Category: Richmond, VA

  • On time, every time…

    No question on the Q’s this morning in the #gloom, as both Orville and G-Lo had nightmares that they’d oversleep. We had 18 faithful with bright eyes for #45MOM #smokefest, another great outing on a cold RVA morning. Oh – and tomatoes popped out of the ground again… maybe they are of the cold weather resistant kind.

    On to the thang…
    G-Lo on Q
    Mosey the PAX on over to opposite side of school.
    COP with SSH X 15, Imperial Walkers X 15, LBC X15, Windmills X 15
    Mosey over to tennis courts for 4 corners of pain #4COP
    Split group into groups of four, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Jump rope, High Knee Runs, Burpees, Mountain climbers. Rinse and repeat for 5 minutes.
    Everyone on baseline for Walking Lunge Suicides. X1
    Walking lunges to halfcourt, sprint back to baseline. Walking lunges to far end, back to baseline

    Hand over to Orville for Q
    Mosey around the soccer field
    #6MOM
    Rosalita
    Hello Dolly
    Freddy Mercury
    Flutter Kicks
    Mystery Box #
    Mosey back to tennis courts for #4COP pt 2
    Split group back into fours, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Merkins, planks, diamond merkins, planks. Rinse and repeat.
    Mosey over for COT

    Everyone did a great job this morning… hopefully the #4COP was a hit! Looking forward to #RAMM on Friday  and #GRIDIRON on Saturday, plus a an F3 happy hour at American Taphouse on 11/19.

    G-LO and Orville.

  • Toga Down

    A lucky thirteen posted for a beautiful morning in sunny (#TheGloom) south-side Richmond.  Some new methods were embraced with some likely to fall by the wayside.

    THANG:

    Mosey to back lot for warm-up COP:

    20 squat jacks, 15 merkins, 20 Russian March, 20 windmills

    Mosey to back soccer field for:

    Bear crawl to midfield, run to finish, rinse and repeat

    Wheel barrow to midfield, run to finish, rinse and repeat

    Backwards run all the way and run back

    Mosey to bleachers for team 3 check: 10 steps up ea leg, 10 derkins, 10 LBC run across soccer field and repeat 3x:  STAY WITH YOUR TEAM ALL THE WAY

    #SheHateMe 3 min

    Mosey to main lot for 10x side burpees, 20x reverse renegades

    COT

    Moleskin:

    In Toga’s exuberance to work on having the PAX move more as a team, there were some #EpicFail moments.  Exhibit 1: Toga tripped over his own laces (Note: 2nd time F3 incident).  Exhibit 2: Toga drove the PAX across a drainage ditch where there was a perfectly good bridge a few yards away.  Fun was still had by all, and we’ll be going for the full SheHateMe next time.  There was also a welcome, surprise Conspiracy sighting.  It’s good to have him back during the week and helping Loose Goose with his 10k Merkin challenge.

    Special Thanks to all of our Veterans.  You make this possible!

  • Do you own gloves? I rent ’em. I have a lease with an option to buy.

    The #GridIron had a bit of a lean showing for Richmond’s first sub-freezing bootcamp.  6 faithul, 1 FNG & 2 guests from Charlotte…cheers to everybody for coming out!

    The Thang:
    Mosey to soccer field

    COP:SSH, Merkin, Imp walkers, LBC, ??

    Mosey to Parking Lot behind School,  Bear Crawls, Crabs, lunges 2-3x

    Mosey to Tennis courts – suicide machine

    Mosey back to front of school for triple :pair up in threes – with chairs, elbow plank, and Run to Cone.

    Q to Döner Kebab

    mosey to track for vuvuzelas (run to burpee)
    1 x 400 + 4 burpees
    1 x 200 + 6 burpees (twice)
    1 x 100 + 6 burpees (twice)
     
    mosey to baseball field
    6MM
    LBC x25
    Freddy Mercuries x 20
    Hello Dollies x20
    Weezy Jefferson x20
    Dead Cockroach x20
    Rosalitas x20

    mosey around Pee-Wee Football field to COT

    Moleskin (Per Bleeder):

    How many layers do you wear when it’s 30 degrees outside?  Planning to workout in cold weather,  best to know it’s cold before leaving the house, or Charlotte, N.C.

    Realizing that Hawaii 5-0 and Sir Topham Hat have been doing this a while, they had the first of real Mumble-chatter in RVA during the initial COP!

