Category: Richmond, VA

  • Birth of the Slow Witted Hill Billy

    With the departure of EF Hutton making a multi-stop summer tour, this group of six completed this week’s installment of First Watch.

    Over to the church for COP. The pace and types of exercises were well received by the Pax, including a new unnamed exercise that was named by the Pax and serves as this back blast title.

    Off to the back parking lot for 4-Corners, Tabata style. 30 seconds of one exercise, 30 seconds of another and mosey to another corner for four corners total for that set. Despite technical difficulties, we conquered the following:

    Set 1 – Mountain Climbers and Merkins

    Set 2 – Squats and APDs

    Set 3 – Carolina Dry Docks and Box Cutters

    Back to the flag for some Mary.

    YHC took us out.

    Announcements:

    • Pickleball tournament this weekend. There is still time to sign up.
    • Señor Frog earns respect in a couple of weeks. Heartbreak will be the time and place.
    • Convergence Labor Day at the far west end AO. I think it is called Pussy Willow or something to that effect. See Whitesnake for details.
    • 10-year F3RVA convergence on September 21. Lot’s of fun and activities on the horizon.

    Coffee was great as always with Blue Moon and Fireman Ed.

  • human caterpillar

    Seven dad’s linked up to ruck for an hour. No, there was not a particular route planned, and No, the route shape doesn’t mean anything (though Purple Rain suggested Human Caterpillar). Many fine topics were discussed. Prayers for NTB’s upcoming babymoon trip to Cali and for all the families launching into a new school year. Yours, DTH

  • Things I learned today

    NAPA Valley in California is NOT an acronym for National Automotive Parts Association. In fact, it is an area in California where wine is grown.

    A $100 bottle of Bourbon goes a lot farther than a $100 bottle of wine.

    A wedding register doesn’t have to list things like fine China. Headlamps, running shoes, etc. are perfectly acceptable and in fact, are more useful.

    If you do it correctly, you can punch out the car logo on the front of a Lexus with your trailer hitch.

    Congratulations to Gypsy on his engagement!

  • Labor Day Convergence 2024

    Labor Day Convergence 2024

    As the Summer Tour ends and Pickleball tournament injuries subside, please come to the RVA Labor Day Convergence at a new Monday Short Pump AO (named to be revealed later). 7AM launch, Monday September 2nd, at Nuckols Farm Elementary off North Gayton Road. Only 20 minutes from Westchester Commons and 20 minutes from U of R, it is located behind Greengate and Strange’s Florist.

    Whitesnake (and others) will perform and there will be snacks.

    Spread the word and hope to see you there!

  • Crowdsourcing

    Seven dudes, seven kettlebells, one parking lot, a Fitbit showing 5:30. You know what time it is!

    Mosey around the school, sans kettlebells. Circle up for:

    Andy Dufresne straight up, R then L, helicopters in cadence, dead man hang straight down, R then L, hold a deep squat, 20 merkins in cadence, Fudd and Wilson’s wives, in plank position R foot to R hand and hold, reverso, Freddie Mercurys w/ variable cadence

    YHC hit the easy button and let the PAX decide today’s workout. 

    The parking lot has 4 corners. Corner 1 = upper body, corner 2 = lower body, corner 3 = core, corner 4 = wildcard, PAX rifle carried their kettlebells between corners. The PAX chose the following exercises: 

    Corner 1 = Overhead press, merkins, clean and press, lawnmower pulls

    Corner 2 = Single-leg deadlifts, goblet squats, single-leg calf raises, Romanian deadlifts 

    Corner 3 = Plank pull throughs, swings, WWIIIs, lay on back with feet together and raised 6” off the ground and perform 25 chest presses

    Corner 4 = Curls, skull crushers, American hammers, burpees 

    Some time still on the clock. Circle up to bank reps, everyone’s reps count toward the group total. We did 200 curls, 200 skull crushers, and 200 swings. OYO stretching for another minute or two before time called.  

    Hermey took us out. 

    Lots of good mumble chatter. If you plan to go to Busch Gardens, a chat with Heist or Tzatziki will help you make the most of your visit. OC gives the best gifts; ask him if you need ideas. Hermey likes to fish. Boberry answered your prayers and is bringing IronPAX back next month. Lots going on. Check Slack. Get in on the action. Thank you all for showing up and putting out. Always an honor for me to lead. 

  • Tour de Giles

    4 runners and 1 rucker covered just about the entirety of Giles today. The runners hit most of Giles’s cul-de-sacs. The Giles hill hit the runners back. Beat It took us out.

    Announcements: Pickleball tournament Saturday. Talk to Hitchiker.

    Water training, including drown prevention training, Sunday. Talk to Beat It.

    It’s always good catching up with everyone and enjoying the improving weather. We all need to be more aware of using lights and high-visibility clothing/accessories as we lose the sunlight in the morning this time of year.

