Category: Richmond, VA

  • Circle of Death??!!

    A Fab Five came out to Goyne Park for the Election Day edition of The Bermuda Triangle. It was a steamy 70 and sunny, but the PAX came ready and the Qs brought the pain. Here’s what the early bird voters may have witnessed.

    530 hits and we mosey over to the parking lot on the other side of the school, where the voting entrance is, and we get into the warmarama.

    SSH, Ukrainian Soldiers, Don Quyotes. On your Six. Hold boat and American Hammers for 5 core principles. Plank for Mission and Credo.

    YHC was listening to the Disney Radio station on the way this morning and The Circle of Life from The Lion King came on, which inspired the name for the first COP.

    The Merkin Square Circle of Death

    Basically Four corners, with merkins to failure at each corner and 20 LBCs for some recovery.

    Corner 1 Standard Merkins

    2 Wide Merkins

    3 Ranger Merkins

    4 Diamond Merkins

    Mosey to the rarely used playground at the front of the park next to Pole Alley

    Elevens

    1 Pull Up (or pull up negative)

    10 Pole Dancers

    Everyone knows how this works.

    YHC handed the Q over to Pool Boy who led us on a long mosey around the field to the yoga mat for a Pentuple Check

    Timer sprints to the tree and back while other PAX perform the following

    LBCs, Stiletto Squats, Plank Jacks, Hand Walk around the carousel

    Then Meander (Not mosey!) over the back wall of the restrooms for some Wall Work

    Hoe Downs, and Balls to the Wall

    Back to the yoga mat for 20 V Ups and 30 seconds of LBCs.

    Names and Numbers

    Great to have Beaver who made the long hike to join us this morning. As always his form was flawless to the very last rep.

    Lots to pray for this morning. May the lord bless us all.

  • Marco Polo Sighting

    Two ruckers and a runner converged at approximately 5:30 AM at Atlee High School for some exercise. Since YHC was the lone runner, he walked for the first 15 minutes with the ruckers. With today being the primary election day, much of the conversation had a political spin. At 5:45, the runner ran the farmhouse loop and back to the AO. The ruckers walked somewhere and then reappeared at the VSF at 6:15.

    COT: Numberarama, Name-O-Rama, Annoucements, Yard Sale took us out.

    NMS

    It has now been 2 straight weeks that YHC was the lone runner at the Raider Run. I hope the runners return soon. It was still great being able to have conversation with Yard Sale and Thunder before running. It rained right before 5:30, so possibly that kept a few away this morning. Marco Polo was spotted with the Marathon Training Team coaches running a normal route through Atlee High School at about 6:10 AM. See you again next Tuesday at 6:10 AM Marco Polo.

    Announcements

    July 4 – 7 AM – F3RVA Convergence at Atlee High school. We only have a few weeks to practice our counting.

    Gotta Run!

    Phonics

  • Triple Quarter

    14 strong, including an out of town guest and a new bootcamper ignored the potential rain and joined YHC for some puddle splashin’ fun. Intros all around for Dopamine and Slaughter and roll out at 0530 with a couple PAX pulling in.

    Standard fare warmup in the parking lot with a warning that we will get wet today – HRMs and LBCs to get the feel for it.

    Field 1 – Quarter Pounder – 25 WWII, 50 Freddie Mercuries, 75 Flutters, 100 LBC. On this field water is held in the middle – the 50 Freddies were done in some Oakmont level standing water and thank you to NTB for jumping around before settling in. Catch me if you Can – partner 1 bear crawls, P2 does 5 burpees then runs to catch up, reduce the burpees by 1 each time through.

    Field 2 – Quarter Pounder – 25 lunges, 50 squats, 75 ball dippers, 100 monkey humpers. Lots of water on this field too, running backward was like a suction on the shoes (this is where I realized this would have been a good barefoot workout) Catch Me if you Can – P1 lunge, P2 10 merkins.

    Field 3 – Quarter Pounder – 25 merkins, 50 Carolina Dry Docks, 75 OH claps, 100 raise the roof. Much better drainage here and we would have done arm circles if Last Call was there but he’s busy keeping teenagers out of trouble at the beach. Give the young buck Dopamine a minute to hold back the merlot before we head back to the parking lot.

