Category: Richmond, VA

  • Sounds of Nature or Why Didn’t I Bring a Speaker

    A magnificent nine posted for another edition of Circus Maximus (yet another AO where YHC lost the naming discussion).  With cars pulling in at start time we got right to it.

    Warmup COP: SSH, Don Quixote, squats, scapula merkins, merkins

    Return to the 9 minute kb complex from hell (30 secs of ea. exercise with little or no stopping between sets)

    • Two handed swings
    • Cleans
    • Snatch
    • Clean and Press
    • Lunge, 30 sec ea. leg
    • Single leg dead lift, 30 sec ea. leg
    • Single hand swings, 30 sec ea. arm
    • Goblet squats
    • Push press, 30 sec ea. arm
    • Swing burpees

    ~1 minute rest while we did leg raises and flutter kicks then back through the complex above

    Move to grassy area for ciabattas (4 sets of ea. exercise with 20 secs on and 10 off)

    Group 1: Frog Burpees (think regular burpee but with a frog/donkey kick instead of the merkin) and alternating L/R Snatches

    Group 2: Swings and Balls to the Wall Walk (B2WW= regular B2W position but then you try to walk out to a plank and then back up= crowd pleaser)

    Circle up for American Hammers, Hip-up Sit-ups, V-up Tuck-ups

    COT

    NMM:  Halfway through the first complex Offshore asked if YHC had music for this previously.  He was correct, but the speaker kept going out, and it was abandoned halfway through the workout.  Before this is attempted again, a new speaker or some sort of effort to rectify the music situation will be undertaken.  It turns out that standing in a circle while swinging around weights does not always engender conversation and the grunting escalates as the workout progresses.  JVille eventually takes on a wheezing, ragged grunt.  Attila goes from grunt to whimper, and YHC realized that the person who sounded like they were giving themselves a hernia was in fact YHC.  All that said, the best had to be White Deer as his grunting took on an urgent and excited tone during B2WW.  We were all getting a look into his “O” face/vinegar strokes, and none of us needed to see/hear that.., least of all, his 2.0.

    As indicated by the noises, hard work was done by all.

    Stay Classy,

    Toga

     

  • Everyday People

    Seventeen gathered in small pods @ Mary this AM for a highly anticipated anniversary beatdown.  Here’s the way it went down:

    COP
    SSH – 20
    Jump Rope – 20
    Don (The Donald) Quixote – 13
    Mountain Climber – 20
    Copperhead Squats – 20

    The Thang
    Mosey to the tennis courts for a variation of Polar Bears called Bearpees.  A bearpee is a 4 count bear crawl followed by a burpee.  Start at one side of the tennis courts and proceed across all 4 courts, crawling 4 count followed by a burpee.  Plank-o-rama until everyone completes.

    Staying on the tennis court we modified Dora 1-2-3 to include line drills.  Aptly named Doricide 1-2-3.  Partner up and perform exercises while the other does line drills on the tennis courts.  Exercises were: 100 merkins, 200 squats, 300 LBCs.  Flutter kicks then plank-o-rama until everyone completes.

    Bearpee round 2.  4 count bear crawl followed by 2 burpees.  Proceed across all 4 tennis courts.  Everyone loved it.

    Triple up for Triple Check.  Exercises were hold 6 inches, plank, and run to the end of the tennis courts and back.  Starting with round 2 we replaced plank with merkins for some more fun.  Al Gore until everyone finishes.

    Bearpee round 3.  4 count bear crawl followed by 3 burpees.  Introduced broad jump burpees this time.  Proceed across all 4 tennis courts.  This was the PAXs favorite part.

    Circle up for 5 MOM.  20x – American Hammers, Flutter Kicks, Reverse Crunches, Freddy Mercuries.  Finish off with Superman + 20 count by Lockjaw.

    Mosey back to the VSF where YHC took us out.

    Moleskin
    As YHC has a tendency to do, YHC signed up for this date back in January.  While 4/20 has a certain meaning to unemployed millennials in Colorado, 4/20 means something completely different to me.  Exactly 2 years ago today YHC finally succumbed to Fudd’s (and Lockjaw’s and Toga’s) EH attempts.  The music being played as we all arrived is a tribute to that day.  I joke about that day plenty and love to tell the story; however, there is a certain verse from one of those songs that sticks with me.  Whether it’s during a tough beatdown, tough day at work, or tough day in life I often reflect back on that one line:

    Everyday people do everyday things but I can’t be one of them

    We are not everyday people.  It starts with showing up at 5:30 every morning in the dark.  That is not everyday people.  Punishing ourselves for 45 minutes before most of society is even awake is not everyday people.  Supporting our community with 3rd F Breaking Bread opportunities is not everyday people.  We are not everyday people so let us go out in the world and be extraordinary men.

