Category: Richmond, VA

  • Pre-Blast: 2nd Hour Saturday Launches October 21

    Pre-Blast: 2nd Hour Saturday Launches October 21

    YHC has heard lots of mumble-chatter recently (Gomer Pyle, Shake Down, Hardywood, among others) about starting a 2nd hour workout on Saturdays about once a month.  No time like the present.

    Launch date will be October 21, 2017, for Double Dog (permanent name TBD).  YHC has the Q for Hour 1.  Anyone interested in the 2nd Hour of Power should plan to stick around after Dog Pile.  Basic plan will be to finish up Dog Pile (COT, etc.), take 5 or so to re-fuel, and start the 2nd hour about 7:10 a.m.  YHC will take the Q to start followed by a Hot Potato.  Anyone interested in Q-ing part of the workout, drop me a line.  Finish up about 8.  ET’s to follow.

    This is – coincidentally – a 3rd Saturday (2.0 friendly workout day).  For those interested, let’s plan to hold the workouts at the same time, but separately, for now.  Final decision on holding Double Dog on a Saturday other than the 3rd weekend of the month will be forthcoming.

    Anyone with an up-coming Q this week or next, please share during Announcements.

  • Absence Makes the Legs Grow Weary

    Another Saturday where White Deer and Earthworm were MIA, so there was an audible to get a little more cardio work in.  YHC embarked upon the final leg of his triple crown of Q’ing at ole faithful, Gridiron.  YHC was joined by a 6 other local members of the PAX plus one visitor from the great state of NC.  Here is how it went down:

    • COP
      • 30 SSH
      • 20 IW
      • 20 DQ
      • 10 merkins
      • 20 Freddie Mercuries
      • 10 windshield wipers
      • 8 8-count body builders
    • Mosey to the jerkin gym for a series of jerkins – 7,6,5,4,3,2,1
    • Mosey to the track & field
      • 30 yard bear crawls with 25x of the following exercises in between the intervals
        • PLTs
        • LBCs
        • Carolina Dry Docks
        • Monkey Humpers
        • Crab cakes
        • Flutter kicks
      • Mosey to the track for 10 minutes of intervals – 30 second run/30 second mosey
      • 10 burpees
    • Mosey to the football field for a Dora
      • 100 dips
      • 200 WWII sit-ups
      • 300 squats
    • COT with YHC taking us out

    Welcome Duct Tape!  It was great to have you with us.  You fit right in with this PAX and are always welcome back.  It was also good to see some long lost faces, Byproduct, Ragweed and Yale.  Please do not be strangers.

    Chum Bucket and Johnsonville crushed that last Dora.  Great job men!  Strong finish.  Marv carried the flag in the middle with the intervals.  Great to have you with us today Marv.

    Prayers for Earthworm and his M as they care for their adult 2.0.  He had knee surgery in Texas yesterday, and the long recovery process commences.  Take care brother; we are praying for you.

    Great end to the week and start to the weekend.  God is good all the time!

    Attila

     

  • Anniversary/Cut Grass/and 58 Burpees

    On a beautiful Saturday morning in the RVA, 22 PAX showed up to see what YHC had in store for his DogPile VQ.

    The Thang-

    COP

    SSH x 20

    5 Burpees (YHC Celebrated his 5th anniversary with his M last night)

    DQ  x 15

    Copperhead Squats x 15

    5 Burpees (Honeymoon asked for them)

    Helicopters x 15

    LBC x 20

    Mosey to Field

    Triple Check – Run is length of field and back, Monkey Humpers, Freddie Mercuries

    Al Gore When finished

    Mosey

    Triple Check – Touch a tree (8,10,12), Wall Sits, Flutter Kicks

    Plank when finished

    Mosey to Ampitheater

    11s – Decline Merkin at the bottom, Dips at the top

    Al Gore when finished – Arm Circles to finish

    Circle up in the grass –

    Merkin Ring of Fire

    Partner up, between each partner do 58 Burpees for the 58 lives lost in las Vegas

    Mosey to Flag

    1 Minute straight of SSH to finish – Thank you Hardywood for counting & Goldberg for timing.

    Numberama, Namerama, Flatline took us out!

