Category: Richmond, VA

  • No One Likes Hills

    But we did them anyways, and now my legs hurt.

    We headed around the Mt Pisgah. Loop and did the hills twice. That’s when Bullseye decided he didn’t want to do hills so he trekked out on his own. Then we went down Mt Midlo and over to the steady climb up the back side of Honeymoon Hill. We circled back to Mt Midlo where we stayed at race pace for the first half and Bernie Sanders the second half. Finally we ended with a couple sets of suicides and a Bernie up the hill beside the track.

    numberama, namerama, yhc prayed us out.

    Family camping in 1.5 weeks. Father/daughter dance in 2.5 weeks, chili cook off in 5.5 weeks. Prayers for Heist’s neighbor.

  • Readers Club

    2 regulars and a regular downranger showed up at WDog on a perfect crisp morning for some lively conversation about feeding the mind as well as the body. Here’s how it went down.

    Mosey to Tennis Courts for COP:

    Various Leg Stretches, Dead Man Hang, Helicopters, Copperhead Squats, SSH, LBC

    THANG:

    Stay at courts for BT’s series of Court Sports:

    1. Tracers: Slides on sidelines of 4 courts, fwd run on baselines. Down and back.
    2. Alternating groundwork: Bear Crawl across court 1, Crab Walk across court 2, Polar Bear across Court 3, Reverse Crab Walk across court 4.
    3. Modified Suicide: Fwd run to end of court 4, Bernie Sanders to start, Fwd run to end of court 3, Bernie Sanders back, traditional Suicide for last two courts.

    Pass Q from BT to Hitch.

    Mosey to Burpee Lake for StreetLamp-a-Rama. Exercises were 3 merkins and 3 LBCs at each post. Modified due to time. Mosey towards Maymont: Run mixed with Lunges. Back to the VSFL.

    COT, Announcements, Hitch took us out.

    MOLESKIN:

    Great to have our frequent visitor Limey in town for a beatdown. Mumble Chatter was squarely centered on spending time wisely, whether in being thoughtful about career choices or reading relevant subject matter that feeds the mind and soul. Book recommendations are forthcoming, reach out if you need some titles. All in all a great way to start the day.

    BT Out!

  • Well Let’s Just Wing It

    4 men showed up in the gloom planning to swing some KB but without a Q. YHC decided to take the lead and figure it out as we when

    This how it went down

    COP (ALL IC) – SSH, Cherry Pickers, Helicopters, Hillbillies, LBC’s, Flutter Kicks, Heels to Heaven, Arm Circles

    THANG

    Station Rotation – 2 Rounds of KB Swings, Curls, and Goblet Squats with the 4th walking with KB above their head from island to island

    Dora – 100 Demon Crushers, 150 Overhead Press, 200 Rows, switch after partner runs a half lap around parking lot

    11’s – Single Arm Thrusters, walk will completing around the worlds, Goblet Calf Raises

    3 MOM – Boat/Canoe & Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Nice morning to be back out at MANNDate had been a while for most of us. Great to see Macho back out

    SPIT ON THAT!!

  • Wet Beasts in the Gloom

    After a 5am pull up session it was time for the main event. Recovery a few minutes before 5:30 hit and we hit it with a mosey to the bottom parking lot for a little warmerama. We hit some of the usuals, including SSH, Zombie kicks, Apple bottom poppers, flutter kicks, and Michael Phelps. We ended it in plank with taking turns name the core principals, credo, and mission of F3. No misses so we did a few celebratory merkins. Then mosey to the field for The Thang:

    A Beast where we spelled out 

    B.E.A.S.T.S.

    Burpee

    Earl Fonda (cross between a Suzanne Sommers and a sleeping hillbilly)

    American Hammers

    Squats

    T-bones ( kind of an upside down plank jack?)

    SSH

    Sprinklers were in so we had to audible to beside the field. We weren’t smoking or golfing so I don’t think we broke any rules. 

    After that we went back to the parking lot for:

    Cocaine bears

    Bear cocaines

    Bear crawl from one island to the next, one merkin at every line, then reverso. 

    Indigenous people run back to the flag with 2 burpees at the back. 

    Perfect time for 5 min of Mary. Everyone took a turn leading and Eastbound had cadence down pat by the end!

    Numbers, names, YHC took us out. Prayers for Broadway’s daughter, and for my brother and his community, and all those affected but the recent hurricanes. Next weekend is camping trip, following week is the daddy daughter dance. Further details are on slack

    NMM 

    Great morning to get after it.  The Bermuda boys bring the heat and really hit it! The slight drive is worth it to get the chance to help push each other better. 

