Category: Richmond, VA

  • It was a belated birthday Q.

    13 HIM’s joined YHC for a No Toll beatdown. YHC celebrated his actual birthday with family on Sunday and today with the brother’s of F3. 530am sharp, off we went.

    Mozey to the Toll Booth – 25 dips, 24 decline merkins.

    Continued mozey warm up around the parking lot, than on to Warm-a-rama –

    Warm-a-rama: SSH’s, Helicopters, Dead Man Hangs (straight and wide leg), Merkins, Wide Grip Merkins – Recover

    Thang: Partner Up for Catch Me if You Can.

    • Round 1: 5 burpees, backwards run. YHC underestimated the speed of the runners with many finishing the parking lot loop before they could be caught. Well done! Plan modified…
    • Round 2: 7 Merkins, Backwards Crab Walk.
    • Round 3: 7 WWII’s, Forward Crab Walk
    • Round 4: 7 of something, side shuffle squats facing outward
    • Round 5: 7 – 2 count spider man merkins, side shuffle squats facing inwards

    Thang 2: The March to 49.

    Slow mozey around the parking lot with YHC calling out ‘1 Burpee’ every few seconds. The PAX made their way around the parking lot and then made the turn for the home. We stopped at the Toll for 11 dips and 11 incline merkins, wrapping it up with 7 more burpees on the way back to the flag.

    One minute left to go. Circle up for 1 minute of Heels to Heaven. Time Called.

    Announcements:

    • New AO starting November 3rd at Huguenot High School – kettle bell themed.
    • Chili cookoff on November 23rd. Check Slack for Deets.

    YHC took us out.

    It was a banger workout today and YHC hopes his friendship with Last Call is still intact. Supposedly, YHC is on some type of list. No doubt, the A-List.

    A great day at the No Toll. Thanks for celebrating with me.

    Special thanks to L-Woods for attempting to make coffee and Snuff for actually making coffee. Great to see McRib out hanging with the boys once again.

  • Windy Morning at Hoedown

    Warm Up: Stretching, Arm Circles.

    Because Handshake was not there and Salt Lick was feeling cold. Motivators/Man-Makers were requested and were done, without any groaning because only men were present.

    Thang 1: Mosey through Westham ~1/8 mile, then 20 Merkins, + ~1/8 mile, then 20 Peter Parker Merkins, + ~1/8 mile, then 20 Hand Release Merkins.


    Thang 2: 40’s (10 murder bunnies, 10 curls, 10 lunges, 10 burpees, run back to block and then rifle carry to line) + Mosey, then repeat x4 so 40 reps of each exercise.


    Thang 3: 20 bent over rows, mosey, 40 bent over rows, mosey, 60 bent over rows, mosey


    Mary back at base: 20 Mountain Climbers, 20 LBCs, 20 Leg Lifts (side 1), 20 Leg lifts (side 2), 20 Flutters, 20 WWIIs

    Recover, Recover.


    Rather than prayer requests, we did as they do at the Princeton AOs: Share round, highs or lows (optional of course). Had some good moments of 2nd F. Good guys.

  • Hasn’t RVA Suffered Enough?

    The bell rang, five pax materialized from the Gloom with their Implements of Whoa(TM), and the latest meeting of the St. Christopher’s Country Club was gaveled to order. Here’s what was accomplished:

    Tabata Set 1: SSH / IW

    Hot Lap 1

    Tabata Set 2: Weighted Squats

    Hot Lap 2

    Tabata Set 3: S/S Lawnmowers

    Hot Lap 3

    Tabata Set 4: Bicep Curls / Overhead Tricep Press

    Hot Lap 4

    Tabata Set 5: Banded Monster Walks / Other Weighted Work

    Hot Lap 5

    Tabata Set 6: 4 Minutes of Mary

    Hot Laps 6, 7

    Spreadsheets from the Gloom:

    _ OK, I’ve noticed something about RVA in my year here that I need to get off my chest. And no, it’s not my shirt …

    There’s a real cult of male topless running in this town.

    It’s not like this was unheard of in CLT. My good friend Six Mike had a rule that if it was 70 degrees at the start of a run, a shirt was optional. But in these parts, shirtless seems to be less a way to beat the heat than just a way of life for many running dudes.

    What I was not prepared for was to show up at the 49-degree St. Christopher’s track (with all of us in long sleeves) and witness a pasty white torso circling the track as we did our Tabata sets.

    SYITG, indeed!

    It put me in mind of the sign on the side of the Sunflower Public House in Belfast that gave me a laugh during my recent visit:

    _ With Blank Space in attendance, there was a lot of talk about the new Taylor Swift album and “Wood,” the song about Travis Kelce’s Swinging Richard. Reminder that Blank Space will mark his retirement from performing with his former band, Taylor’s Version VA, by sitting in for one song of their Dec. 13th (TSWift’s birthday, you know) show at the Broadberry. I’m OOT, but Faceplant (who listened to the entire New Heights podcast on which Taylor announced the new album) has promised to represent F3 at the show.

