Category: Richmond, VA

  • An ode to Jimmy J

    Three strong mosey into the gloom

    The Thang
    Mosey to the basketball courts
    COP
    10 x Helicopters
    25X SSH
    26x Hillbillies w. Jville hops
    26x LBC
    20x Crab Cakes
    26x Freddie Mercuries
    Mosey around the corner to the bus loop

    Jimmy Johnson
    Ascending number of merkins at each light poll 1-24 in 3 laps.
    Descending flutter kicks at each poll 24-1 in 3 laps
    Total of 48!
    Mosey to the gym entrance

    Triple Check
    BTTW, Plank, run around furthest sign
    Mosey to the flag

    COT

    Moleskin
    YHC learned today that McRib and Rosie both possess highly advanced mathematical skills. Not to mention exceptional athleticism.
    Most of today’s sweat fest took advantage of well-lit and even terrain. YHC is hopeful to advance to more challenging topography in the coming weeks.
    Great work men!

  • It was a bit of a zoo out there

    15 Faithful gathered for a brisk workout at the Carillon

    COP 10x Helicopters, 10x Don Quixote, 20x Imperial Walkers, 8x Sidewinder Merkins (at six inches move body from left to right then back up) 10x Bear Burpee OYO (start in bear crawl  positing and spring forward into a merkin, explode back into bear).

    Mosey to the Rusty Cage for: Orangutans–grab bar and move around cage as far as you can, alternating directions 2x.  Then 3 sets alternating Jerkins (8x) and partner dips on the parallel bars.

    Mosey to the top of love hill for a downhill Ark Loader  with multiple sets of:

    ABCD:  Alligator crawls (straight legs in plank position), Bear Crawls, Crawl Bears, and Dog Crawls (Down Dog position with straight legs)

    Crab walks with 90 degree turns at Q’s call.

    Lunges

    We ended about 2/3 of the way down the hill and moseyed to the bottom

    Partner Carry up the grassy hill.  Alternate when tired.  Balls to the wall at the top.

    Mosey back to the FLAG.

    COT YHC took us out with a prayer of Thanksgiving.

    MOLESKIN

    Great work by the Pax today.  It’s great to see Lola and Ronnie becoming regulars.  Several of the regulars were able to make it all of the way around the cage in the orangutan’s which was impressive!

    YHC decided to try a number of new, experimental exercises today.  The Bear Burpees were surprisingly tough as they require an explosive Merkin to get back into the bear position.  The Alligator Crawls are a real calf-burner.   The hope was to make it all of the way down the hill, but we ran out of time.

    The lack of intense cardio work and the long, long crawl down the hill kept the Pax together and there was a lot of mumblechatter.  I’m not sure who started the Chevy Chase movie quote string, but there were many references.  Feel free to pipe in with clips, etc.

    Announcements

    1 hour workout tomorrow at MM.

    Clown car going to Mt. Trashmore this weekend.  Talk to Hardywood if interested in going.

  • Winter Is Coming….

    12 eager and ready assembled at DaVille for a bitter cold morning. Having received notice the day prior that Abacus was not going to be able to make the Q, YHC stepped in without hesitation. Knowing it was going to be the coldest and driest the PAX had seen this season, YHC devised a workout that would not allow anyone within the PAX to grow cold. Here it is:

     

    The Thang:

    Parking Lot Chasers then Mosey to the front of AHS for COP.

     

    COP

    SSH x 30 IC

    Don Quixote x 25 IC

    Invisible Jump Rope x 20 IC

    Jump Squats x 20

    LBC x 20 IC

    Freddie Mercury x 20 IC

    Merkins x 30 IC

    Typical Arm Circles (10 Small – 5 Large – Reverso) IC

     

    Mosey to CMS track for 4 corners

     

    4 Corners

    Partner up and perform Merkins and Partner Leg tosses at each corner of the track. Beginning and finishing at the same corner, so ultimately 5 sets were achieved.

