Category: Richmond, VA

  • A day that will live in Infamy

    10 History buffs made their way to Timberwolf for a Pearl Harbor day History lesson. What they found was that the road to hell is paved with good intentions. YHC had a plan to make todays beatdown all based around numbers from December 7th 1941 however the fartsack called YHC early and the research was left undone.

    Mosey to the parking lot DQ’s, 1-Burpee, Helicopters, 2-Burpees, Dead Man Hangs, 3-Burpees, Imperial Walkers, 4-Burpees, WWII & WWI’s, Boberry guessed correctly 10-Burpees

    Mosey to the back hill for elevens Bernie up 10 – Squats, Run down 1 (2 Count) Ball Dippers

    Mosey to Light Pole ally

    1st light 10 Merkins, run back to the start 2nd light 11 Merkins run back to the start go to 15 Merkins

    Repeto with Bernie down and LBC’s run back to the start

    Mosey to tennis courts

    Prostitute 4 corners – corner 1 10- American Hammers, corner 2 20- Scrunchy Frogs, corner 3 30- Alabama Prom Dates, corner 4 40- (single count) Peter Parkers

    Mosey BTTF Numbers/Names, Chaplain took us out

    NMS: YHC does not like the cold and getting dark early sucks, that’s why YHC loves living in Richmond where it’s always Sunny and 70. YHC will start working on a beatdown for December 7th, 2024 (Saturday) that really will live in infamy and will have all kinds of facts about Pearl Harbor 1941.

  • Cold and Wet yet Sunny all at the same time!

    3 made their way out into the gloom on this cold wet morning

    The thang: Pigskin did his usual workout lapping the school doing dips and merkins while we headed out to the comfort of the parking decks at West Broad Village. We stopped at our West broad warm up and did 10 Don Qs, 10 Ukrainian soldiers, 10 Imperial walkers and 10 merkins all in cadence. Mosey to the parking decks. Start our climb up running and at each level, 15 merkins and 15 WWIIs, at the top we ran down stairscase to bottom, ran across to other staircase, ran to top and then ran back to bottom. 2nd deck climb consisted of 15 squats and 15 side straddle hops at each level. we ran back to bottom and headed out to pavilion at lake. we did 3 sets of 15 dips, 15 derkins and 15 LBCs mosey back to flag by long way around lake. Came in a few minutes past the buzzer with a total of 3.66 miles covered. YHL closed in prayer.

  • Pick your Route

    3 runners gathered to dodge the rain drops or what seamed like it could pass for sleet.

    The route was SOT to Timberwolf and back – basically 3.5 miles one way. YHC’s Garman said 6.87 miles total

    Don Draper and Greenbow took a slight detour and put in 4 miles

    YHC didn’t make it back in time for the COT but got to talk with a few of the guys before heading off into the Gloom.

    NMS:

    It was cold and wet, embrace the suck

  • Just a few Burpees

    Feeling the pants getting a little tighter from the holiday, YHC grabbed the Q hoping to work off a few of the holiday calories. Fortunately for me, a few jolly fellows joined for a solid beatdown.

    Warmarama – SSH, Helicopters, Deadman Hangs (Legs together / Legs Apart), Merkins, Werkins, Diamond Merkins, LBC’s.

    Thang 1:

    • 5 rounds: 10 burpees then run back and forth across the parking lot. Total 50 burpees.
    • 4 rounds: 15 Merkins then run back and forth across the parking lot. Total 60 merkins
    • 3 rounds: 20 Butterfly WWII’s, then run back and forth across the parking lot. Total 60 butterfly WWII’s
    • 2 Rounds: 50 Air Squats, then run back and forth across the parking lot. Total 100.
    • 1 Round: Complete 1 of each round and then run back and forth.

    Thang 2:

    • Run for 5 minutes then complete a whole bunch of ab exercises. WWII’s, American Hammers, Dollies, Freddie Mercuries, LBC’s.
    • Run for 5 minutes and end up at the bottom of the bus route hill.
    • Complete 20 Monkey Humpers then run half way up the hill and down.
    • Complete 20 Monkey Humpers then run all the way up the hill, but not down.
    • At the top of the hill, 5 burpees for a little cherry on top.