    My first workout was a classic Chum Bucket beatdown.  I’ll never forget the pain I felt in the days after that workout.  Little did I know that it doesn’t get easier.  As Bleeder always says, you just get to do more.  Today was my attempt at pushing our bodies to the brink the same way I did two years ago.  I hope everyone enjoyed it.

    Announcements
    CVille – send names to Lab Rat.  Surry county may be starting up soon as well.
    Breaking Bread – This Sunday evening.  Talk to TYA if interested.
    Earth Day 5k this Saturday.  T-shirts are legendary.

    Splinter out

  • What is best in life

    Six grim eyed warriors bravely conquered the fartsack to face the rain and gloom to scream defiance in the face of the Sad Clown. This is how the battle progressed…

    Mosey to school entrance

    COP: All IC

    SSH x 10

    Hillbillies x 10

    DQ x 10

    Mosey to front yard

    Crush Your Enemies

    11s – goblet squats and Lawnmowers each side

    5 step Death Crawl between

    See Then Driven Before You

    Tree of Woe – Partner up with someone with a bell close to the same weight. Partner one runs the loop while partner two static holds both bells at arms length to the sides until partner one returns, switch

    Two rounds

    Hear the Lamentation of Their Women

    Valeria (Lindsey)

    Merkin Rows and sit up press

    adjust by ten each time

    2 count Mountain Climbers between sets x 20

    Beast

    6 Clean and press at every third parking space. Right arm down, left arm back

    6 of whatever you want down and back

    Mosey to the VF

    Announcements:

    Askcreek 5K May 20th see Spit

    Charlottsville expansion May 20th see LabRat

    New AO in Mechanicsville at Pole Green Park May 11th See Phonics

    Numberama

    Namearama

    Emoji took us out

    NMS:

    Welcome to Blue Cheese, hope to see you around more. YHC only had a 10 pound bell for him to use. This brought some mumblechatter at the beginning but he seemed to be more appreciative of it at the end.

    YHC was originally worried that the beatdown would not live up to the Conan theme in intensity. But one the Tree of Woe was brought out and experienced, all doubts vanished. As usual, Helix’s form was excellent, even when he was trying to death crawl back to his car.

    Once again thanks for giving me the privilege of leading and for allowing me to be part of this great group.

    Do you want to live forever?

  • Women’s Competitions

    5 brave souls fought back the draw of the fartsack to bang out an SOT beat down that went something like this

    THANG

    Mosey to front of school.
    COP: SSH, DQs, Imperial Walkers, Merkins (interupted by bus), Plank-o-rama

    Mosey over to curb for Side Curb Crawls: to the right, bear crawl over median, to the left (90s total)

    Mosey to side entrance for Chabattas (20s on, 10s off)
    1) Planks
    2) Hello Dollies
    3) Box Jumps

    4 corners in side parking lot:
    1) 10 merkins, 20 lbcs, 10 merkins, 20 lbcs
    2) 15 merkins, 30 lbcs, 15 merkins, 20 lbcs

    Chabattas again: Peter Parkers

    2 Laps to stretch out

    Chabattas again: Monkey Humpers

    Mosey back to flag for quick Mary: American Hammers, Rosalitas, Slow Box Cutters

    COT – Johnsonville took us out

    NM

    Solid showing on a cool, rainy morning. YHC had something stupid planned, but bailed on the plan after remembering Johnsonville had a gimpy knee. Maybe another time.

    TClaps to Johnsonville who posted even after running a 5K in the neighborhood last night at 10:15 “for the fun of it.”

    Honeymoon demonstrated the “real monkey humper”, which hurt…even as a single Chabatta round.

    Carmen Sandiego mentioned something about big tires and women’s competitions on his farm, hence the BB title. All YHC heard was “women’s competitions” and didn’t ask for clarification.

    Announcements:
    HDHH tonight. See Flashdance’s pre-blast.
    Golf Tournament May 19. See Wilson.

  • Snake on the stairs

    Twelve strong took on WDog, along with other animals, on a rainy morning.

    COP- SSH, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Bay City Scissors

    Front of Carillon for – Assault on the Carillon. 20 minutes of- Run up steps, 20 of an exercise each corner, 5 Burpees each time back at the star. Exercises were Derkins, Donkey Kicks, Jumpsquats, and Freddy Mercurys.

    Mosey down hill to bottom of Rugby Rd.- Alternate up road between Lunges and Bear crawl. Mosey to Carillon field – American Hammers, Heels2 Heaven, & Ring of Fire. Mosey back to the Flag.  BT took us out.

