Category: Richmond, VA

  • Dress for Success

    15 posted South of the border for some beastly fun in the gloom.

    THANG:

    Mosey to second lot for warm-up COP: 20 high speed SSH (seemed to help TYA’s rhythm), 20 mtn climbers, 12 clerkins, 20 LBC, 20 hillbillies

    Mosey to second field for THE BEAST: burpees, hand release merkins, bicycles, half time break for pole smokers/leg raises, sumo squats, side lunges, Carolina dry docks, end of beast celebration= more pole smokers

    Partner up for carries to the 50 run to end line and back to the 50, flapjack.  Repeato with wheelbarrows

    Mosey to flag for COT

    Moleskin:  YHC wasn’t sure he was really the Q as the south-side set tends to be a bit free wheelin’ on Q signup.  After we got that squared away fun was had by all on a rather muggy morning.  It turns out that the F3 Gear Store is now selling Dockers shorts and Bleeder was kind enough to model them for the PAX this morning.  Bleeder made it look classy in a great example of not dressing for the workout you have but dressing for the workout you want.  YHC took notice and will submit an appropriate memo as to his executive pipeline status.  We should submit some product feedback as they did seem a bit restrictive on the side lunges.

    Great job by the PAX and welcome to Wheelbarrow who gutted out a strong finish during that exercise to earn his moniker!  FEBA

  • Punisher, Part Duex

    The magnificent 7 arrived at the AO this morning to a beautiful Sunny and 72. Here’s how it went down.
    M7
    THE THANG

    Mosey around parking lot to
    COP
    SSH 20x
    Merkin 15x
    Imperial walkers 20x
    Crab Cakes 15x

    Mosey to Black top
    4 Corners 4x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    United States Map Plank Walking

    Bleeder Sprints

    Mosey back to Parking Lot
    4 corners 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to corner of AO
    4 corners all AO 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to front of School
    Triple check
    Six minutes of Mary

    Mosey to Shovel Flags

    COT

    Moleskin

    Wedding Singer happily returned from his trip to France. YHC greeted him with the customary French greeting, he response was in Franglish. He did manage a full countdown in French.

    Chum Bucket was struggling with his shovel flag, the dirt was not cooperating, TYA suggested using YHC’s shovel flag to dig a hole for Chum’s shovel. He did manage to get into the ground when we started to run.

    Splinter’s sprints on the Black top were impressive, Loose goose commented that He takes two or three strides for every one of Splinters.

    Four corners in a triangle shaped parking lot makes the PAX wonder if the Q realizes a triangle has three corners. This is the advantage of being the Q, If the Q says it has four, guess what? It has four. YHC appreciated the PAX quick acceptance of their reality.

    Announcements

    Chum Bucket is taking the lead for this weeks Happy Hour, best advice bring running shoes, look for info coming from him on that.

    T-shirts for NoToll and 45 MoM are available to Pre-order.

  • A little bit of this, a little bit of that…

    11 strong men including one FNG showed up at Dogpile on a glorious spring morning to endure a BT beatdown.  Here’s how it went down:
    THE THANG
    Mosey from the shovel flag to the field in front of the Carillon.
    COP
    25 x ssh
    20 x imperial walker
    10 x merkins
    15 x copperhead squats
    Mosey to the pull up bars for a rotation of:
    5 x pull ups
    10 x dips
    15 x copperhead squat
    run around carillon, rinse and repeat 3x
    Run to Bowl Smoker for clock merkins
    5 reps at 3:00, 6:00, 9:00 and 12:00 on each side of bowl, x 2
    Mosey to amphitheater:
    Lunges up steps, stopping at every 3rd step for 5 dips
    come down to the bottom, stopping at every 3rd step for 5 dips
    Repeat
    Mosey to field in front of Carillon for a shortened form of The Beast (6 reps of 4 exercises at 6 intervals on the football field):
    Burpees
    Lunge, run, lunge, run
    Merkins
    LBCs
    Mosey to circle for 4 and a half minutes of Mary
    Boxcutters x 20
    Flutter kicks x 15 (slow for last 5)
    LBC x 20
    Freddie Mercury x 20 fast for 11-15, slow from 16-20
    COT
    Moleskin:
    Welcome to Haggis!  “If it ain’t Scottish, it’s crap!”  YHC couldn’t decide exactly what he wanted to focus on, so he threw in a little of everything.  Oddly enough, YHC had intended to minimize running and rolling around in ragweed yet managed to do a significant amount of both.
    TClaps to Swirly who continues to step up his game and again took a page from Sippy’s playbook by running to and from the AO.  Conspiracy as always held the position of Sgt at Arms admirably and kept everyone’s form in check.  He even pounded out some one-arm pushups in the Beast.  Nice work!  I believe Bleeder did some as well, although I had so much sweat in my eyes I was as blind as DK that I couldn’t see.  One of these days YHC will do a better job with time management and squeeze in an entire Beast.
    You men continue to inspire and impress with your progress, and I am honored to have gotten to lead you this morning.  Aye!

