Category: Richmond, VA

  • Tomatoes in the Mist

    Eleven strong emerged from the fog at Heartbreak Ridge. Several of the PAX were still sore from winning this weekend’s Century Classic but tales of the Westhoe’s domination gave the PAX energy for the beatdown:

    COP: SSH, Don Qs, Imperial Walkers, Helicopters, LBCs, Flutterkicks, Scorpion kicks. Over to covered area for pole smokers Indian run. Then up to PES lot for Dora: HRMs, Heels2Heaven, Jump Squats. Over to playground for 6 rounds of 6 Pullups.

    Back to QMS parking lot: Polar Bear across the lot, lunge back. Called for time.

    NMS: A solid 11 this morning and perfect conditions. The Tomatoes thought so as well as they had a good group formed while we finished up the Pull-Ups. The full Dora took some time but 200 Heels2Heaven gets the PAX ready for pool season coming up. Over half the PAX made it to coffee after.

  • Eagles Hill

    Six showed up on a crisp Friday morning for a mix of running and walking. Half the group took on the hills and cul-de-sacs of Glen Eagles Dr., logging about 4.5 miles. The rest enjoyed a solid 3-mile walk at a brisk pace. Spirits were high all around.

    Thanks to everyone who made it out—and as always, apologies for the delayed backblast!

  • Sevens All Around

    13 was the lucky number this morning that came out to enjoy the amazing conditions at No Toll. Here is how things went down.

    5.30 struck so off we go with a short cut thru the paved trail to the lush turf. Overnight rains made conditions a bit sloppy but we persevered. Mobile COT this morning with salutations and disclaimers on the fly. Variety of exercises across the field and back included lunges, arm circles, Ukrainian Soldiers, High Knees, Butt Kickers, Imperial Walkers and some Michael Phelps.

    Mosey over to the dry parking lot where 7 of diamonds was called. 4 corners each round where exercises were performed in various reps. Round 1 – 7 reps each corner (HR Merkins), Round 2 – 14 reps (WWII’s), Round 3 – 21 reps (Jump Squats), Round 4 – 28 reps (Monkey Humpers), Round 5 – 21 reps (American Hammers), Round 6 – 14 reps (Lunges), Round 7 – 7 reps (Burpees).

    Wosey to the far end of the lot for triple check. Timer runs the loop, exercises were pole smokers & curb crawls.

    Slow mosey BTTVF back across the fields and thru the paved wooded trail for a bit of Mary. PAX holds Canoe while everyone performs 10 reps of their favorite ab exercise. 1 round completed.

    Numbers, Names, Prayers, Announcements (Prayers for Chaplain on his recovery after the CSAUP). YHC took us out

    NMS: Strong group this morning. YHC had to change plans after the overnight weather to stay dry, which was accomplished. Put in the bin for another day. Good mumble chatter throughout the Pax including Doozy’s anniversary tales from 24 years of wedding bliss. Congrats brother. Good to see Bromance and Woodsman back out at No Toll. Expect them to be on the Q sheet shortly. Great work today fellas. Thank you for the opportunity to join you this morning.

  • Pride

    Spider run turned it up to 11 today to cover a well-defined out and back.  4,5,6 mile options were given, heading over the bridge and then due East before heading upward toward Cherokee road.

    OBT shared a first hand experience highlighting the value and importance of F3 and its far reaching network.

    Saab abides

  • The wetness.

    14 grown-boys ran around in the rain this morning at The Alamo! here’s what went down…

    WARMARAMA – Moseyed to the other side of the horseshoe. Gave the F3 Mission, made some promises about keeping the PAX as dry as possible and got into stretches.

    COP #1 – Moseyed to the Tunnel of Love to stay dry and knock out (5) burpees. Moseyed up the hill, around the corner and made our way to the other RounTrey entrance. The PAX finished the journey out by performing various runs (run, cherokee, bernie) until we reached the playground at the far end of RounTrey.

    COP #2 – “Rudy’s Playground”

    • 2 at a time, each PAX member ripped out (5) chin ups on the monkey bars while the PAX grabbed some curb and shuffled around the playground. Repeated (2) times.
    • In cadence, the PAX then performed (10) Incline and (10) Decline merkins on the curb.

    COP #3 – Moseyed back to the Tunnel of Love (repeated the various runs on the way) for (5) more Burpees. Happy Birthday, Maddox! Love you, Kid!

    COP #4 – BLIMPS

    • As promised, the PAX did their best to stay dry. Bear crawls in, burpees out.
    • B – Bear Crawl to the mailbox.
    • L – (5) Lunges, Double Count
    • I – (5) Imperial Walkers, Double Count
    • M – (5) Merkins
    • P – (5) Plank Jacks
    • S – (5) SSH
    • Ended up visiting ~10 mailboxes.