    MS-

    YHC had been anxiously awaiting the time where he could step up and attempt to Q at Dogpile, and when he saw it was open last week on the Q sheet, it was the perfect opportunity.  As the PAX took off this morning, mumblechatter was extremely high, and plenty of jokes pertaining to YHC anniversary the night before were flying.  Special shout out to LabRat and Viral for mowing the grass at the Amphitheater, it is truly appreciated fellas!  Welcome to FNG Dry Dock, great job this morning brother, hope to see you back out again soon!  YHC had hoped to get to the rusty cage for some pull-up action but the sun did not grace with it presence in time, no need to run down there in the dark.  Thank you all for honoring the lives lost this past week in Vegas, YHC really appreciates it.  Again there was plenty of mumblechatter, I did not pick up on it all so please feel free to share anything I have missed.  It was an honor to lead this group this morning, strong work by all!

  • Weehawken

    14 Studs posted for a morning in the gloom at Mary Mumford.  Weather was 70 and sunny.

    The Thang

    5 milers, right on grove, left on Malvern, left on Patterson, Left on St. Christophers, Left on Three Chopt, Left on Grove.  Six milers same route except left on Roseneath instead of Malvern.

    NMM

    Swirly and Singer did the 8+ mile route this morning, getting in 3 on Grove pre run.  They are definitely gearing up for something.  Gomer Pyle was flying today.  He passed YHC with over a mile to go and I did not see Sippy and Splinter for another 5 minutes. Hutton ran with me for about half the run until he got bored with my pace (or lack of talking).  Next time, he will have pick Lab Rat as a companion.  Welcome Mongoose to the fold.  He joined the bikers on their route today and seemed to survive.

    There seems to be something going on with South Siders.  I have given up trying to give Lugnut directions as her generally ignores them from the get go.  Today’s instructions were pretty simple,   Five turns, all lefts.  The were on mostly major roads as well, so pretty simple to follow.  Honeymoon, completely ignored my route and made a route of his own that was 5.5 miles.  I blame him for pulling Spit (a Daville boy) into the same route.  I am going to have to start posting to the southside runs and see what happens over there?

    Ok, so the name.  I am trying to emulate LockJaw (insert your favorite tapering joke here)  and his naming techniques.  He always has a fancy name for the route, and to my knowledge, it has little to do with anything (he might argue otherwise, but despite my 12 years in public schools, 4 years in college and 2 years in grad school I can’t follow the logic).  So, I like the name Weehawken as I did some consulting there in the past, so the route gets its name.

    Announcements:

    Don’t forget Viral tool bank event this weekend

    Hampton roads anniversary and a Cville 4 mile mens run coming up

    TYA Out

  • Moon’s Out, Shoes Off!

    YHC arrived to find Hardywood sipping his coffee. Gumbo and Rosie accepted the monthly challenge and finished running their mile and Mr. Roper peeling in hot with 4 minutes before the start! YHC decided to utilize James River HS fall field and track so we moseyed to The Swamp. During the run Hardywood and Mr. Roper started mumble chatter about a common acquaintance between the two who started a monthly mens group in his backyard. No workouts and their name-Extraordinary League of Ordinary Men. See Hardywood and Mr. Roper for clarification and any questions.

    End zone COP- X15 Arm circle (10 small, 5 big) and YHC forgot to stop (jacked up the count again), X15 squats,  X15 LBC,  X15 Don Quixote, and X15 Imperial Walkers

    Workout 1-Modified Merkin Mile (without the Merkins). Partner up and YHC was solo. Lap 1-one partner runs, other partner mountain climbers, switch. Now originally YHC thought mountain climbers would be a good work out for all four laps but quickly realized that was not happening. Lap 2-Run and squats, switch. Lap 3-Run and LBC, switch. Lap 4-Run and Arm Circles, switch.

