Category: Richmond, VA

  • Ouchtown, population: you bro!

    Six members of Globo Gym went to Timberwolf for Westhoe led Dodgeball training.

    After some warmups of SSH, Ukrainian Soldiers, DQ, Dead man hang, Cherry Pickers, Freddie’s, LBC and Merkins, we headed to the tennis courts and did some line tracers and then split into two teams: Average Rosie’s (Rosie, Meatball and Rudy) and the Purple Whitesnakes (Whitesnake, Crabgrass and Tzatziki).

    Special rules for F3 Dodgeball: you get hit or they catch your ball, you run to the 3rd court and do 5 burpees and run back to get in. Win by having the other team all off the court doing burpees or running back and forth.

    Game 1: victory to Purple Whitesnakes. During this game we went from 3 burpees penalty to 5.

    in between we do 20 squats and arm circles

    Game 2: victory to Purple Whitesnakes. I ask if they want to switch teams while laughing.

    in between we do 20 flutters. By now, everyone has done 30-40 burpees.

    Game 3: once you are out you are out (after doing 5 burpees). The Average Rosie’s soon find themselves all three vs Crabgrass. But Crabgrass is no beginner. He is from Purple Whitesnakes! Soon Meatball and Rudy find themselves doing burpees and it is Rosie vs Crabgrass. They limit themselves to the Forecourt while the rest of us get them the balls. Back and forth they go and finally, Rosie and the Average Rosies are victorious.

    Rosie: No one makes me bleed my own blood.

    We all have one sore arm, got 1.3 miles of running in and did 40-60 burpees. Only one bad crotch shot and no bad head shots. 3 v 3 dodgeball was fun and a lot of work. Thanks for letting me lead.

    Westhoe take over continues tomorrow. Don’t forget the race on Saturday morning or getting your 10th anniversary shirt or hat. Ultimate and Pickleball tournaments coming up. Sign up now!!

  • Omar Joins the Pax

    Two Pax, one runner and one very, very LIFO, joined up for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Nathan, a random guy in front of the hotel who clip boarded for the Pax, the following might have happened.

    YHC ran the normal route. 4.5 or so, including stopping for Fudd.

    Upon returning to the VSF, YHC chatted with Omar, YHC’s pal who is the handyman at the hotel. When YHC started doing Fudd’s wife, Omar said, “Oh, you are doing push-ups. Let’s do some.” Omar suggested a contest. YHC conceded that this was not necessary. YHC invites any PAX member who can win this contest to join – you drink free for the evening. We agreed to start with sets of 20, with YHC doing HRMs. But, form counts. You know it when you see it. YHC took about 30 seconds to do 20 HRMs. Same as any other set of 20. Omar took about 2 minutes. He did Swirly merkins, holding at the bottom on each one for 5 seconds or so. YHC is playing checkers; Omar plays chess.

    Numbers, names, and Omar took us out. He’ll get a name at some point. Renaissance and a few others are options.

  • Doraphyll, More Like Soraphyll!

    Eight brave men endured the hottest of all blacktop.  Here’s what transpired.

    Mosey twice around the parking lot.

    COP (IC) including F3 Mission and Disclaimer

    • Dead Man Hang
    • Don Quixotes
    • Helicopters
    • Copperhead Squats
    • Jazzercises
    • HRMs
    • Plankorama
    • SSHs

    Mosey behind WEAG

    Lone Dora

    • 100 Merkins, 200 Monkey Humpers, 300 LBCs (run to the speed bump and back between sets of 25/50/75 of the exercises– 12 laps total)

    Mosey a little further behind WEAG

    Wall Work

    • P1 – Bearcrawl across lot and do Burpees x 5
    • P2 – Wall Sit, Turkish Getups, Dwight Howards

    Heels to Heaven and Freddie Mercurys IC

    Mosey to the picnic table and retrieve bottle

    Bottle Flip

    • Land a bottle flip – PAX does Burpees x 5
    • Miss – PAX does Merkins x 5
    • Repeato with less Merkins

    Mosey around front of WEAG

    • Lunge up the hill

    Mary

    • PLTs 2×20

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    One can question the sanity of guys who choose to workout at 0500, but those who choose to do so in the summer at 1800 leave no question.  The blacktop is hot and there simply is no escaping it.  Glad all survived.  Stay hydrated.  Thanks to the Crossing regulars for the warm, err hot, welcome.  WestHoe Takeover continues.

