Category: Richmond, VA

  • Five Hot Dudes

    According to the school alarm that our hotness turned off, we did the following:

    Warmed up near the front door with an assortment of exercises including SSH, DQ, Merkins, Helicopters, Reverse Crunches and Suzanne Somers. We then moseyed to the back picnic tables and did elevens–starting with ten dips, ran up the hill to the blacktop and did one Hand Release Merkin. That hill is no joke.

    Next we did four Abs corners in honor of our missing leader Tater: corner 1: 20 Heals to Heaven; corner 2: 30 two count Hammers; corner 3: 40 two count Flutters; corner 4: 50 LBCs. We did corner 1, then corner 1 +2, then 1+2+3 and then all four.

    With more time left, we ran to the bus loop and did a loop of 2 burpees at every tree or poll. 15-16 total stops.

    Moseyed back to the parking lot for a COT of a few exercises, including crunchy frogs, and stretching.

    CSAUP this Friday/Sat. Bluegrass Jam Saturday (www.rvabluegrassjam.com).

    Prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary, and for all of you.

    The Deep is always open.

  • That Sucked

    said the Big Herm to the YHC. Handshakes introduced Alamo this workout, today we carried on the tradition only this time with slightly larger blocks.

    Mosey lap around the pool for a quick warmup and stretch and got ready for some fun.

    Partner up and each team grabs a block. P1 runs to far end of parking lot and back while P2 does an exercise. Move up one parking space and switch. Rinse and repeat until we get to the far end.

    5 exercises were Standing Side Bends, Curls, Overhead Press, Squats, Kettlebell Swings

    YHC and Futon had a title to defend today, L Woods came out like a thoroughbred and kept the pace steamy at the beginning. A few members of the pax were dressed for winter and after 2 rotations started shedding layers. Lots of draft chat but mumbles were quiet today.
    the workout ended and Big Herm let us know it sucked, which means fun was had by all!

    prayers for FlyBoys neighbor and congrats to the Costanzo family on announcing they are pregnant with their third child.

    Until next time fellas!

  • Bridge Triad

    YHC was ready for a great morning with the Bridge residents to lead a workout and had two stops to pick up others from RVA for the ride out to Buckingham, VA. Here is what went down.

    Had a 5:15am pick up of Surf n Turf at Food Lion in DaVille, then a 5:45 pickup on Route 60/288 at the Wawa where Pucker jumped in for a ride. We waited until 6 am with no others showing up we were off. We arrived at the AO about 15 minutes early so we took some time to visit the recently completed great hall center complete with a full commercial kitchen. More in Moleskin below>

    COP

    Three were present from campus and we circled up for 20 ssh, 10 4ct helicopters, 10 DQ’s, 15 arm circles (10 small and 5 big), reverso, then 10 Imperial walkers, 20 LBC’s, 10 4ct american Hammers, 10 reverse scorpions and 20 merkins.

    THANG

    We started with Escalator with corner 1 10 merkins, corner 2 20 squats, Corner 3 30 lunges and corner 4 40 2 count flutter kicks, back to 30 lunges, 20 squats and 10 burpees.

    We started a triple check round where we each teamed up to have a workout teammate Pucker/Ghost, Surf n Turf – Bucket and YHC and links. Links and YHC started to run the lap as the timer, the other two stations were Plank and LBC’s.

    Cisco showed up and Joined Pucker’s team to keep this going.

    We did another triple check, running laps as the timer with the other stations were S2 – Squat and S3 – flutter kicks.

    We then moseyed to the shack and lunged to the gate and returned to the basked ball court.

    Staying in our paired teams, we did a 3rd triple check with station 1 – suicides on the bball court as the time, station 2 dips and station 3 step ups.

    Mosey back to the big lot and planked for a Ring of fire where each member stated F3 name and then performed 5 merkins.

    COT

    Numberama, namerama, Pucker took us out in prayer.

    Moleskin

    After our workout we shared some gatorade and coffee with everyone prior to leaving the campus. We stopped at the diner on Route 60 on the way back for a nice breakfast and some time to catch up.

    What a great morning and see the vision and mission below of the Bridge

    Vision – the vision of the bridge is to bring people of all different backgrounds, ethnicities, races and religions together to experience each others talents, ability, culture, and the gifts we have to serve those in need. From our service we fulfill a need within ourselves as we share our gifts and talents with each other.

    Mission – The Bridge works to transform the lives of individuals by providing mentoring, vocational skills, education and the relationships they need to bridge the gap to productive community and family life. We accomplish this through the love of people, love of community, love of country, standing together in faith, trusting God and each other.

    Hope to see you in the gloom soon gents…you missed a good one!

    Have a great weekend … Cheers …CB!

  • My Legs Don’t Work

    10 dudes, sporting 20 working legs and 2 failing legs, ran (or rode) into the “GLORIOUS” morning for the latest edition of Sunday Funday. Temperatures remained stable at precisely 70 and sunny. According to the same young lady running with her dog, the following disparate routes might have happened:

    Sunday Funday often starts with a question: “What time does the 7 o’clock run start?” Yep, time to mosey.

