Category: Richmond, VA

  • Need Head count for ET

  • nihil panem et circenses

    No bread and circuses this morning in the gloom at Circus Maximus as each of nine PAX rejected the offering of a palliative and instead opted to consume the RedPill. J’Ville and DK teamed up to plant the ShovelFlag.

    The Thang:

    Warmup stretching: swinging arm (drowning man) circles forward and backward, torso circles clock wise and counter clockwise, hand to opposite foot kicks, torso rotations with high knees (modified IWs), standing oblique crunches (Hillbillies), up and outs, SSHs IC, Seal Jacks IC, Cobra stretch, and high knees.

    X9 8 Count BBs IC-Pan Pax

    KB Workout:
    – 20 reps KB swings IC
    – 20 reps full (overhead) KB swings IC
    – 20 reps alternating single arm swings (switch at top of swing) IC
    – 15 reps KB clean to rack IC right side; 15 reps KB clean to rack IC left side
    – 10 reps KB rack and press IC right side; 10 reps KB rack and press IC left side
    – 15 reps rack, squat, and press IC right side; 15 reps each side rack, squat, and press IC left side
    – 10 reps KB halos IC clockwise; 10 reps KB halos IC counter-clockwise;
    – <15 reps alternating side lunge and single arm swing OYO (<15 right and <15 left)
    – <20 reps alternating lunge and rotations OYO

    – Run around school or Farmer’s carry around bus loop (the CM)

    – 15 reps KB pullovers IC
    – 15 reps side hammer curls OYO right side; 15 reps side hammer curls OYO left side
    – 15 reps tricep extensions IC
    – 20 reps toe touch crunches OYO

    Turkish getups (KB free, this time) — form practice

    X9 8 Count BBs IC-Pan Pax

    COT:

    Warm down stretching during Counterama and Name-o-rama.

    Strong prayer by Attila expressing gratitude, seeking guidance, and appealing for comfort during time of mourning and healing for the Pax and loved ones.

    Announcements –

    WhiteDeer VQ at GridIron 0700 at Pouncey Tract Park (in case parking lot is still compromised (undergoing improvements), divert and park at Short Pump Middle School – take first right just before school and make left on bus lane in front of school for alternate parking). Bring your Mumble Chatter – WhiteDeer expects it and will relish same.

    HoneyDo has got the Q next week at CM – he promises to expand our working knowledge of Roman Antiquities with Caesarean-like precision (and authority).

    DK asked the Pax to consider some service project in lieu of or in addition to May’s HDHH – though not in the form of a motion, there was lots of positive discussion, a virtual seconding, and unanimity in supporting the project, namely an evening of work at The Doorways (www.thedoorways.org) in which one of the Pax – London – serves as Community Outreach Manager. DK is gathering information so please stay tuned for his follow up reporting.

    Next HDHH is April 20 at Ellwood Thompsons – contact FlashDance who as Q is taking a headcount.

    Moleskin:

    Seven Pax posted at the inaugural Circus Maximus last week; nine posted this morning with three posting for their first – great to add Toga, Brain Tumor, and JunkYard to the CM roster. In fact, it was nice to see guys who we haven’t seen in awhile as they have been putting in the work at other AO’s in RVA’s rapidly expanding menu. Repeats by Rosie, Atilla, DK, J’Ville, Gumbo, and YHC.

    J’Ville and JunkYard probed outside KB GroundZero during their elective run around the school while the other Legionaries racked and pressed their KBs and stomped around the bus loop. The loop around the school (hereafter known as the Appian Way but subject to further expansion on the spacious terra firma of the AO) is a bit further than anticipated and kudos to J’ville and Gumbo for immediately undertaking at their run end a thoracic expansion in the form of the KB pullovers.

    YHC’s objective was to build on last week’s inaugural KB workout at the CM and increase the CM repertoire by introducing (at least to the Pax who are KB virgins or near virgins, including YHC) some foundational movements. There were 18 forms of KB movements planned but only 13 implemented this morning (excluding the dry run on the Turkish Getups) – the casualties were single leg deadlifts and two Mary based exercises, to-wit: side crunches and Russian Twists. My apologies for short-changing the Pax with these omissions.

