Category: Richmond, VA

  • And then there was silence….

    16 men gathered for the official Handshake 40th Birthday Q and this is what happened:

    Mosey out the back gate of Dogpile to the lake in front of Maymont for a COP. First location was too muddy and goose poop ridden so we traversed up the hill. Exercises completed to include among others Inverted Scorpion Kicks and (2) sets of 20 HRM’s

    Mosey to the intersection and notify the Pax to remember this location and then form up for an Indigenous Peoples run over to Burpee Lake (no Burpees).

    Party is such sweet sorrow: partner up and each partner runs in the opposite direction and at each Lightpole partners complete (5) HRM’s and (1) WWII’s and meet up at the opposite corner.

    At the opposite corner partners reunite and we make our way back around the lake hop scotching with P1 doing 10 Squats while P2 runs to the next Lightpole and starts the squats and when P1 catches back up P2 goes to the next Pole and continue to the end.

    Mosey from the original starting corner back up to the top of corner of Trafford and Westover and get in groups of 3’s for a Triple Check. P1 runs an unreasonable distance while P2 does Flutters and P3 does LBC’s. Everybody does all 3 and then round 2 was Running, Alabama Prom Dates, and Inverted Scorpion Kicks. Round 3 was Running, WWII’s and something else, YHC does not remember.

    Mosey back down Westover to the intersection YHC had pointed out earlier. Al Gore the 6 and YHC asked the Pax to pick a number between 1 – 10, 7 was picked and 7 Burpees were completed.

    Mosey up to Spottswood and complete 20 HRM’s.

    Mosey back to the Flag for 20 more HRM’s and 1 minute of stretching.

    Announcements – Grow Ruck is coming the first weekend of May. Rosie says anyone who completed today’s bootcamp can handle the Grow Ruck. Flight Nurse out of Wilmington is taking over the Grow Ruck and he is aware of what happened last time and he is determined to make it a success. Sign up.

    Prayer Requests – none

    NMS – thank you for everyone for the birthday wishes and for those who were able to make it to, it is truly appreciated.

  • Not Into Sharing the Reps

    Twelve noble warriors welcomed the final weekend of February with an abundance of mumble-chatter and old-man energy.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey for a bit before finding a spot to do a one-man Dora on the football field – each man does all of the reps in 5 intervals with a run in between
      • 100 HRM
      • 200 monkey humpers
      • 300 LBC
    • Mosey to the pull-up bars for a ladder – 8 pull-ups down to 1 with 20 2x FK between each set
    • Mosey to the parking lot for a 3x check – run, ball-to-the-wall-toe-taps and APDs
    • Mary
      • FM
      • Side crunches each side
      • DMH
    • COT with YHC taking us out

    Great work from the PAX today!  It was a bit of a ball buster.  YHC said to hell with sharing reps on that one-man Dora. Gypsy had something return to sender during the workout so YHC gave himself t-claps.  Great to see Nightcrawler putting a bit of a streak of Saturdays together.

    Prayers up for Homer as his mom is in hospice care. 

    God is good all of the time!

    Attila

  • Partial Foods

    One wild and crazy dude hit the mean streets of Plantation for the latest edition of The Clinic. Temperatures were 55 70 and sunny. According to the semi-frozen Nile lizard monitoring the run, the following might have happened:

    Route: Circle, north, cross Peters, parking lot, Fudd, north again, past apartments, past temporary circus tents, Broward Blvd., reverso (minus the Fudd). Number, name, and YHC took himself out.

    NMS:

    “Where’s your little friend, snake man?” — Omar

  • Murph Triplets

    No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause.

    Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the mile on each end.

    Thanks for letting me lead and putting in the work today. Go do something to make someone else’s day better.

  • Entering the decade of silence.

    6 of the greatest action hero’s from the 1970’s and 1980’s joined for this months Currahee bro-code run. Same normal run, it went well. Here was the lineup:

    Lighthouse – Liam Neeson

    Whitesnake – Charles Bronson

    Mr. Rogers – Harrison Ford

    EF Hutton – Kurt Russell

    Gypsy – Steven Seagal

    Handshake – Patrick Swayze

    Announcements – the official Handshake 40th Birthday Q tomorrow at Dogpile.

  • Lonely is the Night

    ….According to Billy Squire on the radio this morning and verified by the skunk who left his fragrance wafting down River Road this morning. The nights may be lonely, but the roads were not. A shocking 50 degrees brought out the short sleeves and the chipping birds.

    West on Grove, to Libbie, to Kensington, to Maple to head east on Patterson. New ground was covered with a detour on Glenburnie north of Patterson. 4s and 5s returned via Patterson to their respective cut through to the AO. 6s headed out Willow Lawn Dr to pick up Broad and head east.

    Marv took us out.

  • You can find Purple Rain at Aldi

    8 beasts showed up this beautiful wanna be spring morning for some fun at Satan’s Hill. Requests for a morning full of broga turned into a nice little beatdown that went something like this:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot, SSH, Helicopters, Copperhead Squats, Butterfly stretch, Single knee to chest both sides, LBCs

    COP 1: Game of Gambling 2/4/6/8/10/8/6/4/2 – Vegas odds were not in our favor! PAX member flips a quarter and calls Heads/Tails in the air. If call is correct, we take the easy road with Shoulder Tap Merkins, if call is incorrect, we take the hard road with Burpees. Started at 2 reps then run to opposite end of the parking lot and increase/decrease exercise count by 2 with next flip. A few coin flips in, PAX was convinced YHC brought a heads only quarter this morning causing us to do way more Burpees than we hoped for. Purple Rain was gifted the quarter and his Aldi shopping cart this weekend is paid for!

