Category: Richmond, VA

  • Merkins in the Mist

    14 gathered in the mist to experience a few minutes of merkin glory.  Here’s how it went down:

    COP
    – SSH x 25
    – Arm Circles x 15 forward & backward
    – Russian Soldiers x 20
    – Copperhead Squats x 15

    The Thang:
    – Mosey to soccer field for Merkin Ladder. Run width of soccer field and commence ladder. Start at 20 and work your way back down to 1. 210 total.
    – Mosey to tennis courts for triple check. Lt. Dans, Box Cutters, run around tennis court
    – Mosey to basketball court for Escalating 4 Corners of Mary
    – Corner 1. 10 WWI Situps. 11 second lap, 12 third lap.
    – Corner 2. 20 Russian Twists. 22 second lap, 24 third lap.
    – Corner 3. 30 Flutter Kicks. 33 second lap, 36 third lap.
    – Corner 4. 40 LBCs. 44 second lap, 48 third lap.
    – Circle up for criss cross ring of fire. 10 merkins clockwise and counter-clockwise.

    Moleskin
    Nice work to everyone on the merkin ladder. YHC was selfish and included this exercise solely for the purpose of meeting my daily merkin goal for November. Kudos to Swirly who pushed these out with a vengeance.

    Toga called the Q out both last night and this AM, verifying it was worth his while. No kitty cat name calling for YHC in the near future.

    There is a high likelihood YHC missed much of the mumblechatter throughout the workout. Hope a good time was had by all.

    Announcements

    • Talk of a potential HHH pub run on 11/18.  More info to follow.
    • 11/21 workouts at dogpile 6:00 & 7:00.  Special edition at 7 followed by Q school.
    • Punisher shirts available until tomorrow.  Pick them up as a christmas gift

  • Mysterious citing, Southsiders!?!?

    4 strong moseyed into the gloom.
    The Thang
    Mosey to the field next to the baseball diamond
    COP
    25x Imperial Walkers
    25x LBC
    25x SSH
    25x Freddie Mercuries
    25x Hillbillies w/ Jville hops
    25x Crab Cakes
    20x Air squared
    Mosey to the football field.
    Beast
    Merkins
    Flutter kicks
    Sumo squats
    LBC’s
    Werkins
    Backward Run Burpees
    Mosey to poles
    Pole Smokers – Indian run
    1st man 5 pole smokers
    Rest of pax holds heels 6” off ground or dealers choice
    Pax rotates through poles Indian Run style
    Mosey to the parking lot

    COT

    Moleskin
    YHC believes this is the first time SOT has had a majority of Southside’s post to the gloom. That’s nice considering it is the southernmost point of F3 Richmond. Maybe SOT should be renamed Key West?

    Originally YHC thought we had an FNG this morning, but it turned out to be Wilson. Welcome back! It was really nice to have you back, plus it made the whole awkward situation of explaining to M.Wilson why we were doing the COP in your front yard this morning.

    That’s about it, See you next time.
    Peace!

  • Old Glory ramp up to Veteran’s Day

    14 Faithful and 2 spirited FNG’s gathered for the latest rendition of #OldGlory at #NoToll.  It was a perfect fall morning with the right mix of gloom, fog and wet soccer fields, and the PAX hit the ground running, literally.

    THE THANG:

    Mosey from the front parking lot with shovel flag in tow to the back parking lot for quick disclaimer and Old Glory recap.  Start with 1 mile run (2 laps of complex), then loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO with the leader carrying Old Glory the entire way.

    End with 3 MOM:

    Flutter Kicks x 20

    LBC’s x 28

    Rosalitas x 10

    Mosey back to front parking lot with Shovel Flag for COT.  YHC took us out.

    MOLESKIN:

    Another solid performance, men!  Take a look at the numbers below to make sure 1) that I got your performance recorded correctly, and 2) to check out the improvement.  Impressive!  Big welcome to Flashdance and Chesney who performed admirably in their debut and are sure to be an immediate improvement to this motley group. Anytime you get an accomplished veteran and a Vol For Life to join your ranks, you are certain to be better off.

    Many groans could be heard as YHC hoisted the flag and started the worked, and it made him happy!  YHC is starting to feel like Loose Goose, but PT benchmarks are important, men!  My next Q will have more creativity, but following the likes of Splinter and HoneyDo is a tall order.  At one point, a jubilant DK belted out the Carolina Panthers fight song.  On ode to the birthplace of the Old Glory workout, or perhaps a fantasy football victory?