    Some experimentation with the cadence on certain of the movements this morning – YHC appreciates the liberties and the patience (and the saved breaths) with the one counts: one … thousand, two … thousand, …). Also, thanks to Toga for the sage counsel of form practice on the Turkish Getups sans the KBs – wisdom.

    Corrections/additions/etc. welcomed in any comments.

    "I honor the Roman republic more than the empire. The one believed in austere virtue, and the other had bread and circuses." Wallace Stegner, All the Little Live Things.

    1 Corinthians 16:13 — "Be on your guard; stand firm in the faith; be courageous; be strong."

  • Seeing Double

    13 Faithful and 2 FNG’s gathered in the gloom to put an exclamation point on the morning. YHC cleared the road block on I-195 just in time to plant a shovel flag have a minute to gather his thoughts. Here is what transpired:

    Morning jog around the campus, gather Sippy Cup on the way out of the lot

    COP (on the newly open fields)
    All COP excersizes IC
    -X20 SSH
    -X20 Split Jumps
    -X20 Copperhead Squat
    X10 little arm circles, X5 big arm circles. Reverso
    X10 merkins
    X30 LBC

    Mosey to Grove side of school for curb crawls AS A GROUP
    -bear crawl forward, X10 merkins
    -bear crawl right ten shuffles, X10 merkins
    -crawl bear back to curb, X10 merkins
    -bear crawl left ten shuffles X10 merkins

    Mosey to pavillion
    -Pole smokers X50 OYO

    Mosey to track
    “It’s a friggin triangle, People”, aka 5 corners
    -X10 pullup/chinup
    -X20 dips
    -X20 incline prom dates
    -X20 ,merkin potpourri, switching styles every X10
    -X20 leg lifts
    rinse and repeat until YHC says stop

    5 minutes of mary:
    -flutter kicks, american hammer, LBC, WWII situps, dying cockroaches (maybe another?)

    BOM, YHC took us out.

    NMS
    TBH, this morning was a bit of a blur, and YHC has an exam to study for, so hopefully the Pax can fill in some good nuggets in the comments. A couple things though:
    -Most of the mumblechatter this morning was during pole smokers, which YHC, a noted expert on mumblechatter, cannot fathom. YHC was too busy gasping for breath to hear what the topic was.
    -Spotter has a twin! Welcome Sniper!
    -Tramp Stamp has a friend! Welcome Dutch!

    Announcements
    -Happy hour on 4/20 at Ellwood Thompsons. Flashdance is Q
    -BRR has a couple spots open. See TYA

    Always an honor to lead you men, thank you for the opportunity.

    Lab Rat

  • It helps to have multiple Shovelflags

    10 regulars gathered around 2 shovelflags for the 2nd iteration of WDOG. The weather was 45 and clear, perfect spring weather for a beatdown. It went down like this:

    COP – 40 SSH, 20 Merkins, 20 Clappers, 20 IWs, 10 Burpees

    Mosey to Amphitheater for Even/Odd. Escalating series that alternates betwen even & odd steps. Increase reps to corresponding step number unti reach the step with the flag on it. Round 1 – Derkins & Clappers to step 10 , Round 2 – Burpees & WWII Situps. Finish up with PAX in line with feet 6 inches over edge of step. Indian run and each PAX slaps down the feet as they pass. Go until width of Amphitheater is done.

    Mosey back to the Stationary flag for 2 min Mary – American Hammers 20 , 20 Plank Thrusts. COT

    NM – YHC was pleased to see Swirly had planted his shovelflag when he arrived in the parking lot. The EvenOdd required a Shovelflag and having one already planted was helpful. Moseying with the flag to the COP YHC imagined this is what BT feels like during Old Glory.

    The Even Odd was met with a mixed reception. YHC admits it was not cleary explained although Fudds request for a diagram and copy of the Weinke was a little much. The E/O did take a lot of time however. The Weinke had 4 rounds not 2. Guess this will have to wait for another day at Dogpile where ample time permits for the additional rounds.

