Category: Richmond, VA

  • Flooded Trails

    6 SOJ ruckers, an F3 runner and some friends met Off the Books for ruck training around TwinTeam. Draper and some coworkers ran off into the Gloom in search of some hills while the rest of us hit the streets toward Robious Landing Park. What looked like a cliff near the river turned out to be the overflowing banks of the James. As most of the trails circle around to the river, access was not to be found today. Hopefully not too much damage to the park or floating docks. The only reasonable alternative was hit the TwinTeam hill, the ruckers never broke stride and crushed the hill with ease in route to a 5k in well under an hour.

    More ruck options this weekend – Saturday pre-RockNRoll, and Sunday 6am at the Pump House. YHC had my doubts about rucking but I am already seeing the benefits – cross training, easy on the joints, opportunity for more fellowship, and getting back on the trails around RVA. We’ll add more Off the Books options during the week so be on the lookout – join the #rucking or #GTE47 channel for opportunities.

  • Pork Rind Appreciation Day

    https://www.convenience.org/Media/Daily/2023/September/5/6-A-Pork-Rind-Appreciation-Day_Marketing

    Whitesnake informed me that February 11, 2024 is the 15th Annual Pork Rind Appreciation Day! Truly, a day to celebrate! In honor of that day, I Q’d today (a month early). And we even had a visitor from Roanoke, Centrum Silver, to celebrate with us!

    Of course, we began with the standard Disclaimer: “If you hurt yourself, it ain’t my fault.” (Alternative Disclaimer “If you hurt yourself, you shouldn’t play kickball.”)

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

    1st Curls
    2nd Swings
    3rd Triceps
    4th Squats
    5th Overhead Press

     

    • 1st round: 5 reps of the 1st exercise (Curls)
    • 2nd round: 5 reps of the 2nd exercise, 10 reps of the 1st exercise
    • 3rd round: 5 reps of the 3rd exercise, 10 reps of the 2nd exercise, 15 reps of the 3rd exercise
    • 4th round: 5 reps of the 4th exercise, etc.
    • 5th round: 5 reps of the 5th exercise, etc.
    • 6th round: 10 reps of the 5th exercise, 15 reps of the 4th exercise, 20 reps of the 3rd exercise, 25 reps of the 2nd exercise (drop off the 1st exercise)
    • 7th round: 15 reps of the 5th exercise, etc.
    • 8th round: 20 reps of the 5th exercise, etc.
    • 9th round: 25 reps of the 5th exercise.

    Run around the ‘Island’

    Stretching exercise.

    Repeat ‘Atilla’s Escalator’ with the following set of exercises

    1 Lawnmower (each arm)
    2 Lunge (each leg)
    3 Overhead Pull
    4 Halo
    5 Upright Row

     

    Run around the ‘Island’

    Stretching exercise.

    We still had a little time left so:

    • 20 Flutters in cadence
    • 10 Ukrainian Hammers in cadence
    • 15 Bench press in cadence
    • 60 count 6 inch leg lift

    Numberama,

    Namearama

    No Announcements:

    Take out by YHC. “Life is so ironic, it takes sadness to know what happiness is, noise to appreciate silence and absence to value presence.”

  • KB Plan B

    So YHC had a plan for a KB workout; however, one member of the PAX did not have a KB so Plan B went into effect and here is what went down.

    COP

    Warm up with 15 SSH, 10 DQ, 10 Helicopters.

    THANG

    With 3 KB and 4 PAX this is Plan B. Set up a 1 KB in a parking space as a station. The 4th PAX will run a lap as the timer. We did a triple check and the first rotation of Exercises was Alternating lunge 35# KB, KB clean with 26.5# KB and Shoulder raises with 20# KB. We did 3 rotations.

    Next Group was Flutter kicks while holding 35# KB in air. Lawn Mower with 26.5# and Around the world with 20#…3 rotations

    Final set Curls with 35#, calf raises with 26.5# and triceps with 20#. We only had time for 2 rotations as we stretched for 2 minutes.

    COT

    Numberama, namerama YHC took us out in PRayer

    Moleskin

    Welcome back to Rounders as he has been out with ACL surgery and recovery…run was slower as expected with recovery but great to see you here!

    We have a 2nd F at the PBR on Route 301 (North of 295) on Chamberlain Road (Route 301). Come out if you want to catch up with the DaVille gang.

  • Be the Pace Car

    6 bootcampers + 2 Walkers = a great 8 for 45 minutes of Mary. Here’s what went down:

    COP on the blacktop: Stretching, SSHs, DQs, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, LBCs, Hand release Merkins.

