Category: Richmond, VA

  • How Fast Can We Leave

    8 men showed up for some  early morning fun in the 70 and sunny

    COP all IC

    SSH x 11

    Merkins x 10

    LBC x 10

    Don Quixote x 10

    Mosey to bus loop

    Beast

    6 Rounds of 6 stations with 6 count of exercise performed at each

    lunge to first station, bear crawl to second, crawl bear to third, Frog Hop to fourth, Gorf Poh to fifth, backward lunge to sixth. All with KB. Waiter carry back to start. Al Gore or Plank to wait for the 6

    1st round Halos (6 right, 6 left)

    2nd round sit-up press

    3rd round Overhead Press (This is as far as we got)

    4th round slingshots (6right, 6 left)

    5th round squat press

    6th round Lawn Mowers (6 right, 6 left)

    Mosey to SF

    10 Helix squats IC

    Announcements

    F3RVA Summer Tour has begun

    Numberama

    Namearama

    The Carpenter took us out

    NMS

    YHC and Chewy rolled in to an empty parking lot, planted the flag and went to make sure that everything that was planed would work. People started rolling in and 5:30 rolled around, time to go. Opinions about YHC’s counting speed were voiced and then voiced again when the sped was changed. YHC was just happy to get it done before Emoji could mess up his count.

    Things quieted down as the beast progressed. There was talk about some people wanting a massage after the workout and things tool a bad turn from there. The beast took longer than planned, expect the second half to show up later.

    Hard work was put in by all. Thanks for letting me lead

     

     

     

     

     

  • Not as hot as Oklahoma

    Shakedown and Swiper ran 3.2 miles across the river and back today in the muggy mid day haze. As per usual, Sugar Sock was sighted on a walk. Nothing much more to report though it’s always good to converse with Swiper.

    Come run with us soon

  • Coffee + Tailgating = Good Times

    PAX I will be bringing  coffee at the Twin Team AO

    Bring a coffee mug, chair and yourself.  I will be bring coffee, creamer and sugar!!!

    2 Clap BOOM

    Flashdance

     

     

  • Wonder if Walt is still there?

    YHC arrived to new SOT location, first on scene and planted the flag. YHC had never read the historical markers in front of MMS, but learned something new today. 10 PAX regulars-8 SOJ and 2 Tuckahoe-posted for a wild and wonderful Q, hosted by none other than your YHC!! 0530….time to mosey.

    COP….x 10 Don Quixote’s, x 10 Russian Soldiers, x 10 Copperhead Squats, x 15 Flutter Kicks, x 15 Freddie Mercuries, x 15 Box Cutters, x 20 SSH. Mosey to the the track.

    Merkin Mile- 4 laps around the track. After each lap, x 12 Merkins. 1 mile and 48 merkins complete. BING!! Mosey to soccer field and partner up.

    Partner 1 runs the length of the field, while Partner 2 lunges the length of the field. When partner 1 and 2 meet up, x 20 LBC’s each. Switch and repeat for the entire length of the field. Now, PAX went down the field, we must return. YHC asked Tobit his favorite exercise……………………………..wait for it…………………………………Rosalita’s!! Same routine back down the field but instead of LBC’s when partners meet, Rosalita’s. BANG!! Splinter, great comment and something to the effect of, “This is not the first time Rosalita’s have been done on this field!!” TRUE DAT!! MMS was Midlo High way back in the day and became MMS in 1986! Those fields have some history. Add F3 dudes! Let’s mosey….

    YHC saw a nice set of stairs at far end of soccer field during the Merkin Mile so why not. Triple Check……1 partner performs dips, partner 2 performs step ups, partner 3 runs the stairs. BOOM!! YHC was odd man out..thanks EF Hutton, Gumbo, and Wedding Singer for letting me tag along!

    With approx. 9 minutes left, partner up. PLT’s baby! Each partner performs 100 PLT’s!! BAM!! Times up! Mosey up a few more stairs and back to the flag!!

    Number-ama, Name-r-ama, Announcements: Puppy Pile, June 23. Summer Challenge, see Phonics.

