Category: Richmond, VA

  • Running up That Hill

    With the New Year comes a renewed sense of commitment to our health, our minds and the hills of the Greater Tuckahoe area. To that end, it was terrific to see 15 fellas out for Spider Run this week…especially since all signs pointed to the fact that last week was a no-show week for the 4s, 5s and 6s (the ice was pretty bad and a few of us were out of town…plus there was the water shortage deal).

    YHC set out to mix things up, if only a bit…trying to find some of the hidden hills of the area. Today, we landed on Spottswood, right off Forest.

    Here’s how it went…

    The first part was the opening to Mt. Henrico (baseball field to College, to Lakewood to Wood to Baldwin). The 4s peeled off at Rock Creek, the 5s and 6s to Stuart Hall. Everyone then ran to Spottswood, which is halfway up Forest on your way to TES and right by 1-800s abode.

    4s and 5s ran the Spottswood loop once. The 6s ran it twice.

    The 4s then went up Forest to Lakewood and Back to the Flag. (Not to be confused with Cooper Flagg).

    The 5s and 6s got over to Ziontown which led the 5s to University back to the Cooper Flagg.

    The 6s went a bit futher down Rawlston, to Kingston to Gayton to University back to the Cooper Flagg.

    Go Rams.

  • There’s Ice on the left of the hill

    3 regulars in the cold with no real direction to go. YHC grabbed the open Q because there was a high probability that he would not attend the below freezing run after fartsacking the entire last week.

    YHC needs to increase miles so Singer and Bullseye were sent of by JRHS and into River Downs to get in their usual 4 miler. YHC went to the park back by JRHS to the light at Robious & Winterfield, turn back roller coaster at Riverdowns BTTF for 6 miles

    YHC was a touch late getting back to the flag but the boys where still there waiting for me YHC took us out

    NMS: Passes Singer and Bullseye, they where coming out of RiverDowns as YHC was going in when Bullseye warned me about the ice on the hill half way up but YHC had headphones on and didn’t quite understand what he was saying until said ice patch was encountered. Luckily no one was injured in the running of the hill today.

  • Is that Cookie????

    10 HIMs found their way to the Alamo this morning for a late Q grab by YHC.

    Light mosey down to the new section with a indigenous people run back to the flag. Waiting for us was a masked individual. First stretch needed to be DMH to ensure the masked F3er was in fact Cookie……. The moans indicated it was. After a series of stretches and such, the PAX wandered down the frozen path to the tunnel. During the stops we kept loosing Wildcat, oh wait, he was just doing burpees.

    Dora was up. Timer ran to the far end of the tunnel with a burpee before heading back. The exercises were as followed. 100 V ups, 200 double count mountain climbers, 300 double count flutters. With the hysterical (but glad hes ok) image of Fandango slipping down his icy stairs, the PAX walked up the frozen path to the back of the pool.

    11’s we next up with Carolina Dry Docks and jump squats at the top of the hill. PAX was relieved YHC did not call for a bear crawl up the hill. Oh but wait.

    To the tennis courts for The Cycle. Starting at one corner of the court, bear craw to “1st” base, 3 burpees, walk back to home. Bear crawl through first base to 2nd base, 6 burpees, walk back to home. Bear crawl through 1st and 2nd to 3rd base, 9 burpees, walk back to home. Lunged around the diamond back to home. With 63 burpees to his tally, the PAX did 7 more to make it an even 70 for the Wildcat.

    With the remaining 30 second was an elbow plank. Time called. YHC Tarantinoed the mission statement, Wins, PR, announcements, COT.

    Win- Wildcat with a clean scan! You are a pilar for us!

    Frozen Triangle chatter. The what, the when and signup support sheet.

    Always an honor to lead you gents!!!

  • Bus Loop Beat-Down

    The tomatoes were back as school is re-opening.  Five noble warriors used the bus loop to get in a great full-body beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Jazzercise
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the bus loop for a 4 corners – 10, 15, 20, 25 reps at various points of the bus loop
      • 70 HRM
      • 70 WWII sit-ups
      • 70 squat thrusters with air press
      • 70 CDD
      • 70 side crunches, each side
    • Mosey to the poles for a 3 round cycle of:
      • Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
      • 20 pole smokers
      • 10 Mike Tysons
    • 5x check with run, merkins, LBCs, sumo squats and flying nuns
    • Run the parking lot to return for COT with YHC taking us out

    Great work from the PAX today and welcome back from Roanoke to Centrum Silver.  YHC wanted a full-body beat-down.  More Q’s to come this week.

    Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments. 

    Lunch at Joey’s Hot Dogs tomorrow.  Frozen Triangle on February 8th. 

    God is good all of the time!

    Attila

  • Supple Leopards

    To recover from Spit’s birthday beatdown, Corned Beef Bulkhead and Beat It did a Tabatta timed mobility workout with the handy dandy app. We did so in order to ensure we were being supple leopards and setting up our week for success. And dang if we didn’t feel good at the end.

    4X Suicide warm up runs – 25 Y, 50 Y, 75 Y, 100 Y
    Tabatta:
    40 sec. On, 20 sec. rest
    3 sets of 6 moves.

    Set 1: Legs (jumping lunges, jump squats, burpees, calf raises, olympians, curtsy lunges)
    Set 2: Abs ( dying cockroach, leg raises, flutter kicks, LBCs, alabama & marching glute bridge)
    Set 3: Upper Body (Merkins, arm circles, shoulder press, dips, table tops & something else)

    CoolDown: Group stretches to Tabatta Timer

    What is a Supple Leopard you might ask?

    You can take a look at the book at link for the book at the bottom – essentially, the Bible for mobility and injury prevention, as well as muscle gain, that the Air Force made us flip through when they had nothing else for us to do on a down day.

    This book written by Physical Therapists and CrossFit Coaches in 2012 was very influential in the SpecOps communities 10 years ago, hopefully still is. It’s a great text book with visuals and additional body stretches, calisthenics, appropriate form for lifting, and all the creative ideas you can do with a lacrosse ball, foam rollers, pvc pipes etc. etc. A great source of wisdom to supplement or all the BEATDOWNS we do —

    Hope to introduce some more Supple ideas to F3 throughout the year.

    Amazon Link: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?crid=9XPV5UNCNEOL&dib=eyJ2IjoiMSJ9.IKl5bszViWUFVkZbUTlKiXzLvE4BPcxksUos_oMuF6YudNghNoF4UYQ8jvyE1VhpZQPMeFi0qJA2AsS5UY0JmhzyI0MIKUMJ3iL-ilUm0Q8FcE-dJ-So-vg07rEN5tM-87v7RHreIRFmsoTfTwQ_4HCnzihPb3-9rkmYEtp1gqFkh_8uRxQLzcibfbmK2GrNSSKYyquJ5k53qXQ_xiHYisnpM6THMPtjdwJjZrv7UJ8.qXL8vGW_iD6CcjO9P0rb_jRU7ruJaKAgDkS2WOpiaO4&dib_tag=se&keywords=supple+leopard+mobility+book&qid=1736775363&sprefix=supple+leopard+mobility+book%2Caps%2C648&sr=8-1

  • (NewKent) Mammoth Monday!!

    YHC got in a little early to check for some ice and knock out some stretches. Started getting a little worried at 0530 when I was all by my self. I dunno why I ever doubt these guys. They might be a little late but they always show up!!!

    Warmarama on the pickleball courts

    • A bunch of back stretches and alot of moaning.

    Grabbed our kettlebells!!

    • Death By Halos
    • 1 halo in each direction standing
    • 1 halo in each direction on one knee
    • 1 halo in each direction on both knees
    • 1 halos in each direction on one knee
    • 1 halo each direction standing again
    • Do this for 6 minutes straight no break

    11s

    • Over head press 2 count
    • Russian twist 2 count
    • Transportation is around the world

    4 corners

    • 10 curls each arm
    • 20 swings
    • 30 snatches
    • 40 goblet squats

    Finished up with some stretching!

    Numbers, Names and Prayer Request
    Great way to start the week and catch an awesome sunrise with these HIMs.

    Wildwood took us OUT!

  • Eph 4:29 Hoedown

    Nine-man PAX in the frigid gloom.

    Theme was the power of words, for good or ill, and the exhortation from Ephesian 4:29 to get rid of foul talk and replace it with speech that builds others up.

    Exercised in snow and on pavement.

    No prayer requests or announcements.

