Category: Richmond, VA

  • Leading from Behind

    Having no Q, I suggested a route I could run in 45 minutes: Pump to Falconbridge to Raintree to Ridgefield to Cox to Brookmont to Crowncrest to Thistledown to Pump and back to the start. About 4 to 4.5 miles. The others ran ahead and doubled back to meet me on Pump.

    Announcements:
    Convergence tomorrow on the 250th birthday of the USA.

    Prayer Requests:
    Keep your family in your prayers.

    COT
    “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed,”

    I’ll highlight a few points: “Unalienable” means our rights do not come from either a king or a majority. They are a part of who we are, ‘God given’ and they cannot be taken away by a king or a majority. “Secure these rights” meaning first comes rights and then comes government. The government exists only to preserve our rights, not to grant us rights. “Just powers” meaning the ONLY powers the government has are JUST powers. Any other powers are not legitimate.

    The Declaration of Independence summarizes the developments Natural Law (From the ancient Greeks such as Aristotle and Heraclitus to the Stoics to Thomas Aguinas to John Locke, among others) and reflects the history of the English Civil War and the Glorious Revolution of the 1600s.

  • One Toke Over The Line

    7 Lounge enthusiasts converged upon The Lounge at Twin Team this morning. 3.5 regulars and 3.5 tourists, so no takeover today, YHC checked the by-laws and Senor Frog counts for both.

    Mosey down to the parking lot by JRHS for warmerama. Counting was primarily done by YHC because leading exercises without cadence is quite difficult. Exercises included invisible jump rope, Ukranian soldiers, merkins, and Don Quixotes.

    Mosey to the track for a two pack of boberry biscuits, modified:

    Lap around the track, fast on the straigjts, slow on the turns, 10 merkins and 20 WW2s after each lap.

    Mosey back to the parking lot for touch a tree (not a post). 2, 4, and 6 trees, merkins, squats and LBCs.

    Then we found the sprinklers, and did a triple check. mosey back to the start for one burpee and a little cool down. Props to Last Call and Rosie for the coffee after.

    numbers, names, announcements (Convergence for July 4th tomorrow at 7am at Gridiron. prayers for a happy, healthy, and not overheated holiday weekend.

  • Prepped for preflight

    3 Amigos met in the sweltering 79F humidity for a little morning wakeup and to drop some water weight. According to our local artist who nearly participated in our tunnel of burpees this is what went down more or less.

    Mosey to COP. Welcome. Disclaimer. All IC. 37x Mountain Climber, 10x Turn N Bounce, 10x Don Quixote, 10x Ukranians, 10x IW, 10x Mercan, 10x peter parker, 10x kick through, 26x LBC, 10x Hello Dolly, 10x Hola Rosalita, 10x Guten Morgen Birgit, 10x APD, 5x Tuscaloosa trailerpark twister, 10x open book, 3x Chaos mercan. Mosey to tunnel.

    Tunnel of Burpee love 1+2+3+4+5 Gurpee. Burpee with knee and ankle touch, extra pushup, extra squat.

    Attila Q – Beast. HRM, WW2, Squat, xxx, xxx, xxx

    BTTF – Burpee tunnel. Mary.

    Atilla took us out. Prayers for the pax, prayers for pax family facing sickness

    NMS – props to Roger Roger who was prepped for preflight 5 min before coming out.

    Thanks for letting us lead!


  • Holy Hot Run, who’s got it???

    5 showed for the pre 4th meltdown, collectively we came up with our route. The covered bridge Buffapple trek with a little longer pull back to hit 4 miles. Pigskin impressively showed after arriving back to the states at 9pm, no surprise. Hot run but happy to have the fellas show up today!! Convergence tomorrow!! Be there for Gridiron. Pigskin took us out prayers for our families and those that are working through hard times!