    Tclaps to Jville who in his inaugural Old Glory campaign pushed to 3.5 laps.  Great work! Sippy continues to blister this workout, improving steadily.  4 loops is in his reach.  At the beginning of the run, someone (DK maybe?) noticed that Sippy Cup actually put down the sippy cup as he started.  Splinter accurately acknowledged that there may have been a ripple in the force of the galaxy at that moment.  Your stats:

    F3 NAME 6/23/15 7/28/15 9/22/15 11/3/15
    Splinter 3.0 2.75 3.0 3.25
    Wilson 3.0 2.75 — —
    HoneyDo 2.5 — 3.0 —
    Ricky Bobby 2.5 2.5 2.5 —
    Lockjaw 2.75 — 3.0 3.0
    Brain Tumor 2.75 2.75 3.0 3.25
    Conspiracy — 2.75 — —
    Bleeder — 2.75 — 3.25
    Sippy Cup — 3.25 3.5 3.75
    Oyster — 2.25 2.75 3.25
    Grizzly — 2.5 — 2.5
    DK — 2.75 3.0 3.25
    Swirly — 3.0 — 3.5
    TYA — 2.75 2.75 —
    Lugnut — 2.5 — 3.0
    Loose Goose — 2.75 3.0 —
    Homewrecker — — 2.5 —
    Wedding Singer — — 2.5 —
    Pelosi 5.0 — — 2.5 —
    Scream — — 2.75 3.0
    Best Shot — — 2.75 —
    Rosie — — 3.0 3.5
    Shooter — — 2.75 —
    TwoCan — — 2.75 —
    Fudd — — 3.0 3.5
    Johnsonville — — — 3.5
    Flashdance — — — 2.5
    Chesney — — — 2.5

     

    ANNOUNCEMENTS:

    Normal workouts this week, but we need Q’s.  Check out the Sheets.

    Q school on 11/21 with Dredd and OBT at Dogpile.  Note that this is an AO change and will be at 0700, with Q school at Bleeder’s office, where afterwards we will all get to race on the enclosed go-kart racetrack that he built there.

    Pumpkin Run was a success on Saturday.  Thanks to all who participated and manned the booth.

    We need to talk about a HHH.  It has been mentioned that we should do another pub run, but I forgot to mention it today.  Let’s bring it up.

    Great job today, fellas.  AYE!

    -BT

     

     

     

     

     

     

     

  • The 4 Corners of LHES

    10 posted for the rain that never came.  Fun was had by all, and here’s what it looked like:

    Mosey to field for COP:  Seal Jacks, Scapula merkins, Plank Jacks, something else

    Mosey to corner of LHES grounds, partner up, then one lap around grounds with 10 burpees at ea. corner

    Meet at basketball court for ab fun then, partner wheelbarrow, suicide, wheelbarrow, suicide.

    Run around LHES with 10 hand release merkins at ea. corner.

    Meet at basketball court for ab fun, partner carry, and suicide.

    Run around LHES with 20 flutter kicks at each corner

    Meet at basketball court for ab fun, partner carry and then head back to shovel flag.

    NMM:  Mr Bucket was good enough to let YHC take the Q on what looked to be a torrential downpour.  It turned out not to be, but I think we got a good tour of the grounds and most everyone now knows where the potholes are hidden.  The PAX put forth a solid effort and various trips were made across the Canadian border during our carries and wheelbarrows.  It was a great way to start the week.

  • Post-Halloween Trail Run

    One #toweringredwood (YHC) posted for this morning’s Trail Run. Oyster’s car was parked at pumphouse when YHC arrived at 6:50A, and YHC got very excited about having a trail running companion. However, Oyster was nowhere to be found, so YHC flew solo. #OysterFallBackwards. YHC did the normal Buttermilk/North Bank trails in the CCW direction but added the Forest Hill Park hill-fest. 10mi total. #tiredlegs.

    Jville

  • Ab Wheels and Burpees

    Five of the faithful, and one FNG met at #notoll on a crisp autumn morning to get their gloom in before All Hallows’ Eve. Johnsonville planted a shovel flag, gave a quick disclaimer, and commenced to Q. This is how it went down, more or less:

    ssh x25
    don quiote x25
    sherkins x12
    imperial walkers x25
    standing mountain climbers x25

    Mosey to Lower Football field
    11s with ab wheels and burpees (circling half the field and doing exercises on corners)

    Mosey to front of school
    triple play

    Mosey to center football/soccer field
    ascending curb crawls to 10
    10 merkins oyo

    Mosey back to front of school
    20 ab wheel oyo
    25 partner leg toss x2
    Os x10 (cw)
    Os x10 (ccw)
    single leg Alabama prom dates x10 each leg

    COT

    Moleskin:
    We appreciate having Toga visit #gridiron and enjoyed meeting FNG Click’nClack. Toga double dipped, but left #dogpile early to attend all of #gridiron. Chum Bucket double dipped, arriving at #gridiron during the triple play.

