Category: Richmond, VA

  • A Long Runner, and A Double Dipper

    As YHC is getting further into marathon training, the long runs keep getting longer and longer, it sure is nice having some company for these runs Got to catch up with Boberry for about 5 miles, i think, for the second week in a row and chat about what we have going on, coming up (Boberry has The Willis River Fat Ass Trail Run, which is free btw. As well us training for GTE. YHC has a marathon to be named later) and previous experiences (Boberry’s Blue Ridge Relay) We took a pit stop at about 555 to cool down and get a quick snack, Boberry went with the Ruck crew, and YHC finished the long run.

  • Dark start…Coffee After

    YHC was ready for a nice weekend workout, the wind blew the areas dry from the overnight rain, cool comfortable 50 degree morning and here is what went down:

    The runners (Spit, Mr Holland, Opus and Speakeasy) met @ 6:15 this morning to get in 8.5 miles. They ran through Giles, Craney Island, across 301 to Richmond Time Dispatch Building and back.

    The Boot camp Gents moseyed to the West Side of the Atlee High School Entrance circled up for 10 Helicopters, 15 SSH, 10 DQ’s, 15 Arm Circles, 10 small 5 big, reverso, 10 4ct LBC’s, 10 4 ct American Hammers, Reverse Scorpion, Scorpion and 20 Merkins.

    THANG

    Mosey to basketball court set up 4 corners and break out a 20# KB, Workout Band, Body Weight Exercise, Jump Rope. Runner starts at KB corner and runs to C2 to exchange, C2 runs to C3 to Exchange and C3 runs to C4 to exchange C4 runs to C1 to exchange. This is a fun 5 man workout as the running, exchange time acts as the timers, the PAX at each station works out until they are replaced by the runner. We did this 3 rotations for a triple check.

    Next we set up four stations P1 – Pull ups, P2 – leg raises on a decline bench with bar(this one was hard), P3 – Dealers choice with workout circle of items, P4 – Side twist with band and P5 – Ran accross court suicide as the timer. P5 to P1, P1 to P2, P2 to P3, P3 to P4 and P4 to suicide run for one set. Repeat sets until all Pax completed a station for a complete rotation. 2 more rotations for a triple check. Mosey to tennis courts.

    We line up on side line and lunge to opposite side and bernie sancers back, run to opossitie side line of 2nd court Bernie Saunders Back. Al Gore for the six.

    Line up again and lunge to opposite side line of court 1, reverse lunge back, kariokoe to opposite line of court 2 kariokie back to start Al Gore for the 6.

    Mosey to school wall and line up in the invisible chair(IC). Start on one end with the Pax doing IC with first person 5 Donkey Kicks, then back to IC, next member does 5 DK’s on down the line until the end.

    Mosey to the Flag, with one minute stretching. Numberama, Namerama Mr Holland Took us out in prayer.

    We then went to Local Cup for 2nd F.

    Have a great weekend and we will see you in the Gloom soon, Cheers…CB

  • Off the Books Run before the Natty

    1 Runner and 4 Bootcamps storm the grounds of Atlee HS this past Monday

    YHC switched his run down to be able to watch the National Championship that evening a did a run around Honey Meadows and Taylor Farms for 4 miles

    The rest of the PAX got in the regular schedule bootcamp which YHC noticed included some parking lot work.

    Great to see Descartes becoming a regularly so quickly

    SPIT ON THAT!!

  • Flash Mob Ruck

    A crowd of SIXTEEN mother ruckin heroes stormed the dark paths of Rockwood keeping a 14.5min/mile pace with a few stops to stay together and stretch. Mudslide again provided the course, and a total of 3.2 miles was achieved in about 50min of rucking. Big welcome to a few new ruckers – Meatball, The Block, Tobit and McRib. And welcome back to Doublemint who’s been away too long. LOVE the energy this GrowRuck is spurring in our Region – let’s keep it going and get everyone Registered for GTE#47!

    !REGISTER HERE! — https://growruck.com/event/gte-47/

    TOMORROW (Sun 1/14, 0600) RUCK at Pump House Park – see Slack

  • Oh Susanna

    6 strong showed up this morning and we celebrated some of the lesser known Jan 13th holidays. And we sang a little bit so you can too.

    (To the tune of “Oh Susanna” in honor of Stephen Foster Memorial Day)


    Oh, in the F3 bootcamp morning, we gathered with a cheer,
    Doing warm-ups and stretches, getting ready for what’s near.
    Triple check of Alabama Prom Dates, we were on our way,
    Followed by Alabama Ass Kickers and a runner, 5 burpees, hooray!

    Spelling BANJO at the corners, a workout quite unique,
    10 Burpees, then Alternating shoulder taps, the challenge was to peak.
    Never cross dolly’s, plank Jacks, and Outlaws in the mix,
    4 corners, 5 times, feeling like a workout fix.

    Duck walks for Rubber Ducky Day, up and down we go,
    Then celebrating Make Your Dream Come True Day, partners in tow.
    Traditional Dora, we pushed ourselves to the brim,
    Moseyed back for dips and burpees, the energy within.

    For National Sticker Day, a quirky celebration,
    20 dips, 10 burpees minus car stickers, our dedication.
    Rotating with Bulgarian squats, feeling strong and fit,
    Moseyed back to the flag, for Mary, a final bit.

    In the F3 bootcamp, we pushed ourselves with glee,
    Celebrating days, working out, a community so free.
    With burpees, dips, and laughter, we made our spirits soar,
    Oh, F3 bootcamp mornings, we’ll be back for more!

  • Beware sneak attacks, human and bird

    9 runners, 1 walker and 1 late arrival headed out into the gloom for a run south of Cary St.

