Category: Richmond, VA

  • Gumbo is back on the Menu

    7 SOJ stalwarts and one lost mechanic posted in the gloom of TImberwolf this morning for some light calisthenics and a whole lot of conversation.  4 Men of Hate and 4 Men of Silence.  8 men, ready to start their day right.

    It was like a freaking Oprah book club there for a while, but along with the mumblechatter, we put in some work too.  It went a little something like this:

    Greetings and re-introductions by the “guest”-Q and then 0530, time to Mosey to the front parking lot for some COP, including:

    • SSHs x32 for the number of days since YHC’s last F3 posting
    • DQs
    • Cotton Pickers
    • Helicopters
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks

    Mosey down the hill to the school entrance to start the THANG

    Switchback Curb Crawls – starting at the bottom of the hill, work our way to the top (designated by the 3rd light pole) while employing the switchback method of mountain climbing — crawl diagonally across to 1st light pole, do one merkin; crawl diagonally across to random point between 1st and 2nd light pole, do 2 merkins; repeato back and forth adding 1 merkin each stop until you get to the 3rd light pole at top of the hill.  YHC recounted how thankful he was on the many hikes in Utah for the use of switchback to ease the elevation gain from bottom to top of the mountain…I was especially thankful after our last hike had exactly zero switchbacks and was essentially straight up the mountain…OUCH!

    Elevens at the light poles around the parking lot – starting at the first light pole with 10 2-ct mountain climbers and 1 box cutter.  Run to next light pole and do 9 and 2…and so on.  Book club (i.e., Roper and Lab Rat, were in full effect during 11s).

    Brief plank-o-rama after 11s, including some DEEP Holds in Wilson’s Wife by Sparky.  He even had to turn away from Wilson because he couldn’t look him in the eye!

    Mosey around the back of the school

    Bernie Sanders Hill –  1 burpee at the bottom, backwards run up to the fence and 10 jump squats at the top, run back down. Repeato x5.

    Mosey around to the tennis courts — Lab Rat was noticing several of the disc golf holes.  Hopefully he will come back soon and lead a disc golf workout at Timberwolf as only he can.

    Progressive 4 Corners – 

    • Corner 1: 10 merkins
    • Corner 2: 10 merkins, 20 LBCs
    • Corner 3: 10 merkins, 20 LBCs, 30 deep squats
    • Corner 4: 10 merkins, 20 LBCs, 30 deep squats, 40 SSHs
    • Run between 1 and 2 and 3 and 4
    • Lunge between 2 and 3 and 4 and 1.

    ROF x2

    • Round 1 – plank and 10 merkins
    • Round 2 – hold 6 inches and 10 2-ct flutter Kicks

    Burpee Shuffle – shuffling feet, each PAX called a number, either 1, 2 or 3 and you couldn’t repeat the immediately preceding number,  By my count, we did 15 burpees.

    4 MOM, including: Freddie Mercuries, Rocky Balboas, American Hammers

    Back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • Amateur Gears tomorrow at RAMM GEARS – sure to be a spectacle!  Grab your BMX or Schwin and be there.
    • HDHH at Kuba Kuba Dos (Tuckahoe) next Wednesday 5:30 – see Kubota for details.
    • CSAUP 10/20 – Rosie said to plan to run a LOT (or a little), just plan to be there!

    NMS:

    It’s great to be back…well, at least back to F3!  I missed you fellers.  It was also great to be back where there is actual oxygen and I don’t need to gasp for air just to complete a sentence.

    Seriously though, the thing I missed the most during my month in Utah was F3.  Nothing gets my day started like joining you men in the gloom for some fellowship and motivation.  It was great to be back and pick up right where I left off.  Its like riding a bike.  Any of you fellas out there reading this BB who haven’t posted in a while, come back and POST.  It might be an initial shock on re-entry, but it is great to be back with your brothers in the gloom.

    Great effort by the 8 PAX members today.  Strong work and strong fellowship.  I thoroughly enjoyed it guys.  Thanks for letting me lead this morning!

    See you in the gloom.

    No More Gumbo For You!

  • The 5 D’s

    6 regulars, 2 summer tourists and one FNG answered the call for the MANNdate Murph

    Run 2 laps from the parking lot around the bus loop and back, walk 2 laps around the parking lot while performing slingshots

    100 High pulls

    200 lawn mowers

    300 snatches

    repeat the walks and runs if finished

    Mosey to SF for Boat/Canoe

    Numberama

    Namearama

    Announcements

    Pre-blast for Labor Day Convergence coming out soon

    Ghost Flag should be making an appearance soon as well

    Spit took us out

    NMS

    YHC really liked the walking slingshots that Spit introduced last week and after the customary several minutes of thought they were worked into today’s Murph. It was good having Kubota and Rosie with us this morning as they continue on their Summer Tour.