  • Bash Brothers

    The Q sheet has been sitting somewhat empty in Westhoe over the last couple of weeks so YHC has been jumping in to fill the sheet as needed. Yesterday it was the Site Q/Weaselshaker at Heartbreark and today it was 1st F/Weaselshaker at First Watch.

    0500 YHC launches us and we mosey down the hill. Flip Flip COP perfectly choreographed.

    Hutton Q – Mosey over to a hill for a Triple Check. P1 runs up the hill to the street sign and back. Partner 2 does Merkins and Partner 3 does squats.

    Handshake Q – Mosey up the hill to the street sign and do another Triple Check, but this time P1 runs down the hill and back, P2 does Flutter Kicks, P3 does Carolina Dry Docks.

    Hutton Q – Mosey back up to the parking lot for a Dora. 100 Decline Merkins on Guard Rail, 200 WWII’s on Guard Rail, 300 Monkey Humpers

    Handshake Q – each man get in a Parking Spot, Pencil Roll left to another spot, LBC’s, Pencil Roll again and some other exercise that YHC can’t remember. Partner Up for while P1 gets in the Merkin position and P2 picks up his feet and they do a perfectly synchronized Derkin-Squat combo, henceforth to be call the Partner Squerkins.

    Announcements – none, but grab and over Q if y’all can

    Prayer Requests – Mary, Fudd’s sister. All those in need known or unknown.

    NMS – fun morning with 6+1 guys. Kubota is on the Broke Dick Brigade but we were glad to see him come out and walk

  • Dohard does the Supermoon 999

    6 gloom rucker HIM’s conquered the trails of Larus Park under the glow of a Hunters Full Supermoon, periodically stopping for 9 reps of various exercises. Mumble chatter was excellent as always and the PAX were joined by Broke Clown to plumb the deep truths of Prayer (Q1.10) & Study (Q1.11). Yours AYE! ~DTH

  • Lonely Broga

    4:30 am and not a soul in sight, just a solo Handshake. 4:35 a car pulls in, Last Call was delayed by his morning constitutional.

    Broga happened and good conversation. Broga opportunities are decreasing as we head towards winter.

  • Shortest 4 Corners

    6 HIMs came out of the gloom on a 70° morning to partake in some exercising. According to the man who wasn’t lured in by our “Free workout!” shouts, here’s what took place.

    Quick mosey around the lot down to the bus lane for warmarama – SSH, DMH, cherry pickers, arm circles, imperial walkers, merkins, LBC, alabama prom dates, rosco’s mom.

    Mosey over to Bus Lane #1. Run to 18, 18 merkins, run back. Run to 16, 16 merkins, run back. Repeato until all even numbers were hit.

    Mosey to back of school, OG triple check from our first Green Mile – Runner, dips, step ups.

    Mosey behind school to the basketball court of 4 corners prostitute style – 10 jump squats, 20 LBC, 30 mountain climbers, 40 plank jacks. Note: Green Mile does not have a regulation size basketball court, it’s smaller than what I expected (that’s what she said).

    Over to brick wall for wall sit > 10 donkey kick > wall sit > 10 I am not worthy > wall sit > 10 donkey kick > wall sit > 10 I am not worthy.

    Mosey to side of school for a mini-Dora: 50 merkins, 100 jump squats, 150 SSH.

    Finish up with an indigenous run around the front lot. McGruff and Dumar turned on the jets and made Big Herm work for it today!

    YHC took us out. Announcements – VQ week, Daddy Daughter Dance, Camping, Big Herm’s Halloween bash. Prayer Requests – Futon co-worker’s dad had a stroke recently, Dumar has two family friends battling pediatric cancer.

  • Gentlemen’s Dentistry

    Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do:

    SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog

    20 thrusters, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x

    20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x

    Hermey took us out.

    Old Hundred never disappoints and we’ve been laughing all day. Thanks guys, makes slinging kettlebells around seem fun almost. My honor to lead, see you next time.

  • Something New


    4 Goyne Park Warriors met up at the jungle gym for RVA’s most unique regularly running OTB workout. The Pull-up Session.


    Without our normal Q on hand, YHC did his best to hold it down.


    Started with the usual warmup, then,
    Hollow Rocks
    Pull up pyramid


    Then a little bicep focused triple check
    Chin ups
    Jerkins with Chin up grip
    Some Curls for the girls with Cindy


    Another Pull up pyramid


    Then finish out with 3 negatives holding as long as possible


    PAX finished STRONG!