Category: Richmond, VA

  • Perfection at Dawn

    A group of six strong fine looking gents took advantage of the ideal temperatures and cooler morning to make themselves better at the start of a holiday week. According to the dogwalkers and neighborhood ring cameras, here is how things went down.

    Mosey to the bottom of Lindsey Ct for some conversation, introductions and disclaimers. After close inspection of the overflowing creek by our resident aquatic specialist we warmed up. Warmarama included SSH’s, Helis, Cherry Pickers, Jazzercise (with flare), DQ’s, Ukrainian Soldiers and Imperial Squat Walkers. Time for the action.

    Partner up for Love Hill w/ a twist. Timer runs to the top while partner bear crawls, then lunges, then broad jump burpees. 10 boyah merkins at every switch. Stupid idea. Rest at the top then continue mosey down Lindsey and West Drive Intersection.

    4 Corners Brocode Elevator: 10 merkins at the 1st corner (Lindsey & Westham); 10 merkins, 20 squats at the 2nd corner (Westham & Beechwood); 10 merkins, 20 squats, 30 LBC’s at 3rd corner (Beechwood & West); 10 merkins, 20 squats, 30 LBC’s, 40 monkey humpers at 4th Corner (West and Lindsey).

    Mosey up to West Drive Circle for a triple check. Runner does the loop, LBC’s and Dry docks were the call. Dry Docks were soon replaced with Lunges.

    Still time on the clock??? Mosey back to the wall for some quality Pigskin special. F3RVA resident Legend did not disappoint by bringing his signature routine. This rendition included peoples chair (milkers/Jack Lalines, etc.), Balls to the Wall (Hipslaps, Australian Mountain Climbers, Toe Taps) with 5 burpees at the end. YHC quickly took back the Q after that routine.

    Quick Dead Man Hang until Time. Numbers, Names, Announcements, Prayers. YHC took us out

    Naked Moleskin: Smaller group was expected with the upcoming holiday week but conditions could not have been better this morning. AOL is traveling from outside Columbus and looking for any excuse to get away from the inlaws. He is a runner so he might crash a future AO in the next day or so. Good mumble chatter throughout the beatdown including vacation plans, statewide driving bans and the exciting world of parking lot designs. Appreciate Pigskin for leading his traditional wall routine. YHC had thought about Mankillers but listened to reason for the better. Thank you fellas from coming out and safe travel over the holidays.

  • Coldest water fountain

    3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

  • Tenders n Sauce

    YHC didn’t have the bandwidth for a FULL homecooked meal. But baked some garlic bread, scooped pasta salad and banana pudding from Kroger, then the star of the meal – ZAXBY TENDERS (with enough sauce to drown them). I’ve never ordered 40 tenders from Zaxby’s – but I think YHC cleaned em out! Sharon and the group at Daily Planet were awesome. Hung out with the group for a little while – who were all super thankful and they absolutely brightened my day. What a great opportunity to serve. Props to @oyster for keeping this great outreach program moving.

    2 Cor 1:3 “Thanks be to god, the father of compassion and god of comfort, who comforts us in our troubles so that we may comfort others with the comfort we ourselves we receive from God”.

    -State Farm

  • Should’ve Known

    With Oyster vacating and Hitchhiker a week removed from baby 3, YHC should’ve known pickleball was a long shot.  No lessons were learned from Bulkhead’s solo outing a week ago.  YHC did a workout deemed too hard for Iron Pax.  Trust me on that one.

  • River run duo

    Good lord. Running with Doozy is tough, but that’s what makes it great. Put in 5.66 miles today at 8:45/min pace (5 min of OT).

    This was the route I cooked up on the fly: https://onthegomap.com/s/liej8iug

    Praise for Doozy’s 2.0 starting a career in Charleston, SC. Prayers for all our friends and family celebrating the birthday of America this week (don’t blow off your hand or drive drunk please).

  • I’m a Ziti. Get it?

    Homemade baked ziti was the main course this Saturday at the Daily Planet. Homemade by my wife Laura which means it is really good. We also brought Caesar salad, bread and a peach pie from Kroger. We were not able to stay but were glad to do anything we could to help.

  • American Ninja Warrior!