    Oh, wait, I always wear two pair of Gloves…..

    Men that bill by the hour have excellent timing while counting down, and enable the Q to catch his breath.

    T-claps to DK for Q while fighting a cold in sub-Freezing Temps! (cheers, Bleeder)

  • Is that a fire hydrant or TYA?

    The PAX was five strong for our RAAM run. Great weather!

    The Thang

    QIC. THE Yankee Agressor

    Mosey to corner of Grove and Westmoreland.

    Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of Grove and Westmoreland. Mosey back to shovel flag.

    Cop
    15x Merkins
    20x Imperial walkers
    15x Flutter kicks
    25x Freddy Mercury

    Moleskin

    Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville led the way followed by Lockjaw, TYA, Newman and Bleeder watching our 6. Second time on the same route saw improvement for all.

    For some of us (Johnsonville and TYA) the route today included a stop by the local Starbucks. No coffee purchased, but the bathrooms were well utilized! Bleeder noted that since it was around election time we did a “constitutional” run.

    During the flutter kicks, after about 8 reps, Johnsonville started to laugh out loud. The Q, undaunted by the laughter, continued on with the cadence calls….until. One of the unleashed dogs (after taking his morning constitutional) moseyed over to TYA, started sniffing around and licking the sweat of his bald head. At that point TYA called a halt to the exercise. Thankfully, the dog recognized that TYA was not a fire hydrant!

    Tomatoes were out there at the AO. Maybe the news that the group suspended operations during the cold weather was untrue? Bleeder?

    Bleeder again wins a weekly award. Best dressed. Wow. Did he dress in the dark? #projectrunway

     

  • Who’s Qing?

    Near-record setting numbers (maybe record setting?) of the faithful and FNGs descended on RVA’s favorite elementary school in the #gloom this morning for #45MOM. After a bit of confusion for who was supposed to Q (a tardy G-Lo and Orville), the PAX fearlessly ventured forth!

    Without further ado, THE THANG:

    TYA on Q:
    (I technically wasn’t there yet, but here’s my best guess)
    Disclaimer
    COP:
    SSH x20
    Merkin x17
    Imperial Walker x20
    LBC x18

    Mosey to back of school for #TripleCheck.
    Split up, groups of 3
    Trade off holding #peopleschair, plank, and sprinting to Wimbledon fence
    Everyone goes x3

    Mosey to (surprisingly dusty) soccer field for COP:
    Freddy Mercury x20
    Side lunge, right x10
    Side lunge, left x10

    Handoff to J’ville for Q:
    Line up for #THEBEAST
    Merkin x36
    Squat x36
    Flutter kicks x36
    Burpees x36
    LBC x36
    ____ x36

    COT

    MOLESKIN:
    Now, this was originally to be Q’d by G-Lo and Orville, but they dragged their butts. Triple claps to TYA and Johnsonville for filling in admirably on a great spur of the moment Q (hereafter shall be known as #SPOM-Q). Alas, the G-Lo/Orville #smokefest will have to wait until 11/13.

    A new speed demon, FNG Lunatic Fringe, paced us all on #THEBEAST and is still out there somewhere, running.

    Great job to all the FNGs–all left with fine nicknames, but In a Box will be tough to top for a long while.

    Screen Shot 2014-11-06 at 9.56.43 AM

    Next workouts:
    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
    • #NoToll (boot camp) – Tuesday, 5:30 am at Hugenot

  • The BEAST Don’t Burn on the Grill

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    Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead.

    THE THANG:

    Döner Kebab on Q –

    Mosey near gate to soccer parking
    Quick disclaimer
    COP
    20x SSH
    15x Merkin
    20x Imperial Walker
    20x LBC

    Jog to rear soccer field
    Line up on end line for the BEAST
    36x Slow Bending Squats
    36x Mountain Climbers
    36x Freddy Mercury’s
    36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring legs back up like George & Weezy movin’ on up)
    36x burpees/LBCs (3 ea. per set)
    36x Hello Dolly’s

    Johnsonville on Q –

    Mosey for around all soccer fields

    Line up in front of bleachers for Ciabatta with dips.
    Mosey around soccer field to left corner for Ciabatta with LBCs.

