Category: Richmond, VA

  • The Greatest of Birthday Gifts…Burpees!

    Despite deceptively cold weather, four faithful Gridiron warriors participated in all 3 F’s this glorious Saturday morning.  Here is how it went down:

    • Pregame – the PAX continued its study of 2 Peter 1 by looking at a series of verses on self-control:
      • Why self-control is important – Galatians 5:16-24
      • Where we find self-control – 1 Corinthians 10:13, 2 Timothy 1:7, Zechariah 4:6, Philippians 4:13
      • Why we need self-control – Titus 1:8, Proverbs 25:28
      • Words of Encouragement – 1 Timothy 6:12
    • COP
      • 30 SSH
      • 25 IW
      • 20 DQ
      • 20 merkins
      • 20 LBC
      • 15 pickle pounders
      • 15 crab cakes
      • 15 monkey humpers
      • Arm circles – 10 big/5 small, forwards and backwards
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 30 APD
    • Mosey to the playground for a jerkin ladder – 7,6,5,4,3,2,1
    • Mosey to football field for a arc loader
      • Bear crawl
      • Crab walk
      • High knee skip
      • Lunges
      • Bunny hops
      • Crawl bears
      • Karaokes
    • Triple check – 200 yard run, WWII sit-ups, deep squats
    • Mosey to pavilion for 25 dips, 25 step-ups (left leg), 25 dips, 25 step-ups (right leg)
    • COT with YHC taking us out
    • 3rd F – breakfast at Einsteins

    Announcements:

    • Punisher will be 6:30 PM on Monday night. Come to Holden Elementary for a workout after the sun goes down.
    • Circus Maximus will be starting at 7:00 am on Thanksgiving morning. Kettle bells before your favorite turkey trot.  Take note and make it a reality.

    Today we celebrated the birthday of Earthworm, a “respected” member of the PAX.  What does one give a man who already has so much (great wife, good job where he is his own boss, 2 sons and a soon-to-be daughter-in-law, ability to write a BB in Latin, etc.)?  The answer – burpees and more burpees.  It is the gift that keeps on giving.  For some reason, I have not yet gotten my thank you note.  I am waiting.  I know it is coming.  You’re welcome EW; I know it was your favorite gift!

    We had a few folks out today with injuries and travel.  It was quiet without White Deer.  I do not know which excuse Nightcrawler qualified for.  I am assuming that Friday night wine consumption played a role.

    “A man without self control is like a city broken into and left without walls.”  (Proverbs 25:28)

    God is good all the time.  Remember to give thanks this week.  We have much to be grateful for.

    Attila

  • Every Saturday Should Start With A Dogpile…

    22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down…

    Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including:

    • 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball – congrats to my nephew (F3 – Shawshank) and Bleeder’s neice.  They earned it!
    • SSHs x20
    • Merkins x10
    • Imperial Walkers x15
    • Merkins x9
    • DQs x10
    • Merkins x8
    • Copperhead Squats x15
    • Merkins x7
    • Arm Circles x10 forward and backward, large and small
    • Merkins x6
    • LBCs x20
    • Merkins x5
    • Flutterkicks x10
    • Merkins x4
    • Box Cutters x10
    • Merkins x3
    • Hillbillies x10 — Jville/SOJ HOP mandatory
    • Merkins x3 — Yep YHC blew that one – sorry guys but a few extra merkins never killed anyone right?
    • Freddy Mercuries x10
    • Merkins x2
    • American Hammers x10
    • Merkins x1 — TOTAL Merkins = 116 (not counting the Burpees)

    Rusty Cage – mosey to the Rusty Cage and partner up for some pull-up and jerkins.  Each PAX member completes 3 rounds of 5 pull-ups, with help from partner as needed, and 3 rounds of 5 jerkins.  Plank-o-rama for the six.

    Amphitheater Time – mosey to the top step of the amphitheater and work our way to the bottom with 3 jump-squats on every step going down.  Then, 5 incline merkins on ever step going back up (90 more merkins for those counting). Al Gore in the circle for the six – or if you are YHC, Upchuck and Hardywood – go back and join the six for some extra motivation and incline merkins.  Well done fellas!

    Lawn games

    • Four corners – Corner 1 = 10 WWII situps, run length of the lawn (yes, full length Wilson) to corner 2 and perform 20 jump-squats, bear crawl width of lawn to corner 3 and perform 30 2-ct mountain climbers, run length of lawn to corner 4 and perform 40 merkins, bear crawl back to corner 1.
    • Triple Check – BTTP (Balls to the Pots), LBCs and Run full length of the Lawn — three rounds through.

