Category: Richmond, VA

  • Lovely Morning at the Zoo

    6 nature lovers posted for what was billed as “the most gimmicky workout ever.”  Here’s what the zoo had to offer:

    Warm-up COP: 20 Gorilla Squats, 10 spider merkins, 20 Froggers

    Mosey to parking lot for the Gorilla Cage: Gorilla walk fwd and back, Gorilla lateral walk counterclockwise, fwd and back, then lateral clockwise: each for 1 min

    Mosey to basketball for walk around the zoo: bear crawl, bunny hop/broad jumps, crab walk, duck walk x2 with ab fun in between

    Mosey to playground for: 5x monkey bars/pull-ups, 10 walking stick merkins (regular then crawl to incline merkin position), 10 lava lizards, flutter kicks and cockroaches in between, repeato x3

    Back to the zoo promenade for one more bear crawl, bunny hop/broad jumps, crab walk, duck walk

    Mosey back towards flag for more gorilla squats and flutter kicks.., maybe something else

    NMM:  Who doesn’t love a day at the zoo?  YHC told the PAX this would be gimmicky.., mission accomplished.  The amount of groaning for the zoo walk sure made it sound like we were at the zoo.  Somehow Earthworm got early blueprints of my design, but apparently only the gorilla portion was compromised.  The rest was all Toga’s ark.  YHC also waited till the end of the workout to inform the PAX that duck walks are guaranteed to provide several days of leg pain.  The applause was deafening but unnecessary.  Toga just wants to give it his best shot, and the Good Lord willin’, things will work out.

  • Broken Burpees

    A humid morning greeted the Pax with Splinter running over from Strikers Park to join three others of the Faithful who opted for conventional GridIron parking. Here’s what ensued:

    Mosey to near end zone of upper GridIron for COP:

    10 sets of: X10 Squats, X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of far end zone

    10 sets of: X10 Squats (including some Gorilla Squats), X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of near end zone

    4 sets of X25 Partner Leg Tosses

    75% run to far end zone

    4 sets of X10 Partner Leg Tosses – Obliques

    60% run to near end zone

    2 sets of Planks to X25 Carolina Dry Docks

    2 sets of X25 Partner Leg Tosses

    2 sets of X10 Squats (regular and Gorilla), X10 Mountain Climbers, X10 Merkins, and X10 Seal Jacks

    Mosey to Parking Lot

    COT:   YHC took out the Pax with a prayer of acknowledgment and praise.

    Moleskin:   No coffeeteria this morning with 2 of the Pax facing early morning soccer games and YHC tasked to a forced march north.  Great to have Splinter with us this morning – hoping for more early morning soccer games at Strikers Park!  Perhaps his drenched F3 shirt will be a GridIron recruiting tool among the fresh coffee-sipping daddies at the soccer game?  Flip Phone put up a strong showing – he scoffs at PLTs.  We would have had a fifth Pax but Johnsonville could not awaken Cheetah who pregamed for his soccer game by sleeping blissfully in the back seat of his father’s car.

    Psalm 27

  • Standard time = back on the trails!

    65 degrees on a cloudy morning—very warm for November

    COP

    Russian Soldiers 15x, Imperial Walkers 20x, A number of variations of arm circles, LBCs 30x, Merkins 10x

    There and back: A series of exercises moving forwards to the center of the circle and backwards to the edge.  At each direction change do 5 merkins.

    1. Bear Crawl/Crawl Bear 2x
    2. Forward Lunge/Backwards 2x
    3. Crab walk forwards/Backwards 2x
    4. Military crawl forwards/backwards 1x

    Hate Hill—partner up.  1 partner runs to the bottom of the hill and back, and the other does an exercise.  When the runner reaches his partner they switch.  Cycle through: 1. Lunges, 2. Walkout pushups, 3. Broad jump burpees.  When both partners reach the bottom of the hill the exercise ends.

    Run up the pipe

    Pullup bars At pullup bars do sets of: max pullups + 5 jump up lower down, max decline Merkins with feet on parallel bars, and 20 mountain climbers.  ~3 sets.

    Mosey Back to Flag

    COT

    Moleskin:

    We gladly welcomed back Standard time with some nice exercises on the hills and trails in daylight!  The fall colors in the woods were quite amazing also.

    This was a pretty punishing workout with lots of cardio and not a lot of rest.  A Sippy Cup special!  The last sets of pullups/merkins especially generated lots of groans and moans.  Solid work gents!  I noticed there were no double-dippers today, so YHC thinks he did his job!  Post workout YHC went home and fell asleep on the couch.

