Category: Richmond, VA

  • Heed the Mandatum

    3 bootcampers and 3 walkers converged on this rainy morning. The walkers headed out and we other 3, after a warm up mosey, made our way to the pavilion for some ground and pound. After some stretching COP, we commenced the following ladder:

    100 SSHs
    90 Squats
    80 LBCs
    ** 15 Burpees **
    70 Mtn Climbers 2x
    60 American Hammers 2x
    50 Merkins
    ** 15 Burpees **
    40 WW2s
    30 Ball Dippers 2x
    20 Hand Release Merkins
    10 Burpees

    When finished, we moseyed up and down Commonwealth and returned to the pavilion. We cut the exercises in half and worked our way back up the ladder, finishing with 50 SSHs.

    COT, YHC took us out.

    NMS: Happy Birthday TYA! It must feel amazing to be an octogenarian. We love you buddy. Today is Maundy (not Monday) Thursday. Maundy comes from the latin word Mandatum, meaning “command.” This day remembers the last meal Jesus had with his disciples when he washed their feet. He then said: “A new command I give you: Love one another. As I have loved you, so you must love one another.”

  • Wet Tomatoes

    2 Davillians braved the cold wet rain this Thursday morning. YHC started with a run but ended up walking getting around 2 miles. Beef did his ruck getting around 1.8 miles. Both of us thought was a good day to call it short

    Spit On That

  • Chatty Runners Steal the Show: Doozy, Ponch, and Cookie Set a New Record in the “Talk and Trot” Category

    In the world of sports, where intensity and fierce competition often reign supreme, three unlikely heroes have emerged to challenge the status quo. Meet Doozy, Ponch, and Cookie – not your typical speed demons, but rather, the masters of multitasking on the track.

    As the starting gun echoed through the stadium, signaling the commencement of yet another exhilarating race, the crowd’s attention quickly shifted to the peculiar trio. Instead of the usual grimaces of determination, they wore grins of camaraderie, ready to embark on a unique journey down the track.

    Doozy, the smooth talker with a penchant for puns, led the pack with his effortless stride and witty remarks. Ponch, matched him step for step, firing back with quips and anecdotes of his own. And then there was Cookie, the laid-back observer, weaving through the conversation with insightful comments and occasional bursts of laughter.

    With each stride, they delved deeper into the conversation, discussing everything from how they got their names to fun-filled college life.

    As the time reached 6.15 hours, Doozy and Ponch bid farewell, and Cookie continued to run until he reached his 10K goal.

    They had redefined the essence of competition, proving that sometimes, the most significant rewards come not from the speed of your feet but from the warmth of your conversations.

    In a world where winning is everything, these three runners reminded us there’s joy in the journey — especially when you have good company. So here’s to Doozy, Ponch, and Cookie, the champions of the “Talk and Trot” category, who taught us all that sometimes, it’s okay to slow down and enjoy the ride.

  • Its just rain…right????

    After getting a heads up from a few Crossing regulars that they couldn’t make it, YHC figured there would be a couple guys to post since we’ve been getting pretty good numbers on the regular. Even the last time it rained we had 5 to post, Not today. After a brief warmup of SSH, Ukrainian soldiers, Merkins, and copperhead squats, YHC decided to take a lap around the perimeter of the church then do 30 Merkins, 30 LBC’s 30 squats, and 10 burpees. YHC was able to do 3 rounds. The last round, with time running low, YHC decided to do 2 rounds of 10 Merkins, 10 LBC’s, 10 squats and 5 burpees and only run the upper parking lot. With only 2 minutes remaining YHC did burpees til time.

    Prayers to all F3RVA pax experiencing any sort or hardship whether it be an illness, injuries, or issues with the family.

    House Party

  • Bearing Burdens

    8 macho men took the trails of Machismo’s backyard for a multi-wooded ruck. We started heading through waterlogged fields, crossed a damn, over the hill, through the woods, but to Grandma’s we dare not go. No, there on the return, there was yet another log. This one weighing in at a speculative 800#s together we hoisted said burden to varied shoulders and marched near 300 yards. Maybe this log is better left in the woods.