  • Swim in Livestock Fecal Matter and See What Happens

    YHC has not been contributing as a Q in recent months, so time to grab a week and serve a red pill.  Seven noble warriors linked arms at HBR this morning and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on HBR Hill with HRM and jump squats
    • Mosey to the jerkin gym for 4x of 8 reps
    • 3x check with wall sits and elbow planks; timer bear crawled ½ across football field and jogged the rest
    • Lindsay at the bleachers with dips and H2H
    • Bernie Sanders up the hill to the parking lot for some Mary with one-legged crunches on each side
    • COT with YHC taking us out

    Great work by the PAX today.  It was good to be back with these men!  Day started with a conversation of how to get e coli in Lake Anna.  Very educational for those that lack common sense.

    Prayers up for Whitesnake and Offshore on recent losses in their families.  Thanksgiving for a positive diagnosis for Splinter’s sister.

    Lunch at Firehouse Subs in Innsbrook today!

    God is good all of the time!

    Attila

  • Dusk til Dawn

    WARMUPS at the tennis court:

    • Side straddle hops
    • Don quixotes
    • LBCs
    • The Merkin

    Renained on the tennis court for 4 corners:

    • 5 Burpees
    • 10 Merkins
    • 20 LBCs
    • 30 Jump Squats

    Reapeato, Reverso

    Mosey to the hill began with 20 Dips on your own to prepare for The Wheelbarrow up the hill to a crab walk back down the hill, triple set.

    Mosey to the far left parking lot for my signature… THE BERMUDA TRIANGLE ~3 markers ~3Oyds apart in shape of a
    triangle. Pax performs one burpee at first
    marker and bear crawls to 2nd marker, 2
    burpees and bear crawl to 3rd marker, 3
    burpees and bear crawl back to 1st marker, 4 burpees… took it easy because those is usually a rinse & repeat x3.

    Hand walked the curb for about 50 yards with a temporary modification of Lunges. Then a Reverso!

    Mosey’d back to the flag to finish off with some Broga…. thanks to State Farm for leading that for us!

    Announcements:

    Pickle ball this Saturday for whomever would like to join State Farm & EF Hutton.

    THIS SUNDAY WILL BE THE LAST DAY OF POOL BOYS WORKOUT AT THE POOL…it’s a blast if you havent been, unfortunately I will be out of town… check with Poll Boy for the location & time.

  • Too Confusing, Go with the Standby

    Ump-teen runners/walkers/ruckers gathered in our favorite Tuesday morning spot for today’s route. To alleviate any anxiety amongst the PAX, YHC stated our intended route at 525. There was a shit-eating grin on Saab’s face for some reason. I can never tell if he is happy or sad when intervals aren’t called. Regardless, we launched at 530 with a reminder of today’s route. Mount Henrico. Some didn’t hear the first time it was called and thus were relieved that we weren’t doing intervals. Welcome Sippy Cup back and then off we went.

    The Route

    It’s been well documented throughout the years so I’ll summarize here.

    Right, left, left, right, right, left, right/left, left, left, (ruckers return here), right, left (4s & 6s), left (6s), right, left. Return and come home at your appropriate points following these directions.

    Right, left, right/right (6s), left, right, right, right/left, right, left, left, right, right, left.

    Numbers, names, more numbers, more names, departures, announcements, more departures, more arrivals, YHC took us out.

    Announcements

    • Pickleball tourney this Saturday. See Hitch to register. There will be prizes.
    • Ruckhenge with Q source on Wednesday’s at 0500 at Stony Point Einsteins.

    Moleskin

    We may start on time at F3 but Spider Run tends to end at various times depending on your pace/desires. No worries, any time you are slugging the miles with your buds, it’s all good.

    Ample discussion this morning in my group consisted of slacking (not the good kind) college students, office space (lower case, not upper case), upcoming babies (not mine), random half marathon training (possibly mine), olympic highs and lows, followed by Garbage Plate finally remembering the name of his daughter’s y-princess tribe. How-how!!!

    Great to have Sippy Cup back out in the gloom. Glad to hear he is on the up-and-up. We almost lost Faceplant when Sippy started describing his procedure. He’s used to parking lot paint, not blood.

    Great to see all the faces out there today. Perfect running weather is on the horizon.

    Splinter out.

  • Nasty Triple Nickel

    4 godzillas came to swing on the bars this morning. Great having Posh out to kick off the early bird special. Posh showed Big Rig that the baby giraffe approach to the bands is perfectly okay! The headlamps lit the following pump-a-thon…

    • Warmarama
    • Banded Muscle-Ups
      • 3 sets per person, practicing form and strength
    • TRIPLE NICKEL
      • 3 stations, 5 reps each, 5 times through
      • 1 – Weighted Pull-ups
      • 2 – Dips
      • 3 – Toes to Bar

    The group is getting stronger and more athletic as we practice these movements. Way to go HIMs! SYITG.

    -State Farm