Category: Richmond, VA

  • Casting a Ballot from the Pro-Gloom PAX

    Ten noble warriors casted a ballot for starting the day off right, embracing the gloom.  Here is how this election was won:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
    • Lindsay at the picnic tables with derkins and step-ups
    • Partner-up – wheelbarrow across the parking lot and back with 25 PLTs at the end; rinse and repeat
    • Mosey to the pull-up bars – each man does 8 pull-ups while the PAX does FM; rinse and repeat with 8 pull-ups and APDs
    • Mosey to the football field for a 3x check – HRM, WWII sit-ups and a run
    • Mosey to the hill for an arch loader with 20 reverse crunches at the top
      • Bear crawl up the hill
      • Crab walk up the hill
      • Bernie up the hill (because Bernie is a neanderthal with his political leanings)
      • Cheetah up the hill
    • Mosey to the parking lot for some Mary
      • 20 side crunches each side
      • LBCs
    • COT with YHC taking us out

    Great work from the PAX today.  Welcome to Cappuccino, who I believe is F3 Tallahassee.  Great to welcome our guest.  Solid work from the PAX.  Arms are now of ample strength to go cast ballots. 

    God is good all of the time!

    Attila

  • When is a incline merkin not an incline merkin?

    8 men gathered in the darkness of NoToll for a little workout with YHC. My goodness, what a beautiful morning it was.

    Warmarama: SSH’s, Helicopters, Copper Head Squats, Imperial Walkers, Dead Man Hangs, Stretch it out a bit more on the groins and quads, Merkins and LBC’s.

    Mozey to the Pavilion for some jams and Thang 1.

    Super Dora: 100 Merkins, 200 Dips, 300 Squats, 400 Flutter Kicks aka Sugar Sticks. Partner runs back and forth across the field.

    Thang 2: In our mighty circle of 9, starting with Belay choose an exercise of 50 (Lieutenant Dan’s), move to Machismo for 45 of some other exercise, decreasing quantity of 5 and moving to the next person ending with 10 burpees from YHC.

    Mozey to the courts for Thang 3:

    75% down and back and 1 of an exercise, repeating and increasing reps until all PAX had called out an exercise. Doozey, per usual, threw us a curve ball and had us do all the exercises at the end. He should have realized the mental capacity of the PAX before that throw down.

    YHC closed it down with 10 burpees and a sprint down and back.

    Announcements: RuckwithFood this Saturday at 6am launch from Twin Team, see Slack for details.

    Prayer Requests: Boberry’s father passed away Saturday. Send him a text to let him know you’re thinking of him. Rosie’s father-in-law is in the VA hospital.

    YHC took us out.

    The jams were on point today. It’s a bonus when the tunes show up to any workout. YHC had considered playing a little Radiohead just to let Boberry know that we were thinking of him, but YHC couldn’t pull the trigger on that one. Even considering it should show Boberry that we are thinking of him.

  • Bermuda Spartan Race

    The boys were back in town for another version of the Bermuda obstacle course! This AO has over a dozen features (steps, playgrounds, picnic tables, track, curbs, etc…) that sort of make it feel like a PAX Playground. Was nice to have our numbers up to 7 today – great energy and effort by all. Props to Big Rig who hit his 1-mile PR of 6m:44s during morning wood! Here’s what the early voting poll workers at Ecoff might have seen…

    • Warmarama: Welcome and Disclaimer, Imperial Walkers, SSH, Plank + Credo, Principles

