Category: Richmond, VA

  • To finish in front of the Queen

    9 men fought off the fartsack to start the week right and welcome a beatdown. 72 and sunny with 100% humidity! According to the early clubhouse gym attendees, here is what went down.

    Quick mosey around the parking lot to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Horseshoe in the lot. Start at 5, add 5 after each run. Progressive repeating all exercises at each turn. 5 squats, 10 merkins, 15 WWII’s, 20 Jump squats, 25 Plank jacks, 30 lunges, 35 Hello dollies. Once we arrived at 35 we continued dropping 5 each round until back to start. Finished with minute to spare for a Stretch OYO.

    Prayers to Fandango and fam as he deals with loss of his father. Happy 251 birthday to the US Army. YHC took us out in prayer.

    Thanks to Heist for supplying coffee this morning (and most mornings). Summer tour happening now. See slack for allocations. Get out of your comfort zone and meet some of F3 RVA’s finest. Convergence at GridIron July 4th 7am.

  • OTB Ruck – Sunday Park Heat Edition

    Three HIMs plus family members gathered at Sunday Park for an afternoon ruck that tested both our legs and our hydration plans. With temperatures pushing into the 90s and plenty of Virginia humidity, we set out from the Boathouse and covered roughly four miles through the shaded trails of Brandermill.

    . The real challenge came around mile two when YHC discovered that my kiddo had quietly emptied most of the water bladder through a combination of enthusiastic hydration and a hose left dangling. What began as a well-planned hydration strategy quickly became an exercise in resource management for the remainder of the ruck.

    Despite the heat, everyone finished strong and returned to the Boathouse tired, sweaty, and in good spirits. The shade helped, the company helped more, and no one melted despite conditions that suggested it was a possibility.

    Thanks to Warby and Scram for coming out and bringing the families.

  • Veep…Is Asleep

    It had to have been 9 years ago that I brought my 2.0 to an F3 workout. He was 9, going on 10 and had just won a student council election at Mary Munford (this is all if my memory serves me right, which, most likely, it does not).

    Anyway, since he had just won the election, and, at the time, Julia Louis-Dreyfuss’ hit comedy “VEEP” was the latest and greatest binge watch, he got the handle “VEEP”.

    Looking back over the last 11 or so years, some of my most memorable workouts were with my 2.0’s (my female 2.0 is “Pink Panther”…something, I’m 100% sure, she’d be super fired up to be now that she is almost 16 and about to enter her Junior Year of HS).

    Most of the time, the 2.0s were excited to join dad and his mysterious group of guys that he wakes up super early to go run around and sweat with. Every now and then, the 2.0 was out in the morning due to some punishment. Most likely not turning homework in on-time. But even then, if I remember correctly, Veep had a couple of quick one line jokes that made his old man proud.

    All of this to say…well done to Wolfgang, the 2.0 of Vandalay, for joining us, in the summer no less, ITG. Needless to say, Veep, who just finished his first year at Virginia’s Polytechnical Institute, well, Veep, was asleep.

    The Thang

    COT– Dead Man Hangs, Don Quixote, Helicopters, Arm Circles (forward and backwards). Side Straddle Hops. Fudd’s wife. Pulsating Calf stretch. Runners Stretch….left hand high, right hand high. 10 two count mercans.

    According to Handshake…while I don’t Q often, when I do, we do agilities, most likely in honor of my time in college.

    High Knees. Butt Kickers. Ballerina’s. Leaps and Bounds. Kareoke.

    Four corners, starting in Alaska (freshly painted US on the blacktop).

    10 Mercans. 20 LBC’s. 30 Copper Headed Squats. 40 SSHops

    20 Mercans. 40 LBC’s. 30 Monkey HUMPers. 50 SSHops

    Mosey down to Lindsay. 20 Mercans.

    Partner Up. Up half the hill while the partner is…

    Lunging. Bear Crawling. Bernie Sanders-ing.

    Meet Halfway up the hill. Finish the Hill while the partner is

    Lunging. Polar Bearing. (that’s all we got).