  • Reverse runs….

    12 strong posted for a beautiful morning for a run.  PAX continues to take on the challenge and run further and faster every week.

    The Thang:

    Take a right onto Grove, run to intersection of Grove and Boulevard and turn around.  4 options for distance 4, 5, 6, and 10k+.  For 4 miles run to Grove and Wisteria, 5 miles Grove and Tuckahoe, 6 miles Grove and just past Maple, 10k+ Grove and 3 Chopt.  Reverse direction and back to the shovel flag for all.

    Moleskin

    Marv showed up and set the early pace on the run.  He started with some giddyup in his step.  Sippy and Marv were together at the first turn around and within spitting distance the entire run.  They both opted for the 10K+ option and completed the loop in just under 45 minutes.  T-claps to both of them for setting the pace for the rest of us.

    New PR runs were had by several in the PAX today.  Swirly has now cut his time down to under a 9 minute pace and continues to steadily improve.  Both Bleeder and Lugnut keep taking major chunks of time off in a short period of time.  In the next few weeks I predict they will both be under 10 minutes per mile.

    To switch things up today, we ran a new route, going to Boulevard for the first time.  The change in route seemed to change the psychology and dynamics of the run for many.  Always good to change things up and see what happens.

    Three LIFO’s today.  Conspiracy and Saab, appeared out of nowhere in the gloom.  They were not there at the start, but caught up with the PAX in the first half mile.  Lugnut was a LIFO on the other side.  He had an early morning family commitment and had to get in his clown car right after he finished his four.  See you all next week in the Gloom.  Great progress by all

  • Missing Road Runner

    The GridIron welcomed an FNG this morning making the PAX 4 strong on a beautiful and breezy morning in the far West End.

    The Thang

    Mosey from parking lot to the field events venue at the track.

    COP

    30x SSHs, 30x Don Q’s, 30x IWs, 30x Merkins, 30x Alabama Prom Dates, 30x LBCs, and 30x Slow Deep Squats

    Mosey to track:

    Lap 1 – 7 to 10 Burpees and advance 40 yards – 11x

    Lap 2 – lunge walk, high skips, 220 yard sprint

    Lap 3 – lunge walk, high skips, 100 yard sprint, and lunge walk

    Lap 4 – high steps, 100 yard sprint, lunge walk, karaoke left, and karaoke right

    Mosey to field events venue:

    2 sets of 20x Partner Leg Toss

    30x Rosalitas, 30x LBCs, and 30x APDs

    2 sets of 20x PLT

    30x Dollys, 30 LBCs, and 30 APDs

    1 set of 20x PLT

    Mosey back to parking lot

    COT

    Welcome to Coyote who along with Groh (TClaps for aging out of the “hate” this week) reduced the average age of the PAX today despite the best efforts of TYA and YHC – still a demographic trend to “respect.”

    Brief discussion on the BRR – more details to come from TYA.

    Closing with a prayer of acknowledgement and gratitude, the PAX departed the AO better equipped to be the leaders we’re called to be.

    Moleskin

    TYA’s SSHs may be disjointed but his cadence calls from the bullpen were spot on.  TClaps!

    Some mumble chatter on the track concerning youthful mile times – #GloryDaze.  Also, Groh seemed to be expecting more #GroundWork and TYA was seemingly desirous of the #Pillars.  Instead there was less of the former and none of the latter – next time under YHC’s Q.

    Coyote had no problem with this morning’s assortment of #AcmeProducts – where’s Road Runner and his “Beep Beep” when we need it?

    Note to GridIron Qs – the AO’s sprinkler system is on a new timer.

    Titus 1:7-11

  • Deflated Wham-o Chasing

    14 game-changing men gathered at Mary Munford in the gloom to get after it. Bleeder arrived early to plant the shovel flag, and IHC handed our three token Patriots fans their deflated footballs. At 5:30 on the nose, the PAX took off across the school grounds.

