Category: Richmond, VA

  • Lumberyard Pre Ruck & Run 3 Miler

    2 handsome devils emerged from the gloom for a 3 mile ruck or run. Choo Choo worked on them running legs and Beaver got some rucking in.

  • Challenge accepted

    It was a beautiful morning with pink and purple skies with temperatures in the high 60s, perfect for my first Q at Rock N Roll. Yesterday at Satan’s Hill, Mudslide and Purple Rain challenged me to take the Q. So challenge accepted and we were off. 10 HIMS were present for this morning’s beat down.

    A short mosey down the loop to an empty parking lot for the warm up which included SSH, imperial walkers, Ukrainian soldiers, cherry pickers, LBCs, merkins, and some various stretches.

    COP 1: mosey to the tennis courts for a 4 corners, prostitute style: 10 merkins, 20 plank jacks, 30 LBCs, 40 SSH

    COP 2: mosey back down the loop to the parking lot for the “shortest mile”. Stole this from Warby and modified. Mario jumps, lunges, bear crawl, and broad jump burpees to make 1 lap. 2 laps were completed.

    COP 3: Time for some coupons, Dora style. YHC borrowed some coupons from Satan’s Hill for a surprise. Partnered up for 100 overhead press, 150 curls, and 200 dead lifts. Runner around the parking lot.

    COP 4: I had planned for a triple check but audibled due to a DTH request. There were 10 HIMS and 10 coupons, so I modified. Chest press x 20 reps, then American Hammers x 20 (SC), then carry the coupon to the top of the hill and back down, however you can.

    COP 5: slowsey back to the flag and circled up for a Mary of various ab exercises including flutter kicks (DB), oblique LBCs both sides, LBCs, scissor kicks, merkins and etc.

    Mudslide took the last few minutes for some BROGA. Then Numbers. Names.

    Announcements: Home grown half, CSAUP, Labor Day Convergence, Spartan -> Check Slack for details

    Wins. Prayer requests. And then YHC took us out in prayer. Such a great morning for a beat down, the weather was perfect. Great job fellas. There isn’t a better way to start the weekend. Pleasure to lead you guys and to cross off another AO Q. Enjoy the weekend!

  • The ghost flag cometh

    A lucky 13 RVA studs came out to find what a Bootleg Q had in store for them. However, YHC and the ghost flag had other plans. After acquiring both the RVA and SOJ ghostflag’s on my last 2 Q’s it was an honor to be back in front of the pack. YHC did not want to let the Ghost flags collect dust in hos garage like the prior holders, not naming names. According to the RVA Run club who were assembling in the adjacent lot here is what transpired.

    Mosey to the round about, very wet so move to some dry bricks. COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    2 and half triples and a love hill:

    1. Mosey to the pipeline, triple up. Runner up the pipeline. Hand Release merkins aka Justin Tuckers and LBC’s.
    2. Love hill half way back up hill.
    3. At the Triangle, Runner up long hill, Squats and Moving lunges. Lunger moves the start point up the hill. This seemed to be problematic for the PAX as confusion was abound. So this was the half triple.
    4. At the Carillion another triple. Bear crawl up the stairs, run around the top and down other stairs. Dips and incline merkins.
    5. To the amphitheater for box jumps up the seats to the top.
    6. Various runs around the round about at the top.

    BTTF for some stretching for last 2 minutes.

    Announcments- Homegrown half/5K, 10K 8/16, also on 8/16 Bootleg and Upchuck forming clown cars for the bridge. CSAUP 9/26 in SOJ. Labor Day convergence info coming soon.

    Prayers to Flatline’s neighbor,

    YHC took us out in prayer.

  • August Relief in Sight

    RAMM turned it up to 11 today with the return of Faceplant. Routes shown below were largely followed…for a change.

    Saab abides

    RAMM ROUTE – Reverse Paxton

    https://onthegomap.com/s/s7t558a7

    https://onthegomap.com/s/da7kiad8

    https://onthegomap.com/s/jeu58c63

  • Corners and Conversation

    5 southsiders looked back and forth at each other at 0530 until someone said, I’ll take it. Today, that someone was me and I decided not to pass around the potato. After a Slaughter Starter of 20 burpees was laughed out of the lounge, we moseyed to the back of the school for some warm up in conversation.

    4 corners abounded as did the conversation discussions about vacations, golf vs fishing, meditation, and the best ways to diminish a troublesome bird population. Rounds of 4 corners included 10 merkins, 20 squats, 30 FM, 40 APD/Invisible Jump Rope, 30 Sugar Sticks, 20 Monkey Humpers, 10 not burpees (HRM).

    Mosey around the school to the picnic tables for some rounds of dips, cactus squats, and bench kicks.