    Mosey to the front of TES…

    Partner Up for “Duals”. First Partner runs while the other does incline Mercans. Next “Dual” is the partners running while the other does calf raises.

    Mosey to parking lot. Mercans. three burpees. SSHops.

    Good work Wolfgang and the rest of the guys. Nice to see 1-800 at the tail end of the workout…it’s not the same without him there.

  • Back In The Saddle

    Got some good chatter in with Wildwood on this steamy morning. We started off with some laps around The Lumberyard and catching up on life, it was a busy spring. We dusted off some coupons and got 3 sets of 12-15 reps of each exercise; including shoulder press, curls, squats, rows, and lateral raises. We capped off the morning with a mosey back to the parking lot. As we rolled up we found Beaver stretching to get prepped for the Chesty Puller run next weekend. Wildwood stayed for some extra credit.

  • 0530: COP (Warm-Up) — Upper Parking Lot

    5 Minutes — 10-15 Reps Each, Cadence-Led

    • Side Straddle Hops (SSH) (In Cadence)
    • Imperial Squat Walkers (In Cadence)
    • Cherry Pickers (In Cadence)
    • Donkey Hotties (In Cadence)
    • World’s Greatest Stretch (Oyo)

    Mosey down to the lower parking lot fence.

    0535: The “Thang 1” — No-Run Fence Elevens

    12 Minutes — Continuous Muscle Flip

    No running, no filler space. The PAX stayed directly under or next to the lower fence rail, rolling straight from one exercise into the next to keep constant tension on the upper body.

    • Exercise A: Jerkens (Feet on ground, body angled under the fence rail, pulling chest to bar).
    • Exercise B: Merkins (Flipped over right next to the bar).

    Mosey to the football field. I had cut, begged, borrowed, and stolen 6 ropes, but when we started pulling on them the goalposts started wobbling more than an FNG merkin. This is when SCRAM told us he couldn’t go to jail again, an interesting revelation. YHC decided to scrap the piece of this workout I spent the most time on and modify, modify, modify. One rope thrown over each goalpost.

    0547: The “Thang 2” — Split-Endzone Grinder

    22 Minutes — 4 Full Rotations

    The 9-man PAX split into one group of 5 (North Endzone) and one group of 4 (South Endzone), utilizing one rope per goalpost.

    [ GOALPOST ] 
   |
   +-- Station 1 (THE TIMER): 15 Y-Ups + 15 T-Ups
   |
   +-- Station 2: Plank Hold
   |
   +-- Station 3: Air Squats
   |
   +-- Station 4: Field Sprints (Continuous back-and-forth across the endzone/field)

    The Rotation Mechanic:

    • The Timer: Person 1 hits the rope for 15 Y-ups and 15 T-ups.
    • The Burnout: The rest of the group continuously performs their station (Plank, Squats, or Field Sprints) until the Timer finishes his 30 total reps.
    • The Shift: On the Timer’s “ROTATE!” call, everyone shifts down one station, sending the Field Sprinter onto the rope.
    • The Volume: The PAX pushed through 4 full rotations, ensuring everyone got multiple heavy cycles on the ropes and plenty of cardio mileage.

    0609: The “Thang 3” — Resisted Hill Sprints

    6 Minutes — Light-Post Relays

    Mosey back toward the upper lot. The ropes were repurposed for heavy lower-body resistance work on the incline.

    • The Setup: One PAX wraps the middle of the rope around his waist. Two other PAX members grab the ends of the rope to act as human anchors, creating high-tension resistance.
    • The Execution: The runner drives hard up the hill against the resistance, fighting the incline and the anchors for the distance between two light posts.
    • The Swap: Once the light post is reached, the PAX quickly rotates roles so a new runner can torch their legs on the next segment.

    0615: COT

    Arrive at the upper lot flag. Count-a-rama, Name-a-rama, and the Circle of Trust.

  • FTLOBD

    Light crew today with a smattering of runners, bikers and walkers.

    Saab abides

    Route:

    All started by heading West on Cary…


    4.2 mile route

    5.1 mile route

    5.9 mile route

  • Wildwood For the Win!

