Category: Richmond, VA

  • First Watch is Overrated

    The cars kept rolling in at WaThoHuk despite the locals’ insistence that there are only a few regulars. Discussion pre-workout centered on the typical WTH routes and also furnished the BB title, stated by a PAX not to be named but is older than YHC. Hint, all but Hops are older than me. After ensuring Pigskin that he would not need a head start or directions we headed off into the gloom.

    Around the bus loop and to the track behind the school. No warm up (this is a run) let’s dive right into the Mega Beast. Run the track stop every 100m for 6 reps, finish the lap and reverso stopping at the same spots. 1/2 mile per round. Exercises were jump squats, merkins, WWII, Monkey humpers, Carolina Dry Docks, and Heels 2 Heaven. Hops was a little disappointed that burpees was not the last round but today did not feel like a burpee day. A group lap and extra lap around the parking lot got us to 4 miles total.

    Phonics and Hops set the pace and the PAX enjoyed Olympic related chatter across the board, including disadvantages of using additional poles in the pole vault or the American 1500m winner. Good luck to Hops, visiting from C’ville and providing continuing education to the attorneys of the world. Look for him again in the coming months – we’ll make sure to have some burpees for you next time. The sign up on the Q sheet threw the regulars out of sync with an SOJ/Summer Tourist Q and downrange and DaVille PAX too. Thanks for letting me take the lead and fill in as Q for the morning.

    Announcements – Westhoe Lunch next Tuesday; Others – See Slack

  • The Angels Eyebrow…or something

    A handsome septet of FW regulars welcomed this SOJ tourist into their lively gloom chatter, everyone anticipating something challenging and fresh, which is of course the Tryhard motto. Here’s how they (miraculously) earned ZERO burpees:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the lot and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    THE WESTHAM EXICON ABC’s:

    • YHC mosey’d the PAX over to the entrance of Westham Parkway and explained this morning’s novel shenanigans would be to complete x20 reps for each letter of the alphabet as the PAX runs to the end of the parkway and back, periodically stopping for each letter/reps (while expertly avoiding getting run over). Having not pre-planned the exercises, the PAX was advised their help may be needed, as there would be a x10 Burpee penalty for any letter we could not match up with an exercise. 
    • All letters successfully paired with exercises, maybe a little over half called in candence, so NO burpees!

    Mosey BTTVSF for COT:

    • Counterama # 8 (plus Upchuck who had completed some Clinic work)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Not dissimilar to the sweatfest of the F3 Beatdown Deck, this high rep and movement combo turned out to be a solid beatdown. As a relatively simple challenge that keeps the PAX together well, YHC imagines this could be easily completed at any AO in a pinch. Twill be added to YHC’s personal battery of beatdown options! Also amazing resilience of the FW gang assisting YHC with a few exercise options to avoid ANY burpees! Also excellent mumble chatter as always with the FW gang. It was suggested since we traveled in the opposite direction of the “Devil’s Taint” perhaps this route could be the “Angel’s Eyebrow” (or some other body part …YHC can’t actually recall, but it came from the murky depths of Handshake’s mind, so who knows). Great Coffeerama with Upchuck and some others at Starbucks. As always, appreciate ya’ll permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ongoing
    • Sat – Upchuck & TYA at the Bridge
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Looked Flat on the map

    5 men ready to put in some work this morning. Let’s Go!!!!

    Warmarama: Start your Garmin

    The Thang:
    Run Down Mt. Midlo to Woolridge
    Left on Woolridge to R. 60.
    Left on R. 60.
    Stop at Coalfield (Bullseye tries to call an audible; denied)
    Run it Back
    Back down R. 60
    Right on Woolridge
    Right to go back up Mt. Midlo
    BTTF

    Numberama: Namerama
    Announcements: Check that Slack
    YHC took us out

    Moleskin: Bro-Code – everyone did the 4m route with Doozy earning extra, picking up the six. Not flat after all, uphill both ways. Last .5 up Mt. Midlo was probably everyone’s favorite part of the route. Let’s Go!!

    Oyster

  • Robert Bobla

    11 or so ran/walked/skipped through various distances ranging from 4 to 6 miles….

    NMS: Pickleball is still a thing. Apparently it is possible to have never picked up a pickle-paddle and still participate in the end of season tournament. Run – don’t walk – to Batteau for a Richmond-esque version of olympic-level competition.

    Swirly gets an anal-probe and gives the cologuard box spokesperson a deserved day off….

    Saab abides

  • State Farm and Pool Boy can’t seem to count past 12

    3 Compadres made their way to The Bermuda Triangle for another test of strength and endurance. It was a steamy morning, and we had coupons aplenty.

    We moseyed over to our coupon storage and grabbed a coupl cindies, then moseyed back to the grill next to the pavilion for a standard warmarama. State Farm, and Pool Boy really need to work on his counting past 12. For some reason, they gets lost after that point.

    Next over to the restroom building for some donkey kicks before we get to use our toys. Sets of 5, 10, 15, and 20.

    Next for a triple check

    1st exercise: WW4s (WW2 situps with a 20 lb slamball, and an overhead American Hammer)

    2nd: Goblet squats with kettlebell

    Timer: Farmer’s carry 2 cindies to the tree and back. 10 Deficit Merkins between cindies every time you have to drop the cindies

    After a couple of the Farmer carries, just holding the kettlebell became difficult. Killer grip workout.

    Return cindies home and bttf.