    COP 2: Partner up for a Dora with use of coupons – 100 Overhead Press, 200, Bicep Curls, 300 (150 on each leg) Bulgarian Split Squats – Runner goes up and around the island at opposite end of parking lot and back.

    COP 3: Ab Blaster w/ Cardio to shed the winter weight in light of the warmer weather – Started at Satan’s Hill entrance with 5 LBCs, run up Satan’s Hill to Farham intersection. 5 LBCs, 10 (2 count) flutter kicks, run to Prenoman intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, run down Prenoman cul-de-sac hill. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, run up Prenoman cul-de-sac hill back to intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, run back towards Satan’s Hill to intersection at Farham. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, 30 Plank Jacks, run back to Satan’s Hill parking lot.

    COP 4: Triple Check in groups of 4 – 2 runners, Jerkins and Curb Dips.

    Time called, Numbers, Names, Announcements – Grow Ruck May 3-5, Breaking Bread Sign Ups, Rudy gave a nice shoutout/thanks to F3 guys that have been praying for him and reached out with kind words of support. He has felt the love and it has pushed him through a tough time.

    Prayer Requests included continued thoughts/prayers for Rudy and his family and for Swoops’ friend who is set to return to the states in mid March.

    Always a pleasure to lead such a great group of gentlemen and push each other a little harder each time. Continue to get up and push yourself and become a better person today than you were yesterday. Stay blessed!

  • Oh sh$t! I have the Q!

    Fireman Ed set his alarm for 5:05, woke up thought “Hmm maybe today would be a good day to fartsack.” Then looked at the Q list and noticed that “He has this morning’s Q”. On his 10 minute drive thought of a few classics to run with the PAX.

    COP: DQs, DMH, Offshore arrives because who needs to stretch, HRMs, helicopters, MCs and FMs. Mosey to bus loop bench area.

    Elevens with sit and press and 2 count coupon step ups. Don’t perform sit and press on a large root. Mosey to road on bus loop.

    Lindseys with bench press and bicep curls. I could hear Attila adapting to his recent upgrade in weight.

    Loop arounds with run around the loop as pacer. Exercises included pole smokers, burpees, coupon flutter kicks, lawnmower pulls and tricep pulldowns. We did this twice.

    Finished with some boring stretching.

    Grow Ruck coming up in early May. Handshake loses his “hate” this weekend with a special Q this Saturday at Dogpile. As always see Slack for details. I am happy to lead and feedback was positive on my not as well planned Q. Sometimes we overthink and overplan things.

    Fireman Ed

  • That’s a Spicy Meatball

    11 Got together at Timberwolf to try something new, following my lead. Merkins made it burn but we made it through. Here is how it went:

    Mosey to the Parking Lot making sure not to jump any curbs figuring the plan out on the way. Warm-Up: Side Straddle Hops, Ukrainian Soldiers DeadMan Hang, Alabama Prom Dates and LBCs.

    COP #1: Mosey around the lot looking for the best place to start 4 Corners, Prostitution Style. 20 Side Straddle Hops, 25 Merkins, 30 LBCs, 40 Flutter Kicks

    COP #2: Mosey around the lot to set up Partner Doras. 100 Heels to Heaven 200 Flutter Kick, back down to 100 LBCs, Plank for the 6.

    COP #3: 11’s around the Mid-Islands. Side Straddle Hops paired with Squat Jumps. OC called plank for the 6 and stretched it out.

    COP #4: Finished up with Inclined Side Crab Crawls with reverse for an even beat down.

    Called Time after DeadMan Hangs leading into Announcements and Prayer. Privileged to have an opportunity to lead. Felt really good to contribute and challenge myself by being outside of a comfort zone. YHC: MEATBALL

  • Goose Poop Ice Slide

    At 5:30 AM, we fired up the FORGE once again. Post-workout surveys suggest that a good time was had by all………………..The following is a brief summary for your viewing pleasure:

    Mosey to the Courtyard of the Damned for Warm-Up:

    Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, Pickle Pounders, West Virginia Prom Dates

    To the Ampitheater for Exercise One: Wall Climber Burpee on Step One, then run to the bottom of the hill and back. Wall Climber Burpee on Step One and Two, then run…………..repeat pattern until you get to the top.

    Exercise Two: Incline Ab Challenge

    25 WWII’s, 25 Heels to Heaven, 25 Flutter Kicks. 25 V-Ups. Threw in 25 decline HR Merkins for good measure.

    Mosey to the summit of Mt. Chaplain for Exercise Three:

    On the descent: Crab Walk the hills/grass, Lt. Dan’s across parking lot

    Exercise Four: Ring Around the Toadie – Frog Jump around the perimeter of the parking lot. Asking the PAX to face the same direction throughout proved to be a bridge too far.

    Back towards the flag: Stop on the hill for Incline Ab Challenge #2:

    25 LBC’s, 25 Freddy Mercuries, 25 American Hammers, 25 Hello Dollies. Finished off with 25 Decline Werkins

    A couple of Hill Repeats near the upper parking lot, and time is called.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: The PAX were able to overcome many challenges today. The warm-up area was definitely a little sus. In addition, Wedding Singer and NTB nearly choked themselves out on the Goose Poop Ice Slide. But, in true F3 fashion, we were able to power through. It was great seeing Gaston back out – also shout out to L Woods who continues to post regularly. Lot of Rucking options coming up, and the Murph at Twin Team tomorrow. Do yourself a favor and check Slack for details.

    SYITG