Category: Richmond, VA

  • Taking Advantage of Our Resources

    2 Lumber Dawgs embarked on a journey of Pine Fork Park to see all it had to offer. With nothing planned but some mosey time, YHC decided to make it a randomizer of exercises within travel time.

    Warmarama – Stretch OYO and chatter it up!

    • Imperial Walkers
    • DQ’s
    • Deadman Hang
    • Ukrainian Soldiers
    • Arm Circles
    • Helicopters
    • Willy Mays Hays

    Endless COP!

    • Mosey the trail to the diamond center. Hit the 4 benches performing 10 Incline Merkins and Dips.
    • Stop at the Snack Shack for a 2 minute wall sit.
    • Mosey on south for 25 taint waves at the batting cage.
    • Mosey south to the trail and head east.
    • Stop at the pull-up bars for as many pull-ups as you can in a single set.
    • Mosey east to find a 2x bench for 20 box jumps or calf raises(bench was a little sketchy)
    • Mosey to the very eastern tip of the trail to find another 2x bench for 12 incline merkins.
    • Mosey west to find a post to do 50 SSH’s,
    • Mosey to the 1 mile post for 50 plank jacks.
    • Mosey to the utility shed to do some gorilla style stuff – 8 Incline Merkins, 8 curls, 8 shoulder press, 8 single arm BO rows(2 sets).
    • Mosey to the Snack Shack for 90 second wall sit.
    • Mosey back to the coupons for 2 more sets of Gorillas.
    • Mosey to the pull-up to hang for as long as you can.
    • Mosey back to the coupons for another 2 rounds of Gorilla.
    • Mosey to the snack shack for 90 second wall sits and talk to the lady cleaning the bathrooms.
    • Mosey back to the parking lot.

    Props to Yukon! I don’t think I had us stop for a break except for the wall sits. Many calories were shed this morning!

    CoT

    Numberama(2) & Namerama!

  • Thunderstruck

    At least that’s what I thought might happen when I was lying awake in bed at 6:15 listening to the thunder and sweeping rains outside. Of course, the forecast I consulted before signing up for the Q was wrong. But this is F3. And thunder can’t strike anyone. The show must, and will, go on. 

    At 6:57 it seemed a self-beatdown would be the day’s order. But the Wrangler with tinted windows next to me suddenly showed signs of life with Tin Man emerging to join. On the horizon an F3 institution came into focus through the gloom; House Party, beams of light radiating from his silhouette, set down his ruck to join the bootcamp beatdown. Pierogi screeched into the lot, and Shawshank, another much beloved F3 staple, rambled over with two (!!) FNGs in tow. Immediately after that we spotted Cha Cha, running toward the PAX around the perimeter of Rockwood like much needed air support that’s finally come through. What a difference 5 minutes makes. 

    SSHs, helicopters, copper head squats, dead man hang, merkins, LBCs, Freddie Mercurys, Andy Dufresne, 10 burpees

    Indigenous peoples run, man in back = 3 jump squats. To the pickleball courts! 

    10 burpees. Dora. 100 chain smokers, 200 LBCs, 300 SSHs. Runner around the perimeter of the pickleball courts. 10 burpees once everyone finished. 

    Mosey to the parking lot next to the dog park. 10 burpees. Next came 11s running across the lot. Scrunchy frogs and jump squats. 10 burpees.

    Mosey to the far parking lot next to the power lines and the grass covered hill. 10 burpees. Mosey to the bottom of the hill. 

    Partner up. One partner crawl bears, or bear crawls, up the hill. The other partner runs to the top of the hill and performs 10 burpees, then runs back down the hill to relieve their partner, switching places to resume the crawl up the hill. Partners switch places until they reach the top of the hill. Once at the top, crawl bear/bear crawl back down the hill, partner running to the bottom of the hill, performing 10 burpees, then running to meet and switch places with their partner. 

    Five minutes remained and I really wanted to hit 100 total burpees for the workout. The PAX were instructed to do 10 burpee sets with a rest between, or in the alternative, 10 merkins with a rest between until time.  

    Excellent job. FNGs performed admirably, and so did the rest of the PAX. Greyhound and Castaway were newly minted today! Solid dudes who put in serious effort. Hope to see them again soon.

    Names. Numbers. Announcements. YHC took us out.

