Category: Richmond, VA

  • It’s getting dark at Wdog

    Two showed up along with many more deer for WDog. It’s good to have company because it was dark outside.

    Getting out of the car this morning after parking YHC noticed a white slip of paper tucked neatly under the windshield wiper, and being a parking engineer YHC was astonished that an expert in the industry would be getting a parking ticket. Well after further examination it was not a parking ticket. YHC shared with Swirly the clues on the paper and we immediately zeroed in on none other than Upchuck… but it was not Upchuck, it was another cheeky fellow… Bodos. Mystery solved of the early morning parking ticket.

    Good conversation and a very familiar routine of exercises around the gravel path, wrapping up a perfect 6:15 AM.

    Over and out.

  • MOT Big Data – WE ARE SO Back

    Five men. Two plans.

    Group 1 – Bullseye and Wedding Singer – a solid 4 mile jog through the rough streets of Midlothian.

    Group 2 – Rosetta, Rosie and Heist. 1 mile jog to Midlothian HS track. Three 1/2 mile loops (1/4 mile recovery jog between) of fast pace (Rosie and I were around 7:30 ish). Rosetta likely sub 7. 1 mile jog back.

    Good times!

    9/11 Ruck at Alamo 8:00 pm this Friday.

    Continued prayers for Wildcat and Speakeasy.

  • Say, Man, You Left Your Lights On

    Ten men of fortitude sought the light of guidance and goodness in the latest edition of The First Watch. Temperatures remained a constant and predictable 70 and sunny. According to the very male, very not a hot blond female friend of Handshake’s, the following might have happened.

    Mosey to the RRC, B steps for the COP.

    73 SSHs.

    3 WWIIs. (73-3…IYKYK)

    Dead Man Hang, walk the hands out, right leg high, left leg high.

    Downward Dog (the artist formerly known as someone’s wife)

    Pigeon left, pigeon right.

    Right leg over left. Left leg over right.

    Imperial walkers.

    Hillbillies.

    Hand release mercans.

    Reverse crunches x25

    Flutter kicks x20 or so.

    Let’s mosey to the parking lot / road / smallest park in all of Henrico.

    Touch a tree. Rounds of 10, 8, 6, 4, and 2. Exercises were WWIIs, squats, a weird form of helicopters (?), and something else.

    Mosey down the street to the house that is gradually being taken over by self-reproducing light-scaping.

    Each elevated light – 5 WWIIs

    Each gas light – 5 burpees

    Each ground light – 5 squats.

    YHC estimates 10 burpees, 40 WWIIs, and 60 squats.

    Add some flutter kicks for the aquatic lights.

    YHC apologizes to the lights on the door frames and the guest house…we hardly knew ye.

    Mosey down the street to the neighbors, who surely are named Jones. Same deal…probably 60 squats, 12 burpees, and some other stuff.

    Continue on down the road…mercans for the orange markers, YHC thinks flutters (maybe?) for the trash can.

    Continue down the road…we stop for the transformer, the water shut off valve, the empty real estate sign, and another transformer. Various exercises, including multiple rounds of invigorating arm circles. YHC aims to please.

    5 Shoulder taps at each utility flag. Bear crawl in between flags. Sufficetosay, there were a lot of flags (20+?). Mercifully, time was called.

    Mosey BTTVSF.

    Numbers, names, and Attilla took us out with a message about being thankful for friendships.

    Announcements: Handshake says the Summer Tour is over. He’s starting a Fall Tour next week. See Handshake for details.

    Prayers for Hitchhiker and his family (father’s passing), Speakeasy and his family (illness), Kubota’s surgery (knee) and others having challenges. Prayers if you are traveling with Gumbo.

    Good luck to Wojo (aka, Pink Refresher) with his presentation today and hope all are healthy at home.

  • Attilla’s Gastrointestinal Stretches

    Six brogi circled up to stretch in The Gloom in the latest edition of Broga. Temperatures were 70 and sunny. According to the person shining their headlights on us, the following might have happened.

    4:30 Launch

    4:31 Late arrivals (because 4:30 is really early)

    Areas of focus included calves, shins, hamstrings, back, chest, tummy, shoulders, and neck. Or, basically, everything.

