Category: Richmond, VA

  • No School So Cruel

    The Hanover County schools couldn’t declare a 2 hour delay or cancel this morning’s beatdown at The Creek. 8 warriors stormed into the parking lot and got to work with a fun fest that went something like this…

    50 LBCs IC

    Mosey around the parking lot with a call for 4x4s along the way.

    COP all IC – 50 SSHs, 50 LBCs, 20 copperhead squats, 20 imperial walkers, 15 don quixotes, arm circles, 50 LBCs

    Mosey to the circle in front of the church building…

    Partner up… one partner goes half around the circle with an exercise (bear crawl the first time, crab walk the second time, continue to rotate) and runs the rest while the other gets to work accumulating to 50 burpees, 100 merkins, 150 squats, 200 SSHs, 250 LBCs.

    Mosey to the pavillon.

    Increasing Skull Crushers IC

    10 skull crushers facing one direction, 10 skull crushers facing the opposite direction, 50 LBCs IC

    20 skull crushers facing one direction, 20 skull crushers facing the opposite direction, 50 LBCs IC

    Mosey to the flag – 15 flutter kicks IC, 15 american hammers IC, 2 LBCs IC

    Numberama, Namerama, Announcements. YHC took us out.

    Announcements:

    CSAUP on April 13th/14th, Breaking Bread on Sunday, 1/28

    NMS

    YHC wasn’t sure what to expect this morning as he arrived in the parking lot. Would there be ice and snow in the parking lot and fields or nothing…? There was a mix.

    The mumble chatter fired up as the PAX gathered by 5:29 am. It actually fired up the night before when Mudface asked YHC at a basketball practice if we would be doing 500 LBCs… He repeated that question upon arrival this morning. YHC did not want to disappoint.

    YHC called out the fact that most of us have experienced some form of annoyance, if not anger, over the recent school closings and delays. YHC directed the PAX to direct their anger into the workout!

    The PAX launched into LBCs with complaints about still being cold. Spit appeared proud as 4x4s were called out as the PAX circled the parking lot.

    The COP included multiple yawns by Emoji. He appeared to be bored by the workout but we later found out that he fell asleep at 2:30 am and still MANNED UP to post with us. He may have been tired but yawning is not allowed. The rest of the PAX followed Emoji’s example but they yawned out of their butt through dropping massive GAS BOMBS. This is becoming a marker of The Creek. We may need to rename this AO to “The GAS.”

    YHC was inspired by part of a recent Hardwood Q and the list of exercises for the set near the circle. YHC added 250 LBCs to help fulfill Mudface’s wish. The PAX lit up those exercises and fought through the bear crawls and crab walks halfway around the circle. Everyone rallied to finish together.

    YHC loved hearing the complaints and moans in the pavilion as he rolled out the Houston favorite (skull crushers). There is something powerful about hearing the cadence and numbers being shouted out under the pavilion. The PAX rallied to knock those and the LBCs out!

    The morning was a blast all around. It is truly an honor to lead these men into battle together.

    The Carpenter

     

  • F3RVA Century Classic

    F3RVA Century Classic

    Disclaimer:  Welcome to the F3RVA Century Classic.  This is a peer led workout.  None of us are certified instructors.  The details below will allow the opportunity for you to push yourself but please do not hurt yourself.  Much of this CSAUP will be executed overnight and on roads with varying traffic.  It is up to you to take the proper precautions for reflective gear and visibility accessories.  They are highly recommended and potentially required for participating in this CSAUP.

    Having said that… announcing… the F3RVA Century Classic.  Many of you have heard the rumors about this spring’s CSAUP.  Well, here are the details:

    When:  April 13 – 14, 2018.  Yes, Friday the 13th.
    Where:  Every AO
    Start:  7:00PM
    End:  ~10:00AM
    Distance:  ~100 miles

    The route is pictured above, starting from Dogpile, meandering through Daville, Richmond Proper, Tuckahoe, Short Pump and SOJ before heading back to a finish at Dogpile.  Details will continue to be flushed out over the coming months but preliminary routes are planned.

    Teams will be any combination up to 9 people and it will be a relay race.  The initial suggestion is to organize by nano-region.  However, some nanos may have more and some may have less than the desired number of people.  You are all smart PAX members and will figure out how to make it work.  Also, there are no stipulations that runners have to remain in sequence.  In other words, if there is a new runner on your team that wants to take the shortest two legs, go for it.  We want this to be as inclusive of an event as possible.  FNGs and Kotters welcome.