    Mosey/Sprint back to the Flag

    COT, Number-rama, Name-a-rama and  YHC took us out.

    Announcements:

    • Convergence for Thanksgiving at 45MOM starting at 0600 and ending at 0700 with coffee in the parking lot and some 2nd F afterwards.  TYA has the lead and rumor has it the beatdown will be heavy on Virginia references in honor of the First Thanksgiving just East of Richmond at Berkeley Plantation.  Bleeder has been tutoring TYA on his VA History — don’t miss his presentation on Thursday!
    • Breaking Bread – 3rd F opportunity – Sunday Nov. 26.  Hardywood has the Q and he needs at LEAST 2 or 3 volunteers to help him out.  If you are willing and able, contact Hardywood.  It is a great cause and you won’t regret the 2-3 hours of service.  5:00 – 7’30 usually.
    • If you haven’t watched the clip LabRat posted — https://www.youtube.com/watch?v=LL8FKpR3H78#action=share – check it out.  Great idea. Great cause.  Let’s support our brother on this!

    NMS:

    YHC had no particular theme for today other than the brief, but painful, tribute to the VMI Class of 2019 for earning their rings.  The goal was to use some of YHC’s favorite spots that don’t require light at our amazing AO (it’s been a few weeks since YHC has been able to make it to Dogpile) and, of course, to pile on the merkins.

    The PAX was great.  The mumblechatter was flowing, and in the end the sweat was rolling — all in all, another great F3 jumpstart to our weekend.  Great job guys.  A pleasure to step out front and lead as always.  Thanks for following…mostly!

    Have a great weekend – and to those heading off for holiday travel – have a great Thanksgiving.

    No more Gumbo for you!

     

  • Dastardly Dora Demolishes Dashing Denizens of the Creek.

    17 Hardcorp Creeksters met at the Church for the Beatdown.  It must be cold in the mornings because everyone arrived within 4 minutes of the start time!

    The Pain was brought in the following fashion:

    Mosey 2 laps around the Church to COP

    COP:

    10 arm circles small, 5 big  (all three count) reverso

    20 (3 count) Hillbillys that Q accidentally called imperial walkers.

    20 (3 count) Imperial walkers that the Q properly called imperial walkers

    20 (3 count) LBCs

    Mosey 2 more laps around church.

    Broken Wheelbarrows, each Creekster had to do 2 lengths from lightpost to lightpost in both barrow and pusher position.

    Hold plank until all done with BW’s

    20 (3 count) Carolina Drydocks

    DORA OF DEATH:  100 burpees, 200 crabcakes, 300 dwight howards.

    We had to stop at 0613 hours because we just couldn’t make it all fit except maybe OPUS and his Partner…who was that?  Teaparty?  So we had to get back to the Shovel Flag, numberama 17!!! and namarama…..announcements…. I forgot, so if you remember, put ’em in the comments please.  The Carpenter took us out with prayer.

    Sorry, we couldn’t extend gentlemen, I had Guantanamo and Fire Drill planned but we just didn’t get to them!!!  Next Time!  Everyone worked hard….good to see people sweating in the cold!!!!

    Thanks for letting me Q again.

     

  • Extended Mary

    3 SOJ regulars hit the darkness of TwinTeam for a little improvised beatdown.  YHC had the Q but didn’t have any set plans, a visit to the namesake, laps on the track, staying close to the parking lot were all on the table when Flashdance rolled in at 0529:30.  Here’s what we ended up with

    THANG

    Mosey behind the school for a warm up of SSH, DQ, IW, Hand release merkins, FM

    Triple Check at the bus loop – Run the loop, slow (good form) 6 count burpees, split squats

    Lindsey – Around the playground track stopping at each corner – Merkins and Box Cutters

    6 Pack – Pullups and Jump Squats – Plankarama

    Back behind the school for some extended Mary including but not limited to:  FK, 1-leg APD, American Hammers, Crunchy Frogs, Dollies, Rosalitas, Peter Parker, Parker Peter – Run/Power Skip across the courts for a break

    Triple Check – Run across the Courts, Merkins, Monkey Humpers – Cut it short to get back to the flag

    NMS

    Good to see Flashdance back out after a week or so of staying home early mornings with his kids.  Could tell he was missing F3 by the amount of mumblechatter between him and Mr. Roper.  Not sure how much work actually got done but sometimes it’s not about the 1st F as much as it is the 2nd.  The extended mary got plenty of complaints that beach season is not on the horizon but no time like the present to get ready.  Post workout discussion about how to make your charity dollars go far and be worthwhile rather than donating to a large university or charity with a huge endowment and overhead.  That segues rather nicely into the first announcement.