    About halfway through, No Idea and YHC lost count of the number of rounds that they had done. They then started talking trash to Helix in an attempt to make him lose count as well. Not sure if it worked or not but it was fun to try.

    The main topic of conversation this morning revolved around injuries that were odd for the activity being performed. Like breaking your arm swimming. The someone said “if your are gonna get hurt it should be cool, like being hit with a thrown wrench”, and that is how Patches got his name. Needless to say the Dodgeball quotes were flying.

    Strong work was done by all. Thanks for letting me lead

  • Hill Work

    9 strong posted for the Wed night Hill Run and here is how it went down.

    Everyone attacked the hills !!!! Different routes were taken/ different start times were taken –  but one thing all of us had in common – each runner was smoked at the end. Way to push guys – great to see so many out there tonight. Special guest Marlo (F3 name MPD) crushed the hills on her bike – great job MPD!

    BRR is 4 weeks out – guys if your on the team make sure you get some extra hill work in – you’ll be glad you did!

    Next week – Roller Coaster will be held @ Kuba Kuba 2 – Kubota is the Q – come on out run, enjoy some fellowship and have a beverage or two!

    See y’all in the gloom..

  • It takes two To Tango

    Swiper swiped right for Lab Rat today to get in 3.6 miles of urban mixed running.

    Down the hill from the VDOT building and over Mayo Bridge.  Pick up floodwall then over T. Potter bridge.  Pipeline then up the hill to the capital building, Rocky Balboa up the steps and touch the Washington Monument.

    Swiper was all talk AND game this morning…chatting me up while I sucked wind and tried to keep up his blistering pace!  We ended up at 9 minute miles, which is BY FAR faster than I have run this loop solo.

    Thanks for the shove, Swiper!

     

    Missed ya, Shakes.

     

    Lab Rat apologizes…

     

  • Achtung!

    A beautiful day for a workout for this group of 9.

    COP

    • SSH
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers
    • Helicopters

    Mosey to the football field for Red Barchetta:

    • Run 100 yards, 100 SSH, run back
    • Run 75 yards, 75 Mountain Climbers, run back
    • Run 50 yards, 50 LBCs, run back
    • Run 25 yards, 25 Merkins, run back
    • Run 10 yards, 10 Burpees, run back

    Off to the side of track to the low bleachers for Lindsays – 30/10, 25/15, 20/20, 15/25, 10/30 reps of dips and American Hammers lunging across the track and back.

    Over to the bus parking lot for Doras!

    • 100 Box Cutters
    • 200 Monkey Humpers
    • 300 Flutter Kicks

    Mosey over to the stalled out BMW in the fire lane where the Pax successfully pushed it into a parking space.

    Run up the hill and circle up for some Mary:

    • American Hammers
    • Alabama Prom Dates
    • Rosalitas
    • Hello Dollies

    YHC took us out.

    NMS

    YHC concluded the final stop on the Summer Tour this morning checking the last AO off of the list.  On the drive over, the check engine light came on, but nothing alarming.  YHC parked in the lower lot to scope out the AO and upon driving to the top lot, the car stalled out.  Dead.

    The show must go on and we got on with the workout and even including the car into the workout.

    This AO is really nice.  I was a little skeptical at first when I pulled up and there was no one around except an old dog on the track that just stared at me.  This canine was our sole spectator.

    The Summer Tour has been great.  Wonderful opportunity to see AOs across our region as well as meet new brothers in our Pax.  It’s not too late for one to start the tour (though getting pretty close).

    The Pax pushed it hard this morning.  Welcome FNG Slim Shady!  We hope to see you back out soon.

    Announcements

    • Amateur RAMM Gears this Friday.  Don’t miss out.  No Tools is on point.
    • August 25 – Puppy Pile.  Bring the 2.0s
    • HDHH next week to correspond with the Wednesday hill run.  See Kubota’s pre-blast for details.

    Time to Taper,

    Lockjaw

  • What The Hell Are They Doing?

    Six at the start, with 2 LIFOs, started their day with more water and darkness. As always, we eventually came into the light.

