Category: Richmond, VA

  • Running and Rucking

    Four posted on this Thursday for the Tomato Run/Ruck. The 2 runners when to every place different. This included running by the library and that shopping center, running behind Kroger, running through 2 townhome communities, and running the opposite way through Cool Spring and Rutland for 4.85 miles. The 2 Ruckers rucked for likely around 2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, Sandman took us out.

    NMS:

    Great time running with BAM! today. Thank you for exploring with me.

    Announcements: Heard 6 made it to PBR Thursday night. Well done!

    Gotta Run!

    Phonics

  • Community Building and Covalent Bonding at Bon Iron


    YHC wanted to focus on community building today, so we took a literal tour of the structures that hold a community together: The Church (Faith), The School (Education), and The Library (Shared Knowledge). Like water molecules, we needed a little cohesion to pull it all together.
    Warm-Up:


    Quick mosey to the Church Parking Lot to survey the perimeter.

    The Thang:
    Part 1: The Church (Faith in the Reps)
    We surveyed the 12 doors of the church.

    • Doors 1-5: 10 reps at each station (Merkins, American Hammers, Freddie Mercurys, Squats, WWIIs).
    • Doors 6-10: Combined effort for 150 Side Straddle Hops (SSH) total.
    • Door 11: Burpees.
    • Door 12: Imperial Squat Walkers.
      Part 2: The School (Higher Learning on the Wall)
      We moved to the school for some education on pain tolerance. We alternated reps with all PAX assuming the People’s Chair, performing the exercise while holding the wall sit, separated by an intermission.
    • Round 1: People’s Chair with Muhammad Ali Air Punches.
    • Intermission: 10 Donkey Kicks (OYO).
    • Round 2: People’s Chair with 10 Hoedowns.
    • Intermission: 10 Donkey Kicks.
    • Round 3: People’s Chair with 10 Milkers.
    • Intermission: 10 Donkey Kicks (OYO).
      Part 3: The Library (The Book of Pain)
      Final stop at the Library for some lines and corners.
    • Cocaine Bears: Bear crawl a parking space, stopping at every line for a Merkin.
    • Broad Jump Ladder: Back across the 13 lines. Broad jump the space, then Squats increasing from 1 to 13 reps at each line.
    • Four Corners:
    • Corner 1: 20 Merkins
    • Corner 2: 30 American Hammers
    • Corner 3: 40 Squats
    • Corner 4: 50 Raise the Roofs
      COT:
      Count-o-Rama, Name-o-Rama.
      Moleskin:
      Small numbers but high impact today. L Woods gets the assist for the pre-blast and rallying the troops. Machismo put in the work on the EHs, but his invites decided the fartsack was warmer than the gloom.
      It didn’t matter though. We experienced that scientific phenomenon—like covalent bonding or surface tension—where water molecules pull together tight to form a drop. With just three of us, the community was formed instantly. We toured the pillars of the neighborhood (Faith, School, Knowledge) and sharpened the iron.
      Great work men.

  • Magnum ’25

    13 Island visitors posted to the still snow-covered Dogpile donned in Hawaiian shirts and a few lip-sweaters for some fun and some exercise in the “sunny and 70 ” weather. It went a little like this:

    Mosey to the COP circle and a few laps around to pick up Mudslide and to warm up the body. Circle up on or around the grass for COP, including:

    • 12 Higgins (DQs)
    • 11 TCs (Helicopters)
    • 19 Magnum Merkins
    • 80 SSHs OYO
    • 5 Imperial Squat Walkers
    • 1 arm circle
    • 19 Ukrainian Soldiers
    • 88 LBCs OYO

    Mosey over to the front of the Carillon for the 8-season ladder. 8 rounds as follows:

    • Round 1 – 10 merkins – run to steps, bearcrawl up, lunge across top (watch out for snowballs), mosey down and back to start and Al Gore for SIX.
    • Round 2 – 10 merkins + 10 2-count flutter kicks – run, bearcrawl, lunge, mosey.
    • Round 3 – 10 merkins + 10 2-count flutter kicks + 10 jump squats…
    • Round 4 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs…
    • Round 5 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs + 10 Freddie Mercuries…
    • Round 6 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs + 10 FMs + 10 Imperial Walkers – DO THEM IN ORDER UPCHUCK!
    • Round 7 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs +10 FMs + 10 IMs + 10 box cutters…
    • Round 8 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs +10 FMs + 10 IMs + 10 box cutters + 10 Burpees

    Mosey to Amphitheater to honor the 169 episodes of Magnum PI with 9 exercises on each of the 18 steps going up – exercises were merkins, dips and squats mix and match in any order or quantity you want just do 9 exercises per step.