    THE THANG

    Mosey to the far side of the school

    COP:
    • Merkins x12
    • WW2 Situps x12
    • Squat Jacks x12
    • Bicycles (slow count) x12
    • Russian Soldier x12

    Mosey yet again, this time to the baseline on the West side of the soccer fields

    Tunnel of Hopping Love: While PAX plank side by side, one by one each alternates crawl under and hops over the planking PAX. Each gamer goes under/over the rest of the PAX 2x.

    Game Time! Wham-o Chase: One PAX throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then do the allotted exercise until they get to the frisbee. Once they reach the frisbee, plank and wait for the 6. Allotted exercises – mostly in the order below.
    • Bear Crawl
    • Backwards Bear Crawl
    • Frog Squat/jump
    • Backwards Frog Squat/jump
    • One legged Bear Crawl (right leg up)
    • One legged Bear Crawl (left leg up)
    • Walking lunge
    • Duck Walk
    • Backwards Duck Walk
    • Bear Crawl Karaoke (right)
    • Bear Crawl Karaoke (left)
    • Crab Walk x 25 yards
    • Backwards Crab Walk
    • Bunny Hop
    • Backwards Bunny Hop
    • One-legged Crab Walk (right)
    • One-legged Crab Walk (left)

    2-line Indian Run to the bus loop at the front of the school.

    Clockwork Merkins: Grab a piece of curb and…
    • Incline merkins x12
    • Right arm on curb, left on pavement x8
    • LBCs x20
    • Decline merkins x8
    • Left arm on curb, right on pavement x8

    Mosey to the shovel flag for COT

    MOLESKIN

    • First things first: WHO STOLE OUR BLOCKS??? Hopefully they are being put to a good, foundational use.
    • As always, men, it is a pleasure and an honor to lead you (“yinz guys” for those of us from Pittsburgh). This was a fun workout to plan and made even more fun to lead thanks to this incredible PAX. YHC can’t wait until next week to Q again.
    • Welcome to FNG Marv Albert, good to now have a voice of reason as part of the Richmond PAX (horrible, I know)
    • YHC was impressed by the disc tossing skills of the PAX today. Particularly T-claps to Pucker who would be a great kickoff and “long ball” specialist if we were so inclined to start a Richmond F3 Ultimate Frisbee team.
    • Much discussion and questions about the deflatables. Full details: the NFL/leather ones are well worn from a flag football team for which I was captain/organizer a few years back. They have since sat in my shed and garage, only removed periodically for a few beach trips and Hokie tailgates. All of the footballs were already below the allowable limit (since about 2007, coincidentally), but per the QB’s explicit instructions, they needed further removal of air to ensure a HOF Q performance.
    • At the end of Clockwork Merkins, there was a mention of gratitude that they weren’t Curb Crawls. YHC can assure the PAX that this was only because of time. Perhaps fewer 10-counts next time will allow for much more fun.

    ANNOUNCEMENTS

    Please keep The Scream and his family in your prayers. He is visiting his parents both of which have some health issues.

    Dominion River Rock sports & music festival – this weekend. Lots of great events to show your F3 swag and throw some EH’s

    Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA is collecting info from anyone who wants to sign up to also submit registrations as a team.

  • Burp, Burp, Burp eeeeee

    The PAX was 6 strong as we powered our way into the gloom.

    The Thang

    Mosey to the front corner of school property

    COP

    25x Imperial Walkers

    20x Crab Cakes

    25x Little Baby Crunches

    Mosey to field

    10 minutes of Burpees

    Mosey to the front steps

    Lindsays

    30 dips/10 jump steps

    25/15

    20/20

    15/25

    10/30

    Mosey to basketball courts

    King of Hearts

    Reg. suicide

    karoke

    Backward

    Defensive slide

    50 lbc’s after each set

    Mosey to the bus loop

    Triple Check

    Wall sit

    Full release merkin

    run around sign and back

    COT

    Moleskin

    Welcome to FNG, Parking Spot, way to hang today.  I hope to see you back often.

    Great to see Oyster today as well.  His first appearance on his home court.

    Wilson was EARLY!  Yaay!

    Bleeder continues to pick up speed.  Strong contender on the King of Hearts today.  YHC believes he took at least one victory.