    Highlight: Crunchy Frog’s penguin slide down the icy slope

  • Snow on the trail

    2 typically road running PAX met OTB to hit some snowy trails. Launch time was 6am from the Pump House. We took the River rock half route sans the Forrest Hill section, going all the way to the Mayo bridge and back down the flood wall to the buttermilk. Added a detour up the hill by the nickel bridge to hit some of Big Rig’s former stomping grounds. Finally tally was right at 9 miles in 2 hours. Pace was slow in places in order to avoid busting ass on the icy sections. Running in the snow was a blast. Beautiful weather and views! Big Rig unfortunately got a flat tire in the form of a twisted ankle. Prayers for a speedy recovery, doesn’t seem to be too bad hopefully. Great to get after it today, prep for both our races is going well!

  • Hate Ends on 500

    12 of RVA’s finest enjoy some fresh powder which made a for perfect setting for YHC end of hate and 500th Q

    This is how it went down

    Slaughter Start – 10 Burpees OYO

    Mosey to the traffic circle

    COP (ALL IC) – SSH, DQ, Hillbillies, Cooperhead Squats, LBC’s, Scorpion Kicks, ALT’s, HRM’s, Arm Circles

    THANG

    Mosey to the bottom of the Amphitheater

    Amphitheater 40’s – Complete 40 Dips, wait for the six, head to the tope complete 40 Incline Merkins, wait for the six, head to bottom, 40 2ct Flutter Kicks, wait for the six, finish with 40 Calf raises at the top

    Mosey to the Carillon

    4 Corners – 10 WWII Situps, bear crawl up the steps, 20 squats, mosey across the carillon, 30 LBC’s, lunge down the stairs, 40 SSH’s

    10 Burpees OYO

    Mosey to the triangle

    Triangle Hill Dora 500 – Partner up, first partner holds plank or Al Gore while other partner works on the excerises. Switch when needed. After completing first set run to the bottom of the hill. Complete 2nd set then Bernie Sanders back up the hill for 3rd set. Rinse and repeat for sets 4 and 5. Sets were as followings:

    • 100 Merkins
    • 100 (2ct) American Hammers
    • 100 WWI Snow Angels
    • 100 Smurf Jacks
    • 100 Heels to Heaven

    10 Burpees OYO

    Mosey to Love Hill and complete Donkey Kicks on the stone wall for the six

    Love Hill (Quarter Size) – Starting around stone wall, partner up, partner one runs to the gate while other partner does exercises up to the gate. Switch, Rinse, and Repeat. Exercises were Broad Jump Burpees, Polar Bears, Lunges

    Native American Run (with Burpees) around the Carillon, The Triangle, then back to the SF’s

    1 MOM – 10 Burpees OYO

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Its already great to make a trip to Dogpile on Saturday and to only way YHC could celebrate 500 Q’s. What made it great was being there with DaVille takeover but also with Dogpile regulars YHC has gotten to know over the years.

    For the first time ever, YHC got to be apart of a ‘NO Hate” COT.

    YHC’s is looking forward to the next 10 years in no hate and what life has in store

    ANNOUNCEMENTS

    • Gomer’s mission trip is coming up soon. Prayers for the work he has there
    • Frozen Triangle – 2/8, save the date!

    SPIT ON THAT!!

  • All Carrot, No Stick

    6 wabbits gathered together and another on his own for the latest edition of the run at Sunday Funday. Temperatures were 70 and sunny. According to the super outgoing young lady who runs with her dog, the following might have happened:

    Three options:

    10 miles with Saab on the roads…launch early to make Libbie Market

    6-ish with Sippy Cup, Helix, and YHC…North Bank, Belle Isle Loop, and North Bank again.

    Almost 7 with Anthrax, Shakedown, and Offshore…North Bank, Buttercrunch, and BTTVSF.

    NMS: Today was a 24-carat experience. Great dudes, good chatter, and great weather.

    YHC has been absent from Sunday Funday for a bit. It’s going to take a few weeks to work back into shape. Parts of today were a slog, but the dangling carrot of pork products, coffee, and biscuits at Libbie Market kept the motivation high.

    Prayers to those whose homes and lives have been impacted by the fires in California.

    Note: TYA has updated his office hours. In a pinch, he is available late evenings on Wednesday for shallow water swimming sessions. No advance booking is required.