    31s until time expired

    21 merkins and 10 V ups

    20 merkins 11 vups Etc. Etc

    I must admit I was smoked and had to modify the merkins to failure very early on. State Farm was proudly stuck his chest out after he made it through the reps. Pool Boy continues to get stronger, and pushes himself harder each time out.

    Love these Bermuda Boyz, even if they have trouble counting.

  • Better Late Than Never

    If memory serves, 5 runners and 4 ruckers took to the mean streets of Atlee. Runners ventured across Atlee Station Road –Beat It was excited–through Giles and Craney Island. If I messed up the Pax, let me know to get the big data right.

  • Slow Day

    5 runners and 3 ruckers braved the humidity to get their days started the right way. For the runners, it was a somewhat slower than usual day, and YHC audibled from his planned route to get in about four miles on the Farmhouse Loop. Meanwhile, the ruckers, lost in conversation or perhaps Giles, were a bit late returning. Numbers, names, an Emoji dash for his phone, and then Emoji took us out.

    Phonics reminded all of us about the upcoming Pickleball tournament at Batteu, and Beat It will be doing a pool training workout in just a few weeks.

  • Toga’s Time Bomb

    7 strong from across RVA joined YHC to avoid potential injury on the Ultimate field and instead opted for potential injury from excessive KB work.

    Vague recollections of a Circus workout by Toga years ago and YHC playing with the ‘Workout’ function on my watch led me to the Time Bomb. After a brief warmup we got to the main event. 6 exercises – 30 seconds each; rest between exercises decreasing from 30 seconds down to no rest in 5 second increments. For those not wanting to do the math, that’s 7 rounds. Exercises were Swings, Press, Goblet Squat, Halo, KB merkins (one hand on KB), and Sit and Press. Lots of good shoulder work against Dumar’s Dr.’s orders.

    Farmers walk around the parking lot and circle up for some Mary – beginning with the Alabama Honeymoon – the advanced KB version of the APD. Add some flutters, some complicated KB American Hammers, and a few regular APDs to close out the time.

    NMS: Excellent muggy morning to get some KB work in and for those that didn’t want to run, this was the workout for you. Welcome to B.O.B. – 2nd post in 2 days, great to have you out. Hopefully Hermie doesn’t need to do too many root canals today, the arms may be a little dead holding them in someone’s mouth. Despite moving to the City, Gumbo still found his way south of the river, just can’t take the SOJ out of him. Nancy may be starting a Pre-Pre-early Wood workout of Sitting 2 year-olds starting at 3am – be on the lookout for the pre-blast.

    Announcements:

    Float the James – Sunday Aug. 11 – See Meatball

    Sat. Aug. 17 – Pickleball Tournament – See Oyster

    Wednesday Aug. 21 – Upchuck’s 100 @ First Watch

    Wed. Aug. 28 – Magnolia Green AO Launch

    Monday Sept. 2 – Labor Day Convergence – More info to come

    Sept 20-21 – F3 RVA 10 year anniversary festivities

  • You were doing 10!?

    YHC plus a faithful two ripped up the jungle gym this morning for another addition of pull up strength. Headlamp are back in style and lit up the following down

    11s with toe touches and dips

    reverse ladder pull-ups emom down from 6-7 reps. Then banded burnout.

    way to put in the work boys!!

  • The Harvard Hustle

    PAX: BB, Booster, Chowdah, Dunder, Heist(DR), Jello, Miles Per Davis (MPD), Pack Rat (DR), Sandbar, The Country Gentleman, and Jack Myers (FNG).

    Warmup:

    We kicked things off with a lap around the track to get the blood flowing. After gathering back at the starting point, we recited the F3 mission statement and the five tenets.

    Side Straddle Hops (SSH)Copperhead SquatsDeadman HangPlankFudd and Wilson’s Wife (Up Dog and Down Dog)Inverted Scorpion KicksRosco’s Mom Stretch (Anti EH – great call, Chowdah!)
    The Thang:

    The Beast: We lined up at the end of the Harvard soccer practice field for a grueling Beast workout. Six rounds of six exercises, moving down and back at the 25, 50, and 75-yard lines. Exercises included:
    SquatsDry Docks (Pike Push-ups)Big Boy Sit-upsMonkey HumpersBurpees
    Next, we moseyed to the amphitheater area, carefully dodging beer cans at the skate park and sprinklers. There, we executed a Triple Check:
    Groups of threeRotate through three exercisesThree roundsTimer runs to the mound and back, while the team rotates through dips and step-ups.
    Brocode Run: Heading back to the flag, we engaged in a Brocode run, performing a merkin (push-up) at each lamp post. We hit about 7 or 8 posts.

    Finisher: Upon returning to the flag, we circled up tightly. The PAX held a plank while taking turns doing bear crawls around the circle. We ended with 30 seconds of stretching.

    Time: Numbers and names.

    Announcements:
    August 10 – F3 Second F baseball game.BB is working on social media for the PAX.MPD is organizing a book club – send your recommendations.
    Prayers:
    MPD mentioned a church member who had a stroke – prayers for family strength, and especially for the 9-year-old child healing.Chowdah remembered his dad, who would have been 84 yesterday and made him the man he is today.BB shared that a close family friend, Beatty, passed away. These people took his family in and were very good to them.
    Great work, everyone! Thanks for letting me lead.

    Big shout our to MPD for the ride. He is hooking me up again Thursday for the Chowdah beatdown!