    Workout 2-Quarter Pounder. Start at goal line, run to 25 yd line, perform 25 merkins and run back to goal  line. Than run to 50 yd line, perform 50 squats, run back to goal line. Run to 75 yd line (opponents 25 yd line), perform 75 mountain climbers, run back to goal line. Run 100 yds to other end zone, perform 100 SSH and back to goal line. Right before we started, YHC noticed Hardywood was sans shoes and Hardywood responded with his typical “super” response. YHC was thinking during workout 2 let’s give this a try. So before YHC started workout 3 off came the shoes and socks and looked down the line and the other 3 PAX members were sans shoes and socks too.

    Workout 3-Merkin Ladder. All PAX members in bare feet too. Run to 50 yd maker, 20 Merkins and back to goal line for 19 Merkins. Run to 50 yd marker for 18 Merkins, back to goal line for 17 Merkins, and so on til there were no more Merkins to do. Hardywood is onto something, and you too Labrat! No socks and shoes….no problem!

    With just enough time to place our grassy feet back in socks and shoes, we moseyed over the hill back to Betty Weaver for number-ama, name-r-ama, and announcements; Viral has fundraiser tomorrow, Richmond Community Toolbank Hammers and Ales, check preblast. Dogpile Q spoken for till end of November.

    YHC took us out!

    Every time I work out with all F3 fella’s, I quickly realize that getting up at 0500 or riding in a clown car, totally makes my day. Thank you for your energy, spirit, and never ending commitment to strive in being a better person. God Bless!

    Loud and Proud,

    Flatline

  • I can hear your heartbeat for the very last time….

    Ohh ohh, like a surgeon…  (anyone alive remember Weird Al’s parody of ‘Like a Virgin”?)  Well, it was my VQ and I tried to see if THE CREEK would die on me…

    It didn’t die…in the Halloween spirit, they walked around after like the undead though….kinda staggered….

    The workout went like this

    SLAUGHTER STARTER: 20 burpees OYO

    Mosey:  2 laps around the church, wait in plank

    Plank:  right hand up for 30 seconds, left hand up for 30, arm through right, 30 sec., left arm through, 30 sec.

    Cop:  10 x arm circles, 15 x 3count merkins, 20 baby situps, 20 side straddle hops, 20 hillbillys, 20 imperial walkers, 10 don quixotes

    Plank:  right hand up for 30 seconds, left hand up for 30, arm through right, 30 sec., left arm through, 30 sec.

    Global warming:  get into Al Gore in giant circle, circle left.  Q calls 3 count merkins (quantity 10), finish, get up into Al Gore, circle left (we should have circled right), Q calls 3 count side straddle hops.  started circling left again, Q got bored so,

    Mosey over to field where there were 2 cylum sticks set up:  everyone paired up and did 4 broken wheelbarrows per individual and waited in plank til all were done.  This one was a buster…we took awhile but THE CREEK rocked it out!!!!  Cylum sticks moved closer to each other once the Q realized that they were ambitiously distanced to begin with.

    Indian run around the field, with the last man slowing down at the front in order to keep us together, we did this for about 5 minutes then moseyed back to the cylum sticks.

    After the indian run each pax had to carry their partner to the opposite cylum stick four times.  This promptly became piggy back for some of us!!! Everyone got their partner across 4 times though and that’s whats up!

    Fairly sweaty at this point, mosey back to shovel flag for cop of 10 x arm circles and I think we did some don quixotes as well.  Numberama, Namearama and then circle of trust with announcements…Reesestrong NEXT SEPT…I think Quaker said that!!!  And prayer with special thanks for our 2.0s….and gone…..POOOF!

    Thanks for being so gentle for my first time CREEK!!

