Category: Richmond, VA

  • The B.O.M.B.S. Make Us Stronger…

    13 strong, fearless and determined PAX stormed into NoToll this morning ready to make the most of their day by starting it off right, this is how we did it:

    Mosey to the back parking lot for COP, which included:

    • SSHs x30 IC
    • Copperhead Squats x12 IC
    • Imperial Walkers x15 IC
    • Merkins x10 IC
    • Arm Circles – 10 small and 5 large, forward and backwards
    • 5 minutes of LBCs – 1 minute to do AMRAP LBCs and 10 seconds of rest in between – some mumblechatter during the first two rounds but the last 3 rounds were quiet

    Mosey around the field to the pavilion to partner up for some B.O.M.B.S.  One partner exercises while the other partner runs a lap around the field, then flapjack.  All in an effort to complete the following:

    Burpees x50

    Overhead claps x 100

    Merkins x 150

    Big-boy situps (WWII sit-ups) x 200

    Squats with a jump x 250

    Slow-mosey back to the  basketball courts for a merkin ROF, followed by 10 merkins together IC. Back to the flag for COT and BOM.

    Name-a-rama, number-rama, and YHC took us out.

    NMS:

    This weekend and yesterday were difficult for YHC.  My mother has taken a turn for the worse and her disease appears to be taking over.  Just another example of a real-life bomb being dropped on us.  As you all know, being out there in the gloom with my F3 brothers was the best place I could have been this morning, and stepping out front and leading such a strong and determined group this morning.  You guys took that BOMB and kicked its ass.  Coming together at the end to crush those remaining 75 squat-jumps was awesome.  Way to crush it men.

    A big thanks to Hardywood for crushing the exercises and making YHC’s work today easier.  I know there were others crushing those BOMBS too.  Way to work.

    We all have bombs dropped on our lives from time to time, but YHC thinks that is when our faith and inner-strength is tested, when our community and support system shows its power and when we come through those tough times, we are stronger, our faith builds and our community is tighter.  As I mentioned in my prayer, our days on this earth may be numbered, but there is no limit to what we can do with those days.  Make the most of your day today men!

    No more Gumbo for you!

     

  • A Visit to 13 Acres

    8 PAX members gathered in the parking lot for a MLK Day beatdown.  A virtual flag was planted and we were off.  This is what happened.

    COP

    13 SSHs IC, 13 Don Quixotes IC, 13 Merkins IC, 130 LBCs IC

    The THANG

    1.  For 8 Minutes, do as many as possible of the following:  10 Donkey Kicks, 10 Carolina Dry Docks, bear crawl 10 yards, 25 LBCs, 10 Break Dance Kicks, crab walk 10 yards back to school and repeat.

    Saab gave a 20 count.  Mosey to bus loop.

    2.  Partner up for relay.  One partner will sprint around the bus loop.  He will then tag the other partner who will do the same.  Each partner does this 4 times.

    Toga gave a 20 count.  Mosey to playground.

    3.  TABATAS – Three 8 cycle rounds.

    • Round 1 – Tuck Jumps/Angled Knee Jumps
    • Round 2 – Merkins – start with close grip for cycle 1 get wider each cycle until cycle 4.  Repeat close grip to wide grip for cycle 5 – 8.
    • Round 3 – LBCs/Mountain Climbers.

    Lockjaw gave a 20 count.  Mosey back to flag.

    Numberama, Namerama, YHC took us out.

    Moleskin

    It was an honor to lead this PAX for MLK Day at an AO that YHC knew so well growing up.  Before Holton Elementary School was built in the late 90s, this was a city park know to many in the area as Thirteen Acres.  (YHC is unable to confirm if this was the actual name.)  It was a large open space with a playground and a house that remains on the property.  When Holton Elementary opened in 1999, it was the first new school the city had built in many years.

