Category: Richmond, VA

  • Watch out for them cobras!

    Three familiar faces got together this morning for a crisp 3-mile ruck and some snake wrangling.

    • Beaver is on baby watch could be any day now, so keep him and his M in your prayers.
    • Commando educated us on the reality of auto insurance once the kids get on the policy.
    • Choo Choo is still coasting through the early, easy stages of parenthood.

    Exciting news: we’re working on getting New Kent High School on board for a new AO on Friday mornings. They just wrapped up the new turf on the football field. It’s about 13 minutes past the Lumberyard so not sure how many PAX will make the trip but, we can always send out postcards

    Don’t waste the day!

  • Mariner missed Joey C

    Fifteen of Westhoe’s finest came to Tuesday’s finest AO for a beatdown. A few joined us in the COP after we got started.

    COP: SSH, Don Qs, Imperial Walkers, Arm Circles, Merkins, Flutterkicks, Scorpion Kicks. Mosey to front of PES for Triple Check: HRMs, Heels2Heaven, run the loop. Mosey down to QMS tennis courts for a HDo favorite: Wheelbarrows and Derkins. 3 rounds.

    Then over to QMS benches for 4 rounds of 40 Benchkicks & 20 Squats, with Handshake very concerned with everyone’s Squat form. Down to the Jerkin Gym for 4 rounds of 8 Jerkins. Back to the flag for 3 min of Mary. YHC took us out.

    NMS: Always a good morning when the age range of the PAX is between teens and seventies. YHC took the Q to sweat off some excess vacation lbs. Without his pal Joey Chesnut, Mariner was stuck with us old guys. Solid to have 15 PAX while missing some HBR regulars.

    Announcements: Ruck event this weekend in SOJ. What better way to spend 8-12 on a Friday night.

  • Quartile of Seasons?

    Twelve spiderlings found our secret lair and took on today’s navigational challenge. Even the one cherry popper managed to find his way back today. After EF Hutton aggressively repeated himself to week 2 cherry popper Noodles, YHC offered disjointed directions before off we went.

    The Route

    Countryside lollipops.

    4s: https://onthegomap.com/s/4osd9kdk
    5s: https://onthegomap.com/s/knmuauuv
    6s: https://onthegomap.com/s/6odnu0hj

    Numbers, names, announcements before YHC took us out.

    Announcements

    • CSAUP this Friday, the non-frozen triangle with rucking involved. See slack for details.

    Moleskine

    Under normal circumstances, YHC tries to avoid the driveway trail over to Roslyn Hills Park except for the summer months where there is ample light. Luckily, plenty of man-made light was available today and no one succumbed to the roots on the trail. What happened after the trail, event though it should have been the easiest part, was more confusing. Oh well, we all made it back.

    After doubling back on Countryside to ensure the rest of the 5s knew what they were doing, YHC and Spine joined the 5s mid-conversation. A question was asked if we always do the same route. Not a chance, and according to Upchuck, we don’t repeat in the same moon cycle or quartile of the seasons. Sounds good Upchuck.

    We are currently in prime running weather so come out and join us. As we say at Spider Run, no where to go but up.

    Splinter out.

  • 15 HIMs at the Award Winning No Toll

    14 HIM’s whose name may or may not be identified in the PAX section joined YHC for a No Toll beat down. No doubt attendance was high after No Toll received the award for the most well attended AO in the RIC. We’re going Back to Back!

    YHC was scouring the Internet last night reading backblasts from other AO’s hoping for some inspiration. The following went down…

    Warm-a-rama: Mozey to the back parking lot stopping to pay the toll with 10 dips and 10 decline merkins. Once at the back parking lot, jog one lap then on the second lap do some dynamic stretching. Off we go to the Pavilion.

    Thang 1: Triple Dora – This is a Dora with a Triple Check (Courtesy of F3 Omaha). Round 1: Merkins, Squats, LBC’s. One person runs, one person planks, the 3rd does the exercises. Round 2 – different partners and exercises but same theme: Carolina Dry Docks, Bobby Hurley’s, 2 count American Hammers.

    Thang 2: Mozey to the Parking Lot: Divide the parking lot into quarters. On the way out, 16 Gorilla humpers, 4 Big Boy Sit Ups (Lots of debate on what this exercise is. Who knew Last Call was our Go To Man for F3 exercises??). On the way back, 32 Gorilla Humpers with 8 Big Boys. This one courtesy of F3 Jacksonville, FL. There was more to it, but we were running short on time.

    Thang 3: Sprints – 3 rounds of 75% down and back. 1 round of 100% with down. Kuddos to those that didn’t hear YHC and finished 100% with a down and back.

    Mozey back to the flag with a quick stop and payment at the Toll with 20 incline merkins.

    Numbers / Name

    Announcements:

    • CSAUP lite launching from the Alamo. Shoot a note to Crabgrass if you’re going.
    • Shoe and short collection for Safari the Beast / Nancy Lopez continues through this month. Lots of info on Slack.

    Prayers:

    • Big Rig’s Mom and her doctors as she begins her journey on cancer treatment.

    Dealer took us out.

    Great morning! Great to see some new faces and familiar faces who traveled a bit farther than others (Big Rig!) to enjoy the great AO that is No Toll.

    YHC is missing two names from this morning. Please identify yourself so I can get the backblast updated and you can get your credit on Big Data.

  • If you were there

    you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go.

    Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips.

