Category: Richmond, VA

  • Coupons & 11s: The Breakfast of Champions

    17 men answered the call to get after it this morning, including 1 FNG (Welcome, Crabgrass!). Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 20x
      • Copperhead Squats — 15x
      • On your six,
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Thing 1 — 11s @ Horseshoe by Tennis Courts

    • Hand Release Merkins
    • Squats
    • Run ½ of Horseshoe 
    • Plank for the 6, L/R hand high, hold, recover

    Mosey to other side of Horseshoe

    Thing 2 — ‘Futon/Swoop Special’ @ Horseshoe by Model Home  

    • 100x Side Lunge, Double Count
    • 200x Overhead Press
    • 300x Chest Press
    • Timer lunge to end of parking lot, bernie back 

    Mosey to entrance of Horseshoe

    Thing 3 — Triple Check: Abs @ Norland Road

    • Timer runs to end of the street and back
    • American Hammers 
    • LBCs 

    COT — @ Alamo

    • Announcements
      • March 18: Alamo Turns 1! Come celebrate 1YR of Alamo, bring an FNG! 
      • September 21: Convergence – 10 Years of F3RVA & Pediatric Cancer Awareness
    • Prayer Requests
      • Family and Friends who lost their teenage girl and was found this weekend along Charter Colony

  • A Day of Fitness and Financial Forecasts: Winterfield Crossing’s Running and Jogging Gathering

    On a crisp morning at Winterfield Crossing, a picturesque park nestled amidst rolling hills and towering trees, the scene was set for a gathering of fitness enthusiasts and thoughtful conversationalists alike. Two runners and three walkers had assembled, each with their agenda for the day’s activities.

    Honeymoon and Gumbo, the dynamic duo of the running world, wasted no time in lacing up their sneakers and setting off on a brisk run. Theirs was a mission of speed and stamina, as they aimed to conquer the winding paths and undulating terrain.

    Meanwhile, Aisle 5, Nancy, and Cookie, the trio of walkers, took a more leisurely approach to their morning exercise. Opting for a gentle jog, they embarked on a journey of physical activity and intellectual stimulation, engaging in a lively discussion about the intersection of finance, family, Smokehouse, bar fights, and weed.

    After the workouts, Sunday warriors gathered at Starbucks for a quick coffee, and they bid farewell after their coffee, ready to tackle the rest of the day with renewed vigor and enthusiasm.

    Cheers to Aisle 5’s Retirement and bourbon by the lake!

  • Aldi rules . Publix drools. ask handshake

    4 stallions coming in hot. Let’s go find some puddles.

    Warmarama: Mosey to the other end of the Carillon field, SSH, Imperial Walkers, DQ, Copperhead Squats, Helicopters, Arm Circles

    The Thang: Mosey to the Triangle:
    Corner 1: 20 Merkins
    Bernie – Corner 2: 20 Squat Jumps
    Bear Crawl – Corner 3
    Mosey to Corner 1: 20 Merkins
    Bernie – Corner 2: SSH
    Lunge – Corner 3
    Mosey to Corner 1: 20 Merkins
    Bernie, Butt Kickers, High Needs – Repeat Corner 3

    Mosey to the fence: Quad Check
    1: Touch 5 trees
    2: Flutter Kicks
    3: WWII
    4: Heals to Heaven
    Repeat 4x

    Mosey to the Amphitheater
    Merkin Ladder to the top
    Mosey back to the bottom
    Reverse Crunch Ladder + 1 box Jump back to the top

    Mosey to Amphitheater Stage: Ring of Mary
    Mr. Rogers: American Hammers
    Bootleg: Alabama Prom Dates
    Handshake: Heals to Heaven
    Oyster: Flutter Kicks

    Mosey back to the flag
    Numberama: Namerama
    Announcements – See Slack
    YHC took us out!

    NMS: Thanks to Honeydo for giving up the Q. YHC had planned on bringing out a friend who was in town from CA and YHC wanted to give him a proper tour of dogpile. YHC friend had many excuses, jet lag, too many drinks, something about “I TOLD YOU, I just had rotator cuff surgery and can’t workout right now”….. We’ve heard it all before…. Maybe next time.

    Oyster

  • The one where Cookie found us.

    11 Sheep Dog came out at gloom in perfect weather for a Poncharella beat down. Warmed up the pack and strolled up Satans Hill to the In-Cadence abs, In-cadence chest, and In-cadence shoulders workout, We carried each other for a few hundred meters using the Fireman’s carry and the two-man carry which is when Cookie coincidentally joined the pack as we strolled back to the starting line repeating each party as we did. Close it out with COT, it was a Good Friday!