    It was great to have Wilson and Aisle 5 back with us after a several week hiatus.  It was Marv’s first time to join us too, and Lab Rat’s second.  It was great to have you guys  We welcome FNG Winstons, who received his name because he is a pulmonologist at VCU.  I had a nice talk with him post workout and while exhausted, he had fun.  Good encouraging atmosphere, guys!

    For those of you statheads:

    Merkins: here’s my count: COP—20, There and back—90, Walkout pushups ~20, Decline merkins (YHC had 60).  Total 180ish.

    Running—we ran about a 5K during the hour.

  • Merkins in the Mist

    14 gathered in the mist to experience a few minutes of merkin glory.  Here’s how it went down:

    COP
    – SSH x 25
    – Arm Circles x 15 forward & backward
    – Russian Soldiers x 20
    – Copperhead Squats x 15

    The Thang:
    – Mosey to soccer field for Merkin Ladder. Run width of soccer field and commence ladder. Start at 20 and work your way back down to 1. 210 total.
    – Mosey to tennis courts for triple check. Lt. Dans, Box Cutters, run around tennis court
    – Mosey to basketball court for Escalating 4 Corners of Mary
    – Corner 1. 10 WWI Situps. 11 second lap, 12 third lap.
    – Corner 2. 20 Russian Twists. 22 second lap, 24 third lap.
    – Corner 3. 30 Flutter Kicks. 33 second lap, 36 third lap.
    – Corner 4. 40 LBCs. 44 second lap, 48 third lap.
    – Circle up for criss cross ring of fire. 10 merkins clockwise and counter-clockwise.

    Moleskin
    Nice work to everyone on the merkin ladder. YHC was selfish and included this exercise solely for the purpose of meeting my daily merkin goal for November. Kudos to Swirly who pushed these out with a vengeance.

    Toga called the Q out both last night and this AM, verifying it was worth his while. No kitty cat name calling for YHC in the near future.

    There is a high likelihood YHC missed much of the mumblechatter throughout the workout. Hope a good time was had by all.

    Announcements

    • Talk of a potential HHH pub run on 11/18.  More info to follow.
    • 11/21 workouts at dogpile 6:00 & 7:00.  Special edition at 7 followed by Q school.
    • Punisher shirts available until tomorrow.  Pick them up as a christmas gift

  • Mysterious citing, Southsiders!?!?

    4 strong moseyed into the gloom.
    The Thang
    Mosey to the field next to the baseball diamond
    COP
    25x Imperial Walkers
    25x LBC
    25x SSH
    25x Freddie Mercuries
    25x Hillbillies w/ Jville hops
    25x Crab Cakes
    20x Air squared
    Mosey to the football field.
    Beast
    Merkins
    Flutter kicks
    Sumo squats
    LBC’s
    Werkins
    Backward Run Burpees
    Mosey to poles
    Pole Smokers – Indian run
    1st man 5 pole smokers
    Rest of pax holds heels 6” off ground or dealers choice
    Pax rotates through poles Indian Run style
    Mosey to the parking lot

    COT

    Moleskin
    YHC believes this is the first time SOT has had a majority of Southside’s post to the gloom. That’s nice considering it is the southernmost point of F3 Richmond. Maybe SOT should be renamed Key West?

    Originally YHC thought we had an FNG this morning, but it turned out to be Wilson. Welcome back! It was really nice to have you back, plus it made the whole awkward situation of explaining to M.Wilson why we were doing the COP in your front yard this morning.

    That’s about it, See you next time.
    Peace!

  • Old Glory ramp up to Veteran’s Day

    14 Faithful and 2 spirited FNG’s gathered for the latest rendition of #OldGlory at #NoToll.  It was a perfect fall morning with the right mix of gloom, fog and wet soccer fields, and the PAX hit the ground running, literally.

    THE THANG:

    Mosey from the front parking lot with shovel flag in tow to the back parking lot for quick disclaimer and Old Glory recap.  Start with 1 mile run (2 laps of complex), then loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO with the leader carrying Old Glory the entire way.

    End with 3 MOM:

    Flutter Kicks x 20

    LBC’s x 28

    Rosalitas x 10

    Mosey back to front parking lot with Shovel Flag for COT.  YHC took us out.