    I always get a big boost from working alongside my brothers in the early morning hours. 

    Thank you for letting me lead fellas. Until next time!

  • 23 out 22 back

    Picked up Q 10pm night before so didn’t have time to plan a route..

    7 pax joined up for the out and back on Ridgefield. Easiest route in all over F3. (somehow Doozy got lost last time).

    Right out of school parking lot. Left on Ridgefield. Run until it hits 23 mins.. Turn around and go back. This let’s everyone run thier pace, but still finish at same time.

    Nothing to report on mubblechatter.

    Convergence coming for Memorial day

    Call ssomeone you haven’t heard from in a while.

    SYITG!!

    V/r

    John (Gypsy) Boles

  • Riverrock on Saturday

    Woodsman and I agree the only 2 from F3 that I saw at Brown’s Island this morning. We were delayed 30 minutes due to the earlier storms butt no matter, able to still get the race in. The trails overall were still in good shape this was my first time running this race(now it’s on the list too repeat). I used today for training three one rough part was going up Forest Ave park that hill was brutal(need to go back train more there as I get ready for Spartan later this year). Our times: Woodsman at 58:49, I at 1:00 exactly yet three kast 2 miles were out best. We will be back there soon for the Memorial Day convergence those running tomorrow, enjoy it see you soon

  • RESPECT

    Since Attila has finally gotten some respect, we had pre-workout music: RESPECT by Aretha Franklin!

    We started out in the parking lot and began with the Standard Disclaimer: (Especially important because we had an FNG, headlocked by a combination of Tater, Blue Moon, Pinto and Gypsy at poker.)

    FNG: Justin Sled, lives in Goochland, has a wife and 2 kids, 8 & 11 yo, went to VCU, likes to hunt, went to Godwin High School, sells Real Estate, Washington Commanders fan.

    Warmup

    • 20 SSHs
    • 20 Merkins
    • 20 IWs
    • 20 Squats
    • 20 Lunges
    • 10 Don Quixotes

    Mosey to the ‘entrance’ to the covered walkway behind the school.

    11s between ‘entrance’ and the ‘entrance’ to the ‘triangle’: V-ups & Hand Release Merkins

    • 10 & 1
    • 9 & 2 etc.
    • Stretching exercises

    Divided up for Triple Check at the entrance to the ‘triangle’

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 5 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Crunchy Frogs

    Mosey back to the outside wall of the bathroom near the flag (parking lot)

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 10 SSHs OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 10 SSHs OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 10 SSHs OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 10 SSHs Kix OYO

    Mosey to the benches by the Gridiron

    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 15 Dips in cadence
    • 10 Derkins in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 15 Bench in cadence

    Back to the sidewalk by the bathrooms for Mary

    • 20 Rosalitas in cadence
    • 20 APDs in cadence
    • 20 Heels to Heaven in cadence
    • 60 count 6-inch leg lift

    Announcements:

    Today and Tomorrow: Lebanese Food Festival. Come on by and say “Hi” to Bedpan (I saw him with his wife last night at the Dessert Table).

    May 26: Memorial Day Convergence at Tredegar: 7:00 AM

    COT

    Prayers for Roger Roger and his family, Fireman Ed and Fudd’s sister Mary.

    A quote from the new Pope: “God loves us, God loves you all, and evil will not prevail! We are all in God’s hands. Therefore, without fear, united hand in hand with God and each other – let us go forward.”

    A little information about the Pope Leo XIV

    • First Augustinian Pope
    • Born on September 14, 1955, in Chicago, Illinois.
    • He served in Peru and became Bishop.
    • He has a Bachelor’s degree in Mathematics.
    • First Peruvian and American Pope.
    • Pope Leo XIV speaks: English, Spanish, Italian, French, and Portuguese. Additionally, he can read Latin and German.
    • Pope Leo is a Chicago White Sox fan

    We wish him well!

  • COP Blender

    Warmarama in the lot!