    BT & Wilson killed it knocking down at least 100 burpees in the 10 minutes of Burps.  Awesome job guys.

    See you next time!

     

  • No Toll Backblast: Getting the “Led” Out

    0530 13 PAX ventured into the gloom of Hugenot Park.

    The Thang:

    Mosey to soccer field for COP with 5 burpees at each of the two speed bumps along the way

    COP     SSH x 50;   IW x 25;  Merkins x 20; Prisoner Squats x 25

    Gather on End Line–Burpee suicides (1 up to 5)     Plankarama until the 6 arrives

    15 minutes of 4 corners around perimeter of field with 10 reps each of following exercises on the corners—squats, burpees, sumo jump squats, merkins

    plankarama, then mosey to another field for a round of 7’s (bench jumps and merkins); then a round of 5’s (dips and squats)

    Mosey back to start for LBC’s x 35; Freddy Mercury’s x 14

    NM:

    Perfect morning for a workout…then again, what morning isn’t after it’s all said and done.  YHC asked to Q a couple weeks ago without realizing AO was about 30 minutes from hotel.  Regardless, one of the benefits of leading these workouts is that it forces one to get out of the fartsack and post.  Nice to see a good group waiting on me.

    Fantastic AO this morning.  Nice, flat, green, soft, fields.   Although, suicides are not fun…Suicides with burpees are worse.  Kind of the formula that is used.  Do something hard, then add some burpees…simple enough for me.

    Really enjoyed all the effort from everyone.  Hope y’all (that’s what we say in the Carolina’s) had a good workout.

    Thank you for the opportunity to lead you this morning and for the warm welcome.

    Led?  Well, on the 30 minute drive from the hotel, there were 3 Led Zeppelin songs heard on the radio….#oldschool    #bettermusic    #whathappenedtomymullet?

    Announcements:

    Keep EH’ing FNG’s—men in your community need this…..they just don’t know it yet.

    Some golf event this Friday.

    F3 Richmond BRR team has an opening…..Conspiracy?

    Until next time–Stay Strong!

     

  • In your name we play(?)

    Another beautiful Monday morning and a six PAX showed for The Punisher.

    The Thang:

    Mosey to the northwest quadrant of the school property for a COP with 20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, and 15 each of forward and backward arm circles.

    Jog around the garden beds to the outdoor classroom for Lindsays – 40 exercises split between pullups and dips.  Pullups under the picnic tables and dips along the benches.  Started with 10 pullups and 30 dips – increased pullups and decreased dips by 5 each per set until PAX completed 30 and 10.

    Jog the north wall of the school building to the bus circle for Curb Crawls – Bear Crawl across the bus lane to the opposite curb and one derkin.  Crawl back and complete 2 derkins.  Rinse and repeat until 10 derkins done.  Stand and wait with Al Gore Touchdowns.

    Jog to the front schoolyard for a Pyramid.  Start with 10 squats and run a circle around the tree line.  Next, 20 squats and 20 flutter kicks and a run.  Next, 30 squats, flutter kicks, and mountain climbers followed by a run.  Last, 40 of each with 40 LBCs affixed to the end and followed by a run.

    Triple check next – two groups of three – one guy holds People’s Chair, another Plank Walks, and the third runs to the tree line and back.  Complete three rotations.

    Stroll to the edge of the parking lot and circle up for Burp Circle – one guy completes five burpees while the rest of the PAX completes Plank Walks.  Burpee guy makes a lap around the circle and the next guy goes.  Repeat until circle completed.

    Mosey to the ShovelFlag for COT.

    Moleskin:

    The outdoor classroom tables are great for dips, but poor for pullups.  Conspiracy and Bleeder, apparently frustrated by the lack of challenge offered by assisted pullups climbed the shelter rafters in pursuit of a better pullup.

    We apparently hate Curb Crawls which must mean they are good for us.

    Welcome Dojo (FNG) – after hearing about his background and his pursuits (which YHC did not recall included Martial Arts training) we came up with this.

    Fudd and Bleeder – please reply with some details on the golf tournament on Friday and if you have any openings in your foursomes.

    YHC “took us out” with an inspired prayer wrapped up with “in your name we play”.  Amen to that.

  • No Toll-Preblast: It’s free, but it’s still an investment

    0530  Huguenot Park,-Southside

    The Thang:  Bootcamp

    Come join YHC for a fun, fast, and event filled 45 minutes in the gloom.  #no10counts