    Flashdance took us out!!

    NMS: YHC surprised to see the cars arrive in force this am. 10 strong at SOT is great. Super call Rosie and Gumbo on moving the AO!!!

    Than to see Splinter……….back in Midlo. All roads lead back to 23113!!! Than Splinter had to say, “Wonder if Walt is still there?” As soon as Splinter said that, a much needed smile came to YHC face!! Walt sold cigarettes to any Midlo High student from 1992 to 1998, including YCH class, Gumbo, Rosie and Splinter’s class, and YHC’s sister class. Freakin Hilarious Splinter!! YHC asked the PAX what happens to student who smoke in school, cigarettes that is, than vaping came into question!!

    Rosalita’s have been done MANY times on that field, for sure, Splinter!! Tobit, YHC was surprised this was your favorite workout!! Nnnnniiiiiccccceeee…………….

    Definitely warm and thick this morning. Back to towels, and change of clothes after workout boys!!

    O yea, Flashdance’s super powers, arm circles, Flerkins, and Partner Carries. Thanks for the prayer brother!

    Thank you for following men. Have an awesome day and only those who post understand!!

    Loud and Proud,

    Flatline

  • Tick Check

    What started as an elite 8, but our numbers became 10 as a couple of LIFOs rolled in.

    COP

    • Helicopters
    • Don Quixote
    • Russian Soldiers
    • SSH
    • Carolina Dry Docks

    Over to the Rusty Cage – 7 pull ups/7 jerkins x 3

    Elbow plank for 90 seconds!

    Mosey over to the bottom of Love Hill and partner up again.

    • Partner 1 runs to the top of the hill (first small sapling beyond the last big tree)
    • Partner 2 performs Bear Crawls.  Swap positions and then repeat with lunges and bunny hops.

    With your partner, 8 Boo-Yah merkins.

    Mosey to the amphitheater and starting at the bottom, do ascending dips on each step until you reach the top.

    Find the nice grass at the top and elbow plank for 90 seconds.

    Circle up for Merkin Shuffle.  Pax member can call 1, 3, or 5 reps and then the merkin exercise for the entire Pax to perform.  Pass to your left and one cannot call the same count as your predecessor.

    A couple of minutes of Mary.

    Mosey back to the VSF.

    YHC took us out.

    NMS

    Our numbers were small but mighty when we started, and grew to a solid 10.  Lot’s of mumble chatter from Saab and Hardywood in the COP but it was pretty funny.  Something about studying gorillas and Saab….

    Strong work today all around by the Pax, especially on Love Hill.  The neighborhood canines were on ropes and didn’t give us trouble.  Lot’s of good creativity shown in the merkin shuffle.  We didn’t repeat the same exercise twice.

    The grass is starting to get tall at the AO and Labrat found a tick on him.  Whether the tick was already on Labrat prior to the workout or picked up in one of our several exercises in the grass remains a mystery at this moment.

    Announcements:

    • June 15 – Special RAMM Gears amateur day.  Bring your bike, helmet, reflective gear, Starbuck’s money, and we will set forth on an adventure at a medium pace.  Bonus points for tandems, adults riding kid’s bikes, unicycles, or old school bikes with one large front wheel and a small one in the rear (handlebar mustache optional).  See Lockjaw for details.
    • June 23 – Puppy Pile – Bring your 2.0s.  See Sippy Cup for details.
    • Rumors of a Punisher Resurrection meet up in the future.  Yes, this is for the Summer Tour and not the next season of Marvel’s Punisher series on Netflix (though that would be pretty cool).
    • Good luck to our brothers running for 12 hours this weekend.  TYA, Swirly, and Circle K (?)

    Always Be Tapering,

    Lockjaw

  • 4 of A Kind

    4 Davillians said no to their holiday hang out and yes to a beatdown. The SF was planned and the PAX got to work.

    This is it went down:

    Mosey around the front of the HS, through the bus loop, to the back school and to the blacktop.