    Running back from the Amphitheater to the flag with the Shovelflag in hand was cool as the PAX appeared out of Gloom to run past the ST’ers who were jogging around our COP. YHC could not see it but Swirly said the flag was blowing beautifully as the PAX ran by drenched in sweat.

    Annuoncements – White Deer has his VQ at Gridiron this Sat. Without Jville around and only Earthworm to guide him YHC is pretty sure double dippers can easily find them as the PAX won’t likely move 50 steps from the parking lot. Come out and support if you can. Also HDHH at ETs next Wednesday. Drinks include Bee Pollen Smoothies and Goji Berry Spritzers. They serve beer there as well apparently…

    Pleasure to lead the PAX this AM, glad to have WDOG as a mid-week appetizer to Dogpile on Saturdays.

  • WhiteDeer’s Virgin Q at #GridIron on Saturday

    WhiteDeer has been a regular attendee at #GridIron for quite some time, despite having a knee replaced less than a year ago and battling some fairly difficult complications.

    WhiteDeer is stepping up to join the ranks of F3Richmond leaders. Please consider coming out to #GridIron this coming Saturday at 0700 (or later if you elect to double-dip) to support him and to offer leadership guidance and mentoring. If you don’t know WhiteDeer, this would be a great time to introduce yourself to him.

    I will be helping WhiteDeer prepare, but I cannot attend on Saturday due to a family trip out of town.

    Many thanks, Jville

  • ‘Round and ‘Round We Go

    Four of the faithful met at #SourceofTruth for some early morning gloom. Johnsonville planted a shovelflag and took the Q. This is how it went down, more or less:

    Mosey to South Side of Bus Loop near Track for COP:

    30x SSH
    12x Merkin
    25x DonQuiote
    30x LBC

    Mosey to West Side of Bus Loop near School for COP:
    10x Plank Dips
    20x Arm Circles (reverse directions at 10x)
    10x Imperial Walkers
    10x Hillbillies

    Ladder from 1 to 6:
    1 burpee, 1 bear crawl stride per arm, run bus loop (~300m)
    …
    6 burpees, 6 bear crawl strides per arm, run bus loop (~300m)

    Blimp progression (mostly) around Bus Loop, including the following (not in order): lunge sequence x2, bearcrawl, crawlbear, crabwalk, backward crabwalk, burpee broadjump, inchworm, plankwalk left, plankwalk right.

    Mosey to parking lot inside top of Bus Loop.

    Ladder from 6 to 1:
    6 Merkins, 6 Flutterkicks, run length of parking lot and back
    …
    1 Merkin, 1 Flutterkick, run length of parking lot and back

    Mosey to grassy place inside Bus Loop for COP:
    25x American Hammers
    10x Single Leg Alabama Prom Dates (left)
    10x Single Leg Alabama Prom Dates (right)
    20x Single Leg Alabama Prom Dates (both)

    COT

    Moleskin:

    This workout used about 2 acres of a huge AO. I don’t know if it is the incline along the bus loop’s northern turn or the hypoxic mix of bus exhaust, man exhaust, and gloom, but there is something about that bus loop that just draws YHC in.

    Prior to the workout, LugNut predicted a healthy dose of running. I believe YHC delivered that this morning. I had not seen LugNut in quite a few months, and was pleased to catch up with him. Can someone down there please swing by LugNut’s house from time to time and drag him to other AOs?

    Rosie led the PAX on about everything. I fondly remember those days when I could (almost) keep up with Rosie. Alas, I am losing ground …

    Aye, great job this morning #SOT!

    Jville (War Daddy)

  • Let’s take a detour at the sorority houses

    8 steadfast runners showed up at UR to run in a dark, reasonably warm, and not so rainy morning. Here’s what transpired:

    See route below. There were slight derivations from this but otherwise YHC attempted to distill the maximum amount of elevation from the past 2 postings.
    http://www.gmap-pedometer.com?r=6838912

    Moleskin:
    We essentially split into two groups as we progressed into the route, with Saab “leading” one group and Lockjaw leading the other. YHC uses the term “leading” mildly since he was continually working to keep up with Sippy and Marv while calling out directions from behind. That said, you would find it hard to believe the 3 blokes I was running with ran the Monument Ave 10k this past weekend (Marv and Sip’), or ran 11 miles on Sunday (Offshore). Shout-out to Marv for posting a great time on the 10k. (I didn’t get yours Sippy but I’m sure it was top notch.) As the first contingent neared the end we did one more loop up Gateway road. Sippy was on a tear and we are sure he would have ended-up in Short Pump had Marv and YHC not called him back for just one more go around on the lake.

