Category: Richmond, VA

  • Hot-Kettlebell Q

    5 men posted to SOT to start their hump day with a beatdown.  No Q signed up, so YHC broke out the KBs and a jump rope and off we moseyed…here is what followed:

    Mosey to track and complete our daily mile…check.

    Circle up at the bottom of the hill for a brief COP, including:

    • DQs
    • Helicopters
    • SSHs
    • LBCs
    • Tempo Merkins

    THANG:

    KB Suck Rotation (Gumbo)  4 pain stations and 1 rabbit (timer) – AMRAP exercises until rabbit  runs to the top of the hill and back down, then rotate.  In round 2 – run backwards up and forwards down.

    Round 1 exercise stations were:

    • Jump Rope
    • KB Swing (1 arm or 2 – your choice or mix and match) with 25lb KB
    • Goblet squats with 35lb KB
    • Flutter kicks

    Round 2 exercises were:

    • Jump Rope
    • WWII sit up and press with 25lb KB
    • Shoulder Press with 35lb KB
    • Box Cutters

    Track 4 Corners, Prostitute Style (Sugar Sock)

    Starting in “corner” 1 with 10 merkins, run straight away to “corner” 2 and do 10 merkins and 20 WWII sit ups, run curve to “corner” 3 for 10 merkins, 20 WWIIs, 30 squats, run straight away to “corner” 4 for 10 merkins, 20 WWIIs, 30 squats and 40 LBCs, plank until everyone finishes.

    DK’s got the Q –

    Mosey around the track 1 lap to “loosen” DK’s back (or, as surmised by Rosie, for DK to determine what pain to inflict on the PAX)

    “BL” portion of BLIMPS up the hill to return the KBs  – alternate rounds of Bear Crawl (or for 2 lucky PAX members each round Death Crawls with a KB) and Lunges.  20 “strides” each round then switch.  Pass the KBs down the line.

    Mosey back to the flag from the top of the hill for COT, COR, NOR and YHC took us out.

    Announcements:

    • 10/20 CSAUP – see TYA for details
    • Marmaduke is collecting coats, jackets, etc. to deliver to homeless shelters for the winter months ahead.  Let’s fill up his truck.
    • October – mile a day challenge.  1 continuous mile (no stopping for exercises) outdoors each day.  Get it done.
    • Garmin month steps challenge…or, if you don’t have a Garmin, log your steps each day if you want to participate.
    • 8K Training at the Healing Place – see Swiper if you can help out – Saturdays after Dogpile (0730).
    • “Care packages” in local middle schools and  high schools are not what you think they are…see Slim Shady if you want to know.

    NMS:

    No Q = hot potato…err hot kettlebells today.  Great work guys.  We logged some miles as well – almost 3 on my Fitbit.  Maybe Rosie can share the Garmin equivalent.

    Some speculation during our 1 lap interlude as to whether the Q at NoToll next Tuesday is actually Conspiracy as the Q-sheet says or if that is someone (maybe Loose Goose?) disguising their guest Q at NoToll.  It could be FORM TUESDAY and major KOTTERS for Conspiracy or it could be a sneak attack Lucky Horseshoe…who knows?Only time will tell, but consider SOJ’s curiosity piqued – or at least Gumbo’s. Let’s get a big crowd at NoToll on Tuesday for whatever is in store.

    Have a great hump day men!

    No More Gumbo For You!

     

  • The Murph: After Dark

    11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown.

    The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one.

    10 sets: 10 pull-ups / 20 merkins / 30 squats

    Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six.

    Elliot took us out.

    Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help him out. Kids, adults, all sizes are welcome.

    Moleskin: Today we were without Sippy Cup (who reportedly stayed up late watching his beloved Cubs lose in 13 innings to the Rockies – sorry dude), which means we were without light. Which means the journey into the rusty cage was treacherous. Not being able to see your hands in front of your face made things interesting for a bit. Hardywood was up to the challenge though, and lead the way. It was as if he turned off his vision and followed the smell of rust, sweat and promise. The night vision set in as we arrived, and we got to work.

