Category: Richmond, VA

  • Controlling the Narrative

    0530 Thursday: Mr. Holland finds himself victim of Lockjaw’s full-on Merkin 5K assault at 45MOM.
    2230 Thursday: Mr. Holland checks the Q signup Twin Team is empty.
    0530 Friday: Mr. Holland takes charge of the narrative, preventing any excessive merkin activity.

    Six men fought the fartsack and took a lap at Twin Team. After a stretching-heavy COP (SSH, helicopters, Russian soldiers, cotton pickers), the plan was in 5-minute intervals:

    • Run for five minutes
    • At the timer, complete 10 merkins, 20 mountain climbers, 30 American Hammers
    • Repeat until 0615

    PAX ran up Twin Team Hill, through Tarrington, and around James River HS, covering just shy of four miles in addition to seven stops along the way. Back to Bettie for numbers, names, ‘nouncements.

    MOLESKIN

    Twin Team is in need of fresh blood for the Q!

    YHC has had seven Q’s since mid-August, mostly in the form of signing up the night before. YHC loves a good Sisyphean beatdown, and can also use the run on the 5-minute cycle, but it’s great to get variety from a wider range of PAX members taking the Q.

    Until next time…YNWA

  • KB – “You are so beautiful”

    The three stooges came early to the circus ring and then came Kru

    COP Warm up of 25 SSH, 15 DQ’s, 20 merkins, 25LBC’s, 15 helicopters

    Round 1

    Rinse and repeat the following for 15 minutes no breaks

    Merkins (5) reps  right arm / left arm

    Rows ( 5) reps  right arm / left arm

    Dead Lifts  ( 5) reps right arm / left arm

    Clean ( 5) reps  right arm / left arm

    Squats  ( 5) reps right arm / left arm

    Press ( 5) reps  right arm / left arm

    Round 2

    Snatch Right (40 seconds on – 20 second rest)

    Snatch Left (40 seconds on – 20 second rest)

    Gobblet squats (40 seconds on – 20 second rest)

    High Pulls (40 seconds on – 20 second rest)

    Cross body Cleans Right (40 seconds on – 20 second rest)

    Cross body Cleans Left (40 seconds on – 20 second rest)

    Alternating swings  (40 seconds on – 20 second rest)

    Halo  Right (40 seconds on – 20 second rest)

    Halo Left (40 seconds on – 20 second rest)

    Kettlebell Swing to squat (40 seconds on – 20 second rest)

     

    Round 3 – Swing – Burpee Ladder

    1 Swing / 7 Burpees

    Ascending/Descending Ladder

    7 Swings / 1 Burpee

    2 laps around the circus  loop

    Merkin Side Shuffle Stripe – do a merkin side shuffle to the next stripe – rinse and repeat until out of stripes.

    COT with Atilla taking us out.  He reminded us that we are only on this  Earth for a short time. Keep love ones, family, friends and F3 brothers in your prayers.

    Remembering and praying for Grizzly and his family.

    Praying for Earthworms upcoming surgery and quick recovery.

    White Deer(57)  had to modify his KB routine due to the list of injuries on the circus mat.  Johnsonville, maybe that KB is just a little to heavy for you.  Kru, there is a good fix for those bad knees.  I was surprised that Atilla didn’t complain about to many  upper body exercises.

    Remember Nobody,  runs like  White Deer!

     

     

  • Guns out at a November RAMM

    It wasn’t “Sun’s out, Guns out!” but more like “It’s November and it’s 70 degrees at 5:30 in the morning.  Let’s bang out some merkins pre-run and then go shirtless for the run.”

    22 strong on foot or on wheels attacked the Punisher route this fine morning.  At least the runners ran the Punisher route, the Gears did something else…..

    Routes:

    4’s – Grove to a left on Malvern.  Cross Broad where name changes to Westwood and continue to top of Acca Yard rail yard bridge and then back-track back to the Shovel Flag.

    5’s – 4 mile route but continue on Westwood to CATALPA.  That’s right, CATALPA!  Turn around and back-track to flag.

    6’s – 5 mile route but continue on to Laburnum and hang a left and go to Holton Elementary and then back-track to flag.

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Merkin Challenge has begun!  “Bang ’em out!”

    Ghost Flag will be at Dogpile tomorrow.  Most FNG’s by Nano-region wins the flag.  See Hardywood to get a definition of who qualifies as an FNG.

