Category: Richmond, VA

  • Did a Hurricane Blow Through?

    One weary traveler shook off the cobwebs of a hockey-filled evening to report for the latest edition of The Clinic. Conditions again held constant at 70 and sunny. According to the person obviously committing insurance fraud by claiming their Jeep Liberty engine hood was “stolen” from the hotel parking lot, the following might have happened.

    COP of stretching and SSHs interrupted by Omar reporting that the police were investigating a crime in the parking lot. Someone stole the hood from a car. Uh huh. Same guy had asked when he checked in whether the parking lot was monitored by cameras. You know, because a Jeep Liberty needs some serious security. No chance there was an actual theft in this parking lot, but so be it, YHC was off for a run.

    5-ish miles. No pit stops. Out to Broward and back.

    Number, name, and YHC took himself out.

    NMS: Good opportunity to meet the police on friendly terms today. YHC mentioned his workplace and the fact that he runs through the La Quinta parking lot. The officer was well familiar with the La Quinta. When you find yourself at the LQ, something is not right in your life. Amen.

    Announcements: A bunch of New Yorkers from Brooklyn choked last night. No amount of medical help could save them. 5-3 loss, with three goals given up in the final 3:20 of the third period. Epic collapse.

    Motto for the day: Get Right!

  • Raider Return

    Four men, two starting at 5:00 and two starting at 5:30 hit the roads for a combination of rucking, walking, and just a touch of running for YHC. 5:30 starters covered 2-2.5 miles through Giles. After numbers and names, No Idea took us out.

    It was great to get out there on a Tuesday morning for I think only the second time this year to catch up with Corned Beef. It’s always good to see Yardsale as well. It was even better that No Idea could get back out to join us after life had thrown a few curveballs his way.

  • Bermuda 911

    3 of F3’s Finest came out for a chilly morning to celebrate our brother Florence’s official acceptance into the fraternal order of police. Here’s what they did to celebrate.

    10-41

    The official 10 code for the start of shift. PAX performed 41 reps of 10 exercises including but not limited to Side Straddle Hops, Merkins, Chair Dips, Folding Suitcases.

    9-11

    Of course this is the emergency number to dial when in need of Florence to come to your rescue

    PAX would run 9 laps and perform 11 merkins in between each lap.

    Cops and Robbers

    1 PAX would be the cop and the others would be the robbers. If the cop catches a robber before the finish line of the 100 meter dash the robbers have to do 5 burpees. If not the cop has to do 5 burpees.

    10-42

    This is the official 10 code for the end of the shift. You can guess what happened here.

    Called it a few minutes early so we could indulge in Florence’s new diet. (Coffee and doughnuts!)

    Thanks for bringing the coffee State Farm!

    Congratulations Florence!

  • If a Bear crawls in the woods, does a Pax hear the gains?

    1st time as Q. Started with warmups: Side Straddle Hops, Arm Circles, Ukranian Soldiers, Don Quixotes, Imperial Walkers, Ballerina Toe Squats, Oblique LBCs.

    COP #1: (Basketball Court)

    DORA. 2 PAX Partnered up, reps of 100 merkins, 200 LBCs and 300 squats. Partner did the reps, Partner 2 bear crawled along one side of the basketball court, lunged on the second side and sprinted back on the third leg.

    COP #2: Bataan Death Crawl ( Playground)

    19 of us in a single file line bear crawling around the playground circle. Guy in the back of line did 5 burpees, tapped the guy in front of him then ran to the front of the line.

    COP #3: 4 Corners (Soccer field)

    4 corners at the soccer field. Corner 1 – hand release merkins, Corner 2- squats, Corner 3- world war 2s, Corner 4 burpees. Went around three times, increasing reps by 7 (7, 14, 21)

    Announcerama: GrowRuck coming up next weekend. Pumped!

    Thank you all!

  • No room it’s full

    cop

    warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters.

    thang

    5 exercises in each Circuit 

    16 reps each exercise 

    Round 1

    Kb swings 

    halos

    curls for girls 

    Ww2

    presses lying down

    Wait 30”

    Round 2 

    deadlift 

    lawnmower 

    goblet march 

    Press overhead 

    Single leg deadlift 

    30”

    Round 3 

    Offset (one hand out) squat 

    Skull crusher 

    Goblet lunge 

    Lateral raise

    Dolly  while holding kb in air 

    Round 4

    Farmer carry (march)

    Kb plank drag 

    RosLita while holding kb in air 

    Thruster – squat and thrust up

    Wind mill

    30 sec 

    Back to round 1 rinse and repeat until time

    cot

    number and name Arama, announcements, and YHC took us out.
    Appreciate the opportunity to lead gentleman

  • Whiteshake=no Burpees

    7 regulars and Slim Jim from F3 Shenandoah joined up on a nice cool morning and according to the guy putting down cones, we did the following:

    Moseyed to the front lot and warmed up with SSH, Ukrainian Soldiers, IW, DQ, LBCs, Reverse Scorpions and Merkins.

