Category: Richmond, VA

  • 5 inch Inseam!

    2 rough runners showed up extra early (4:45ish) this gloom for some extra credit with a Garmin trainer running drill before the standard 5:30 ruck with the gents.
    Choo Choo had his beloved red short shorts on to numb the legs for the run.
    we covered about 2.75 mi of trail.

  • Bat signal sent up …

    Seeing that Spider Run was without a Q and knowing he would be out of town, Splinter sent up a bat signal asking someone to take the Q. YHC answered the call.

    ROUTE: https://onthegomap.com/s/92rldot6

    Everyone out the batcave towards Westham Station Road to the end. Turn right up South Ridge Road to the light at River Road. Turnaround and head back down South Ridge.

    4s: Return to the flag.
    5s: Right on Ross Road to the Taint, back out to South Ridge and then return the flag.
    6s: Right on Ross Road to the Taint, back out to South Ridge, left on Old Ridge, right on Highland all the way to River. Turnaround at River back down to Westham Station and return to the flag.

    Announcements

    1. Healing Place 10K Training Team starts this Saturday, 2/1, and continues until the Monument Ave 10K. This is a great opportunity to support men in recovery. See YHC, Shakedown, Swiper, TYA if you want more information.
    2. Frozen Triangle on Saturday, 2/8. See Slack for Details.

    Numbers / Names / YHC took us out.

  • Arnold and Tony have something here

    It was a balmy morning at the jungle gym at Ecoff Elementary. YHC didnt want to miss the first morning in awhile where the dip, and pull up bars werentt frosty. So, Tiger King and Big Rig made the best of it. Here’s what went down.

    Good mix of the following

    Hollow Rocks

    Dips

    Jerkins

    Band assisted Pull ups

    Non Band assisted Pull Ups

    Key point today was to make those last 3 reps count! As instructed by Arnold and Tony Horton.

    Great to get out for the Early morning Pull up Session again!

  • Suck it, Dan Synder

    17 absolute freaking studs joined YHC for a romp around No Toll. YHC hasn’t had the best F3 attendance to start the new year. What better way to get back on the F3 horse, but to grab the Q? YHC can’t think of one.

    Warm-a-rama: Jog a lap around the parking

    • Side Straddle Hops
    • Helicopters
    • Merkins
    • Updog…stretch out those caves
    • Downdog…which YHC proposed renaming to Suck It, Dan Synder’s. Maybe it will stick. Maybe it won’t. The intent is there though.
    • WWII’s

    Thang 1: 15 minute AMRAP, Exercises were 30 Air Squats, 20 WWII’s, 10 burpees then run around the parking lot. Repeat this set until time called. YHC thinks most everyone got about 4 rounds in. This was not easy.

    Thang 2: Triple Check: Dips, Merkins and a Run back and forth across the field.

    Mozey to the basketball court for…

    Thang 3: A burpee EMOM. After completing 3 burpees, run back and forth across the court. At the start of the next minute, 4 burpees and run back and forth across the court. We increased burpees until 10. This was a burner.

    Circle up for some ab and glute work – WWII’s, APD’s, American Hammers and Crunchy Frogs.

    Time Called.

    YHC was thrilled to be back with this crew! What a great morning. Loved it! This workout was definitely different than the Twin Team vibe but every once in a while, you just need to kick your ass with a workout.

    Prayers: Rosie’s cousin who is battling a heart condition after recovering from cancer.

    YHC took us out.

  • Bermuda in the Artics

    Four strong men came out to the cold artic gloom this morning

    Warm up:

    • 30 side Straddle Hops
    • 10 Don Quixotes
    • 20 side Straddle Hops
    • 20 LBC’s
    • 10 side Straddle Hops
    • 10 Merkins

    Four corners prostitute style

    • 10 Merkins
    • 20 WWII’s
    • 30 Squats
    • 40 2 count American Hammers

    The Bearmuda Triangle but with the modification of bear crawls/or Lunges for about 50 yds each side, 10 yds in one of the sides with incending burbees at each end up to 3.

    Catch me if you can, partner up in 2’s as one runs to a point while the other lunges/or bear crawls until all reacing the point.

    off to the gazebo to finish up with 20 of each , Dips, incline merkins and decline merkins… Rinse & Repeat then back to the flag

    COT:

    Frozen Triangle February 8th starting at 6:00 a.m.

    prayers all that cannot make it out

  • Who Doesn’t Love Running on Concrete?

    One lifted himself out of The Fartsack in the most recent central Florida edition of The Clinic. Temperatures were 70 and sunny. According to the man walking his puppet-sized dog, the following might have happened:

    Leave hotel, turn right to find the path, nope, not there, turn around, proceed about 2 miles on the path, reverso, and BTTVSF. Number, name, and YHC mumbles to himself in front of the hotel.