    There will be consideration for bikers as well.  The non-corporate event planning executive committee has a few ideas for how this may work.  If you are a biker and want to participate please reach out and offer suggestions.

    This is also the weekend of the Monument 10k.  We have taken that into account when planning the routes, hitting the northern AOs first and clearing out well before those festivities begin.  What that means is there is an opportunity to double dip by running some early legs in the relay and stroll up to the 10k and finish it off.  Double dip credit to anyone pursuing that challenge.

    Since this CSAUP will hit every official AO in the region, each region will have the opportunity to choose 1 AO in their region as a “fun stop” (official name TBD).  The choice and details are at the discretion of the region.  This could be a team challenge that has to be accomplished at the stop, a riddle that has to be solved, a ridiculous selfie that must be posted to the twitterverse… any and all ideas are welcome here and should remain a secret until race day.  Start the creative juices.

    Rosters will be managed by individual team captains.  Individuals that wish to participate but are not aware of the teams can reference the following spreadsheet:

    Rosters:  https://docs.google.com/spreadsheets/d/1WFI-ggmeWUZKJDwLyO6zmb6mkW2MT0aPDAXNrKFEqYM/edit?usp=sharing

    Alas, YHC would be remiss to announce this CSAUP without posting the details of each leg.  Route, distance, and elevation are included.

    Stay tuned for more details but in the meantime enjoy!

    Overall Route:  https://drive.google.com/open?id=17Ktr5nhIW7nbgWwCi4KXOR_Aq1xGThKw&usp=sharing

    Leg Start End Start Distance End Distance Leg Distance Route Est Start Est End
    1 Dogpile Punisher 0.00 3.43 3.43 https://goo.gl/KXG9Nj 7:00 PM 7:30 PM
    2 Punisher Manndate 3.43 10.88 7.45 https://goo.gl/5JZPkF 7:30 PM 8:37 PM
    3 Manndate The Creek 10.88 15.87 4.99 https://goo.gl/osBXPe 8:37 PM 9:22 PM
    4 The Creek Daville 15.87 21.26 5.39 https://goo.gl/hZtvFf 9:22 PM 10:11 PM
    5 Daville Punisher 21.26 28.76 7.50 https://goo.gl/F3dK7G 10:11 PM 11:18 PM
    6 Punisher 45MoM 28.76 31.71 2.95 https://goo.gl/gEqmXK 11:18 PM 11:45 PM
    7 45MoM RollerCoaster 31.71 34.44 2.73 https://goo.gl/Z7GRZW 11:45 PM 12:09 AM
    8 RollerCoaster Hoedown 34.44 38.05 3.61 https://goo.gl/zyCtsA 12:09 AM 12:42 AM
    9 Hoedown Circus Maximus 38.05 43.31 5.26 https://goo.gl/d9SLp3 12:42 AM 1:29 AM
    10 Circus Maximus Gridiron 43.31 47.01 3.70 https://goo.gl/WmPdPy 1:29 AM 2:03 AM
    11 Gridiron Heartbreak 47.01 52.96 5.95 https://goo.gl/Ww7Ls2 2:03 AM 2:56 AM
    12 Heartbreak Spider Run 52.96 57.14 4.18 https://goo.gl/wQvS5V 2:56 AM 3:34 AM
    13 Spider Run TwinTeam 57.14 66.92 9.78 https://goo.gl/jTNohH 3:34 AM 5:02 AM
    14 TwinTeam SOT 66.92 76.26 9.34 https://goo.gl/BnLxgT 5:02 AM 6:24 AM
    15 SOT Timberwolf 76.26 79.94 3.68 https://goo.gl/1RACNZ 6:24 AM 6:57 AM
    16 Timberwolf NoToll 79.94 88.00 8.06 https://goo.gl/j5jZjj 6:57 AM 8:10 AM
    17 NoToll Batteau 88.00 96.26 8.26 https://goo.gl/4dAxVd 8:10 AM 9:24 AM
    18 Batteau Dogpile 96.26 101.91 5.65 https://goo.gl/WP7ESd 9:24 AM 10:15 AM

  • Mr. Mister Live at Twin Team

    4 F3RVA regulars (including 2 Misters) opted for a SOJ bootcamp beatdown to mark the end of their work week.  Gumbo took the Q and it went something like this:

    Mosey two laps around the parking lot waiting for LIFOs – YHC had a feeling Mr. Roper would show up despite no sign of the mobile changing booth (i.e., the 4Runner) as of 0530, but not wanting to disappoint the Q, Mr. Roper rolled in as the on-time trio completed lap #1.