    Splinter announced that he owed an apology to YHC.  Thanks, Splinter!  YHC’s Southampton County, VA accent makes it difficult to pronounce some of the street names of RVA, for example “Grove” and “Broad”

    TYA has the annual Thanksgiving Day 45MOM Q on 11/22/18!  Go Berkeley Plantation, beat Plymouth Rock!

    NMS:

    The temperature in the gloom can be very tricky.  One day it’s too cool, another day, it’s too warm, other days it’s just right and then other days, you just don’t care because you fartsack.  This morning was definitely too warm for November, but you got to fight it and continue on.  YHC decided to attack the 5 mile route this morning for a RAMM first and struggled (combination of tasting spicy dinner from last night and remnants of col beer still from Halloween night) but came in at 6:15 and 30 seconds.  Close one!  Vinny upped his game and ran a good, clean and fast 5 miles to come in ahead of the time limit.  The rest of the 5 milers were smoking it, led by Swirly, Gumbo and BT.  Le Tigre posted to his first F3 run and attacked the 4 mile route (great job and keep coming back out!)  Hoser (formerly Mountie) received his name change and posted for the second day in a row to start off his F3 career (also great job and keep coming back out!!)  No one got lost which may be a Kubota running Q first!  Prior to 5:30, several of the PAX “banged out” some Merkin Challenge merkins.  Great job guys!  After the run, Swirly and maybe others continued to bang them out.  YHC is expecting to see another “500” in Swirly’s challenge box for today.

    Something that YHC was thinking about this morning but forgot to mention during the COT was this:  Phonics’ daughter, Rachel (forgot her F3 name??) won the Region 5 cross country championship yesterday and her team (Atlee) won as a team, as well!  Phonics, this is awesome and we know you are proud.  We also know that your other children run cross county, too and that you are proud of all of them!  Great work as a Father and supporter of your children.  You need to get Rachel out to a RAMM run so she can smoke the 6 milers!  Here is the link to the article in the RTD on Rachel:

    https://www.richmond.com/sports/high-school/cross-country/atlee-s-mudd-deep-run-s-burcham-win-titles-at/article_e53aec15-ff42-5d30-99eb-7cef027db5cd.html

    It was an honor to lead this morning and say the word “CATALPA” several times!

    Have a great day all!

    Kubota

    keep posting!

  • Sound of silence

    5 fartsack rejector’s made it out for a MANNdate on a beautiful fall morning.  This is what we did.

    COP

    15 each of SSH, HRM, arm circles, LBC’s, helicopters, DQ and American hammers

    Mosey to bus loop, do 10 sit up presses, run the loop, do 15 sit up presses, 10 halos, run, 20 sit up presses, 15 halos, 10 demon crushers, run, 25 sit up presses, 20 halos, 15 demon crushers, 10 KB swings, run, 30 sit up presses, 25 halos, 20 demon crushers, 15 KB swings, 10 goblet squats, run, 30 halos, 25 demon crushers, 20 KB swings, 15 goblet squats, 10 slingshots, run.  Continue to go up by 5 with runs in between, losing one exercise after you do 30 reps of it.

    Mosey to flag, YHC took us out.

    NMS

    There was very little mumblechatter this morning, the PAX were very focused on trying to get through this thing YHC dreamed up, kind of like a lucky horseshoe, but kind of not.  Congrats to Opus on finishing first!

    Announcements: YHC, Mudface and Chewy have formed a team for the Rugged Maniac challenge on 5/4/19, if you would like to join get in touch with either of us.  The cost goes up soon, so don’t wait!

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

  • Rosie drops 250

    After SOT yesterday a couple SOJ regulars noted that they would not be attending the Rosie Q at Timberwolf, apparently word got out in New Market too with a no show from that contingent.  Fortunately Beaker showed up to keep YHC company.

    Mosey around the parking lot checking out a potential LIFO, no dice, unless the teacher wants to workout in khakis (Ask Vinny if yard khakis are acceptable workout attire).  Warmup IC and In Converstion with Helicopters, DQ, Arm Circles, SSH, LBC, Merkins, IW.

    Mosey to the bus loop for Blackjack – start with 20 LBC on one side of the lot, run across do 1 merkin – continue adding up to 21 to 1 LBC and 20 merkins.  Easy mosey to Light pole alley.

    Alternate choosing exercises and movements between poles.  Assortment of Squats, box cutters, Freddie Mercurys, merkins, SSH, Alternating shoulder taps and others, closing out with American Hammers.