    5 aspiring martial artists gathered for a test of strength and agility at 0600. The first 30 minutes was a slow mosey through the whole course, stopping at various stages for COP. The final 30 minutes was a timed run through the whole course. The course was as follows:

    • Start at parking lot
    • Run all the way down to start of pipe loop, run up pipe loop to Rusty Cage
    • Jump up on high bars and shimmy around the highest bar, hop down onto the box
    • Shimmy across parallel bars
    • Run along tree line to playground.
    • Jump fence. 25 Swerkins
    • Run to Ha Penny Stage. 25 Donkey Kicks
    • Jump off ha penny stage. Run to line of 5 picnic tables
    • Box jump up to table. Jump down, 3 Burpees. Box Jump on to next table, and so on
    • Run down to ampitheater
    • 3 LBCs on each step, up to the top.
    • Run to the field.
    • Stop at 25, 50, 75, and 100 yards, 25 merkins each
    • Run to fitness path, take a right and run to monkey rings
    • Monkey swing across rings.
    • Run to climbing rope. Climb to top of rope, touch bar at the top, drop down
    • Run to half wall. Climb or jump over wall.
    • Run to cross walk and back to parking lot
    • Touch the tree to finish and stop the clock

    Finished up with Numberama, Namerama, YHC took us out.

    NMS: This is the third time I’ve attempted this workout, the first at Dogpile. It was a good course but more demanding than any of us expected, likely because of the 100% humidity. Thanks guys for giving this a go on my birthday, was a lot of fun. Great conversation at Coffeeteeria afterwards, mostly about the very interesting if not somewhat bizarre stuff that Bootleg is reading. SYITG!

  • Age is just a number

    Six guys gathered at Atlee High School for an anticipated beatdown. With no Q on the sheet, YHC grabbed control and off they went.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Lunges, Reverso, Merkins, Angled Knee Jumps, LBCs, Heels-to-Heaven, Rosales’s, One Legged ABCs, Reverse

    The Thang

    In bus loop, triple sprints. One partner sprints 1/2 around bus loop then drops to do 5 burpees, the 2nd partner does the same, then the 3rd does the same. Do this 5 times. Then bear crawl to middle to do 10 merkins.

    Mosey to benches. At bench, IC – 10 Step Ups, 10 Derkins, 5 Raised APD

    Mosey to Elementary Playground periodically stopping to do more raised APD.

    At Playground, Q-School – YHC leads – Hold pullup-hang for 15 seconds. Then 10 Merkins IC. All other PAX members then lead once doing the same thing.

    Mosey to track. Jog corner while partner carry the straight away. Do one lap around the track. Then do 10 Booyah Merkins.

    Jog past elementary school back to VSH stopping at light post and doing exercises.

    COT – Numberarama, Name-O-Rama, Announcements, Trail Mix took us out

    It was great leading today. In the 8 plus years that YHC has been part of F3 RVA, many more respects are being called out during Name-O-Rama. In saying that, with “You vs. You” and how we support each other, Age seems like just a number. We keep pushing through which makes us stronger on the other side.

    Announcements

    • July 4 Convergence – Forest Hill Park – 7 AM. Lets see strong numbers DaVille
    • Summer Tour Continues

    Outstanding job all today!

    Gotta Run!

    Phonics

  • Another Iron PAX

    PAX of 2 for Premature Acceleration this morning. Boberry and I got to Rockwood promptly at 5 only to discover that the gates were yet to be opened. This required a slight change to our plan for the morning, but we made the most of it. Boberry parked and we ran a couple laps around the park then went into “the pit” for 3 cindies. We alternated rifle carrying 1 cindy, and farmer’s carrying 2 back to the flag for our short Iron PAX workout for the week.

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back

    We cut it short after this point, as we had to run to the other side of the park to get Boberry’s car.

    These Iron PAX workouts are no joke. I’ve done several the past few weeks and they all have pushed me to my limits. Glad to have Boberry join me, who has already done most of them, but is still a willing participant.

    Great way to start the day!

  • Just A Walk In The Park

    8 Highly Impactful Men ventured around the grounds of Rockwood Park for what wasn’t your typical walk in the park. Lots of great chatter on multiple topics. We passed around 3 cindies on our trek. Doing some rifle carries along the way. At one point DTH and myself, did an impromptu test to see who could rifle carry the longest. I let him win because I had an itch.

    Great to have Choo Choo join us for his first Ruck. PAX made the coupon carries look easy. Almost wish I would have brought more coupons. As always, I was blessed to lead.