    Triangle/Square it up for COP, all IC, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Arm Circles
    • Tempo Merkins
    • Mountain Climbers
    • LBCs
    • Hello Dollies

    THE THANG

    Burp in a Box – Mosey over to the welcome circle in front of BWES and relive an exercise that LugNut introduces at BWES back in its early days. Using the 8 visitor parking spaces, start in space 1 with 1 Burpee, then run a lap around the circle.  2 Burpees in space 2, run a lap.  Repeato moving to the next parking space and increasing the Burpees by 1 up to 8.  Al Gore for the six.

    Wall Work and PLTS – Mosey to the covered entryway of BWES and find a spot on the wall for the following:

    • 1 minute wall sit
    • Partner up for 25 PLTs each
    • 15 Chicken Peckers IC
    • 25 PLTs each
    • 1 minute wall sit
    • 15  Chicken Peckers IC
    • 25 PLTs each

    AROD – mosey around the corner to the end of the bus loop for a backwards Dora.  Find a new partner and complete  300 squats, 200 2-count Freddie Mercuries and 100 merkins while taking turns running around the bus loop.

    2MOM at the end of the bus loop, including APDs, Flutter Kicks and Box Cutters

    Mosey back to the Flag with time for a ROF Rosie Style (start in Al Gore, drop for 10 merkins and hold plank all the way around the horn, then 10 more merkins and back up to Al Gore).

    1 minute of LBCs to finish up.

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

    Announcements – CSAUP is gaining steam and a pre-Blast should come out soon.  Form your teams and log your miles.  Get ready!

    NMS:

    Great to have Mr. Holland SOJ for a beatdown.  Thanks for the partnership during PLTs – way to bang those out.  Rosie hung with the PAX for a while during the burp in a Box, but you can’t keep that animal in a cage for too long and off he went to crush the PAX on the last 3 rounds.  No particular reason for running the DORA backwards other than my shoulders were still burning from the Chicken Peckers and YHC wanted to delay the 100 merkins for a little while.  BTW – shoulders are still burning.

    Great job this morning PAX.  Thanks for following my lead.  Always a pleasure to step out front and act like I have a plan.

    No more Gumbo for you!

  • Mutiny on the Bounty

    Sixteen Runners and Ruckers came to cover ground by foot today.  This is the first no bikes RAMM in a while.

    YHC announced speed work at the track and four Rogue Runners disembarked on their own adventure.  The rest went to the TJ track for an epic workout, partially due to the fact that everyone wanted to be there and whining was nonexistent.  I am sure the other group was assailed by a group of rabid raccoons in the darkness.

    We did laps in the snow, wind sprints on pavement, and the longest indigenous people run YHC can remember.  Good times.

    Fudd took us out.

    Announcements:

    • The F3RVA Century Classic is coming!  Form your teams and start to train.  This visionary run will connect all of our AOs, so start cleaning them up.  Corporate is watching.
    • OBT discussed a rucking leadership initiative which embodies the principles of F3.  Sounds like leadership training, a good workout, and fellowship which is the recipe for a great time.  If you want to get down with OBT, additional information will be forthcoming.
    • Not confirmed, but Swirly spent his time this morning constructing a gallows at Mary today.  Mutineers be warned!

    Time to Taper,

    Lockjaw

     

  • Lonewolf Part 2

    With icy/snowy roads and most of New Market traveling, YHC was wondering if anyone else would post this morning.  0530 and no other headlights confirmed this would be another solo beatdown, Gumbo was the original lonewolf a few months back.  Needless to say this sequel was much better than the original (not that it’s a competition) but this was single digits in the snow, how can that not be better.  The details don’t matter, there was lots of ice, even on the track, 3 miles plus lots of other fun stuff.

    This is twice that non-New Market residing Q’s have posted solo to the closest AO to the nano-region that started this AO.  I’m not corporate but I would think their nano-region title is a little shaky.

  • Half & Half

    On a clear Morning & snow covered AO, 12 men arrived at 45 Minutes of Mary for a Bleeder Q

    Mosey to COP on the Blacktop

    49X SSH
    24x LBC’s
    12x Don Quixote
    15X 2 – arm circles
    10x Merkins

    Mosey to the Track

    20x Merkins run half way around the Track, 49X LBC’s Continue half way back around track, rinse and repeat until Half time.