    Announcements –

    • LabRat has a new fundraising/coffee shop venture that sounds pretty amazing – video link in the comments
    • 45MoM Thursday at 600 – 1 hour workout  with coffee afterwards

  • Citizen’s Arrest from the Noise Police

    The Routes

    • East on Grove and turn right on Thompson, left on Floyd.
    • 4 milers – left on Shields to Hanover, left on Hanover, left on Blvd, right on Grove to VSF
    • 5 milers – left on Lombardy to Hanover, left on Hanover, left on Blvd, right on Grove to VSF
    • 6 milers – down to Monroe Park and back on Grove to VSF

    Labrat took us out.

    NMS

    What to start with today?  Three strides into the run Sippy misjudged the lane of the approaching car and was almost taken out.  Most of the mumble chatter erupted post run during announcements when Labrat brought forward a new family venture they are kicking off: a non-profit coffee house.  The G rated version is hilarity ensued when special provisions of tea would be available for Saab since he doesn’t drink coffee – something about his special tea bags.  One of the local walkers reprimanded us for carrying on at such an hour.  Laughing and mild talking be banned.  We were respectful and perhaps we will see TYA channel his inner Toga and make amends with flowers at some point.

    Maybe it’s time to buy an F3 clubhouse on Commonwealth for post workout festivities?

    Its great having Kenya with us.  Her distinctive dog tag rattle let’s YHC know when she is about to overtake him on the return trip.  Besides, she almost took Labrat out with her leash during the COT.  Well done!

    Announcements:

    • Labrat’s new coffee shop venture.  Post the video if you like.
    • Thanksgiving workout at Mary – 6AM time to celebrate the tradition that started in Virginia.

    Time to Taper

  • 12 minutes never felt so long

    5 glorious members showed up right at 5:30 with a sixth showing up just a touch after the opening bell.  Little did he know that meant he had to grab the heavy bag.  What a beautiful morning to be running around an empty parking lot to still almost get hit by cars. Went down like this:

    Each person grabbed their favorite Sandbag and headed towards the middle of the parking lot.

    WU – Side straddle hops, push up planks, Lunges, power hops x2, T push ups, lunges with hands in air…..counting game was on point!

    Round 1: 12 minutes total, 40 second intervals. Squat to push up Press with Sandbags (Intermediate 3/
    Advanced 5) followed by Squat Jumps over the Bag  (Int 5/Adv 7). However fast you finished, remain part of the 40 seconds you got to rest.

    3 minutes in between – Plank/ab work

    Round 2: 12 minutes total, 40 second intervals. Squat to high pull with Sandbag (inter 5/adv 7) followed by 30 yard sprint. Half way through increased the distance of the sprint.

    Introduced our friendly sandbags to the benches from Sparky’s last Q for a round of 15s. Step ups with Sandbags on left leg, then switched to 15 reps on the right leg.

    Lunges back towards the cars – approximately 50 yards. Light Jog up the hill to the cars. Numberama/Namearma

  • 100th time feels like the first time

    25 strong and 2 FNGs came out to 45MoM on a perfect November morning. Short sleeve and shorts weather although most pax opted for more layers. Here is what went down-

    COP on soccer field since we needed the space- SSH, Don Qs, Hillbillies, Merkins, Freddy Mercurys, Arm Circles, 10 Burpees.  Head to corner of track- 100 Merkins. As many sets as needed, run a lap after each sets. 3 sets (2 laps) for most. 10 more Burpees.

    Head to blacktop- Wheelbarrow width of court and back with partner. 15 more Burpees.

    Back to soccer field – 100 total PLTs and 100 Shoulder Presses. Polar bear across field then finish off with some Honeymoon Suite- APDs, Monkey Humpers, Pickle Pounders. Back to the flag.

    NMS- YHC knew it was going to be a good morning as the cars kept rolling in right before 5:30. 27 pax is great but can cause some changes in plans. In the COP Rosie carried the SOJ torch during the Hillbillies.

    Many pax began to wonder if the 100 theme would carry over to Burpees during the 2nd round, alas not enough time. 35 were still enough.

    The Shoulder Presses were merely thrown in to try to recreate some BT-Viral magic. Again this exercise is underutilized but form was terrible all around. Polar bears at the end got the Merkin count up to 150 or so. Many PAX were groaning as the pickle Pounders count got north of 10. Maybe a December Pickle Pounders challenge is in order…

    Welcome Syncro and Spicolli. Hope to see you both out next week at 6:00 at 45MoM to celebrate the first Thanksgiving that was just down the road at Berkeley Plantation.

