Category: Richmond, VA

  • Better Late than Never

    Three guys showed up for a stroll around the surrounding neighborhoods of Atlee High School. As they took off, nobody was designated as the “Q’ but YHC started to guide the group through the following route.

    The Route

    Atlee to the Honey Meadows loop to the front of Kings Charter across the street into Madison Springs to the back and then exiting out Summer Duck to Atlee High School for about 4.3 miles.

    COT: Numerarama, Name-O-Rama, Announcements, Opus took ups out.

    Announcements

    Richmond Half Marathon – March 9

    Gotta Run!

    Phonics

  • Handshake’s Jazz Hands

    A lucky 7 battled the elements and embraced a modified Q on this Super Tuesday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Burpee march down the bus stop (1 between every pole)
    • 2024s – 20 reps at one end of the bus loop and 24 at the other; return to sender for next exercise, bro-code style
      • HRM
      • WWII sit-ups
      • Squats
      • CD
      • Side crunches – each side
      • 2x crab cakes
      • H2H
    • 20 Chuck Norris
    • Mosey back to parking lot for COT with YHC taking us out

    Great work from the PAX today.  YHC cannot count and performed more burpees than required.  We also learned that Handshake enjoys reminiscing about his show choir days, jazz hands and all.  Rain was not a factor.  Cardio and ground and pound for all.

    2024 theme for our Super Tuesday election year.

    God is good all of the time!

    Attila

  • No Scaredy Cats Here

    Nine dudes, including the dude himself, posted for today’s Spider Run. Route was posted yesterday in an alternate channel but everyone still got it. Devil’s pitchfork for all that braved the rain.

    Route

    • Everyone stay on the road and head to River
    • River to Westham Station up South Ridge to the light
    • 4s return
    • 5s hit Highland on the way back
    • 6s hit Highland, Old Bridge, and Panorama

    Numbers (clockwise), names (also clockwise), and YHC took us out.

    Moleskin

    Thanks for all that posted today. Gloomy day for a run. Everyone enjoyed it. EF Hutton even thanked me and told me how much he loved me when we passed on Highland.

    Hitch’s streak was broken today. Bodo’s is the new streaker at Spider Run.

    Announcements

    Heal up everyone!

    Splinter out.

  • Puddles, Rucks, Old Glory and a Ghost?

    An unafraid 14 showed up for a mudbath mixed with an Old Glory. 8 doubled-down with rucksacks and 1 turned into a ghost. Just another great morning at NoToll.

    Old Glory made its quarterly appearance and most knew what was coming. Scram did not, and I’m guessing Bullseye did not. Bullseye disappeared after lap 1 – he may have tweaked something or he may have drowned in one of the corners…TBD. No, seriously, I hope Bullseye is fine and just decided to save himself for tomorrow. Throw up a flare and let us know you are ok, brother.

    The rest of us were water-logged before finishing the first mile. Then the clock was set for 20 minutes of fun. Burpee-corner was especially wet but we make it work.

    Major respect to those who did it with rucksacks and especially those (NTB and Dealer and others?) who ran it with the rucksacks. STRONG!

    A few minutes of stretching and planks to finish us off and then numbers, names, and a WET COT with prayers for all those suffering illness or injury and for safety for NTB’s brother who is in Israel for work and some travel.

    Lots of Rucking options out there. Sign up for GTE if you will be around.

    New Crossings AO tomorrow evening – see Slack for details

    Be good today!

    No More Gumbo for you.

  • Just the two of us

    A very quiet morning at The Old Hundred today. SSHs with eye contact was a touch odd…. but here’s what went down.

    Quick mosey, SSH, dead man hang.

    Walk around the school alternating farmers carry and overhead carry. Completed the warm up with parking line tracers.

    COP 1- Stack and unstack. Walked the parking lot perimeter adding each exercise at the corners . 10 LT. Dans, 20 swings, 30 shrugs, 40 skull crushers and 50 side twists. Reversarama.