    YHC was inspired by the coffee at Circus and dropped the secret of brewing during the workout to the PAX and Last Call had already found at least 1 outlet before we left the AO. Whether it works is another question. New onsite coffeeteria coming soon?

    Homegrown Half 8/16 – come out and run/ruck some miles – 13.1 miles, 6.2 miles, or other distance of your choosing available.

  • 2001: A Hutton Odyssey

    Queue the music (Also Sprach Zarathustra by Richard Strauss), and Orson Welles narration

    2000 posts ago, an ape like creature named EF Hutton inhabited F3.

    (music & timpani builds)

    And EF Hutton stood and then ran

    (After a well deserved fartsack after post 2000, EF Hutton and eleven others went on a journey to Lake Lorraine/Glen Eagles.)

    (music builds, more timpani)

    Rosie, Sippy Cup, Blood Test, Honey Do, Viral, Swirly, Bleeder join the scene with Hutton and discover “something”

    Our Forefathers

    (music and Forefathers climax, then nap)

    History of F3, Part I.

    You’re welcome.

  • Motivation is BS

    3 New Kent hardos gathered for a somewhat of a mild beatdown this gloom.

    Mosey to the E octagon for some broga -warmarama.

    • Deadman Hang
    • Good Mornings
    • Deadman Phelps
    • Fudds Peak
    • Wilson’s Wife
    • Inchworm to plank IC
    • Helicopters IC
    • Kneeling leg and oblique stretch
    • American Hammers to the sky

    Mosey north and down the hill to start a long COP of Ab Strengthening

    Uncut Gems – every exercise is 20 reps. MoT – Mosey/Karaoke/Burnie

    • Reverse Crunch
    • Ab Clappers
    • LBC
    • Ab Clappers
    • Freddie’s
    • Ab Clappers
    • Am Hammers
    • Repeat / replace Ab clappers with WWIIs

    COP2 – Mosey to pull-up bars for 5 sets of 3/5/7’s – pull-ups/dips/merkins

    Double Time Mosey down the trail to corner lot and sprint it out to the cars.

    CoT – Numbers & Names

    Announcements / Prayer Requests / Praises – Safe travels for Yukon and his family traveling up to DMV this weekend. Aug 16 is a run and ruck thing in RVA – see slack. YHC’s 1 year is around the corner Aug 9 – I’ll be Qing up some beatdown at The Yard.

    YHC took us out in prayer.

    Moleskin – You don’t need motivation to come out to do a workout or anything else in your life. Simply having commitment, discipline and dedication will get you out of the fartsack. Set a goal, how slowly or quickly you want to achieve that goal is up to you.

  • Goodnight, Construction Site

    It’s often mentioned that Alamo and surrounding AOs are just pavement, and we like it that way! There’s a new neighborhood opening by Satans Hill and the smell of new pavement got us from six to midnight and we had to go explore. Nancy brought the ghost flag as a reminder of the power he possesses, but he held onto the flag for another day.

    YHC announced we had a long mosey, and away we went. Up the main road and hang a right at the construction zone. Warm up included standard items, but we added a new one, the Merman, known for loosening up your back.

    Partner up. There are 4 workout stations spaced out along the road. Each team ran to a different one to start, but it would go 1-2-3-4 then back to 1.

    1 – 8 KB squat curl press, 8 upright rows, 8 skullcrushers

    2 – 8 cinder managers, 8 curls, 8 overhead press

    3 – 8 sandbag squats, 8 thrusters, 8 plank pull throughs

    4 – 8 banded merkins, 8 deadlifts, 8 overhead press

    Nancy and YHC completed two full circuits then made the mile long run from station 4 BTTF, grabbing PAX members as we went.

    numbers names announcements prayers calories burned

  • All just a happening

    17 men for a super special edition of Snuff Underground: Breathwork.

    Mosey to circle for a warmarama with some lofi beats.

    Mosey to the amphitheater where the music heated up for some box jumps up the steps and mirkins at the bottom. Per usual Snuff Underground rules, the song continued without expectation of ending.

    Dora with squats, LBCs and monkey humpers until the song changed again.

    Mosey to the underground where we faced heartbreak and devastation: the club is now closed. Fenced in with barbed wire. The reverb will return one day, but not today.

    Mosey to the wall for some wall work to the beat: wall sits, donkey kicks and running up and down the hill.

    Then, it was time for something different. Sitting all together in the amphitheater, watching the sunrise, for a 15-minute Alan Watts-guided mediation about the happening, about thoughts, and about the breath.

    Minds clear, mosey back to the flag for COT.

    Thanks for being up for something different.

  • Miles of Humidity

    The three regulars posted for a soupy ‘run’ through Salisbury to Winterfield and back for 4ish miles.

    -Singer