    Shivasana for the six.

    Numbers, names, and we didn’t really do numbers and names. But, YHC said a silent thank you for these clowns.

  • Runners are people too AKA worlds worst 5k

    Having earned a first round bye in the 2026 IronPAX challenge, we hit the Timberwolf track on Wednesday. Here is how it went down:

    Runners Are People Too

    • Format
      • 45-minute AMRAP
      • Counting the total number of complete 400-meter laps
        • If time stops and you’re in the middle of the lap, it does not count. Whole numbers only.
    • Equipment
      • Standard Coupon
      • 400 meters measured out
    • The Thang
      • Start the timer
      • Run 400 meters
      • After 400 meters, complete
        • 10 Thrusters
        • 10 Bonnie Blairs (right leg-left leg = 1 rep)
        • 10 Jungle Boy Squats
        • 10 Bonnie Blairs (right leg-left leg = 1 rep)
        • 10 Thrusters
      • Continue the pattern until time is called
    • Scoring
      • Count the total number of 400-meter laps in 45 minutes

    also we had Nancy, Dumar, and Doozy who represented the tin foil pax and did their own beatdown consisting mostly of a light pole alley. Great work today fellas, on to round 2!

    announcement:

    9/11 Ruck on Friday at 8pm kicking off from The Alamo.

  • Freddie Funderwear

    2 Gloom scrollers emerged from the darkness for a Mammoth morning on the fresh blacktop!
    Warmarama – arm circles, helicopters, Chinooks, Michael Phelps, Deadman, Tow grabs, butterflies, quad stretches.

    CoP1 – 4 corners

    • 10 KB Handle Merkins
    • 20 KB Crunches
    • 30 KB Press
    • 40 KB Swings
    • MoT – Around the belt

    CoP2 – 11’s

    • 2 arm KB Curl
    • Upright 2 Arm Row
    • MoT – Around the belt

    CoP3 – Parking Spaces

    • 3 Dead Lifts
    • 3 American Hammers

    CoP4 – Dora

    • 50 WWII
    • 100 LBC’s
    • 150 Freddie Mercury
    • Timer Burnies a lap

    Numbers & Names

    Starting this Saturday YHC will be out of town for 2 weeks, but I will still be doing IPC wherever I am and I hope you guys do too.

  • 8 year poster, first time apparel wearer

    cop

    rolled up to a few dudes and an fng, warmarama in the normal fashion

    Thang

    DO EACH SET 3x

    Set1
    Swing x 15
    Curl x20
    Romanian deadlift x10
    Ww3 x 10

    Set2
    Skull crusher x 20
    Single leg deadlift x 7 each leg
    Squat x20
    Bench 25

    Set3
    lawn mower x15 each side
    Thruster x15
    Alabama prom x15
    American hammer x 35 single

    Set4
    21’s
    Halos 7 each way
    v sit 7
    Merkin pull thru x 7

    COT

    announcements, requests, YHC took us out

    agreed to name fng cameron post at next wo

    name potential is mollymaid or life alert

    honor to lead men

  • U say tomato, I say Tabata

    8 of Midlo’s finest made their way to the very dark AO we love to call “No Toll” just to find out that there is actually a Toll to be paid.

    Mosey to the Toll area and pay to cross 20 dips, 20 incline merkins

    Mosey to the parking lot for COP w/ DQ’s, helicopters, imperial walkers, merkins and LBC’s

    Line up on the end line for some parking lot crawls increase merkins at each line

    Mosey to the hospital parking lot

    YHC made 3 lists of exercises and handed them to Rosie, Machismo and Wedding Singer and in that order they revealed what pain their list had on it. PAX did said exercises to music with the Tabata timer going – 4 exercises, 1 minute each with a 10 second break X2 sets

    Time was running out and YHC doesn’t pay for the Tabata app so 2 sets are all you get. Singer had the last list and YHC had to go old school and watch his Garmin for the timing.

    Mosey BTTF but first pay your Toll, 20 dips, 20 incline merkins

    Disturbed – Let the bodies hit the floor was playing so it seemed like a good spot to do 5 Burpees OYO

    Numbers / Names Machismo took us out

    NMS:

    I have been using the Tabata timer at my apartment gym for the last few nights and it seems to help me stay on track. YHC may have to start paying for the app just to get the full use of it.

