Category: Richmond, VA

  • Follow the Dark Gravel Road

    Four exceptionally talented runners showed up this morning to take on the toughest MOT had to offer, a race through Salisbury. 

    The key to success, follow the dark gravel road into Salisbury, Loop around to Oakengate and then head back on Castlebridge until Elmstead. The remainder of the run was a blur as our oxygen-deprived brains were just trying to hold on. Left onto Winterfield and again onto Winterpock. We finished with the Mt Pisgah loop and ended with 5.25 miles. Legend has it that our swift 8:45 pace could have outrun a chubby housecat, but all were sleeping on this beautiful 70&Sunny morning. 

    Namerama, then a COVID-era COT since Heists family has the stomach bug. 

    YHC took us out with prayers for Rosie’s trip to Paris this evening, HIMs who couldn’t make it out this morning, and Sad Clowns who need support from all of us. 

  • Duck, Duck, Goose

    10 men met at an ungodly hour for 45 minutes of exercise

    Various exercises were completed and the limits were pushed with stupid hybrid exercises, most the Squat Imperial Walkers that looked more like something from Billy Blanks Taebo.

    The highlight was Duck, Duck, Goose. To reduce the risk of emotional and physical injury there was no running, only speed walking. YHC has a bruised back from when Splinter tried to cut to corner and ran into Senor Frog and fell on YHC. I guess we found out what happens when an unstoppable force hits an immovable object.

    Announcements – none

    Prayer requests – none

  • First there was one…then there were two

    YHC arrived at the AO wondering if it’d be a solo workout. Luckily for YHC, Oyster “mis-timed” his arrival at First Watch and made the executive decision to go to WDog. Without a pre-determined Q on the sheet, I led the party of two for the following…

    Mosey to front of Carillon for warmup: SSH, IWs, Dead Man’s Hang, Helicopters, Arm Circles and Don Quixotes. Given the warmer temps, that was sufficient to warm us up.

    Mosey to the field in front of the Carillon for 11s. Merkins and Squats across the field.

    Mosey back to the Carillon steps for a Dora. 100 Merkins, 200 LBCs and 300 SSHs while partner runs up the steps, around the Carillon and down.

    Slow mosey to the traffic circle by Dogwood Dell amphitheater – start at top and do 5 2 count flutters at each level down to the stage. Start at bottom and do 5 incline Merkins at each level until getting to the top.

    Mosey back to flag and finish with some ab work and Merkins. Nice temps and nice morning for a workout. Thanks for letting me lead Oyster!

  • Transformer! No it’s a Garbage Truck

    YHC had to laugh as we were recounting our workout this morning and the runners were doing the Farmhouse loop in Kings Charter. This is a nice 4 mile run and trash pick up is in full force on a Tuesday…and with the weary runners one thought they were seeing a transformer! The ruckers had a nice ruck this morning and had a Marco Polo sighting as he was running with his training goriup this am and paseed us on the trail.

    Numberama / Nameram – Opus took us out.

  • A Clydesdale and Sugar Ray show up for a ruck.

  • F3 KB Tuesday workout

    Warm up with a run and stretching

    11’s with KB thrusters and mericans

    Indigenous walk with KB over head and last guy in line does 10 KB’s and runs to the front

    triple check with KB goblet squats and KB flutter kicks

    circled up with various KB exercises while one man did farmers carry

    COT

  • Bermuda’s Still Here!

    A trio of SOJ HIM, descended upon Goyne Park for the latest edition of The Bermuda Triangle. It’s been a few weeks since our last beatdown, with illness and weather keeping us from our regular Tuesday workout, but we’re still here and here to stay.

    Broadway led us with a mosey to the lower parking lot then a standard warmarama which included the following exercises in cadence

    SSH
    Ukrainian Soldiers
    Don Quyotes
    Butterfly WW2s
    Merkins

    Next, Pool Boy had us mosey Taco Truck Hill for our first COP

    Bernie up the hill and Crawl Bear down
    Repeat 10x

    We then moseyed to the picnic pavilion for the next COP

    20 Bulgarian Split Squats each leg
    10 Decline Merkins

    Pool Boy then handed off the Q to YHC

    Mosey to the flag where there conveniently were 3 coupons.

    20 Double Clutch Goblet Squats
    Run lap around parking lot
    2 rounds
    20 Curls
    Run lap around parking lot
    3 rounds

    Mosey to the Carousel for the Johnny Cash Carousel
    1 PAX performs 20 reps Ab exercises in the Carousel while another planks on the handle with the other PAX holding their legs
    Changing directions when Ab exercises get to 10
    3 rounds

    Mosey back to the flag for various ab exercises until time

    Names, Numbers, Announcements, and Prayers (COT)

    Good luck to State Farm, he has an interview with his local news station in PA to promote the launch of his new AO and region in Holidaysburg PA.
    Way to go Brother!!

  • Team Work Makes the Boaty Dream Work

    A solid 14-PAX showed up to see what nonsense their departing Doctor had in store, and of course novel oddity awaited them:

    The THANG: 

    WARMERAMA

    • Mosey onto the BBall court and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    PAY THE TOLL

    • En route to the fields, stop at the bridge for x10 Derkins and x20 Dips

    THE AO FERRY

    • PAX happily discover YHC’s Old Town Canoe awaiting them at the parking lot
    • Two PAX get into canoe, everyone else lifts canoe to waste level and shuffles about 50 yards. Felt very much like a one-arm Farmers Carry with about 30-50 pounds. 
    • Circumnavigate the fields, stopping every 50 yards or so for a COP – Squat Jumps, NoCheat Merkins, DR.W’s, Lunges, Dancing Bears + Crab Cakes, etc

    OVERHEAD TRIAL #1

    • YHC directs PAX to lift canoe with just YHC inside up to shoulder level and carry about 30 yards – worked out just fine, very smooth ride, nobody died.