    ANNOUNCEMENTS

    • The CSAUP was a huge success!
    • ULTIMATE at Timberwolf on Thursday!

    PRAYERS

    • Fly Boy’s neighbor still battling.
    • Dumar’s mother passed away. Prayers for his father/entire family as they rally around each other.

  • Bake A Cake at 05:30?!

    3 really cool guys emerged from the thick humidity (so thick you could smell it) gloom for a kettlebell beatdown! Choo Choo almost didn’t make it because it’s his M’s bday today. Wonka fired back, “what were you going to do, bake a cake at 05:30?”

    Warmarama Go Round! – Take turns leading each other with a warmup exercise or stretch.

    COP1 – KB Travelers to the diamonds- 2 PAX walk with KB, single PAX does 6 Speed Skaters and KB Shuffle to catch up. Keep it rotating.

    COP2 – 21ish reps at bleachers.

    Round 1 – 10 KB Split Squats at every 6 Bleachers and finish with 3 rounds of 7 Donkey Kicks.

    Round 2 – 10 Incline Merkins at every bleacher. Finish with 21 2 arm curls.

    Round 3 – 21 Crunchy Frogs at Diamond 1 – 21 -Freddie’s 2ct at Diamond 2, – 21 H2H at Diamond 3. Finish with 21 KB Quick Hammers.

    COP3 – Walls of Jericho with KB’s

    COP4 – 1 PAX does 5 Merkins while other 2 PAX lunge back to FB field. Single OH carry the rest of the way to trucks.

    Bonus Round per Choo Choo – 5 sets of 369’s

    CoT – awesome workout this morning men, Have a great week and maybe cinco de mayo?! I hope to be back for Loco Motion on Friday.

  • Coupons for Cinco De Mayo

    YHC scored some black painted cmu blocks for coupons and arrived at the DaVille AO for a work out. Here is what went down:

    COP

    20 SSH, 10 DQ’s, 10 Helicopter, 15 arm circles 10 small and 5 bid, reverso, 10 Ukrainian Soldiers, 15 LBC’s.

    THANG

    We grab the 3 blocks and mosey to a parking lot Island for the 3 stations of coupon workout. S1 – Block cleans with an overhead press (look through the window), S2 – Curls, S3 -Swings, S4 – lungen to 2nd Island and jog back as the timer. We rotate stations to complete a set. 2 more sets for a triple check.

    Repeat above with S1 – Calf raises with block behind back, S2 – Tricep extension overhead, S3 – Flutter kick while pressing block in a bench press motion, S4 – touch 2 trees and jog back as the timer.

    Native american pass around the island. We use one block to pass to the left then rung to the front of the line we complete a lap around the island. Then go to the right for a complete lap around the island.

    Mary

    Mosey back to the flag and have 2 minutes of stretching. Numberama, namerama, Opus took us out in prayer.

    Great workout this morning Gents…see you in the gloom soon.

    Cheers…CB!

  • Cards & Coupons

    7 brave men entered the foggy gloom for a workout of cards & coupons.

    Warmarama

    Moseyed to the creek, caulked the wagon, and forded the stream. Picked up fresh coupons and used a deck of cards to determine how many reps our upper body beat down would be. Props to @Marv for a quick glove run home and back. Stashed coupons for future use.

    Abs.

    Attempted to polar bear up the hill back to the flag but feared mutiny halfway through and audibled.

    Word for the day: all authority has been given to Christ, may we steward well the authority delegated to us.

  • The Dank Deep

    5 posted in a wet, foggy, dank day at The Deep but we had a good time. After warm up and catch up about this weekend’s CSAUP we explored the AO:

    • School Door Knocking: Hand Release, WWII and Carolina for the number on the school door (add a Burpee if the numbers are double).
    • Colonnade:
      • 3 rounds of Muhammad Alis, Milkers, and Head/Shoulders/Knees/Toes interrupted with 20 Pole Smokers
      • 5 rounds of Colonnade runs capped with a Burpee
    • Pull Up Bars and Bench
      • 3 sets of 5 fully extended Pull Ups, 3 sets of 20 Dips, add another 10 Pull Ups, and 20 Dips
      • Mosey to a new set up Benches for a Lindsey of 30/20/10 Step Ups and Dips
    • Ring of Fire
    • Stretching

  • FTLOBD

    14 showed to run, walk, ruck. Route was posted the day prior…glanced at by a few, absorbed by none.

    Saab abides