    Did I mention Cookie found his way?

  • Less length

    The rain did not keep 8 SOJ men off the trails of Rockwood Park. After a few early miles with Big Rig and Boberry the PAX got an intro to YHCs new 50# sandbag and we hit the road taking turns with the bag. Multiple stops for a variety of squats, presses, clean and press, overhead holds, planks and lunges. Everyone seemed to enjoy the extra weight and stops along the way. More of that too come with future training.

    Big Ruck training next Sunday, 6am at Forest Hill Park. Put it on your calendar and reserve the morning for some team ruck training.

  • She’s So Heavy

    9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” 

    The THANG:

    INTRO YOKO:

    • Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her)
    • GOAL – Yoko remains held by the PAX for the duration of the 1 hour workout – added steps or squats encouraged by whomever has the honor of holding her
    • HAND OFFS – Yoko may be passed to another PAX at any interval needed by shouting “She’s So Heavy!” The recipient PAX shouts back “I want you!” then assumes the honor of carrying Yoko. 
    • PENALTY – x10 Burpees awarded for the entire PAX should Yoko touch the ground (or put down in any way)

    WARMERAMA: 

    • Mosey onto the basketball court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Yoko was passed around during the warmup, the holder doing squats/etc

    COP #1: 

    • INDIGENOUS YOKO MOSEY
    • Front man carrying Yoko, last man completes x3 Burpees then sprints to the front to take over carrying Yoko
    • Make it around the outer loop to the annex parking lot

    COP #2:

    • Circle up for “I WANT YOU”
    • While the Beatles 7:48 (very long) song plays, the PAX is led through a variety of painful exercise combos
    • Plank Jacks, Merican with “I want you”
    • SSH’s, Burpee with “I want you”
    • Flutters, WWII with “She’s so… & Heavy”
    • Lunges, Squats with “I want you”, and then continued leg burnout through the end of the extremely long instrumental ending

    COP #3:

    • Mosey to the Snack Pavilion
    • WALLORAMA
    • Hoedowns x10 IC
    • Donkey Kickoffs – up to 20
    • Hip Slappers x10 IC

    COP #4:

    • Mosey nearby for some HILLORAMA
    • x3 Rounds of backwards bearcrawl down, then bear crawl back up, and do x5 mericans at the top
    • x3 Rounds of forward crabwalk down, then reverse back up the hill, and do x10 crabcakes at the top (single count)

    COP #5:

    • Mosey across to the baseball field and circle up
    • RING AROUND THE YOKO
    • PAX do squats while passing Yoko around the circle, x3 circuits
    • PAX complete a variety of exercises while each PAX runs Yoko around the outside of the circle

    COP #6:

    • PAX line up on one end of the outfield
    • THE YOKO WAVE
    • PAX completed WWII’s while last man passed Yoko down the line then runs to front of line
    • Traverse the Field

    COP #7:

    • Mosey back out to the big lot and partner up
    • WHEELBARROW
    • Partners wheelbarrow across the lot and back

    COP #8:

    • FOUR CORNERS, ADDITIVE
    • C1 – x10 Burpees
    • C2 – B’s + x20 WWII’s
    • C3 – B’s + W’s, +30 Jump Squats
    • C4 – B’s + W’s + J’s + x40 Smurf Jacks

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BROADWAY took the PAX out in Prayer

    NMS:  There was a wholelotta nasty cold wet reason to fartsack today, so YHC was very thankful to have a solid band of brothers to conquer the jester this morning, especially with the FNG no-show. But that’s OK, cause we all felt a little warmer holding Yoko close this morning. She was indeed heavy, and we did indeed all want her (though maybe Mudslide wanted her the most). Also, YHC is proud to report there were NO PENALTY BURPEES awarded for dropping Yoko today! Yoko will have a surprise return to a DTH sweat fest sometime again soon, so if you missed her today, just keep posting to the pain train and you’ll have a chance to wrap your loving arms around her. Next time she’ll have some better love handles to grab ahold of. Let’s GO! Yours, DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Broadway’s daughter with Migraines
    • Big Rig coworker death in family
    • DTH father in law with possible cancer
  • Missing

    Missing

    Seven could have been eight this morning. But my ex co-conspirator White Deer text me this morning that “White deer and cold rain don’t mix”. That left me mad and I took it out on the pax.

