Category: Richmond, VA

  • Friday morning run cold run with Downrange F3 visitor and FNG

    Nice cold morning to be out on roads working off the holiday fat. We ran the figure 8 route which is oddly named as its really more of a “9” 4.4 miles 8:53 pace, a few ran further and some ran less. All finished with circle of trust and naming our 23 year old FNG who played baseball, Strawberry. Interestingly he was asked his first concert….never been to one. Strawberry stuck. Ha Ha

  • Gridiron Snowball fight

    8 warriors gathered in the frozen air to fight off a hangover(at least 4 of us) and burn some calories Here’s the thing: warm up was 25 side straddle Hops, 10 Don Qs,10 helicopters, 15 arm circles, 15 reverse arm circles, 10 push-ups, 20 LBC‘s.

    Mosey to Striker field for some elevens to halfway Mark of field. Round 1: merkins and World War II, next set of 11s :Burpees and American hammers. Needing to cool off we rolled the giant snowballs to the center feild and then pushed them off field. Mosey to pull up bars, eight pull-ups, 15 dips, six pull-ups 15 dips, four pull-ups 15 dips two pull-ups 15 dips, mosey to the playground for ab workout: 25 WW2s, 20-2 count Freddie Mercury, 20 hello dollies , 20 Rosalita‘s, 20-2 count penguins, 20 copperhead squats, mosey up to the bathrooms. Wall sit: 10 air press, 10 -Merkins, 10- milkers then 10 LBCs, 10- Mike Tyson‘s, 10 Merkins, 10-head knees and toes wall sits, 10 LBC, run two loops around half of the parking lot. Circle up in plank for ring of fire each member doing five of whatever they want. close with prayer head to coffee for the warming up and fellowship. Was great to lead this group of Men and friends. Always the best part of my day working in the F3 circles.

  • Rucking Commentary

    Two ruckers launched at 0700 and not only covered the miles, but deep conversation. Coffee afterwards at a local shop was awesome.

    With this crew it never feels cold outside when together as a team.

  • House Party’s Yappin Again

    4 runners met at BWES but decided to slow it down to a Ruck, according to the dog walkers this is how it went.

    OG River Run route, from BWES circle in front of JRHS out to Robious left into River Downs, left up the big hill. Right on River Downs back to Robious and pass the Schools again.

    4 Plus miles (YHC forgot to set his watch on time) House Party kept the official Milage

    Numbers / Names Chaplain took us out (NTB took us out a second time)

    NMS:

    Title of this BB comes from how overly talkative House Party often is 😁 YHC thinks it’s probably because NTB and I Yap most of the time. Lots of good conversation this morning, no we didn’t salve all the worlds problems (or any) but we got to know each other just a little bit more. 16 degrees is just stupid, looking forward to 90 with 80% RH

  • Straight and narrow

    4 PAX assembled on a rainy Friday morning, most were hopeful for a little run/walk in the snow. Alas it was not to be. No Q signed up, so Sippy planned the running route.

    Runners: Head east down Grove. Turn right at Morris near VCU. Turn right at Floyd and head back west. Jug handle to Grove near the highway and back to the flag. Interesting conversations along the way about EVs, parking structures, and transportation efficiency.

    Walkers: Head down Grove to Starbucks. Mosey back.

    COT: Sippy took us out.

  • Heart Full of Soul

    First, gratitude.

    Heist headlocked me on 1/6/23 and my first post was 1/7/23 at Rock n Roll. That day was Mudslide’s VQ, and he served then the beatdown I served you all today. I splashed merlot a couple of times, had to sit on the sidelines for a few to catch my breath. You all know the soreness after your first post.

    Today I enjoyed seeing familiar faces from the various AOs I’ve posted to over the last year, a real capstone and honor. F3 has made me so much more than I was. And you guys know what I’m talking about. Iron sharpens iron is said a lot, but it so succinctly describes what would otherwise take paragraphs, and I thank you all for your mettle and leadership.

    But that’s enough tenderness. Today we revisited Mudslide’s VQ beatdown and 24 HIM got after it, showing characteristic aggression, vigor, and wily good nature.

    Warmarama: SSHs, shawshank stretch, helicopters, dead man hang straight down then to R and L, butterfly stretch, lay on the ground and pull R then L knee to chest, merkins, LBCs, Freddie Mercurys with varied cadence

    The Thang: Mosey to the parking lot next to the playground.

    11s: Start with 1 spiderman merkin at one end of the lot, 10 WW2s at the opposite end. Proceed in the customary fashion. The parking lot is pretty long. Just sayin’.  

    Mosey to the bleachers next to the ball fields and snack shack.

    Triple Check: Timer burnies up the hill, runs around the snack shack and down the bank or stairs on the other side. Dips and crunchy frogs.

    Mega Dora: Timer runs from the big AF electric pole in the second parking lot to the first median and back. 100 merkins, 200 supermans, 300 squats, 400 single-count toe taps.

    BTTF. Partial ring of fire as time allowed. Blast merkins OYO for the final 30 seconds. Time called.

    Numbers. Names. Announcements. Hermie took us out in prayer. Many PAX gathered afterward at Starbucks to socialize, enjoy their endorphins and some caffeine. Great work today gentlemen. Thank you for the amazing turnout and for allowing me the privilege to lead.