    SIGNING OFF FOR MY VQ,

    Rounders

     

     

  • Happy Hillcrest Trails


    2, yes 2, posted a few minutes early just before 1700 for a running beatdown on the hills on Hillcrest.

    The Long Route
    Running the Loop, but going all the way to Locke Lane. Making the loop just over 2.17 miles. Two loops completed.
    COT
    Moleskin

    When YHC was considering the Wednesday afternoon run, it has been almost a month since my last assault on Hillcrest. When YHC called TYA, he said he was going to do the trails, YHC had no idea that there were trails in Hillcrest; he quickly said no the “Buttermilk trail”. “Oh well”, YHC said to himself. YHC began to suggest that YHC planned to run early, and that since TYA was such an ultra mega supercalifragilisticexpialidocious marathon man; running a few miles at a slowish, almost insigniifcant Bleeder pace miles, a trail run could be easily done afterward with Swirly, Secretly, YHC knew the Woodfin Braintrust was in the happy world of the Budget season, and Swirly was an odds on favorite for being at work late all week. With that, TYA said, “oh just text me if you run, I will run with you.” The Hook had been set. YHC Text was sent about 4:40, the YHC would be a Hillcrest in a few minutes. TYA was waiting at the top of the loop; when YHC arrived.

    TYA thanks for running with me, Your pace is everything I’ve got on the flats.

    Announcements

    Nov 11 Hamptons Roads Convergence 1 year anniversary
    Nov 12 Charlottesville 4 miler – men only

    2018 ReeseStrong 5K

  • The Hard Way

    22 men escaped the fart sack  to gather at Mary Munford for a beatdown.  Pre-beatdown, YHC informed the PAX there would be no COP.  Little did the PAX know, we were about to conquer The Hard Way.

    The Hard Way (combination of Old Glory, a Beast and The Luck Horseshoe)

    PAX ran a mile.  (Followed by a quick disclaimer and introduction to F3 for the FNGs)

    PAX lined up on soccer field.  Run across the field stopping at the 25 yd line, 50 yd line and 75 yd line to perform six of the called exercises, run to other end line and return stopping at same spots to perform same exercises.  Round 1=PAX complete six merkins.  Round 2=PAX complete six merkins and six squats.  Round 3=Pax completes six merkins, six squats and six Scorpion Dry Docks.  Round 4=PAX completes six merkins, six squats, six Scorpion Dry Docks, and six WWII situps.  Round 5=Pax completes six merkins, six squats, six Scorpion Dry Docks, six WWII situps and six Lunges.  Round 6=Pax completes six merkins, six squats, six Scorpion Dry Docks, six WWII situps, six lunges and six BURPEES.

    Mosey back to the VSF.  Numberama, Namearama, and YHC took us out with a quick prayer.

    10.5.1936 is my father’s BDAY.  With his passing this past summer, the F3RVA PAX paid tribute to him the day after his passing at each AO across F3RVA.  The Hard Way is his way of saying Thank You.  The Hard Way was inspired by the eulogy that I wrote and delivered at his funeral.  (See below)  There are many times in life when we are tempted to take the easy path and not conquer the hard tasks we face.  That is another way of taking short cuts and not putting forth our best effort.  My father always challenged me to face the hard tasks to ensure the task was completed the RIGHT way.  This mornings beatdown was definitely a challenge and the PAX greeted the challenge with enthusiasm.  As YHC was catching his breath while chasing Rosie, YHC thinks most of the mumblechatter came from LabRat (imagine that) and Saab pertaining to brewing beer.  Tclaps to TYA, Bleeder and Swirly for running 3 miles pre-beatdown.  Great job by the entire PAX.

    Thanks for allowing me the opportunity to lead this morning.  As always, YHC is honored to associate with the finest group of men in RVA.

    Circle K

    Announcements – Hammers and Ales fundraiser this weekend.  See Viral.