    NMS – YHC wanted to break out the Assault on the Carillon again to see how it went a 2nd time, also after 5 Qs in the last week it made for an easier Q. All the PAX put in a strong effort but the star was the snake we found on the steps half way up.  It was maybe Rosie who spotted it and warned the pax. Most just got on with it and stayed on the other side of the steps.  Bleeder went the extra mile and grabbed a stick to relocate the snake. Expect to see Woodfin Pest Removal billboards up in the near future, YHC imagines Swirly holding a shovel looking menacing. Speaking of Swirly YHC was amazed the snake was not found in Corporate’s Sweep of the AO before the beatdown.

    During the COP Saab and TYA broke off into their own little circle to discuss 50 year old stuff YHC guesses.  There was another group, non ST’ers, that ran past during the middle of our 20 min at the Carillon. Most of the tomatoes were wearing lights on their shoes ala Offshore. Looks like he is a trend setter, expect to see Under Armour incorporating Duct Tape in their new line this fall…

    Welcome to FNG Septic. Partly named for his career, but also in part of his involvement in the underground industrial music scene hotbed that is Bon Air.  Good to have BT back at WDog this morning, he drove to the AO. 6 miles round trip, gas used – 14 Gallons.  Also Clavin continues to post and get stronger each time out.

    Announcements – HDHH today. PAX be prepared to try out Hardywood’s new exercises: Carolina Dry Humpers.

    Silent Assassin signing off for a few days, out.

  • Big boys can jump too

    A Fiesty fourteen posted to a perfect 60 degree morning with the misty fields of NoToll calling for us to play. And play we did:

    COP – SSH, Merkins, Helicopters, Hillbillies, LBCs

    Mosey to benches, partner up- Bench kicks and run across field. 3 times. Line up for 1 round of Human Centipede.

    Mosey to covered benches – Derkins, polar bear out 5 then WWII situps. Start at 10 reps then increase by 5 up to 30. Mosey to front of NoToll, past cars. Totem pole smoker run- 5 Leg Tosses.

    Head to benches for Dips & Box Jumps. 10, 15, & 20. Pax then were offered attempt at Box Jump on top of table. Many tried and all were successful.

    Mosey to Basketball court for Mary – American Hammers, Freddy Mercurys,AL Prom Dates. DK took us out.

    NMS- Another day another 14 PAX for YHC’S Q. No theme today, just lots of movement. Hardywood was LIFO into the COP as is his semi-usual.

    The Human Centipede was sloppy, PAX need to do this more. YHC believes with Fudd out of RVA during the week Honeymoon takes the mantle of Pax member who needs most help with Q instructions. Since he doesn’t know what Polar Bears are there needs to be much more of those SOJ as repetition is the best method to learn.

    All PAX were happy for a Derkins ladder up to 30 according to YHC’s memory.

    The box jumps up on the table at the end were fun. Flashdance, Carmen San Diego, and Viral all took it on to the worry of some Pax. Viral jumped up, touched the roof, and did a back flip off the table. YHC likes taking these higher Box Jumps on to work on explosiveness and the mental part of it as well.

    Strong work by all the PAX today. With the warmer weather the sweat level in the gloom is ramping up.

    Announcements – HDHH Preblast is up. Be sure to park at James Center to make Mr Roper happy.

     

  • DaVille gets B.O.M.B.S

    15 men climbed out of the fartsack to greet a perfect morning for a beatdown.  This is what we did:

    Mosey to soccer field behind AHS for COP.  Exercises included : SSH x 1 IC (for The Carpenter who is traveling this week), Invisible Jump Rope x 20 IC, LBCs x 25 IC, Up Downs x 10, Merkins x 5 IC, Right handed Annie x 10 IC, Left handed Annie x 10 IC.

    Mosey to sidewalk beside parking lot for Indian Run Style Pole Smokers.  Pax member performs polesmokers x 7 and runs to end of line.  Repeato until all Pax have completed pole smokers.

    Mosey to soccer goal and line up across the field on the end line for B.O.M.B.S.  Partner up and while one partner runs across the field to the opposite soccer goal and returns running backwards.  Other partner performs exercises.  As a team exercises performed are:

    B – Burpees x 50

    O – Overhead Claps x 100

    M – Merkins x 150

    B – Big Boy Situps x 200

    S – Squats x 250

    Mosey to BBALL courts for suicides.  Regular suicides LBCs x 25 when complete.  Burpee suicide LBC x 25 when complete, Reverse Suicide LBCs x 25 when complete.

    Mosey back to Shovel Flag for 4 minutes of Mary.  Exercises included are Freddie Mercury and American Hammer.