    Corner 1: 30 Merkins + 10 PLT

    Corner 2: 25 Merkins + 15 PLT

    Corner 3: 20 Merkins + 20 PLT

    Corner 4: 15 Merkins + 25 PLT

    Return to Corner 1: 10 Merkins + 30 PLT

     

    Mosey to Pull-up Bars for Elevens.

     

    Elevens: Pull ups and Burpees

    Alternate Pull ups and Burpees while beginning with 1 Pull up, run the back stretch of the track, then perform 10 Burpees, then return back to the pull up bars for the next set. Add a pull up and subtract a burpee each set until the final set is 10 pull ups and 1 burpee.

     

    ****Not all sets were completed as time was limited****

     

    Indian run back to flag for Numberama, Namarama, & Announcements.

    The Carpenter took us out.

  • Since its cold, we’ll just have to run faster…

    4 gathered at UofR on a (very) frigid morning to take on various hills in and around the campus and surrounding neighborhood.  Total distance was between 5 and 6 miles – coupled by some obligatory merkins in the beginning and end.

    Moleskin:

    With TYA off running a 20 miler in the mountains with Lab Rat, Marv in the Bahamas, and other regulars among the missing, it was a fairly light crew but we made the best of it.  Since Swirly was elsewhere (No Toll), YHC took it upon himself to crank out some solo merkins – many of which were performed in the comfort of the Student Commons.  Other than that, it was great to be running along with Sippy again and catching up on things.  Through this, YHC learned that Marv is currently in the Bahamas with the VCU Rams.  Assuming Marv will post some runs down there, let’s hope he experiences some weather in the low 70’s, so he can (almost) know what we are going through up here.

    BackBay and TwoCan did a great job today.  We stayed together as a pack and knocked out some really good hills.  YHC first wondered why he didn’t encounter Seal Team anywhere on the campus, but then he remembered that the temperature was below 35.

    The COT was brief considering the loss of feeling in various extremities.

    Saab abides

  • Who else drives a WDog truck?

    A determined dozen posted to the cold, but dry, fields of NoToll on a brisk 26 degree morning. The PAX got right to it to get warm:

    COP – SSH, Merkins ,  DQs, Freddy Mercurys   (done in Flutterkick variant style), Merkins again

    Plank line up for Human Centipede. Elbow plank while end PAX Broad jumps up and over pax. 2 rounds.

    Mosey to covered benches. 10,20,30 of 3 exercises. Dips, Derkins, and Box Jumps. Run field in between. mosey to bleachers. partner up. 1 runs field and back while other does bench kicks.

    Mosey to new fence. 20 Donkey Kicks and 8 Polar bears, 3 sets. head to tennis court. Bear crawl 1 court, 5 Burpees, run next court 5 more burpees. 2 sets. Then Crab walk court, 5 Burpees, lunge next court. 2 times. mosey to Basketball court for mary: Freddy Mercurys  (traditional) & American Hammers.

    NMS – A strange vehicle for NoToll was there when YHC arrived- a Woodfin truck, hmm, who else do we know who drives one since Swirly doesn’t post to NoToll since Spider Run began? Rosie and YHC pondered this  we waited for  the other pax to break the seal on their warm car and enter the Gloom. after some discussion Swirly emerged, good to have you back at NoToll.

    Attire again was varied, some in shorts, some in layers. Gumbo had so much on YHC could not tell it was him until he spoke. Hardywood pussed out and wore a vest finally. Seriously no sleeves in 26 degrees? Did you give all your sweat shirts to Lost & Found?

    YHC has been wanting to break out the Human Centipede at a larger Q but felt doing it at the 2.0 Gridiron was possibly inappropriate so the PAX got to try it with a dozen of us. 2 rounds of that got us going. YHC was out of breath for pretty much the rest of the beatdown.

    Good to see Sin Bin out again, Rosie must have a special EH power since he texted him to come back out on a cold A$$ morning and he actually posted.

    YHC did brain fart on the Freddy Mercurys in the COP, or maybe it was a test to see if the Pax are watching the Q. Consider this a pass Pax .

