Category: Richmond, VA

  • Sippy Cup leads the PAX up and down those hills!

    In attendance (22!)
    Hills
    22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way.
    The THANG.
    COP (SLIMS)
    30x SSH
    25x LBCs
    25x Imperial walkers
    15x Merkins
    25x Slow bending squats

    Crab-Bear-Merkins
    Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x.

    Mosey to down to the pump house

    Hill runs #1—the pump house
    Partner up. 1 partner runs up hill to the street while other partner does sumo jump squats. Flapjack and Repeat

    Hill runs #2—the Pipe
    Partner up. #1 runs up the pipe hill and back to the street via the trails while #2 does a repeated 2 merkin curb crawl on a single curb.
    Flapjack and Repeat

    Hill Runs #3 Street to pullup bars
    OYO Run up pipe hill all of the way to the pullup bars. 10x chin ups, 10x down under pullups, and 20x mountain climbers. Run back downhill.
    Repeat, but switching grip on the chin/pullups.

    Mosey to the flag via the hidden staircase.
    COT.

    Moleskin.

    The PAX arrived early for the workout today and planted 5! shovel flags, a strong showing. Even Chum Bucket was a few minutes early. No doubt we wanted to have an impressive show for the reporter. Toga’s appearance was surprising. Evidently his camping trip was cancelled due to “rain.” Tclaps to J’ville for making the effort to come to #Dogpile even though he was Q for the gridiron workout right after. Conspiracy was a LIFO and somehow tracked us down in the woods.

    There was a fair bit of mumblechatter during the initial Crab-CrawlBear-Merkin exercise. Evidently the PAX had expected to start out the workout with more running. YHC was happy to oblige! And the PAX responded impressively.

    YHC’s GPS watch read over 3.1 miles for the workout, and he estimates that over 80% of that was on a slope. That’s kind of like running a 5K up and down a mountain in addition to doing all of the other exercises. Outstanding work, gents!

    YHC’s goal for his VQ was to show everyone some new parts of the AO. There are so many possibilities, and YHC is looking forward to seeing how we use this great location to further our fitness.

    YHC gives a lot of talks as a part of his job, but it still was quite unnerving leading the COP for the first time—there is something about standing in the middle of a circle with people behind you that’s a bit scary. YHC still needs some tips about knowing how to count out LBCs and still breathe at the same time—tricky!

    Although there were no FNGs today, YHC was happy to work out with a few PAX he hasn’t met before—Cowboy, Camper, HoneyDo, Goldberg, and Ronaldo. It was good to see Haggis back with us as well. And specific Tclaps to Chum Bucket today for helping me clean up my signs and loaning me the pen. Also to Toga and TYA for coaching me on how to lead a Q.

    Finally, I think we made a good showing for the reporter—let’s hope the article will help us get some more men out to join us at the dogpile!

    The predominant emotion today by YHC was gratefulness. I’m so grateful that Wilson, Toga, and others EH’d me a few months ago right during a #Dogpile workout, and I’m looking forward to many more days in the gloom with you all!

  • PAX ups the miles

    11 of the Faithful jumped out of the farstack on a misty/foggy Friday morning.  All were rewarded with a good workout and some good fellowship

    The Thang:

    Head towards grove, all take a left.  Pick your loop.  10k all the way to 3 chopt, 6 miles to St Catherine’s turnaround loop, 5 miles to Tuckahoe, 4 miles to Wisteria, turnaround, run to The Boulevard and then back to the school and shovel flag.

    Moleskin:

    Saab broke away from the pack (of two) at the end to finish the day strong. He passed YHC going up the hill at Libbie and Malvern.  Sippy followed shortly after, in chase, but only maintaining the spread between the two.  YHC does no know how it played out at the end, but the two of them are clearly pushing each other in the runs.

    BT broke out the new shoes he recently purchased from Fleet Feet.  The shoes lived up to the store’s name as BT’s pace seemed to pick up and his distance also was increased.  He Swirly and Toga all took the six mile loop and finished a longer run strong.

    Sunshine was a Kotter.  Still nursing a knee injury, he posted anyways and acquitted himself well. Under doctor’s orders he is on a regiment of two miles of running followed by two miles of walking. Despite his limitations, he still easily finished the four mile loop in the allotted time.  Great job.

