Category: Richmond, VA

  • Time Standing Still

    A whopping 17 of RVA’s finest and best looking lads took to the streets of Tuckahoe to analyze the effects of the evening summer squall. On the guest list today was 2 out of town visitors from across the country to witness firsthand what YHC had planned. Let us begin..

    Mosey to the church parking lot to comment on the newly installed fire hydrant and island for protection. Circle up for introductions and disclaimers. Warm ups included SSH’s, Deadman Hang, Jazzercise, DQ’s, Helis, LBC’s, Suzanne Summers left, Freddie Mercuries, Suzanne Summers right & Hello Dollies. All is right with the world, so let the beatdown commence..

    Mosey to the executive church parking lot to the pile of coupons. Split off into numerous groups of 3 (or round up if needed) for Triple Check. Round 1 included Wiper Merkins on the coupons, WWII’s, while timer runs the loop. Round 2 included Curls for the Gurls, Mountain Climbers, while timer runs the loop in the opposite direction. Return the coupons to their woody abode and mosey to the bank lot…

    4 Corners. Bear Crawl to 1st corner, 10 merkins. Lunge to 2nd corner, 20 Squats. Bear crawl to the 3rd corner, 30 WWII’s. Lunge to the 4th corner, 40 Monkey Humpers. Car enters the parking lot, so out we go like a thief in the dawn.

    Mosey back to the school past the downed limb to the Wall o Pain. Triple Check again to eat some clock. Dirty Hook ups, Peoples Chair, Timer runs the bus loop. Mosey to the green grass for some quick mary on your 6. Time is called.

    Announcements – Congrats to Bodos and Oyster on their Pickle Victory over the weekend. New AO holding Labor Day Convergence and being launched near Short Pump by Whitesnake, see slack for deets. Welcome to our out of town Travelers Salt Lick (F3 Lubbock) and Rep Sleepy (F3 Smokies), both in town this week for work with the anticipation to hit other AO’s.

    YHC took us out.

    NMS: Phenomenal turnout this morning for perfect conditions. YHC wanted to put a brief stop to all the running the AO has done lately. No better way to take the Q and reintroduce the coupons. Great mumble chatter about weekend excursions and the highly anticipated start of school. Hopefully power is restored to those affected by the recent storm. Thank you gents for the opportunity to lead. Great work fellas.

  • To the hill we go!

    6 Monday morning Warriors. 4 Runners, 2 Ruckers ready to take on the day! Let’s Go

    Warmarama: Slow mosey to the bottom of Twin Team

    The Thang: 4 Miles
    Up Twin Team, cross over to Ashwell Dr. (Tarrington).
    Down Ashwell Dr, Left on Sherfield.
    Left on Welby Dr.
    Right on Riverton Ridge Dr.
    Left on James River.
    Right (unnamed road) after James River High School.
    Loop around the school and Back to Betty Weaver.

    BTTF
    Numberama: Namerama
    Announcements: 369 days until 2025 – F3 Pickleball Tournament
    YHC Took us out.

    Moleskin: Great Run and Ruck today boys. Great way to start the week. Pickleball Training Starts today!

    Oyster

  • This is my block, there are many like it…

    13 HIMs came out to shake off summer and immediately noticed a few cinder blocks lined up nicely to greet them. YHC thoughts invoked Full Metal Jacket…this block is mine, there are many like it, but this one is mine…turns out that when there are many like it, you don’t know which one is yours, so you just pick up whatever one you arrive at. Didn’t matter, we had work to do.

    Quick mosey to the end of the cul-de-sac and back with a warmup brew of SSH, Deadman hangs, cherry pickers aka crabgrass grabbers, Ukrainian Soldiers, Imperial Walkers, hand release merkins, LBC, Roscoe’s mom, and some light jazzercise to loosen up

    The THANG 1 – 11’s

    Start at tennis court with 1 cinder block bicep curl, run to the dumpster and do 10 squats, run back to tennis court. Rinse & repeat x11.

    The THANG 2 – Wishbone

    5 checkpoints from one end of the parking lot to the next were established. Each HIM to carry a block via lunges to the first checkpoint, drop the weight and run to the top of the hill in front of the clubhouse, do 5 merkins and run back to your block. Lunge carry to the next checkpoint, run to the top of the hill, 5 merkins, return. Repeat until you reach the other end of the parking lot.