    Mumblechatter focused around the need again for Winter Gloom gloves. it’s that time of year again where the hardest part of posting is the evening attire prep the night before…

    Announcements – 60mom at Mumford at normal time on Thursday. YHC expressed interest in longer routes for RAMM this Friday with the lack of school and reduced work schedule for most. Chime in if you are game. Lab Rat?

     

  • F3 DNOW2 Style

    6 Regulars and 12 FNG’s (Friendly New Guys and Gals) woke up from their bunk bed and storm the fields of Camp Watermarks for the 1st annual F3 Workout at Restoration Church’s DNOW2 weekend.

    The THANG

    Mosey for a lap around the Shop to pick in FIFO’s then to the field and circle up around the shovel flag

    COP:
    -SSH IC x25
    -Merkins IC x10
    -Don Quixote IC x15
    -Imperial Walkers IC x15
    -LBC’s IC x20
    -The Fultter IC x15
    -Arm Circles IC x10 large/x5 small reverso

    Mosey to the hill

    Jacobs Ladder:
    Start at the bottom near the soccer goal and run to top and complete 1 WWII Sit-up, run back down to the bottom and completed 2 WWII Sit-ups. Continue until you reach 10.

    Mosey back to the basketball court

    Catch Me If You Can – Partner up:
    First partner does 20 SSH while the second partner takes off around the shop building. The second partner stopped to do 10 Merkins at the halfway point. If the first partner catches the second partner, then the second partner does 5 Burpees. If the first partner doesn’t catch the second partner, then they do 5 Burpees.

    Repeat, switching roles.

    Mosey to the road

    Partner Run
    One partner exercises down the road while other partner runs ahead to the tree line and back. Then partners switch. Exercises were Polar Bears, Lunges, and Russian Solider. Repeato until everyone has reach the tree line.

    Plank It
    Line in a Plank on edge of the road. First two PAX members complete their choice of either 10 Merkins or 10 LBC’s. Run to the end of the line once completed. Continue until all PAX members have completed the exercise

    Mosey back to the flag

    3 Minutes of Mary:
    -American Hammers
    -Heels to Haven
    -LBC’s

    Numberama/Namorama

    Abacus took us out

    Moleskin

    YHC, The Carpenter and Abacus have been talking for weeks about including a F3 workout at our church’s annual student fall retreat. With Psycho being a member of the student leadership team, the plan was most definitely happening.

    On Friday night  Psycho request the present of the YHC on stage and to make the announcement about the workout. It was made clear that this was open to all FNG’s (Guys and Gals) and all ages.

    YHC was up earlier (mainly because his students didn’t get to sleep till 4am) to complete some Merkins and plant the flag. The rest of the students and adults made there way onto the basketball court to meet at 5:45 am.

    The Carpenter was mostly blind due to not putting in his contacts. He later would regret that decision.

    Abacus helping out one of the FNG’s hand them some gloves to keep warm. In true Abacus fashion he only had 2 right hand gloves. That will go perfect with his two right shoes from The Creek a couple of weeks ago

    YHC took extra steps to ensure that every person understood the name and how to perform each exercise. Many were impressed with YHC’s ability to lead exercises while going around the shovel flag during the warm up.

    YHC wisely decided to avoid Alabama Prom Dates in light of the make-up of the PAX.

    Wanchees (FNG) made sure to let The Carpenter know that she was going to keep up with him while running through the fields in between the WWII sit-ups. She kept up an impressive pace and exchanged many high fives while running back & forth in the gloom.

    Psycho’s family was well-represented with Twinkle Toes (FNG) and Snake (FNG) posting though Snake disappeared part-way through the workout.

    Ruble (FNG) and Flu Shot (FNG) left before the namerama in order to shower, put on make-up and get ready for the day. That is not something that normally happens…

    There were multiple casualties during Catch Me If You Can. One FNG wiped out and cut his hand. The Carpenter stepped into a hole with his right foot, twisted it, rolled on the ground and got up but could not catch the speedy Spit.