    Mosey over to the Island triangle – a few trivia questions with consequences until we get to the bottom of the hill. Love Hill with a partner – Broad Jump Burpees, Lunges, Bearcrawls.

    Mosey BTTF for a few minutes of Snowball Fight!

    COT, Numbers, Names, Announcements and Prayer

    NMS:

    Great morning. Great staches – at least for YHC, Faceplant and Purple Rain. Well done men! Even Anchor Bar from downrange got the memo and showed up in a Hawaiian shirt. Well done, sir!

    Announcements:

    • Secret Santa – let Hutton know if you are in by Monday. Regardless, show up for Rosie’s 12 days of Christmas on 12/23. It’s a present for all of us.
    • If you need a Xmas tree – James River Athletics is selling 10:00 a.m. until sold out – see Doozy or Flatline
    • 12/27 – Kubota leading the Bridge – looking for tag alongs and clown cars.
    • Looking for Bridge Q for January
    • Breaking Bread 12/27 and 12/28 taken – well done Fudd and Flatline.
    • Tomorrow is Pearl Harbor Day anniversary – thank a Veteran!
    • Anchor Bar mentioned that F3 Rock Region is doing Red Fridays – wear red in honor of and to support our deployed men and women. Sounds like a good thing to me!

    Great coffeeteria at Libbie afterwards. Great start to the day. Thank you, men!

    No More Gumbo For You!

  • 2.5 at 5

    One man strove forth, under weight, to set a positive course for the day. Temperatures were 70 and sunny. According to the person reporting to work on time, the following might have happened:

    2.5 miles under 38 pound ruck. 4 loops. 2 cups of coffee.

    YHC stayed out past his normal bedtime at a Florida Panthers game…no better way to shake off the morning rust.

    Number, name, and YHC took himself out.

  • Body Slam!

    A pair of Yard dogs emerged for an OTB that ended up more difficult than either of them expected.

    No Warmarama! Let’s get into it!

    Garbage Day! – Run the neighborhood – Perform 5 HR Merkins for every Can on the road. Once reaching the end, perform 5 LBC’s at every can on the way back to the park.

    Make our way to the new Basketball court for some MoT’s – Bearpee all the way across the court. Lunge Back. High Knees Across the court. Wayne Gretzky back(9 bearcrawls /9 Tysons)

    4 Corner Ab Cruaher (Lady of the Night)

    • 10 Pole Smokers
    • 20 LBC
    • 30 WWII
    • 40 Flutters

    End it with a little stretch.

    Great workout Choo Choo!!!

  • Snowy winterland

    Warm up run and circle exercise

    11’s block burpees and squats in parking lot

    14 different weighted exercises, runner with weighed vest would run to top of Satan’s hill as the timer to switch exercises

    COT , pictures, snow angels and coffee thanks to Snuff and Heist

  • You Had to Be There

    A pair of fluffy snow angels experienced the quaint softness of the uber exclusive Tundra Room of the Twin Team Lounge. Velvety ropes be damned as this is how we got things done today to the best of my recollection.

    No Q on the sheet, so a rare hot potato ensued that was beyond brutal. YHC started us off. To toughen us up PAX decided to go barefoot, shirtless and no gloves for the entire workout, proper Lounge attire.

    Let us begin with a short 100% sprint up and down Twin Team Hill. Lost count of the up and backs but copious is how it should be described. Still time on the clock, potato was tossed to Rosie.

