Category: Richmond, VA

  • The Power of the Fellow PAX

    YHC was flying solo this morning and decided to do an AMRAP session with Merkins and Cindy Curls.

    YHC fell well short of the mark he set during the S.E.A.L fitness test a couple weeks ago and State Farm reminded him that having a PAX right next to you going tit for tat, will push you to different levels.

    Thank you to all the PAX out there pushing one another to be the best versions of themselves!

    Did 4 sets of each (as many as I could in 2 minutes)

    Merkins

    62

    58

    62

    56

    Cindy Curls

    47

    50

    56

    50

    Plus a 2 minute situp test

    63

  • Pinto needs more benchkicks

    A terrific ten PAX found ideal conditions in the gloom at HBR. We did:

    COP on upper field: Imperial Walkers, Don Qs, Ukrainian Soldiers, Helicopters, Merkins, Reverse Crunch, Scorpion kicks (no SSH somehow)

    Partner up for Dora 123: 100 HRMs, 200 Mtn Climbers, 300 SSH while partner runs length of field. Over to blacktop for alternating HRMs and Heels2Heaven between hoops. Method of travel alternating of bear crawl & lunges. Head down to Jerkin Gym. 4 rounds of 7 Jerkins.

    Over to benches for rounds of 50 Benchkicks & 25 Squats. Attempted audible after 3 rounds of Handshake whining profusely but Pinto demanded we finish the 4th set so we did. Mosey back to flag for 2 min of Mary & Atilla took us out.

    Announcements: GTE events this weekend: Friday night meetup/dinner, Saturday morning beatdown(s) then Saturday night GTE event.

    NMS: Solid core group of HBR regulars made for a great group to lead this AM. YHC can’t remember the last time the upper field was dry so we had to spend some time up there. Pleasure as always to lead out there.

  • Active “rest”

    5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE!

    • Warmarama
      • Mosy to lower lot
      • Line Tracers
      • SLOW lunge up hill
      • Squat stretch on the poles
      • Mosey/Bernie to Bball Court
      • Intro and Disclaimer
        • Imperial Walkers
        • Michael Phelps
        • Cherry Pickers
        • Plank/Merkins: F3 Mission, Principle, Credo
        • 1 Leg LBC’s
    • The Thang
      • Indigenous Run w/ various pit stops
      • Rear PAX – 1 Burpee High Jump, then run to front
      • Stop 1 (Playground)
        • Hollow Rocks – IC
        • Seated Front Leg Raises – IC
      • Stop 2 (parking lot)
        • Curb Calf Raises – I.C.
        • Booyah Merkins – I.C.
      • Stop 3 (lower Lot)
        • Side Shuffles – IC
        • Prom Dates – IC
      • Stop 4 (Poles)
        • Pole Smokers – IC
        • Squat Hold w/ Pole (60s)
      • Stop 5 (Upper Lot)
        • Single Side Split Squat – IC
        • Bernie around median
        • Perfect Merkins 8Ct – IC
    • Finisher – 600meter sprint as hard as you can
    • Finish at the flag – great effort!

    Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday

    Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career

    NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.

  • eSports Olympiad 2031

    Eleven’ish gentlemen braved the somewhat posted route for today’s variation of Spider Run intervals. After a brief, yet contested, disclaimer, off we went.

    The Route

    Through the path, up Roselawn, right on Towana, right on access road, left on St. Christophers. Upchuck was in the lead after the first turn, for those who are counting.

    Right just past the baseball field to the track. 200m intervals. 200m at faster than race pace followed by 200m recovery. 4 milers do 4, 5 milers do 8, 6 milers do 12. Or whatever count you want in between there.

    Numbers, names, YHC took us out.

    Announcements

    • GroRuck weekend, lots of announcements there
    • Señor Chuck has the Dogpile Q for the early birds

    Moleskin

    Well, well, it seems that the number 7 has quite a fetish in history. Multiple 7 Years’ Wars (some taking longer than 7 years, but who’s counting?). 7 years of famine. 7 years of drought. Even the Dalai Lama himself spent (at least) 7 years in Tibet. And of course, it has been a whopping 7 years since Upchuck last graced a track with his presence, or so he claims through his perpetually track-deprived tears. The Q sheet is conveniently filled for 4/30/2031 for more track shenanigans.

    YHC always appreciates y’all’s presence, even when running frustrates me to the point of questioning my life choices. There are good runs, there are bad runs, and sometimes YHC gets stuck in a rut deeper than Westham creek. For me, intervals are the magical cure to break out of that rut, and it was desperately needed today.

    It was also quite delightful to give the queen’s wave to Gypsy and Homer as they plodded along on the track. YHC can’t help but wonder if they actually tested out those hurdles, or if they were just admiring them from a safe distance, afraid to unleash their inner Olympians.

    Adiós amigos, until the next round!

    Splinter

  • Can’t get much better

    A trio of southside yogiis enjoyed the calming conditions for an early morning broga session. Hawt Potatoe was on the menu with Chaplain starting us off to ease the troubled areas that included hammys, calves, hips and back. YHC took over midway to incorporate the shoulders, hips, and legs. Extended shavasana was enjoyed with prior to the epic NTB beatdown that followed. Well done this morning fellas.

  • Is Something Happening This Weekend?

    I’m not sure if you’re aware, but it’s GTE week. YHC noticed yesterday that the Q-sheet was open so the spot was claimed with the intention of having a lower-RPM beatdown with this weekend in mind. Nonetheless, today’s NTB beatdown had all the signature trademarks: confusion, over-exertion of one muscle group (holy quads), an epic playlist, and a couple of good laughs.