    Word from second contingent was that they had to divert TYA from the sorority houses (the man has his priorities straight). In the end, we enjoyed poking fun at the sounds seal team were making and speculating how much money they are spending. TYA offered to throw hundred dollar bills at them as a reminder of the money they were wasting. (YHC considered offering-up his “toll money” for this gesture, but decided that his spare change is far too precious.) YHC also enjoyed his run back to Westham with Lockjaw.

    YHC apologizes for mixing the close and briefly forgetting the name-o-rama. Thanks for setting me straight.

    Saab abides

  • 5 Men, 2 Tires, 1 Lap

    The kite weather brought out 2 shovel flags and 5 strong men of a certain age to DaVille.  While YHC is sure that it rained at No Toll this morning, the showers held off on the North Side.  Abacus brought it in on 2 wheels at 5:30 (and change), barely got the car shut off and hit the ground running (literally), so the rest of the pax fell in line:

    Morning jog over to middle school

    COP

    X20 IC SSH

    X20 IC  Skip jacks (?)

    X20 IC DQ

    X10 IC little arm circles, X5 IC big arm circles.  Reverso

    X30 IC LBC (feet uphill)

    X20 IC Carolina Dry Docks (hands downhill)

    THANG:

    -mosey to SW corner of elementary school track for 1 round of Jacob’s ladder

    -Mosey to NW corner of said track to collect tractor tires.  2 tires, 2 pairs of men.  Flip said tires just once around the track.  Odd man out runs a lap then tags in.  Repeat until tires are both back to starting positions.

    -Indian run with optional burpee back to flag(s).

    -1 minute of Mary, Heels to Heaven IC X20

    BOM

    NMS

    Chumbucket happily surprised everyone by pulling up this morning.  While not really a Kotter, it is great to see him back in the rotation.

    Abacus lived up to his reputation by completely dicking up the counting during SSH’s this morning, then made it all better by really leaning into the bit.  Love it.

    You know how awesome your Q is when he selflessly comes out the evening before to knock all the wasp nests out of the tires for the Pax.  Your welcome.

    Thanks to Circle K for the mumblechatter regarding the tractor tires.  YHC thought it was your specialty?  You do OWN a tractor tire BTW!

    YHC was pleased to see the teamwork that the pax showed as a whole this morning to get both tires all the way around in the time alloted.  A tire aint going to just flip itself, you know.  Great showing by all this morning!

    Special shout out to Baggage Claim for putting the work in this morning!  Well done!

    Someone fart-sacked this morning.  YHC is not naming names, but let’s just say they should have been comfortable being on the North side of town.

    All pax this morning in their 40’s…no loves, no hates.  That’s notable, right?

    As always, It is a privilege to lead this group of men.

    Catch you on the flippity flop,

    Lab Rat

     

    Announcement:  The FCA is holding a fund-raiser dinner on 4/21, Abacus has a table he would like to fill.  The dinner will be on the Griffindorf U of R side of town.  If anyone has interest, please see Abacus, he is the guy in the excessively tight shorts and tap shoes at bike/run at MM.

     

     

     

  • A Real Nice Surprise

    YHC couldn’t have been more surprised to wake up and find that it wasn’t raining than if he’d woken to find his head sewn to the carpet.  9 Faithful were greeted with a rather ungloomy spring morn for a total body beatdown.  Here’s how it went down.