    Many of the FNGs did not anticipate the level of effort required to complete a full workout. Most of them stayed to the end and experienced the benefits of completing a full workout.

    One student shared that he woke up to go to the bathroom and he then saw a bunch of people doing jumping jacks in the field. He didn’t believe what he was seeing at first but then he remembered who was out there.

    Upon returning home, one FNG was asked, “What was your favorite part of the retreat?” Her response was, “The F3 workout!”

    SPIT ON THAT!! 

  • eMoms done by e(ight) Dudes

    Eight redwoods posted in the chilly darkness at #Riverrun this morning. Most waited in their cars until about 3 minutes out, and then hopped around until we got down to business. Johnsonville (YHC) planted a VSF near the SUVs and took Q. This is (very) roughly how the gloom went down:

    COP warmup near VSF (ssh, don quiote, slow squats)

    Bear crawl to front side of the parking lot for more warmup (extreme hillbillies, arm circles).

    Mosey out to James River Road. Commence 31 sets of EMOMs (i.e., “Every Minute on the Minute”) with 40 seconds “on”, 20 seconds “off.” The 1st set was a brisk run north on James River Road. The 2nd set was WWII situps. The 3rd set, and every third set after that, was burpees. I cannot begin to recreate all 31 of the exercises we did, but they included 10 sets of burpees, 4 brisk runs, merkins, wide merkins, diamond merkins, staggered merkins (right), staggered merkins (left), jump squats, box cutters, Alabama prom dates, (more) hillbillies, balls to the wall, bear crawls, crawl bears, crab walks, wall planks, plank walks, Peter Parkers, and donkey kicks. YHC, being a sort-of-benvolent-dictator, permitted every member of the PAX to pick 1 exercise along the way.

    Accounting for the brisk runs, we finished in the parking lot across from the JR football stadium. We then mosied back up to the VSF for a final COP, including 30 American Hammers and 20 Hello Dollies.

    Announcements:
    – Hardywood to lead a team to VA Beach this weekend. There are only 2 more teams from F3 RVA going out there (at least in connection with the organized launch), including Hardywood’s team, so YHC encouraged men to tag along for the fellowship and experience.
    – Special Thanksgiving Workouts: 1hr workout @ Mary [0530 Start]; and 1 hour kettlebell workout at CircusMaxumus [0700 Start]. That is a doozy of a double-dip challenge…. Who is up for it?
    – We are continuing with our “pregame” bible study series at #GridIron this Saturday and next. Those start at 0645 and last for 15 minutes. Come check it out for some 3rd F. They have been excellent.

    MOLESKIN:
    YHC’s head was spinning after this workout. Burpees are not kind to me. I don’t think we ignored any muscle groups.

    Rosie smoked everyone on the runs. I noticed that as soon as I called a run, he headed 25 yards in the other direction to give the PAX a decent lead. He nevertheless finished ~75 yards ahead. Gumbo was an all around strength leader as well. Mr. Roper has expanded his F3 participation beyond Tuesday’s #NoToll workout. He has come a long way and is steadily growing stronger.

    YHC is pleased to see more of McRib as well since he relocated. YHC is pleased to see the new-ish southsiders — Flatline, Horse & Buggy, and Chicken Parm — coming back for more F3 “fun” at #Riverrun. Keep at it. Give Rosie a reason to try harder.

    I would encourage all southsiders to come check out #CircusMaximus on Thursdays. It is at MillsGodwin HS, which is just a quick jaunt up 288 from the Midlo area. It is a dedicated kettlebell workout, so let me know if you need me to try to track down a loaner. Alternatively, #45MOM offers a traditional bootcamp workout on Thursdays.

    Great job, men. Jville

  • EF is angry today, my friends, like an old man trying to send back soup in a deli

    7 Crazies congregated at the Stone House to kickoff Thanksgiving week with a bang.

    EF planted the flag, here’s how it went down.