    COP
    10x Y Grip Merkins
    15x Flutter Kicks
    10x Single Leg Hip Thrusts (left leg)
    10x Single Leg Hip Thrusts (right leg)

    COT

    MOLESKIN:

    Döner Kebab apologizes for leading the PAX mosey into obstacles when he Q’s (think “Fistful of Yen” from “The Kentucky Fried Movie”)…this time the obstacle was yellow caution tape roping off the cut-through to the rear fields.

    Cheers to Chum Bucket (or was it Oyster?) for singing the theme to “The Jeffersons” during the plank-up after the Weezy Jefferson’s.

    The barking frogs were almost barking in cadence during our first mosey under Johnsville’s Q.

    We all agreed it was a spectacular morning…the sun rose as Johnsonville took Q…the Huguenot Park fields are like blankets…there was no need for the smurf suits.

    RESPECT: 25% of our PAX posting this morning are over 50 years old.

    Great job men, although we’re still looking for our first #RecycledMerlot…
    See you in the Gloom!

    Next workouts:
    • #45MinutesofMary (boot camp) – Thursday, 5:30 am at Mary Munford ES
    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park

  • “It’s not a tumor!!!”

    The THANG:

    Warm up:
    jog to baseball field
    COP:
    SSH x 15
    Windmills x 15
    Imperial Walkers x15
    Merkins x 15
    LBC x 15

    jog to soccer field

    Line up on baseline for modified Arc Loader
    1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline
    At baseline, do 10 squats, then plank until everyone finishes
    2. rinse and repeat
    3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank
    4. rinse and repeat
    5. zigzags to 50, sprint second half to baseline. 10 squats and plank
    6. rinse and repeat

    jog around back of school for  “Heartrate” COP circuits:

    1. Air jump rope: 1 minute

    Cross mountain climbers (Rocky Tops): 1 minute

    30 sec rest

    2. plank to pushup x 20

    squat thrusts x 20
    30 sec rest

    Repeat and pass off to Loose Goose

    Take a jog around the tennis court and ball fields behind the school. End at the bleachers between near ball field and school.

    Partner up for The Wicked Googley #STH
    – One partner stay at bleachers to alternate LBCs x12 and bleacher dips x12 OYO
    – Second partner run the bus loop
    – Tag your partner and switch
    – Rinse & repeat (each partner does each segment 2x)

    “Find the Marching band” – but not really.

    Mosey to Conspiracy’s playground near the parking lot.

    Same partners trade off the following exercises:
    First set: Inverted rows/pull-ups and Rosalita, each x12 in cadence
    Second set: Inverted rows/pull-ups and Hello Dolly x12 in cadence

    COT

    Moleskin comments

    The PAX missed TYA and his supply of blocks, hope all is ok and it wasn’t just a comfortable long stay in the fart sack…

    Welcome to FNG Groh, even though he doesn’t see it, the original nickname of Hokies would have been high praise

    Who knew there were trails behind the ball fields? Seems like those and the tree slices by the bleachers near the school could provide some good material for future workouts at the GridIron AO

  • Inaugural RAMM

    The PAX was six strong for our first RAMM run. Great weather and a good start to our running pursuits.

    The Thang

    QIC. THE Yankee Aggressor

    Mosey to corner of grove and westmoreland.

    Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of grove and westmoreland.

    Cop
    10x Merkins
    25x LBC
    Planks for 90 seconds

    Mosey back to shovel flag

    Moleskin

    Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville and Toga led the way followed by Lockjaw, TYA, Oyster, and Bleeder watching our 6. Ok Great to get into a running rhythm and to put in a cardio workout with the F3 crew.

    When Johnsonville showed up solo, TYA asked him where his “girlfriend” was. Johnsonville explained that he and DKebob had a rough night together 😉

    Bleeder gets both the courage award and the most abusive to the Q award. Bleeder gutted out 2 1/2 miles on 1 1/2 legs. By the end he could hardly lift his leg (and a half). Then when TYA announced a COP after the run Bleeder turned towards TYA and said “F$ck you”!!!! Very clearly and emphatically. Too funny!

    Also noted at the AO, there were a group of four doing a workout together. They were dubbed F4. When Johnsonville went over to recruit them, the were moseying to the other side of the field. Toga noted that if it were ambulance, J-Ville, the lawyer, would have chased them.

  • G-Lo’s coming in hot!!!!

    The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”!

     

    The Thang

     

    Bleeder at Q

     

    Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge).