    ANNOUNCEMENTS

    • Shirts and Hats
    • Homegrown Half
    • Ultimate/ Pickleball Tourneys

  • The 3 Amigos

    Dusty Bottoms, Lucky Day, and Ned Nederlander met up at the Ponderosa just before dawn after getting the call from Carmman to take on El Guapo. The plan was easy: run down the center of town on Colina de la Arboleda.. then encircle his troops 4 times that were encamped at Loch Lothian. Set the gang of Angry Cobra Chicken loose on them and then run away with the money back to the Ponderosa… at least we thought it was a simple plan… we didn’t expect that the humidity was going to more like the jungles of Brazil and that the Angry Cobra Chicken may turn on us instead… but to know what happened next, you needed to show up.

    Until next time:

    • Wherever there is injustice, you will find us.
    • Wherever there is suffering, we’ll be there.
    • Wherever liberty is threatened, you will find…

    The 3 Amigos!!!

  • Don’t Hurt Yourself Even More

    On the way to the AO, YHC expected to be running solo due to other regulars traveling and participating in the Westhoe takeover. However, he was pleasantly surprised to find two other cars in the parking lot. Two out of the three of us were recovering from injuries, so we decided to head to the Duck Pond. We ran loops around it, breaking after each loop for 20 Dips, 15 Derkins, and 25 Freddies. Blue Moon is recovering quite nicely, and YHC found it challenging at times to keep up with him. Overall, we covered 3.8 miles. SYITG!

  • The WestHoe Takeover confirms the Caroline is STILL Under Construction

    6 HIMs rolled up to Richmond’s favorite Park AO for this week’s version of WDog. Unbeknownst to some, while YHC hasn’t posted to WDog in quite some time (4+ years), the ongoing construction at the Caroline….. remains strong. With a steamy gloom awaiting the PAX, the clock struck the bottom of the hour and we were off.

    Mosey past the construction barricade, the duo of workers rippin heaters and circle up for a quick COP

    F3 Intro, disclaimer

    imperial walkers, soldiers, DQs, arms circles and reverso, mountain climbers

    mosey to the bottom of Rugby Rd.

    Trees of Destiny

    PAX marches back up Pump House Rd back to the cul-de-sac alternating between bear crawls and lunges,

    Handshake with the 15 count

    Triple Check in the Dogwood Dell

    mosey to the Dogwood Dell stage following a cage fake out

    quick minute of wall sits, followed by a dead man hang

    triple check

    pace care runs the perimeter of the amphitheater

    wall sits and LBCs for the other duo

    ascending incline merkin buyout at each step out of the ampitheater

    circle up for a hitchhiker 20 count, arm circles

    YHC ran out of ideas, lunge back to the flag for mary

    LBCs, hello dollies, rosalitas and APDs

    Numberama, Namerama, YHC took us out.

    Lots of announcements (see slack or Hitchhiker, he rattled them all off!)

    • Homegrown Race (half, 10k, 5K) @ Robious Landing this Saturday (2nd Annual!)
    • Pickle Ball Tourney August….. 17th?
    • 10 Year Anni in September

    Moleskin

    Privileged to lead at a mid week AO YHC hadn’t ventured to in quite some time. Great to meet Choo Choo and Limey. Lively mumble chatter during each segment this morning. Thanks for letting YHC lead.

    See you in the Gloom!

  • 3 is better than 1

    0530 on the dot and YHC was wondering what he would do with a kettlebell solo. Never fear! 30 seconds later and here come Corned Beef and Yard Sale to save the morning. After greetings and salutations, the following occurred:

    Mosey down the parking lot and circle up for:

    COP: DMH, Reach for the Sky, DQ’s, Helicopters, Imperial Walkers, APD’s, Reverse Scorpion Kicks, HR Merkins, Fudd’s Wife, Wilson’s Wife

    Mosey to the bus loop and set-up for:

    Super KB 21’s

    Three exercises were KB Squats, KB Chest Pulls, KB American Hammers (2-ct)

    1 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    2 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    3 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    4 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    5 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    Run the bus loop to loosen arms up