    Mosey to the Center of the Tennis Courts

    49X Dog Burpees

    Mosey around the other half of the AO, and Half way to YHC house & Back to the VSF.
    COT
    YHC took us out

    MOLESKIN

    Although the temperature was half of what it was yesterday, and half the surfaces of the AO were covered in ice, and half of the Windows at Mary Mumford still had lighted candles in them, It was a full beatdown. Thankfully the wind was kind enough not to blow.

    Just the other day, a member of the Woodfin team mentioned someone was half way through the challenges of a medical treatment, by mentioning half way, YHC had no idea whether the time frame was in days, weeks, or years.

    Being that today is YHC’s birthday, this prompted YHC to realize that YHC has been married for half of YHC’s life. Another humble observation that YHC has known TYA for Half of YHC Life as well. Half-way markers always around, it by choice to notice them or not. Sometimes picking up a carton of Half & Half when you get Lunch at Ellewoods with TYA and Swirly, can prime the idea to make a theme for a workout. (TYA thanks lunch & the “half & half”)

    The mumbly Chatter was heavy this morning, everyone discussing the in’s and out’s of School decision making about closing or be late or on time, Phonics great to have you at a Bleeder Q.

    Announcements

    Tomorrow for RAMM, OBT will be in town, Anyone interested in GORUCK, Bring a DAYPACK, RUCK, or Back Pack with some weight, he plans on Rucking during RAMM.

    Next Sunday, Lab Rat is looking for individuals to help with Breaking Bread.

    Bleeder out

  • I Didn’t Pick It

    There we were. Seven men of strength and determination gazed through the increasing snow at the waiting battleground. Weapons were prepared and the work began.

    COP all IC

    SSH x 10

    LBC x 10

    DQ x 10

    Merkins x 10

    Arm Circles 10 small 5 big and reverso

    9 Minute Complex From Hell x 2 sets

    Each exercise done for a minute

    One minute rest between sets

    • Single arm Swings
    • Cleans
    • Snatch
    • Clean and Press
    • Lunges
    • Bent Press
    • Goblet Squats
    • Two hand swings
    • Kettle Bell Burpees

    Don’t Drop the Soap

    Hold bell at arms length for as long as possible

    When dropped, run one lap

    • 20 LBCs with KB on chest
    • 20 Merkins
    • 20 Goblet Squats

    Hold bell at arms length again

    add 5 to each exercise every time the bell is dropped

    Mosey to the flag

    Numberama

    Namearama

    Pick 2 Took us out

    NMS

    YHC had two workouts for the PAX to choice from, after the groans and complaints we go to work. It was good to have Pick2 and Yard Sale out today. Pick 2 arrived without a KB, but with a yell of “Don”t count me as LIFO” Spit went home to get one for him. It was a good morning to move some iron around with some friends.

    Thanks for letting me lead

  • Trio of Hate Waits on the Snow at SOT

    3 SOJ regulars of the HATE vintage eschewed the forecast and posted at SOT this morning to warm up with a steaming pot of GUMBO, that tasted a little something like this:

    Mosey around the bus loop and back to the opposite parking lot for COP (all IC x 17):

    • SSHs
    • DQs
    • Imperial Walkers
    • LBCs
    • Flutter Kicks
    • Copperhead Squats

    THE THANG

    Quarter Pounder with Fries:

    Mosey to the football field (now slightly covered in snow) for–

    • Sprint to the 25 yard line, perform 25 merkins, backpedal back to the end-zone and perform 4x4s until the six arrives.
    • Sprint to the 50, 50 squats, backpedal back, 4x4s
    • Sprint to the 75, 75 single-count slippery mountain climbers, backpedal back, 4x4s
    • Sprint to the opposite end zone, 100 SSHs, backpedal back, 4x4s

    4 Corner Escalator:

    • Corner 1 = 10 CDDs, run to corner 2
    • Corner 2 = 10 CDDs, 20 Box Cutters, run to corner 3
    • Corner 3 = 10 CDDs, 20 BCs, 30 Monkey Humpers, run to corner 4
    • Corner 4 = 10 CDDs, 20 BCs, 30 MHs, and 40 2-count Freddie Mercuries, run to corner 1 and Al Gore for Six

    Jacob’s Ladder:

    Mosey over to hill near tennis courts for Jacob’s Ladder — run up the hill perform 1 Burpee, run back down and perform 1 jump squat…repeato up to 7 and back down to 1.  SMOKED!