    The THANG

    Mosey to basketball courts for warmup COP

    COP

    • SSH
    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Burpees x 20

    Mosey to restroom building

    Triple Check

    • People’s Chair
    • Rows and Curls w/ Coupon
    • Run to Far Speedbump and Back

    Indian Polesmokers – line up on poles, feet at 6 inches, first PAX 5 polesmokers, run to end of line, next PAX and so on, repeat

    Mosey back to basketball courts for various exercises across the court

    • Inch Worm w/ Merkin, stop for intervals of back plank at free throw and mid-court
    • Lunges, stop for intervals of 20x Jump Squats at free throw and baseline
    • Sprint Over and Back
    • Crossover Over and Back
    • Backpedal Over and Back

    Ring of Bear Crawl – PAX in plank position, one at a time PAX Bear Crawls around the outer side of circle back to starting position, next PAX goes, and so on.

    Alabama Prom Dates x 20

    Superman x 2

    Burpees x 10

    Mosey back to shovel flag

    MOLESKIN

    As the bell was about to ring, YHC was pleased to see DK coming in hot with a few seconds to spare making for equal triple check numbers, though a solution for being short a coupon had yet to be determined.  Thanks to Jville for coming through with a Kettlebell.

    True to form YHC stumbled out of the gate with a few COP counting mishaps.  Accountants can’t count, that’s a known fact.  There are machines for that.

    YHC assumed because it was Tuesday and because the forecasts agreed, that the NoToll PAX could expect rain for this mid-April beatdown.  To YHC’s pleasant surprise the rains had seemed to move on by start time and the PAX had a rather pleasant morning in store.  Nevertheless YHC had planned accordingly and led the PAX through a workout designed to work all parts of the body while staying relatively dry.  Mid Triple Check YHC noticed that the poles along the parking lot looked so inviting (that’s what she said) and decided the agreeable weather called for an audible.  It seemed the PAX who had previously posted at Swirly’s famous Dogpile Polesmoker marathon had a moment of panic before realizing we only had enough poles for 2 rounds.

    The Ring of Bear Crawl was met with a bit of grumbling and calls for a tighter circle.  DK treated the PAX to an RVA F3 history lesson on the origin of exercises named after Wilson’s wife.

    As YHC admitted not knowing how to start the song for Superman, DK commented that YHC was showing his age.  That is not exactly true, YHC simply knows the George Costanza answering machine version better.  Believe it or not George isn’t at home, please leave a message at the beep, I must be out or I’d pick up the phone, where could I be, believe it or not I’m not home.

    It was an honor to step out front and lead for a second time.  YHC appreciates the encouragement and welcomes constructive advice.

    COT

    ANNOUNCEMENTS

    HDHH next Wednesday at Ellwood Thompson’s.

    New AOs still need new Qs to lead.

    May have missed one.

  • Golden Bell takes a toll at the Punisher

    8 regular RVA pax got their week started right st the Punisher. 50 degrees and clear, perfect spring weather for a beatdown. It went dow like this:

    COP – 30 SSH, 24 Merkins, 20 FMs, 20 DQS

    The Thang – Mosey to benches. 25 Dips, 20 Step ups – single leg. Repeato and switch legs.

    Mosey to Basketball court. In honor of the 12th hole at the Masters the PAX played it F3 style. 12 exercises , 3 times down the court.

    1st shot – merkins, 2nd shot PENALTY – Burpees, 3rd shot WWII situps, 4th PENALTY Burpees, 5th shot CDDs, 6th shot LBCs, 7th shot Tuck Jumps.

    Mosey to front of school. B2W, 5 Donkey Kicks, repeato increasing DKs by 5 up to 20. Run to street 20 merkins, back to wall 20 DKs. Repeato. ROF Flutterkicks.

    Mosey to Flag to bear crawl parking lot, per Goldberg request. Audible half way, spring back to flag. COT

    NM

    First of all Fudd arrived at Holton with time to spare, still last of the PAX but with 1 whole min to spare. Upon arrival Goldberg asked YHC if the beatdown would consist of bear crawling the parking lot. It was not planned but YHC was glad to get that in at the end.

    Recreating Speith’s 12th hole meltdown smoke the PAX. Most got the idea and Fudd only had a handful of questions. The 3 sets of 12 burpees as the 2 penalty strokes hurt.

    Donkey Kicks coupled with B2W dizzied the PAX but got some good core work in. The bear crawl the loop was excessive, glad we audible or else Swirly would still be out there.

    Announcements – Federal Taxes are due April 18th, not 4/15 for those procrastinator out ther (toga)