    COP (ALL IC)

    • SSH
    • Helicopters
    • DQ
    • Merkins
    • LBC’s
    • Heels to Heaven
    • American Hammers
    • Arm Circles
    THANG

    Mosey to the soccer field

    Partner Push – Partner up, with arm on each others shoulder facing each other, one partner starts pushing down the field while other partner give some resistance. Switch halfway through

    Partner Pull – With same partner, grab partners left arm with right hand and right arm with left hand making an X. One partner starts pulling down the field while other partner give some resistance. Switch halfway through

    Mosey to tennis court

    4 Corners – 10 Merkins, 20 WWII, 30 (2ct) Flutter Kicks, 40 Squats. Rinse and Repeat for 3 rounds

    Mosey back to the soccer field

    4x4x4 – Using the corners of the field, start at 1st corner then run to 2nd and complete one 4×4. Run back to start then back to 2nd corner complete one 4×4, run to 3rd corner and complete two 4×4’s then back to the start. Rinse and repeat with 3 4×4’s at 4th corner and four 4×4’s at the start.

    Mosey back to the SF

    2 MOM – 20 Rosalita IC then 10 Burpees OYO

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    The Carpenter who original had the Q today is still recovering from run-in with a nail and his foot reach out to YHC to switch Q’s. Aye, get better soon Carpenter you are missed in the PAX.

    YHC brought a little Phoenix back to RVA. While posting last Wednesday, YHC learned some new exceries to share with the PAX. The partner push and pull seemed to be a success so hopefully some more will work out in the future.

    Although the mumble chatter was pretty low must of the workout the PAX did help example to Emoji while Deadpool wouldn’t be a great move for the kids.

    ANNOUNCEMENTS

    • F3RVA Summer Tour has begun! Who will be the first to post at every AO this summer?
    • Next PuppyPile 6/23 at 7:05. Sippy Cup will get things started

    SPIT ON THAT!!

     

  • 6 Pax and 6 Billion Gnats

    six studs took off without a named Q to tour Heartbreak Ridge. Here is what transpired:

    COP – SSH, Don Qs, Merkins, Scorpion Kicks, LBCs. COP was ed by Mr Holland.

    Q to YHC. 3 Trips up Honeysuckle hill via Bear Crawl. 5 WWII situps at top, run down then 20 Jump Squats. Head to tennis courts: Sprints across & 15 Merkins. 2 more times then Crab Walk across.

    Q passed to Flipper- down to concession stand for Triple check – B2W, Flutterkicks, run to flag & back.  Handshake took Q over to Jerkin Gym. Descending Jerkins from 7-1. Then 30 WWII situps. Garbage Plate took us home with Triple check again of Inchworm, Dips, and Star Jumps .

    Back to flag for Mary, 10 HR Merkins and COT closed out by Handshake.

    NMS – Great to have Tubbs out for 1st time at HBR. He posted as FNG at Circus Maximus last week. Way to hang in on a humid hot potato Q.

    Mr Holland started us off but could not recall a historic event from 5/29 date to muster a theme so we passed the Q along. As we made our way to the concession stand the gnats hit us full force. It only got worse when we hit the Jerkin Gym. YHC has worked out in some terrible conditions in these last 3 years but the gnats at the Jerkin Gym were unbearable. A few pax almost gagged up onto their partner while holding their legs on the Jerkins.

    Garbage Plate and Handshake handled their Q part fine and are both ready for a full Heartbreak Ridge VQ soon.

    Silent Assassin signing off.

     

  • Oh man, there’s sweat in my ear

    8 RVA men broke the hold of the fartsack to cut through the humidity at No Toll this morning.

    Thang:

    Warmup (all IC): 20 x SSH, 10 x Don Quixote, 10 x Helicopters, guest Q by flashdance for some arm circles (we are going to miss you!), 20 x LBC

    Check Ladder: single, double, triple, quadruple check in the parking lot, ascending only.  Runners take a lap, others complete exercises. For the single, take a lap as a group.  For the double, non runner on LBC, repeato x2.  For the triple, non runners on LBC and WW2, repeato x 3.  For the quadruple, non runners on merkins, flutter kicks, derkins on the curb, repeato x 4.

