Category: Richmond, VA

  • A Royal Straight, Sort of

    The not-so holy trinity PAX of 3 assembled in the gloom to attack the weekly KB workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • KB Lindsay at the picnic tables with KB step-ups and sit ‘n presses
    • KB ladder – 10, 15, 20, 25 reps, adding an exercise at each interval
      • 70 high pulls
      • 70 curls
      • 70 sumo squats
      • 70 overhead pulls
      • 70 presses
      • 70 lawnmower pulls, each arm
    • COT with YHC taking us out

    Had the royal straight of COTs in this order – Offshore, 46; Lighthouse, 47; and Attila, 48.  Pretty cool  Pretty unplanned.

    God is good all of the time!

    Attila

  • Keeping warm to start Thursday

    It was a little bit on the chilly side this morning(a nice 24 degrees over at Timberwolf, yet 4 brave souls came out to test their will with another one of my workouts. The goal for today: keep us constantly moving burn calories and stay warm(I think i managed that quite well). A little WARMARAMMA to start(SSHs, Imperial walkers, Ukrainian Soldiers, Copperhead Squats, Cherry Pickers, Merkins and LBCs) thentime to get going

    First part: the light poles in the back parking lot(start with an exercise, adding each one then at the turn reverse things): here’s the list(5 Wide Merkins, 10 Jump Squats, 15 2 count flutters, 20 ball dippers, 25 calf raises), then reversing the way taking an exercise each light pole off

    2nd part: Lindseys with the 2 exercises being shoulder taps then run across the lot for 2 count toe taps

    3rd round: triple check(tricep dips, step-ups af nd run to the far light pole and back)

    4th: some hill running(6 rounds the odd numbers were regular, the even numbers bernie up the hill)

    5th: triple check(people’s chair, pole smokers and a short circle run) after that back to the flag for a final stretch then time was up

    Numbers, Call-outs and prayer by YHC to end the session

    I am sure a lot went tot the DTH birthday Q over at the Forge this morning(Mount Chaplain is no doubt a tough one to climb). Check Slack for upcoming events(the 12 days of Rosie Xmas coming up on the 19th) plus the contest is on where the spot with the greatest increase will host the NYD convergence. I believe I have the Q Saturday at Rock and Roll(I have a good amount coming up this month). How is Amazon….so far pretty good I average 5-6 miles a night with moving around so I stay busy. The main thing it’s nice to see people each night(fact each day, it helps). Have a good one see you Saturday

  • (singing) Happy Birthday to meeee, I brought 3 FNG’s!!

    10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store…

    WARMERAMA:

    • Mosey around to a lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end

    The THANG: 

    Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice to stretch then sprint a distance

    Pair up and select a CABER (heavy oak limb), all lined up ready and waiting, to the PAX’s great chagrin. Step onto the perfectly indestructible turf field and line up along the end zone. 

    #1 – Caber Squat Flips – P1 squats to lift and flip caber end over end down field while P2 runs to end and back to switch

    #2 – Caber Kicks (PLT’s) & Curls – x25 PLT’s each while stand partner curls caber

    #3 – Murder Cabers – P1 drag/hops the caber down the field while P2 runs to end and back to switch 

    #4 – Posthole Diggers – completed in place by P1 while P2 runs length of field and back to switch 

    INTERMISSION

    • Plank up in a tight circle
    • Down to 6”
    • FLORENCE recites to F3 Mission
    • back up, hold, back down
    • SNUFF recites the Core Principles 
    • YHC adds some You VS You wisdom
    • Recover

    #5 – P1 Caber Twists while P2 x25 WWII, switch

    #6 – Bernie Caber Drags – partners alternate length of field AND back

    #6 – Burpee Caber Jumpovers – completed in place by P1, while P2 runs length of field and back to switch

    #7 – Caber Crabs – caber balanced on hips while P1 crab walks down field, P2 runs to end and back to switch …this was hard …some lunged with cabers instead …crabbers got halfway down field and PAX ran out of time

    Toss cabers into woods edge

    Mosey BTTF

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Another year around the sun thanks be to Jesus, and as expressed in COT, YHC is extremely thankful to have the community of you guys adding such extraordinary flavor to my life! It is an incredible honor to run this race alongside you, and I so much appreciate ya’ll humoring my ridiculously challenging Q’s. There is NO way any of us would have done all that caber work on our own, let alone in the freezing cold dark. Special thanks to our FNG’s saying yes to the headlock – what a special Birthday gift! FIGO (AKA Artur Alvez) and BIODOME (AKA Stephen Dale) are brothers from YHC’s church small group, and BUGGY (AKA Grant Stewart) is another awesome Dad from my Peds practice who just welcomed his second daughter into the world. All of these guys absolutely CRUSHED this tough workout – look forward to seeing you all regularly in the gloom! You get out what you put into it! Yours, Dr Tryhard

    Announcements (SEE SLACK!)