    Thanks for keeping YHC company and setting the pace Beaker.  After a night of hanging at a neighborhood fire pit and sampling the kids candy the “in conversation” pace was appreciated.  A total of 250 merkins were dropped on the 2 PAX to get started on November the right way.  This all went down the morning after YHC’s namesake, a not quite washed up Derrick Rose, dropped 50 in an NBA game.  After multiple knee surgeries and bouncing around the NBA, he’s still got it.

    Thanks for indulging me and letting me lead you through some merkin heavy work this morning Beaker.

    Have a great day.

  • Mary Mumford Truck Stop

    The Thang – Mosey to the field for COP

    • Arm circles
    • Don Quixote
    • Imperial Walkers
    • Crabcakes

    Line up midfield facing Cary for Blackjack.  Perform 20 Merkins/1 two count American Hammer and run across the field and perform 19 Merkins/2 two count American Hammer.  Run across the field and keep going until its a 1/20 split.

    Stroll over to the end of the field for everyone’s post Halloween favorite; the Beast!

    • Box Cutters
    • Monkey Humpers
    • Merkins
    • LBCs
    • Merkins
    • Copperhead Squats

    Partner up for 18 single count Boo-Yah Merkins.

    Circle up for some Mary

    • APDs
    • Rosalitas
    • Flutter Kicks

    Mosey back to the VSF where Labrat took us out.

    Announcements

    • Ghost Flag up for grabs this Saturday at Dogpile.  Bring the most FNGs and win it!
    • Hammers and Ales – 11/10
    • Bear Creek 10 miler – Sign up now for the trail race the first Sunday of December.  Good times.
    • Merkin challenge – Sign up now.

    Moleskin

    YHC rolled into the AO early to find the entrance blocked by an idling truck without its driver.  Street parking for all today.  Hopefully this is the exception and not a sign of new deliveries to the school.

    We got 300 Merkins in today for those doing the challenge.  A fine start to kick off the day.  Swirly did many more after the workout, which I imagine he will be knocking them out all day long in the office.

    Welcome Hoser!  We left the AO with the name “Mountie” by YHC exercised his rights as a Q and changed it to Hoser.  Hopefully Bodos will tell you aboot the name change.

    Time to Taper,

    Lockjaw

  • The Freaks Come Out at 0530

    17 Goblins rose from the grave for a howling Halloween beatdown.  EF planted the Flag.  Here’s how it went down.

    SLAUGTER Starter Burpees x 20

    Mosey to circle next to Carillon

    Circle of PAIN (IC)

    • Merkins
    • Wide Grip Merkins
    • Diamond Merkins
    • Chuck Norris Knerkins
    • Hand Release Merkins
    • Shoulder Tap Merkins
    • SSHs

    BERMUDA TRIANGLE BEAST – Lt. Dans, Crabcakes, Imperial Squat Walkers (Bernie uphill round 1 and 3)

    Cut the head off the Beast and mosey to the cage

    HANG MAN

    • Overhand Hang Chin Over Bar
    • Hanging Heals to HELL
    • Underhand Hang Chin Over Bar
    • Hanging Heals to HELL

    Mosey back to Flag

    DEATH by Burpee – 6,7, 8, 9, 10

    DYING Cockroaches IC

    Numberama, Nameorama, COT

    MOLESKIN

    YHC loves a good theme and also happens to love Halloween, perfect time for a Q.  If any of the PAX was actually in costume YHC overlooked and apologizes.  Lots of terrifying fun was planned from Zombie chases to a FrankenLindsay, but the Beast put up a hard 20-minute fight and there wasn’t enough time.  Alas, Halloween comes again next year.  Great to see Saabski back out at a bootcamp.  Hope everything is good.  YHC generally prefers action and comedy but a good scare this time of year is fun.  Throw out your favorite scare in the comments.  YHC’s favorites are Silence of the Lambs and Seven.  What you guys got?  If YHC knocks on your door this evening Snickers and Skittles are great, but IPAs and Stouts are even better.  Happy Halloween!

    ANNOUNCEMENTS

    Ghost Flag

    Bear Creek

    Hammers and Ales

    Merkin Challenge

  • Fab 5 at SOT

    5 ghosts of the gloom posted to SOT to get their Halloween started right.  With expectations of consuming an unhealthy amount of sugar, pizza and/or beer, here is what YHC had in store:

    Mosey down to the track and 4 laps for our mile of the day….YHC managed 30 out of 31 days.  Not bad but room for improvement in 2019.

