Category: Richmond, VA

  • We will pay our respects for Respect

    Five Faithful HBR regulars found the humidity and heat on the last Tuesday of August. We started with 4 but Whitesnake found us quickly in the concrete COP spot. We did:

    COP: SSH, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks

    Head over to covered area. Everyone grab a pole and do Boxing Roaches while end man does 5 Merkins then runs to next pole. Finish then back with Pole Smokers & Squats. Mosey over to PES playground for 50 for 50: 50 Pull-Ups to honor Oyster hitting Respect today. Break them up in whatever fashion you like, squats while you rested. Over to the blacktop behind QMS to the benches. 3 rounds of 40 Benchkicks & 15 Derkins. Over to DK wall for tribute to Pigskins: 4 Wall stations while 5th PAX runs blacktop and back. Wall sections were: Peoples Chair. Lalaines, Upright Merkins, & LBCs. Back to flag for 3 min of Mary then done.

    Announcements: Finish Summer Tour & Labor Day convergence.

    NMS: Solid PAX this morning while missing several HBR regulars. Whitesnake’s addition to 5 threw out YHC’s planned partner-work ideas. 50 Pullups are a good challenge. PAX were confused when we left the Donkey-Kick-Wall without doing any actual Donkey kicks.

  • Mini-Murph Maniacs

    5 Southside beefcakes gathered in the 99% humidity for a fun Mini-Murph surprise YHC had in store. After getting whooped by Team Twin Team a few weeks ago – I thought a partner style Murph would help my ego! Unfortunately Chunder (Downrange, MD), spent his load on the Morning Wood Run – but 25 years young, he can handle it! According to the swarm of swamp bugs – here’s what happened…

    WARMERAMA:

    • Mosy to Court
    • Welcome and Disclaimer
    • Various IC Warm-ups
    • Hold Plank – Name the PAX to your right – 5 merkins if you miss!
    • F3 Credo

    THE THANG

    Modified Partner Murph: Partner Up

    • ~1-mile run
      • 1 PAX 75% around track
      • Other PAX doing SSH or Shadow Box
      • Accumulate a mile (ish) – move onto the playground!
    • Partner’s Tackle together (Perfect form!)
      • 100 Pull-ups
      • 200 Merkins
      • 300 Squats
    • ~1-mile Finisher
      • 1 PAX Bernie half of track, sprint back
      • Other PAX doing various Abs

    MBTTF

    Tank was empty and time was up!

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Labor Day Convergence, 10/17 Rugged Maniac, 9/16 Bootcamp for Liv
    • YHC Closed out in Prayer: Praying that Chunder gets some patience and guidance as he’s exploring some new job opportunities within the Navy. Thankful for our time together.

    NMS:

    Props to @BigRig and @Preach for really pushing through the pull-ups, not their favorite XO – but they got better the entire time. I still stand amazed that even a truncated Murph can crush your soul – but it finds a way – glad the HIM’s present could support each other through it. Missed @shaw-shank but rumor is his phone is at the bottom of Pocahontas! Let’s do it again soon guys.

    -State Farm

  • At Least No One Got the Clap

    2 runners and 4(!) ruckers, with Corned Beef rucking on his own path after arriving late, waded through the mists. Maybe this is turning into a rucking-led AO. According to YHC’s watch, the runners covered 5.36 miles, which I believe is a personal record for YHC during an F3 workout, excluding times when there was some extra credit. There was some really clever banter during the COT, but I was still too out of breath to remember anything noteworthy a few hours later except that my shirt was very wet. No Idea took us out.

  • Phonics Intervals, Reprise

    Seventeen Oyster-50th-beatdown dodgers gathered in the sludge to see what sort of shadows could be cast. Even though warning shots were fired, no one took the bait. A different kind of intervals were called this morning.

    The Route

    Slow mosey in front of the commons, up by the chapel, across the slick bridge to the multi-purpose field. one quick lap so everyone knew what we were doing then instructions were called.

    Partner up with someone of equal ability. One partner runs around the field hard (80-90%) while the other recovers. Tag team for about 28 minutes before slow moseying back to the flag.

    3 minutes of light stretching as the street lamps cast light that glistened off the pooling sweat.

    Numbers, names, Bone Thugs tooks us out.

    Moleskin

    YHC remembers this being a good change of pace from typical routes and intervals. Good thing UR replaced that barely worn activity field with fresh turf. It was lush.

    The recovery period offers time for mumblechatter. Discussion of gas chambers, nascar drivers, pouring milk before cereal, and friday night UR parties dominated the discussions YHC heard.

    Somehow EF Hutton had a dime sized spot in the middle of his shirt that was still dry. I’ll give him the opportunity to explain how that could be possible.

    Happy 50th Oyster!

    Announcements

    • Labor day convergence 7am Dogpile

    Enjoy the Tuesday everyone!

  • Kick, Stretch aaaaaand Kick.. I’m 50, 50 years old.

    27 men of F3, hoping for a game of Pickleball or maybe Ultimate Frisbee received Pieces of No Toll Favorites.

    Warmarama:
    Favorite1: BT/Gumbo Old Glory: 2 Laps around No Toll.