    YHC had been wondering how many total Qs he’d done since starting 2.5 years ago. The podcast prompted a count and YHC noticed the count was conveniently at 99last week. Thanks for playing along this morning and all of these Qs. Q’ing is really a great way to channel your energy and work on your leadership skills. YHC hopes to see many more in the Centennial Q Club in the coming years. As an aside running Qs do count, but only 20 of them towards the 100 goal. Sorry Lockjaw and TYA…

     

     

  • Party of 3

    3 duded posted for the Wed night Trail run and here is how it went down.

    Run north to south loop – 7.3 miles .

    EF Hutton forgot his bandanna but he brought his head light – Shakedown had a sock malfunction but by 5:03PM we hit the trail. 1hr 17min later we were done = boom!

    It was a beautiful night – great to have Shakedown and Hutton out there – you guys are going to crush Bear Creek !

    Missed TYA out there but he got his miles in early that morning…

    Great run guys way to push – enjoyed it !

  • Non aequum venti

    Four strong posted at CM on a delightful autumn morning in the West End that was marred only by the inconsiderate winds of two chronic offenders.

    THANG:

    X10 SSHs, X10 DQs, X10 Slow Deep Squats, X10 Curtsey Lunges, and X15 Arm Circles Fwd and Rvs.

    Various stretch runs

    KB Shuffle Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
    KB Shuffle Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
    KB Carioca Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
    KB Carioca Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
    X20 Merkins
    KB Shuffle Left – X20 Merkins
    KB Shuffle Right – X20 Merkins
    KB Carioca Left – X20 Merkins
    KB Carioca Right – X20 Merkins
    X21 Merkins
    X10 KB Statue of Liberty Squats – RH High
    X10 KB Statue of Liberty Squats – LH High
    Shuffle Left – X20 Merkins
    Shuffle Right – X20 Merkins
    Carioca Left
    Carioca Right
    X100 KB Pullovers

    COT:

    Numberama and Namearama

    Announcements: Attila has X2Q at GridIron – Pre-Game at 0640 and 0700 kickoff.

    Strong closing prayer by Attila.

    MOLESKIN: Safe travels to ChumBucket and family – Je me souviens!

    Mark 8:15 (NIV) “Be careful,” Jesus warned them. “Watch out for the yeast of the Pharisees and that of Herod.”

  • Mann-data

    Some mann -data for your Wednesday…

    6 to 7% of men do not wear underwear on a regular basis.  Say what?

    14% of men are 6 feet or taller.

    Guys brush their teeth an average of 4 times a week in the shower.

    25 percent of men  begin to see the first signs of hair loss before age 21.

    The typical U.S. Congregation draws an adult crowd that’s 61% female, 39% male. This gender gap shows up in all age categories

    More than 90 percent of American men believe in God, and five out of six call themselves Christians. But only one out of six attend church on a given Sunday.

    The average man accepts the reality of Jesus Christ, but fails to see any value in going to church.

    Males account for approximately 70 percent of all Ds and Fs in U.S. public schools.

    Young men are about four times more likely to commit suicide as young women are.

    5 chilly men showed up for Manndate this morning.

    COP:

    1 minute of merkins
    boat canoes
    sit up presses
    halos
    slingshots
    single arm deadlift
    single leg deadlift
    pistol squats without, then with KB IC
    Renegade Rows each side IC
    goblet squats
    racked squats
    half kneeling press
    side stepping swings
    1 minute of merkins

    CAtch me if you Can:
    1 partner KB side lunged around the bus loop, the other skipped to catch the lunger.  Modified to Waiter carry for times sake.

    Odd and Even Ladder:
    1 Burpee, 2 Tricep Presses, 3 burpees, 4 Tricep Presses, repeato up til 10 then come back down the ladder.

    1 partner does Mountain Donkeys, the other runs across the loop and back — switch until time is up.

    30 seconds of Merkins to finish.

    The data about men is startling and disturbing.  I believe that most men are looking for more in life than their current lives are showing.  We crave adventure, challenge and freedom.  We loathe the ordinary, the mundane, the cookie cutter lives that some of us lead.  We tend to  gravitate towards the comfort of an easy chair when we should be on our knees lifting up another brother in prayer, in plank position doing merkins, or spending time with our family and friends.  At times, I am guilty of trying to live that comfortable life and not doing what I need to do to spread hope or make myself a better person or inspire others to be awesome.  Let’s challenge ourselves this week to not be one of the statistics, but to help change what is considered the norm!

    Peace!
    Opus