    Thanks for putting up with my plan to use the fields today, the overnight rain and wet fields did not deter me but I did not realize how wet the fields would be. No damage done and 70 degrees makes it more tolerable.

    Summer Tour stop tomorrow at Ruckhenge – coffee and bagels at Einsteins afterward.

    July 4th – Info coming soon

    Other events coming up to keep an eye out for – Home Grown Half – 8/16; Night Ruck – September; Freedom Ops (GrowRuck) Raleigh – October

  • The rain stopped just in time

    Eleven PAX, including an FNG, all heard the downpour before 5 am but posted to HBR anyway. We did:

    COP on back blacktop: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, LBCs. No scorpion kicks much to Lighthouse’s dismay.

    Four corners to start: 10 burpees, 20 HRMs, 30 WWIIs, 40 Jump Squats. 2nd round keep the numbers going: 50 Carolina Dry Docks, 60 Mtn Climbers, 70 LBCs, 80 SSH. Over to DK wall for Dora 123: 100 Merkins, 200 Donkey Kicks, 300 Squats.

    Mosey across the field all the way down to Jerkin Gym. 4 rounds of 7 Jerkins. Over to Heartbreak Hill to introduce our FNG to the namesake: 5 rounds up & down with 5 Merkins at top and 2 Burpees at bottom. Mosey back to flag for 3 min of Mary.

    NMS: Welcome Sinbad! Impressive to come out in the wet conditions, although the rain stopped right before we got started. The lack of rain made is just swampy and humid with nothing to cool us down but we got after it. Solid work by all the PAX.

  • Old Hundred Kettlebell Tour

    Warm-Up

    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Merkins
    • Fudd’s Wife

    The Thang: Old Hundred Circuit

    Set 1 – Legs (3 Rounds)

    • 15 KB Swings
    • 15 Goblet Squats
    • 50 Calf Raises
    • Mosey to the back of the school

    Set 2 – Bench Work (3 Rounds)

    • 20 Dips
    • 20 Step-Ups
    • 20 Decline Merkins
    • Mosey to the playground

    Set 3 – Core (3 Rounds)

    • 20 WW III’s
    • 20 American Hammers (DC)
    • 30 Flutter Kicks

    Pull-Up Rotation

    • 1 PAX: 5 Pull-Ups
    • Others: Burpees
      • Rotate until all complete
    • Mosey back to front

    Finisher – The Bank

    • 500 KB Curls (team total)

    Announcements

    • Boys of Summer Ultimate Football – Thursday
    • VQ Week is coming, get on the Q sheet!

    COT

    Tzatziki closed us out with prayer.

  • Do you smell something? It wasn’t me!

    Six gentlemen arrived promptly at the designated time looking for an opportunity to push themselves and each other before the rest of Richmond got out of bed. According to the deer who make make the area around the Carillon their home and are rather annoyed to be disturbed by humans, this is what went down

    Migrate to the amphitheater for COP

    COP: SSH, Helicopters, DQ, IW, Copperheads, Ukrainian Soldiers, Merkins, LBC’s, APDs, all IC

    Linger at the amphitheater for Dora 1-2-3: 100 Merkins, 200 LBCs, 300 squats

    Head to the rusty cage: three sets of pull ups AMRAP OYO, visiting a certain tree in between

    Meander to the field for 11’s: American Hammers and WWII’s, lunging forward and backward across the field

    Pause on the star in front of the Carillon for some Mary, stretching and savasana

    Return to the cars for COT

    Welcome FNG now known as… Gas Leak, who definitely dealt it! Great work and glad to have you.

    Announcements: Pickleball on Mondays at Forest Hill, a convergence for July 4th is in the works, safe travels for everybody on Summer Tour

    YHC took us out. 2nd F at Libbie Market as always.

    Thanks for letting me lead.

  • We card under 30

    A lucky 7 – runners and ruckers – launched from the Spider Run pit promptly on time. The rain ended on cue and miles were covered and conversation had.

    Marv took us out.

