Category: Richmond, VA

  • How healthy are pop tarts?

    Three men took to the road in Rutland for an early morning Thursday run. The weather was close to perfect and the pace was quick.

    The Route

    We did the traditional Rutland Loop going into Cool Spring, then Knollwood, then the loop in Cool Spring West, then back into Rutland to finish. The pace was quicker than normal with the runners completing 5 miles.

    COT – Numberorama, Name-O-Rama, Announcements, YHC took us out

    NMS

    Lots of mumble chatter this morning including where Pop Tarts rank in healthiest foods. Don’t look up this information if you believe Pop Tarts are a delicious and nutritious start to the morning.

    Gotta Run!

    Phonics

  • Kabota’s Comz reminded me

    Reading the new post by Kabota on what’s happening this week and remembered I forgot to write the Currahee BB.

    While a few core Currahee pax went SOJ to capture the flag, 6 held the line back home. No Q Hilly route impromptu 5 miler was called.

    South on Pump over Gayton left on Waltham. Follow Waltham around and cross back over Gayton onto Raintree. Run entirety of Raintree to Ridgefield. Left and up that damn hill.. right on Eagle View.. left on Glenn Eagles. Left on Old Prescott. Cross over to Godwin H.S.

    5 miles 255 ft elevation gain.

    Announcement in Slack

    TAP for Homer’s mother that is currently in the hospital.

    v/r

    John (Gypsy) Boles

  • Quads for the quad

    4 guys came out to tackle Dapile this morning. Was supposed to be a hot potato but two guys took it over.

    COP — IW, helicopters, DQ, Dying Cockroach, american hammers, arm circles in american hammer position, american hammers, arm circles (reverso) in am ham position, other things…
    OPUS turn
    Dora
    100 derkins
    200 dips
    300 step ups (changed to SSH for time sake)
    other partner bear crawls to the curb and runs back. Later changed to Lunging

    10 2 count mountain climbers, short sprint repeato 2x

    MR HOLLAND
    crossy road — various ways of crossing the road (bear crawl, broad jumps, etc.) No one got hit by a car, so it was successful
    SSH for the cars as they came by
    20 WW2 situps

    Alphabet activity every speed bump on the way back
    starting with F
    F — Freddy Mercuries
    G — gas pumps
    H — Helix/Hindu Squats
    I — Ice skaters
    J — Jump Squats
    K — Kicks of Flutter
    L — Lunges
    M — 3 way merkins 10 regular, 10 arms further out, 5 diamonds
    N — Not Falling over (one legged squats)
    O/P — Opus loves Plank Jacks

    Back to the Flag

  • Not according to plan

    We had two visitors (Swank, Dollywood) from Charles Town WV, not far from Harper’s Ferry, here for a wedding. Tater also talked a passerby into participating. (Sri from Capital 1.) Hope he shows up again!

    Disclaimer

    Warm up

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixotes
    • 20 Ukrainian Soldiers
    • Hamstring stretch

    Indigenous People’s Run: I brought a green dolly. The first 3 people in the line hold it over their heads. The next people, except for the last one, get 2 bricks each. We run to the middle of the covered walkway. The last person runs to the front and displaces the first person, etc. This didn’t work out as planned.

    • to the middle of the covered walkway:

    Covered walkway

    • Stretch
    • 7 minutes of Burpees

    Triple-up

    • Partner 1: Timer carries 2 bricks and runs to the end of the walkway.
    • Partner 2: Pole-Smokers
    • Partner 3: 10 Merkins/10 Squats, 10 Merkins/10 Squats, etc.

    Near death Mankillers: Less awful version of Mankillers

    • 10, 8, 6, 4, 2

    Wall Routine on the school wall

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    11s with brix (everyone got to carry a brick back and forth between school wall and covered walkway

    • Squats and Mike Tysons

    Indigenous People’s Run, sort of.

    • back to the parking lot.

    Last 3 or 4 minutes

    • Stretches
    • 60 count 6-inch leg lift
    • Brazilian Mind bender

    Announcements: none

    Ecclesiastes Chapter 3

    There is a time for everything and a season for very activity under heaven:

    • A time to be born and a time to die,
    • A time to plant and a time to uproot,
    • A time to kill and a time to heal,
    • A time to weep and a time to laugh,
    • A time to mourn and a time to dance,
    • …
    • A time to love and a time to hate,
    • A time for war and a time for peace.

    And here we are, more than 2,000 years later.