    Mosey to the seating area just down the hill from Stone House

    COP

    • Merkins x 15
    • Imperial Walkers
    • Helicopters
    • Arm Circles
    • Copperhead Squats
    • LBCs
    • Box Cutters
    • Merkins x 15

    Mosey down the hill to the pond area

    Dora – Partner 1 Runs Uphill to the Bridge/ Partner 2 Exercises

    • Body Builders x 50
    • Lt. Dans x 100
    • Flutter Kicks x 200 2ct

    Plankorama

    Lap Around Pond w 2 Burpees at every 2nd Lamppost

    Continue Burpees at last light until PAX completion

    Mosey to top of stairs

    Gunslingers – coupon curl into an overhead press and triceps press IC x 15

    Mosey to Tennis Courts

    Suicide

    Back Pedal Suicide

    Ring of Fire

    Plankorama

    Mosey back to shovel flag

    For those counting, YHC had roughly 120 merkins in the workout

    MOLESKIN

    After a pleasant weekend, the gloom returned on Monday full blast.  As of the planting of the flag the temp was yet to reach 30, though at least half of the PAX rolled out in their finest summertime apparel.  As the PAX received its first assignment of the day, Hardywood wondered aloud if an upcoming visit from the in-laws had YHC angry.  To answer the question, no EF loves all creatures, even the in-laws in short duration and as long as they live in a different city.  In fact YHC was not angry at all as the title suggests, YHC was elated after Saturday’s victory in South Bend and Sunday night’s smackdown in DC.  Perhaps a little jacked up on adrenaline despite a lack of sleep.  Flipper shared in YHC’s excitement.  Welcome back Wheelbarrow, glad to see a new face and hope to see you back soon.  Swirly regaled the PAX with tales from the road on Saturday including TYA’s old man bladder, Bleeder beating down the door of his own establishment, and Saab looking on in horror.  Swirly was pleased to report that he kept the peace and avoided confrontation as another group on the mountain passed out shiny new t-shirts claiming “We Own Mt. Trashmore.”  F3 doesn’t need to make such a claim, only to have a place to plant the flag and make men better.

    ANNOUNCEMENTS

    Special 60MOM on Turkey Day at 5:30 followed by 7am Circus for those desiring a double dip.  Hardywood plans to bring coffee for post Mary 2nd F.

    Keep EHing your Tidewater connections – Hardywood is leading the Clown Car down on Saturday

    Dreamliner is starting a mid-week workout down in the Chesapeake area, spread the word

    See recent BBs for others

    EF Hutton Has Spoken.

  • Hurry up and get to the trees

    Eight stellar men ignored the wind forecast to make a loop around the trails.  Besides the gusty winds, the weather was beautiful, and those brave enough to roll out of the warm fartsacks were greeted with a stunning sunrise over the river.  Besides the weather, here is what else was on tap:

    Route:  Cross the wind-blown Nickle Bridge to pick up the relative calm of the Buttermilk trail.  Head to Reedy Creek with an optional lariat trail thrown in.  Under the rat tunnel to Forest Hill Loop, then back thru the tunnels.  Head back to Pump House the way we came (again, with optional lariat on the way home).  Individual mileages varied around + or – 7 miles.  Only exception was Saab, who decided to try out his new wheels and go for the Full Monty, coming back on North Bank for what YHC would guess was an even 10 miles for the day.

    NMS

    The talk du jour was definitely the common theme of this fall:  wardrobe.  Upchuck rolled out sporting tights that could only be described as “modest” compared to what some have worn in the past couple weeks.  They were bunched up at the ankle, and he was kind enough to wear running shorts over privacy areas.  You are a good man, Charlie Brown!  TYA pulled top honors in the fashion feaux pas world yet again by debuting his Highlighter colored compression socks.  They were so bright, they spooked a deer on Forest Hill.  Between Upchuck’s baggy tights and TYA’s socks, we were able to give Offshore a reprieve for the week regarding his duct tape pants.  There’s always next week, though.

