Category: Richmond, VA

  • Yoda, Gump and Weird Al in a 3 way

    21 Weird Al fans came to see Weird Snake make his second appearance and do some routines to the following comedy song setlist:

    1. Headline News (Parody of “Mmm, Mmm, Mmm, Mmm” by Crash Test Dummies”)
      • Warmups of SSH, Ukrainian Soldiers, Helicopters and APDs–APDs while listening to the John Wayne Bobbit verse.
    2. Ebay (Parody of “I Want it That Way” by the Backstreet Boys”)
      • More warmups including arm circles, merkins, and others
    3. Gump (Parody of “Lump” by President of the United States)
      • Partner up. One runs like Forest and the other does Lt Dans
    4. 3-Way (The Golden Rule) by the Lonely Island
      • Triple check: Swings, Squats and the same run
    5. Lasagna (Parody of “La Bamba”)
      • Sextuple Lasagna party check of Swings, High Pulls and a different run (2 people each)
    6. Couch Potato (Parody of “Lose Yourself” by Eminem)
      • Finished off the Lasagna party routine
    7. Eat it (Parody of “Beat it” by Michael Jackson)
      • Two rival groups split up and lunged to each other and did Jazzercise during the chorus then lunged back and repeat. Only Bedpan is ready for Solid Gold Dancer tryouts
    8. Yoda (Parody of “Lola” by the Kinks)
      • Burpees every time you hear “Yoda”.
      • Don’t remember what kettlebell exercise we did (Single Cleans?) as we did over 25 burpees during the song
    9. 33 by Wolves of Glendale-Dedicated to the Hate (30’s) group
      • Overhead presses and Curls and Halos. Inspiring lyrics such as “When Greta Thunberg was 17, She was nominated for a Nobel Peace Prize, When I was 17 I got shot in the dick playing paintball” and “My mom is ashamed of me because I just turned 33”
    10. Fat (Parody of “Bad” by Michael Jackson)
      • Triceps and Sumo Squats
    11. Pretty Fly for a Rabbi (Parody of “Pretty Fly for a White Guy” by the Offspring)
      • Some Mary of LBCs, Heals to Heaven, some stretching, Hammers with the Bell and then ended with 5 burpees

    We learned today that Lighthouse and others don’t know the John Babbitt story. Someone needs to explain it at the Anniversary convergence this Saturday at 6:30 and Dogpile. Don’t tell that story at the Father Daughters dance on 10/6 and WEAG.

    Weird Al is in concert at the new amphitheater on 9/22. Ask Offshore for the best place to see it for free. I will be out of town and used this morning to scratch that itch. Thanks for letting me lead.

  • Randorama

    5 moist studs of the 6pm mist chose The Crossing over comfort and did whatever came to the Q’s mind, as follows:

    The THANG: 

    WARMERAMA: 

    • HP kicked off the warmup reps while the Q arrived a few minutes delayed due to traffic
    • YHC takes over with IC reps of The Opus, Squat Walkers, and a variety of other fine reps to get the PAX warm
    • Mosey the Annex Lot and circle up on the dewy shovel flag mound – absent the SF as YHC arrived late
    • Elbow Plank for a painfully slow review of the F3 Mission, Credo, and 5 Core Principles 

    MOSEYRAMA:

    • YHC felt like running but with widely variable PAX speeds, we did short distance bursts with front runners holding People’s Chair for the SIX, making it around the to other races end of the church

    RANDO REPS ON CURB COP:

    • The Riverdance (alternative steps on curb) x100 2-count reps OYO
    • Stilettos (squats w heels up on curb) x30 reps OYO

    DORA 1-2-3:

    • Partner up (3 and 2) to complete x100 Merkins, x200 Squats, and x300 LBC’s
    • Moving partner bear crawls the hill and crawl bears back down

    MOSEYRAMA:

    • Again some running intervals, with front runners doing variable reps, or planks, or people’s chair awaiting the SIX

    BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Special encouragement awarded to our newer PAX Reacher and Johnny 5 who are pushing hard and getting better every post. Also shared some truth bombs about the simplicity of stepping up to VQ. Appreciated the fine misty rain for today’s Q – really had me in a high spirit to be out in the elements. Thank you guys for permitting me the honor. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/20 F3RVA Convergence, 0630 Dogpile
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • Overhead cover needed

    3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.

    COP – various warm up exercises

    KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.

    Numbers, names, Surf n Turf took us out.

  • Hydration helps (Reprise)

    YHC showed up to a very well hydrated WDog. Since YHC missed Sippy’s respect Q on 9/13, today’s #VQ will be a reprise of Sippy Cup’s respect Q at Dogpile (modified to accommodate YHC’s physical abilities):

    COP: 10x don Quixote, 10x helicopters, 20xarm circles fwd and rev.

    Mosey to the top of the carillon for a series of animal crawl 4 corners with 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl and crab walk to corners. Round 2 and 3: mosey to corners.

    Mosey to the stage and the pile of large logs behind it. Did alternating 40 log lifts along with 50 SSH.