    Triple Check:

    Mosey back to flag area for a traditional triple-check with Incline Merkins, Flutter Kicks and a run around the parking lot median

    Tour De Bus Loop:

    Instead of 5 MOM, we took a lap around the bus loop stopping randomly on Q’s command for exercises, including SSHs, HIllbillies, Bear Crawl and Crab Cakes

    Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out

    Announcements:  CSAUP – get your teams formed and get your miles in.

    NMS:

    Not a lot of mumblechatter this morning other than surprise that the snow arrived later than expected.  YHC woke up Swirly-early this morning expecting to wake to snow-covered roads and wanting to allow for extra time to get to the paradise that is SOT… Instead, it was a light freezing rain and flurries and I had extra time to plan the workout.

    Rosie and Marmaduke arrived at normal time, and the hate trio quickly got to work.  YHC really only had the Quarter Pounder, the 4 Corners and the Jacob’s Ladder planned, but this PAX crushed all 3 and we needed to fill the remaining time.  Great job guys.

    I hope everyone stays warm and safe today.  Have a great day.

    No more Gumbo for you!

  • Snow CONES Baby!

    14 Strong Posted this morning at WDog for some fun in the snow!

    COP: 

    Side straddle Hop x 15

    Don Q X 10

    Merkins X 10

    LBC’s X 15

    Mosey to the field…

    THANG:

    Partner up for Wheelbarrow rides: 

    Each team, wheelbarrow to 25, 50, 75 yard lines and endzone (stop at each point and both men perform 10 merkins).  Partners switch, next guy pushes on way back, stop at each point for 10 merkins per man.  Plank up.

    Suicide 11’s with the BIG CONES (thanks to Kubota for bringing them today!) – Bear Crawl back and forth to cones 1 through three (2 exercises were WWII’s and Merkins).   RUN back and forth between cones 4-10 completing the “11’s” Sequence.  Plank up….

    FLT’s = Partner up and each man complete 3 rounds of 25 eaches (75 total each man, ouch).  YHC will note:  Swirly was an absolute machine churning 75 reps out like it was nada!!

    MOLESKIN:

    YHC would like to thank Kubota again for lugging these huge cones in the back of his pick up to the AO this morning!

    What a great start to the day, nothing like Wheelbarrows in the snow, followed by some bear crawls “SNOWCONE Style”!  YHC had a blast Qing this AO for the first time, and it won’t be the last.  Thanks for all the encouragement, and have a great snow day guys!!

    MARY:  Slurpee, Saab, Hardywood, Bleeder (Believe it or not I’m walking on Air)

    Swirly took us out!!

    Announcements:

    CSAUP = April 13th and April 14th.  Kubota is looking for a team to join…

    -Flashdance = Contact him regarding Rucking on Friday

    Slurp out!

  • Beware the frozen track

    Four formidable fellows found their way to Heartbreak Ridge on a cloudy morning. We covered most of the AO:

    Msey to field between track and road. COP- Imperial Walkers, Don Qs, Flutterkicks, Merkins. Head to Honeysuckle Hill for Burpees and Hill Run.  Start at 5 Burpees, run up Honeysuckle hill then repeato all the way to 10 Burpees. Head to tennis courts.   Bear Crawl width of 2 courts, 10 Merkins at start, 20 halfway then 30 at end. 2nd round decrease merkins by 5 each stop.

    Head to track- bench fun. Alternate 20 Benchkicks, 20 Flutterkicks up bench. Repeato. Then carefully run on track over to Jerkin Gym. 3 sets of 8 each man. Run around track and finish with 3 Bernie Sanders and back to flag.

    NMS – pax were dressed for cold weather, with Atilla donning a ski mask out of the car. Humidity made it feel downright warm once we got moving, or maybe the Burpees helped with that.

    YHC had to move the COP location as Offshore was getting ahead of the Q. All 4 pax brought it this morning and YHC had to keep adding things.

    Once we got to the track it got fun as the pebble track was frozen and patches of ice had to be dodged. Mr Holland lamented the Merkin count on the tennis courts and Offshore wondered aloud whether we went a full hour in the gloom, always a good sign.

    Silent Assassin signing off.