    • Helicopters IC
    • Arm Circles IC
    • Deadman Hang OYO
    • Willy Mays Hays OYO
    • Hill Billy Walkers IC
    • FOT OYO
    • Roscoe’s Wife OYO
    • Scorpions IC

    COP 1 – “The Boys Are Back” Thin Lizzy. SSH the entire song. Burpee for every “Boys Are Back”

    COP 2?
    Mosey the trail eastbound around the FB field through the diamonds. Stop for 20 Merkins OYO & 20 Flutter Kicks IC.
    Mosey north of the tip and continue east. Stop near the tip of the tip for 20 Merkins OYO & 20 LBC’s IC. Continue moseying the trail until reaching the ODG for pull-ups (6 sets of 6 reps). Continue moseying the trail, stop behind pickleball courts for 20 Copperhead Squats OYO & 20 American Hammers IC. Keep moseying the trail to the dog can at the head of Lt Dans Trail. Pick 1 of 2 directions – long way gets Lt Dans to the sign and Bear Crawls to the corner. The short way does burpee broad jumps.

    Numbers(4) & Namarama!

    Announcements & Prayer Requests – Memorial Day Convergence coming soon! YHC will be going! Check Slack for details.

    YHC closed us out in prayer.

  • What rain?

    Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there.

    Keeping WDog AO alive!

  • Optional Running

    YHC grabbed the Q early this morning with an idea to use some implements that have been taking up space in the car without much use recently. Only 2 other PAX, so we grabbed 3 of the implements of woe – jump rope, and 2 KBs, and made our way to the sidewalk of the newly lit school. That is, of course, after a proper lounge warm up in conversation.

    Triple checks served up – KB swings, curls, jump rope x 50 as the timer. We were working so hard we disturbed a frenzy of early morning ants and we were forced to relocate to the front of the school. Next round – squats and press with an optional run around the loop or jump rope as the timer. YHC was the only jumper.

    Move to the benches in front for 3 rounds of dips, inclines, step ups, declines, and split squats. Final triple check – longer optional run, around the world and halos. My shoulders are thanking Singer for taking the shorter run on the third round of halos.

    A little bit of Mary before the buzzer.

    Announcements

    MEMORIAL DAY CONVERGENCE – 7am at Tredegar – volunteers to coordinate a pre-ruck? Boberrry has a pre-run; anyone feel moved to take a group to lead? Also looking for anyone (someone on the DL) to bring some post-workout food/drinks.

    Prayers abound for those in hospice, sick, going through procedures, or unable to make it out in the gloom.

  • Flex Friday Boys

    9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values.

    Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a 90lb (cough cough) kettle bell from Heist, no surrenders, merkins, high pulls w/ kettlebells, kettlebell swings.

    Round 1: as the PAX picked a station, the timer ran tot the top of the Satans Hill. Rotate postions when timer returned. Cookie went into beast mode and put on a 60lb weighted vest for his run. BEAST!

    Round 2: same circuit, but instead of the run, the timer carried two 40lb sandbags through the trail and back. BEAST MODE again! Cookie vested up for his trail journey. Nancy Lopez absolute BEAST MODE!!! Weighted vest, 40 lb sand bag over the shoulders, Cindy in one hand, 40lb sand bag in the other! Such an OG Bad Ass!!!!!! The rest of the PAX wore the weighted vest as well. Q did not, since he went first and then challenged Cookie.

    Great work today gents! Thank you for supporting the Q sheet as that was a personal challenge for me!

    Numbers, names, PR, wins and COT.

    Keep Beaker and Aisle 5 in your thoughts as they are recovering.

    Big shout out to Swoop and Yee-Haw as they set off to crush the Half Iron Man this weekend!!!

    Always a pleasure to lead you men!

  • Hoe X

    Nine runners and riders assembled near the eye sore of a community garden for this week’s iteration of RAMM. Some more bikers started but didn’t return. Be on the lookout for them out there.

    Routes

    • West on Grove, south on Granite to Tempsford / Kennondale
    • 4s go left to the bottom and return
    • 5s do 2 lefts and 1 right
    • 6s do 2 lefts and 2 right + add Lexington / Albemarle loop if you really want 6

    Announcements

    • RiverRock this weekend. Tclaps to all in our PAX that are participating.
    • Happy heavenly birthday to TYA’s dad
    • Good luck to Saab’s family as he becomes a granddad (for the first time) today
    • Last day of school for some of the high school seniors (My 2.0 and Marv’s 2.0)

    Moleskine

    Soupy run this morning. Everyone seemed extremely excited when snake river was called. Good thing everyone is stretching before workouts now.

    Enjoy your Friday’s fellas. Seek something to be happy about, it’s likely not too far from you.

    Splinter out.