    _ We also learned that the only thing standing between Faceplant and a career in the Marines was his inability to do the required pullups on the PFT, but apparently if you’re a middle-aged dude you don’t need to worry about pullups — just be able to hang from a pullup bar for two minutes … (?) That and do lots of squats, according to some fitness guru who has 100 followers (one of them Faceplant) on his YouTube channel. And maybe run your laps at the track with no shirt.

    _ The Bridge is Saturday. You should go — four hours out of your life to nail all three Fs. I’ll be there. Ping Upchuck for details.

    OBT

  • The Doors

    Disclaimer

    Warmup

    On a brisk fall morning we gathered to count doors around the school. At each door we did one of the following.

    • HR Merkins
    • Flutters
    • V-Ups

    After we counted the doors we went to the medical center up the hill to check on our health. Partner up for a Dora with:

    • 100 Merkins
    • 150 WWII
    • 200 Jump Squats

    We came out with a clean bill of health and finished with an ab workout (aka Mary). Note to self 25 crunch frogs is a lot.

    Happy Diwali.

  • birthday blowout

    Lab Rat and Trout shared a birthday and the Q on this moist morning.

    warmed up, parking lot trackers, ran over to the traffic circle, ran the circle while the others did include merkins, dips, and steps ups, then 4 corners of abs, ran back to the main parking lot, bear crawl, calf raises then did wrapped up.

    Not a lot of people coming out. This confirmed lab rat and trout have no friends

  • Running Late

    Baby had YHC up for a few hours last night, It’s now 5:19 AM and my snooze is going off. I was running a solid 7 minutes late for the Iron Haul this gloom. Ran out the door, flip flops on with socks and shoes in hand. No chance for my morning deuce! These things had to wait until YHB rolled up into Pine Fork Park. Come to find out, Beaver would be solo this gloom. It was a good workout as YHC ran these little legs covering every piece of the park and neighborhood by doing a double shift of Iron Haul to complete a 15K, it wasn’t comfortable but it was manageable, and would have been greater with some company.

    Have a great week men! SYITG

  • Pre-game and the real deal

    12 miles was on the menu for Gumbo today. A classic -2-mile loop (including going up Twin Team at like mile 8) was posted and Rosie immediately claimed to be out of town. Hmmm?

    Draper and Cavity Search wanted 8. No worries, Big Rig to the rescue – he was up for 4 pre-game miles before work, so we launched at 0515. Thanks Big Rig.

    Re-launch (after a Gumbo pit stop) with Rosetta and Cavity Search (Draper’s tank was at zero today) and 8 fast miles ensued as Rosetta brought some good stories and the pace. 12 miles. Mission accomplished. Thanks for the company men!

    Oh, and there were walkers and coffee after. A great Sunday.

    No More Gumbo For You!

  • Frisbee A No-No!

    3 of the coolest cats this side of the James geared up for a Q Potato as Ultimate Frisbee fell through.

    Choo starts the Q

    Stretcherama!

    COP 1 – Mailboxes – mosey the neighborhood and perform 3 Merkins & 3 SSHs at every mailbox.

    Beaver Q

    COP 2 – Chutes and Ladders w/ Road Cones – Set 1 – 7 Willy Mays Hays at every cone. Set 2 – 3 Booyah Merkins while Yukon solo Merkins and watches.

    COP 3 – 7’s – Donkey Kicks on the snack shack – MoT Bear Crawl to center diamond back stop for Hoedowns. Stop early for some feet on the wall ab sets.

    Mosey BTTF and do a couple of ab exercises.

    We are a leadership group disguised as a workout group. To plant, grow and serve small workout groups for the invigoration of male community leadership.

  • Lord of the Trails

    Rucks and headlamps on, and we hit the streets of Rockwood at 6 am sharp. House and I had some great conversation about bad movies and Hopewell High School football.

    Towards the end of the ruck, a runner approached us and said there was someone looking for the F3 workout. We spotted “Mark” and were able to guide him back to our usual starting point.

    Overall, a solid workout before Purple Pain made his debut.

    SYITG

  • and then there were four … five

    Great morning for a workout — Hot potato was called and we went forth

    COP — normal stuff, nothing too crazy

    extended four corners — Opus
    10 merkins
    20 WW2
    30 SSH
    40 squats

    rotate around so that every exercise is done 10, 20, 30 and 40 times.

    Pass to Helix
    bear crawl to your partner, give them a high 5
    crawl bear back to the start
    do it again with the other hand

    crab walk to your partner
    give them a foot 5
    walk crab back
    do it again with other foot

    Partner 11’s
    one partner does 10 assisted merkins and 1 PLT
    next partner does 9 and 2
    etc. and etc.

    Pass to Trail Mix
    Dip/LBC combo
    50 of each

    IP run back, tag Spit who was running

    Stretching…

    Coffee…

    Great morning!!