    Prayer requests for DTHs acquaintance going through detox from Alchoholism. Dad’s family bearing the burden of his father’s death. Also add Machismos neighbor Kerri at the time of the ruck YHC didn’t know she had passed on from her battle with Cancer.

    We bear each other’s burdens.

  • No rain, some pain and the ghost of Senor Frog

    6 Pax dodged the non-rain of First Watch to enjoy a limited cardio coupon workout. After taking a fart sack sabbatical from FW over the last several weeks, he reappeared to Q ahead of his next birthday. Kubota was nice enough to bring coupons so we could look Spring Break vacation worthy.

    COP: DQs, helicopters, DMH, merkins, MCs and LBCs. Mosey to covered area which was unnecessary but when a workout plan is made, thou shalt abide by the plan.

    Triple check with bench press, curls and run to top end of parking lot. In the middle of the workout, a seventh PAX appeared who looked like Senor Frog. He said a couple words and he was told to get a coupon. Such PAX member vanished for the rest of the workout. Very spooky. Spooky stuff happens during Holy Week.

    At the same location, we did a new Triple check with coupon flutters, squats and run to Forest Ave. and back. After completion, I asked my timekeeper Hutton for the time (I could not find my watch – stinks getting old) I realized there was enough time to return coupons and do stationary 11s consisting of dips and derkins (off the guardrail at home base). Handshake signaled he was done with a burst from his tailpipe. Mosey to home base.

    Finished with American hammers, heels to heaven and some stretching.

    Prayers for Handshake’s M’s second cousin who is getting treated for bone cancer and for my father n’ law who found out he has stage 4 liver cancer. Congrats for Bodos for his interview on the radio (did not know his last name was pronounced Widamer). Safe travels for all those going somewhere for Spring Break. Happy Easter to all! It was good to be back.

  • Dumpster route

    A trio from the far west end followed the garbage man this morning and according the smell, we did the following:

    We followed the garbage truck from Pocahontas to Short Pump Park and did some warmups under the Pavilion-SSH, Ukrainian Soldiers, IW, Merkins, LBCs and Flutters.
    We then went to the Pergola courtyard and did some triple checks. First one: timer does the small loop, others do HRM and Squats. Second: timer runs to pavilion wall and back, others do dips and incline merkins—we shared a bench even though there were many to use—we are the cutest. We finished with 11s: WWII and 4 count flutters. Started with bear crawling up and down the courtyard, evolved to lunges, jogging and crab walk. We then headed home.

    Came in 2 minutes late. I did not charge extra. Only did 2.4 miles but Lighthouse gave me a pass because of the bear crawls.

    Prayers to all those suffering and fighting through cancer.

    Thanks for letting me lead.

  • Restrictor Plates and Cindy Laps

    5 Bermuda regulars and 1 Cousin Eddie posted for what we hope is the last chilly morning in the gloom for awhile at Bermuda Triangle. YHC, Posh, and State Farm were already pretty smoked from another morning wood pull up session just a few minutes prior. Little did our Downrange friend, (Unibrow) who’s joining while working at Fort Gregg-Adams, know that we would be doing this post with restrictor plates (Rucks, weighted vests) Luckily State Farm just got himself a brand new shiny one and brought his old one. Here’s what he got to experience.

    Mosey to the basketball court for the warmarama.

    All performed in cadence.

    SSH, Don Quyotes, Ukrainian Soldiers, Crunchy Frogs, Merkins, Arm Circles

    Mosey to the playground to pick up Cindy. PAX will take turns doing laps around the track carrying Cindy as other PAX performs exercises almost the duration of the workout.

    First set of exercises Merkin/Mountain Climber burnout

    AMRAP Merkins at the bottom of the hill, Bernie to the top and do 50 Double count Mountain Climbers, then Crawl Bear down and Repeato 2 times

    Back over to the playground for the next 3 sets

    PAX will rotate between

    Switch grip Jerkins 10 reps or walking Jerkins and Stiletto Squats 20 reps

    Next PAX would partner up for a Dora. 1 PAX runs to the light near the basketball court while other performs exercise.

    100 hanging leg raises

    100 incline merkins

    Mosey back to the flag with Cindy for 5 minutes of Mary.