    The theme during the COP was 13.  All exercises had 13 in them.  The AO is close to mile 20 for the Richmond Marathon.  To help the PAX get through the mile 20 wall, we worked continuosly for 8 minutes.  During the 8 minute exercise, most completed at least 3 cycles with Toga completing at least 3.5 cycles.  Outstanding work!  During the relay repeats, YHC noticed that Saab got stronger with every lap.  All PAX members performed well during difficult TABATA cycles although YHC had nothing left at the end the Merkin cycle.  YHC was most impressed today with his youngest son who was dressed and ready to go without his alarm going off at 4:40 AM.  Great job E.T. (Evil Twin)

    Announcements:

    Thank you to all for allowing YHC to lead today!

    Phonics

  • Put the Run back into RiverRun

    Four of the RiverRun regulars emerged from the warmth of their vehicles in time for Wilson to show off his headlight identification skills as Splinter pulled in as the clock ticked 0530.  Wondering whether McRib was going to enjoy his banker holiday in the fartsack off we went.  At some point McRib emerged from the gloom to make it an even 6.

    THANG

    Long warmup mosey on the roads to the track to loosen the joints.

    SSHx? IC, Peter ParkerX10 IC, IWx15

    Fantastic 400s

    10 each of 4 exercises with the twist of 100m run between each of the 4.

    10 merkins – 100m run, 10 Monkey Humpers – 100m run, 10 plank jacks – 100m run, 10 Flutter Kicks (2ct) – 100 m run; Repeato for 20, 30 and 40 reps of each.  Add a straight 400m at a medium pace with a little extra sauce at the end.

    Mosey to the playground for a round of Pull Up/Jump Squat 6s – (Shortened 11s)  5 Pullups/1 Jump Squat, 4/2…1/5

    Mosey to the bus loop, partner up.  Partner 1 bear crawl/crawl bear across bus lane and back, P2 dips on a bench.  3 rounds then 3 rounds with P2 doing step ups/box jumps.

    Mosey around the school the long way to find a dry spot for some Mary.  American Hammer x 20, LBCx50

    COT, Wilson took us out.

    NMM

    We took the long mosey to the track, completed the warm up and began on the Fantastic 400s when from somewhere out of the gloom Kevin Bacon McRibwich (full name) showed up behind us.  Wilson may have a little something extra in his LBTs as he thought it might be a clown emerging from the gloom beyond the track.  It was only McRib catching up to the group on the track.  Good thing the mumblechatter was strong and he heard us through the gloom.

    Starting with SSH the mumblechatter was strong enough that everyone lost count discussing Derrick Rose skipping out on a game last week.  Not going to happen with this Rosie on the Q.  With the cold and ice last week there was minimal running being done at the AOs that YHC visited so the goal for today was to change that up.  The consensus was that 10 and 20 monkey humpers are ok but rounds of 30 and 40 with a run afterward makes the legs a little weak.  Also needed to add some bear crawls in since Honeymoon doesn’t get much of that in NC.  The only way to get better is to do more of it, which is why YHC wanted to throw a few pull ups in.  YHC told the PAX if there was time we would find a dry spot at the end, they crushed it and we found that spot so everyone could make the imprint of their shirt on the dry sidewalk.  Splinter’s Punisher logo was impressive.

    Curiosity about the rumors of a F3RVA podcast consumed discussion after the workout, that and eager anticipation of the CSAUP.

    No announcements of note beyond the CSAUP.

    Great work today men, appreciate the opportunity to step in front to lead this morning.

  • Old Glory Debuts At Batteau

    Six local warriors and one southern ally slayed the FS and laid claim at Batteau.

    The Monday morning success habit went like this.

    Old Glory is a benchmark workout that consists of the following:  1 mile warm up run. Complete a half mile loop with four exercise sets.  Complete one exercise at one of four equidistant spots.

    The exercises are 20 merkins, 20 jump squats, 20 burpees, 20 WWII situps.

    With the group starting at precisely 5:30am, the exercises begin at the completion of the warm up mile.  This is an AMRAP workout, so as many loops are completed as possible until 6:00am.  Once that time is met, complete a cool down mile and back to start.