    YHC reviewed the routes that had been posted the night before.
    4s: https://www.mapmyrun.com/routes/view/5879361016/

    5s: https://www.mapmyrun.com/routes/view/5879364109/

    6s: https://www.mapmyrun.com/routes/view/5879361703/

    Hearing no questions, the PAX headed out.

    Having reviewed the posted routes the night before, the late arrival was able to catch up with the PAX, and even surprised a few with his miraculous appearance.

    Announcements
    Great job to Bootleg completing the Snowy Owl 10 Miler last weekend! TYA reports he sped through it!

    Numberama, Namerama and YHC took us out.

  • Ice Road Trekers

    A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm Ups:

    Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates.
    Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??)

    To the playground for Exercise One: Mini Murph

    5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back.

    Mosey to JRHS parking lot for Exercise Two: Triple Four Corners

    Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
    Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
    Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:

    Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training

    SYITG

  • Nearly A Light-Duty *Monster* Truck Rally

    All but one of the PAX got the pre-pre-blast memo to bring their pickup truck to the inaugural NTB beatdown of 2024. Hoping to shake-off the “bum” label given out by Dr. Try Hard in last week’s backblast, YHC was ready to bring the pain. In between the parking lot pre-huddle and the post-COT shooting crossbows at Dealer, the school security system captured footage of something like this:

    WARMARAMA

    Mosey down hill to the next parking lot to circle up for the welcome/disclaimer/core principles.

    Begin with IC SSH while the stragglers catch up to the PAX and continue on with IC movements to get the body warmed up. Mosey further downhill to the handicap ramp.

    COP #1 – Pure Bar

    • Partner up for (5) rounds of the following:
    • A: (10) Incline Merkins while partner holds chest-to-bar from the row position.
    • B: (10) Dips while partner holds chest-to-bar from the row position.

    COP #2 – Long Crawl

    • With tight forearms and warm shoulders the PAX set off on a cross-country bear crawl. It went something like this:
    • Partners work together for the long journey from the handicap ramp to the top of Love Hill. Partner 1 begins to bear crawl while Partner 2 runs to the top of Love Hill and back to his partner.
    • When the running partner gets back to his bear crawling commrade, both stop and perform (25) WWII’s each.
    • Work as a team all the way to the top of Love Hill.

    COP #3 – The Hot Light is On

    • For a fleeting moment, YHC considered calling a reverso on the Long Crawl and heading back to the handicap ramp. Self-preservation kicked in and we start to mosey towards the road. The PAX ran down the sidewalk across the face of the school, stopping at every streetlight for (5) merkins.
    • Mosey back to the flag for the final ten minutes.

    COP #4 – 10 Minutes of License Plate Mary

    • Back at the flag, the PAX stood in front of their vehicles and added together the numbers on their license plates to get the rep count for the movement they would select for the rest of the PAX to perform.
    • Round 1: Anything but abs.
    • Round 2: Only abs.
    • Round 3: Bring it in tight for (10) Eskimo merkins. Time called.

    COT

    • Numbers and Names
    • Announcements: Frozen Triangle on (2/10). GROWRUCK #47 (5/3-5/5).
    • Prayer Requests and YHC took us out.

    NMS: YHC was pumped to bring a beatdown to the PAX and am always grateful for the opportunity to lead. There is a lot of positive chatter, training, and head-locking for GROWRUCK #47. If you have not signed up, YHC hopes you feel the positive momentum surrounding this event and decide to be a part of this transformative weekend. Don’t miss out and unlock a new level of acceleration in your life! The difficult things in life are the ones worth doing!

  • Kingpin

    Oh! Thank heaven there was eleven! 11 men posted out to a brisk 70 and sunny day to see what non running events YHC had in store for them. Little did they know YHC would throw a monkey wrench into the workout and cover 2.5 miles on Satan’s Hill!

    Mosey across the lot for warmup. 20 each: LBC’s, SSH, 10 each DQ’s, Helicopters, Jazzercise, Imperial Walkers, Copper head squats, cherry pickers, Merkins.

    To the hill for a Build a Beast! Exercises were Squats, WWII’s, Box cutters, Plank Jacks, SSH’s. Finished right on the stroke of the quarter hour.

    Burn was good today fellas. Always an honor to lead.

    Announcements: See Slack, Frozen Triangle, Grow Ruck, etc.

    YHC took us out in prayer.

    Be a positive light to others as you move through your day and it will come back to you tenfold.

    Welcome FNG Dumar! Another New Marketeer! Also Respect!

    https://www.google.com/search?q=mrs+dumars+kingpin&client=safari&sca_esv=597772508&hl=en-us&sxsrf=ACQVn0_Ald1L_-FXYFACntEKnQMegihMcg%3A1705059235168&ei=oyOhZdLsCba15NoPj9Gl-AU&oq=mrs+dumar&gs_lp=EhNtb2JpbGUtZ3dzLXdpei1zZXJwIgltcnMgZHVtYXIqAggAMggQABiABBiwAzIOEAAYgAQYigUYhgMYsAMyCxAAGIkFGKIEGLADMgsQABiABBiiBBiwA0iWDFAAWABwAHgAkAEAmAFToAFTqgEBMbgBAcgBAOIDBBgBIEGIBgGQBgQ&sclient=mobile-gws-wiz-serp#fpstate=ive&vld=cid:40de2ed2,vid:JvBWhPw3zJs,st:0

  • 3.9 for 39

    4 runners and 4 Ruckers help YHC celebrate 39 years!

    runners route – very traditional, Rutland route with cool spring trail and a shorten Bojangles loop for YHC to get in exactly 3.9. The other runners did a little over 4

    Awesome to see a larger group out this morning

    SPIT ON THAT FOR THE LAST OF HATE!!