Category: Richmond, VA

  • Election Day in DaVille

    4 Runners and 6 Ruckers enjoyed trip around DaVille before heading to the polls

    Runners got a loop around Giles and Craney Island to get in 4.25 miles will the Ruckers did small loop around the same area

    SPIT ON THAT!!

  • Last Sunrise

    12 men, 1 playlist, no plan. LFG.

    Mosey around the loop. Warmarama with no breaks, making sure to double up on arm circles so everyone was calibrated on proper arm circle form.

    Clockwork mirkins on the hill follow by clockwork LBCs on the hill. 24 hours of burn.

    Mosey to the lower lot and then part way up Mt Chaplain, snaking up and around and down and around and up and around each tree and bush like a roller coaster off the rails.

    Half a quattro de checko with mountain climbers, squats and flutters while timer rifle carried a traffic cone around the lot.

    Mosey down the ramp where we entered the dangerous portion of the workout. Outside the railing, slow walk up the stone taking care not to fall off the straight drop off to the right.

    Triple check with tooth fairies up and around, dips and step ups on the big bench.

    At the bottom of the hill, we had one goal: get to the top of Mt Chaplain as fast as possible. Sprint to the top.

    Hilltop LBCs and a meditation on what could possibly be our last sunrise.

    COT and a moment to reflect on the one thing we would choose to do, if it were in fact the last day.

    Gratitude.

  • the NASCAR route

    this weeks edition of the Miles Of Truth run was mostly successful. Only two falls by a PAX who shall not be named here…. YHC went for simple on the route, and let’s just say Derek Zoolander would not have been able to do it.
    4s: left on 60, left on Charter Colony, left on Woolridge , left to take the loop at Midlo mines park, left back onto Woolridge, left onto 60, finish at invisible shovel flag.
    5s: before ISF, left at top of mt Midlo, left through new townhomes neighborhood, left on Woolridge, left onto 60, back ISF

    Numbers, names, announcements, YHC took us out

    EF Hutton going to bridge a week from Saturday, gingerbread contest at hardywood downtown on Sunday, if you or someone you know needs a ham or seasonal work see YHC, prayers for Drapers neighbor.
    NMM

    Great to be back out with the crew at MOT!! This a great running AO with lots of options for routes. Great to catch up fellow PAX. No ironPAX today 😂


  • Bsmllmc

    Ten men emerged from the gloom ready to kill some time before Libbie Market opened. According to the squirrel gathering acorns, this is how they passed the time.

    Mosey to the amphitheater for COP: SSH, Helicopters, DQ, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, APDs

    In the amphitheater, Stairway to Seven: 7 exercises (Burpees, Squats, Merkins, Lunges, LBCs, Mountain Climbers, Jump Squats). Perform increasing sets of each exercise starting at 1 working up to 7 reps. Perform the first six exercises at the bottom then run to the top and do the appropriate number of jump squats, then return to bottom and repeat up to 7. It was a challenge to remember the 6 exercises at the bottom. It helped if you used the catchy mnemonic BSMLLM…

    Slide over to the Carillon for Four Corners: Corner 1 – 10 Merkins, Corner 2: 15 Jump Squats, Corner 3: 20 LBCs, Corner 4: 25 Monkey Humpers. Four laps: Lap 1 – Run between, Lap 2 – Bear crawl, Lap 3 – Lunge, Lap 4: Run faster

    Take a circuitous route back to the flag for Mary and some stretching lead by Helix.

    Names and numbers, YHC took us out

    Announcements: EF Hutton is leading a group to The Bridge on 11/15 – please think about joining him. Breaking Bread is open at the end of December if you’ll be in town. November is covered! A ramp was built Saturday afternoon for Friends of Barnabas.

    Keep PAX members in mind as they work through relationship challenges and consider the prospect of parental units moving to the RVA metro area.

    Thanks for letting me lead and pushing me to be better.

  • Bayou Beatdown

    Twas the night before Timberwolf and the Q sheet was open. Perfect time to introduce a few new COPs. Last week I was in Palm Springs for work with Squints, a EH from a few years ago. Being from Louisiana he took the Q last week to show an SOJ HIM just how they beatdown it in the Bayou. Was nothing short of a smoke show. So why not bring that to the 8 SOJ beasts this morning.

    Started out with a short run with a mix in of high knees, butt kickers, and a Bernie to the hill. A bit of a warmarama with Jazzercise, a few mom and wife stretches and merkins. Lets Go!

    COP 1: 11’s. Walk out merkins, run up the hill for jump squats at the top and bear crawl back down. From there, the PAX performed parking lot tracers to the next area.

    COP 2: Route 66. In light pole alley, the we preformed Mayhem Merkins (LA PAX trying to get this into Exicon). Shoulder taps, hip taps, merkin. Each light pole we added 1 rep to 11, making it 66 total

    COP 3: Jack Ass Webb. A series of donkey kicks into squatting raise the roofs. 2-4, 4-8, up to 10-20.

    COP 3 2/3: With a bit of time left, we performed a Dora. 50 burpees, 100 WW2, 300 LBCs ( which we did not get too) Finished with the 100 WW2. Time called.

    Numbers, Names, PR, Announcements, COT. Prayers for Hermeys M a fast recovery.