    Long Mosey to Reveille UMC back lot pavilion.

    Picnic Table Extravaganza:

    • Exercise 1: Ninnie Knockers. Sitting on a picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence. 20 IC.
    • Exerise 2: Wingnuts: Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence. 20 IC.
    • Exercise 3: Marios: Double Box jumps on picnic tables … Jump to seat, jump to tabletop, walk down the other side. Turn around and do it back up the other side. 5 times total.
    • Exercise 4: Hail Marys: Partner up.. First man elbow planking on ground, second man with his legs on first back doing dips with his hands on picnic table. Each man performs 3 sets of 20.
    • Exercise 5: Coyote Uglys: Starting in a wheel barrow position with partner, start on the ground and step up to picnic table seat with your hands , complete 1 Merkin, step up to top of the table, 1 Merkin, step back down to the seat, 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Goal is 5 reps for each guy. No one could really do this. Hutton got the record with 4 total.
    • Exercise 6: Back to Wingnuts. x20 IC.

    DORA: new partner. 100 Merkins // 200 LBCs // 300 Squats. Partner runs to the end of the lot, Bernie Sanders back.

    Mosey back to the flag, stop halfway for 5 burpees

    COP at the flag: American Hammers, Freddie Mercuries.

    Namerama, Numberama, YHC took us out.

    Great work guys! SYITG.

  • Hardest Mile, or 3/4, or 1/2

    4 Winter Warriors rolled into Tomahawk Creek Middle School to attack the Hardest Mile, or some variation of it. This is what legend holds to be true :

    Cookie, Rudy and YHC mosey to track. Upon arriving at track, we see Nancy’s headlights in the parking lot. Wait for Nancy to mosey to track then explain the Hardest Mile : 1/4 mile Lunges, 1/4 mile Broad Jump Burpees, 1/4 mile Bear Crawl, 1/4 mile Run (Strongly emphasize to modify as needed. No injuries. You vs You.)

    These were the results :

    Cookie : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping, Skipped Bear Crawl due to time running out and instead did 1/4 mile Run

    Florence : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping

    Rudy : Variations of 1/4 mile Lunges with Runs, Variations of 1/4 mile Broad Jump Burpees with Runs

    Nancy : Started 1/4 mile Lunges then switched to Non-Stop Running laps around track until time expired

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Frozen Triangle on Sat 2/10. See Slack for details

    -Grow Ruck weekend of 5/3 – 5/5. See Slack for details

    NMMS : With only about 40 minutes to utilize, I figured none of us would fully complete the Hardest Mile but I’m glad we did as much as we could. I was having FOMO of missing out on Hardywood and Big Rig’s presentation of it at Rockwood. It’s inspiring those two guys did a couple miles of running before that, then did Hardest Mile, then posted at Rock N Roll. T Claps to Nancy who’s been dealing with knee injuries for a long time and still finding ways to post and challenge himself. YHC has figured out over time the things that aggravate my hips : Flutter Kicks, Hello Dollie’s, Rosalitas, Pole Smokers, and Rucking. So I modify whenever those things come up. The “You vs You” mantra is one of the beauties of F3. Each man can find ways to make a workout hard for himself without any shame but instead receive encouragement. We know in each of our own minds if we challenged ourselves or not. Thankful for this group

  • Return of The Clinic

    1 intrepid traveler returned for the first workout of 2024. 5:15 launch. Conditions were 70 and sunny. According to the security guard in the office parking lot, the following might have happened.

    Loop, across Peters, Fudd, back to run, north to Broward, reverso, rain showers, past the office, across Peters, and BTTVSF.

    Number, name, YHC took himself out.

  • Park It Like You Stole It

    7 FW regulars and 1 lost soul in jorts rose from the late night storms before many others to assess the effects to fine the ideal sunny and 70 conditions along River Road. No timepiece or Handshake coming in hot to provide launchtime so under 1-800’s guidance, we go.

    Mosey across the street to the front of the church for introductions, disclaimers and a short warm up that included SSH’s, DQ’s, Dead Man Hang and Helis. Lets get going.

    Long Mosey down River to Westham stopping a Club Vista. Travelling COP down Club Vista included Ukrainian Soldiers, Lunges, Karoke right and left, High Knees. Mosey down College Drive to Keller to begin a travelling Lindsay. 30 Curbside Merkins/10 2 ct Mountain Climbers. Continue mosey to the Greek Theater stopping along with way for 2 more Lindsay reps and to pay homage to speed bump burpees.

