal post).

    10 Burpees

    Bear Crawl / Lunge to opposite 50 yard line. Backward run up hill and do 5 monkey humpers at top. Rinse and repeat 5x.

    Bear Crawl / Lunge to other goal post.

    10 Burpees.

    Bear Crawl / Lunge to start. Take Brisk lap around track.

    Mosey onto gridiron field and line up at the end of the endzone for a classic Beast from end of one endzone to the other. Exercises were merkins, squats, LBCs, burpees, flutter kicks, mt climbers.

    Mosey back to VSF. American hammers.

    COT with YHC taking us out.
    Coffeeteria.

    Moleskin:

    In light of the prior week’s jabber-jawing by one certain member of the PAX (hint — “YOU IN THE RED PANTS”), YHC informed the pax early that each incident of clipboarding would result in 10 burpees and that it was OK with me if we did burpees all morning. That seemed to do the trick …

    We were missing many regulars due to travel, health, etc. Hopefully we will return to normal next week. As the weather improves over the coming month, I encourage men to start laying down headlocks. Our far west in AOs are blessed with an abundance of fellowship and fun, but we could function and serve better with more numbers.

    Great job men. It was an honor to lead! Jville

  • Where is Oyster and Mr. Roper?

    YHC was thinking about this workout on Monday with the intentions of getting Oyster and Mr. Roper involved with the Q. YHC arrived this morning with a twinkle of light coming from the soccer fields, quickly realizing that Swirly, Gumbo, and Rosie were earning extra credit with a run. With a few minutes before 0530 and no Oyster or Mr. Roper, there were still a few PAX members who could assist with the Q. 0530..time to Mosey.

    COP- Don Quixote, Invisible Jump Rope(fail), Copperhead Squats, Imperial Walkers, Flutter kicks, Freddie Mercuries, and Booya Merkins….all with varying reps.

    Mosey to soccer field for Modified 11’s….Merkins on one side, V-ups on the other side. Start with 1 merkin and run to other side of the field for 10 v-ups. Run back across the soccer field, 2 merkins than back across soccer field for 9 v-ups. Repeato until 10 merkins and 1 v-ups completed. Q handed over to Honeymoon.

    Off PAX went from soccer field all the way to entrance of Huguenot Park (never been this close to Robious) and back to edge of soccer field and turn around again, running to basketball court. Honeymoon believes PAX needed miles for CSAUP.  At basketball court, sprints were called out but Honeymoon meant suicides. After one suicide, Q handed over to Hardywood.

    Progressive 4 Corners was called by Hardywood. Corner 1, x5 burpees and run to corner 2. Corner 2, x10 hand release merkins but Corner 1 first than Corner 2. Mosey to Corner 3 for x20 Mark Spitz (on your six, head up, arms up, and flutter kicks, 2 count) but start with Corner 1 exercises than Corner 2 exercises than Corner 3 exercises. Mosey Corner 4, x 30 SSH but with a twist (x 15 on L leg, x 15 on R leg) but first Corner 1->Corner 2->Corner 3->finish with Corner 4. Plank while waiting for PAX to finish. Mosey to white line for Crawl Bears down the court and plank. Q hand over to Rosie. Rosie had approx. 5 mins to entertain the PAX.

    YHC heard Rosie’s exercises referred to Honeymoon Suite……ie circle up for following exercises. Rosalita’s, Dora’s, Heals to Heaven, Alabama Prom Date’s, Peter Parker’s,  and several more that YHC cannot remember at this point in the morning.

    Times up…Number-ama, Name-r-ama, and Announcements. Congratulations to TYA for ONE HELL OF A JOB. RESPECT!!!  Few people can say they have run 100 mile race!!

    YHC took us out! As Gumbo said, “Get it all out.” YHC said, “I thought it was.”

    NMS–Winklevoss, way to push this morning! Keep working at it and the workouts will feel better!!! Honeymoon, were you confused that No Toll might be Spider Run but definitely more straight!!! PAX members, please check out Peedmont.com…..definitely worth the read. Hardywood…Progressive 4 Corner-good call! Rosie…..outstanding work!

    Way to work this morning!!! The support from you guys over the past 2 weeks is awesome. I am blessed to call you my friends! These workouts are the perfect way to start the morning. Only those who post understand!!

    Loud and Proud,

    Flatline

  • Illuminated Minions

    YHC wanted to run the bridge this morning hoping to catch a sunrise over the bridge before the time change next weekend reverts us back to morning darkness.