  • Dr. Chandler Will See You Now

    13 of F3 RVA’s finest OG’s slipped out of the house and into The Gloom for the latest edition of The Spider Run. Temperatures were 70 and sunny. According to the billy goats in residence, the following might have happened:

    First, the route apparently set the F3RVA record for the greatest number of turns, the largest number of street name changes without a turn, and the lowest average distance traveled per street. In the spirit of Lab Rat, the YHC apologizes.

    Route:

    Left out of the parking lot, and follow whatever the road that is not called UR Drive is in fact called until it loops back to Campus Drive. Turn left on Campus.

    Cross College, and take the trail to Wheeler.

    Left on Wheeler, which becomes Hampshire (only everyone thinks it’s Horsepen). Right on Dartmoor.

    Left onto Horsepen, go 10 yards, and left onto Waveney. Do not turn on Cheshire (In the spirit of Lab Rat, again, YHC apologizes).

    Right on Wood. Right on Cornwall. Right on Devon. Right on Ridge Top. Easy enough?

    Left on Chandler DRIVE. Up Chandler. Up, up, up. At the top, turn around. Down, down, down Chandler.

    At the bottom, turn around. Up, up Chandler. To Chandler CIRCLE. To the end, turn around, then cross Chandler DRIVE to the other end of Chandler CIRCLE, turn around. Turn LEFT on Chandler DRIVE.

    Down, down Chandler DRIVE.

    Turn around. Up Chandler DRIVE to Gardiner. Turn left and go to the end. Turn around. Take Gardiner to Chandler DRIVE, cross Chandler DRIVE, go up, up Gardiner and over the hill.

    Left on Wheeler.

    Right at the trailhead. Back to Campus Drive.

    4’s take Campus to a right on UR Drive and BTTVSF.

    5’s take Campus to Towana to Roselawn and BTTVSF.

    6’s take Campus to Towana to Three Chopt. Right on Iris, and follow Iris as it changes names every 100 yards…Robin, Ridgeway…and BTTVSF.

    Numbers, names, and YHC pulled a Lockjaw and cold called Lockjaw, who took us out, with a message about better directions from the Q. In the spirit of Lab Rat, YHC apologizes.

    NMS: For many years, the quintessential F3 RVA CSAUP was the Blue Ridge Relay. 210 miles or so of glorious hills, switchbacks, blind curves, dark hollows, and, according to legend, bears. Truly a test of physical and mental stamina. And, a path to building this Brotherhood. The BRR starts this Friday, so today’s route was an Ode to BRR Training of years past.

    Richmond has no hills comparable to the BRR (Twin Team is a speed bump by comparison). And, Richmond surely has no routes with 4-10 miles of intense hills. So, up and down Chandler had to suffice on Tuesdays in years past. Nice to relive the good ole days.

    Prayer Requests:

    For Hitch and his family as they mourn his father’s passing.

    For Speakeasy and his family as their bear the trial of battling cancer.

    For those researching cures for cancer, you inspire the rest of us. God speed in your research, regardless of what land mass you stand on when running your tests. May government policy not be a CSAUP exercise that keeps you from finding a cure.

    For our pal Splinter, who is gradually weaning the rest of us off the Big Data teet…lend the man a hand in his request for us to test his solutions.

    For my Mom…happy birthday. 87 today. John 8:32.

  • Hot Potato

    A perfect six-pack assembled in the gloom for a Hot Potato.  Here is how it went down:

    • Attila
      • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
      • Curb crawl up to six and back down
    • Bedpan – 3x check with run, squats, WWII sit-ups
    • Salt Lick – BLIMPS in the side parking lot with lunges between spots
    • Mariner
      • Mosey to the bus loop and 3 exercises at each door
        • 10 HRM
        • 20 WWII sit-ups
        • 30 squats
      • Mosey back to the flag
    • Pigskin
      • 60 second leg lift
      • COT with Pigskin taking us out

    Someone who did not show put Hot Potato on the Q sheet.  Lots of good action; great PAX.  Lunch today at Joey’s Hotdogs for those on the West End.

    God is good all of the time!

    Attila