    Each performed In Cadence

    LBCs

    Seated Bicycles (Forward and Reverse)

    Heels to Heaven

    Finish off with a few Ric Flairs to allow Florence to show off his best Nature Boy!

    Names and Numbers

    Unibrow could be posting with us more in the coming weeks. Give him a warm F3Rva welcome.

    Prayer Requests

    State Farm’s M having sleep issues. Florence’s MIL, and Wildcat with upcoming cancer scans. Broadway’s daughter’s migraines. Pray that all these get swift resolution in the best way possible.

    Also pray for all those affected by the Key Bridge collapse this morning near Baltimore.

    Thanks for letting me lead today. It was a pleasure and a blessing!

  • The Least Popular of Spider Run

    Fifteen humans and one dog collected in the commons basin to this fabulous Tuesday edition of Spider Run. No complaints from anyone so off we went.

    The Route

    • Loop in front of the commons then up the stairs and beside the chapel
    • Make another left then back to the bat cave direction before heading up Ridgeway
    • Collect ourselves at the bottom of Ridgeway while letting the other gaggle of runners go by
    • 2 intervals up Ridgeway, continuing on the second to a left on Roselawn
    • Stop halfway down Roselawn for 2 more intervals, continuing on the second to a left on Campus
    • Collect at the bottom of Old Mill for 2 more intervals, then continue down Campus
    • Collect at the bottom of Bostwick for 2 more intervals. Actually, we had time for 3.
    • Easy mosey back to the VSF via the most direct path

    Numbers, names, YHC took us out.

    Moleskin

    Even though the hype almost skipped Spider Run, the energy level was high. Pretty much everyone knew what was going on, Anthrax being the least surprised of the bunch. We may not have confused the dog, but we certainly confused all those runners we passed on Ridgeway.

    There were various comments from the PAX that they figured something was up when I put out the poll a few weeks ago. Turns out there were no clear and decisive victors. So what does a strong leader do when there are no clear winners? Dictate of course. So we chose 4 hills that received no votes and did intervals on them. While we may have reached the top of two of them, it was still a great combination of hill repeats.

    Anytime someone wants to surprise me one day and plan some intervals, feel free. Seems unfortunate I am the only one able to give out this much joy on a regular basis.

    Two highlights of the day for me, both on Bostwick. While running beside Chippendale, we made the first turn and his expression said it all. No words, simply a grunt and a groan. Yes, Bostwick sucks.

    Second highlight was on the second interval on Bostwick. Faceplant didn’t break story for the entire 1 minute interval. YHC made sure to indirectly call him out by reminding the PAX that if you can tell stories on Bostwick, you aren’t doing it right.

    Enjoy the day fellas.

  • The Westhoe Fault Line

    A Dirty Dozen descended upon the HBR parking lot awaiting YHC to take us to the normal COP spot. According to the Shadowboxer on the track we instead did:

    COP at end of the track: Invisible Jump rope, Imperial Walkers, Don Qs, Ukrainian Solders, Merkins, LBCs, Scorpion kicks. Head over to school exit for Curb Crawls. Up to 5 Merkins and back down.

    Mosey to the benches after a thwarted attempt to get on to the field. Triple check consisting of: Benchkicks, Squats, run to Heartbreak hill, up & back. Mosey over to Jerkin Gym: 4 rounds of 7 Jerkins. Head up to the top field for 2nd installment of Touch-a-Pole. 3 rounds.

    Mosey back to main lot & partner up. Wheelbarrow across entire lot. Head back to flag for 2 min of Mary. Prayers for Bocelli’s Mom (and family) and for Handshake’s cousin. YHC took us out.

    NMS: While the world struggles with borders and conflict in the middle east, F3RVA deals with their own border definitions. The only certainty, amongst all this chaos, is Heartbreak Ridge sits in the center of the Westhoe region, straddling the line of Tuckahoe and West End, and always draws a good mix of PAX from all over the area. The only other given is it isn’t a beatdown at HBR if you leave with dry shoes.

    Good to have Bocelli in from Greensboro and Mr Holland back out at HBR for the morning. Touch-a-pole was such a success last week that YHC brought it back out. Hopefully Atilla burned those shorts he had on after soiling himself in the COP.