    The Routes – Over the river and downstream to appropriate turn arounds at Shirley (Shirley you must be kidding!) for the 5s, and beyond the quarry for the 6s.  It seems this RVA Pax is geographically challenged as most of the route overview was spent conveying which way the river flows.  A couple of the Pax, not naming names, need a compass.

    Shakedown and I came across a group of about 30 or so runners with nearly identical running headlamps and reflective running jackets.  Who they were we may never know, but they were a sight indeed, and in fact the name of this backblast.  Upon our return trip over the bridge we could see them coming upstream next to the river with their reflection in the water.  Running with a photographer (Shakedown) with a good eye granted YHC awareness of the awe of what is visible, but not necessarily apparent.

    Announcements:

    • Congrats TYA on the 100 miler.  Quite an accomplishment indeed.  I hope your crew has a speedy recovery as well.
    • CSAUP is upon us.  We need Tuckahoe nano-region non-CSAUP-runners (Pucker, Ronnie, TwoCan, Plush, Keymaster, and so on) to man our party zone for a few hours late night on the 13th.  See Lockjaw if a couple of you can do that.
    • Good Luck for those doing Bel Monte (Upchuck, Honey Do, Flashdance, and Shakedown) this weekend.  Its going to be a great run.

    Time to Taper,

    Lockjaw

  • Good for your eyes

    Three posted for the last Punisher before the start of Daylight Saving Time next week.  Moseyed to the grass and started with Invisible Jump Ropes x 15, Imperial Walkers x 15, Russian Soldiers x 15, Don Quixotes x 15, and Arm Circles x 10 (big only and both ways) – with LBCs x 25 after each of the others.

    Jogged around the back of LHES for some running warmups on the blacktop.  Running from the south end of the black top to the approximate location of Canada on the U.S. Map, completed High Knees, Butt Kickers, Side Hops, and Back Pedals both ways.  Finished with a 50% sprint to Canada and back and then a 75% sprint off the other end of the blacktop.

    Moved to the soccer field for a double ladder involving Merkins and Squats.  Started with 21 Merkins on one side of one soccer goal and completed a Lunge Walk around to the other side of the goal for 21 Squats.  Jogged to the other end of the field for 20 of each.  We continued, including the full field jog, until about 16 reps of each remained, then audibled, in the interest of time, to stay at one end and complete the double ladder.

    With a couple of minutes to spare, moseyed back around the school for one more set of LBCs and a couple of minutes of Chum Yoga.  Finished with a COT and YHC took us out.

    Welcome back Nightcrawler.  Sonny has a nice streak going.  For those of you not ready to “spring forward” next Monday morning, come on out to the Punisher.  We guarantee daylight next Monday evening.

    Chum is fum.

  • Rapids, Rocks and Running….Oh My!!

    3 fleet footed warriors rose to greet the dawn of a new day.  As expected it was 70 and sunny.  We were on the move intent on seizing the day. According to legend it went a little something like this.

    Long mosey through the Forest Hill neighborhood and down the 42nd street stairs.  A little COP action.

    IC: SSH X 20, DQ X 10, Mark Spitz X 20, HRM X 10

    3 Rounds: 10 HRM, 20 Deep Squat, 30 2 ct Mark Spitz

    Native American Burpee Run to Reedy Creek

    Triple Check: Decline Merkins on a boulder, Strick WWII SU, run through parking lot up hill to Riverside and back.

    Mosey to The Real Hillcrest.  Lamp post 1 bear crawl, lamp post 2 lunge, lamp post 3 crawl bear.  Run the rest of the way up this never ending hill.

    Mosey back to flag and finish with 10 burpees OYO.

    Numberama, namerama, YHC remotely took us out.

    Moleskin:  Richmond’s finest took quite an interest in our tribe this morning. There were more passes than Brett Favre at cheerleading tryouts.  With this smaller crew and in an effort to keep it fresh, we got moving! YHC loves the James River and on the driver’s license field for blood type, YHC enters “river water”.  The crawl bear up The Real Hillcrest was no joke!  As has become standard practice, Sippy completed every last step!  YHC took a liberal intepretation as to exactly where the physical boundary of each light post was and generously gauged proximity. In the midst of the post workout mumble chatter and small group, YHC completely forgot to take us out.  YHC owns this and provides the deepest apologies.

    Major props to the great Vinny for posting 5 out of 10 days! Absolutely awesome.

    Congrats to TYA for his complete and total domination of his recent 100 mile quest.  We may have to do a special coffeteria for an in person back blast. Kind of like a poetry reading but not terrible.

    Keep on being super!

    Hardywood