    YHC showed up for an 8 AM progression run to find Wildwood and Yukon finishing up their Lumberyard workout. We mumble chattered for a good 15 minutes and Wildwood pulled the ultimate He Man move and ran with me for an hour.

    • Warmup – 5 minute walk or light jog
    • 30 minute run at pace between 8:35 – 9:05/ mile
    • 10 minute run at pace of 7:35/ mile
    • Cool Down – 5 minutes walk or light jog

    Great running with you Wildwood! Way to get after it this morning doing a double shift!

  • Summer Tour comes to DaPile

    Eighteen dudes, including 10 Summer Tourist and one traveler from Cincinnati posted on this Perfect Saturday morning to Atlee High School. According to the two ladies who turned around and walked in the opposite direction at least twice when they came across the PAX exercising, this is what occurred.

    The Thang

    Parking Lot Tracers

    COP: All IC except for the Burpees: SSH, Helicopters, Don Quixotes, One legged lunges, the other leg, Arm Circles, Reverso, 5 Burpees OYO, 5 Burpees, Merkins, Angled Knee Jumps, Foot -to-Hand Mountain Climbers, American Hammers, LBCs, Heels-to-Heaven, Hello Dollies, One legged APDs, other leg, both legs.

    Mosey to other side of school

    Triple Check #1 – Donkey Kicks, Squats, touch 3 different trees

    Pole Smokers – Grab pole while holding 6 inches. All PAX will do 10 leg lifts and then run to the other side.

    Mosey to back of campus while doing 5 burpees at each speed bump.

    Triple Check #2: Carolina Dry Docks, WW2s, Bernie Sanders to top of the hill and run back

    Mosey along baseball/softball fields stopping in open areas and doing 5 jump squats and 10 merkins

    Indigenous People Run to front of the school

    Plank-O-Rama – Hold Plank – All IC: Alternate between Carolina Dry Docks and Merkins, Hold Plank, Rotate to Right Elbow, drop hip and raise, hold side plank, Rotate to Back Plank, drop butt and raise, hold plank, Rotate to Left Elbow, Drop Hip and Raise, Hold side Plank, Rotate to Front Blank, Makhtar N’Diayes, Mountain Climbers, followed by Freddie Mercuries, Rosalitas, Hold Six Inches while Q counts down from 30 – 1.

    Mosey back to SF

    COP: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    It was great having so many tourist join for this bootcamp today. Well done everybody. Let’s keep up the tour throughout the summer. A large group joined for coffee afterwards. Topics varied a lot from bootcamps from the past to our hopes for our health 20 years from now.

    Announcements

    • Summer Tour Continues – Look at Slack for next week’s locations
    • Sign up for Breaking Bread
    • For the health of the PAX, put emergency contact info into Slack. Also, one PAX member should always have a phone with them.

    Gotta Run!

    Phonics

  • Attack of the Cones

    It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.

    Mosey to the small basketball court for Warm-Up:
    Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.

    to the back parking lot for Exercise One: Cone Work
    Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.

    On the way back: 20 count crab walk. Place the cone, then run and repeat.

    Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.

    Mosey to the parking lot area for Exercise Three: More Cone Work!

    Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.

    On the way back: 10 count Crawl Bear, place cone, run back, repeat.

    Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.

    COT and YHC took us out:

    Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
    Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all.

  • Bon Ultimate!

    We had 3v3 for the warmup, then 3v4 launching the first disc, then 4v5 within the first 5min, then an absolute BATTLE on the field of Bon Iron Elementary, with Destiny being swapped between teams whenever a team got a 2-point lead. But even with a man-down the winning team of Machismo, Dookie, Trojan, and Punky were an impossible combination to pin down. Final score was 9 to either 6 or 7 (🤷‍♂️). MVP goes to Destiny’s Child essentially playing offense the entire time and have the most epic sliding TD. Awesome time had by all, no injuries, and great convo over Machismo coffee after. Yours AYE! ~DTH

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Circle of Thanksgiving