    Giant luggage carousel: mosey to playground, line up on the landscaping timbers surrounding playground area. As a group, curb crawl counter-clockwise.  At each bench, front man pulls off and does dips on the bench until PAX goes by and then jumps on back of line.  Plan was to go until each man completes a round of dips, and reverso, but we ran out of time.  Might have to try that again sometime, but earlier in the workout.

    numberama, namearama

    Announcements:  Flashdance is working on coffee again after Twin Team, so come on out and get some second F time in.  Also, summer challenge is on: visit all AOs by Labor Day.

    Flashdance took us out.

    Moleskin: excellent work this morning, men. Had a smaller group than anticipated, but the energy and mumblechatter were excellent (Flashdance pushed so hard, sweat was dripping into his ear!) and it proved a good time to try something new and use the playground area.  I had been thinking about using those timbers since hanging there watching my kids play a while back and was glad to break it out today.

  • Sweats Up!

    15 emerged from post holiday (as well as basketball and hockey) slumbers for this week’s Spider Run.

    The Kanawha route was called in 4, 5, and 6 mile variations.  Out the River Rd entrance and hang a left and then immediate right in front of the shopping center.  Hang a right on Westham Station and begin the ascent up a nice hill.  Hang a right at the top onto Country Squire which will put you out on Westham Pkwy.

    4s – Hang a right on University Dr and back to campus with a lap and half around the lake.

    5s/6s – Hang a left on University Drive, right on Ralston, left on University Dr to Ziontown.  Cross Ridge and cut through the parking lot to Forest.

    5s take a right on Lakewood and then a right on Westham Parkway and a left on University Drive to return to the lake.

    6s take a left on Forest and then a right on Rock Creek, right on Baldwin, and a right on Westham Pkwy.  Take a left on University Drive to return to the lake.

    Bleeder took us out.

    Announcements:

    • Summer Challenge is in full effect.  Sign up!
    • Puppy Pile on 6/23 – Sippy will kick things off.

    Time to Taper,

    Lockjaw

  • Another great Memorial Day beatdown

    45 from around VA came down to Belle Isle for a Memorial Day convergence. Weather was 70, sunny, and plenty humid.  We did:

    Head to Browns Island for COP:  Invisible Jumprope, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, & 10 Burpees.  Split the PAX into 2 groups:  Gumbo took one group and Spit the other.

    YHC stayed with Gumbo and we did Triple Check: Dips, JumpSquats, and Run bridge.  Then run around Island and stop for 2 burpees every lightpost.  Q was passed to Flatline.  We did Buddy carry and PLTs across field.  bOB took Q and had us Bear Crawl across field (his apparent superpower) and stop for WWIs.

    Oyster took Q and dropped another Triple Check of Derkins, Squats, and run across island.  Saab then gave us 11s of HR Merkins and Heels2Heaven.  Head back over Bridge then stop for Crab Walk down street & 10 reverse Crunches until audible back to flag.  Then up hill to VA War Memorial.  20 Merkins up top.  Back down and Gomer Pyle took us out in COT.

    NMS – This Memorial Day tradition keeps getting better each year.  45 PAX strong.  Looks like Swirly played nice and passed the Q along with his PAX.  I’ll let those guys detail in comments.  Great words from Gomer Pyle in the COT and nice to remember by name those fallen in the line of duty for us and our country.

    The CVille PAX was fiesty as they stayed in our split PAX.  Beedle put us all to shame but good to find out he is a 26 yr old Army officer. For some reason our PAX stayed on Browns Island and got totally filthy rolling around on the dirt.

    Great work by our 2.0 FNGs Timex & Van Winkle.  Also good to have Sippy’s 2.0 out and Bootleg’s 2.0 who was the only female present amongst our 45.

    Enjoy the rest of this Memorial Day and take a moment to remember how lucky we are as Americans thanks to those who sacrificed their lives for this great country.

    Announcements:  Tour De RVA has strarted, sign up on the spreadsheet.  Also Puppy Pile is back on for 6/23 at Dogpile with Sippy taking the lead.