    We warmed up with 20 SSH and then got all nice and wet with some Susan Summers. With both sides all damp to the glee of all, we did merkins in cadence (13 count, not 10). Then did arm circles, DQs and moseyed to the school.

    Partnered up (where was mine?) at the covered bus pickup and one partner ran the courtyard triangle doing 5 burpees halfway while the other did an exercise. We did two sets of HRM, LBCs & Lt Dans. After getting to 30 burpees we moseyed to the basketball courts.

    In celebration of UR beating VCU, we did four corners and hit every exercise on the way back. Ten burpees, 20 Squats, 30 Plank Jacks and 40 SSH was at each corner. After getting to 40 more burpees and finding a crushed milk carton, we moseyed to the tennis courts.

    This is where White Deer took over. Oh wait… We shuffled up and down both sides of the courts that confused some and felt too painful for others and then did a shuttle run doing 5 burpees at the end of each court. We learned that the courts are not level as the water got deeper the closer you got to the woods. The last 5 burpees (for those that did them) were in a couple inches of brown water. After 20 more burpees total we did a long mosey to the front of the school.

    We partnered up again and one ran around the front loop while the other did some ab work. Did this four times with Crunchy Frogs (or hand claps for some), Reverse Crunches, Flutters and LBCs. Moseyed to the pavilion near the football field and did dips until the 6 arrived. Then we did 20 dips and 20 incline merkins, then 15 then 10. With a few minutes left we circles up and did ten burpees. Got us to 100 for the day! We also did 2.4 miles!! Great job everybody.

    Announcements: 2nd F this Tuesday at Firehouse Subs at noon. Gypsy is collected facial hair for the Merkin Society of Philadelphia. Grow Ruck in May.

  • Same Three Dudes

    Where have all the Ruckers gone? Long time passing. Where have all the Ruckers gone. Long time ago. The same 3 teachers posted on this perfect day in Rutland for a slow 4.5 miles of a tapered run in preparation for Saturday’s River City Half. They discovered that from the distance of going from the AO and then instead of doing the full Bojangles loop but turning it into the townhomes and returning along Rutlandshire is 1 mile. Surprised all of us.

    COT – Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS – Good luck for those running the River City Half on Saturday. Stay dry! Safe travels back Bulkhead. Hoping for a speedy recovery No Idea.

    Gotta Run!

    Phonics

  • I don’t have favorites

    Seven Timberwolves converged at 530 on Thursday. According to the bus drivers, this is more or less what happened.

    Timberwolf

    Indigenous ppl run around the school w 5 merkins

    Invisible jump rope 

    Hairy Rockettes

    Arm circles 

    Seal claps

    Overhead claps

    Hill Billie’s 

    American hammers

    Freddie mercury s

    Scorpion kick

    merkins

    Mosey back around school with pax calling out exercise we did 10 of at each light pole. May or may not have forgotten anyone. 

    5 donkey kicks

    Bear crawl

    5 merkins

    Crawl bear

    Peoples chair 

    10 each 

    15 each 

    10each

    5 each 

    Boberry biscuits

    Slow in turns

    Fast at strait away 

    6 burpees at the end 

    X2

    Dips, merkins, step ups in sets of 10 at bleachers 

    Triple check

    Chicken peckers

    Pole smokers

    Run to dumpster 

    That was time! We got our moneys worth. 

    Names numbers YHC took us out

    Announcements:

    • Big event coming at the end of summer to raise money for childhood cancer. Futon is working on this. 
    • Sign up for GrowRuck! Seriously, challenge your self. You are capable of more than you know. 
    • Pax lunch 3/29 at the westchester rusty taco

    NMM

    YHC is very thankful for F3 and how we push each other to be better men. Life can be hard. But we can do hard things. F3 exemplifies that

  • We’ll Just Follow You

    As YHC recited the route, the PAX’s faces went numb and their eyes glazed over.  Only Whitesnake understood the assignment.  Here’s where they went:

    The Route

    • L on Pump
    • L on Sancrest
    • L on Windingridge to Hickoryridge
    • L on Falconbridge
    • R on Raintreee
    • Loop Deepwood Cir
    • R on Raintree
    • Loop Raintree Lake
    • R on Raintree
    • L on Maremont and back to the Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC tries to add one new road to each Currahee route.  Today we did Deepwood, insert Beavis and Butthead laugh.  Next time we’ll look for Beaverhole.  Great to have Tonka back at Currahee and Bodos visiting.

    ANNOUNCEMENTS

    • GTE – still time to sign up
    • 2nd F lunches next week SOJ (Oyster’s house?) and Westhoe (Firehouse Subs)