Category: Richmond, VA

  • 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

  • doors

    COP

    rolled up along with a few boot campers and a lone runner. Warmarama with ssh, merkin, helos, lbc, 5 min of dojo dan training, some good mumble chatter

    THANG

    door WO with burpees, merkins, squats, ww2, freddie merk, lunges, box cutters, and so on

    ring of fire, 7 min of mary, stretching

    COT

    number/namarama, announcemnts, prayer requests, and DDraper brought us out. Appreciate yall allowing me the pleasure to lead gentlemen.

  • five alive

    5 gents showed up to take on the day the right way

    COP — DQ, IJR, LBC, FM, Windmills,

    alternating exercises at lights
    15 KB presses
    15 squats

    round 2
    15 KB flutters
    15 halos

    round 3
    15 sit up presses
    15 around the worlds

    20 KB swings at last light

    don’t drop the soap
    hold the KB in front of you as long as possible
    dop the bell and run a lap then do 10 merkins

    2nd round repeato
    except do 15 WW2

    3rd round repeato
    with just a run

    Boat canoes

    Announcements, Numbers, Names

  • Trashy

    Three warriors and part time garbage men ran to Short Pump Park for a trashy workout. I hurt my wrist and got a nice raspberry from softball last night. The wrist injury meant it would be all legs and abs this morning.

    We warmed up in the garden that I did not know existed and did some DQs, Imperial Walkers,Hillbillies, LBCs and Freddie’s.

    Then in between picking up trash, we did a modified double quarter pounder. Started with 25 reverse crunches , 50 American Hammers, 75 single count flutters, 100 SSH and a run around the grey bricked road between each. Second time, 25 squats, 50 step ups, 75 single count Ukranian soldiers, 100 SSH with laps in between.

    We picked up after more Tuesday park attendees, and then moseyed back through WB Village and back to Pocahontas. After a couple laps of the bus loop we got over 3 miles and likely 3 pounds of trash (including socks) disposed in trash cans along the way. Only the 3 regulars today—summer tour must not make its way to WTH.

  • Modify with Good Form

    Extra Credit this morning was focused on finding modifications with good form. Let’s face it, many of us can’t do even 1 pull up. And many of us that can, are spent after just a few. But we’re pushing to get better.

    We did some hollow rockers, toes to bar, escalators, assisted pull ups, negatives, jerkins, walking jerkins, and also threw in some different versions of dips.

    Good work by Pool Boy. He knew he’d have to leave for work a few minutes early this morning, but decided to come in even earlier to get his work in!

  • Work the Body

    Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included:

    Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom

    There was not much ab work in the KB routine today, so we included some in the warmarama:

    Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks

    The Thang:

    20 KB Swings

    20 KB Squats

    20 Lunges (10/leg)

    30 Calf Raises 

    20 Single-Leg Deadlifts (10/leg)

    20 Merkin KB Pull Throughs

    10 Big Boy Sit Ups

    20 One Arm Rows (10/arm)

    20 Upright Rows

    20 Single Arm Overhead Presses (10/arm)

    20 Curls

    15 Skull Crushers

    After two rounds of the above KB routine, the PAX went for a brisk mosey around the school. I started to feel like I might toss my cookies (a “Q Spew,” per official F3 lexicon) and walked the final hundred yards back to the KB circle. Of course, the magnanimous PAX, embodying the F3 credo, circled back for me, and, my cookies having settled, we tried to complete a third round but finished about halfway through KB merkin pulls throughs.

    There was some talk afterward, how it’s nice to vary the normal F3 workouts of calisthenics + cardio with some KB training, that variation improves fitness and helps to prevent overtraining (I’m paraphrasing some here).

    Announcements:

    The F3 summer tour is in full swing. 

    Sable is launching a new ruck AO (“Ruckhenge”) tomorrow morning from 5 – 6 AM. Meeting in front of the Einstein Bagels in the parking lot of the Stony Point shopping center. See slack. A historic opportunity to post at a new AO. “Where were you when Ruckhenge launched?” Your grandchildren will want to know. 

    A general call to take care of one another. If you haven’t seen a guy in a bit, reach out, wish them well, tell them you’re thinking about them.

    Prayers:

    For Fudd’s sister Mary

    For PAX on IR

    Always a pleasure and honor to lead you guys. Until next time!

  • He’s got Wilfred Brimley Thighs

    A terrific ten found it sunny and 70 to start at Heartbreak this morning. After rearranging our normal parking around the 200 extra buses in the parking lot we did:

    COP on back blacktop: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    Partner up for Dora 123: 100 Derkins, 200 Jump Squats, 300 Benchkicks. Over to tennis courts for 4 rounds of wheelbarrows & 10 Derkins. Mosey down to Jerkin Gym with a stop along the way of the tunnel of love on the bars. 4 rounds of 7 Jerkins. Finish up with a few trips up & down Heartbreak Hill to give Last Call his $s worth.

    Announcements: Ruck on Thursday afternoon for D-day 80th. 2nd F Tuesday lunch on the 11th at Firehouse. Prayers offered up for Fudd’s sister and Splinter’s mom.

    NMS: Solid PAX with Last Call making his Virgin post at HBR. He was impressed with the options and space at Heartbreak and we only covered half the AO. Atilla was nursing an injury but still pushed through. YHC was hoping Senor Frog might spill some merlot on the pavement at the end but he was just doing his normal hacking. Some solid mumblechatter as Last Call visited the Jerkin Gym for the 1st time, hence the BB title.