    Warm-up- COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Starting in front corner lightpole circle. 10 Overhead press, mosey to next pole, 20 swings, mosey, 30 rows, 40 curls, 50 ??, 60 Bench press. End up where we started.

    Trip check 1- Runner to far side of lot, Curls and front lat raises.

    Trip check 2 Runner to island, overhead hold, bent lat hold.

    Trip check 3 Runner to island, squat and ??.

    Ring of fire with PAX picking fav kettle bell exercises: 9 X Choice.

    Announcements: CSAUP this Friday starting at Alamo. Collections for Kenya: What has F3 done for you? Give something back by helping our brothers in Kenya with some shoes.

    Prayers: YHC took us out in prayer.

  • Baby Satan Awakens

    The Village next door was quiet—until 7 HIMs laced up and ran it awake. We circled up, knocked out a light jog and stretch, and then went straight to work.

    The Thang:

    • Run through the wood to the village to get the blood moving.
    • Merkin Madness – regular, wides, and diamonds.
    • Core Crusher – freddies, hammers, leg lifts, flutters. HIMs groaned, but we kept the rhythm.
    • Another Run into the Shoulder Tear Series – arm lifts, low lifts, apple pickers.
    • Run + Baby Satan Hill – sprints that left no man questioning why the hill got its name over at the village.
    • More mountain climbers and side-straddle hops, sprinkled with more running.
    • Closed strong with burpees, another run, and—you guessed it—more burpees.

    Mumble Chatter: Even Cpt Kirk admitted it had been a minute since he’d taken a beatdown like that. He kept stressing he couldn’t disclose his profession… oh snap—do we have a spook in the PAX? 👀

    COT: Grateful for the early morning iron sharpening iron. The Village won’t forget who woke it up today.

  • “Get busy livin’…or get busy dying!”

    16 HIMs ascended to the “movie theater” to watch 2 movies unfold before their very eyes.

    Warm Up: Side-straddle hops, Copperhead squats, LBC’s, Roscoe’s Mom, Cherry Pickers, & Dead Man Hang.

    1st movie: The Shawshank Redemption workout broken up into 2 parts. Part 1 = Adora (Andy & Redd) completed 100 WW2, 200 Monkey Humpers, & 300 Side Straddle Hops while the timer ran to the other side of parking lot.

    Shawshank Part 2 = Took the HIMs over to the sidewalk that leads to the tunnel and we simulated Andy Dufresne prison crawl “through 500 yds of filth” and up to the other side. We bear crawled down, two-foot hopped through tunnel, and bear crawled up the other side. We were supposed to do this 5 times but after 3, these men chose to go back to prison in Shawshank rather than escape to freedom.

    Second movie showing was Goodfellas Triple Check = Henry Hill: Runner to the hill and back; Tommy: 10 Firecrackers & 10 V sit ups continuously switching back and forth, and Jimmy the Gent: Any plank position HIM wanted to do.

    COT TIME: Kenya Collection through Nancy Lopez; Flyboy is collecting kettlebells at Old Hundy Tuesday for Friday CSOP at 8pm in Rountrey.

  • Get on up and get on down to…..

    Three of the finest gathered on this beautiful Monday morning. We gave the kettlebells and sandbags a break since YHC is still feeling the IronPAX and the weekend’s convergence. The YHC was trying to remember whose slogan went “Get on up and get on down to…” so if you know, chime in. Anyway here’s how it went down…

    Warmarama

    • All the wives and moms
    • Arm circles
    • Flutters
    • Helicopters
    • Copperhead squats
    • A few jumps here and there

    Thang

    COP 1 I stole this from Hutton but I forgot what he called it.

    • We set up in the middle of the parking lot with four corners, each marked by a workout (20 reps). You run to a corner, knock out the 20 reps, then return to the middle for 2 burpees. Head to the next corner do the exercise, come back for 2 more burpees, and continue until all four corners were hit. We completed two full rounds of this circuit.
    • Lt Dans
    • Merkins
    • WW2
    • Squats

    COP2

    Sprint to the first light pole then Mario jump to the next. Continue back and forth pole to pole until reaching the front of the park. Once there mosey back to the starting point.

    COP3

    3,6,9 Pull ups, Dips and Merkins 5 rounds mosey back to the front of the park!

    Numbers, Names and Announcements for an over night ruck. See Crabgrass!

    YHC planned on taking it easy this morning, but that went out the window quick. Couldn’t ask for a better sunrise or better company!

    Don’t waste the day!

  • Mount Hill Loops

    YHC couldn’t leave the area due to the M out of town so the flare was sent to Bullseye and we convened at casa Singer to run Mount Hill. Somewhere around 7 total loops, 4 miles in total. Managed to avoid any falling acorns and owl attacks. Good stuff.

    Not sure if anyone made it to the official F3 starting point but if they did, hope their run went well.

    -Singer

  • Track Time for Three

    3 eager club members decided to secure the early track time and get some work in to start the day. One running predictably late, but still made it in time for the first weighted exercise.

    Warmarama.

    Tabata Exercises:

    • Halos and around the world (waist)
    • Curls and Presses
    • Squats and Tricep Presses
    • One-arm swings – right then left
    • Rows – right then left
    • Sit and Press Boat and Canoe

    One lap in between each and 2 at the end – avoiding the gaggle of young and better looking (and smelling) runners.

    Numbers, Names, Announcements (SOJ CSAUP Friday – see slack and Crabgrass and throw a HC if your going) and YHC took us out.

    No More Gumbo For You!