Category: Richmond, VA

  • Lesson Learned

    YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle.

    YHC skipped the warmarama since I had gotten plenty of running in.

    Broad jumps across the parking lot and bear crawl back.

    I wasn’t getting into it with the right intensity so I decided to kick it up a notch. Grabbed the weighted vest and did a set of stiletto squats on the curb. Run a lap and repeat.

    Ran into the neighborhood and made the climb up to Wasena Ave again. Found a nice hill and did spider man mountain climbers at the top and merkins at the bottom. Bernie Sanders up the hill each time. Did this 6 times.

    Made my way back to the truck and still no other PAX. Did a couple more sets of stiletto squats and merkins.

    Put the vest away and hit the greenway. Did about 2 miles stopping 6 times for chair dips.

    Back to the flag for some stretching and that was it.

    Shortly after, I received a text from one of the regular PAX. Turns out they audibled to a parking garage due to the weather. I learned my lesson. Always reach out beforehand when downrange, to confirm details of a workout.

  • Solo Ruck

    YHC started out at about 5:40 with the goal of getting in a couple miles prior to Mudslides Broga. Rockwood had all the lights on at the fields but thought I might hit some of the trails. Thought again after seeing some animals and leaves rustling. Although though the headlamp was in full effect, YHC got a little spooked and decided to get back to the lit path. Still managed 3 miles prior to the beatdown. Sorry to miss Mudslide but he drove another vehicle that I wasn’t familiar with.

    House Party

  • Sure Shot

    9 Beastie Boys gathered in the gloom to kick it Root Down. Meanwhile, YHCs hounds were out on the town having escaped earlier that morning by digging a giant hole under the fence. Sabotage.

    Warmarama with SSHs, DQs, helicopters, arm circles and more arm circles, shoulder taps, Alabama Prom dates, LBCs, etc etc.

    Mosey to the middle school for a stair climb triple check: Hoedowns squats, timer runs up and around.

    Mosey around the front for another stair climb triple check: Dips, WW2s, timer runs up around around.

    Mt Chaplin climb triple check: Flutter kicks and one other thing while timer ran up the hill and back down.

    Back to the flag for an ascending squat parking space lunges, ran it back with bear crawl ascending leg lifts.

    Gratitude for the morning and yes, the hounds were found.

  • Rolling Rocks Gather No Moss

    A dedicated dozen R&R vets welcomed two Tryhard recruits to the brotherhood with the following beatdown:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1

    • Mosey to the secondary court for BATMAN ROUNDS
    • Each set:  x20 squats, x40 Punches, x10 Ball Dippers (2-ct), x10 Merkins, x20 Shoulder Taps, x20 Mtn Climbers (2-ct), x10 WWII Punches, x10 Straight Leg Raises, x10 Am.Hammers (2-ct)
    • After each round, run around the outside of the court
    • x3 Rounds completed

    COP #2

    • Mosey to the closest baseball field
    • SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
    • Round 1: x6 Kimchi Twists
    • Round 2: x12 WWII’s
    • Round 3: x18 American Hammers (2-ct)
    • Round 4: x18 Oblique LBC’s (alt sides)
    • Round 5: x12 Heels to Heaven
    • Round 6: x6 DR.W’s

    COP #3

    • Mosey to the gravel road hill
    • FATBURNER LINDSEY (double the reps)
    • SSH’s 60-50-40-30-20
    • Mtn Climbers 20-30-40-50-60
    • Run between hill top & bottom
    • Conclude by circling up holding BOAT position to review our F3 Mission, Core Principles, and Credo

    Mosey BTTF for COT:

    • Stretch
    • Intro FNG’s
    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The cooler temps and brief light rain was refreshing. But YHC ensured the bouquet of PAX still had appropriate watering courtesy of dew and sweat. Welcome to PACEMAKER married to a gal in med school) who was recruited from YHC’s married couple’s Bible Study – credit to Floppy Disc for bringing him to church, and credit to Pacemaker for bringing Floppy Disc back to the gloom! Also welcome to THE BLOCK, the latest from the DTH Peds clinic pipeline, who grew up in the Bronx. Both FNG’s worked hard and will be back! TClaps to OC and Mudslide admirably picking up the SIX. Keep recruiting and keep posting fellas – BE the rolling stone! Yours, DTH

    Announcements (SEE SLACK!)

    • Friday 10/13 Happy Hour at Diamond Billiards
    • Next Sunday 10/14, 4pm SOJ Family Gathering at Rockwood Park
    • Sat 10/21 Brewery Tour
    • Nov 11th (NEW date) Ruck for Food

    Prayer Requests:

    • Rugged Maniacs safety/fun
    • OC’s son having Knee Surgery this week
    • Pacemaker – hernia pain and pending surgery

  • Solo Broga this morning

    This morning before we started Rock N Roll, I arrived to stretch out, get loose. It was ok to find a little light, stretch also figiure out some things i wanted to try out. I felt good after a little over 10 minutes, I was done and ready for the next part of the morning. There will be none next Saturday I will be out at Tough Mudder finishing my 2023 season

  • Morning Pile

    2 Davillians following two more later on got in some miles for DaPile this morning

    Route was easy, two loops around the schools to get in a 5k. Mustang and his 2.0 joined us for the second loop

    Spit On That!!

  • 28

    Good day at Grid Iron. 3 did a pre-run, and 10 joined for a “28” workout (Q’s 28th Anniversary, so the number stuck in my head). Welcome to our F3 brother from Austin who was in town for the weekend, Breaststroke.