    BERMUDA SPARTAN RACE COURSE

    1. Indigenous Curb Crawl, Group Merkin after each makes it to the front
    2. Pole Drills: Sprint forward and bernie back around each pole, burpee after each pole
    3. Playground 1: 20 Toes2 Bar, 20 Mountain Climbers
    4. Gazebo Picnic Tables: Crawl over each table side to side, 20 yard sprint (x 2)
    5. Coupon Circuit: 1 PAX Rifle Carry end of lot and back, 1 PAX Curb Toe Touches
    6. Hill Circuit: 1 PAX doing dips, 1 PAX bernie up the hill and back (x3)
    7. Football Field: SPRINT! 100 Yards
    8. Stadium Step Burpee Crawls: Crawl up the stairs 1 merkin and mtn climber, climb down reverso (headfirst if you’re insane)
    9. Playground 2: Group 1 Obstacle course through playground (Monkey bars, Wall climb, Pull-ups, Jump overs) Group 2 1/4mile run around track (x2)
    10. MBTFF FINISHER: Pax 1 Coupon Curls Burnout, Pax 2 LBC’s,
    • Names, Numbers
    • Announcements
      • Saturday Ruck for food! Few of us starting at SOT at 6am and doing 2.5mile down and back + bootcamp (Can’t hack the 4 hours hall pass). Will bring plenty of food!!
    • Prayers
      • Shank and continued good health for his new baby, Big Rig’s mom’s recover, Mudslide new career prospects, Florence continued exams for Police

    Thanks for a little bit of sunlight at the end of today’s AO! Something about a sunrise after a beatdown with the PAX is really uplifting. All did great today challenging the body and moving in some new sequences and variations to keep us fresh. This AO and these PAX are awesome. SYITG!

    -State Farm

  • Back Third of the Spider

    Fourteen astute listeners gathered for a pre-published but somewhat complicated Spider Run today. The route included the last half of the turkey trot route in 2 weeks. Something like this (read in micro-machines format)

    The Route

    • Up around the baseball field then left on College
    • Right on Lakewood
    • 4s left on Westham
    • 5/6 right on Wood to Waveny
    • 5s left on Westham
    • 6s right on Westham, left on Woodberry, left on Sweet Briar, left on Baldwin, right on Westham
    • Everyone south on Westham to left on Club Vista
    • Left on College
    • Right on Westhampton which turns into Keller if you go straight
    • Right on Westhampton
    • Right on UR
    • Right on Crenshaw
    • Uturn at Modlin parking lot
    • Left on UR
    • Counterclockwise loop on the big hill for a downhill finish

    Numbers, names, YHC took us out.

    Moleskin

    Everyone has been thrilled with the ample turns the past few weeks. YHC is sure you have them all memorized for 2 weeks from now.

    Announcements

    • Dogpile needs a Q this weekend for those not running Richmond
    • Richmond marathon this weekend for some
    • Tuckaruck Friday 11/17. See Lockjaw/slack for details
    • 11/21 10k @ Spider Run. Arrive as early as necessary to finish a 10k by 615. Route is here.

    See ya’ll.

  • Off campus tour

    14 bootcampers and 1 walker convened in the waning darkness to see what YHC had planned. After admiring the halo around the moon, we moseyed to the black top for warm up.

    Warm Up

    • SSH
    • Don Quixote
    • Arm Circles
    • Shoulder Tap Merkins
    • APD
    • Hand Release Merkins

    Off campus running tour around Spottswood Park with stops for exercises and then end at the Third Church parking lot at Forest and Silverspring

    • 10 Merkins
    • 10 Squats
    • 10 Hand Release Merkins
    • 10 Freddy Mercurys
    • 10 Shoulder Tap Merkins
    • 10 WWIIs
    • 5 Burpees

    Triple Check #1 in Third Church Parking Lot

    • Partner 1 – Heels to Heaven
    • Partner 2 – WWIIs
    • Partner 3 – Run around parking lot

    Run back to TES for Triple Check #2 in fields behind school

    • Partner 1 – Wall sits
    • Partner 2 – Dips
    • Partner 3 – Run across field, 5 pull ups

    Run back down to horseshoe for 11s – Donkey kicks and Burpees. Starting with 1 donkey kick and 10 burpees. YHC called an audible as we closed in on time.

    Number and namerama

    Announcements

    • Rucks this Saturday at Daville and SOT
    • Prayers and support for everyone running the Half and Full Marathons this Saturday
    • Splinter will be at River Road Shopping Center Saturday morning cheering on the runners for anyone who wants to join.