    The elevens were challenging due to the mix of burpees and running. Toga was strongest at those, finishing in front of YHC. Click’nClack did very well for an FNG. Earthworm expressed slight irritation at the amount of running, but he pushed through it with strength.

    The 8-9 year-olds were playing flag football under the lights at the upper field by about 7:30 AM. That was fun to watch, but we are not accustomed to sharing our AO.

    Although it is a little early to finalize plans, there was talk at Coffeeteria about having a 2nd annual pre-Super Bowl AT hike. YHC plans to invest in YakTrax.

    Good job PAX!

  • 28 Days, 6 hours, 42 minutes, 12 seconds

    16 faithful and 1 sort-of-FNG arrived at Dogpile on an eerie Halloween morning in the dark.  A horror-movie themed beatdown went down like this:

    THE THANG

    COP –  SSH x 25 , Spell Halloween with leg writing, Chainsaw starters -10 each side

    Mosey instructions – In honor of Exorcist movie cover any time PAX passed a lamppost someone became possessed and blurted on an exercise that the PAX had to then do x10

    1st Lamppost – 10 burpees, 2nd one – Tuck Jumps

    Lineup on memorial field for – ZOMBIE CHASERS

    Series of sprints, side to side, slowest man each round gets tagged and turns into zombie (aka leglifts) until last man standing.  Congrats to Splinter on being most likely to survive zombie apocolypse.

    Mosey to Carillon for DONNIE DARKO (in honor of Richmond’s own Richard Kelly)

    Bunny hop up steps , 28 Merkins, down steps , 6 burpees, hop up steps, 42 boxcutters, down for 12 Carolina dry docs.  Repeato

    Mosey past several more lammposts (merkins, LBCs, jump lunges) down to behind Carillon for Descent themed Tunnel of Darkness (tunnel of love)

    Mosey back to Memorial field (2 more lammposts – dead cockroaches & merkins) for JACOBS LADDER

    Only instead of running to each hill, bear crawl on the side, crab walk other direction, up to 7 burpees

    Mosey to circle for 3MOM:  Flutterkicks, Alabama prom dates, & 30 WWII situps

    MOLESKINS:
    Good work group! YHC is a huge horror movie fan and was hoping a themed halloween Q would work.  YHC has actually met the actor who played Leatherface in the movie Texas Chainsaw Massacre but used Q-etic license to tie in the Chainsaw exercise.  That was a stretch. Thanks to Bleeder for starting the possession exercise out right with Burpees!

    There was mumblechatter about the use (yet again) of glowsticks.  Since daylight savings kicks in tomorrow we should not need those anymore for a while during a YHC Q.  Circle K had the wipeout of the day during the zombie chase.  All the PAX did well during Donnie Darko round, there were groans during the boxcutters as the worst part.

    Jacobs Ladder (altered) with bearcrawls and crab walks was brutal.  YHC was  afraid to do the Ladder in our normal spot because of darkness/safety so wanted to use the memorial field but change it up for a challenge.

    Good work Lab Rat and Amnesia on posting to your 2nd beatdown ever (with varying lengths of time between them).

    ANNOUNCEMENTS:  Looking forward to hearing about the pumpkin run later this week.

    Happy Halloween!

     

  • Friday Run, Characters Welcome

    YOung TYA
    7 faithful and 1 FRNG appeared in the Gloom for a great run

    THE THANG

    Starting at Mary Mumford run to Woodlawn, Thompson, and the Boulevard and back to Three Chopt back around school for 4M,5M,10K loops and back to the Shovel Flag.

    Moleskin

    BT arrived in style, dressed as a much younger TYA. TYA went with the Older TYA costume. The PAX enjoyed the overall display of Patriots loyalty and celebration of their Thursday night victory over the Dolphins.

    Swirly and YHC enjoyed a conversational pace run. We both wondered if Conspiracy should sign Loose Goose up for Gridiron for the next 20 Saturdays.

    Welcome Termite! He and the Older TYA had a strong steady pace going today. Termite invited PAX members to play water polo Wednesdays and Sundays, He advised it’s helpful if you know how to swim. YHC commented that if you don’t, it’s more like Hydro Burpees.

    Off Shore went the full 10K plus, way to go! Saab Leading the long distance group in his usual laid back power strides! Sippy is continuing to work on his calf, He said give it a month before he’s back to normal.