    Back to the flag for a Ring of Fire for 10 of your favorite Merkin. Killer finish after all those burpees.

    Announcements: A bunch. Check Slack for all items, but get your self out to the Magnum PI workout on Saturday, the Tacky Light Run Sunday and 12 days of Christmas on 12/19.

    Prayer Requests: Greenbow who has some life challenges with his job.

    YHC took us out in prayer.

    YHC feels like he’s left someone out of The PAX. Let me know if I missed you. Did not count the runners – Doozey, Don Draper, Greenbow and Bullseye.

  • The Very Merry Creedmas Pill

    The Season of Giving at First Watch generates much excitement, kinda like a snow day.  But then you tune in to the local news only to find out all but your county’s schools are closed.  That’s the sentiment regarding the Green Pill.

    Here’s what transpired:

    Mosey to the Church patio. 

    COP

    • Don Quixotes
    • Helicopters
    • Copperhead Squats
    • Ukranian Soldiers
    • Jazzercises
    • Hand Release Merkins
    • Plankorama
    • Freddie Mercurys
    • Hello Dollys
    • SSHs

    Mosey back to rear corner of parking lot to the “Green Shrine.”

    Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20 reps of each exercise)

    1. Merkins (200 total)
    2. Imperial Squat Walkers single count (180)
    3. WWIIs (160)
    4. Carolina Dry Docks (140)
    5. Dips (120)
    6. Crunchy Frogs (100)
    7. Block Curls (80)
    8. Block Thrusters (60)
    9. Heels to Heaven (40)
    10. Burpees (20)
    11. Reverso from 10 to 1, if necessary

    Numberama, Nameorama, COT

    MOLESKIN

    As the instructions were finished, YHC looked at the Weathered dry erase board then back at the PAX and asked Are You Ready?  Fudd said to himself, I’m sick of living in My Own Prison and finished what he fell 6 seconds shy of completing last year.  YHC is Torn whether to give Bodos credit, since he admittedly switched an exercise.  But With Arms Wide Open YHC grants Bodos the finisher medal.  Because What If he has only One Last Breath?  I mean What’s This Life For if it’s not reaching that pinnacle?  Next year is YHC’s turn.  I pray to the F3 gods for One special moment, please take meeeee Higher!  Fresh baked Ooey Gooey Butter Bars and Peppermint Bark are My Sacrifice.

    Special thanks to Kubota for bringing the blocks.  The First Watch Season of Giving continues. 

    ANNOUNCEMENTS

    Shoe Drive through December

    HDHH Final Gravity today 12/6

    Rosie’s 12 Days of Christmas 12/19 at NoToll

    F3 RVA Secret Santa – sign up

  • The return of….

    Warning…today’s workout maybe harmful to those who don’t want to feel pain all over, viewer discretion is advised. Today we had a return after a little time away(Shaw-shank) the new papa came out for a morning workout lead by yours truly(after a shift at Amazon ending a few hours earlier). 4 brave souls weathered the cold decided lets see what I had in store today. I came ready

    After a warm-up(SSHs, Helicopters, Don Quixotes, imperial Walkers, Ukrainian Soldiers) it was time to get down to business. The first part(4 exercises: KB/Cindy swings, Merkins, Squats, and LBCs) in rounds of 50-40-30-20-10 after each round a run around the parking lot. A certain person’s’ hips would have been thrashed if they came to do this .

    After the final round, over to the play area for an ascending ladder of 2 exercises(pull-ups and burpees) start at 1 each work your way up to 10(near the end Shank and I switched to jerkins get the back work in)

    Last part a triple check: skull crushers with the kettlebell, curls with the cindi, bernie back to the other side of the lot then forward. The last round switched over to upright rows. A little stretching out at the end, numbers and prayer lead by YHC to close it out

    2 things: tacky light run this Saturday(see Slack) and the 12 days of Xmas lead by Rosie on the 19th over at No Toll

    Prayers out to Big Rig’s mom and especially those this time of the year struggling or having rough days(I know that feeling). Come out to one workout during the week, just one you will feel better. Have a good one see you next time

