Category: Richmond, VA

  • Ruckhenge 100825

    On this potentially wet morning we had 8 of our RH regulars join for a brief venture into the woods of Larus. We kept the pace comfortable given our men returning from GrowRUCK this weekend.

    Coffeeteria was focused on the building of awareness of our daily habits (Chapter 4 of Atomic Habits). The challenge has been set to identify a habit that we would like to change….permanently and not just fleetingly, a change that will get us closer to being the person we aspire to be. As always some solid humor and good banter was appreciated. Thanks for joining.

    Announcements/Prayers: Congrats to L Woods, NTB and Pad Thai on completing the GrowRUCK this past weekend. By all accounts they represented F3RVA excellently. Prayers for L Woods and the family as his old man deals with a cancer diagnosis.

  • Crash and Burn

    8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down.

    Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup.

    # 1 – DORA
    Run down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers

    #2 – 4 Corners
    Go around always facing the same direction. Round 1 – karaoke, sprint, karaoke, bernie. Round 2 – karaoke, lunge, karaoke, reverse lunge. Round 3 – karaoke, bunny hop, karaoke, step backs.

    Indian run back to the pool.

    #3 – Triple Check
    Runner > Hillbillies > Squats. Went until time was called.

    Announcements – 11/23 Chili cookoff at ALAMO. Waiting on confirmation of reservation, details on slack soon. 12/6 Father Daughter Dance

    Prayers – Excel lost his job, interview with Capital One this morning. Kenny G’s Uncle is in Hospice. glad Hermey is OK

  • Broga Warm Up

    4 men, 1 Broga. 04:30 AM, temperature 70 degrees, breezes out of the southwest at 4-6 mph. Perfect Broga conditions, only problem was there was no Last Call.

  • RunTrey Off the books 5 miler

    3 HIM met at the Alamo to go for a little before sunrise jog around the treyborhood. 4th HIM upon fart sacking met the cohort mid way through the endeavor. He was dressed in all white and appeared out of the morning mist. It was like Gandalf the white in lord of the rings. Quite the sight. The PAX pressed on completing 5 miles. The Q might have gone over the standard 45 minute time limit, but as his wife tells him it’s always better to last a little longer than required than not long enough. Overall great run. More Runtreys to be had in the future. COT and prayers for anyone dealing with loss/ grief, and swoops son’s broken leg.

  • Flo State

    Twelve of Short Pump and Goochland’s greatest were in the zone, or at least tried to be, this Wednesday morning.

    We ran to a closed Wells Fargo for warmups. We only go when closed so they don’t open accounts for us without permission. Warmups included Helicopters, Ukrainian Soldiers, Imperial Walkers, DQ and Merkins. We then continued West searching for that flo state.

    Soon we were at the Progressive building and did a triple check of Flutters, Lieutenant Dans and the timer/runner doing ten Outlaws at the next light poll and running back. Everyone went with the FLO.

    We then ran, no yogging was involved, to the new 7-11. Its not open yet so we used the Slurpee drive-through lanes to do 7 HRM and 11 WW2s and then 7 WW2s and 11 HRMs.

    We then ran to the Nissan dealership and did a burpee at every white car–something like 15 total and headed home. We did a bus loop lap to get us to 3 miles and then a little Mary to end it.

    Announcements: Charlotte’s Lake Anna tree house is coming to life this weekend. Pictures coming soon. Lunch next Tuesday at Joey’s hotdogs at noon. The Bridge on 10/25.

    Thanks for letting me lead.

  • Don’t wet the bed

    4 men posted today for a kb complex workout.

    COP – various warmups

    KB Complex – combo exercises targeting multiple muscle groups

    Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.

    Complex 2 -thrusters, jump rope as timer

    Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.

    Some GRAMS to close out

    Numbers, names, Corned Beef took us out.

  • Pull Ups are Back!

    4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.

  • Thunderstruck by a Total Eclipse of the Heart before it was Raining Tacos

    5 Bermuda Boys came to Goyne Park to enjoy a Cindy, EMOM timer free, Non Iron PAX workout! However, if anyone thought it going to be a Broga Session, they would be sorely mistaken. The temps were cool and the PAX were ready to go at 530.

    Warmarama

    Mosey to the basketball court for the standard warmarama

    SSH, Ukrainian Soldiers, Imperial Walkers, Nancy Kerrigan’s, LBCs. Plank for core principles, mission, and credo

    The Thang

    COP 1 Songorama 1 Thunderstruck

    WW2s or other Ab exercise, with 1 Side Straddle Hop on every Thunder

    COP 2 Suicides

    Run to Quarter, Half, 3 Quarter, and Full, and perform 20 penguins

    10 merkins every time touching the baseline

    Repeato in Reverse

    Mosey back towards the parking lot through Pole Alley

    10 Polesmokers, and 20 Pole Dancers

    Mosey to the yoga mat

    COP 3 Songorama 2 Total Eclipse of the Heart

    Mountain Climbers, or Plank Jacks Turn Around on every “Turn Around” and do American Hammers or WW2s

    COP 4 Ring of Fire Legs Edition

    Double Clutch Stiletto Squats, Calf Raises, Lunges, Step Ups

    COP 5 Songorama 3 It’s Raining Tacos

    Hold Plank, 1 Merkin every time the word “Taco” is sung

    Stretch for 1 minute

    Names, and Numbers

    Great job by the PAX this morning! Songoramas are Fun!

  • 1730; the no-fly zone

    Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about!

    Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups

    There and back:

    Farmer’s carry KB to each corner of the parking lot. 

    Corner #1: 10 swings

    Corner #2: 20 single leg deadlifts (10/leg) 

    Corner #3: 30 thrusters

    Corner #4: 40 APDs

    Run it all back, corners 3, 2, and 1. 

    Next round:

    Corner #1: 20 Romanian deadlifts

    Corner #2: 40 overhead presses

    Corner #3: 60 shrugs

    Corner #4: 80 calf raises

    And run it all back again, corners 3, 2, and 1.

    Next:

    16 merkin pull throughs, 20 upright rows, 20 lying skull crushers, biceps 21s (repeat 2x)

    30 around the worlds (15 clockwise, 15 counterclockwise) 

    Run across the parking lot and back to the flag to run out the clock. Time called. 

    Names. Numbers. Announcements (check slack). 

    YHC took us out. 

    Weather turning, herd thinning. Come on out fellas, bulk season is upon us. KB workouts allow for more than usual mumble-chatter/fellowship. Bootcamps, rucks, KB workouts, all burn calories, variation helps to prevent overtraining and monotony. 

    Until next time, thank you for letting me lead you fine gentlemen!

  • Dirty Dozen for a Harvest Moon Old Glory

    12 souls rose with the Harvest Moon knowing what was in store and eager to set a new PR, or just get sweaty.

    Brief warmarama and stretch because YHC has a feeling someone would be rolling in late – and DK didn’t disappoint. Collect DK and the SF and off we go.

    Two laps.

    Plant Flag, set timer for 20 minutes and GO – Corner 1, 20 merkins; Corner 2, 20 jumpsquats; Corner 3, 10 Burpees; Corner 4, 20 WWIIS.

    Meet back at SF for 2 laps Native American style until the jail break was called with 1 minute to go.

    Log your laps her: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    COT, Numbers, Names, Prayers

    Great effort today. Fields were plush as always. And, our War Daddy (Doozy) led the way.

    No More Gumbo For You!