    MOLESKIN:

    Another solid performance, men!  Take a look at the numbers below to make sure 1) that I got your performance recorded correctly, and 2) to check out the improvement.  Impressive!  Big welcome to Flashdance and Chesney who performed admirably in their debut and are sure to be an immediate improvement to this motley group. Anytime you get an accomplished veteran and a Vol For Life to join your ranks, you are certain to be better off.

    Many groans could be heard as YHC hoisted the flag and started the worked, and it made him happy!  YHC is starting to feel like Loose Goose, but PT benchmarks are important, men!  My next Q will have more creativity, but following the likes of Splinter and HoneyDo is a tall order.  At one point, a jubilant DK belted out the Carolina Panthers fight song.  On ode to the birthplace of the Old Glory workout, or perhaps a fantasy football victory?

    Tclaps to Jville who in his inaugural Old Glory campaign pushed to 3.5 laps.  Great work! Sippy continues to blister this workout, improving steadily.  4 loops is in his reach.  At the beginning of the run, someone (DK maybe?) noticed that Sippy Cup actually put down the sippy cup as he started.  Splinter accurately acknowledged that there may have been a ripple in the force of the galaxy at that moment.  Your stats:

    F3 NAME 6/23/15 7/28/15 9/22/15 11/3/15
    Splinter 3.0 2.75 3.0 3.25
    Wilson 3.0 2.75 — —
    HoneyDo 2.5 — 3.0 —
    Ricky Bobby 2.5 2.5 2.5 —
    Lockjaw 2.75 — 3.0 3.0
    Brain Tumor 2.75 2.75 3.0 3.25
    Conspiracy — 2.75 — —
    Bleeder — 2.75 — 3.25
    Sippy Cup — 3.25 3.5 3.75
    Oyster — 2.25 2.75 3.25
    Grizzly — 2.5 — 2.5
    DK — 2.75 3.0 3.25
    Swirly — 3.0 — 3.5
    TYA — 2.75 2.75 —
    Lugnut — 2.5 — 3.0
    Loose Goose — 2.75 3.0 —
    Homewrecker — — 2.5 —
    Wedding Singer — — 2.5 —
    Pelosi 5.0 — — 2.5 —
    Scream — — 2.75 3.0
    Best Shot — — 2.75 —
    Rosie — — 3.0 3.5
    Shooter — — 2.75 —
    TwoCan — — 2.75 —
    Fudd — — 3.0 3.5
    Johnsonville — — — 3.5
    Flashdance — — — 2.5
    Chesney — — — 2.5

     

    ANNOUNCEMENTS:

    Normal workouts this week, but we need Q’s.  Check out the Sheets.

    Q school on 11/21 with Dredd and OBT at Dogpile.  Note that this is an AO change and will be at 0700, with Q school at Bleeder’s office, where afterwards we will all get to race on the enclosed go-kart racetrack that he built there.

    Pumpkin Run was a success on Saturday.  Thanks to all who participated and manned the booth.

    We need to talk about a HHH.  It has been mentioned that we should do another pub run, but I forgot to mention it today.  Let’s bring it up.

    Great job today, fellas.  AYE!

    -BT

     

     

     

     

     

     

     

  • The 4 Corners of LHES

    10 posted for the rain that never came.  Fun was had by all, and here’s what it looked like:

    Mosey to field for COP:  Seal Jacks, Scapula merkins, Plank Jacks, something else

    Mosey to corner of LHES grounds, partner up, then one lap around grounds with 10 burpees at ea. corner

    Meet at basketball court for ab fun then, partner wheelbarrow, suicide, wheelbarrow, suicide.

    Run around LHES with 10 hand release merkins at ea. corner.

    Meet at basketball court for ab fun, partner carry, and suicide.

    Run around LHES with 20 flutter kicks at each corner

    Meet at basketball court for ab fun, partner carry and then head back to shovel flag.

    NMM:  Mr Bucket was good enough to let YHC take the Q on what looked to be a torrential downpour.  It turned out not to be, but I think we got a good tour of the grounds and most everyone now knows where the potholes are hidden.  The PAX put forth a solid effort and various trips were made across the Canadian border during our carries and wheelbarrows.  It was a great way to start the week.

  • Post-Halloween Trail Run

    One #toweringredwood (YHC) posted for this morning’s Trail Run. Oyster’s car was parked at pumphouse when YHC arrived at 6:50A, and YHC got very excited about having a trail running companion. However, Oyster was nowhere to be found, so YHC flew solo. #OysterFallBackwards. YHC did the normal Buttermilk/North Bank trails in the CCW direction but added the Forest Hill Park hill-fest. 10mi total. #tiredlegs.