    5 Min of Mary – 50 IC LBC, 20 IC Freddy Mercury

    Ring of Fire

    Numberama, namerama, Swirly lead us out

    Moleskin – YHC has had Old Glory on the calendar since doing this at No Toll a few months ago. This is a solid workout to start the week and a great way to measure progress.  Sippy Cup slayed this workout.  He completed the most loops and stations today with 3.75. There will be another Old Glory in the coming months.

    Great to have Minecraft visiting from our friendly southern colleagues in Raleigh.

    CSAUP is this weekend 1/21. Please cancel any plans you have for Saturday afternoon.  You will likely be useless.

    Be super.

    Hardywood

  • Miracle on the Hudson (er…James)

    2 appeared in the dark today for the weekly trail run along the banks of the James River.  Other regulars who were absent today were TYA and Lab Rat, who were running the Willis Creek 35k.

    Given Offshore’s time constraints, his plan started with a straight out and back run (30 minutes each way).  Plans were thwarted, however, when he chose to stick with YHC through the south side run to Forest Hill loop – thus adding about 20 minutes extra to his run.  Upon exiting the loop, Offshore and YHC parted company, with Offshore heading back on the South side, and YHC heading East to the ‘new bridge’ with a return on North side.

    Respect to TYA and Lab Rat (and any others?) running the Willis River 35k today…a distance YHC could only cover these days if either chased by a ferocious animal, or if chasing a pair of well positioned tights (NOT TYA’s).

    On this day in history, Sully Sullenberger flew his plane into a flock of unsuspecting birds…there were no survivors.

    Saab abides

  • Tabatta Nation @ GridIron

    A fearless 4 posted to GridIron on a cold, wet day. DK & White Deer came in hot, spilled out of the Passat and the workout went something like this:

    THANG

    COP: SSH, Bob & Weaves, Tempo Merkins, LBCs, Arm Circles

    Tabattas:
    1) Box Jumps/Step Ups
    2) Dips
    3) LBCs (alt KB press & over)
    4) Lt. Dans
    5) Lt. Dans again
    6) LBCs (alt KB press & over)
    7) Bob & Weaves
    8) Standing Leg Dips
    9) Pole Smokers
    10) LBCs (alt flutter kicks)
    11) Box Jumps/Step Ups

    We must have done others. At some point we moseyed to the parking lot to perform Long Curb Crawls w/ KBs on one side: Partner up, regular curb crawl w/ 20 merkins, or curb crawl w/ 10 KB merkin rows. Repeato x2.

    COT – Atilla took us out

    NM

    The Tabattas allowed for ample chatter and good fellowship even before the Coffeeteria @ Einsteins.

    White Deer & Atilla sparred verbally the entire time, maybe because White Deer has missed a few weeks do to a christmas decoration injury…the most memorable jab was when White Deer bailed on one of the exercises to do KB Tricep Curls and Atilla cheered “Curls for the girls!”…and White Deer retaliated later by chiding Atilla for doing Step Ups while Earthworm (15 years his senior) was doing Box Jumps….Atilla simply laughed and said, “Well, when I’m 55…you’ll be 70.” Ouch. Johnsonville will be sad he missed this one.

    YHC enjoyed leading this morning. Thanks as always.

    Announcements:

    Frozen Triangle next weekend. GridIron is still on for those interested.

  • CSAUP practice

    A tenacious 21 took over Dogwood dell on a rainy cold morning. Conditions were better, or slightly worse, than last week’s snowstorm. Here is what transpired:

    COP- SSH, Merkins, LBCs, Imperial Walkers, Helicopters. Mosey to field for Human Centipede. 2 rounds through.

    Mosey to Burpee Road- 3 per lamppost. Up and back. Mosey to Rusty Cage. Partner up and share a Sandbag. Back to Carillon for Modified Dora.

    Partners do total of 60 Situp presses, 80 Boat-Canoe, 100 Squats, all with Sandbag. While partner 1 is completing reps, other partner runs up carillon l, does 15 Merkins, then back down.

    Next round partner bear crawls up and around carillon while other partner does exercise- Side lunges, Shoulder presses, & Alabama Softball Players.

