Category: Richmond, VA

  • 2025 July 4 Daville Convergence

    We had 47 studs show up this morning for a Holiday beatdown north of the wall in DaVille. YHC met with Gumbo, Mudslide and Upchuck to set the stage by planting shovel flags at 3 locations on the campus. Location 1 – Parking lot/soccer Field behind Atlee HS, Location 2 – Basket Ball Courts next to Bus Loop, Location 3 – Bus Loop.

    COP

    Mudslide started us off with a warm up of 20 SSH, 10 Ukrainian Soldiers, 10 4ct Imperial Squat Walkers, Good Morning Stretch and 20 merkins.

    THANG

    So Phonics took a group who wanted to mostly run with a little bootcamp mixed in. We then divided the remaining into groups of 3. Upchuck had group 1, Gumbo had group 2, Mudslide and YHC had Group 3. To get the BB out you know what you did for your group…we made it real….fun! and from the look of everyone, a great time for all with some good sweat!

    COT

    We circle up waiting for the runners to return, doing some stretching to include, arm circles, Nancy Kerrigans…a classic, Helicopters, one legged (Illinois Prom Date I head from the PAX) figure 4, repeato with other leg, stretching then we circle up for Numberama, Namerama as the runners returned for headcount. Gumbo took us out in prayer!

    Moleskin

    Great workout this morning gents and appreciate the help from the other Q’s to make the workout great for everyone and to Bulkhead, Surf and Turf, Opus, Phonics, Mr Holland, Helix, Thunder and Beat It for helping to set up and providing some Refreshements. Thank you Yardsale for getting the Tom’s Coffee truck as it was a hit at the end of the workout!

    Have a great weekend Gents and I look forward to seeing you in the gloom soon! Cheers….CB!

  • 4th of July at Currahee

    Two for a run out of Godwin before the clown car to the official Independence day convergence at Atlee. We got in 5 miles with a very simple route. All runs are mobile COT so you gotta show to know.

    SYITG!!

    Gypsy

  • Its a (odd) numbers game

    7 F3 studs made their way to Timberwolf for a solid morning of Ultimate Frisbee. Looking for even numbers, the PAX found themselves at odds. No problem for this crew.

    Mosey to the field and loosened up with a handful of stretches. YHC broke the ritual of SSHs first which may have confused a few. Teams were selected and we were off. 10 merkin penalties per touchdown against.

    The game was fierce as well as ear piercing as Flyboy attempted to disrupt passes with, what sounded like a helicopter impersonation or a cat caught in a helicopter???? Whatever it was it had its effects on few. Team 1: Flyboy, Rudy, Fandango, Warby Team 2: Crabgrass, Festivius, Merman Wow, this proved to be a very even battle. Team 2 was all over the field and didnt have a hard time putting a few past the goal line. YHC switched teams mid game. Still the battle was well matched.

    Time was called and headed back to the flag. Numbers, names, PR, announcements, COT.

    Please keep Fandangos son and family as DAX is going in for eye surgery today.

    Points awarded: Best offensive catch- Festivus who despite 2 defenders closing in, stood tall and took a touchdown in. Best defensive play- Fandango who broke the stereotype that white men cant jump but going up into the stratosphere to make a great interception. Gritty play- Merman was all over the field on both sides of the disc disrupting and catching. Flyboy for the bursts of energy that had the defenders guessing and on their toes, and heels, and toes, and oh wait heels.

    Great day gents!!!! Always an honor to lead.

  • Kamikaze Frogs

    2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened.
    .5 mile warm up in zone 2

    1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)

    Repeat 8 times, water break after every two fast laps. 1 extra cool down lap at the end. Not quite 5 miles complete.

    this speed work doesn’t disappoint. We missed Crabgrass with the switch in day. Looking forward to having him join with Swoop next week! YHC and Big Rig are definitely seeing the improvement in speed from these sessions. Have a great 4th gentlemen!

  • Teacher, I Dropped My Pencil!

    2 Lumber Lovers emerged from the hazey gloom for a loggin beatdown! God bless those teachers!

    Warmarama!

    • Mosey to the Snack Pavilion
    • Stretches OYO for MC: Cherry pickers and tons of leg and hip focused stretches.

    Mosey to the flag for some logs!

    Meander with logs to the park entrance were some cones have been calling YHC’s name for weeks.

    COP1 – At every cone = 6 Curls. Lunge between cones.

    Travel back – at every cone = 10 bent over rows. MOT – Rifle carry/ after 2 steps = squat.

    Meander to the Football field

    COP 2 – 50 yard lunge with log on your back. Mosey 50 yards – 50 SSH’s at the end zone. Mosey back to the 50. 12 Lerkins(Log raised merkins). Woodchucks for 50 yards. 12 Lerkins. 50 yards of Woodchucks. 12 Lerkins.