    Numberama, Namearama, YHC took us out with quick prayer.

    Announcements

    Wilson has a golf tournament May 19, 2017

    Ashcreek 5K, May 20, 2017

    CVille expansion. Send LabRat names, emails.

    New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

    NMS : Today, YHC wanted an Interval Workout to really get the lungs burning in preparation for all of the races F3 RVA has coming up in the next couple of weeks.  With that in mind, YHC has been wanting to Q a BOMBS workout since reading the BB from Gumbo at No Toll.  The lungs were definitely awake as there was not mumble chatter from the PAX this morning.  The PAX crushed the BOMBS with just enough time to grab a breath of air before the suicides.  As the PAX was cruising through the suicides, there seemed to be a lot of activity around the parking lot, with students and teachers arriving early.  YHC noticed the early arrivers were watching the PAX, and the looks on their faces said, “These guys are sweating their a@#$@ off, but it looks like they are having a lot of fun.”

    It was a pleasure having Paddy Mayo join the F3 RVA Pax the last couple of days.  Safe travels home this morning.

     

  • Lee’s Lieutenants

    13 Strong and able posted today to get some miles in before the upcoming races (half marathon and Ragnar).

    Depart UR, and up the Ridgeway/Fairway/Robin/Iris hill to Three Chopt.  Cross Three Chopt and stay on York.  York to Maple and Maple to Grove (eastbound).

    Turn left on Greenway.  4 milers will take Harlan to Roslyn and back to Grove and retrace their routes back to SF.  5s and 6ers continue on Greenway to Oak paying homage to the DS Freeman house and take Oak back to Grove.

    5s take Grove to Henri to Towana to the main entrance of UR (take right at fork) and back to SF.  6ers headed east on Grove to Westmoreland.  Return westbound on Hanover/Grove and take the 5s route to SF.

    YHC provided a history lesson of DS Freeman and the subsequent owner who invented the beer can pull tab, predecessor of the modern pop top.

    Taxi Cab took us out.

    NMS:

    The Ridgeway/Fairway/Robin/Iris medley of roads going up the hill shall now be known as “Swirly’s Hole” providing shorthand for communicating these routes.

    Upon re-entering UR, Taxi and I saw Splinter’s duck standing in the middle of the road yielding not as we passed by.

    Good conversation today.  The Pax was strong today pushing pace and distance.

    Following yesterday’s precedence, Toga had to abruptly depart and head home.  As a dad on his own this week, there was inquiry as to how he was making it to the workouts.  Toga must know precisely when the chloroform wears off signaling his hasty return to home.  Hang in there!

    Taxi Cab was caught off guard when I called upon him to take us out.  Always be prepared for the prayer roulette at the end.  It may hit like a cobra strike at any time.

    Announcements:

    C-ville launch – See Labrat.

    HDHH – Flashdance posted the details.  Southern Railway – 530 for those working out first, 615 for drinks only.

  • HDHH

    Time for some second F-in

    The game plan meet at Southern railway taphouse, we will do a 45 minute beat down that will start and end at the taphouse.  We will meet up outside the front door of the taphouse on 14th street.  There is parking behind the tobacco company on 12th st.

    Time 530

    Address 100 S 14th St, Richmond, VA 23219

     

     

     

     

     

     

  • The Hard Rock Cafe

    Three amigos rose to greet the dawn of a new day.  It went a little something like this.

    COP: SSH, Imperial Walker, LBC, FM, Merkin X 20

    Easy As123: The exercises in order: pull-ups, burpees, WWII situps.  5 Rounds total.  Reps per round 5 10 15, 4 8 12, 3 6 9, 2 4 6, 1 2 3

    Triple Check: Runner, flutter kicks, jump squats.  To make this a little more fun the runner carried a  ran down the hill and back up.  Fun times.

    Rock N Roll, The Hard Way: Each man grabs a rock.  Starting at the top of the park, follow the service road down to the pond, go around the pond and all the way up the Hill of Ill Repute. Approximately 1.5 miles.  This run is to be completed while carrying a rock.  At each lamp post perform one of the following; merkin, squat, overhead press.  The first quarter of the run reps were to 10.  2nd quarter to 8. 3 quarter to 6. 4th quarter to 5.

    Ring of Fire – Strict WWII situps, Helga X 20.

    COT – Namerama, numberama, Swirly lead us out.

    Notes:  Helga is the name of Rosalitas dirty sister.  The Helga is a combination of Rosalita and Heels to Heaven.

    News: Flashdance is leading HHDH this month, see him for details.

    Get a shirt and karma for $25 at the Earth Day 5K. http://www.viridiant.org/event/2017-richmond-earth-day-5k-race-without-a-trace/