Category: Richmond, VA

  • 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/

     

  • Today BT stands for Bunny-like Tremendous Hops

    Fourteen faithful found their way to Punisher on a 60 degree clear morning after Easter. Here is what we did:

    COP- SSH, Merkins, Flutterkicks, Arm Circles, Hillbillies.

    Mosey to back of school up Hermitage for Burpee Road- 2 burpees per lamppost all the way to Laburnum. Mosey to other side of school to drop off circle. 3 Rounds of 10-20-30. Exercises were Merkins, Jump Squars, and ?.  Between poles we Bear Crawled, Lunged, and Crab Walked.

    Mosey to Balls 2 wall for Triple Check with it’s namesake exercise, Situps, and Run. Head to the bench for 30 Dips, then a Box Jump challenge to get to top of table.

    Mosey to school front for some Mary and ROF. Bleeder took us out.

    NMS- Awesome to see 14 out for Punisher. Guess many PAX had same idea as YHC to sweat out the Easter chocolate this morning.

    Great to see Best Shot back in the Gloom. Also Manilla Gorilla opted to walk to the AO and Patty Mayo posted again to make us all feel old.

    On the 10-20-30 some PAX focused on form by going to their knees. Guess it is truly you against you…  lots of discussion on the distance between the posts in that section. When you bear crawl a good 80 yards you tend to notic that kind of stuff.

    During the Triple Check Ronnie offered some legal counsel about running across traffic. Not sure if he would be representingnthe driver or the PAX…

    On the Box Jumps up to the table top many PAX took the challenge. Pucker and Ronnie gave it a go then BT hopped up to the plate and knocked out 4 perfect Box Jumps in a row.

    Taxes are due tomorrow…

    Announcements – HDHH see Pre-blast today from Flashdance.

     

     

     

     

  • Some Bad Gumbo on the Post-Easter River Run

    4 SOJ stalwarts posted to River Run on this beautiful, maybe a little hot, post-Easter morning to start the week off with a little run to lighten our load after the Easter feast…some of us took that literally.  Wilson greeted YHC with “Dogs and Kids” as he was already in a hurry, so quick instructions and we took off.  YHC decided to forgo the mountainous hills around River Run for a new route, it went a little something like this:

    From BWES head towards Robious Road and across to the sidewalk near Twin Team.  Take a right on the sidewalk and follow the sidewalk West on Route 711 down past Keswick Farm to Winterfield Road.  Turn left on Winterfield Road (or cut through the shopping center) and head South up Winterfield Drive to the entrance of Founders’ Bridge.  Turn right into Founders’ Bridge.  I think LugNut and Wilson turned around after the first median and headed back to BWES.  Honeymoon and YHC ran into Founders’ Bridge further before we turned around and headed back.  The goal was to get to the Independence Golf Course parking lot, but the aliens inside YHC’s stomach had other ideas.  Pretty run on the way back as Keswick Farm was a lit up a little and the animals were making some noise.  It is a steady uphill climb back to the flag though. YHC clocked in right at 4.5 miles.

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

    So, we were all feeling our over-indulgence from Easter a little bit, but apparently YHC ordered “The Special” and was screaming for a Pepto Bismol at the 2 mile mark.  YHC was forced to exit stage left and donate a Fudd to the woods of Midlothian.  I tell you, the 2nd half of the run felt much better a pound lighter.

    Great to get in a run with good company this morning.  Thanks for posting guys.

    Have a great day!  No more Gumbo for you!