    COP: Helicopters (10), Russian Soldiers (10), Invisible Jump Ropes (20), LBCs (10), Dying Cockroaches (10). Partner up for Windsor Farms Do Si Dos (4 sets. 10 Merkins / flutter kicks)

    THANG: Rusty Case 11s. Jerkins and Booyah Merkins – 2 count. Mosey to Amphitheater stage. 1 box jump, 2 SSHs to the top. Proper Doras. 100 Donkey Kicks. 200 Chicken Peckers. 300 WWIIs. Partner runs the traffic circle. YHC audibled during WWIIs. Somewhere between 150 and 200 were completed. Needed time for the grand finale. Whatchamacallits. 1 to 4 ratio. Merkins to Air Presses. Finish at 10 Merkins and 40 Air Presses.

    Back to the Flag. YHC took us out.

    Announcements: Amateur RAMM Gears on Friday. HDHH and Hill Run next Wednesday at Kuba Kuba II. Puppy Pile Aug. 25th.

    NMS

    During Whatchamacallits, we had some on lookers. What the hell are they doing, was supposed their thought. That looks easy, must’ve been another. Trust me, it ain’t. Just ask Bodos and Oyster. Even Sippy Cup said he figured out a way to cheat. What? He didn’t, but he thought about it. 🙂 Total compliment to the exercise.

    YHC woke up early Tuesday morning sick as a dog. Immediately wondered if I’d make my Q today. Luckily it was a quick hitting bug. Just a soft reminder to not take anything for granted. We are blessed to be a part of this brotherhood, and each day in it is truly awesome!

     

  • Solid Start to a Tuesday

    Five strong redwoods ignored the mighty force of the fartsack to embrace any and all challenges that lie ahead on this last day of July 2018, which like many lately appears to be void of sunlight.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 arm circles (10 small/5 big) – each direction
    • Mosey to black top for four corners – 10, 15, 20 & 25 reps at each corner followed by 10 burpees in between exercises
      • WWII sit-ups
      • Squats
      • Merkins
      • 2x flutter kicks
    • Mosey to HB Hill for 10 hill runs
    • Mosey to the jerkin gym for 3x 8 reps
    • Mosey to the bleachers for 25 bench kicks, run ½ track to other bleachers for 25 more bench kicks
    • 5 bernies
    • COT with YHC taking us out

    Welcome to F3 Mannschaft.  Of Austrian decent, the German futbol fan had a strong showing on his virgin posting.  T-claps to Seymour for bringing this FNG into the fold.

    YHC got a text from Loose Goose at 4:45 am lamenting a long night of little sleep with small children, which lead to his absence.  Hopefully he can lead a 2.0 workout in Glen Gary tonight to ensure deep sleep from his little warriors.  See you later this week Loose Goose.

    Bromance continues to regularly post despite shoulder issues.  Good work and happy healing!

    Finally, the transformation of Mr. Holland in the last year is another highlight of the day.  It helps to still be in the hate zone, but that boy is getting after it.  He even challenged the swift-footed Seymour on the hill runs…impressive!

    Good work by the PAX.  It was a pleasure leading this group.  As always, enjoyed the fellowship that comes with a shared beatdown!  God is good all of the time!

    Attila

  • Here Comes Sunshine

    Five RVA pax, 2 local on foot and 3 on the tour, joined YHC for a 6:30 PM(!) workout.

    The thang:

    Warm  up – SSH, Don Qs (enter Sunny), Merkins, Peter Parkers, reverse crunch

    mosey to corner of school property – Roscoe special – 9 minutes of running the perimeter.

    Mosey to picnic tables – Lindsays – dips and LBCs

    Mosey to back corner of school property along Hermitage, run along street alternating sprints and jobs between light poles to AP Hill corner. Turn left and alternate running speeds to next corner – 50%, 75%, 95%, 50%,100%.

    Mosey to basketball court – suicide forward and backward running.

    Rusty  cage – 10 burp ups

    mosey to back trail along perimeter and all the way down to Hermitage, repeat light pole sprints and jogs down Hermitage.

    Circle up for ring of fire – merkins.

    Triple check – balls to wall, flutters, run.

    ring of fire – burpees 1,2 or 3

    5MOM – Dollys, Rosalitas, Freddie Mercury

     

    Moleskin – YHC played this a little fast and loose, noticed the sheet was open and confirmed with chum that he’d take it out of his hands for a night. Wanted to get a good amount of running in, which double respect Sunny had been doing upon his partially tardy arrival into warmups.The workout was an attempt at the old string of pearls, keeping things constantly moving without losing anyone. This pax had no problem with that though. Honey Do and Rosie were out in front much of the time with Chum, Sunny and I doing our best to keep up.