    The THANG 3 – Triple Check @ Bunny Hop Hill

    Inspired by the family of cute bunnies we often see in the morning, I thought it would only be fitting that we do Murder Bunnies as part of a triple check – Murder Bunny up the slope and walk back with coupon. Other PAX rotate between bicep curls and overhead press. Veterans quickly pointed out that this is an illegal move and reserved for Iron Pax. Noted! The HIMs were up for the challenge and we proceeded as planned.

    Ended with two rounds of Ring of Fire Merkin edition, 10 of your choosing. Hermey once again demonstrated why he is the Alpha Male.

    Announcements – 2 new AO’s opening up, 10 year convergence

    Prayer Requests – Dumar’s father is having a serious surgery to remove nose cancer and a family friend just found out they have cancer as well. Heist’s friend Denise is battling cancer, ask for support for her. Prayers for children and teachers’ returning to school. Few PAX members are nicked up, asking for speedy recovery and look forward to seeing them soon.

    Until next time!

  • This is a Running AO. Run It.

    6 ran their tails off in the latest edition of Sunday Funday. Temperatures were 70 and sunny. According to the Chairperson of the VCO Data Science Department, the following exercises were pre-planned and might have happened.

    North bank, Belle Isle, South Bank, Buttermilk, Bridge, Home. Roughly 6 miles. Six slogging miles of heavy, wet air.

    Numbers, names, and we all went out.

    Ellwood’s to celebrate. Good to have some other dudes join us.

    NMS: Sunday Funday is a different sort of AO. Ten cuidado. 95% of the time, there is no Q. There is a very limited COT. Not one anyone would think of as a COT, but it’s there, if you know what to look for. If you sign up to Q it, you had better do it – and not half way, or a mile or two, or some other way, or make up some new thing and call it this thing. This is a running AO – if you can’t do it or don’t want to do it, don’t Q it. ‘Cause, it’s hard as it is. This PAX earns this. There are unspoken rules (like, don’t tell the PAX what to do, don’t wait for certain PAX, or don’t not wait for the other PAX). It’s intricate, it’s delicate, and it’s not to be trifled with. Surely, don’t show up to do something that’s not Sunday Funday. That’s very much not Sunday Funday. That’s some other thing. And, if someone wants to do that, then do that. But, don’t try to do this. It’s different. It’s not your average F3 workout. It’s different.

    And, like this weekend, Ollivander is on these trails. He has a wicked sense of humor.

    All else equal, it’s great to have Sippy and Offshore back on the trails. Our best to Offshore. Sorry to hear about your dad. The PAX send their best.

  • SAVE THE BABY

    Last scheduled Holy water but more to come. Good positive turnout and looking to grow from here.

    WARMARAMA: Stretches oyo and laps to warm up and cool off in the pool. After we jumped in the relay race. Two teams of two, One person bear crawling underwater with 20lb dumbbells while the other swims a lap and jumps out for 5 merkins. Back in to tag the team mate until they reached the side of the pool they started on. Next was the buddy brick teams of two slide a dumbell under water while both are holding onto it. One had to hold onto the dumbell at all times. Each would alternate coming up for air. Working on treading water we passed a small 5lb watermelon ball while keeping it above water. It you drop it you had to retrieve it.

    THE THANG:The baby 10lb dumbell made it’s way too the deepend and needed to be saved. After various different routines of saving the baby we moved onto drownproofing. While some may find it intimidating it’s a great exercise to become more comfortable with under water activities. Alot of boundaries were pushed and great improvements made today. Buddy breathing using a snorkel is a great team building breathing exercise that pushes everyone.

    I’m looking forward to hosting more feel free to reach out. Great work by all today.

  • Ultimate Warriors

    It was looking like it was just going to be House Party and myself until just a few minutes before post time, when Choo Choo and Beaver rolled in. Then with a minute to spare, an FNG pulls in!  We start to mosey to the basketball court and what looks like another FNG comes in!  The Q-drenaline was real!  So with 6 Ultimate Fighters, we made our way to the basketball court.


    Mosey to the basketball court
    Standard warmarama with F3 Mission, Credo, and 5 core principles
    Wall work 3 rounds
    Hoe downs
    Heel touchers
    Donkey kicks


    NASCAR
    A Shaw-shank Special. Kind of Indigenous People’s style workout.
    Person in the back does a lap around the basketball court and comes back to the front while PAX perform a called exercise.
    Heels to heaven
    LBCs
    Shoulder taps
    Crab cakes
    Air squats
    WW2s

    Mosey to the Coupon Cowpasture and grab some coupons.