  • The Journey to Giles

    Five mostly respectful dudes posted to Atlee High School on this perfect morning looking to check out the local scenery. YHC had a different plan. This is possibly what occurred.

    Parking lot tracers

    COP – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Five Burpees OYO

    Mosey into Giles to the clubhouse parking lot and playground

    The Thang

    Four Corners – 3 rounds of Step Ups, Freddie Mercuries, Merkins, Crunchy Frog PAX does these exercises in each corner while 5th PAX members runs to that corner.

    Sevens – Pullups and Burpees

    Mosey back to SF for stretches

    COT: Numberarama, Name-O-Rama, Announcements, Macho took us out

    NMS

    When YHC figured out that there was no Q, he took it and led the PAX into Giles which is a location at least one PAX member had not journeyed before. The problem with the journey is that coming back to Atlee is all uphill. Not sure how to avoid that. Great effort this morning from all PAX members. Well done!
    Announcements

    July 4th Convergence – Atlee High School – 7 AM. Let’s practice our counting DaVille to see if we can count higher than 10. Probably not enough time to reach such a lofty goal as being able to count to 11, 12, 13, 14, …

    Gotta Run!

    Phonics

  • Picklewashed ⛈️

    Conditions:

    Uninspiring rain. Just enough to ruin things, not enough to cancel life entirely.

    The Scene:

    YHC talked The Firm — a future brother-in-law and current F3 brother — into meeting at Forest Hill Park for a little early-morning pickleball. He agreed, likely trying to secure his spot at future holiday tables.

    The Plan:

    High-intensity pickleball. Friendly trash talk. Maybe some subtle flexing. The usual.

    The Reality:

    No one else showed up. Just the two of us, a stack of unused paddles, and a healthy amount of puddles. Turns out pickleballs don’t bounce in the rain. Physics wins again.

    The Pivot:

    Abandon the courts, hit the trails. Knocked out 3 miles through Forest Hill Park. Not fast, not slow — a classic “we’re doing this because we said we would” pace. Good conversation, no major injuries, minimal complaining. Success, by F3 standards.

    Notable Quote:

    The Firm, mid-run: “I’ll be back — I want to beat Oyster and Bodos at pickleball.”

    Revenge-based fitness. We support it.

    Moleskine:

    Sometimes the gloom gives you 2v0 court time. Sometimes it gives you 3 miles of muddy trail bonding with your future brother in law. Either way, you take what the morning gives you and call it a win.

    SYITG,

    —YHC

  • A Frog Needs to be Wet

    No Q on the sheet, YHC grabbed the bull by the horns.

    Here’s what transpired:

    Mosey to the closest Third lot

    COP (IC)

    • Don Quixotes
    • Dead Man Hang
    • Cherry Pickers
    • Copperhead Squats
    • Arm Circles
    • Overhead Claps
    • Seal Claps
    • Ukranian Soldiers
    • Plankorama
    • Merkins

    Mosey to back Third lot

    Dora 1-2-3

    • Merkins x 100
    • Donkey Kicks x 200
    • Wall Sit w Overhead Press x 300

    Mosey to far Third lot

    4 Corners

    • C1 – HRMs x 10
    • Lunge to C2 – Jump Squats x 20
    • Bearcrawl to C3 – Monkey Humpers x 30
    • High Knees to C4 – SSHs x 40
    • Karaoke back to C1 – Ferris Bueller it back to C1 (reverso of all prior movements)

    Mosey to Third front steps

    Partner Boxing Cockroaches 3 x 20

    Mosey back to TES paved hill

    11s (Bernie up, Mosey down)

    • At bottom – LBCs
    • At top – Merkins (downhill)

    Numberama, Nameorama, COT

    MOLESKIN

    YHC was determined not to get his back soaking wet today, but every time there was even a slight hesitation while deciding on an exercise Senor Frog called for LBCs.  A Frog needs to be wet.  Finally gave in at the end.  Never too late to hop on the summer tour, next stop Ruckhenge.

    ANNOUNCEMENTS

    The Bridge – July 19th (letting the cat out of the bag now – this will be a Summer Tour stop)

    July 4th Convergence – Details to follow