     

    20x SSH

    15x Merkins

    15x Low squats

    17x LBC

    25x Mountain Climber

     

    Mosey to tennis courts. Line up at baseline

     

    Down and back at 50% effort

    Down and back at 70% effort

    Down at 100% effort

    Plank O Rama (regular, right hand high, left hand high, etc, etc)

    Down and back 50% effort

    Down and back 70% effort

    Back at 100% effort.

    Plank o Rama

     

    Mosey to soccer field. Tom Sawyer on the iPhone blasting, lunges across and back on soccer field until song ends.

     

    Q to TYA

     

    Mosey to tree line

     

    11’s at the trees, burpees and LBC

     

    Mosey to side of school

     

    25x windmills

    15x merkins

     

    Mosey to far side of school

     

    Six minutes of Mary

    Flutter kicks

    Rosalita

    Freddy mercury

    Hello Dolly

    Superman

     

    Mosey back to shovel flag

     

    Moleskin

     

    Welcome to FNG Air Bag, he acquitted himself well.  Lugnut EH’ed him into coming and then was a no show.  He had an Ok excuse as he was off to do some racing Thang in VA/NC.  #redneck

     

    Sad day at the AO.  Today was the final day of the Tomatoes work outs. Bleeder has been stalking the group and found out that it’s too cold going forward to work out outside.   We will miss them until spring comes along.  Always good to have company in the Gloom

     

    At the post workout gathering TYA tried to justify his lack of push-ups during burpees by saying he looked them up on the “Internet” and that push ups are not an official part of them.  He said burpees with push up are called gladiators.  Wow, you can find out a ton on the “internet”.   Donor Kebob explained that the push up part was easy part of the burpee because you just use your momentum to do the down part of the push up, so all you have left is the up part.

  • #NOTOLL — WELCOME TO THE CHUM BUCKET

    Fifteen of the faithful posted at a Huguenot Park for some moonless Gloom. Johnsonville planted the RVA shovel flag, and Chum Bucket commenced with an unrelenting VQ.

    ChumBucket001

    Mosey down the near soccer field
    Quick disclaimer
    COP
    20x SSH
    15x Merkin
    20x Imperial Walkers
    20x Windmill
    20x Slow Squat

    Jog to rear soccer field
    Line up on end line for the Sprawl Suicides
    Footfire, Sprawls on Command, Plank Medley, Sprint to 20
    Repeat, Sprint back to end line
    Repeat to 50 and back
    Repeat to far 20 and back
    Repeat to far end line and back

    People’s Chair at the shed for 1.5 minutes

    Jog back to near soccer field
    COP for 6MOM
    20x LBC
    20x Hello Dolly
    15x Rosalita
    15x Freddy Mercury
    Superman

    Jville Q:

    Mosey for a loop around soccer parking lot
    COP in the corner
    11x Merkin
    6x Werkin
    6x Clerkin

    Mosey to bleachers and line up in front
    The Lindsay with dips and LBCs OYO (30/10, 25/15, 20/20, 15/25, 10/30)
    Squat Ciabatta
    The Roxanne (run in place; 26 bupees to the song of the same name)

    COT

    3xClaps to Chum Bucket on the VQ! Chum Bucket intended for the Sprawl Suicides to be a warm-up, but it unleashed a deep Gloom on the PAX very early in the workout.  Way to beat the SadClown out of the men!

    It was good to see Loose Goose back after benching himself briefly to nurse a potential injury.  As we ramp up F3 in RVA, I urge men to pay attention to any aches and pains, use the foam roller liberally, and be smart about modifying and/or sitting out when needed.  It is much better to miss a few workouts than to get benched for extended periods.

    I apologize for running a few minutes over.  As a reminder to myself and other Qs, let’s make sure start at 5:30 sharp, end at 6:15 sharp, and move through the COT promptly.  We do not want men pressed, kids late to school, and/or LOML friction.

    It has been suggested that we name the Friday morning run workout #RAMM (Run Around Mary Munford).  Please post to support that or to offer alternative ideas.

    Great job men! See you in the Gloom.

    — Jville

    Next workouts:

    #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES (TYA and Bleeder on Q)
    Unnamed F3 Group Run (possibly #RAMM)– Friday, 5:30 am at Mary Munford ES (TYA on Q)
    #GridIron – Saturday, 7:00 am at Pouncey Tract Park (Brain Tumor and Loose Goose on Q)