    The main pack did the Bridge (not THAT Bridge, but nonetheless a bridge) across to Buttermilk, then east to Belle Isle. Roll over the river. Back on The North Bank. 6.6 miles.

    YHC turned tail prior to Belle Isle and, like the Three Wise Men of lore, returned home by another route, that being the service road along the railroad tracks.

    Swiper swiped a route that started earlier and ended later.

    TYA rode around in circles.

    Somewhere in France, Saab (not pictured) ran at least 10 miles on French roads.

    Pita ran further on 4 legs than most of the PAX ran on 2.

    Numbers, names, and YHC took us out.

    NMS: Discussion today centered on a key topic for many parents of juniors / seniors in high school: how to make the “right” college selection for each kid based on academic interests, acceptances, financing, and individual preferences. All the best to those facing such choices this week.

    Announcements:

    Overnight 2nd Inaugural, Semi-Decennial Century Classic is Friday night starting at 6:00 p.m. Most teams will run until 9:30 / 10:00 a.m. Saturday, except Hutton’s team, which expects to finish prior to dawn Saturday.

    The Bridge had a solid re-opening this weekend. Look for the Backblast from Corned Beef shortly.

    Hermes has the Q at The Bridge on May 10. Let’s go!

  • The Broadway to Pain

    Eight brave men showed up for the morning fun. In fact, it was so fun, someone’s Garmin watch sent an incident report to their emergency contact🤫.

    Warmup: light warmup included mosey, Karaoke, 20 Side Straddle Hop, 10 Don Quixote, 10 Ukrainian Soldier, 10 slow Merkin, 25 Flutter Kicks w variance, Pierogi Strength

    Mosey 4 corners: 10 slow Merkins, 20 WWII, 30 squats, 40 Carolina Dry Docks, round II: double everything from round I only we Bernie around.

    Mosey 25 hoe downs, 15 Step-ups, 10 hoe downs, 20 buddy assisted Merkins, 20 buddy assisted Rocky sit-ups

    Mosey Dora: 100 WWII, 300 squats, 500 toe taps, the runner did Bernie around 

    1 cool down lap, finished with some light stretching.

  • Run, Camp, Sleep? Repeat

    The rugged trails of Pocahontas State Park became a crucible of F3 fortitude as the Ragnar Trail unfurled its demanding course over two relentless days. Two 8-man bands of F3 brothers, including the tenacious crew from F3 Roanoke, plunged into the wooded depths, each leg a visceral test of both sinew and spirit. The exchange points pulsed with nervous energy and booming cheers, a constant churn of muddy warriors slapping hands and red,green or yellow slap bands, and launching back into the fray, each returning with tales etched in sweat and dirt of hills conquered and obstacles overcome. The cloak of nightfall added a primal dimension, the solitary beams of headlamps slicing through the inky blackness as runners embraced the suck, their rhythmic footfalls a testament to unwavering resolve. The legendary Snuff, our self-proclaimed serpent sentinel, kept a watchful eye for any lurking copperheads, while the indomitable Dookie ventured into the moonlit gloom for his final leg, the eerie glint of deer and spider eyes his silent companions. Saturday witnessed a Herculean push towards the finish line, weary limbs somehow summoning hidden reserves, fueled by the unbreakable bonds of brotherhood and the tantalizing scent of victory. A few hard-fought tumbles punctuated the effort, gravity claiming victims as fatigued legs faltered on unseen roots. Sable spent his final yellow lap eating humble pies as he passed the camp walking when no one was watching.  Our fearless captain Belay was “on” as he completed impressive sub 40minute lap times and helped to tether us closer to an ever increasing finish time. A hearty AO clap goes out to Tin Man, our venerable 50-year-old camping virgin, who, between fits of side cramps, laid down impressive lap times with a stoic grin and minimal sleep. The Ragnar Trail at Pocahontas was a potent forge of F3 fellowship, pushing each man beyond perceived limits and hammering home the enduring strength of our shared commitment. By the time the final runner crossed, any semblance of machismo lay vanquished in the parking lot, a testament echoed by the announcer’s booming pronouncement of FNG “Catfish’s” triumphant completion. With such a solid group and a chance appearance from F3 “Last Time” may the low hanging fruit of this Richmond native CSAUP garner more than 2 teams in years to come.  Shall we stoke a rivalry with our Roanoke brethren to galvanize attendance.   This AI aided back blast brought to you by team AYE AYE co captain Machismo for his spin on II and AI interplay.  YHC is thankful for the brotherhood but also for a quiet bed tonight without bullfrogs, crickets, and geese. 

  • I’ve got two legs

    Two warriors attacked a beautiful spring morning at Daville. Opus started us off. Here’s what we did. Mosey to nearest basketball courts for…

    COP

    • Series of circles: ankles, hips, shoulders, neck, arms (small then big circles); all x 10 IC
    • Helicopters x 10 IC
    • Don Quijote x 10 IC
    • Philharmonics x 10 IC
    • Plankjacks x 10 IC
    • Leg lifts x 10 IC
    • Merkins x 10 IC
    • Freddy Mercurys x 10 IC

    Proceed to the road for next evolution:

    10 squats and 10 single-count lunges at each speed bump

    Dora 1-2-3

    Exercises were mountain climbers (100), flutter kicks (200), and SSH (300).

