Category: Richmond, VA

  • Yo-Yo Route

    12 runners/walkers and a 5 bikers strung themselves together in the latest edition of THE Run at Mary Mumford (RAMM). Air, land, and sea conditions held constant at 70 and sunny. According to the pack of tomatoes running on Grooooove, the following might have happened:

    Parking lot south on Commonwealth to the gravel track / dirt track / quarter mile loop / whatever any PAX member calls it. Run 1/2 of the loop to Westhampton. North on Westhampton to Grove.

    Left on Grove. Left on Lexington. Choose your own adventure going either left (Lexington) or right (Albemarle) and complete the loop back to Grove. Right on Grove. Right on Westhampton. 

    Left onto the gravel track / dirt track / quarter mile loop / whatever any PAX member calls it. Return to Westhampton and repeat the above loops back / forth for the 45 minutes. 

    Finish at 6:15 at the parking lot. 

    Numbers, names, (cyclists return), more names, and Marv was gracious in taking us out.

    Announcements: 

    Summer Tour. Get out there. Meet some new guys. See some new places. Learn to navigate Hutton’s spreadsheet. 

    Prayer requests: 

    We have at least two guys whose loved ones are fighting tough battles with challenging diseases. It can be easy to rattle off names, but let’s think hard about how we can help our friends and their families. Fudd’s sister is going through a second battle with breast cancer. Splinter’s mom has just 2 weeks ago been diagnosed with leukemia. Leadership is about helping other people. For those who remember Inky Johnson, “It’s not about you.” Let’s get after it and support our pals.

    NMS: 

    Yo-Yo Route today. T-claps to Wedding Singer and Hitch for remembering the greeting. 

    Good chat after the run with some guys about appreciating what we have and learning that a lot of modest things can be overcome and make us stronger.

    Upchuck spits the bit.

  • No alcohol in this daiquiri

    7 strong men came out to sweat as I dove into my VQ. The day’s sun beating on the asphalt and a quick rain hitting it before the start, setup a great sweatfest to be had.

    Warmup- Mosey through parking lot to circle up for: SSH, Ukrainian Soldiers, DQ, Arm Circles, Merkins, Shoulder/Knee taps, Mtn Climbers, Flutter Kicks

    COP #1- Walking lunges to 1st line, 15 merkins, broad jump burpees to 2nd line, 25 american hammers, bear crawl to curb, rinse and repeat x5

    COP#2- Indian Run with last man dropping for 5 mtn climbers before sprinting to front. Staying in line, dropped into bear crawl with last man doing 5 burpees

    COP #3- 4 corners, 25 reps each corner. Squats, LBC, SSH, plank jacks.

    Counterama, Namerama, Announcements, Closing Prayer.

  • Worth remembering

    10 strong came out to perfect 70 degree & sunny weather to celebrate American awesomeness on the 80th Anniversary of D-Day. With Limey visiting from Charlotte we did:

    COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to soccer fields: 4 Corners with 20 rounds each corner. Round 1: Merkins, Round 2: Heels2Heaven, Round 3: Jumpsquats, Round 4: LBCs. Back over to blacktop for an easy Dora until Handshake complained so Audible to:

    Dora 80th style: 80 Burpees, 160 Merkins, 240 LBCs. Back to flag for 2 min of Mary. YHC took us out.

    NMS: Nice to have 10 out a 45MoM. Appreciate Kubota’s promo last night. YHC was struck while thinking about this being the 80th anniversary of D-Day that our kids & younger generation have no first-hand knowledge of WWII as all those from that timeframe have passed away. Growing up we all had direct exposure to WWII veterans somehow, many as family members we looked up to in awe. With that generation passing away those stories are fading into the past and sadly will be lost to history if we do not share these stories with our kids. What the US accomplished in WWII was incredible and should be celebrated until the end of time. As a buddy of mine says the best part of Band of Brothers was the clips of the Veterans at the beginning. So with school out and time on our hands sit your kids in front of the TV and have them watch some history & remind them how lucky we are to live in this great nation. Then tell them stories about your family members who served and make sure their memories live on another generation.

