Category: Richmond, VA

  • Early Morning Fun

    There were 2 runners on this morning for Premature Acceleration. 1 wannabe Endurance Athlete and 1 Triathlete. They both got their miles in before the Morning Wood Ruck at 6. A great time was had.

  • F3 Race City – Honeymoon’s Roots

    YHC and fam arrived at Lake Norman at zero-dark-zero and checked to see if there were any AOs nearby. The Glen at Stumpy Creek Park of F3 Race City is 6 minutes away – no excuses. Lots of mumblechatter and good vibes. The PAX sends their regards to Honeymoon, who started in this region years ago. PAX did a mix of bootcamp, exercises with coupons, and finished with some Ultimate.

  • The Murph

    20 HIMs ventured into Rockwood Park for a Memorial Weekend edition of Rocknroll. PAX circled up for the warmarama, which included what some may have considered an excessive amount of arm circles.

    Today’s workout was simple but not easy. With limited room on the monkey bars for pull ups, PAX were split into 2 groups. 1st group would go for a 1 mile run, while 2nd group would get to work on the exercises (100 pull ups, 200 merkins, 300 squats) PAX could partition however they chose. All PAX completed all exercises with perfect form! Maybe with some modification. Great job PAX!

    Pierogi and Florence went missing for a few minutes near the end, and they may have gotten some extra credit in.

    2 runs and 2 rounds of exercises and the PAX met back at the flag for Names, Numbers, and Announcements.

    Sunday June 2nd SOJ picnic at Horner Park

    New Saturday AO at Goyne Park opening June 22nd “The Iron Bridge”

    YHC was blessed to lead this group today. Thanks to State Farm for helping lead.

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    Today’s workout was in honor of Lieutenant Michael Murphy, and all of the brave souls who made the ultimate sacrifice for our freedom. May their courage inspire us to live with purpose and gratitude. We express gratitude for the bravery of the fallen American soldiers. Wishing everyone a Memorial Day filled with reflection and appreciation for our heroes.

  • Finally brought it back

    After the rain last weekend, the weather finally gave us a break to not only get the sun but the Saturday broga back again. 5 came out on a humid morning which helped to get the muscles loose. I definitely heard some grunting which is fine(after a while, that will change). Side bends, dead man hangs, little plank work, up and down dog, Warriors 1 and 2, triangles, side angle, pigeon etc was the order for today

    I like to call it Rock and Broga(like the rock music playing) a playlist I created a long time ago. Hope everyone feels better, see you next time

  • Small setup before Broga

    Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.

  • Gridiron Runs F3 Dodgeball

    A dozen warriors trained all morning to take on any region in a future F3 Dodgeball tournament. After some warmups in front of the school and a triple check of balls to wall toe taps, WWII and a runner, we hit the tennis courts for dodgeball. White Deer brought his balls and we split up into two teams: team DeerAtillaSnakeletville and team BluePintoSkinbuckethouse. Each team also had one of the FNG young Magnano’s, later named Crocket (moving to Miami) and Carl (landscape business).

    Rules: you get hit or have your ball caught, you have to run to the far side (past 3 courts) and do 3 burpees. If your team is still alive when you get back, you are in. Ready, set, dodge!

    After 15 minutes of a draw, we took a quick break of flutters and the 3 burpee dodgeball rule became 5. That rule change seemed to do the trick.

    Team DeerSnakeville took 3 in a row. Carl and Piglet led the way. By the third game, the losing was getting to BluePintoSkin and the bickering across both teams got louder. We had time for one more game and once you were out, you were out. Chum rallied his team and it was soon 3 on 1 with the 1 being White Deer. Could White Deer be the hero? Crocket, in his white blazer and pink t-shirt, soon took White Deer out and BluePintoSkin was the victor.

    We collected White Deers balls, moseyed back to the flag, did some LBCs (except Pinto who wanted Merkins), and then did some monkey humpers for the walkers as they made their way back.

    And best of all, no injuries!!

    So which AO is going to challenge Gridiron to the next Dodgeball contest?

  • Bring your F3 shirt they said…

    8 stallions ready to tackle this Hot Potato Q. Who’s bringing their A game?

    Warmarama:
    Handshake takes the lead: Mosey over to the toll booth parking lot, SSH, DQ, FuddsM, Merkins, Pencil Rolls, LBC’s.

    The Thang:
    Handshake: Indigenous People Run across the bridge. Mosey back across the bridge, 10 Hand Release Merkins + 20 LBCs every light pole (and any missing light poles).

    YHC thought a wink from Handskake was a passing of the Q. YHC was wrong as the Q went to Upchuck.

    Upchuck: Mosey down to Love Hill, but first Pencil Rolls across the street.

    YHC once again was incorrect and thought Upchuck passed the Q after Pencil Rolls, most of the PAX was in agreement but Upchuck had 1 more Q in him…

    UpChuck: Group of 1 add 1, Group of 4 split into 2, 2 groups of 4, Grab a Partner, Circle Up but Mosey in a Straightline. 1st group run 150 yards and back. other groups; Merkins, WWII, Squats. Audible
    Partner 1&2: Bear Crawl up Love Hill while Partner 3&4 do 3 Burpees than go catch Partner 1&2 and Switch. Bear crawl to Lunges and then Broad Jump Burpees audible stop at the community garden. Grab a log. Partner 1&2 carry log to the road and back. Partner 3&4 Carry the log 20 feet and drop log. All other partners supervise. Return dropped log back to start. Mosey to 8 perfectly placed benches. Complete a series of Dips, Merkins, Step-ups. Mosey to Amphitheater
    Bottom of the Amphitheater; 18 monkey humpers increase by 1 all the way up to the top. Audible somewhere near the top. Mosey to the street, V ups. Mosey BTTF.

    With 1 minute to spare: Upchuck was out of A game and passes the Q to YHC.

    Oyster: 60 second Mosey
    Oyster: BTTF
    Oyster: Numberama
    Oyster: Namerama
    Oyster: Announcements
    Oyster: Took us out.

  • Billy Madison – Flex Friday @ SH

    Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs

    13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated!

    Exercises ( 12 count per exercise, each round stacking a new grade on top)

    1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade- Curls, 7th Grade – Overhead Press, 8th Grade – big boy sit-ups, 9th grade- Skull crushers, 10th grade- Merkins, 11th Grade – LBC’s, 12 grade – Burpees

    Announcements- Murph tomorrow at rock and roll 7 am, convergence monday ( ruck beforehand), family cook out june 2nd horner park

    YHC took us out in prayer

  • Chafing Season

    Get your Body Glide for Her, it’s chafing season.  Here’s where it occurred, other than my groin:

    The Route

    • L on Pump
    • L on Sancrest
    • L on Windingridge and continue on Hickoryridge
    • L on Falconbridge
    • R on Raintree
    • Circle the lake behind the Swim and Racquet Club
    • L on Raintree
    • R on Tingewood to dead end and reverso back to L on Raintree
    • L on Maremont
    • Circle Godwin (optional)
    • Back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    Rip your sleeves off and put the guns on display.  As the great Nelly once said, it’s getting Hot in Herre.  Summer is a coming, so is humidity, and so is the TOUR.

    ANNOUNCEMENTS

    • Continued prayers for Pinto’s GF’s son post leg surgery
    • Prayers for family of Tucker students
    • Convergence Monday next to Belle Isle

  • Strawberry Newton Meters

    Seven by foot and about that many on bikes converged on the OG of running AOs. A nice little venture seeing new streets with shade, peace, and conducive to a great run.

    Shotgun took us out.