  • We Ruck….we run

    A blast of cold came upon us, yet did not deter from getting out there for another Saturday morning ruck. Big Rig is in marathon training so he had the run part going, we ventured up and down the path using the hills as a way to strengthen the legs plus mind. There’s has been work with getting rid of dead trees and smoothing out the hill nearest to the far end(fact there’s a nice pile for training). The highlight was as we made a turn, someone was enjoying a little alone time, when he saw the lights come around, he took off so fast it was not funny. They better be happy the gate to exit was open if not, it would not have been pretty.

    2 options for Sunday: one at Atlee I believe at 6am, Another take off spot(Twin Team) with Doozy and Chaplain at 6 the other on the south side in Chester starting at 7. Reach out on slack off any questions.

  • Flash and Speed


    Two runners showed up extra early on this chilly willy morning to go streaking like lightning around DaVille.

    The rest of us showed up at the usual time for a beatdown and moseyed to the cafeteria entrance which included some straight moseying, karaokes, and Berni Sanders. 

    COP: In cadence: SSH, arm circles, helicopters, Don Quixotes, imperial walkers, cherry pickers. Full body Karate limbering and stretching. 

    We then moseyed to the speed bumps and crushed the Century Mile: 10 LBCs, 10 merkins, 10 LBCs, 10 squats, 10 LBCs, 10 calf raises, 10 LBCs, 10 two count lunges, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat to each speed bump x10.

    We then brisk moseyed back to the parking lot where we started, to finish off the mile. Cool down included some stretches. 

    The speedsters used the Speed Force to run 8 miles and rejoin the rest of the PAX for name-arama, numberama, announcements, and COT.

    Opus took us out. The PAX F2’d at The Local Cup afterward.

  • DogPile Perfect

    Seven dudes tried their hand at making viral trick shot videos and content, but alas they were not perfect. 

    Here’s what transpired:

    Slaughter Starter – 10 x Burpees

    Mosey over to the Carillon patio

    COP

    • Dead Man Hang
    • Good Mornings
    • Helicopters
    • Imperial Walkers x 30 (woah!)
    • Arm Circles
    • Copperhead Squats
    • Freddie Mercurys
    • Inverted Scorpion Kicks
    • Hand Release Merkins
    • Plankorama
    • SSHs

    Perfect Challenge # 1

    Bottle Flip

    • Hold plank and take turns attempting to land a bottle flip – 10 Merkins per miss for entire PAX, dish out 10 Burpees for a hit, 10 Squats for round 2 – Final Tally: 70 Merkins, 70 Squats, and 0 Burpees

    Mosey to the traffic circle

    Perfect Challenge # 2

    Buckethole (WWIIs between turns)

    • Bag on the ground – 10 Merkins for PAX
    • Bag hits the bucket – 10 Jump Squats for PAX
    • Bag in the bucket – Dish out 10 Burpees to PAX (1 by Bone Thugs)

    Mosey down to the Ampitheater

    Perfect Challenge # 3

    Bowlorama

    • Strike or Spare – LBCs (1 each by Oyster and Hitch)
    • Open Frame – Run up the stairs and do 20 Donkey Kicks
    • Gutter Balls – Run a loop and do 10 Burpees (2 for YHC)

    Mosey to the Carillon Field

    Perfect Challenge # 4

    Ultimate All Sports Golf Battle

    • In teams of 3 alternate shots using various non-golf sports equipment until putting an object in the “hole.”  Weapons of choice included Softball/Bat, Mini-Lacrosse Stick/Ball, Kickball, Frisbee, Football, Nerf Bow and Arrow, and whatever else YHC could find.
      • 1st Stroke – 10 Hand Release Merkins
      • 2nd – 20 WWIIs
      • 3rd – 30 Jump Squats
      • 4th – 40 Flutter Kicks
      • 5th – 50 SSHs
      • 6th – 60 Monkey Humpers
      • 7th – Burpees x 5 per additional stroke

    Collect all equipment and mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC put out a disclaimer at the beginning that the workout might not be the hardest, but would certainly be the dumbest.  To no surprise, the PAX was not quite ready for its own YouTube channel and lots of Merkins and Jump Squats were dished out.  When the 2.0 lands a bottle flip, YHC might actually be impressed from now on.  An un-angled hole, improper distancing, and the lack of a beer in the non-throwing hand made for very sub-par Bucketholing.  YHC is an adequate bowler in real life, I swear!  Regretfully UASGB was cut short.  It may return when there’s better lighting.  Team Bleedoyhiker was victorious with a score of double bogey.  Next Saturday Hitch will give a lesson in the bees and the birds.  Shout out to Mr. R for double-dipping DP and R&R.

    ANNOUNCEMENTS

    Breaking Bread continues

    Frozen Triangle – Feb 10th

    Sportable – needs volunteers in April – see Gumbo

    Congrats to Purple Rain on 1 heck of a year (168 posts and counting!)

  • Reverse, Reverse

    2 running Davillians brave to cold for a Saturday morning training run.

    YHC got a little bit earlier start with a 1 mile warmup around Giles and met Opus at 6:20 for loops around the school.

    We would run a loop and turn around and back the reverse way around the school loop. We finished with 4 loops and close to 7 miles for Opus and 8 miles for YHC

    SPIT ON THAT!!