    Additionally if you want to teach your kids some real history take them to Berkeley Plantation this summer..

  • Country Music

    I brought music with a range of genres; 60s and 70s rock, contemporary Spanish and some old-school country music. Offshore asked if one of the songs on the play list was “You’re the reason our kids are ugly”. Nope. But maybe I need to find that one.

    Warmup

    • SSHs, Ukrainian Soldiers, Don Quixote, plank stretch, arms stretch.

    Walk over to the covered walkway for a Burpee countdown

    • 20 Swings/5 Burpees;
    • 18 Hammer Curls/5 Burpees,
    • 16 Upright Rows/4 Burpees,
    • 14 Triceps/4 Burpees,
    • 12 Sit & Press/3 Burpees,
    • 10 Press/3 Burpees,
    • 8 Squats/2 Burpees,
    • 6 Swings/2 Burpees,
    • 4 Hammer Curls/1 Burpee,
    • 2 Upright Rows/1 Burpee.
    • Run around island:

    11s. We walked back and forth across the covered walkway area between two cones.

    • Renegade Rows, Rifle carry both directions, Bench Press
    • Run around island

    11s. We walked back and forth across the covered walkway area between the school and the curb.

    • 10 Merkins, Waiter’s carry both directions. Overhead pulls.
    • Run around island

    Back to the flag

    • 60-count 6-inch leg lift

    Numberama, namearama

    Announcements:

    Today: Ruck tonight in memory of D-Day, 80 years ago. Check Slack

    Tuesday noon: 2nd F at Firehouse Subs on Tuesday (in 5 days)

    Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

  • Zac Efron: Iron Claw but Weird Jaw

    A dozen grown-boys got their day started the right way by playing some Ultimate Frisbee. With McGruff’s fancy frisbee in hand, here’s what went down…

    Moseyed down to the track for a quick lap. Several PAX members spent their time debating whether or not Zac Efron is on roids and why the heck his jaw looks like The Crimson Chin. (Google it). YHC spent most of the time deflecting comments from the PAX about Zac Efron being his man-crush. No, Sir. YHC is more of a Hugh Jackman guy. The dude plays Wolverine and then turns around and puts on a theater display in The Greatest Showman! Don’t have a man-crush, you say? Liar. Game recognize game!

    Warmarama – Gave the F3 mission and got into it…SSH, DonQ’s, Cherry Pickers, several shoulder stretches, Merkins, Wilson’s Wife, Rosco’s Mom, LBC’s.

    The THANG – Split up into two teams of 6. The bad guys won 7-5. YHC takes all the blame for the L and for an emotional outburst or two. Stats were hard to track but here are your comps…

    Warby – “Hines Ward” Tough player that’s not afraid to do the dirty work.

    Fandango – “Ed Reed” Ball-hawking defender who’s always setting up field position.

    McGruff – “Ja’Marr Chase” A tone-setter whose presence creates opportunities for the offense.

    Oyster – “Jason Witten” The unspoken leader of an efficient offense.

    State Farm – “George Kittle” Dependable and a force in the middle of the field.

    Cookie – “Troy Polamalu” Always at the center of the action.

    Futon – “Charles Woodson” Silent assassin contributing on both ends of the field.

    McRib – “Mike Vrabel” Quiet confidence and a coach on the field.

    Wildcat – “Larry Fitzgerald” Hops for days and absolutely zero quit in the guy.

    Crabgrass – “JJ Watt” Great defensive player that also somehow finds the endzone.

    Finkle – “CJ Stroud” Fearless rookie that you know isn’t a flash in the pan.

    Rudy – “Antonio Brown” Emotionally driven with high-high’s and low-low’s.

    Announcements

    • Monday, June 24th – Wildcat’s Birthday Q at The Alamo. Bring your barf bags!
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.
    • June 10th-June 16th – SOJ Takeover

    Prayer Requests/”WINS”

    • PRAYERS – NA
    • WIN – Played “popcorn” in the circle talking about planned donations for the F3 Pediatric Cancer Fundraiser/Team Brightside. SMASHING our goal but let’s keep pushing!
    • WIN – Cookie and his wife are celebrating their 13th (Not 11th) wedding anniversary!
    • WIN – Finkle (FNG) sought out F3 on his own and showed up this morning ready to roll!