    Always an honor to lead you gents!

  • Pole Dancers

    Rainy day so looking for coverage

    Warm up: SSH, Streches, Merkins,

    1 Indian Runner while the pax was back down on the poles Jumpsquats, WW1, LBC, Pole smokers, Penguins, Squats,

    Finished up with COT

  • 45 Minutes of Mosey

    13 warriors (including 3 walkers) appeared for a trip through the rough streets of…WestHoe?

    The mumblechatter was strong as we moseyed over to Reveille for Warmarama, where YHC suffered from temporary age-induced brain fog before leading PAX through a 40 count of SSHs and other assorted exercise. Mosey to the Reveille Parking lot for a Triple Check, featuring American Hammers and Squats. Mosey to some other random parking lot for a scrambled 4 corners, with Burpees, LBCs, Flutter Kicks, and Merkins. Wander back to Mary for a shortened version of 11s, with Squats and enough Pull-ups to make a Marine angry. Back to the flag for Numbers and Names.

    Announcements: Hutton is leading many fine HIMs to the Bridge on November 15th, and you should join them.

    Moleskin: As I start my 41st trip around the sun, I find myself filled with gratitude. Gratitude for my M and 2.0s, for the chance to do useful work, and for this F3 community. The last 5 months have been a blessing; and I’m consistently seeing growth in strength and fitness, both physically and more importantly in how I lead in my family, work, and community. Thank you for the challenge and the fellowship.

  • Mind the Turtle

    5 RVA studs were welcomed by 4 neighborhood deer in the predawn hours for a bit of FW Broga. Cool conditions were anticipated but embraced. Areas of emphasis included calves, hammys, shoulders, back, glutes and quads. Cooler and brief shavasana but quality non the less. Some PAX arrived late or not at all due to attempts to engage in warmer activities. This could not be confirmed or denied. Great work fellas.

  • Smooth Jazz at The Crossing

    3 Amigos came to The Crossing on a breezy afternoon for the smoothest beatdown in town. Here’s what went down.

    Mosey around the parking lot and circle up for Warmara which included:

    Arm circles, Helicopters, Don Quixotes, Dead Man Hang, WWII’s, Tempo Merkins, and Hip stretches.

    Mosey to the lower parking lot, turn on the jazz tunes, and set the timer to 10 mins.

    For 10 minutes we performed 20 merkins, 15 WWII’s, 10 Squats, and 5 burpees while running ~10 yards between each exercise.

    After that round, we completed a lap around the perimeter of the church

    With the timer set at another 10 minutes, we did another round while performing 20 Monkey Humpers, 15 Scrunchy Frogs, 10 Carolina Dry Docks, 5 No Cheat Merkins.

    Another lap around the church while trying to push the pace.

    BTTF for ~ 3 mins of Mary

    Names/Numbers/YHC took us out

    Prayers for peace, wisdom, and good health

    Great work by all as usual. The weather was surprisingly warm and very breezy which caught us off guard a little. YHC brought the speaker and was unsure of what to play. Decided the Smooth Jazz channel on Pandora was going to be it which made this the smoothest beatdown possible. As the saying goes, “Your Q, Your Playlist”

    Thanks for letting me lead fellas,

    House Party

  • Sewer Life

    As Q, I arrived a little early and early enough to carry the creamer and sweeteners to the famous Circus Maximus post-workout coffee spot. My hands were full, and as I stepped out of the car, I dropped my keys. No big deal, except the short noise you’d expect from dropped keys on pavement turned into a a long jingle. “That’s a not good” said Offshore and he walked past and stopped at the nearby gutter. Phone light showed it dropped to the first level and thankfully not into the water. Byproduct saw the holes on the manhole cover and after it was moved, I was able to drop into the sewer a grab my keys. A great way to start the day and a good reason to come early (for the show)!

    After that nonsense, twenty two strong circled up for warmups of SSH, Ukrainian Soldiers, Hillbillies, Copperhead Squats, LBCs, APDs & American Hammers. Done with the warm-ups, we did a twenty minute EMOM (Every Minute On the Minute). Five different exercises with the bell & 4 rounds of each. Start at the top of the minute, do the # of reps announced, and take a break when done until the next minute starts, and move to the next exercise. Exercises were Swings, Goblet Squats, Squat Thrusters, Cleans (each arm), American Hammers (two count). Started with reps of 15, 15, 15, 10 (Cleans, each arm), 10 Hammers. Seemed easy the first couple of rounds. Sometimes we went down in reps except when Offshore asked for 20 squats and I ended with a minute of Hammers (about 40 two count at my pace).

    20 minutes later, the heart rate was moving. And I kept it moving with a group lap where everyone realized the EMOM featured a lot of leg work.

    We then finished up with a rotation of burpees (10,8,6,4,2), groans, and an exercise: helicopters, DQs, Arm Circles (front, then back), air press in between each round of burpees. Then one last lap to finish.

    It is rare that my heartrate at Circus registers higher than WTH and that was the point of the EMOM and Burpees today. It was a success!

    The Bridge on 11/15 (ask Hutton for more info) and a Bridge Q is needed in December.

    Safety: Where is an AED at Godwin? No one knows and that’s homework for everyone. I can confirm it is not in the sewer.

    Thanks for letting me lead!