    Mosey to the cage. Did 3 series of 3x pull-ups, 20 american hammers, 15x alternating shoulder tap-planks.

    Mosey back to the field. COT and prayer.

    Happy quinquagenarian birthday week Sippy!

  • The Hatchet

    A platoon of seven HIM’s buried the hatchet into a 3 mile ruck where we explored Bon Iron, went off road, walked the railroad tracks a ways, jumped off tracks and onto a surprise trail, then off trail and over creeks, up hill and down dale, and once back on the roads of Bon Air, we concluded with a neighborhood loop. Our beloved 60 pound sandbag was shared around during the ruck, but the real highlight was coffeerama afterwards discussing the first chapter of Atomic Habits at Einstein Bagels. So let’s go ahead and throw out every idea of setting goals and press into what it means to change our day to day systems. 1% at a time will eventually pay big dividends. Yours AYE! ~DTH

    TRUTH BOMB:  God doesn’t want to deliver us from life’s problems. He wants to DEVELOP us as He walks with us THROUGH life’s problems!

  • Rainy MoT

    Guess who went to a S of the James F3 sanctioned run? Yep, Bullseye and YHC. No one to report back to, a longer route was opted during the exercise to nearly 5 miles through Salisbury and out Winterfield. Good to get a little extra credit.

    -Singer

  • Door to Door Sales

    Half dozen FW regulars included 1 SOJ insomniac traveler embraced the wet but cooler than expected conditions that awaited us at Westhoe. YHC is not a fan of cold rain so off we go looking to avoid the wind and minimize the dampness.

    Mosey to Triangle Park tip for introductions and disclaimers. Warmups included all standing exercises in conversation. Good times, good times.

    Mosey down Ridge to next intersection to begin a Lindsay. Stops at every intersection down to Westham Station with Carolina Dry Docks & Imperial Walkers as the selected exercises. Headlamps were indeed helpful.

    Complete Lindsay at the bottom of Ridge Road/Westham Station interchange. Triple Check was called with timer running to 3rd sign and return. Partners performed merkins and Lt. Dans.

    Mosey back up Ridge with some Love Hill (Bearcrawls, lunges & broad jump burpees), Lunges, mosey, Bernie Sanders, mosey, Butkickers, mosey, high knees. Other exercises were called along the way to eat some clock.

    Mosey back over to covered entrance at church for 4 minutes of ab work in conversation. LBC’s, APD’s, Freddies, Hello Dollies and some light stretching were all included.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    • Continued prayers for Charlotte.
    • 11th year convergence. 6.30 am Saturday at Dogpile. Participation Trophies will be distributed. Coffee appreciated if someone wants to lead the collection.
    • SOJ Evening Ruck happening September 26th. See slack

    NMS: Not ideal conditions but grateful for those that shook off the drizzle and chill to embrace this gloom and the suck of this mornings beatdown. YHC wanted no part of lying in water so PAX remained dry and always moving. Great mumble chatter including the chance meeting of Handshakes former neighbor who answers doors in only a towel (or did) while Handshake was fundraising. Story could go many ways so let your imagination run wild. Great work this morning fellas. Thank you for joining me in the gloom.

  • Bitter Broga

    A quartet of broga regulars took the early morning wake up call to enjoy the covered church patio for some limbering up exercises. Areas of emphasis included backs, shoulders, hips, glutes and hammys. Some new poses were improvised to the Pax approval. Mumble Chatter was strong as was expected at 4.30. Great work fellas. Namaste.

  • Light Shines Brighter In The Rain

    3 High Impact Men emerged from the gloom for an OTBs Wet One with the Iron Pax Challenge Week 2! Our HIM Commando couldn’t make it this Friday for IPC Wk2, he was determined to get it in this morning. Choo Choo and YHC loved the sound of that, so we came out to support him in checking that box and by golly it was a challenge indeed!

    We didn’t have a track, but we made due. Set up a 100m straight run in the parking lot(run out and back 2 times to get that 400m buy in) and set a coupon 33.3 yrds out with the range finder and we were off!

    COT with an emphasis on prayer and that we be a light to this community and nation. Great prayer by Commando!
    Do not grow weary my friends, stay strong and keep faith in the Lord!

  • Lick my love pump

    This group went to eleven, including two drummers who may have combusted. Dozens of people spontaneously combust each year. It’s just not really widely reported.

    We started by chasing Pigskin to Short Pump Park and then hit the pavilion for some additional warmups. Lighthouse requested 10 burpees and I obliged. After that start, we did helicopters and then arm circles (aka Green Hornet helicopters), then some heals to heaven, hammers and merkins.

    11 people partnered up somehow and we did 6 rounds of one partner doing a lap (without running into the repair fence) and the other doing an exercise: the 6 exercises were: dips, step-ups, LBCs, derkins, squats and dollies.

    We made it back to Poca, did 1-2 laps of the bus circle to hit 3 miles and then some Copperhead Squats and a ring of fire. Thanks for reading this far. It’s such a fine line between stupid, and uh…clever.