    0530 hot start with five suicides on the basketball courts, followed by a classic warmarama circle, all to the catchy beat of Epic Sax Guy. Several comments were made about dentist office waiting rooms and elevators, but deep down the PAX knows they’re growing to love it.

    COP #1: Blackjack Quadriceps

    • Shuttle back and forth from baseline to baseline for ascending squats and descending lunges totaling up to 21! Like 7s or 11s but worse.

    COP #2: Grand Slam Four Corners

    • The idea was decent, the explanation needed improvement. We got it on the second rendition. Each corner is the same movement, but the box gets larger with each round. In future beatdowns the travelling portion between corners can be more challenging which would make the whole circuit better. Today we mosied around.
    • Corner 1: (5) merkins
    • Corner 2: (5) WWIIs
    • Corner 3: (5) Cruncy Frogs
    • Corner 4: (5) Flutter Kicks
    • We went through the 16 corners a second time, performing one burpee at each corner.

    Finished with (10) Eskimo Merkins and then returned back to the flag for numbers, names, announcements, and prayer requests.

    All PAX are invited to the Friday evening GrowRuck rally on Friday night! Come out for a unique 2nd-F event with the region.

  • Pierogi Breakfast

    Jumping Jacks, Copperhead Squads, Merkins Jack, Spiderman, LBCs, 1& 10 (Merkins + Burpees + run at 75%), Bear crawls in line + run after 5 jumping jacks, 3x 1min each: Donkey Kicks, Side Squads, Back planks, Ball dippers. run 0.25 mile, Bear crawl backwards + run after 5 squads, run, Burpees to the thunderstruck song.

  • Glen Eagles Hills

    Eight of us gathered on a crisp spring morning for a run/walk session. Four of us, inspired by Mr. Rogers’ discovery, took on the challenge of running Glen Eagles Drive, complete with its inviting cul-de-sacs—a route thoroughly enjoyed by all. Meanwhile, Blue Moon and Pig Skin circled the school grounds, and E.F. Hutton was rucking in preparation for May 4th, with Handshake providing companionship. The runners logged five miles in total. At the conclusion, we gathered to send our prayers for Gypsy’s success in his upcoming half-marathon—a challenge he triumphantly met.

  • 11 Apostles & a Cat 

    Eleven young men & a Cat made the journey to Trinity United Methodist Church this morning for some self reflection. Well….. Bodos seemed more interested in scoping out the competition.

    Finding no souls to save we went to work. 

    We partnered up and the timer ran counter clockwise around the playground while his partner did WW2 x2, Scissor Kicks x2, Scrunchie Frog x2, APD x2. 

    We slow moseyed to front of Trinity and took a moment to admire the cat.

    Señor Frog considered taking him home than thought better of it. 

    We did 11’s instead. 

    Dips with Bear Crawls. X11 

    We Moseyed around to back of church to find our spot on the wall. 

    Donkey Kicks x20, Toe Taps x20, Balls to the wall with Pig Skin counting in some foreign tongue. Not sure what he counted to, but seemed long enough. 

    Moseyed back to our vehicles while stoping to do 75 squats & 25 Monkey Humpers along the way. 

    We ended our time together with a Mary of Burpees that was expertly explained by YHC. Some of the Pax had trouble with the clear and precise instructions so we ended with LBC’s instead. 

    Prayer request for Up Chuck.

    Dinner this Friday.

    Bodos inspired us all with a few Godly words of wisdom.

  • Birthday Q – 38 Reps

    16 roadies came to check out the Birthday Q at the Alamo this morning! YHC turns 38 today, therefore 38 was the repetition number we went to, and it was at that moment that I realized 38 is getting up there! During our warmup a group of women dog walkers cat called to us then picked up their pace when we invited their husbands to come join. Here is how it went down:

    Warmup mosey up the hill across from the alamo and back to the parking lot for the following exercises: SSH, Copperhead Squats, Deadman Hang (C/R/L), Knee to Chest (R, L, Both), LBCs, Merkins

    COP 1: Partner up for some full body horseshoe action. P1 performs 38 reps of the called exercise with cinder block while P2 performs called cardio exercise, switch roles and then partners take off carrying the block to the opposite side of the parking lot after each round for total of 6 rounds. Cinder block exercises consisted of OH Press, Curls, Skull Crushers, Chest Press, Russian Twists and Single Leg Squats. Cardio exercises consisted of Mountain Climbers and SSH.

    COP 2: Triple Check on the grassy hill behind the Alamo – P1 Dive Bomb Merkins, P2 Lateral lunges, P3 (Timer) Bear crawls up the hill for 5 blockees then run back down

    COP 3: Returned to Horseshoes as mentioned in COP 1 with cinder block exercises consisting of Anterior Raises, Preacher Curls, Dips, Incline Merkins and Windshield wipers over block. Cardio exercises consisted of Alabama Prom Dates and Ball Dippers.

    Numbers, Names, Announcements (Breaking Bread open in May – See Q sheet to sign up), Grow Ruck Events May 3-5 – See Slack for details, F3 RVA 10 Year Pediatric Cancer Awareness Convergence Sept 21 – Please consider donating and sharing the link to help raise $10,000 for Team Brightside – Team Bright Side | Donately

    Prayer Requests – Swoop recovering from being under the weather, All PAX fighting injury/illness, Safety for kids with 1 month left of school.

    Pleasure to lead you gentlemen today. I appreciate all of the well birthday wishes! Have a blessed day!