Category: Richmond, VA

  • You don’t have to do rucksack burpees with L Woods, you get to.

    For a long time, YHC hesitated to Q Ruckhenge out of a lingering fear of getting lost. But after being inspired by Bru’s VQ last week, YHC finally took the plunge and stepped up to lead the night before. The route wound its way through the woods, broken up by several stops for squats and overhead presses.

    As the pax emerged from the trees, the path continued behind the shopping center. Right behind Granite Hill Restaurant, just when everyone thought we were wrapping up, YHC called for 11s: donkey kicks on the wall paired with burpees, much to DK’s dismay.

    Strong work by all the pax, and in the end, the only thing that truly got lost was one of YHC’s gloves.

    Announcements: Chili Cook off November 23 @ The Alamo, Ultimate Frisbee Thanksgiving Day @ Timberwolf (530); Thanksgiving Day Convergence at 7.

  • Lets use the track

    YHC had another solo beatdown once the runners left. Why not use the track and the cover next to the building to stay dry?

    Circle of 1 with some warm ups

    On the track around the 50 yard line 10 incline merkins on the bench, at the top of the track 20 squats, at the opposite side near the 50 dips and then at the bottom of the track near the building WWII repeto 3 times with various same exercises

    on the back side of the building using the hill, three times up and down with an exercise at the bottom

    on to the home side of the track 11’s on the steps and Wedding Singer joins me

    BTTF and stop for wall sits and toe taps

    Numbers / Names Singer took us out

    NMS: Watch out for the senior bus driver that will run you over in his car to get to that bathroom at the bottom of the hill

  • Grip and rip

    After a 3 week hiatus Poolboy was back with goodies. Frosty morning for 3 to get after it. We mosied to the lower parking lot to stretch it out to warm up them mosied back to the upper lot where all the toys were. 8 stations 2 rounds.

    Calf raises with 20lb dimensions

    30lb kettle bell high rows

    jump rope

    WW3 with 20lb heavy ball

    oblique Cindy lifts

    Crank the rod? Not sure what to call it, pvc pipe with 5ft of pasta cord attached to a dumbbell. Rotate the pipe until the dumbell reach the pipe and lower. Do the in a forward and reverse rotation. One station with 5lb and one with 10lbs.

    thrusters.

    in between each station run to the end of the parking lot 50ish yards. We got it just shy 2 miles. We worked many different muscle groups for a well rounded workout. Cleanup up pack up names numbers the usual.

  • my massage therapist does extra

    Warmarama then the

    THANG

    DO EACH SET 3x

    KB

    Set1

    Swing x10

    Deadlift x10

    Curl x20

    Ww3 x10

    Set2

    Skull crusher x10

    Goblet squat x15

    Single leg deadlift x 5 each leg

    Halo x10 each way

    Set3

    lawn mower x15 each side 

    overhead press x15

    Alabama prom x15

    American hammer x 30 single 

    Set4

    Bench press x15

    Lunges x 5 each leg

    V sit x5 good ones 

    Merkin or dry dock pull thru x10

    COT

    namarama, numberama, announcements, YHC took us out

    it was an honor and privilege gents

    it was cold

  • Negative Split DaVille style

    2 Runners and 4 Ruckers found there way to Atlee High School for a perfect start to a sunny and 70 morning. The runners inspired by the negative split idea that Faceplant led at RAMM a few weeks ago tried it as well. Because the start time in DaVille is always around 5:33 AM, it only allowed for 22 minutes out and 21 minutes for the return. BAM! and YHC took the challenge and off they went into Honey Meadows, Kings Charter, and back for about 5.18 miles travelled. Although it is unclear once again exactly what the Ruckers did, it is possible that they also did a negative split ruck.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    It was great again running with BAM! this morning. The pace pushed us both this morning. Although on the cold side, with no wind, the conditions were perfect.

    During the COT, YHC talked about Jim Moore, a former neigher, who passed away Friday night at the age of 76. He was one of the nicest people I ever met and will be missed by many.

    Announcements

    Thanksgiving Convergence – 7 AM at Mary

    Gotta Run!

    Phonics

  • There is a #2 App for That

    A cool 11, that went one more, ventured out into the gloom. Paths around Ziontown, First Watch, and Westham Station were covered, rousing the tranquility of the bat cave trail.

    The original Turkey Trot will be on Tuesday. See slack for details. Plan your start according to pace.

    OBT took us out.

  • Farewell (for now) to HB Hill

    A baker’s dozen turned out on a cold morning to embrace the HRB hill one last time as construction is about to commence.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • A  lot of moseying trying to find a break in the fence line, with Offshore finally spotting an opening
    • Arch loader on the hill with 15 HRM/15 WWII sit-ups after each ascent
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Froggers
      • Cheetah spring
    • Mosey to the jerkin gym for 3x 8 jerkins and then 2x 20 PLTs
    • Mosey to the small hill for 5 bernies up the mound
    • Mary
      • Side crunches
      • WWI crunches
      • FM
    • COT with YHC taking us outj

    Construction is about to commence on the new QMS.  One last hill workout before the barrier is impenetrable.  Whitesnake will have to find some other way to celebrate the great Christmas movie of Die Hard as Nakatomi Plaza will be baracaded. 

    Convergence next Thursday at 7 am at Mary.

    Great work from the PAX.  Prayers up for those in need.  God is good all of the time!

    Attila

  • Ladder at the Hoedown

    Warm Up: Thorough Stretching, Side Straddle Hops, Arm Circles, Circle Arms, Imperial Walkers
    —
    Mosey to begin our ladder at church parking lot and retrieve coupons.

    • 5 Buprees (+ mosey)
    • 5 Burpees + 10 Merkins (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s + 40 Overhead Claps (+ mosey)

    Mosey back to base.

    • BearCrabSprints = bear walk halfway across parking lot, switch to crab walk to end, then sprint back
    • Zombie Walk = Lunge across the whole parking lot, sprint back

    Circle for Mary:

    • Lunges (20 count)
    • Box Cutters (15 count)
    • WWI’s (10 count)

    COT – Shared highs and lows (good fellowship), welcomed new FNG (Data) to the F3 family.

  • What’s the time?

    10 grown-boys ran around RounTrey this morning. In order to get them their credit and get my kids down for bed, I’ll give the sparknotes.

    WARAMARA – Mission and strecthes.

    The Thang – Ran a bunch, I fell down, pull ups, sprints, Wildcat farted, 11’s.

    ANNOUNCEMENTS

    • Daddy Daughter Dance
    • Chili Cookoff

    PRAYERS/WINS

    • Holiday stress

  • Another sunrise!

    The YHC couldn’t sleep, so the texts went out early and Beaver answered the call! YHC showed up a bit ahead of time and knocked out 2 miles before Beaver arrived, then we added another 2.5 miles with the rucks. Caught one of the best sunrises we’ve ever seen. Plenty of mumble chatter about the day boys we’re raising and YHC’s health still not sure what’s going on or if it’s all in his head, but we’ll see!

    Don’t waste the day!