    YHC has only experienced The Murph twice prior to today, but really likes what is stands for. F3 prides itself on “push yourself, don’t hurt yourself,” and there may be no better example or opportunity to do exactly that, than The Murph. Whether you’re an FNG or a 4 year vet, this beatdown forces you to push your limits for a full 45 minutes, and it does so with a complete body workout. On top of that, it forces you to check yourself mentally. A lot of what we do during our workouts in physical, but the mental sharpening and focus is equally important. The Murph ensures mental strength is a focal point as well.

    It was the perfect morning for The Murph, and I was honored to have y’all along for the ride.

    Res Ipsa Loquitur – The Beatdown Speaks for Itself.

     

  • 10/2 = 5

    8 davillians showed up this morning and I gave them 5.  A lot of times.

    Short Mosey to COP —
    5x of each of the following sets, no pauses in between exercises — all IC
    1) 5 SSH into 5 merkins
    2) 5 WW2, 5 American Hammers
    3) 5 Booyah Merkins, 5 plank jacks

    Shorter mosey to the bus loop for a 5 corners exercise.

    At each corner start doing exercise.  Some time after the 6 arrived, YHC counted 5 more out loud and then we moved onto the next corner.
    run to 1st corner, for hand release merkins.
    2nd corner — Freddie Mercuries
    3rd corner — Donkey Kicks
    4th corner — Dips on Benches
    5th corner — Burpees

    We did this whole thing 5 times, reversing the order of corners each successive time.

    Bear crawl Dora’s
    Bear crawl to light while partner does 50 Am Ham, 100 Mountain Climbers and 150 SSH.

    Native American run back to flag

    merkin round the world
    1 merkin from each PAX member, then 2, etc up to 5.  Rest of PAX planked.

    ABC’s

    Numbers Names Announcements

    NMS —
    I abhor improper fractions.  Thus the title of this backblast.
    and now a haiku for you.  it even rhymes.

    5 is a number
    so minute and yet so grand
    fingers on a hand

    YHC keeps thinking about the giant numbers YHC sees in these backblasts.  1000 merkins, 500 SSH, etc.
    but what if we keep the number small.  how would a workout like that work?
    YHC thinks it worked pretty well this morning.  Great to have Phonics back at Daville.  That boy is like Forrest Gump.  He just keeps running.

    Over and out,
    Opus

  • Simple but effective

    14 eager SOJ men posted to NoToll this morning for a heaping helping of Gumbo.  It was served as follows:

    Mosey to the backlot for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • HRMs
    • LBCs
    • Freddie Mercuries at varying speeds

    THANG:

    Modified 4 Corners

    • Round 1: Do 10 merkins in corner 1 and run to corner 2 and do 20 WWII sit ups, then run back to corner 1 and plank for Six.  After everyone is back, 10 Alternating Shoulder Taps IC.
    • Round 2: 10 merkins in corner 1, 20 WWII in corner 2, run to corner 3 and do 30 single-count mountain climbers, run back to corner 1 and plank for six.  10 ASTs IC as a group.
    • Round 3: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 3, run to corner 4 and do  40 SSHs, run back (the long way) around to corner 1 and plank for the six, 10 ASTs IC as a group.
    • Round 4: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 4, 40 SSHs in corner 4 – spring AYG short length to corner 1 to complete the BOX and do 5 Burpees.

    Pavilion Dora

    Partner up and complete, as a group, 100 box-jumps/step-ups, 200 incline merkins and 300 single-count flutter kicks while alternating sprints across the field and back.

    ROF

    Circle up in the grass for 2 rounds of ROF.  Starting on your six and holding six inches, 10 box cutters and pass it around – plank after  you complete the box cutters, then half-way through the second round started and 10 merkins started chasing the box cutters.  Pop up to Al Gore when you finish your merkins.

    Times up – AYG back to the SF for COT, COR, NOR and YHC took us out

    Announcements:

    NMS:

    Great crew this morning for another great morning on the NoToll fields.  We logged some miles and got some pain in as well.  Rosie has a springboard on his back and can crank out WWII sit ups like nobody’s business.  He smoked the 4-corners.  Flange was right on his heels.

    Great to have Dr. Tryhard and Draper back out.  Hope you guys are settling in to being regulars like Doozy appears to be doing.  Great job.