    YHC took us out

  • If you can VQ for 70, you can Q for 9

    If you have never had the pleasure of having your balls busted by Heist then shame on you! He spent 3 months busting YHC’s balls earlier in the year to join F3 and then every day after YHC’s VQ (9/16) to pick up another Q. If you can VQ for 70 PAX members, you can Q for 9 Pax members, so get your ass on the sign-up sheet is what I vaguely remember him telling me. Well, the ball busting ended today! Q taken and workout ready to go, until a PAX member (won’t mention names Warby) reached out and asked if there was a lot of running. YHC woke up at 12:30 AM and 2:30 AM to change things up a bit to accommodate for the 5-6 week lingering coughers. Here is what went down:

    Warm Up: Mosey to the Graythorne entrance and back to the Alamo for the following exercises: SSH x 15, Imperial Walkers x 12, Arm Stretches x 4 way, Merkins x 10, Seated Butterfly Stretch, Freddie Mercuries x 15

    COP 1: Parking lot curb block walks with Merkin between blocks traveling both right and left while 1 PAX member at a time runs loop around the Alamo. Performed curb block walks until each member circled the Alamo once. This burned the chest/shoulders way more than it seemed like it would at 12:30 AM.

    COP 2: Partner up for Dora without running? – 100 Crab Walk Single Leg Extensions (2 count), 200 Box Cutters, 300 Ball Dippers: Partner 1 performs Dora exercises while partner 2 performs 7 Burpees – switch until exercises complete.

    COP 3: Mosey to front of the Alamo for a Triple Check – Squats, WWIIs and runner up the hill to the Graythorne entrance.

    COP 4: Mosey to the tennis courts for 4 corners: 1st Corner x 10 Carolina Dry Docks, 2nd Corner x 20 LBCs, 3rd Corner x 30 Mountain Climbers (announced single count, Wildcat requested double count, ask and he shall receive), 4th Corner x 40 Calf Raises with Raise the Roof.

    Mosey back to the parking lot to circle up for ring of fire stretches for last few minutes.

    Numbers, Names, Announcements & Prayers to include continued recovery from cardiac surgery for Warby’s father, Hermes surgery this coming Thursday and YHC’s coworker who just lost her mother to battle with cancer.

    Thanks to all that showed up today and hope to see more of you out there this week. In all seriousness, the ball busting was completely worth it. I appreciate Heist getting me out there and introducing me to a great group of guys and a way to better myself physically, mentally and emotionally. You can’t help others fill their cup if yours is empty and the fitness, fellowship and faith sure has kept my cup overflowing! It was an honor to lead the group today and look forward to many more.

  • Hot Potato Daville

    5 DaVillians started their week right with a hot potato beatdown.

    Opus Q

    COP

    Pole smokers

    Dora – 100x merkins, 200x flutter kicks, 300x SSH

    Bulkhead Q

    Touch a tree – P1 touch a tree, P2 LBCs, Alabama prom dates, reverse snow angels

    Parking lot increasing imperial walker squats with lunges in between parking lot lines

    Mosey back to flag, numbers, names, Opus took us out

    10k ruck this Saturday at 5:30am starting at Atlee HS parking lot. Breakfast at Bulkhead’s with some cricket World Cup viewing.

  • I forgot what we did

    COP

    Bunch of exercises, you should have been there.

  • Big Ballers

    With 4 PAX on hand, it was a perfect opportunity to steal a Big Data point. We played 4 on 4 full court basketball for 2 hours, rotating teams in and out. With a mix of teens, young adults and a couple dads; the competition was fierce. Already getting sore as I type up this backblast.



    SYITG

  • A little extra weight

    7 with 2 feet and 2 with 4 feet embarked on a journey of sorts. Whether running, walking, or running, trails were covered with great conversation!

    YHC took us out in an expedited manner and off to ETs we went where life was pondered.