    Arrive at the Greek Theater. 5 dips at each step on the way to stage where Senor Frog was preparing a 1 man show. Partner Up for 2 person Triple Check. Partner 1 runs to the top of the theater and back, Partner 2 box jumps the stage steps. 3 rounds. 5 merkins at each step on the way back out of the Theater.

    After a short Wosey, Mosey back towards College Drive paying homage to the speed bumps and completed the Lindsay. Mosey back up College to River, stopping at the newly illuminated UofR sign for 30 monkey humpers for the passerbys. Stop at SAABs driveway for 30 APD’s. BTTVF for quick AB Ring of Fire.

    Numbers/Names/Announcements/No Prayers. YHC took us out.

    Announcements: Ruck Training for some upcoming event in May. Frozen Triangle coming in February. See Slack to participate or help out with both great events.

    NMS: Smaller FW group with many FW regulars out for variety of ailments. Hopeful of a swift recovery for everyone as mumblechatter was less mumble with these absences. Be mindful when Bodos enters parking lots as his brakes work well. Thank you gents for the opportunity to lead this morning. Always great to get out and travel around the campus.

  • Heartbreak Ridge- Where’s Handshake?

    Six committed PAX members posted in the cold this morning looking for Handshake…

    We started with a brisk mosey to the back of school pavement for an all contributing round of COP that went something like this. SSH, DON-Q, Imperial Walkers, Helicopters, LBC, Merkins.

    4-Corners at same location was 12 Merkins, 12 WW2’s, 6 Burpee’s, with a bear crawl to 4th and final corner.

    Mosey to Elementary School for a Triple Check in the parking lot. LBC, HR-Merkins, Runner as the timer.

    Mosey to the back play ground for another Triple Check of 5 pull ups, 5 WW2’s and 5 Deep squats.

    Mosey back to middle school for 3 squats at every pole of the over hang.

    Mosey to front of middle school picnic tables for 20 Dips, 10/10 Steps Ups, 8 declined merkins.

    Short Mosey back to Flag for announcements by PigSkin about Fire House Subs and an awesome closing prayer from Atilla.

  • Really, really, really ridiculously good looking

    Three of the most dedicated WTH models and YHC got together this morning in Short Pump for some fun and to perfect the Blue Steel pose. I wore my new shirt yesterday but everyone else wore them today. Lighthouse was wearing his new orange F3 shirt and apologized “I’m sorry that good looking people like us made you throw up and feel bad about yourself.” Pinto, with his new shirt, gave us some backstory: “Well I guess it all started the first time I went through the second grade. I caught my reflection in a spoon while I was eating my cereal, and I remember thinking “wow, you’re ridiculously good looking, maybe you could do that for a career.”

    We took off for Short Pump Park and the Pavilion for some warmups. After that we did some AMRAPs as the timer ran the loop. We did squats, step ups, SSH, Dips, American Hammers, LBCs, Dolly’s and HRM. After we were done, we did them all again as a group (ten count) so everyone got to do all the exercises. We then ran up Pump and across to the Nissan lot. In the lot we ran up and down the lot a couple times and did a total of 20 Burpees.

    We then ran back to Pocahontas middle and hit the track for one lap before getting back to the start. 2.9 miles total. Not hitting 3 miles made everyone upset. If there is anything that this horrible tragedy can teach us, it’s that a male model’s life is a precious, precious commodity. Just because we have chiseled abs and stunning features, it doesn’t mean that we too can’t ruin our day by not hitting 3 miles at WTH.

    As we broke off, Pigskin, wearing his new shirt for the second day in a row, was off to a morning of volunteering and left us with these important words: “At the Pigskin Center For Kids Who Can’t Read Good And Wanna Learn To Do Other Stuff Good Too, we teach you that there’s more to life than just being really, really, really good looking.” Wise words indeed.

  • Grandmother’s House

    5 PAX in search of a few miles met at Midlo Middle when it was still dark and early. According to the runner with no lights or reflective gear, this is more or less how it went down.

    Down Mt. Midlo, around the pond/lake/body of water, under woolridge, up through the grove, left on woolridge, left on charter colony, left on Manders, then Coalfield back to Midlothian Tpke. 4.8 to 5 miles in today. Conversation was good and covered rucking gear and upcoming races. Sign up for a race and/or GTE47!! Ended right on time for COT with Doozy and the bootcampers.

    TCLAPS to Swoop for his first post at MOT. Prayers to all PAX experiencing anxiety. Be good to each other today.