    The Hard Way

    Pop, Dad, Coach, Friend, Cadet, Marine.  These are just some of the names Dad answered too.  The operative word here is “Answer”.  Every time and for any reason, Dad would always answer a question or address a need.  Sometimes, you might not have liked the answer you received, just ask some of the umpires during his time coaching or I can certainly attest to not liking some of his answers to my questions.

    Everybody knows that Dad had his “own” way of doing things.  His “own” way was very particular and structured.  Some people may have the idea that Dad was stubborn or bull-headed.  Just like the rest of us, Dad may have been a little stubborn, but when it came to accomplishing a task, Dad knew only “The Hard Way”.

    Let me tell you a little about “The Hard Way”.  If Dad identified a task, or if a task was assigned to him, Dad would always approach a task the same structured way:

    • Every task was treated with the utmost seriousness. No matter how small or large the task.  Each task was tackled with complete Commitment.
    • The accomplishment of every task started with precision planning. This included what materials were needed and who was responsible for completing the necessary steps.  The plan was always adaptable depending on the situations that would develop during the course of the plan.
    • Carrying out the aforementioned plan was always performed with maximum effort. Half-hearted effort was not tolerated.
    • Upon successful completion of the task, Dad displayed a humble pride. Dad never boasted of his accomplishments.
    • On occasion, Dad would not complete a task successfully. While that was not part of the plan, Dad would always learn from his mistakes and try to ensure that others would learn from his mistakes as well.

    While I could further describe “The Hard Way”, I think everybody gets the picture that “The Hard Way” could also be described as “The Right Way”.

    Now that I have described “The Hard Way” a little, where did Dad learn “The Hard Way”?  Dad learned “The Hard Way” partly from the era he was born into and “The Hard Way” was definitely instilled in him at an early age through his family.  But Dad was absolutely exposed to the principles of “The Hard Way” in a formal fashion at The OLD John Marshall High School.  It was here as a member of the Cadet Corps, Company ‘F’, that he was enveloped in a setting that espoused, expected and demanded attributes such as : Duty, Honor, Country.  The young men of The Cadet Corp are expected to learn and incorporate attributes such as these in their teenage years.  A perfect illustration of what Dad learned as a member of the Cadet Corp is contained in the words of The Cadet Prayer.  A portion of The Cadet Prayer contains the following phrase:

    “…Encourage us in our endeavor to live above the common level of life.  Make us to choose the harder right instead of the easier wrong, and never be content with a half-truth when the whole can be won…”

    After high school, Dad enlisted in the United States Marine Corps.  It was here “The Hard Way” was literally drilled into every fiber of his being.  While in the Marine Corps, the following values were ingrained into Dad’s “The Hard Way”:

    • Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
    • CourageThe heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
    • Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior and citizen others strive to emulate.

     

    The integral part of the Marine Corps Values is that each and every Marine is expected to possess these values.  Not for the benefit of the individual Marine, but for the betterment of the Corps as a whole.

    After Dad’s active duty service to our country, Dad continued serving through the Marine Corps Reserve.  In addition to that, Dad did what was expected of a Marine, he gave “The Hard Way” away to those he associated with on a daily basis.  How did Dad give “The Hard Way” away?  By raising Michele and I in a caring, loving and demanding fashion.  By mentoring countless numbers of youngsters through coaching baseball and football in a manner that pushed us to our limits, all while teaching us valuable life lessons along the way.  By exhibiting dedication to his family and showing others the definition of support, as his wife battled cancer.  By demonstrating loyalty and adaptability by working for the Federal Reserve Bank of Richmond for 37 years.  I could continue for hours about how Dad exposed others to “The Hard Way”.

    It has been said that I am as strong-willed as Dad.  It took me many years into adulthood to realize that “The Hard Way” really is “The Right Way”.  In closing, I would like to share an anecdotal story.  Occasionally, I may make a smart alleck comment to Kay or I may act with a mannerism that resembles Dad.  Kay usually responds with “that sounds exactly like something your father would say” or “you are acting exactly like your father”.  May standard response is always the same and consists of two simple words : THANK YOU.