  • 80s and humid

    YHC checks his outdoor thermometer ritually every morning. This was a record temp–81 degrees at 5 am! As a result, we took it slower today and did the 5 mile loop in Windsor Farms, the Foggy Farms 50 all together. It was nice to run this in the light and enjoye the amazing homes and yards. Much of the chatter related to how to train best for running, with Phonics introducing new ideas and methodologies. No one volunteered to set up a blood testing station to see how our body handled the heat today, but my guess was that this was tougher on us than 6 miles at 50 degrees in the same time.

    We implemented a walking COT since we were all soaked and needed a bit of extra time to cool down. YHC took us out.

  • Celebrating World Cup Wonder at the Woodshed

    The temperature wasn’t too bad (the humidity was another story), but FIFA fever was abound at the Woodshed on this Wednesday morning in June. As such, Snooki saw fit to utilize the soccer pitch to celebrate the U.S. team’s forthcoming game against Bosnia-Herzegovina with five members of F3 Nation. A standard Woodshed mosey (down to the end of the new neighborhood extension cul-de-sac and back to the clubhouse) and a standard Woodshed warm-up started us off before sauntering over to the soccer field.

    Line drills on the soccer field saw the PAX do lunges to quarter field, bear crawl to midfield, high knees to three-quarter field, and sprint to end line, with increasing burpees at each line marker (2, 4, 6, 8) and jogging back to the starting line. A second round of line drills repeated the procedures with Murkins and firecrackers at each line marker (1, 2, 3, 4 of each) at each line marker. Before leaving the pitch, the PAX did a quick four corners around it, with LBCs, American hammers, Freddie Mercuries, and box cutters at the corners (20/each).

    Closing the workout was a modified triple check, with groups rotating between A) a run to the playground’s picnic tables with 10 dips mixed in, B) cycles of bicep curls, overhead presses, and bent-over rows, and C) oblique dips (each side) and chest presses.

    ANNOUNCEMENTS: There is an upcoming Convergence at Gridiron (Pouncey Tract Park) on Saturday, July 4th at 7 am. A breakfast cookout will follow the workout. Summer tour continues; check Slack for locations.

    PRAYERS: To Globetrotter for his continued recovery and to all other members of F3 Nation dealing with cancer in some way, shape, or form. To all of our kids and families, especially in this drought and heat wave and with the holiday weekend (fireworks, etc.) forthcoming.

  • Stars, Stripes & Tow Straps

    With America’s 250th birthday just days away, Team USA fresh off a 2-0 win over Bosnia, and Richmond trapped in a brutal heat wave, YHC decided the obvious course of action was to grab a handful of tow straps and make everyone’s morning significantly worse. Credit goes to Machine Head for inspiring today’s tow-strap beatdown with his outstanding rope Q a few weeks back, and to DTH for bringing the tug-of-war.

    Warm-Up

    • Side Straddle Hops
    • Ukrainian Soldiers
    • Imperial Squat Walkers
    • Cherry Pickers
    • Copperhead Squats
    • Merkins
    • Shoulder Taps
    • LBCs
    • Alabama Prom Dates

    The THANG

    COP 1 – Tow Strap Resistance Challenge

    PAX split into teams of three, with two teams of four rotating the extra man.

    Round 1 – Forward Resistance Pull

    • One PAX worked toward the goal line while teammates on each end of the tow strap provided resistance.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 10 Merkins at each stop.
    • Rotating fourth man completed a bear crawl before rotating back into the team.

    Round 2 – Lateral Resistance Shuffle

    • Same resistance setup.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 5 Burpees at each stop.
    • Rotating fourth man ran alongside before rotating back in.

    Round 3 – Bernie Resistance Pull

    • Same resistance setup.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 10 Side Straddle Hops at each stop.

    COP 2 – Tug of War

    Best two out of three using the tow straps. Winning teams earned the right to call the next exercise and rep count.

    COP 3 – Elevens

    From the 20-yard line and back.

    • Two-Count Mountain Climbers
    • Shoulder Taps

    Mosey back to the flag and finish with a one-minute plank.