    Crab Walk, Bear Crawl rotation down to Robious Boat Launch where Pax proceeded to do a variety of Burpees and Merkins in preparation of upcoming bikini season. Swimming across the river was tossed out but declined due to no attending life guards, safety first. After bemoans of disapproval partner carries BTTVF was called with single rotation 1/2 back. Easy stuff.

    Numbers Names, Prayers and Announcements. Manly congratulations were dispersed.

    Announcements: Magnum PI day at DogPile manana. Dust of those fuzzy caterpillars and pressed Hawaiian digs for the annual finest weekend beatdown north of the river.

    Secret Santa is being organized. No friends, No problems, Match Maker Hutton will find you a soul mate for life, or atleast for Rosie’s 12 days of Christmas coming up on 12/23.

    Breaking Bread and The Bridge need people. Sign up you filthy animals.

    NMS: The following is how YHC remember things from today, and that opinion is the only opinion that matters. Great beatdown with Rosie as the smaller numbers are always fun to catch up with good people. Creative gift ideas proposed for family are always welcome. Rosie’s M has an art show going on tonight so come by and get some culture and help fund Rosie’s future retirement dream home, location still TBD. Great job today. Thank you Rosie for joining me.

  • Virgin Territory

    Determined to leave tracks in unchartered Currahee territory, four men braved the conditions.

    Here’s where the runners traveled:

    • R on Pump
    • R on Ridgefield
    • Cross Gaskins into Rockstone via path
    • L on Boardman
    • L on Rockstone Pl, stop for Monkey Humpers
    • R on Rockstone Ct to dead end and reverso
    • R on Rockstone Pl
    • R on Boardman
    • Take path across Gaskins to Ridgefield
    • L on Falconbridge
    • R on Raintree
    • L on Maremont
    • Circle Godwin back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    Mr. Rogers set the pace, YHC kept up mostly, Pigskin and Handshake brought up the six.  Mr. Rogers and YHC gave my lady friend the ol F3 front yard salute as we passed by.  Wally seemed to be built for today’s conditions, Lulu seemed slightly less enthused.  At coffee, Gomer joined and passed the site Q torch to YHC.  Woot Woot!  Back on top.

    ANNOUNCEMENTS

    See other BBs

    Maybe 2nd F tonight – See Gomer

  • Swift Freaks at Swift Creek

    Bo and BR met up at the track at Swift Creek Middle for some speedwork. Surprisingly, I don’t think we’ve done too many quarter mile intervals, so today seemed like a good day for it.

    4 lap warmup

    9 interval laps with about 2.5 minutes of rest in between.

    sub 630/mile pace was the intention, but it got closer to 6 before it was over, with an all out sprint on the final straightaway.

    2 lap cool down

  • Flatulent Flutters

    19 PAX said I am not fartsacking on this cold morning and pursued a more sculpted body for the holiday. While they did not fartsack, they sure did their best to create warmth for others.

    COP: DQs, Helicopters, jazzercise, arm circles, merkins, Freddy Mercuries. Mosey to bus loop.

    Triple check with run to end of bus loop and back (gotta do some cardio), coupon squats and curls for the ladies. Mosey to curb.

    20s which are lawnmowers and swings need to equal 20. Did a bunch of sets with a run around the loop in the middle. Mosey to courtyard which is 30 feet away.

    Triple check with rifle carry around the courtyard, coupon flutters and pole smokers. This generated a symphony of hot air; the temperature is certain spots was 5 degrees warmer. This group is pretty skilled at this “art” but today seemed more frequent and at times more potent.

    Lunge back to home base. 30 bench presses and some stretching, numberama.

    Prayers for a family member of Gypsy’s named Kelly who is starting treatment for prostate cancer. Speaking of treatment I finish mine in two weeks and will be in remission.

    Pinto is having an F3 party on 12/20 (as Pinto for more details. It is at his house, starts at 5 and goes into late in the PM). I am having a gathering at my house on 12/27 to celebrate remission. More details forthcoming. Kubota is heading up the Bridge on 12/27; let him know if you are interested. Breaking bread needs someone for Sunday 12/28. Lots happening my friends.

    Thanks for letting me lead!

    FIreman Ed