    YHC had a good run and conversation with Loose Goose today.  Out of the gate I was not feeling the motivation this morning, but LG’s company and encouragement spurred me on to complete the 5 miles.  One of the benefits of running with a group is pushing yourself to get faster and faster.   Another is that when you don’t have the strongest day and feel like packing it in, there is someone there to pick you up and keep you going.  Thanks LG.

  • Goofball makes first appearance in RIC

    12 faithful and 2 FNGs at 45 Minutes of Mary hit the ground and did some running in the rainy gloom this morning. Deflated footballs, a yellow frisbee, and a laminated cheat sheet were also in attendance as the men in this PAX got underway to push their limits.

    ThE tHanG

    Mosey across the tomato-less basketball courts and wrap around to the far corner of the tennis courts

     

     

    COP

    Merkins x10

    SSH x20

    Goofball x12

    Scorpion Dry Dock x15 – switching leg somewhere along the way

    Imperial Walkers x20

     

    Mosey to the soccer field

     

    Tunnel of Love: All PAX plank next to each other. One at a time crawl under the rest of the PAX and plank up at the other end. Each PAX goes through 2x

     

    Mosey to the corner of the field near the shovel flag. Surprise, a frisbee! But wait, there’s also a laminated sign (per Bleeder)? Nope, it’s the cheat sheet because there’s a lot to remember for what’s to come…

     

    The Lucky Horseshoe: Do the below until you finish or Q tells you to stop.

    • Lap 1 around the field marked by the footballs and frisbee.
    • MericansX20
    • Lap 2
    • MericansX20, Storm SquatsX20
    • Lap 3
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20
    • Lap 4
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
    • Lap 5
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 6
    • Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 7
    • Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 8
    • WW2 SitupsX20, LungesX20
    • Lap 9
    • LungesX20
    • Lap 10

     

     

    CoT (Circle of Trust) – What’s said in the COT stays in the COT. Several prayer requests from the PAX and good fellowship. We get this short time to commune each workout, me, and it’s good for us to support, help, pray for each other.

     

     

    MoLeSkiN

     

    YHC really enjoyed leading this group of men this morning. The workout was mostly borrowed/stolen from @Kato’s 2nd Anniversary Horseshoe last week in Charlotte. Take a few minutes to read his backblast and click “T-claps” to show your appreciation for him taking the time to put his thoughts down in writing. I look forward to years of continuing to live life alongside the rest of the F3 Richmond PAX, seeing us grow, and develop leadership in our communities. Thanks to those of you who take the time to encourage me, and I am inspired by @Kato to take it as a challenge to see how I can befriend/help/lead others the way that he explains others have done for him. Those are the things that make an impact, brothers, and a demonstration to how we can live the second greatest commandment “Love your neighbor as yourself.” (See Matthew 22:36-40)

     

    Plenty of comments in the first couple of laps about the laminated cheat sheet – is it really laminated, and is it a #Weinke? Why is the #Weinke so big? Can you fit that #Weinke on your wrist, Sir Q? #Mumblechatter halted around lap 3.

     

    Welcome to @FNG FIFA and @FNG Honey Do! Both of you acquitted yourselves well this morning, and we look forward to seeing you regularly. Props to Ronaldo and @Honey Do’s wife for the EH’s.

     

    Suffice it to say that in the Tunnel of Love, some show love differently than others…

     

    These deflated footballs that have been taking up room in YHC’s garage for years have finally found some good purpose, and what happens? SOMEONE STOLE A FOOTBALL WHILE THE PAX WAS HARD AT WORK AT THE OTHER END OF THE FIELD. Perpetrator to be found, or at least YHC hopes the thief has more need of such a thing. Whoever you are, you now have 14 PAX ready to find you and . . . EH you.

     

  • 8 minutes to post time

    The flame of 8 brave souls could not be put out by a little rain. (curb crawls on the other hand…)

    The THANG
    COP

    SSH 25x
    Mountain Climbers 20x
    Don Quixote 20x
    Imperial Walkers 20x

    Mosey to Bus Loop

    Curb Crawl Latter
    1-7 7-1

    Mosey to Basketball courts bleeder SprintS

    Mosey to football field

    Teams of 3 or 2
    Triple triple check

    One team on the tire and rope sledgehammer the tire and jump rope

    Others on the line

    Lunge down to 50ish run back

    rotate

    Run to 50 U.S. Line 5 burpeea
    To the 100 5 more run back

    One minute of Mary
    30x Freddie Mercury

    Mosey back to Shovel Flag

    COT by Swirly

    Moleskin

    Swirly and YHC rolled into SOT early so that YHC could put the tools in place that made the SOT T-shirt famous; LugNut had already arrived and planted the Shovel Flag. The beginning of Summer for some has us out of bed a few minutes earlier for some reason!