  • Hold on extra tight

    Eight eager PAX, including our downrange visitor from Naperville, came out to see whether the Q was going to be Honeydo or Hornydo. Maybe a little bit of both:

    COP: SSH, Don Qs, Imperial Walkers, Helicopters, Flutterkicks, introduce Supply Chain to Scorpion Kicks

    Mosey over to PES lot for: Dora 123: 100 Merkins, 200 Squats, 300 LBCs. Over to Tennis Courts for HD favorite: Wheelbarrows and Derkins, 3 rounds each man. Down to Heartbreak Hill to introduce our visitor to the namesake but first: 4 Rounds of 8 Jerkins on the Jerkin Gym. Few rounds up and down Heartbreak hill then onto field: Partner up – 1 PAX runs field and back, other starts bear crawl, then flapjack until get to other end. Finish up with some benchkicks then 2 min of Mary at the flag. YHC took us out.

    NMS: Great to have Supply Chain out to visit RVA’s best Tuesday AO. PAX covered a good amount of the AO. We tried to make him feel welcome by having a car alarm go off for 10 minutes so he would be reminded of normal Chicago area sounds. No gunfire to make him truly feel at home however. HBR is always best when Atilla and Handshake are there to spar with each other, they are the new Toga & Fudd pairing. Jerkin Gym bars were icy with a ample standing water underneath so PAX had to hold on extra carefully.

  • The Filthy Fifty

    Recovering from a Monday Swoop beatdown, YHC rolled in with his security winky to lead 7 beasts in a no running kettlebell stomp.

    The goal was 1000 reps and after some questionable math, the PAX succeeded and hit the goal!

    Here’s what went down for the Filthy Fifty.

    Quick warmarama of SSH, Michael Phelps and Don Quixote.

    20 exercises at 50 reps a pop. Bell merkins, kettlebell swings, American hammers, squats, curls, skull crushers, left lunge, right lunge, Alabama prom dates, pull throughs, torso twists, right side lawn mower, left side lawn mower, shrugs, calf raises, WW2s, high knees, halos, upright rows, and overhead presses.

    The PAX smoked the routine with enough time to finish with an eye of the storm consisting of 10 sit up to stands, 10 merkin pull throughs, 10 lunge to squats and 10 big boy sit ups, with 5 burpees in the eye after each.

    Names, announcements, COT

    Always an honor to lead you gents!

  • Frost Delay

    Four ruckers and three runners posted on this perfect brisk morning and did the following.

    Ruckers – Started at 5 am and rucked to various locations around Atlee High School

    Runners – Started a few minutes after 5:30 AM due to frosting delays by 2 of the runners. Ran into Rutland and Cool Spring Forest then back to Atlee HS.

    COT – Numberarama, Name-O-Rama, Opus took us out.

    NMS

    With no headlamps for the runners due to one of them being borrowed by YHC’s 2.0 and the batteries failing in another, the runners chose the Rutland loop which would be more lit than other routes. The ruckers were in search of Hotel California who did not appear on this day.

    Gotta Run!

    Phonics

  • Sounds of the season

    It’s that time of year again. No, not the holidays. It’s time for Spotify Wrapped: Snuff Underground.

    Take a trip to the outermost recesses of the mind with Snuff’s top songs of 2023.

    Warmarama: SSHs x 50, mirkins, LBCs, DQs, cherry pickers, arm circles.

    11s on the basketball court: WW2s & jump squats.

    Mosey to the lot, pay the toll on the way. Then a Dora: timer runs around the other island, with 100 squats, 200 mountain climbers, 300 flutter kicks.

    Parking space bear crawl with ascending mirkins, to 10. Run it back with lunge walks and jump squats.

    Mosey back to the courts, pay the toll on the way.

    Just enough time for some high speed mankillers. Light stretching and we’re done.

    Thanks for taking a musical journey through my year.

    COT and prayers for those in need. Channel that strength of the morning and offer it up wherever and whenever you can: to your family, friends, coworkers, a smile, a text, messages of support. Give.