    Have a great day men.  Remember – exercise some patience with someone today!

    No More Gumbo For You!

     

  • 5.0 is in our spot

    9 strong came out to enjoy the perfect fall weather with 65 degrees and clear skies greeting the PAX at Heartbreak Ridge.  It went like this:

    COP:  SSH, Don Qs, Merkins, Helicopters, Freddy Mercurys, Imperial Walkers (aka upright freddy mercurys??)

    Mosey to Pemberton loop – Dora 123 of 100 HR Merkins, 200 Jump Squats, 300 LBCs.  Back to front of middle school for some bench fun:  10, 15, 20 of:  Box Jumps and Derkins.  Then head down to Jerkin Gym: 3 Sets of 8 Jerkins.  Quick trip to Heartbreak Hill, up 1 time 10 WWIIs at top, back down then 10 Burpees at the top.  Back to Jerkin Gym for 2 more sets of 8 then back to flag for some Mary.  Loose Goose took us out.

    NMS – Great to have 9 out this morning.  Good mix of newer PAX and HBR veterans.  YHC arrived early to find Handshake having secured the AO but 2 of Henrico’s finest parked in our normal parking spots.  They stayed there until 5:28 then sped off, having entrusted the AO to the PAX.

    The 100 Hand Release Merkins caused some groans from the PAX during the Dora.  YHC continues to find a use for that Pemberton side of the AO but so far not much luck.  The Jerkin Gym was extra fun with fresh cut grass to stick to your shoes and any other body part that came in contact with the ground.  YHC finally got to meet LeTigre, he put in solid work as did all the PAX.  Good to see Loose Goose back out at HBR.  Apologies goes to Garbage Plate for us not getting in any Benchkicks, I know he was looking forward to those.

    Announcements:  CSAUP run on 10/20 and October challenge of Run a mile daily are up.

  • Sweet Sixteen and a Splinter Special

    With no official Q identified, YHC begrudgingly took the reigns and called “Mount Henrico” to the 16 runners and bikers (Spider Gears anyone?).  Those desiring directions were told to ask a friend.

    Announcements:

    • CSAUP on 10/20.  Run, bike, walk to TYA for additional details.
    • Double-dip opportunity on Saturday.  See Swiper to join the running team supporting those recovering from addiction.

    Saab abides

     

  • EF’s Playroom

    4 strong converged upon the pre-fartsack PM gloom at Punisher for a beautiful October beatdown.  EF planted the Flag.  Here’s how it went down.

    Short mosey to front field

    COP (IC)

    • Copperhead Squats
    • Arm Circles
    • SSHs
    • Imperial Walkers
    • Merkins
    • Mountain Climbers
    • LBCs

    Mosey to Parking Lot

    • Sprint 1/3, Mosey 2/3
    • Sprint 2/3, Mosey 1/3
    • Sprint 3/3

    Mosey to Picnic Tables

    • 11s – Dips and Box Jumps

    Mosey to Blacktop to Find EF’s Playroom Full of Toys

    Conveyor Belt

    • PAX 1 – Sledgehammer Tire Slams
    • PAX 2 – Burpees
    • PAX 3 – Jump Rope
    • PAX 4 – Dribble Down Court –> Make a Lay Up

    Repeato Twice More (Free Throw, Lay Up and Free Throw)

    Mosey to Bus Loop

    Ark Loader

    • Bear Crawl
    • Duck Walk
    • Crab Walk

    Reverso

    • Crawl Bear
    • Polar Bear
    • Bunny Hop

    Mosey to Front of School

    Partner 1 Exercise/ Partner 2 Run to Far Tree and Back

    • Wall Climbs
    • Flutter Kicks
    • People’s Chair
    • Box Cutters

    Mosey to VSF

    Mary

    • Partner Dying Cockroaches 3×20

    Numberama, Nameorama, COT

    MOLESKIN

    A long five morning absence from the gloom had YHC chomping at the bit for a beatdown and some F3 brotherhood.  Afternoon check of the Q sheet showed no official Chum Q, let’s give him the night off.  YHC couldn’t have asked for better Sunny and 70 F3 RVA weather.  Offshore once again reminded YHC that he’s faster.  Chum smoked the PAX in 11s, and Kru slings a sledgehammer like he’s been laying train tracks all his life.  Wilson’s partner dying cockroaches seemed to be a hit.  As always, YHC appreciates the chance to lead.