    Warm up and then a mosey to playground with 2 sets of 14 pull-ups on the swings (28 theme all day)

    Mosey to soccer field for a series of up and down the 100 yard field 3 times with a series of merkins every 25 yards and ab “breaks” at mid field.

    First lap: 2 sets of 14 merkins at the 25 yard line, 2 sets of 14 wide grip at the 50. Pause at mid-field for abs: 28 WWIIs, 28 Crunchy Frogs, 2 sets of 14 side crunches. Continue the march with 2 sets of 14 wide grip merkins, and 2 sets of diamond merkins. Turn around and head back to 50 yard line with 2 sets of 14 Chuck Norris, 2 sets of regular merkins. Break at mid field for abs: 28 WWIs, 28 Heals to Heaven, 14 V-Up Rollups (because it’s 2 exercises in 1). Continue the next 50 yards with: 2 sets of 14 standing leg curls, 2 sets of 14 squats. Repeat, then circle up for Jack Web (1 merkin, 4 overhead presses). Blue Moon didn’t get enough abs so we did 28 4 count American Hammers. Yep.

    Mosey to pull up bars for 7 pull ups, alternating with 28 dips. Repeat twice and then add in 14 incline Merkins. Mosey to playground for 2 sets of 14 partner leg tosses. Mosey to wall for 4 sets of alternating balls to the wall Toe Taps 28 times, and then people’s chair with arm exercises. After 4th round, circle up, 28 crunchy frogs. And we’re done.

  • Birthdays All Around

    Welcome. Mission Statement. Disclaimer.  

    COP: arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.  

    The Thang: 

    Since the Dog Pile guys were missing a DTH beatdown across town, I thought it would be fun to serve up a little number I got from DTH called…

    Burpee Back Mountain – 

    We partnered up for a Dora.  P1 was the timer and ran up and down the Amphitheater steps while P2 did Burpees (100 total).  

    Fail to Succeed – Many times you gotta fail before you succeed, so we stopped by the Rusty Cage, did Pull ups to failure, 5 Jump Squats & 20 LBCs (OYO, 3 rounds total).  

    Red Light, Green Light – 

    Lined up at the Carillon, called an exercise and controlled the Traffic Light.  When Red Light was called, we stopped and did the exercise, with no stopping until Green Light was called.  When Green Light was called, we ran like hell.  First HIM across the field got to pick the next exercise and control the Traffic Light for the run back.  Heist won, as did Boberry, Purple Rain and Yee Haw. We did some Plank Jacks, APDs, Flutters and Merkins. I thought this was a Mr. Rogers original, but Handshake let me know all my exercises are stolen.

    Curbed Enthusiasm – 

    Grab some curb, 1 Ball Dipper, Bear crawl across street to another curb, Crawl Bear back, 2 BDs, etc, up to 5 BDs. Same idea w/ Merkins and Hops, then Heals to Heaven w/ a Crab Walk, then Handshake shook things up with more reps, SSHs and a Backwards Walk/Stretch/Junk Accentuator that he probably stole from one of the Star Wars movies, but I wouldn’t know, since I’m not as nerdy as Boberry 🙂 At some point in all of this, the Pax sang HBD to me, followed by a few lines from the Mister Rogers theme song. Thx guys! As I face the big Four Five tmrw, it came to the light that Hitch already hit 46 on Wed (he strongly declares that he’s still in his mid-forties, not the late-forties – fair enough) and on the 9th Yee Haw will celebrate some much lower number. HBD Hitch and Yee Haw!

    Back to the Amphitheater to work our way down the steps with Dips, Flutters and Merkins. All were instructed to do as many as they wanted because it’s YVY and mumble chatter’s a lot more fun than counting.  

    BTTF.  Numbers.  Names.

    Announcements: 

    Gypsy’s pet project Shood offically starts on 11/12/23, but we can get on it early. Bring gently used shoes to DTH in SOJ, Corned Beef in Da-Ville and YHC at Dog Pile.

    Yee Haw’s daughter Liv wrapped up Chemo this week and is home from the hospital. So awesome! Prayer works. Keep ’em comin’ HIMs.

    It’s Sober October and it’s never too late to jump on this train. Keep up the good work Heist, Fudd, Purple Rain, DTH, Wildcat (anyone else?!?) Let’s goooooooo!!!!

    Prayer Requests: Continued prayers for baby Liv, prayers to have the SkyQ show us the next member of F3 (he’s out there, he needs us and we need him). And Hitch encouraged us to remember the guys that haven’t posted in a while. Reach out. Check on them. Invite them back out. Who knows what difference it could make.

    YHC took us out.  

    Final thought: EF Hutton, for next year’s Gloomies, if we have a Shortest-Coffeeteria-Stay category, right now Yee Haw and Heist are in the lead. 35 seconds is the time to beat. Haha! Enjoy the weekend gents thanks for letting me lead!

  • Feel the city breakin’ and everybody shakin’

    And we’re stayin’ alive, stayin’ alive.

    Two Friday warriors gathered to keep Twin Team alive for one more week. Here’s what went down…

    We ran 4.5 miles.

    Fin.

  • Flag Route

    Seven of YHC’s brothers from other mothers hit the streets of Raintree.  Here’s where they went:

    The Route

    • L on Pump
    • L on Falconbridge
    • R on Raintree
    • Circle pond behind Raintree Swim and Racquet Club
    • Continue on Raintree to Gayton
    • Reverso and repeato pond loop
    • L on Maremont
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Strong work by all.  Wally was not a fan of the route or maybe the weather, or maybe both. 

    ANNOUNCEMENTS

    • Prayers for the struggles men face
    • Shoe drive coming