  • “This is going to be the worst workout ever” -Handshake

    The Bash Brothers were texting on Friday night and noticed a still empty Q sheet for Dogpile. Both lacking motivation the idea of a co-Q was thrown out and it offered just enough motivation. At 1930 hours it was a good idea but when the alarm went off at 0520 it was was a terrible idea, but that’s how it goes sometimes.

    Round 1 – EF Hutton Q

    COP of various exercises (YHC isn’t as good as Hutton at remembering this stuff)

    Mosey to the bottom of the Amphitheater for a modified Self Destruction: 1st Incline Merkins 2nd Squats 3rd WWII’s escalating to 18.

    Mosey back to the circle for a Circle Work. Bear Crawl to the Manhole Cover 1 Burpee, Crawl Bear back 2 Burpees, Polar Bear 3 Burpees, Reverse Polar Bear? 4 Burpess, and something else to 5 Burpees

    Round 2 – Handshake Q

    Mosey back to the top of the Amphitheater for another modified Reverse Self Destruction: 1st Dips 2nd 2-Count Flutter Kicks 3rd SSH’s.

    Mosey to the Stage for some light stretching for 2 minutes

    Mosey back to the bottom of the Amphitheater: 2 Squats 1 2-Count Step Up all the way to the top, non escalating

    Mosey around the circle 3 times to pretend we did some actually running

    52 in-cadence SSH’s to honor Gomers age. *New Exercise Alert* YHC thought we were going to run out of time so YHC called for “Traveling SSH’s” where you do a SSH while kinda hopping forward to make out way back to the flag. It was a disaster, but funny.

    Mosey back to the flag for in-cadence HRM’s, WWII’s, something else?

    Announcements – SOJ’s Paint-A-Block party at Rockwood Park tomorrow (Sunday, 10/15) from 4-6

    Prayer Requests – Whitesnakes family, Wild Cat, Yee-haw/Liv.

    NMS – good times today, solid crew, lots of personality. We were glad we missed the rain and the it wasn’t the worst workout ever. Thanks for holding off on signing yourself up, Bootleg, it gave us the last minute motivation we need to not see it go empty.

  • Rosie Might Be A.I.

    8 Metal Heads jammed out to Florence’s greatest hits. Here’s what Warren (the next potential FNG) witnessed :

    Definition of F3, Core Principles & Disclaimers

    Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Turn on the tunes featuring Alien Ant Farm, AFI, Killswitch Engage, Pantera, Avenged Sevenfold, Drake, Faith No More, and Rick Ross

    Coupon Dora 1 : 50 Squat Thrusters, 100 Curls, 150 Flutter Kicks DC (Timer runs to basketball court and back)

    Coupon Dora 2 : 50 Swings, 100 Lawnmower Pulls, 150 LBCs (Timer runs to basketball court and back)

    Mosey to basketball court

    Perform a movement to opposite side, plank for the Six, then mosey back to start for another movement. We did : Crawl Bear, Front Facing Crab Walk, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, Lunges

    Mosey to benches by concession stand for 50 Dips

    Mosey to last parking lot by side entrance to forest trail

    Run from the bottom of that parking lot uphill across all 3 parking lots as fast as you can. Al Gore for the Six

    Mosey back to start and into forest trail to the workout station

    4 rounds of 5-10-15 (5 Pull Ups, 10 Merkins, 15 Squats)

    Mosey BTTF via backwoods trail that runs parallel to Courthouse Rd (almost get lost along the way)

    Circle Up for Mary : 10 One Legged LBC’s on each leg, 30 Flutter Kicks IC, 40 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests :

    -mental health of extended family of PAX

    -YHC hearing back on possible job offer on Monday. Ongoing applications and interviews

    Announcements :

    -Tomorrow Family Day at Rockwood Park 4 pm – 6 pm. Bring an entree or a side dish. Bring a pumpkin or cinder block if you want to decorate with your family.

    -Next Saturday 10/21 DTH’s brewery tour in Scott’s Addition starting 3 pm at Veil then Starr Hill then Vasen

    NMMS : The title of this BB comes from watching Rosie do Flutter Kicks in the Dora. His legs were moving so fast he looked like the Terminator. I think I saw smoke coming off the ground. Welcome Drywall who is a friend of Purple Rain and is transitioning into the house remodeling and flipping industry. Good to see Initech back out with us. Keep an eye out for him at Dogpile and Sunday Funday. YHC appreciates the ongoing support and comradery F3 provides as I’ve been dealing with my Dad’s health challenges, job uncertainty, and processing what’s going on in the world. Thank you for being there for me

  • An End to Southern Aggression

    Three northern pirates stormed the shores of Satan’s Hill and pillaged the Q.  Our matey Oyster didn’t really seem to care.  Here’s the Friday the 13th mayhem that ensued.