    Circle up in the lower parking for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Spider Merkins – quite a treat!
    • LBCs

    THANG:

    11s with donkey kicks and jump squats and a run around the concession/restroom building in between rounds.

    Plank-o-rama and Alternating Shoulder Taps to catch our breath

    The Suck – 4 exercise stations and 1 rabbit runs up the hill and back to trigger the switches

    • Exercise stations were: Flutter Kicks, Carolina Dry Docks, Good Slow Squats, Freddie Mercuries
    • Round 1 – lunge to transition between stations
    • Round 2 – bear crawl

    Variety Show up the Hill – make our way up the hill as a PAX using method called by Q, including:

    • Polar Bears
    • Lunges
    • Broad-Jump Burpees
    • Backwards Lunges
    • Bunny Hops

    ROF – hold six inches and when it is your turn do 10 box cutters and pass it along.

    3MOM, including:

    • Hello Dollies
    • Rosalitas
    • American Hammers
    • 30 seconds of Superman

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

    Announcements:

    • Hampton Roads 2-year convergence this Saturday.  Jville was talking about going…anyone else?
    • Marmaduke still collecting coats and jackets
    • Shakedown is collecting canned food for the Food Bank
    • Hammer & Ales fundraiser to benefit the Tool Bank – November 10 – see Viral or LugNut for details
    • Ghost Flag is up for grabs this Saturday at Dogpile – Region who brings the most adult, male FNGs gets the flag…time to headlock men!
    • Merkin November Challenge…otherwise known as Flipper Patient Drive Challenge

    NMS:

    Absolutely no plan this morning other than getting in the last mile of the day.  With the dreaded 5’some, partner exercises and triple checks were out, so YHC’s old trust SUCK was in order.  Just needed a nice quad busting 11s to get warmed up.

    Great effort and fellowship this morning.  Great to have Gatekeeper out again.  Keep posting brother!

    Thanks for letting me lead this morning guys!  Always a pleasure.

    No More Gumbo For You!

  • Pre-Blast: Please Come to Hammers & Ales 11/10/18 6PM!

    Pre-Blast: Please Come to Hammers & Ales 11/10/18 6PM!

    Brothers! Lug Nut and I need your (yes YOUR) help.

    In one month, the Richmond Community Toolbank is hosting our annual fundraiser, Hammers & Ales. We need you, your Ms AND your friends to make this the success it deserves to be. Over the next month YHC will be spreading the Hammers & Ales good news to the popped collars of Tuckahoe, to the gluten free hipsters of Richmond Proper, to the Wildlings of DaVille, and to the reddened necks of my native SOJ.

    Our goal is to get more than 250 people to attend this year, so we need you! The more people we get to Hammers & Ales, the more volunteers we can equip to get their projects done with the right tools for less money.

    What: Hammers & Ales — Fundraiser for Richmond Community Toolbank
    Where: 1407 Cummings Dr, Richmond, VA 23220, USA
    When: Sat, Nov 10 at 6:00 PM–9:00 PM

    Why: 2nd & 3rd Fs! Not to mention Vässen beer, merlot for the Ms, great food, local band The Green List, a silent auction and fun and games for HIMS, Ms and 2.0s.

    How: Either email me at bbassett@gmail.com to let me know how many tickets you want (you can pay me later) or grab a ticket HERE.

    About Richmond Community Toolbank: 

    The Richmond Community ToolBank is a nonprofit tool lending program that provides fellow not-for-profit organizations with year-round access to an inventory of tools for use in volunteer projects and for facility and grounds maintenance. We provide tools to enhance the charitable sector’s capacity to serve, facilitating hands-on volunteerism in the greater Richmond area.

    The Richmond ToolBank maintains an 10,000 sq ft warehouse in Scott’s Addition and an inventory comprised of more than 200 different types of tools and equipment in volumes large enough to equip thousands of volunteers at a time. Access to ToolBank tools eliminates the need for agencies to incur the expense of purchasing, repairing, and storing tools, reducing the costs associated with service projects and allowing these agencies to focus more of their resources on their mission.

    Plant your corn early,
    Lug Nut & Viral

  • Lazy Monday

    YHC and Mudface, and no one else, hauled ourselves to Tomato Run for one last lazy Monday.  We rucked/walked about 3 miles.

    NMS – YHC and Mudface signed up for the Rugged Maniac 5K obstacle course on 5/4/19, and need to start running rather than rucking to prepare, so today was the last non-running TR for us.  Halcyon days indeed.  Any F3 brothers who want to join us for the Rugged Maniac, please contact myself or Mudface.

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