    Triple check
    Hand Release Merkins
    Curls
    One PAX runs to the tree and back


    With about 8 minutes left YHC just had the PAX Plank on their own while each of us said something about ourselves. Got to know a little bit about our 2 FNGs. They both pushed through a tough workout. Real fighters!  Seriously, Jack Links is a former boxer (and a beast!), and Tom Hardy is a veteran, who works at the V.A. and is very much into MMA and practices in Jiu Jitsu himself.
    Props to House Party who toughed out a triple workout (a run, a ruck, and a boot camp) with myself. And to Choo Choo and Beaver who also fought through a tough workout after posting all over DaVille this week.
    Great PAX today! I was blessed to lead this group of HIMs!

  • The gates…open on time

    Yes this morning unlike last week when I arrived, the gates were open and the people were starting to get their Saturday walks in. YHC arrived, a few minutes later Chaplain arrived so just the 2 of us.

    We took off, 3 laps around the park the first mile at a good pace, then we cranked it up hitting an 8:35/mile as we finished the final lap, over to the woods for a bodyweight 300 routine. 10 pull ups, 20 steps up(if you can do them on the bench in the woods, the parking lot ones no problem), 30 scrunchie frogs, 40 incline merkins on the bench or post, 50 SSHs. When finished and a little rest, reverse start at 50 down to 10.

    After that, run the trail with the hills there was no way that we would be doing that insane pace yet we were moving pretty good then Chaplain got hit with that dreaded muscle cramp in the calf(which while running will stop you right there). After he stretched out and got it to loosen a little, we ventured on deciding to not go up and down hills but the one hill that rises a little gradually. Arriving back total of 3.65 miles, Chaplain getting his calf worked out and resting before he unleashed Merkinpalooza. Till next time!!!😈

  • Push-Ups For Harambe

    The Pickle Ball haters were out in full force at Rock N Roll, including an FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:

    Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Copperhead Squats, Suzanne Somers, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins, Open the Gate’s, Walking Ukranian Soldiers, Reverse Mummy Kicks, Lt. Dan’s.

    Exercise One: 4 Corners, all Merkins
    10 Chuck Norris
    10 Chuck Norris, 20 Hand release
    10 Chuck Norris, 20 Hand release, 30 Wide Grip
    10 Chuck Norris, 20 Hand release, 30 Wide Grip, 40 Carolina Dry Docks

    Lunge in between each corner

    Mosey to the Dog Park area for Exercise Two: Team Run vs. Team Abs

    Round 1: Team Run goes to the end of the dog park and back while Team Abs does WWII sit-ups. Switch teams
    Round 2: Same pattern, Mudslide calls Mountain Climbers
    Round 3: Heels to Heaven (Fergie)
    Round 4: LBC’s (Steamer)

    Mosey to back of the baseball field for Murder Gorillas – made our way across the hill to the fence. Finished up with 50 Gorilla humpers

    Exercise Three: Self-Dora
    *Managed to work in an EF Hutton reference as he did this at the Crossing the other week
    100 Merkins – run to the end of the trail and back after every 25
    200 Jump Squats – run after each set of 50
    300 Flutter Kicks

    Back the Flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: What a great morning! The PAX were looking strong and mumblechatter was abundant. It was an honor to welcome Dauber into the group. He is the women’s basketball coach at U of R……..and from Minnesota. Have to admit, I had no idea who Dauber was, but the name stuck. Keep posting. The Tarrington Posse was representing today. Also was cool to have Fergie at this AO for the first time. I heard that Boberry and Rubble may be on the Q sheet in the near future – very impressive. YHC had to dig deep on this one after Mudslide’s Morning Wood extravaganza

    SYITG

  • Spoke too soon

    3 Over Achievers skipped the snooze button and made the best of 5am at Goyne Park for a nice stroll to Downtown Chester. Last time Boberry and I ran here, he called out on my Run Q planning. So instead of winging it as usual, I mapped out a nice run with an extra little treat. We took Ecoff to Iron Bridge and made a left to Thomas Dale High School. Made our way behind the school to the football stadium, and the SWEET track. I could hardly hear my footsteps on their cushy track surface. We did 2 laps then made our way back. Then right after I was bragging about my sick Run Q skills, I know House Party and Boberry were impressed, I couldn’t remember the route I planned to get back. Had to improvise and go back the way we came. Still got the 5 miles and a tenth. Next time maybe I’ll wait until the run is over to start bragging. Couldn’t have asked for better company.

  • 360k For That??

    House Party and Big Rig did a 2+ mile ruck in the neighborhood around Goyne Park. Lots of chatter on multiple topics, and we checked out the local real estate. Rucking is great active recovery. Maybe not so much with a cinder block the whole way.