Category: Richmond, VA

  • No room it’s full

    cop

    warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters.

    thang

    5 exercises in each Circuit 

    16 reps each exercise 

    Round 1

    Kb swings 

    halos

    curls for girls 

    Ww2

    presses lying down

    Wait 30”

    Round 2 

    deadlift 

    lawnmower 

    goblet march 

    Press overhead 

    Single leg deadlift 

    30”

    Round 3 

    Offset (one hand out) squat 

    Skull crusher 

    Goblet lunge 

    Lateral raise

    Dolly  while holding kb in air 

    Round 4

    Farmer carry (march)

    Kb plank drag 

    RosLita while holding kb in air 

    Thruster – squat and thrust up

    Wind mill

    30 sec 

    Back to round 1 rinse and repeat until time

    cot

    number and name Arama, announcements, and YHC took us out.
    Appreciate the opportunity to lead gentleman

  • Whiteshake=no Burpees

    7 regulars and Slim Jim from F3 Shenandoah joined up on a nice cool morning and according to the guy putting down cones, we did the following:

    Moseyed to the front lot and warmed up with SSH, Ukrainian Soldiers, IW, DQ, LBCs, Reverse Scorpions and Merkins.

    Moseyed to the Pemberton Elementary School bus loop, partnered up and on ran the loop while the other did HRM, then Flutters then Jump Squats.

    Moseyed to the back playground loop. New partner and BLIMPS–partner runs a lap while other does exercises: Bicycles, Lunges, Incline Merkins, Merkins, Plank Jacks, SSH.

    Back to Quioccasin and find a pole at the bus loop. 15 pole smokers, 15 donkey kicks, repeato.

    To the front of the school and the benches. Forgot our picnic lunch so instead did Dips, Bulgarian split squats & Decline merkins. Rotated through twice and then moseyed to the Flag.

    A little time for some Mary. Did WW2s, Flutters and Reverse Crunches.

    Great to have Slim Jim join us. https://www.f3shenandoah.com/ doing some great things and worth the look if you are the Winchester area.

    Thanks for letting me leave. No Hills and No Burpees, until next time…

  • Swedish Tutors and the Anglerfish

    An eleven inquisitive runners paid no heed to the frost warning and sought early miles on the road. Topics varied as much as the routes, but all returned with deep thoughts.

    Up the hill to the main entrance and then up another hill to Three Chopt. Take the access road to Grove and then Granite, and then Patterson to head west. 4s turn on Pepper, 5s on Honker, and 6s on Westham Dr (returning via Lakewood).

    YHC took us out.

    Lots of great chatter and antics this morning. Turns out Finland is the happiest nation in the world with Sweden as number four. I guess you start out learning Swedish and end with Finnish.

  • Get that credit

    3 Beasts didn’t get enough work from Oyster’s 3+ mile Dogpile Q and set off on a tour of their own with extra weight on their backs. Various weight carried, multiple miles traversed, many world problems solved, all solutions forgotten.

  • Siri, was Kenny Loggins in a band?

    Before YHC went to bed last night, he realized that no one had signed up to Q and planned to start his week off right. So, he picked up the Q. Here is what went down.

    Mosey down to the bottom of Lindsey Court for a warm up that included: SSHs, Imperial Walkers, Don Quixote, Dead Man Hang, Cherry Pickers, Merkins and Wilson’s wife.

    Next, partner up to head back up Lindsey. P1 runs to the top of Lindsey and back while P2 works his way up the hill doing a series of exercises. First bear crawl, then lunges and finally crab walk.

    Once at the top of the hill, the PAX moseyed down Lindsay Drive to the southern end of West Drive Circle for a triple check. P1 ran the loop around West Drive Circle. P2 – WW2s. P3 – squats.

    While waiting for siri to answer whether Kenny Loggins was in a band, the PAX moseyed back across Lindsay Drive to the northern end of West Drive Circle for another triple check. P1 runs to the end of the street (despite complaints that it was too far). P2 – arm circles. P3 – Hand Release Merkins.

    Mosey back up Lindsay to the parking lot for 11s. Start with 10 jump squats and 1 2-count monkey humper. Most of the PAX finished before YHC called time.

    Numberama / Namearama

    Announcements – GrowRuck coming up. See Slack for details.

    YHC took us out challenging the PAX to think about when we are sheep and when we are shepherds.

  • VQ Week Kickoff

    VQ Week Kickoff

    “30” of us posted at the Alamo for VQ Week kickoff (earning a $500 donation to Team Bright Side). After a mosey and brief warm up we headed for the fresh blacktop, stopping at each intersection and doing 2 Burpees. Once we got to destination we split in to two teams and did a progressive buildup. Run to the nearest intersection and perform exercise, run back and do the previous exercise plus another one. Rinse and repeat. The exercises were as follows:

    5 WWII… 5 WWIIs + 10 Drydocks… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies + 25 Merkins… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats + 20 Dollies + 25 Merkins + 30 LBCs.

    Quick 20 count from Nancy then we broke it down, shedding an exercise each time.

    Mosey back to the flag stopping at each intersection for 5 merkins. Got in a circle and did a ring of fire of merkins until time expired.

  • Off the books DaVille Sunday run

    Two guys decided late Saturday night to meet at Atlee HS for a 45 minute run. The gathered at 6:30 AM and went into Giles and around the campus of Atlee High School. With it being light, YHC was able to see the paved trails throughout Giles.

    COT – Numberarama, Name-O-Rama, Announcements.

    Have a great day everybody!

    Gotta Run!

    Phonics

  • Grid Iron’s Not the 10k

    Ten of us posted for a beat down F3 style, as opposed to our brothers who were running the 10k today. Even had a visitor from F3 California in town (Bogey). After brief warm up and some stretching, then a mosey to the soccer fields for:

    Start with a little of everything…4 Corners (Cumulative): 10 Merkins, 15 Squats, 20 Side Straddle Hops, 25 WWIIs. Repeat and add 5 to every exercise.

    “Rest” with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, Heals to Heaven)

    Legs: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises.

    Chest: Mosey every 10 yards and do a Burpee, then 10 yards and 2 Burpees, etc. until 50.

    “Rest” with 100 more ab and core exercises

    Chest: Repeat Burpee ladder from above but starting with 5.

    Bear Crawl to 50 yard line with Merkin every 10 yards

    “Rest” with 100 more ab exercises

    Mosey back and squeeze in a few more Burpees before time expired.

  • Prediction for today…. PAIN!!

    Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

    Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

    The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

    Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

    Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

    Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

    Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

    Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

    The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

    Numbers, Names, Announcements and prayer led by YHC to close it out.

    Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

  • Rucking at Rockwood

    Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.

    We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….