    Mosey back to Rusty Cage.  3 rounds of 6 pull ups, then 3 rounds of 6 Jerkins. Mosey back to COP circle for mary- American Hammers & Freddy Mercurys. Back to flag, Fudd took us out.

    NMS- way to get after this morning PAX, 21 strong in the cold rain. YHC had a plan for Sandbag exercises but it hinged on how many PAX showed up. 21 is more than our sandbag count so partner up was required.  YHC was unsure of the proper count on the Sandbag Dora. 60 Situp presses is more than enough.

    The was not nearly as much mumblechatter as anticipated during the Human Centipede. Either the PAX was smoked or enjoying their time planking on the wet ground.

    We haven’t done Burpee Road in a while so the PAX needed a reminder but attacked them once we got going.

    Glad to see Bleeder back in the gloom at Dogpile. YHC saw him running with sandbag on his shoulder back to the Rusty Cage, not sure if his Dr would approve but we won’t tell.

    During the ASPs many a good laugh was had, apparently making squishing noises on the wet ground on prom night brought back memories for some. Hardywood shared he went to Lillith Fair with his date after prom, not sure if he was joking or not…

    Announcements – Frozen Triangle next Saturday. Reply to the Preblast if you have not already.

    Pleasure as always to lead this morning.

     

     

  • 32 Never Looked So Good!!

    25 including 2 FNG’s bright-eyed and bushy-tailed men storm the parking lot of New Highland to help YHC celebrate being another year older as well as the 1st birthday of his 2.0!! This is how it went down:

    Short run around the parking lot to the back

    COP

    • SSH x32 IC
    • 1 min LBC’s
    • Don Quixotes x16 IC
    • 1 min cross arm LBC’s
    • American Hammers x32 IC
    • 1 min LBC’s
    • Crab Cakes x16 IC
    • 1 min cross arm LBC’s
    • Arm Circles x10 small x6 big reverso
    • 1 min LBC’s

    You only get better with Age

    Pax partners up. 1st partner runs around the church while 2nd partner completes exercise then switch. Exercises were as followings:

    • HRM (Hand Release Merkins) x 32
    • Copperhead Squats x 64
    • Flutters (2 count) x 96
    • LBC’s x 128

    Mosey to the Shelter 

    Complete the following:

    • 32 Dips
    • 32 Derkins
    • 32 Step Ups

    Mosey back to the parking lot

    12 Booyah! Merkins (in honor of YHC’s 2.0 daughter being 12 months old) x2

    Mosey to the Flag

    Ring of Fire (with 12 Merkins)

    Numberama/Namorama

    Carpenter took us out

    Moleskin

    YHC is another year older (and maybe wiser) this past Wednesday and he could think of a better way to celebrate than to Q at the Creek.

    The PAX was strong today setting once again a new record of 25 at the The Creek. (Thanks to all PAX Members that did some EHing last night).

    Things got started with an extra long COP. YHC turned 32 this past Wednesday and his 2.0 will be 1 on Saturday. With the LBC Challenge in full switch, it was necessary to get in as much as possible. The PAX  reluctantly agreed! To really work that core today, YHC ask that during two of the 5 minutes of LBC’s that the PAX alternate touching knees.

    During the “You only get better with age” Emoji was see leaving the PAX for the wood. A lot of speculation on what really happen there. Only emoji would truly know.  Also between exercises the PAX would plank while waiting for the rest of the back. Abacus yelled out “we should be during LBC’s”. Your wish is YHC’s command!! A lot of groans were heard after that.

    Welcome to Putt-Putt and Thumper. Glad you could join us today and hope to see you back each week.

    Welcome also back to a few PAX members that seems to be hibernating during the colder morning. (Ratio, Suitcase, Grabber, Spare, Psycho, and I-Beam). YHC hold the rest was good and glad you came back to the PAX!!

    Announcements

    • CSAUP next Saturday 1/21 starting at DogPile at 6. Be sure to respond to Circle K’s Pre-Blast if you are planning to attend.
    • Remember “The Shining” (3rd F Workout) every Thursday 6:30 at Rise and Shine Diner

    SPIT ON THAT!!