    Wilson arrived just before the first Mosey to claim that he has only been awake for 8 Minutes. Nice to be that close to the AO.

    DK was in rare form, inserting his squat imperial walkers on his own.

    Chum Bucket was LIFOing this am, he wished he had stopped for Gas versus arriving in the middle of the Curb Crawls. I can recommend Exxon gasoline products, especially for high performance F3 vehicles that might been running a few minutes late to an AO.

    Swirly noticed Splinter was working hard in the Curb Crawls, Splinter you can thank your SOT buddy LugNut for introducing them to the PAX.

    On the ride back to north of the River, YHC thought somebody was following him with their brights on; but it was only TYA driving without his shirt on. Even on a dark rainy day, It doesn’t appear that your skin has seen the light of day.

    Annoucements

    Bring a friend to Saturdays Dogpile, Sippy’s VQ

    Order T-shirts, They make the AO that much more enjoyable!

  • Imperial Squat Walkers…In Cadence…Fail

    Another group of 13 gathered at #NoToll for a Tuesday morning beat down.  Here’s how it went down.

    The Thang:

    COP: 20 SSH, 25 LBC, 4 then 11 Imperial Squat Walkers, 20 Crab Cakes, 15 Merkins

    Mosey to Soccer Field

    Modified Dora 1-2-3 Partner up: as a team, complete 100 Merkins, 200 LBCs, 300 squats; while one partner cranks through the reps, the other runs width of soccer field and back; modifcation: bear crawl or lunge first half of width.  Repeat until complete.  Additional 200 LBCs added as an audible.

    Mosey around far fields back to bleachers

    Lindsays 2 exercises, sets of 40 (30/10, 25/15, 20/20, 15/25, 10/30): 1) Dips + Merkins, 2) Dead Cockroaches + Monkey Humpers (2 sets cut short)

    Mosey back to shovel flag for COT

    Moleskin:

    Welcome to FNG Rosie!  This makes 3 Pax (Shooter, Choo Choo, Rosie) from the Briarwood neighborhood, located just across Huguenot on Robious Rd.  Way to spread the word, Shooter!

    Non-4-count exercises continue to stump the RVA Faithful.  The 5-count Imperial Squat Walker in cadence crashed and burned after 4.  YHC stopped the PAX and suggested slowing things down, and we could only muster 11.

    This is the 2nd epic fail for YHC as Q involving Imperial Walkers.  If you fail, try-try-try again?

    YHC planned way more than what we actually completed…good thing YHC is Q’ing DogPile in 2 weeks.

    Looking back on our previous Back Blasts, it’s been a while since we completed The Roxanne.  YHC was hoping that our resident siren, FUDD, would post to enjoy Johnsonville’s creative exercise combined with British ska-pop…which I don’t think FUDD has experienced.  The jukebox was primed, loaded, and ready to go.  Next time…

    The first set of Lindsay’s were brutal…Bleeder almost splashed Merlot and had to take a breather.  YHC just thought he had finished before everyone else.

    Announcements:

    Sippy’s VQ is Saturday + RTD coverage.  Be there.

    Buy RVA Regional Shirts.  Do it.

     

  • Who are those guys?

    Nine faithful (including a brother from F3 Columbia, SC) and two Friendly New Guys posted at this morning’s version of The Punisher.  We started at our usual time which is 30 minutes earlier than another bootcamp workout group which showed at this AO this morning for their first workout.  Our Thang:

    Short Mosey around the front parking lot and back to the west lawn for the initial COP involving – 25 x SSH, 20 x Don Quixotes, 25 x LBCs, and 20 x Imperial Walkers.

    Jog back to the front parking lot and split into groups taking positions in each the three corners of the parking lot.  One group performs Bear Crawl to the next corner.  The second group completes Bunny Hops over parking lot stripes.  The third group backpedals from corner to corner.  Upon reaching the next corner, complete five Burpees and plank up.  Advance through the next leg only after each of the three groups has completed the last leg.  Rinse and repeat the circuit two times.