    The Thang:

    Favorite#2: Doozy: Eye of the Storm
    5 Burpees in the middle.
    Corner1: 20 Merkins – back to the middle 5 burpees
    Corner2: 20 Jump Squats – back to the middle 5 burpees
    Corner3: 10 Burpees – back to the middle 5 burpees
    Corner4: 20 WWII – back to the middle 5 burpees

    Favorite#3: Rosie: Triple Check
    Run across the field and back, Incline Merkins, Heals to Heaven

    Favorite#4: DK: Modified Beast
    Merkins
    Merkins, Squats
    Merkins, Squats, SSH
    Merkins, Squats, SSH, Burpees

    Back to the Flag.
    Numberama: Namerama

    NMS: If this is what 50 feels like, I don’t want to go back. 100% appreciate you guys this morning. Thank you for letting me share some of my favorite workouts from No Toll. #thisisfifty and it feels good.

    Announcements:
    School of Rock: 2.0 workout right after Rock N Roll this Saturday.
    Labor Day Convergence: Monday Dogpile 7am
    Liv – Convergence (Later in Sept – See Slack)
    See Slack for more Announcements

  • Controlled 20s

    4 HIMS had morning conflicts, so couldn’t make the drive to No Toll to celebrate Oyster’s respect Q. Nothing but respect to you Oyster and congrats buddy, wish I could have been there to support you. In lieu of the longer drive, they joined YHC for a closer option to throw around some KBs.

    On this episode of Beatdowns by Vagabond, we focused on controlled movements and form. None of that herky jerky stuff. According to our pro-bono advertisers (mostly bc our workouts are you know…free), this is what went down.

    Warmerama-

    SSH, Imp squat walkers, Ukr soldiers, butt kickers, high knees, arm circles big and small, (Out of respect for our Eagle Fang instructor Hermie who made an appearance, we did some shadow boxing). Jabs, upper cuts, hooks. Merkins, LBC, Flutter kicks, W/S wipers

    The Thang-

    Controlled 20s are what they sound like. 20 SLOW reps with a strong core, no jerky movements. Pause at the top and resist gravity on the way down. If you do this right, this burns way worse than doing 100 as fast as you can. And you don’t usually pull that random muscle on the other side of your body.

    COP1

    20x Clean and Press (10 each side)

    20x KB swings. (Use those hips, not the arms)

    20 Merkins

    Family run around the donation box and back

    COP2

    20 x Lawnmower pulls on each side

    20 x Single Arm High Pulls (10 each side)

    20 x single leg V-ups

    Family run around the donation box and back

    COP3

    20 x Toe on curb Goblet Squats

    20 x Heel on curb Goblet Squats

    20 x Calf raises

    Family run around the donation box and back

    COP 4

    20 x KB Hammers

    20 x Overhead leg extensions

    20 dips

    Family run around the donation box and back

    COP5

    Burnout with 10x every exercise above with no breaks

    COT –

    Announcements – Please talk up the 9/16 Love for Liv workout. Also, bring your M’s and 2.0s if you can make it. Labor day convergence, so much more on Slack.

    Prayer requests – Prayers for our man Hermie who just found out some tough news and is going to have to go through a few upcoming procedures. Prayers for successful and swift procedures and quick healing. We got your back brother, let us know if we can do anything to help you and your family!

    It was a pleasure leading you fellas. I wish I could have made it to No Toll to celebrate Oyster, but you guys made staying close worth while. Wilson’s mumblechatter (It is not complaining) always makes it a fun morning too. LOL Thanks for the brotherhood fellas!

    Iron Sharpens Iron

    -Vagabond

  • Misty Morning Broga

    A duo of nimble Brogiis fought off the early snooze alarm to limber up prior to an epic Oyster beatdown. YHC prepped to courts to remove any overnight puddles but the thickness in the air remained. This morning we worked shoulders, hips, glutes and hammys. Straps were fully utilized and shavasana was short yet enjoyable. Great to have Nancy come out regardless of the muck, always great mumble chatter. Well done.

  • Where’s The Rain?

    Hot Potatoe today. Corned Beef warmed us up with the regulars: SSH, LBC’s, Merkins and a couple more. First did a triple check in the bus loop (runner, LBC’s and Merkins). Handoff to Corned Beef for two steps forward, one step back with the light poles on the bus loop . Exercises were ? and ? It was time to head back. Yardsale took over with a Native American run. Numberama, Namarama and we went out with a prayer. Convergence coming up on Labor Day. Check Slack for details.

  • Neighborhood Tour

    The morning was not Rosie, but 9 HIMs rolled out of bed for the Monday kick start.

    Warmarama included Helicopters, Ukrainian Soldiers, SSH, Don Quixotes, merkins, LBCs, W****** wife.

    The PAX had a tour of the Rountrey neighborhood consisting of 2.5 miles.

    First COP was a triple check in the modern section with WW2s, flutter kicks and a drive by from Merman on his way to work.

    Quick mosey to the next section with 25 Alabama prom dates. Next mosey took us to a cul-de-sac at the trail head for 25 merkins and 25 dry docks. They were so much fun, we repeated.

    Quick little jog over the river and through the woods, popped out in the next cul-de-sac for 50 monkey humpers and 50 jump squats.

    Next stretch of jogging took us to the bottom of the hill for light post burpees. 5 burpees at each of the 5 light post, down to 3 burpees at the last 2 posts.

    Back to the flag for 5 more burpees, light stretching and plank for the last minute. Time.

    Numbers, names, announcements, COT.

  • Breaking Bread Sunday

    YHC and 2.0 put together a meal of chicky tendies, pasta salad, ooey gooey butter bars, iced tea and lemonade. Always a pleasure to serve folks in need.