    Handshake Q

    COP

    • SSHs + 1 Burpee
    • Ukranian Soldiers + 2 Burpees
    • Don Quiotes + 3 Burpees
    • HRMs + 4 Burpees
    • Inverted Scorpions + 5 Burpees
    • WWIIs + 6 Burpees

    Mosey up Satan’s Hill just past Duke’s old house to the cul-de-sac.

    Bear crawl, Polar Bear, Crabwalk, Lunge between each mailbox

    Mr. Rogers Q

    Mosey past Nancy Lopez’s to another cul-de-sac.

    Triple Check # 1

    • P1 – Run to cross street and back
    • P2 – Flutter Kicks
    • P3 – SSHs

    Triple Check # 2

    • P1 – Bear crawl to the box and run back
    • P2 – Heels to He11
    • P3 – Burpees

    EF Hutton Q

    Mosey to the top of Satan’s Hill

    Hate Hill

    • P1 – Run to the clubhouse entrance and back
    • P2 – Polar Bear, Lunge, Broadjump Burpee toward P1
    • Repeato until P1 and P2 reach clubhouse

    Boxing Cockroaches 3×20

    Ring of Fire

    COT

    MOLESKIN

    In a Patton-esque speech, General Weasel Effer pleaded with the troops not to let this southern aggression stand.  As the Canseco to Handshake’s McGwire, YHC anointed Mr. Rogers an honorary Bash Bro (Henderson) and off the three went into enemy territory swinging huge bats.  Handshake attacked from the right.  Mr. Rogers attacked from the left.  And YHC charged straight up the gut.  With a Polar Bear here, a polar bear there, a burpee here, a burpee there, a cockroach to the throat and the fury of a ring of fire, vengeance rained down upon the Southern scoundrels.  The south will not dare go north again.  Game. WestHoe!

    ANNOUNCEMENTS

    SOJ Family Coupon-o-lantern party and potluck Sunday Rockwood

    Continued Prayers for Wildcat, Yeehaw and Family

    Mystery of the Ghost Flag continues…. or does it?

  • Back in The Saddle

    YHC made his triumphant return to the Q sheet this morning after 12 mos or so on IR. Since it has been a minute, YHC kept things simple.

    Warmorama: Imperial Walkers, Helicopters, Cherry Pickers, Don Quixotes, Merkins, Fluteer Kicks, Alabama Prom Dates

    The THANG:

    High knees, butt kickers and side shuffle then mosey to the base of Twin Team hill.

    Twindigenous Peeps Run up the hill, passing YHC’s iphone back as the baton (Spotify Classic Rock playlist)

    • Top of the Hill: Circle of Mary – 10 x crunchy frogs, box cutters, rosalita dips, heels to heaven, Suzanne Somers

    TPR back down

    • Bottom of the Hill: Merkin Ring of Fire

    Mosey to the playground for:

    • 4 corners: 10 x HRMs, 20 x WWIIs, 30 x copperhead squats, 40 x LBCs

    Mosey to blacktop for:

    • 11s: heels to heaven and donkey kicks

    BTTF for a broga cooldown, announcements and COT.

    Chaplain took us out.

    NMMS: it was great to be back on the Q sheet, even if I’m moving a little slower. Prayers up for those of us dealing with family health and substance abuse issues. It was a privilege to lead you gents in the gloom – way to work!

    Make it a great one –

    Doublemint

  • Dancing CindyDora

    Got to post downrange in F3 The Capital this week while traveling for work. Great to meet the PAX and learn a few new tricks. Here’s Monk’s Backblast, using their Slackblast app within Slack:

    Thank you @Boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
    WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap  

    THE THANG:  Grip, Rip, and Roll (GRRs) to 15 yard line & back Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.  Partner-up, one partner runs to 50 yard & back; 50 reps Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep!  For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.  

    MARY: Pretzels (by Boberry); LBC’s  ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot  

    COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.  

  • Friday the 13th

    A cool dozen came for promises of simple and flat routes and were not disappointed. Considering the double barrel of hills last week, today’s long open stretches were a nice change.

    East on Grove, cut over to Floyd and eventually head north on Strawberry, Vine, and Harrison respectively. Back on Hanover and make your way back to Grove via Thompson.

    YHC took us out.

    It was great to see Chippendale back in our midst in the recent weeks.

    Gumbo knows of volunteer opportunities through Sportable. If you are able to commit a few hours and ride a bike, they need your help. See Gumbo for details.