    Announcements

    • Saturday, July 4: Independence Day Convergence at Gridiron, followed by a July 4th cookout at Machismo’s house.
    • Sunday: Family-friendly, off-the-books ruck at Ruckhenge. Launch at 3:00 PM.

    Prayer Requests

    • Prayers for Doozy’s friend’s family as they begin another round in their battle with lung cancer.
    • Praise for the privilege of living in this incredible country and for the freedoms we enjoy as we celebrate America’s 250th anniversary.

  • Not It

    Despite the end of Boy of Summer, 4 HIMS arrived at Timberwolf eager to continue the school yard games. YHC planned to take us back to the glory days with Tag and Sharks & Minnows. Unfortunately, too many brethren succumbed to the fartsack and we lacked the numbers. Undeterred by the snoozing comrades, we regrouped and put in some work. Here’s what went down:

    Mosey to the track and brief warm up.

    Jog the curves, sprint the straightaways. At the start of the next curve, pause for an exercise rotating the leader.

    Completed 2.5 Miles with various merkins, WWIIs, Squats, Freddys, Imperial Walkers, Never Surrenders, and similar ways to get the blood flowing.

    Ended with a COT. Prayers for Cookie’s friend and Fandango’s family. Convergence at Gridiron Saturday (Text Heist for a headcount). Ended in prayer.

    Not the workout we wanted, but the workout we needed. An honor to lead!

  • Circus post Offshore/Joey Era

    With a drop of 30 PAX last week to 13 this week, Offshore and Joey Chestnut are already missed. However, what we lacked in relative numbers were made up by a host of mumble chatter especially during COP. Much of it was focused on the Howard Johnson blue colored shorts worn by Handshake.

    COP: DQs, Jazzercise, helicopters, HRMs, MCs, Irish hammers, LBCs. Mosey to benches in middle of bus loop.

    E1: Elevens with shoulder presses while on knees (idea came from a convo. with Whitesnake) and then 2 count step ups. The being on knees on drought dried ground was not a favorite for the knees. But what doesn’t kill you makes you stronger, right? Mosey to courtyard area.

    Triple check with run to end of bus loop, curls while on knees (the on knees part was modified by most) and bench presses. Mosey to curb.

    Around the loop with rifle carries, high pulls, lunges and triceps.

    Modified lindseys with swings and lawnmower pulls.

    Finished with ab exercises and some stretching. Let the sweat pour!!

    Twin Team is tomorrow’s location for the Summer tour. See Slack for details. Mr. Roger’s M is looking for 2.0 help for the summer. Reach out to him if interested. Join the summer tour so you can meet new people, see different AOs and get mileage on your vehicle. Convergence is at Gridiron this Saturday at 7. If you want to bring something for breakfast let Pinto know. Prayers for Handshake’s cousin Charlotte and Fudd’s sister Mary and their families. Stay safe and cool for America’s 250th birthday!

    Fireman Ed

  • Extra Hot Potato

    Temps were steamy this morning, and there was a mighty 4 for 45 minutes of Mary – So we tossed the potato around.

    Saab took it first with some good stretching to start us off and a Dora on the tennis courts.

    Saab wanted to do 11s and burpees but not combined, so we did 11 burpees. That was just right.

    Potato was tossed to Faceplant. 4 corners asscending, first corner 10 merkins, then first ten paces is bear crawls then run the rest of the way. Next corner 10 merkins, 20 squats, then bear crawl for 10 steps and run the rest of the way. You get the pattern… next we added 30 LBCs, and then 40 side straddle hops. BUT wait there’s more – we got to the end and now we have to unwind it all, so back again. but this time reverse bear crawl and end back where we started with 10 merkins.

    Potato was tossed to Swirly, for some picnic table work, then mosey back to the smoothest parking lot in all of Richmond, for some much needed stretching.

    Great morning all – good to see these folks. You made my day.