    Announcements: YHC suggests that now is the time of year to go to Disney. Or, to an indoor call center technology conference.

  • I get knocked down

    warm up with pledge of allegiance, followed by ten SSH, ten good mornings and ten don.Quixote. three burpees as part of a batan death crawl. 10 burpees paired with monkey humpers. Then a set of them 10 burpees. As a timer with side straddle hops, what flutter kicks and squats times three. Q tip: the higher impact man demonstrates resilience by understanding the bad things happen and focusing his thoughts and actions on positive things that help him to work through the pain and continue to succeed. Then to the wall for some gratitude.Wall sets, followed by hallelujah’s with another ten burpees. Run across the parking lot for another ten burpees. Chumba womba burpees. Then Mary’s. COT: Prayers for resilience and taking the high road. Frozen triangle February.

  • Three Amigos Take the Alamo

    When no Q signed up, the PAX split the responsibilities three ways and embraced the chaos like true HIMs.

    • Hermie kicked us off with a solid warm-up: Ukrainian Soldiers, Imperial Walkers, Helicopters, and some much-needed stretches. With the muscles loose and the PAX ready, Hermie passed the baton to…

    • Tsaziki, who brought the pain with 11’s—alternating Squats and Merkins with transition runs up the hill (and not just a little hill—we’re talking all the way up the hill). Legs were smoked, lungs were gasping, and then Ponch stepped in.

    • Ponch took over with a relentless shoulder circuit: Overhead Arm Claps, Apple Pickers, and Side Arm Lifts, broken up by Mountain Climbers, Side Straddle Hops, and Monkey Hoppers. When that wasn’t enough, we ran to the other side of the lot for Abs:

    • Flutters

    • Freddie Mercuries

    • Heels to Heaven

    • More cardio for good measure.

    The final burnout was brutal: Wide-Arm Merkins, Regular Merkins, and Diamonds. We capped it off with 8 burpees and a 1.5-minute plank to make sure everyone left their comfort zone far behind.

    Mumblechatter Highlights:

    • No Rountrey locals showed up, which stung a little. Come on, fellas—the Alamo needs its defenders!

    •Nancy Lopez showed up rocking his Ohio State gear, rubbing a little salt in the wound after Rudy’s Notre Dame took the L, Rudy was a no-show.

    • Prayers were lifted for Rudy’s speedy recovery and for the week ahead to be filled with blessings and strength.

    COT:

    Gratitude for the ability to push ourselves together as a PAX.

    SYITG,

    Ponch

  • Name That Hospital!

    An 11-PAX scramble (including one FNG) arrived at the St. Chris clubhouse ahead of their 5:30 tee time, toting weights rather than clubs, for a Donald Ross-designed NTB beatdown. According to the Seal Team scramble who showed up moments later for their 5:40 tee time, the following may have happened:

    Round Format: 8 tabata sets (20s work/10s rest) and 1 lap around the track. Cart path only while the fairways emerge from their winter slumber.

    • R1: SSH / Imp. Walkers
    • R2: OH Press
    • R3: Standing Oblique Crunches
    • R4: Lawn Mowers
    • R5: 4MOM – Abs
    • R6: 4MOM – Merkins
    • Finish with two laps around the track.

    COT: Numbers/Names/Announcements

    Welcome FNG John, who found us through something called the internet! John recently moved back to RVA after stints in Colorado and Montana where he brewed hard kombucha, hence the F3 name “Scoby”. Scoby also inspired the title of this BB. He was first in order for numbering off and when we went around for names YHC asked him to announce his hospital name, age, and temporary FNG nickname to the group. John proceeded to announce where he was born, “MCV”, rather than his birth name which the entire PAX loved tremendously. We then continued name-a-rama announcing our birth names, age, F3 name, and birth hospital! YHC took us out. Next week we will request SS#’s.

    Matt Daum / 32 / NTB / St. David’s of Austin, TX

  • Almost like the Day Before

    A sunny and 70 cold morning at Beattie Weaver went something like this:

    THANG

    Slaughter Start – 10 burpees oyo

    Mosey around school for COP: SSHs, DQs, Imperial Squat Walkers, Bob & Weaves, Ukranian Soldiers, Box Cutters, Pixie Sticks, Tempo Merkins

    Mosey to benches in front of school for Triple Check: Step-Ups, Dips, Run to light and back

    Stay at front loop for Bearimeter: Partner up, Bear Crawl or Run to bear crawl around parking lot islands as a group of 2. Repeato as lunges.

    Run loop around school and back to virtual shovel flag.

    Merkin Ring of Fire

    Quick COT and Last Call took us out.

    Naked Moleskin:

    Not sure where Deep Dish and Salt Lick went on their first trip to the Lights during the Triple Check….thought they got lost in Powhatan County

    Thanks for letting me lead!