    Moseyed to the Pemberton Elementary School bus loop, partnered up and on ran the loop while the other did HRM, then Flutters then Jump Squats.

    Moseyed to the back playground loop. New partner and BLIMPS–partner runs a lap while other does exercises: Bicycles, Lunges, Incline Merkins, Merkins, Plank Jacks, SSH.

    Back to Quioccasin and find a pole at the bus loop. 15 pole smokers, 15 donkey kicks, repeato.

    To the front of the school and the benches. Forgot our picnic lunch so instead did Dips, Bulgarian split squats & Decline merkins. Rotated through twice and then moseyed to the Flag.

    A little time for some Mary. Did WW2s, Flutters and Reverse Crunches.

    Great to have Slim Jim join us. https://www.f3shenandoah.com/ doing some great things and worth the look if you are the Winchester area.

    Thanks for letting me leave. No Hills and No Burpees, until next time…

  • Swedish Tutors and the Anglerfish

    An eleven inquisitive runners paid no heed to the frost warning and sought early miles on the road. Topics varied as much as the routes, but all returned with deep thoughts.

    Up the hill to the main entrance and then up another hill to Three Chopt. Take the access road to Grove and then Granite, and then Patterson to head west. 4s turn on Pepper, 5s on Honker, and 6s on Westham Dr (returning via Lakewood).

    YHC took us out.

    Lots of great chatter and antics this morning. Turns out Finland is the happiest nation in the world with Sweden as number four. I guess you start out learning Swedish and end with Finnish.

  • Get that credit

    3 Beasts didn’t get enough work from Oyster’s 3+ mile Dogpile Q and set off on a tour of their own with extra weight on their backs. Various weight carried, multiple miles traversed, many world problems solved, all solutions forgotten.

  • Siri, was Kenny Loggins in a band?

    Before YHC went to bed last night, he realized that no one had signed up to Q and planned to start his week off right. So, he picked up the Q. Here is what went down.

    Mosey down to the bottom of Lindsey Court for a warm up that included: SSHs, Imperial Walkers, Don Quixote, Dead Man Hang, Cherry Pickers, Merkins and Wilson’s wife.

    Next, partner up to head back up Lindsey. P1 runs to the top of Lindsey and back while P2 works his way up the hill doing a series of exercises. First bear crawl, then lunges and finally crab walk.

    Once at the top of the hill, the PAX moseyed down Lindsay Drive to the southern end of West Drive Circle for a triple check. P1 ran the loop around West Drive Circle. P2 – WW2s. P3 – squats.

    While waiting for siri to answer whether Kenny Loggins was in a band, the PAX moseyed back across Lindsay Drive to the northern end of West Drive Circle for another triple check. P1 runs to the end of the street (despite complaints that it was too far). P2 – arm circles. P3 – Hand Release Merkins.

    Mosey back up Lindsay to the parking lot for 11s. Start with 10 jump squats and 1 2-count monkey humper. Most of the PAX finished before YHC called time.

    Numberama / Namearama

    Announcements – GrowRuck coming up. See Slack for details.

    YHC took us out challenging the PAX to think about when we are sheep and when we are shepherds.

  • VQ Week Kickoff

    VQ Week Kickoff

    “30” of us posted at the Alamo for VQ Week kickoff (earning a $500 donation to Team Bright Side). After a mosey and brief warm up we headed for the fresh blacktop, stopping at each intersection and doing 2 Burpees. Once we got to destination we split in to two teams and did a progressive buildup. Run to the nearest intersection and perform exercise, run back and do the previous exercise plus another one. Rinse and repeat. The exercises were as follows:

    5 WWII… 5 WWIIs + 10 Drydocks… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies + 25 Merkins… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies + 25 Merkins + 30 LBCs.

    Quick 20 count from Nancy then we broke it down, shedding an exercise each time.

    Mosey back to the flag stopping at each intersection for 5 merkins. Got in a circle and did a ring of fire of merkins until time expired.