    COP 2- Dora with 100 curls, 200 lawn mowers, 300 calf raises.

    COP 3- Last 10 minutes was 20 of called exercises. toe touches, around the world both ways, squats, thrusters, single overhead press, side bends.

    Time called, names, announcements, COT.

    Thanks for the company and conversation Cookie!!

  • Almost Another “Muddy” Shoe

    Big Rig’s “Muddy” Shoe from last week is well documented in Big Data. Florence almost carried that torch for him today but thankfully crisis was avoided. Here’s what we did :

    Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to sloppy football field

    3 sprints from goal post to goal post without stopping

    3 sprints from goal post to goal post with brief breaks in between (At this point, YHC almost crapped his pants so had to walk over to the bathroom which was locked. Fortunately by the end of that walk, YHC was able to hold it in for the remainder of the Q.)

    Mosey to exercise station behind school

    5-10-15 : One set equals 5 pull ups, 10 Merkins, 15 Squats. We did 21 sets of this.

    Mosey to parking lot

    Lunges about 100 yards to Florence’s truck

    Mary : 2 Sets of One Legged LBC’s AMRAP, 1 Set of LBC’s AMRAP

    Each PAX grabs a 35 lb dumbbell from Florence’s truck

    2 sets of Curls AMRAP with 2 sets of Calf Raises in between

    1 set of Overhead Press then 1 set of Calf Raises

    DONE

    Numbers, Names, YHC took us out

    Prayers for Big Rig’s friend Rico recovering from kidney transplant and prayers for Big Rig’s Mom. Pray that she would find healing for her back without the need of surgery.

    NMMS : Really appreciate Big Rig coming out today on a wet and sloppy morning. He’s been tenacious with working on his form. YHC found the 5-10-15 exercise routine from a Facebook reel. It’s a great workout for building good form and endurance. I was surprised that I burned out on Merkins before I burned out on Pull Ups. I have been doing Pull Ups at home for a long time but turns out I have been neglecting Merkins so need to work on that.

  • South Park Daville Episode

    YHC busted out the Tabata app for the 4 regulars of DaVille this fine morning and here is what went down.

    We mosey to the West Entrance of the Atlee High School at the bus loop for a quick COP of 20 SSH, 10 DQ’s and we start the Tabata App. 4 minutes divided by 8 30 second efforts 20 sec exercise and 10 sec rest. We had time for 8 rotations. We started with Carolina Drydocks (10reps then plank during 20 seconds), Lunges (alternating legs), LBCs, bench dips, Alabama Prom Dates, squats, flutter kicks and merkins. Mosey back to flag and Boo Boo took us out in prayer.

    Great workout this morning gents, South Park discussion was classic…you had to be there to appreciate it. A great start to this week for sure.

    Have a great week gents! Cheers…CB!

  • 4 Corners at DaVille

    With 4 posting in the PAX, we were thing hot potato; YHC pulled out a Basketball and jumprope from the trunk for this workout. Here is waht went down.

    COP

    We mosey to the West Entrance of the Atlee High School at the bus loop. We circle up for 20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles (10 small and 5 Big) Reverso, 10 Ukrainian soldiers, 10 LBCs, 10 reverse Scorpions, 10 scorpions and 20 merkins.

    THANG

    We start with a Triple Check with 4 stations. Station 1 – Run lap as a Timer, Station 2 – Bench step ups, Station 3 – 20 merkins then rest, Station 4 – alternating lunges. Each member of Pax rotates through and complete a set. we do 2 more sets for a triple check.

    We then mosey to the Basketball courts and set up for 4 corners, corner 1 – 10 Alternating lunges, Corner 2 20 merkins, Corner 3 30 LBC’s and Corner 4- 40 SSH’s.