     

  • High Reps, Low Chatter, Brute Strength

    YHC embarked upon leg 2 of 3 of his triple crown of Q’ing.  Today, the Circus Maximus Q.  YHC was joined by a trio of faithful members of the PAX.  Here is how it went down:

    • COP
      • 30 SSH
      • 20 Russian Soldiers
      • 20 DQ
      • 20 merkins
      • 20 Freddie Mercuries
      • 20 Crab Cakes
      • 10 burpees
      • Arm circles – 10 small/5 large; both forwards and backwards
    • Farmers carry to the bus loop for a weighted variation of the four corners (series of exercises at each stop with farmers carry to each point; 2 total trips around the loop)
      • 15 Lawnmower pulls (each arm)
      • 20 Lawnmower pulls (each arm); 15 single arm swings (each arm)
      • 25 Lawnmower pulls (each arm); 20 single arm swings (each arm); 15 pull-overs
      • 30 Lawnmower pulls (each arm); 25 single arm swings (each arm); 20 pull-overs; 15 sit ‘n presses
      • 30 single arm swings (each arm); 25 pull-overs; 20 sit ‘n presses; 15 weighted squats
      • 30 pull-overs; 25 sit ‘n presses; 20 weighted squats
      • 30 sit ‘n presses; 25 weighted squats
      • 30 weighted squats
    • Farmers carry to the parking lot; COT with YHC taking us out

    T-claps for Johnsonville and Chum Bucket for working through the high reps with 35 lb KB.  Strong showing, no whining.  YHC was impressed. As usual, White Deer was fast and strong, making up for the fact that he cannot do a crab cake.  Everyone waited on YHC, but that is par for the course.  These men just make me stronger, and I remind them that my slow, form-focused approach pays off in other places (yeah, that is what she said).  Nonetheless, it was a strong performance for the PAX.

    Prayers for Earthworm as he is in route to Texas to help with the post-knee surgery care for his adult 2.0.

    In addition, for those interested, the memorial service for EF Hutton’s father-in-law is Saturday at 1 pm at West End Presbyterian Church.  There will be a reception that follows.

    God is good all the time!

    Attila

  • Timberwolf Smack down

    8 brave soles (6 from NM) made it out to the cool embrace of the morning. Little did they know what was waiting for them. As the Q gave instructions, Honeymoon led the short warm up as there needed to be time for what lay ahead….

    Partnered Up, split the count between the two partners. One Active and the other on Active Rest (lol).

    • 150 Sandbag Overhead Extensions                          Rest: Wall Sits
    • 200 Lateral jumps over matt                                     Jog around Cone – Transition next station
    • 200 Merkins                                                                  Rest: Push Up Plank
    • 40 Tractor Tire Flips                                                    Jog around Cone – Transition next station
    • 150 Shoulder High Pulls with buckets of gravel     Rest: Wax on ab work
    • 400 Jump Ropes                                                          Jog around Cone – Transition next station
    • 150 Sandbag Shoulders                                              Rest: Mountain Climbers
    • 200 Lateral jumps over matt                                      Jog around Cone – Transition next station
    • 100 Burpees                                                                  Rest: V-Sits
    • 150 Jump Squats                                                         Jog around Cone – Transition next station
    • 200 Banded Bicep Curls                                              Rest: V-Sits
    • 150 Ball Slams                                                              Jog around Cone – Transition next station

    Light jog back around to the cars, notice just enough time for a quick round of dominos/ring of fire/duck, duck goose – Ring in Vsit, 10 merkins, run around next guys’ turn.

    We were very fortunate to be joined by two great FNG’s both from NM and nothing better than indoctrination by fire!!  Welcome Beaker and Manziel!