    Take your log for a walk and mumble chatter.

    Back to the flag for 2 sets of 12 decline Lerkins in a ditch.

    CoT!

    4th of July Convergence tomorrow at Atlee High school 07:00-08:00. Let me know if you need a ride! Coffeeteria with a coffee truck on site if you want to stick around for a bit and hang with the HIMs.

    It was great to workout and catch up with you this gloom Yukon!

  • Rule Number 4: Always Respect Your Elders

    You’ll have to ask Scram about Rule # 3. Today we had a strong group of 16 to help celebrate YHC’s ascension into the realm of respect. Here is a brief summary for viewing pleasure:

    Slaughter start on the Knoller Coaster: Bear Crawl up the hills, Lunge Walk across, Crab Walk down.

    Warm Up: Jazzercise, Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, HR Merkins, Freddy Mercuries, West Virginia Prom Dates, High Knees, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mummy Kicks.

    Exercise One: Indigenous People’s Mario Jumps. Man in the back completes 5 merkins, then runs to the front. We made our way to the bottom of the hill.

    Exercise Two: Broke Back Railing. Side lunge under the rail – work your ways to the top of the sidewalk.

    Exercise Three: Mount Chaplain
    Ascent: 2 Double Tap Hand Release Merkins plus 20 Mountain Climbers at the first parking lot. Add two merkins to the mountain climbers at each parking area until your reach the top.
    Descent: 5 Heels to Heaven at first parking lot. Add 5 at each lot.

    Exercise Four: Tooth Fairies up the staircase. Then mosey back towards the flag.

    Exercise 5: Mystery Box
    One PAX draws an exercise for everyone to complete – they run up the hill and back. Then switch
    Exercises included: Pickle Pounders, Hand Release Merkins, Hello Dollies, Crawl Bear, Broad Jumps.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great crowd today as YHC reflected on turning 50 (tomorrow) and 6 plus years in F3. It has truly been a blessing! This workout featured some of my favorite routines from Q’s past. Ran out of time for Ring Around the Toadie, unfortunately. The FORGE was the site of my original workout at F3, so its always great to see all of the regulars. Strong work today fellas!

    SYITG

  • Convergence Pregame

    Four ruckers and once again one runner posted on this sunny and 70 morning to Rutland. The ruckers likely did a loop around Rutland and Cool Spring Forest. The runner when to explore the trails at Atlee and Honey Meadows. YHC is still unsure what the semi-truck that was parked outside the YMCA entrance facing the wrong direction down Atlee Road was attempting to do. Luckily, one of Hanover’s finest was able to steer him in the correct direction.

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

    NMS

    Even though YHC was solo today on the run, much was accomplished in preparation for tomorrow’s convergence at DaVille. We will be ready.

    Announcements: July 4 convergence at DaVille at 7 AM. Tom’s Coffee is posting at 8 AM.

    Gotta Run!

    Phonics

  • Get off my lawn…

    A lucky seven arrived for a geriatric-led workout. YHC was pleased not only a visit by a distant pax member from out West, but Kubota’s choice of footwear which would be considered standard-issue at the Brandermill-Woods brunch club.

    Remember, although style is subjective, it can be objectively difficult on the eyes…

    Saab abides

  • Why Is This So Hard?

    No light numbers at Circus Maximus today.  Sixteen noble KB warriors celebrate this great country in the muggy and humid gloom of Godwin HS.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • AMRAP – 30 seconds on followed by 20 break for 1st round, followed by 15, 10 & 5 seconds in subsequent rounds
        • High pulls
        • Curls
        • KB swings
        • KB squats
        • Tricep press
      • Run the bus loop
      • AMRAP – Round 2, same format, new exercises
        • Sit ‘n press
        • Skull crushers
        • Overhead pulls
        • KB hammers
        • Presses
      • COT with YHC taking us out

    Great work from the PAX today, with ample opportunities for mumble-chatter and stupidity.  At one point an unnamed PAX member asked “why is this so hard?”  At this point, White Deer remained silent because it was a question for which he has not been asked.  The quick response, “the weight.”   Good to see so many familiar faces, and be back doing KBs. 

    Convergence on Friday at 7 am at Atlee HS.

    God is good all of the time!

    Attila

  • Prison Style Beatdown

    6 men braved the rain to post at Manndate. The PAX met under the overhead cover by the bus loop started the beatdown.

    COP – various exercises

    Thang – Rotating stations. Each pole on the overhead cover will be a station and 1 timer runs to the other overhead station and back. Various exercises: curls, squats, bob and weaves, figure 8s, around the world, lunges, imp walkers w/bell, flutter kicks, lawnmowers etc. The PAX did 3 rounds of 3 sets each.

    Numbers, names, Macho took us out.