    Hop over the sidewalk to the front field for The Beast.  Starting at the west end of the field and heading east, complete six exercise reps at three stops across the field and back.  Repeat for six different exercises – Hello Dolly, Merkin, Flutter Kick, Mountain Climber, Prisoner Squat, and Burpee.

    Head back to the parking lot for a Push-a-rama and several Minutes of Mary, including 15x Carolina Dry Docks, 15x Wide-Grip Carolina Dry Docks, and 10x Derkins all in cadence and alternating with 20x Curb Dips.  Finish with 15x Flutter Kicks, 25x LBCs, and 15x Box Cutters.

    COT

    Moleskin:

    Great to have Promo from F3 Columbia.  Promo expects to be in RVA off and on in the coming months as he’ll have some involvement in the 2015 UCI Road World Championships scheduled for September.  By the way, Promo is a Burpee machine.

    Great, also, to have FNG Zach and FNG Ron.  Zach was EHed by Fudd.  Following a discussion of beverages during the COT, Zach was named UTI (you-tee-eye).  Ask UTI about his name.  Apparently Ron is from Pittsburgh (and EHed by Splinter), so naturally he should be named Cowboy.  Cowboy said the name wouldn’t keep him from coming back, so Cowboy it is.  Welcome fellas.

    We’d seen signs about a new bootcamp workout group starting at The Punisher AO.  This workout group will meet five days a week at this location – on three mornings and two afternoons per week.  We saw this group assemble this morning adjacent to our implementing The Beast.  Congratulations to those folks for getting out of bed and getting going this morning.  YHC passed these folks on the walk home.  First day attendance was mostly Tomatoes.

    Have a good week.

     

     

  • Sledding in May…on our bums…Romancing the Stone-style

    9 Faithful RVA Pax & 2 very welcome guests gathered at Byrd Park this morning to greet a sunny day with some hard work.

    Here’s how it went down:

    COP: 25 SSH, 15 Merkins, 25 Hillbillies, 25 Slow Bending Squats, 25 LBCs

    Mosey to Vita Loop for Vita Burp Loop: full loop with set of burpees at every turn that was larger than 90 degrees.  First stop: 1 burpee, 2nd stop: 2 burpees, etc…up to 5…then back down to 1

    Quick COP: 25 Box Cutters

    Vita Lt. Dan Half Loop: same as Vita Burp Loop but performing sets of “real” Lt. Dans (1 squat + 4 lunges total = 1) instead of the burpee sets

    Mosey across street to massive hill for Triple Nickel: partner up + run up hill (with bear crawl if need be), 5 pole smokers while holding on to fence, run down hill (sled on bums really), Stuart Scott Merkins with your partner (5 on each side)

    Quick COP: 25 Alabama Prom Dates

    Mosey back down Vita Trail – Stop for a round of Daft Punk while listening to “Around the World”

    Mosey across street back towards Carillon – Quick COP: 25 Flutter Kicks

    Mosey on to amphitheater for Tabatta: Dips

    Mosey down amphitheater steps: 5 derkins at each step

    Abort in the interest of time.  Mosey back towards flag for 2 Minutes of Mary: 25 Hello Dollies, 25 LBCs

    COT

    Moleskin:

    It was very good to host Pâté & Captain D today.  Cheers for coming out and checking out F3 in RVA!

    TClaps to Sippy Cup for playing a good host to our 2 guests and ensuring a member of the Richmond PAX was out front during the Vita runs.

    YHC ran some reconnaissance before parking and was distressed to see that the hill had not been mowed in quite some time.  However, this made the descent an incredible sled ride (in May).  Most all of us slid on our rumps…Romancing-the-Stone-style.

    Wilson questioned why “Around the World” would be part of YHC’s music collection, only to learn how it played an important role while YHC was chasing M Döner Kebab in the Fatherland back in the day.  When YHC saw this “new” exercise listed on F3Nation’s exercise page, it was a no-brainer to pull it out of the bag this morning.

    Oyster let YHC know at yesterday’s RAMM that Love Hill was closed for construction…I hear the construction will be completed in 2 weeks’ time.