    Upchuck was struggling a bit with the mumblechatter during the run this morning, as YHC was trying to engage him but found his pace waning while trying to talk and run at the same time (he is recovering from a cold).  Never fear though, as he quickly got his word count in for the day afterwards.  Rosie and Lola were

    engaged in a lengthy conversation as well, which YHC was not privy to, but seemed to run the majority of the morning. Another recurring topic that Offshore likes to bring up revolving around today’s politics and YHC’s doing his best to learn Spanish:  how would one translate into Spanish “Make America Great Again”?  Read to the end to see what Google has to say about that.

    Glad to have a great showing out there this morning!  The return of Helix was a welcome sight, and great to have Lola join us for his first F3 trail run.  Great run this morning, see ya’ll in the Gloom.

     

    Running related announcements:

    -Bear Creek 10 Miler December 4th (December 11th for Saab).

    -This Tuesday trail run this week on the AT, or biking opportunity on the Blue Ridge Parkway. See Lab Rat if you are not chained to the desk that day and would like to join us.

    -Willis River 35K in January.

    -Belmonte 25K/50K/50M in March.  Better start running.

     

    Hagamos grande a Estados Unidos de nuevo,

    Lab Rat

  • 2.0 friendly, but not 1.0 friendly?

    A tenacious ten took to Gridiron, including 4 2.0s.  With an age gap from youngest to oldest of 50 years a diverse PAX moseyed forward with:

    COP –  SSH, Don Qs, Freddy Ms, Merkins, Hillbillies.  Mosey to front of school.  Balls 2 the Wall for 30 seconds.

    Partner up- 1 partner runs loop while other does exercises:  Situps, Merkins, Squats.

    Mosey to covered drop off zone-  Totem pole run.  PAX holds feet 6 inches while end person does 5 Leg tosses.  2 rounds through all.

    Mosey to baseball field, plank up in line for human hurdles across width of outflied. Then head to home plate for Left, Right, center.   Stay with partner.  1 does AMRAP exercises while other runs to right field fence & back.  Switch when runner gets back.  Rounds were:  Merkins, Donkey kicks, Peoples chair, and LBCs.

    Mosey back to drop off zone for quick Bermuda triangle:  Bear crawl 1 length, then crab walk, finish up with broad jumps.  Back to football field for 10,20,30.  Start on goal line, run to 10 yr line do 10 of exercise, then run back and to the 20, do 20 of exercise,  Same to the 30.  Rounds were:  LBCs, Jump squats, and Merkins.

    Back to flag, Earthworm took us out.

    NMS – YHC really enjoyed seeing 3 new 2.0s out at Gridiron.  Emmylou Hoo was slow to warm up as it must be intimidating to be a 6 yr old girl out in the cold with a bunch of boys.  Once she got going though she put in a ton of work and gave Nightcrawler a heck of a time keeping up with her .  Joey Chesnut and Pit Stop being 8 were both game for anything YHC threw at them.

    There was some mumblechatter from the Respect crowd about the difficulty of this 2.0 friendly beatdown.  YHC’s only goal from this 2.0 Q was to avoid any awkward discussions about exercises with Ms later so stay clear of APDs, Pickle Pounders, Monkey humpers, etc.  Merkins were on the menu since the November challenge and also the reference is obscure enough to stay safely hidden from impressionable minds.

    White Deer persisted with his normal instigating but with the 2.0s.  Lots of laughs.  The PAX all did a great job of encouraging the kids.

    Cecil did a great job with the pre-game.  My 2.0s dug the armor references, that is bible study that can keep them interested.

    Both Pit Stop and T-Swifty talked about the beatdown the rest of the day at YHC’s house.  YHC’s boys are already EH’ing their sisters to come and give it a try.  YHC greatly enjoyed leading this beatdown although T-Swifty immediately remarked his first post with Wedding Singer was much harder.  With a 7:00 start time at Gridiron and consistent 2.0s like Jolly Rancher YHC would love to see this 2.0 friendly become monthly event.