  • Hamilton!

    Fifteen strong showed up for spring time in January.  Fourteen by foot and one on two wheels.

    Commonwealth to Cary and head East.  Take a left on Hamilton and take to Westwood.  4 and 5 milers take a left on Westwood coming back on Malvern to Grove with 5 milers taking a victory lap around the school block when they get back.  6+ milers take a right on Westwood to the Boulevard and back on Grove.

    Marv took us out today offering a special prayer for the treasonous Aaron Burr.

    NMS

    YHC has been reading Chernow’s biography of Alexander Hamilton and wanted to honor the founding father with a route the entire length of his namesake road.  Running with Lab Rat and Upchuck, YHC did not realize he would also get a musical today.  Going under the first underpass we experienced “Under the Bridge” by the Chili Peppers and upon the second underpass “Under the Boardwalk” by the Drifters.  There was also some Dark Side of the Moon (during the impromptu astronomy discussion) , Timberlake, and yes, Hanson.

    On another note, it turns out there is a massive WDog headquarters on the other side of Broad St.  That AO is taking off!  It must be the t-shirts.

    This may be episode one of YHC’s founding fathers running series.

  • Kettlebell Deck of Death at CircusMaximuis

    Ten towering redwoods posted to CircusMaxims this morning with kettlebells in hand, two of which are F3 veterans but newcomers to CircusMaximus. It was wet and warm out, but not raining. Johnsonville (YHC) took the Q, and this is how it went down, more or less.

    speedy warmup: ssh, scissor lunges, arm circles

    Deck of Death —

    Aces — 50 mountain climbers or 50 LBCs (amended after 2 rounds to 100 LBCs since 50 mountain climbers is 300% harder than Lame-O LBCs)
    Hearts (garden variety) — Merkin (kettlebell) Row
    Hearts (face cards) — 10 plank walks with jump
    Diamonds (garden variety) — Single Arm Swings (1 per arm per value on card)
    Diamonds (face cards) — 10 burpees
    Spades (garden variety) — Goblet Kettlebell Squat Press
    Spades (face cards) — 10 jump lunges
    Clubs (garden variety) — Sit up with Kettlebell Press
    clubs (face cards) — 10 crab cakes

    It is hard to get through a deck in 45 minutes. Thus, we had almost no downtime.

    For some reason, we only did 10 crab cakes. I know there were 52 cards, so we must of doubled or tripled up on some other things. Q’s brain don’t function too good sometimes.

    Rosie finished many sequences first even though he was swinging a big KB… show-off. Offshore had flashing lights on his shoes (psychedelic man) and a brand spanking new Christmas-gift-looking gray kettlebell. He and KevinBacon are the CircusMaximus newcomers. They rocked it, and it was great having them out (if for no other reason, so Offshore can optimize some processes and other shi** and so KevinBacon can keep you up to speed on the status of your past classmates and distant relatives).

    HoneyDo quietly took care of business, and had to roll immediately after. Gumbo seemed to want more mericans than was on order. WhiteDeer appeared quiet to YHC (who was fairly busy trying to flip cards and translate them into exercises); others say he was his normal chatty self. Stay gold, Ponyboy.

    FlipPhone arrived late, but that is ok since he came from ChurchHill. Earthworm was with us, but did an alternative exercise for nearly everything. That is better than an FS.

    YHC faced a verbal assault when be tried to describe what cards signified what exercises. Apparently, this PAX does not accept any level of complexity. YHC stopped to allow the assault to subside, and DK hilariously asked if YHC was having a “Wilson moment.” Those who have seen Wilson react to unexpected events during a Q know what that means… Anyhoo, it was quite funny and delivered with DK’s lightning-fast wit. We do love you, Wilson.

    It was hard to follow Toga’s Q from the prior week, where here brought out a mixture of jiu jitsu, acrobatics, and Michelangelo painting The Last Judgment. But, I did what I could. Thanks for permitting me to lead — it was a pleasure.

    Jville