    Timer either hopped up the hill or modified to skipping and then ran back down.

    Baton was then passed to Helix. We moseyed to the bottom of the hill next to the football field for…

    Love Hill

    Exercises were bear crawl, Ukrainian soldiers, and broad jump burpees.

    We then headed back toward the flag with stops on the road for 100 curb toe taps followed, after a short mosey, by:

    11s

    Exercises were pole smokers and merkins on opposite sides of the road. To get from one side of the road and back we duck-walked forwards/backwards. We made it a little over halfway and headed back to the flag, arriving right at 7:30 AM.

    At the flag, we did numberama, nameorama, no announcements, and Opus took us out.

    In case you didn’t catch it, the backlist title is a throwback to an old Monty Python song. The workout today seemed especially leg-focused, and we’ll likely be feeling it tomorrow.

    YHS is so grateful to Opus for being willing to share in the misery. We are better for it!

  • What a game!

    5 All America Ultimate Frisbee players and 1 2.0 that knows how to run down the clock got together this morning. This is how it went down….

    Warmarama

    • Roscoe’s wife
    • Fudd’s wife
    • Wilson’s wife
    • Knee knockers
    • Helicopters
    • Copperhead squats
    • Merkins
    • LBCs
    • SSH

    Thang!

    COP 1

    Mosey to the football field for 5 lunges and 5 merkins for a 100 yards.

    COP 2

    Karaoke’s, Super Mario’s, Bernie’s for 100 yards

    COP 3

    Train tracks indigenous style!

    Get in line and the first person planks then the next person broad jumps over and goes into a plank and so on down the line for 50 yards!

    Ultimate Frisbee Time!!

    Numbers, Names

    Let’s just say the boys from the Lumberyard came ready for a game of Ultimate Frisbee. Wildwood, Yukon, and Sharktooth took home the gold today. Plenty of laughs were had this morning, with some solid trash talk and even a good beat down in.

    Prayer request for the bridge today.

    Beat it took us out!

  • Abs, Arms, Cardio and Chest Day Until Exhaustion

    7 men posted this AM at Grid Iron for a little Abs, Arms, Cardio and Chest Day.

    After warm up we had a mosey and a stop for Chest with 10 Burpees. Then Arms with 10 pull ups, followed by 20 dips, then 8 pull ups and 16 dips, etc. (30 Pull ups and 100 Dips). Mosey to the big field where we started with 10 more Burpees, then 50 yards of Ukrainian Soldiers. Before our Abs we did another 10 Burpees, and then to Abs with 4 sets of 25 (WWIIs, Crunchy, Side Crunch each side). Followed by 50 yards of Bear Crawl and 50 yards of Squats. Had another break of 4 sets of 25 Abs (WWIs, Merican Hammers, Knee Ups, Heals to Heaven). Gave Abs a break and added 4 sets of 25 count Merkin variations (Stagger Arm each side, Chuck Norris, and Merkins). Another 50 yards of Ukranians. Ended with 10 more Burpees.

    On the way back we repeated Arms “until exhaustion” as Jelly Roll said with the same Pull-Up and Dips (30 Pull ups and 100 Dips). Mosey to playground for a break of 100 Abs (50 2 count flutters, 25 Hello Dolly, and 25 LBCs). Gave Abs a break with a Ring of Fire of Merkin variations. Ended with 10 more Burpees (50 for the day) and some stretching.

  • Unite the Clans

    15 strong at the latest of edition of Dogpile! This was YHC’s first time Qing up there, so had to bring my A Game. The following is a brief summary for your viewing pleasure:

    Mosey to the Ampitheater for Warm-Ups:

    Jazzercise, Monkey Love Makers, Apple Bottom Poppers, Mummy Kicks, Helicopters, HR Merkins, Freddy Mercuries, Heels to Heaven, Alabama Prom Dates. Mixed in a couple sets of 5 burpees to put the Chatty Kathy’s on notice

    Exercise One: Wall Climber Burpees – worked our way to the top of the arena.

    Mosey to the field for Exercise Two: Super 11’s
    Merkins and WWII’s (10 and 1) on the far end of the field. One Burpee when you get back. Repeat normal 11’s Pattern until you hit 10 burpees

    Exercise Three: Indigenous People’s Pencil Rolls. PAX roll across the field while man in the back attempts to hurdle over each person.

    Mosey to Rusty Cage for Exercise Four: Triple Check with Hanging Knee Raises, Flutter Kicks and Touch a Tree.

    Through the Gulley: Crab Walk Down, Bear Crawl Up. Lunge Walks up the sidewalk.

    BTTF for 1 plus minutes of Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Had a great time leading this morning! I vastly underestimated how long that field is, making the Super 11’s a never ending slog. I think Indigenous People’s pencil rolls are here to stay as a Dogpile staple – You’re welcome. Great effort by the PAX! These guys were putting in some work.
    SYITG