  • Xibalba

    9 conquistadors and one Tree of Life.

    Steeled themselves, warmarama to the concrete sounds of the jungle.

    Onward to the moist Goldilocks hillock, triple bear check.

    Onward to the Crossing, 3 ways to live and one way to die.

    As we lay on the tracks, watching the slow clouds, necks on the rail, one certainty.

    The train comes, one day or another. Not today.

    Hacking deeper into the woods on the trail of tents, we didn’t find The Fountain.

    Only the inevitability of acceptance, open to all men, rain or shine.

  • Welcome to Ruckhenge!

    9 men rose early and made the trek to Ruckhenge. A low key lap around the parking lot (to give any stragglers a chance to join) was followed by brief warmarama and then a quick pace hike behind the shopping center to the trails of Larus Park. There we traversed the undulating trails while engaged in steady upbeat banter. A loop completed along the way shown by blazes of many colors—yellow, red, green, and red again saw us back to the Flag in 3.1 miles. Thanks for a great start to Ruckhenge and the coffeeteria that followed.

    Numberama,/names, announcements and prayers with DTH taking us out. Till next time.

  • PDGA – Westham Open

    5 tremendously talented individuals showed up for the inaugural Westham open. I was told the 5-hole tourney would be on ESPN the Ocho but no cameras or spectators were around. Maybe better publicity next time.

    COP: DMH, DQ mosey to Club Vista Lane, 25 merkins, mosey to College Road, 25 WWIIs. Mosey to hole 1 at the famous Spider disc golf club. Helicopters before we start.

    Hole 1 – Throw disc, bear crawl, etc. until your disc is in the basket. Every shot gets 3 burpees.

    Hole 2 – Throw disc, lunge, until your disc is in the basket. Each shot gets 10 jump squats.

    Hole 3 (really hole 18 because hole 3 is hard to play at 5:20 in the morning) – Throw disc, crabwalk forward, etc. Each shot gets 5 CDDs.

    Replay Hole 1 – EF Hutton has a shot within 4 feet of the hole; that young fella learns quick. He gets the one birdie.

    Replay Hole 2

    Mosey back to Club Vista – 25 wide grip merkins, to Westham – 20 diamond merkins. To home base.

    Finished with Freddie Mercuries and American hammers.

    Ef Hutton wins the tourney with an average of par and the tourney’s only birdie. Congrats and you will receive a prize to be determined at a later point in time.

    Prayers for Fudd’s sister and Splinter’s mother and Fireman Ed’s father n’ law. Enjoy the humidity.

    Fireman Ed

  • Tres Amigos

    3 fine looking gents left the fart sack early to limber up prior to the impending Fireman Ed beatdown. A variety of areas were emphasized including shoulders, hammys, hips. Shorter shavasana was chastised by the Pax, note to self. Great work fellas, thank you for the conversation and commitment to stretch with me after my week hiatus.

  • I thought this was a boot camp.

    3 men of F3 ready for some long moseys with a little boot camp thrown in. Let’s gooo!!

    1 Mile Mosey
    Warmarama:
    SSH, Helicopters, Arm Circles, Imperials Walkers, Merkins, LBC.

    The Thang:
    Cross the Bridge – 10 Squats every light pole.
    Cross the Bridge back – 10 Ukranian Solders every light pole.

    Long Mosey to the Amphitheater.
    Escalating Merkins to the top. 1 – 18.

    BTTF
    Numberama, Namerama
    Announcements (See Slack)
    YHC took us out. (Prayers for Fudd’s sister).

    Almost 3 miles. Great to have Limey (downrange from Charlotte) who is in town for work. We were about .5 miles into our Long Mosey when he found us. Amazing since many of us who have run late have not always been so lucky. Limey is planning on posting at Mary tomorrow, so be on the lookout.

    Lots of announcements from new AOs, the Tour, and a CSAUP might be in the works. Let’s Go!!!

    Oyster