    Next we set up 4 stations – Station 1 – Basketball shooting hoops and need to make 3 shots as the timer, Station 2 jump rope, station 3 – squats, Station 4 LBC’s. We get through 2 rotations of all station and mosey 2 flag for COT.

    COT

    Numberama, Namerama – Mustang took us out in prayer

  • 11 dudes and NO injuries.

    Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year!

    Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury.

    Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover.

    COP #1: 11s in the Bunker. LBCs and CHS. Reminded everyone not to maim themselves on the slippery area.

    Mosey the playground area to Pinery Way Court.

    COP #2: Triple check: Lunges and Drydocks. Runner goes to a random lampost that wasn’t on. Dude in ram truck didn’t say good morning. I don’t think the 30 something dude walking Lassie wants to come and play with us. We’ll see..

    Mosey back to the Alamo.

    COP #3: Four Corners. Ask 4 dudes for favorite exercises..arm circles, APDs, merkin hammers, and WW2s. Prostitute style…10x/20x/30x/40x. Lots of mumble chatter about the burn. Feel the pain!

    COP #4: To the thunder dome for 5x rounds of partner boo ya merkins (5x) sandwiched with 5x SSH and bear crawls. Nasty Nasty Nasty.

    Stretch a bit with the Pax. Time.

    Announcements:
    1. Heist –> Bring out more fresh meat. Each one of us knows at least 1 or 2 guys
    2. Boberry –> Sign up for Grow Ruck….at least come out and strap on a pack and try it out.
    3. Warby –> ALAMO one-year anniversary Q coming up on March 18….come get some…spread the word…come support. Warby, Cookie, 3DD, and possibly Armstrong will do a redux of Vagabond’s Q that started it all…

    Prayers/Praise:
    1) Heist –> Pray for the injured PAX. Pray for the guys that are on the fringe of coming back to the fold…that they come back…and know that they will be WELCOMED back with a big bro hug.
    2) Blacktop –> Praise that his Dad is doing better.
    3) Futon –> Prayers for Spring Break.

    Futon took us out. Thanks dude!

    Closing remarks: Guys. The Alamo lit a freaking SOJ fire. Just think…without Alamo there is no Armstrong, Cookie, Three Doors Down or Warby. After that time, we had Wildcat get BlackTop to come out…without BlackTop there is no Swoop, Merman or Rudy. Warby also brought out guys like Waterbug, and others. Later on we had Walkie Talkie and Futon…without those guys there would be no Yeehaw.

    Bottom line – bring someone new out. Some of these guys catch fire…and bring out more and more guys.

    I have really enjoyed seeing this thing grow and happy to be apart of it.

  • 6 years of F3

    14 strong-willed men joined to unknowingly celebrate YHC’s 6 year anniversary and this is what happened:

    Mosey to Third Presbyterian Church parking lot for part 1 of the COP

    Mosey to CVS for part 2 of the COP

    Mosey to Kanawha Pool for a Triple Check. P1 runs down the hill and back, P2 does WW2’s with back facing downhill, P3 does HRM’s with head facing down hill

    Mosey to the back of the SHRM building and in the parking lot Bear Crawl between parking spots and do 10 good Squats at each spot. Ab exercises for the 6 and then the group was introduced to the Pencil Roll.

    Mosey back over to CVS and Murder Bunnie (Sans Blocks) across the Parking Lot.

    Mosey over the Bodo’s Annex parking lot and partner up for some Wheelbarrows.

    Mosey back to the Hoedown Lot and get on the hill behind our cars to finish up with a Derkin, Pencil Roll left, WWII, Pencil Roll right, Derkin, and repeat until time.

    Announcements: 1) Senor Frog 1-year Anniversary Q next Monday at Hoedown. Senor Frog is #6 in postings in F3RVA his first year 2) Grow Ruck coming in May 3) Breaking Bread – Sign Up

    Prayer Requests – non

    NMS – great morning, 45 degrees. Also a lot of Mumble Chatter, but unfortunately hard to participate it it while leakind the workout.