    YHC hadn’t Q’d in a while mostly due to the weariness of signing up and feeling the wrath of toddlers and babies in the middle of the night. Felt good to get back in the saddle, always puts a little pep in the step. Much like Honey Do’s comment upon arrival, it had been a long day and it would feel good to get a workout in after the stress, unlike the stress reliever of a workout before the day commences.

    Enjoyed it fellas, thanks for letting me lead.

    -singer

     

     

  • Oldie But Goodies on 2

    10 studs entered the gloom for a beatdown that went a little like this:

    Mosey to far side of front of AHS for COP.  Exercises included: LBCs, Helicopters, Arm Circles, Copperhead Squats.

    Mosey to bus loop for bear crawl indian run, through the PAX twice.  Lunge indian run through the PAX twice.

    Mosey to CMS BBALL courts for suicides.  Regular, Reverse, Burpee suicides.

    Mosey to tennis courts fence for Chicken Pecker Ring of Fire.  Each PAX perform 5 CPs while the rest holds BTTW.

    Mosey to AHS BBALL courts for 4 corners.  Corner 1 = 10 merkins.  Lunge to Corner 2 = 20 LBCs.  Backwards lunge to Corner 3 = 30 squats.  Lunge to Corner 4 = 40 Monkey Humpers. Backwards lunge to corner 1.

    Mosey to AHS soccer field.  PAx splits in half and lines up 10 yds apart facing each other.  PAX bear crawls to center where the perform 5 Booyah merkins with PAX across frm them.  Crawl bear back to starting point.  Repeato at 20 yds and 40 yds.

    Mosey to other side of field.  Run across field and perform 1 American Hammer.  Return and perform 2 burpees.  Repeato up to seven.

    Mosey to edge of parking to grab a pole for pole smokers.  PAX hold six inches why PAX member performs 5 pole smokers and runs to end of line.  Repeato until all PAX have completed 5 pole smokers.

    Indian Run the long way back into the AHS main parking lot.

    Parking lot tracers and back to the VSF for Burpee Ring of Fire.

    Numberama, Namearama, Opus took us out with a prayer.

    Announcements – Crickets.

    NMS : YHC was enjoying a couple of chilly pops last night while watching the RedSox (best team in baseball) beat the Phillies in 13 innings and YHC was pondering about what to include this morning.  YHC made the decision that the PAX would complete Old Glory this am.  Well, when YHC arrived at the AO at 0510, YHC went to plant the flag and discovered YHC had taken his Shovel Flag out of the Jeepster over the weekend. Can’t do Old Glory without Old Glory. Therefore, YHC decided we would move to the other end of the spectrum and instead of completing an out of the box beatdown, the PAX would perform a lot of YHCs favorite exercises.  Mission accomplished.  The PAX pushed through the humidity this morning and crushed everything.  Quiet group this am until after the suicides.  The must have got the blood flowing as the conversation shifted to Yadsale’s high school football days.  Yardsale mentioned that all of the plays had to be run on the 1 count, as they always jumped offside if the play was called on the 2 count.  There were many barbs about the academic prowess of Yardsale’s teammates.  It was great to have Swiper join us Davillians as the Summer AO tour continues.

    Circle K

  • Mont Henricus

    Image result for sir isaac newton

    Fifteen able bodied gentlemen challenged Sir Isaac Newton’s theories today as they climbed Mount Henrico.  Circle up just down the way from the commons for instructions:

    5 ‘ish mile route:
    – out campus by the baseball field to left on College
    – Right on Lakewood
    – Right on Wood
    – Left on Baldwin
    – Quick right on Westham then continue left on Baldwin
    – Left on Rock Creek
    – Quick left on Forest then right on University
    – Right on Glendale then left on Julian to the top
    – Return the same way

    4 milers follow the 5 mile route to University.  Then around Arlington circle before reversing course and returning.

    6 milers did Arlington circle on the up and back.

    COT with one quick exit then YHC took us out, thanking Newton’s discoveries.

    Moleskin
    Crowd pleaser this morning.  No complaints at all from the PAX for an oldie but goodie route.  The 5 mile route is a little heavy but wouldn’t want to short change those 5 milers from seeing the peak.  6 milers should be pretty spot on, although YHC had to double back for the six.

    Soup was thick this morning.  Great work by all!

    Splinter out