    Jville

  • Ab Wheels and Burpees

    Five of the faithful, and one FNG met at #notoll on a crisp autumn morning to get their gloom in before All Hallows’ Eve. Johnsonville planted a shovel flag, gave a quick disclaimer, and commenced to Q. This is how it went down, more or less:

    ssh x25
    don quiote x25
    sherkins x12
    imperial walkers x25
    standing mountain climbers x25

    Mosey to Lower Football field
    11s with ab wheels and burpees (circling half the field and doing exercises on corners)

    Mosey to front of school
    triple play

    Mosey to center football/soccer field
    ascending curb crawls to 10
    10 merkins oyo

    Mosey back to front of school
    20 ab wheel oyo
    25 partner leg toss x2
    Os x10 (cw)
    Os x10 (ccw)
    single leg Alabama prom dates x10 each leg

    COT

    Moleskin:
    We appreciate having Toga visit #gridiron and enjoyed meeting FNG Click’nClack. Toga double dipped, but left #dogpile early to attend all of #gridiron. Chum Bucket double dipped, arriving at #gridiron during the triple play.

    The elevens were challenging due to the mix of burpees and running. Toga was strongest at those, finishing in front of YHC. Click’nClack did very well for an FNG. Earthworm expressed slight irritation at the amount of running, but he pushed through it with strength.

    The 8-9 year-olds were playing flag football under the lights at the upper field by about 7:30 AM. That was fun to watch, but we are not accustomed to sharing our AO.

    Although it is a little early to finalize plans, there was talk at Coffeeteria about having a 2nd annual pre-Super Bowl AT hike. YHC plans to invest in YakTrax.

    Good job PAX!

  • 28 Days, 6 hours, 42 minutes, 12 seconds

    16 faithful and 1 sort-of-FNG arrived at Dogpile on an eerie Halloween morning in the dark.  A horror-movie themed beatdown went down like this:

    THE THANG

    COP –  SSH x 25 , Spell Halloween with leg writing, Chainsaw starters -10 each side

    Mosey instructions – In honor of Exorcist movie cover any time PAX passed a lamppost someone became possessed and blurted on an exercise that the PAX had to then do x10

    1st Lamppost – 10 burpees, 2nd one – Tuck Jumps

    Lineup on memorial field for – ZOMBIE CHASERS

    Series of sprints, side to side, slowest man each round gets tagged and turns into zombie (aka leglifts) until last man standing.  Congrats to Splinter on being most likely to survive zombie apocolypse.

    Mosey to Carillon for DONNIE DARKO (in honor of Richmond’s own Richard Kelly)

    Bunny hop up steps , 28 Merkins, down steps , 6 burpees, hop up steps, 42 boxcutters, down for 12 Carolina dry docs.  Repeato

    Mosey past several more lammposts (merkins, LBCs, jump lunges) down to behind Carillon for Descent themed Tunnel of Darkness (tunnel of love)

    Mosey back to Memorial field (2 more lammposts – dead cockroaches & merkins) for JACOBS LADDER

    Only instead of running to each hill, bear crawl on the side, crab walk other direction, up to 7 burpees

    Mosey to circle for 3MOM:  Flutterkicks, Alabama prom dates, & 30 WWII situps

    MOLESKINS:
    Good work group! YHC is a huge horror movie fan and was hoping a themed halloween Q would work.  YHC has actually met the actor who played Leatherface in the movie Texas Chainsaw Massacre but used Q-etic license to tie in the Chainsaw exercise.  That was a stretch. Thanks to Bleeder for starting the possession exercise out right with Burpees!

    There was mumblechatter about the use (yet again) of glowsticks.  Since daylight savings kicks in tomorrow we should not need those anymore for a while during a YHC Q.  Circle K had the wipeout of the day during the zombie chase.  All the PAX did well during Donnie Darko round, there were groans during the boxcutters as the worst part.

    Jacobs Ladder (altered) with bearcrawls and crab walks was brutal.  YHC was  afraid to do the Ladder in our normal spot because of darkness/safety so wanted to use the memorial field but change it up for a challenge.

    Good work Lab Rat and Amnesia on posting to your 2nd beatdown ever (with varying lengths of time between them).

    ANNOUNCEMENTS:  Looking forward to hearing about the pumpkin run later this week.

    Happy Halloween!