    THE IDITAROD

    • Line up canoe on the path adjacent to Field #1
    • Three PAX in the canoe, about 6 PAX on the tow ropes, the rest pushing the canoe sides
    • Canoe sled moved at lightning speed 100 yards down the length of the field
    • Rotate positions and repeato another two rounds

    HAPPY PECS

    • Leave Canoe and go collect NTB’s extremely solid retaining wall blocks
    • Circle up on your SIX and complete perfect coupon chest presses IC
    • x2 rounds of 10 IC
    • x2 rounds of 5 IC

    OVERHEAD TRIAL #2

    • Belay was our happy volunteer to ride the canoe at PAX shoulder level all the way back to the cars

    COT:

    • Counterama # 13 (+LIFO DK)
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • DTH Family leaving 3/3 for 3 months medical mission trip in Papua New Guinea – prayers for final preparations and blessed travels – please follow along via Blog: http://hendersonsinmissions.blogspot.com

    NMS:  Final stretch before our 4th return trip to the Western Highlands of PNG. YHC is Q’ing a few other times this week so come on out to join the farewell fun. Blessed to have amazing brothers join me for some wild times in the gloom. Always new muscles discovered hauling a brother’s body weight around. And truly nothing stretches and strengthens us more than carrying our brothers’ weight – may that extend into every aspect of our lives! Yours AYE! ~DTH

    SLED WOLVES AT WORK
    KING BELAY

  • Time is almost up to get your Real ID

    A Bakers Dozen joined to see what randomness ole’ Handshake would bring to Heartbreak. Special guests were Lockjaw and EF Hutton who are traditionally at Spider Run.

    We started with a never ending COP after the first exercise we did 10 HRM’s, 10 WWI’s, 10 Squats and then after the second exercise we did 9 HRMs, 9 WWI’s, 9 Squats all the way down to 1/1/1 and then we repeated 10/10/10 to finish.

    Mosey over to the DMV to get in line for our Real ID appointment. First exercise Bear Crawl between the spaces and do 5 Merkins at each Parking Spot (10).

    Get in groups of 3 (with 1 group of 4) for a Triple Check. First man runs around the building, second may LBC’s, third man Squats, 3 rounds.

    Stay in your groups for Boo-yeah Heels to Heaven and then Boo-year forward reaching HRM’s

    Line up in the parking lot parallel to the spaces. 10 parking spots with various traveling exercises and 10 of various exercises at each line.

    Line up for and Indigenous Peoples Run around the back of the school back to the Flag.

    2 minutes of Larry, like Mary, but slightly different.

    Announcements – Book Club Shield Lock tonight at Dunkin’ at 7:00 pm

    Prayer Requests – non mentioned but there are always people to be praying for. Keep all those in difficult physical health/family/job/mental health/emotional heath situations in your prayers

    NMS – YHC was thankful to lead today. Heartbreak might be YHC’s favorite place to Q because there is plenty of space/opportunity and it’s the perfect line of demarcation between Tuckahoe and Fart West End. Certainly Currahee and Circus Maximas have the same crowd but this is the only traditional Boot Camp of the 3.

  • The GameDay Run

    It’s GameDay for the VCU Rams as they take on the Spiders in a late season Richmond Area Honda Dealers Capital City Classic. Tip off is at 7pm. The line is the Rams -14.5. The Rams won the last game by 41, but -14.5 is pretty thick for a road team.

    That said…

    Thirteen fellas showed up YHC to Jericho run around the Robins Center and then trundle around the south portion of the Westham neighborhood.

    The Thang…

    The Jericho run is based off the Old Testament story of some group of Old Testament people (Israelites?) marching to the city of Jericho and then parading around the walls seven times. Trumpets are blown, walls fall down, the guys take the city. I try to replicate that as much as I can when I travel on the road…having run around arenas in Dayton, Charleston, New Mexico…plus other fun runs up and down the strip in Vegas, around “the country’s favorite city park” in St. Louis and downtown Annapolis.

    We headed clockwise around the lake…then up a “kinda burner hill” (1-800) to the Robins Center. Run around the Robins Center….counterclockwise the first time, then turn around and clockwise.

    Take the parking lot to the baseball field and out of campus to College Dr. College to Lakewood, Lakewood to Wood…then Baldwin…but not left on Baldwin, but RIGHT on Baldwin. That turns into Hampshire…Hampshire bends it’s way to Ridge Top.

    4s–Realized that Wheeler is super tough to see off of Ridge Top. So the 4s ended up heading with the 5s and 6s to Chandler…they went Chandler to Gardiner, to Wheeler to the bridge. Over the bridge to Boatwright, up Boatwright and back down to College Dr to UR Drive to the flag.

    5s–all the way up Chandler and back down. Ridge Top to Devon to Waveny to Wood…that will then get you back to the flag via Lakewood and the parking lot.

    6s–A bit of a mess. YHC had to make sure the 4s and 5s knew where they were going and lost contact with the 6s. 6s ended up going Ridge Top to Patterson, back down, right on whatever street that was that the former F3 guy got caught with all the bombs and weapons. Back down Westham, right on Woodberry, left on Sweet Briar, left on Rock Creek, left on Baldwin. Baldwin back to the flag the normal way.

    Thanks for the Jericho help, boys. Go Rams.