    ANNOUNCEMENTS

    CSAUP October 20th

     

  • PAXsmart

    Credit to all for staying home two Mondays ago when tornadoes were dropping into Richmond.  YHC posted at Linwood Holton long enough to establish that nobody else would be posting and headed home for cover.  Last Monday, we assembled a PAX of three and did the following:

    COP in the front schoolyard with some of the usual.  Mosey to the bus loop for a double ladder involving Merkins and Squats.  One Merkin followed by a mosey down the bus lane to a point and then one Squat.  Back to the starting point for two, and so on until 21 of each were completed.  Jog around the school to the outdoor classroom for Mary on the “dry” picnic tables – Pole Smokers and LBC variants mostly.  Finish at the nearby school wall with People’s Chair and Monkey Humpers, alternating.  COT and YHC took us out.

  • Some miles between the rumblings

    4 River Run regulars (now that Sugar Sock is a Monday regular!) posted to BWES to log some miles.  A simple 4-mile out and back route was called by YHC with the 5s and 6s adding mileage at the JRHS track as desired or as time would allow.

    Great morning for a run.  Unfortunately, YHC caught a case of the J-villes and had to veer off course and make a pit stop….Fortunately, the mid-way point of the course was .2 miles from YHC abode, so comfort was not far away.

    YHC has heard the saying that the aftershocks are worse when describing the damage from an earthquake…well, first-hand experience confirms that saying this morning.  Rough one all around, but we still managed to log some miles.

    Great work guys…YHC will keep a closer eye on his diet next weekend.  A 7th birthday weekend, wreaked havoc on me this morning.

    Announcements:

    • Bring jackets, coats, sweaters, etc. to Marmaduke on Saturdays
    • CSAUP 10/20
    • Healing Place training – see Swiper
    • October challenges — 1 mile per day and maybe a Garmin group steps challenge?

    No More Gumbo For You…until Tomorrow!

  • No Swirly But Plenty of Poison Sumac

    Five Monday morning warriors – one covered in poison sumac – posted for the customary Batteau hot potato beatdown that went a little something like this.

    COP: Imperial Walkers IC x 15 / Helicopters IC x 15 / Russian Soldiers IC x 15 / Merkins IC x 10

    Mosey to bottom of maintenance hill. All trees on the left perform 7 merkins. Lunges in between. Repeato back down the hill with 7 merkins and Russian Soldiers.

    Mosey to bottom of Love Hill. Partner up. Partner 1 runs to top of hill and back. Partner 2 crawl bears. Switch and repeat. Next round Lunges. Third round triple jumps. Complete to the top of Love Hill.

    Mosey back to bottom of maintenance hill. PAX grabs rocks. 20 overhead rock slams. Carry rocks to tennis court. Partner up. First round. Partner 1 runs suicides while Partner 2 planks with rock on his back. Second round Partner 2 elbow planks with rock. Third round Partner 2 planks with right hand on rock. Fourth round Partner 2 planks with left hand on rock. Ditch rocks. Plank up – wide. 10 merkins with left leg off the ground. 10 merkins with right leg off the ground.

    4 corners x 2: 5 merkins. 20 LBCs. 30 squats. 10 Merkins.

    Back to the Flag – ABBA took us out.

    CSAUP – 10/20. See TYA.

    MOLESKIN: Last Wed Flatline took us over to the water reservoir at WDog. A simple yet lethal triple check. After sliding down that hill three times YHC worked up a bad case of poison sumac, or whatever. Admittedly, YHC gets said poison whatever, whenever the word is uttered. Y’all don’t want to see where it is, just know it’s there, and it’s bad. Typing this BB from the docs waiting room, looking oh so forward to that steroid injection. Good times.

    Aside from that, we all wondered where Swirly was. Glad to know he was up and at em at Hoedown. Congrats on one year out there to Tuckahoe’s finest.

    Make it a great week men!