    6 of each, Lunge to curb and Reverse Lunge back

    7 of each, Lunge to curb and Reverse Lunge back

    8 of each, Lunge to curb and Reverse Lunge back

    9 of each, Lunge to curb and Reverse Lunge back

    10 of each, Lunge to curb and Reverse Lunge back

    Run the bus loop

    11 of each, Lunge to curb and Reverse Lunge back

    12 of each, Lunge to curb and Reverse Lunge back

    13 of each, Lunge to curb and Reverse Lunge back

    14 of each, Lunge to curb and Reverse Lunge back

    15 of each, Lunge to curb and Reverse Lunge back

    Run the bus loop

    16 of each, Lunge to curb and Reverse Lunge back

    17 of each, Lunge to curb and Reverse Lunge back

    18 of each, Lunge to curb and Reverse Lunge back

    19 of each, Lunge to curb and Reverse Lunge back

    20 of each, no Lunges for time purposes

    21 of each, no Lunges for time purposes

    Back to the VSF!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    YHC enjoyed his trip to Manndate! Always great to see Corned Beef and to get to know Yard Sale, a fellow JMU Duke!! Lots of talk about kids, jobs, co-workers, colleges and other important aspects of life. Glad these guys came out and didn’t leave YHC solo. Not sure YHC would have done this routine on his own. Sweat was pouring this morning.

    Way to work men and SYITG!

    Kubota

  • Spin the Bottle

    Eight ruckers assembled in the moonlight (no that was parking lot lights) for a prompt 0500 launch of Ruckhenge. Walking disclaimer and welcome as we went off for a 3 mile ruck.

    The Route

    Lights on and head towards Huguenot. West on Huguenot to Jimmy Winters, left on Rattlesnake past the library, right on Pulliam, loop around Bon Air Elementary via the newly paved trail. Quick side step around the not-yet-complete bridge before heading north on McRae. Left on Bullington, through the trail to the church, then back towards the launch site. Add a loop behind the AO through the office park then back to the flag for an even 3.

    Numbers, names, YHC took us out.

    Moleskin

    The general theme for the route was an opportunity for YHC to reminisce on early childhood locations. Libraries, ball fields, and quite possibly a spin the bottle location. Ample stories about firsts started the ruck, followed by a random assortment of topics.

    Thanks for letting me join the fun this am. Always good to connect with different folks.

    Splinter out.

  • I’m not sure that’s a road…

    Three First Watch regulars watched as our visitor, Boberry, took a new route to the parking lot (hopefully the Church doesn’t have a Ring doorbell). Once the group was assembled, this is what went down.

    COP – SSH, Ukrainian soldiers, hillbillies, merkins, reverse crunchies, and arm circles.

    Next, mosey around the church and then a Dora – merkins, LBCs, and flutter kicks.

    Over to the church steps for 3 rounds of dips, chair sits, and balls to the wall.

    Then it was off to the parking lot.

    1. Run the length of the lot with a merkin count down from 10 to 1
    2. Several rounds of karaokes
    3. Several rounds of skipping, Bernie Sanders, lunging
    4. Some runs with American hammers at the end
    5. Burpees on every other parking space.

    Back to the flag for a merkin ring of fire.

    Numberama, nameorama, and Last Call took us out.

    Announcements:

    • Homegrown Half this Saturday at Robious Landing Park. See Slack for details.
    • Sign up for pickle ball tournament.

    Always fun to lead this crew. With many of the FW regulars out leading other AOs, the mumblechatter was kept to a minimum.

  • Way too early takeover

    Gypsy did not audit my clown car meeting time and so we arrived 20 minutes early. I also parked us in the wrong lot. But that allowed me to scout a little and find out that the football field is closed and the hill has not been mowed in a month. No Die Hard for these Southside warriors.

    We warmed up in the upper lot behind the school with some SSH, IW, Ukrainian Hammers, LBCs and Merkins. Then we went down the stairs and ran around the track to the baseball field.

    We spread out to each base with home being a ten burpee timer, with exercises at each base. Exercises includes Squats, LBCs, Flutters and then the second round had HRM, WWII & Hammers.

    The extra big outfield was in good shape so we used the light poles and did a quarter pounder with 25 merkins, 50 squats, 75 single count mountain climbers and 100 SSH. Bernie’s back after each.

    I decided against a double (there was rejoicing) and we went back to the track and the stairs up. We then headed to the tennis courts.

    After a round of line tracers, we did two rounds of 4 corners: 10 merkins, 20 squats, 30 Lbcs, & 40 smurf jacks. Second round was something like HRM, Hammers, jump squats & SSH.

    We went back to the start and found the runners for COT. Great to meet many of you and thanks for letting me lead. Westhoe takeover all week. Can I find a good hill for Diehard???

    Homegrown Half/10K/5K this Saturday. Sign up for the Pickleball tournament and if you want a 10yr Anniversary shirt of hat, get your order in today!