    • Shoe Drive! Bring extra/old shoes to DTH
    • 12/9 Magnum PI at Dogpile
    • 12/19 Rosie’s 12DOC at NoToll
    • GrowRuck is coming to F3RVA on May 3-5 !!!

    Prayer Requests:

    • SNUFF – daughter Novie in serious car accident yesterday, but walked away fine – praise and prayer for recovery

  • Whispers in the Dark

    This morning brought 8 bootcampers and 2 walkers, one of whom recently returned from a muddy adventure down under. After some jolly greetings and mockery, the pack of 8 moseyed up to Commonwealth and Hanover.

    COP: Given that we were conducting the COP in the middle of a sleeping neighborhood, we were mindful of our volume. Have you ever led a COP in which everyone whispers? This is what we did, and it made Swirly very uncomfortable.

    Burpee Alley: Run the length of Hanover from Westmoreland to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot of Jenny Maragy realty.

    Wall to Wall: Partner up at Jenny Maragy’s lot. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall Sit with overhead press. 3x. // Round 2: P1 runs to wall and performs 10 Donkey Kicks, P2 wall sit with milking the cow (or yak). 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 Wall sit with toes/knees/hands in the air. 3x. Mosey east down Grove to Lock Lane. 

    Lock Lane: Occasional stoppages to pick up the six and conduct ab excercises. Stop at the First Pres Parking Lot.

    Merkin Plank Jax Routine: 1 Merkin, 4 Plank Jax. 2 Merkins, 8 plank Jax. All the way up to 5, back down again. Everyone was groaning like a wounded ox.

    Mosey back to the flag, stopping at various points for COP.

    Namerama, Numberama, YHC took us out after some wise words from TYA and some good advice about why never to poop in a box.

    SYITG

  • Celebration of DAD – MEGA Horseshoe

    Great work today by all and I really appreciate this group on a day like this. 1 year ago I lost my dad from the 4year fight of cancer. Couple things I shared that I learned and appreciated about my dad was he never complained about having cancer or the pain. His attitude on life was awesome and I firmly believe those two things alone kept him with us for much longer than it could have been. 16 guys today getting after a hard WO and not 1 complained! Thank you all for your brother hood and coming out to support me.
    Also huge thanks to the guys that reached out and thanks Kubota for dedicating some time at First Watch.

  • FW SZN of GVN – Kubota doesn’t give to charities edition.

    Actually, YHC does donate to charities, but the words didn’t come out the way YHC wanted.

    Nine warm and toasty PAX gathered in the moonlit freezer that is the large First Watch Area of Operations ready to try to stay warm, snug and cozy. Lets begin with:

    COP in front of the church:

    Helicopters, DQ’s, Russian – no, Ukrainian – no, Israeli Soldiers (many a laugh after a Hornydo comment to begin these), Imperial Walkers

    Enough, let’s mosey to River Road Hills.

    Lindsay down Gaymont (Carolina Drydocks and LBC’s)

    Extend the Lindsay over on Kingston to Ralston

    Gather up at Yield sign and form three teams of three.

    Grab a BIG BLOCK for each team. Two teammates carry the block up the hill to the colorful lighted tree on the left, which would be in the Broockers yard. Other teammate performs Squats. Flip flop several times. The worst part of this was when you had to double back up the hill. Squats were where the Mumblechatter happened (ie. stories about Honeydo’s date last night).

    After this, mosey with blocks up to YHC’s driveway and toss them in the ditch. Admire the leafless front yard and the all-white Christmas lights. Several comments mumbled about YHC needing more color in his life (eyeroll)

    Perform 30 Monkey Humpers and 20 Pickle Pounders (a Hornydo favorite)

    Mosey up Ralston to River and down River performing a travelling 7’s – Merkins and WW2’s

    Partner up at Gaymont and River for 2×20 PLT’s each partner

    Back at VSF, circle up for Merkin Ring-of Fire, including an appearance of Mike Tyson Merkins (EF Hutton) and Chuck Norris Merkins (Swirly) and Angry Porpoise Merkins (Handshake)

    3 MOM: Swirly-led crossed-leg lifts (15 each)

    To finish, we did 2 minutes of Shavasana in order to meditate and think about our brother Honeymoon, who lost his Dad a year ago today.

    Numbers, Names, Announcements and YHC took us out with some of the best thought out and genuine comments that probably can never be topped.

    Grow Ruck coming Spring 2024

    HDHH next Wednesday at 6pm at the aromatic Final Gravity where Fighting Gravity may or may not be playing.

    EF Hutton FW Q next Wednesday!