    This was the first workout that YHC has posted to in a while where neither Bleeder nor TYA has also posted. #awkward

    Announcements:

    Next Saturday is Sippy Cup’s VQ and promises to be epic, as it will be covered by local press.  Please try to be there.

  • Natural Wonders …

    Our circles were triangles this morning with 3 of the Faithful posting for a rugged ground-based workout at the #GridIron.  The triangles were strong …

    THANG:

    Mosey to the Pillars with X25 SSHs, X25 Imperial Walkers, and X25 Don Quixotes in transit.

    COP:

    10 Minutes of Burpees:

    X25 Partner Leg Tosses, X25 Deep Squats, X25 PLTs, X25 DSs, X25 PLTs, X25 DSs, X25 PLTs, and X25 DSs

    Mosey through Pillars with 2 one minute People’s Chairs

    Work the Pillars — man up to the Pillars for ground work (few of exercises are “best recollection” and order slightly off but sequence was upper body, core, and core, rinse and repeat X7 plus 1):
    X25 Merkins
    J’Ville Protractors
    X25 LBCs — Bear Crawl advance
    X25 Carolina Dry Docks
    X25 Rosalitas
    X25 Dollys — Bear Crawl advance
    X25 Merkins
    X25 Donkey Kicks
    X25 Dead Bugs — Bear Crawl advance
    X25 Carolina Dry Docks
    X25 Donkey Kicks
    X25 Alabama Prom Dates — Bear Crawl advance
    X25 Merkins
    J’Ville Pillar grab and squat
    X25 LBCs — Bear Crawl advance
    X25 Carolina Dry Docks
    J’Ville Yoga like stretching
    X25 Alabama Prom Dates — Bear Crawl advance
    X25 Merkins
    X25 Freddy Mercury’s
    x25 LBCs
    X25 Carolina Dry Docks

    Pillar Slalom Run and Mosey back to parking lot with X25 SSHs in transit

    COT:
    The usual fare followed by rapid-fire announcements (early soccer games) and closing prayer of praise and thanksgiving.

    Moleskin:
    Consensus is that Groh is prepared to Q – TClaps!!!

    Not much mumble-chatter, more gasps. People’s Chair and Pillar “grab and squat” permitted musings concerning favorite book quotes, natural wonders, and man-made wonders. Some relief when one of the PAX referenced his birthday-suited #M as his favorite natural wonder.

    The Double-Dippers were missed. Wilson promises a posting next week under J’Ville Q. YHC conveniently hiking AT (GA into NC) next Saturday and sincerely laments that he will miss J’Ville’s affection for #RunFests.

    Proverbs 21:31

  • Catch me if you can

    CMIYC

    2 Runners going for extra credit, and 12 others followed at the normal appointed time.

    THE THANG

    Run to Grove turn Right, run to The Boulevard, turn around, run to Three Chopt turn around, and then run back to the Shovel Flag. Shorter distances prevailed because of time constraints.

    Sweaty COT

    Moleskin

    Lug Nut and YHC left a note on YHC’s car with the directions, and CATCH ME IF YOU CAN. We were going for 10K this am. We did make it, Sippy, Marv, and Saab all managed to catch us. Both Marv and Sippy ran back home. Sippy lives close to Dogwood Deil. Marv, any interest in running to Dogpile in the morning?!

    LugNut started strong out of the gate, it took YHC 2 miles to reel him back in. The hill back up to Malvern, YHC managed to pull away, until Libbie. We were neck and neck. Lug Nut pulled away during Mile 5, but YHC was able to come back even at Mile 6 back to the Shovel Flag. Always helps when you see someone you know to give that extra burst of energy!

    Wedding Singer was seen early on in the run, but disappeared before the gathering back at the Shovel Flag. It was reported that he was fighting with some food that he had consumed the night before. Hope you feel better soon, It is always a comforting factor to see Wedding Singer at regular workouts. YHC thinks Singer has the record for most consecutive workouts. Swirly is a close second.

    Johnsonville was a Kotter today, Good to see him back in action, hopefully his physical issues are only some minor soreness. YHC would note that at one point in F3 RVA history Johnsonville had attended the most workouts, not to poke you in the ribs or anything Johnsonville, but lets get that record back in place!

    The weather this morning felt pleasant for a few steps, but as the distance increased the heat and humidity became much more apparent. Most were soaked in Sweat by the time we returned to the Shovel Flag. Kudos to the PAX for making out today!