    Announcements
    Great Pumpkin Run Tomorrow, Just show up and Participate, Lewis Ginter Botanical Gardens Bring the Family
    Punisher Shirts are available for Pre-Order
    OBT and Dredd will be in Town on 11/21 for a Workout and Q-school Following the Workout.

  • Flying Horseshoe of Death

    13 conspirators gathered in the gloom at MM Elementary and waited for @Conspiracy to show up for his first Q in quite awhile. It was not to be – not because he was late, but because HE NEVER SIGNED UP TO Q TODAY. Instead, YHC was accommodating a request from several PAX that they not know when The Lucky Horseshoe was to happen, only to quickly realize that you can’t make everyone happy.

     

    THE THANG

    Mosey to the corner on Grove Ave.

    Warmup COP:
    Jumping Jacks x 20
    IW x 20
    Lunges x 10 each leg
    LBCs x 20

    Mosey back to the Commonwealth Ave side of the track to begin the Lucky Horseshoe. The PAX has 33 minutes to complete the following around the track:

    Lap 1 around the track: merkins x 20
    Lap 2: merkins x 20, storm squats x 20
    Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20
    Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20
    Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 8: WWII x 20, Lunges x 20
    Lap 9: Lunges x 20
    Lap 10: Victory Lap

     

    MOLESKIN

    Good job pushing yourselves this morning. As I mentioned today, I hope you’ve also seen yourself improve in this workout since we started doing it in June. I’m so close to that Victory Lap and can’t wait to do it one of these times.

    Much appreciation to those who shared prayer requests & things for which you are thankful. It’s good to have other men along for your ride, we’re all here to do that for each other.

    Yes, The Lucky Horseshoe is usually the first Thursday of the month. However, since YHC will be out of town next Thursday and didn’t want to miss another one, you are all welcome for your almost-Halloween surprise. It was abundantly clear which PAX liked the surprise and which didn’t.

    @Bleeder sniffed out the ruse on Wednesday evening when he emailed @Conspiracy to kindly remind that the PAX meets now in the parking lot on Commonwealth. @Conspiracy was able to use his IT auditing skills and identify exactly who added his name to the Q schedule and when. @Bleeder also called this “The Flying Horseshoe of Death” as an ode to the staged flying Q and his love for TLH.

     

    For those who want to benchmark their accomplishments today against past or future iterations of TLH, here you go:
    Brain Tumor: completed all but 1/2 of Victory Lap
    Splinter: completed all but 1/2 of Victory Lap
    Bleeder: almost last lap
    Sippy Cup: Victory Lap completed with a couple of minutes to spare
    Ricky Bobby: 9 laps completed
    Loose Goose: 9 laps completed

     

    ANNOUNCEMENTS

    10/31 – Pumpkin Run. Contact @Swirly for details

    11/1-11/30 – Join YHC for a daily 166 merkins (total of 5K for the month). The days you go to F3 will be easy. Like today, many times that will get you well over halfway there.

  • Tennis Anyone?

    5 posted for a lovely/Scottish morning at Source of Truth.  Here’s the basic shedule (yes, I spelled it that way on purpose because it sounds better).

    Head to the friendly neighborhood rock rental pile and grab a “good size rock.”  With your new favorite pet rock overhead, mosey to tennis courts.

    COP: Split jumps, merkins, flutter kicks, Don Quixote

    Round 1: bunny hop alternating sides of the back line across two courts, alternating shoulder presses with rock, some ab thing?, repeato x3

    Round 2: Quick step over line and back while moving horizontally (like the kids are all doing the shoe commercials), tricep press, American Hammers, repeato x3

    Round 3:  Broad jump across court and back, 10 merkins w rt hand on rock, 10 merkins w left hand on rock, situps w rock on chest, repeato x3

    Round 4: Arc loader across all 4 courts, curls, repeato x3

    Round 5: 10x full extensions, 10x toe touches w rock, 2 min plank

    NMM:  Is it weird when you start thinking a rainy workout might be fun?  YHC headlocked two guys at a work dinner about coming to GridIron, and they immediately checked the weather.  Thankfully it looked OK as we need the first outing to not be a total shock.

    We reached consensus that this was decidedly not a JVille “sprint… and sprint some more.” workout.  The PAX actually put YHC on their shoulders and carried me back to the shovel flag (which was absent) in celebration.  YHC felt like a triumphant Roman general after defeat of the Gauls (see how I did that?  Roman.. Romans… that’s writin’).

    Stay Classy,

    Toga