    NMS:

    Short and Sweet, YHC is very thankful for this PAX and hopes that everyone who posted today enjoys their gift and enjoys the holidays with their families, friends and maybe their co-workers.

    Don’t let the stress of this season overtake you. Enjoy your time with your kids. They grow up too fast!

    Have a great day PAX!

    Kubota

  • Baby it’s cold outside

    Three gloom warriors showed up this morning. Pigskin reported coming up with cold (we were not sure if he is coming up with cold, or just complaining that it is cold), we missed him. Whitesnake got injured his rib playing flag football with 10-year olds. We tried not to make too many jokes.

    Pinto suggested that Parking deck is warmer, so this is where we went. Here is what happened: we stopped for a warm up and some stretching on the way. First round we did 20 Merkins at every turn for a total of 120. Second round, we did 20 American Hammers at every turn. Then, we went to the lake stopping for 20 Bolgarians, 20 Dips, and 20 Derkins. After that, we went back to the Flag, with few minutes on the clock did more Hammers and the time was up. Overall, great if chilly morning with 3.5 miles of running.

  • 71 Burpees

    Gracias a todos por celebrar mi último día a los 70 años. Upchuck gave up his Duolingo lesson to attend today so I had to provide a little español for him. Honeydo got his passport renewed in time to make it north of the river. Mr. Rogers left his dog at home. Atilla was stylishly dressed in all black. Handshake looked like a sausage in his tight shirt. Piglet made his second 5:30 AM workout. Too many others to mention except in the list below, but ¡Gracias!

    Mosey to loading dock in front of school for Disclaimer and Warmup: All in cadence

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixote
    • 20 Squats
    • 10 Each side: Suzanne Sommers

    Mosey to Pemberton Parking lot for 11s

    • Burpees & V-Ups
    • Plank for the 6

    Mosey to pull-up bars behind School

    • 10 Pull-ups, 20 Merkins, 30 Ukrainian Hammers: 2X

    Mosey to Pemberton wall

    • Stretch
    • 10 Burpees OYO

    Mosey to wall at Quioccasin for

    • 15 People’s chair airpress in cadence
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali in cadence
    • 10 BTTW toe taps in cadence
    • 15 Donkey Kix OYO

    Mosey to benches in front of Quiocassin, all of the following in cadence, 3X

    • 10 Bulgarian Split Squats (right leg)
    • 10 Bulgarian Split Squats (left leg)
    • 10 Derkins
    • 10 Dips
    • Stretch

    Mosey to flag

    • 6 Burpees OYO
    • 71 count 6 inch leg lift

    ¡Terminado!

    No Announcements

    Take out by YHC

    “Life doesn’t allow us to go back and fix what we have done wrong in the past, but it does allow us to live each day better than out last.”

  • I Don’t Measure Distance. I Let the Other Guys Do That.

    YHC and the Davillian Pax welcomed one of our own back from a Brazilian Taylor Swift experience with style–a Taylor Swift fartlek. Was the Pax ready for it, just tolerate it, or did the music selection create bad blood? Whichever way, YHC can shake it off. If you want to exile me from the Q spot for being the anti-hero here, you need to calm down.

    The running Pax covered about 4.5 miles, picking up the pace from the beginning of the songs until the first chorus. As for the ruck, Yardsale needs some help measuring. After numbers and names, Yardsale took us out. Is it over now?

  • You Breathe Too Much

    Fourteen Beaver Moon gazers gathered to share Thanksgiving driving stories as a means to delay launch this AM. Launch was not delayed. Instructions were shared and off we went for:

    The Route

    Everyone did the following loop, depicted in the attached map: https://onthegomap.com/s/mrjrduro

    • Batcave
    • Right on Westham Station
    • 6s only: Up Highland to River and back
    • Right up South Ridge
    • 5s & 6s: Left on Ross to the bottom and back
    • Continue on to Westham
    • Right on University
    • Left on College
    • Right on Campus
    • Right into the college
    • Take the right loop by the football stadium BTTVSF

    Numbers, names, and YHC took us out.

    Announcements

    • Great year for Breaking Bread. Thanks to Oyster for coordinating and all the people who volunteered. 2024 slots are open.
    • HDHH on 12/6 @ the wonderfully smelling Final Gravity @ 6PM. Lockjaw will be there.

    Moleskin

    Mumblechatter was at a minimum until everyone warmed up this AM. As the 5s emerged from the cave, stories started about the power of breathing. Bodos may not be our resident pulmonary specialist; however, he has studied a lot about breathing. Singular takeaway from this AM, don’t breathe too much.

    Many a comment about the November Full Moon, a.k.a. The Full Beaver Moon. No beaver sightings this morning but we were all looking!

    For all y’all holiday travelers. Make sure you double strap your roof torpedo before heading out on the road!

    See ya!

    Splinter