    YHC is sure that Fudd and Toga’s schedules must have them globetrotting. Everyday they are not there, YHC feels like the gap between them and YHC is closing. OK, it’s a big damn gap, but YHC is one stubborn mule, one step at a time.

    TYA and Swirly had some serious pace this am and finished long before time expired, Both continue to build speed, YHC thinks will have the fastest BRR in F3 from Virginia!

    TYA was again questioning YHC’s wardrobe choices this morning, The interesting fact was that M Bleeder had similar comments when YHC got home. Who knew that a Bright Yellow Shirt, Bright Green Shorts, and Red & Black Compression socks could make such a fashion statement to get that kind of attention. And YHC thought that the fashion police was only after the F3 Khaki Short Fad.

    Announcements:

    T-shirts for Gridiron and SOT should have been shipped this week,

    Pre-orders for 45MoM and noToll are available to order — http://f3.mudgear.com/collections/va-richmond

    Next Saturday at Dogpile, Sippy Cup’s VQ — A writer for the RTD will join us for the workout. Let’s get as many people as we can to join the workout!

    Regular Workout Schedule:
    http://f3nation.com/schedules/richmond-va/

  • Brick fest!

    A lucky 13 posted for the morning ritual at Mary Munford.  Treats were promised and treats there were, in the form of hand made bricks from the 1900’s.  Two per PAX to accompany them on their beatdown journey today.

    The Thang:

    Mosey to field for warm up COP, welcome a disclaimer.  All in cadence.  20x SSH, 15x merkins (on bricks), 20x Dying Cochroaches, 25x Imperial Walkers.  Mosey to line of 11 Trees for …. you guessed it 11’s.  Start with 10 Lt. Dan’s and 1 Squat Jump with bricks.  When you complete the 11’s do Brick Burpees until all PAX arrive.  Quick 3 minutes of Mary, in cadence 20x russian twists, 20x alabama prom dates.  Mosey to School saying hello to the Tomatoes on the way.  Next exercise, ascending Triple check.  First round, 1 PAX runs 100 yards and back with two bricks, second PAX does brick curls, third PAX does  brick overhead presses, switch until all have done all exercises.  Planks for one minute.  Round two of Triple check, first PAX does 2 x 100 yards and back with two bricks, second PAX brick tricep raises, third PAX brick fly’s, switch until all have done all exercises.  Round 3, 3 x run 100 yards and back with two bricks, second PAX brick reverse curls, third PAX brick lawnmowers, switch until all PAX have done all exercises.  Round 4, 4 x 100 yards back in forth (no bricks, second PAX peoples chair with 2 bricks overhead, third pax plank on bricks, switch until all PAX have done all exercises.  Mosey to shovel flag 2 minutes of mary, in cadence 20x russian twists (first ten with two bricks, second ten with one), 20 x LBC.  COT with final thoughts by Fudd.

    Moleskin:

    Great to have Goldberg back for his second F3 workout.  He acquitted himself well today, despite the fact that he is battling a hamstring issue.  He showed up just in time, on his bike as he only lives a few blocks from the AO.  We look forward to seeing him at more workouts in the future.  Also, he is a great addition to the team as he is a Dr. and can (maybe) fix the minor aches and pains that he PAX are experiencing?

    Several of the PAX had difficulty with their companions today.  I shall mention no names, but you know who you are.  Despite the rumor that bricks are strong, several of the PAX broke several of their bricks today.  YHC thinks maybe they were trying to lighten their load during the workout.

    Russian twists are a real crowd pleaser.  Although YHC is a huge fan, the amount of grumbling and huffing and puffing goes way up when Russian Twists are called.  For some reason, they seem to  be the achilles heel of a majority of the Richmond PAX.  Must mean we should do more and more of them going forward.

    TYA was on the brink of having a wardrobe malfunction this morning.  He broke out his 1980’s short shorts for the workout and although they were a crowdpleaser with the tomatoes, they did not keep all appropriate gear in the appropriate place.  Those shorts are now being retired.

    Announcements:

    Tshirts available on the website.  Order as many as you can so we can all get the new designs

    TYA is organizing Rugged Maniac on October 10.  Let him know if you are interested.

    June 6th we are having a visitor at our workout at Dogpile.  Come one and all if you can so we can get some great positive publicity for F3 RVA.