Category: Richmond, VA

  • Breaking Bread: Family Edition

    My four year daughter and I spent Saturday night providing dinner for individuals in need. Bringing Ellie along allowed for the opportunity to demonstrate that acts of service and compassion need to be a central component of how we show up in our day to day.

    Listening to her observations about this experience and addressing her questions around generosity were both an excellent reminder that despite her being four years old, she’s keenly aware and observant of the little things in life. 

    It reminded me of the importance of striving to be a HIM and instilling in her the values of kindness, humility, and service. On the way home, she asked to stop at Dairy Queen for ice cream… so clearly I have a ways to go.

    Always grateful for the opportunity to contribute to what we’ve got going on in F3 RVA.

    Have an excellent weekend, gentlemen. 

  • My Alabama prom date and her one legged twin sisters

    Three men joined forces on a quiet cool morning for a self-inflicted beatdown at the ‘ol Creek. A short mosey from the side parking lot to the school’s admin office entrance and the party commenced. 

    The beatdown began with a COP involving full body stretches and limbering. We continued with merkins, arm circles, helicopters, imperial walkers, Ukrainian soldiers, cherry pickers and another set of merkins. 

    We then tore through a gut buster with exercises as follows: LBCs, flutter kicks, LBCs, vertical scissors, LBCs, horizontal scissors, LBCs, full extension crunches, LBCs, Alabama prom dates, LBCs, one legged Alabama prom dates left, LBCs, one legged Alabama prom dates right, LBCs. 

    We then moseyed to the basketball court on the opposite side of the school building for a four corners as follows: 20 merkins OYO, 20 squats OYO, 20 merkins OYO, 20 squats OYO with Bernie Sanders in between each set. Rinse and repeat three times. 

    We moseyed to the back playground for a Dora that went as follows: the timer was a sprint to the opposite site of the school building. The other two exercises were static hangs from the modified monkey bars and calf raises. We performed three rotations. 

    We then moseyed to the point of entry at the side parking lot. Another set of merkins for a total of 180  (with BooBoo earning some extra credit making his total 200) and some stretches ended the beatdown. 

    Namarama, numberama, COT, and BooBoo took us out. 

  • Creating alpha males of our species

    Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what.

    For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round to help get warmed up. After that, we headed to the baseball field for the beginning

    First part consisted of sandbag bear crawl drags (50 pound sandbag pulling it up using every part of the body). Everyone else was spaced at every other pole doing pole smokers then at the end heels to heaven. After you hit the person, bear crawled to the next empty spot, at the end those who were tired switched to lunges. We went foul pole to foul pole ounce everyone finished, took off to a spot not used before

    the trail near the nature center parking lot(a little area that was set up for a triple check: step ups, tricep dips a little run down and back. After that venture to the parking area near the back part.

    i believe I may be the first to create a triple station triple check (3 spots with triple checks at each one). Part 1: battle ropes, swings, Mario skips down and back. Part 2: sandbag lifts to shoulder(80 and 100 pound bags to choose from), KB pull thrus with a Merkin after each one, run down 10 toe taps bernie back. Part 3: Rainbow ball slams, partner tire tosses, jump rope(choice of 50 with a regular rope, 25 with a 5 pound rope, 15 with a 10 pound jump rope(yes I own one). Once everyone was able to get in some work, a little time left

    A four corner escalator/deceleration 10 Merkins, 20 plank jacks, 30 2-count flutters, 40 squats. After that a short break, then do the whole thing, at each corner drop one part. Once we finished, a final push a quick 15 rep burpees from one side baseline to another(start at 5, run across then do 4 etc). With a minute left, run to the flag where we finished

    Numbers, call outs, announcements and prayer(for Big Rig’s friend Rico and Rodeo Clown’s mom) to close things out.

    Still have time to sign up for GROWRUCK, I have a goal since Rugged Maniac is no more, get a lot of people out there to do a Spartan or another like race that I can find. If Spartan is the choice, I have codes for 20% off a Spartan which helps. Have a good one see you next time

  • tRuckin

    7 HIM’s satisfied the Morning Wood with a speedy 5K (3.1mi) ruck completed in 49 minutes. Enjoyed the conversations and the push. YHC is leaving for Aruba 😎☀️…see ya! ~DTH

    Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. ~Sam Ewing

  • And then there was silence….

    16 men gathered for the official Handshake 40th Birthday Q and this is what happened:

    Mosey out the back gate of Dogpile to the lake in front of Maymont for a COP. First location was too muddy and goose poop ridden so we traversed up the hill. Exercises completed to include among others Inverted Scorpion Kicks and (2) sets of 20 HRM’s

    Mosey to the intersection and notify the Pax to remember this location and then form up for an Indigenous Peoples run over to Burpee Lake (no Burpees).

    Party is such sweet sorrow: partner up and each partner runs in the opposite direction and at each Lightpole partners complete (5) HRM’s and (1) WWII’s and meet up at the opposite corner.

    At the opposite corner partners reunite and we make our way back around the lake hop scotching with P1 doing 10 Squats while P2 runs to the next Lightpole and starts the squats and when P1 catches back up P2 goes to the next Pole and continue to the end.

    Mosey from the original starting corner back up to the top of corner of Trafford and Westover and get in groups of 3’s for a Triple Check. P1 runs an unreasonable distance while P2 does Flutters and P3 does LBC’s. Everybody does all 3 and then round 2 was Running, Alabama Prom Dates, and Inverted Scorpion Kicks. Round 3 was Running, WWII’s and something else, YHC does not remember.

    Mosey back down Westover to the intersection YHC had pointed out earlier. Al Gore the 6 and YHC asked the Pax to pick a number between 1 – 10, 7 was picked and 7 Burpees were completed.

    Mosey up to Spottswood and complete 20 HRM’s.

    Mosey back to the Flag for 20 more HRM’s and 1 minute of stretching.

    Announcements – Grow Ruck is coming the first weekend of May. Rosie says anyone who completed today’s bootcamp can handle the Grow Ruck. Flight Nurse out of Wilmington is taking over the Grow Ruck and he is aware of what happened last time and he is determined to make it a success. Sign up.

    Prayer Requests – none

    NMS – thank you for everyone for the birthday wishes and for those who were able to make it to, it is truly appreciated.

  • Not Into Sharing the Reps

    Twelve noble warriors welcomed the final weekend of February with an abundance of mumble-chatter and old-man energy.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey for a bit before finding a spot to do a one-man Dora on the football field – each man does all of the reps in 5 intervals with a run in between
      • 100 HRM
      • 200 monkey humpers
      • 300 LBC
    • Mosey to the pull-up bars for a ladder – 8 pull-ups down to 1 with 20 2x FK between each set
    • Mosey to the parking lot for a 3x check – run, ball-to-the-wall-toe-taps and APDs
    • Mary
      • FM
      • Side crunches each side
      • DMH
    • COT with YHC taking us out

    Great work from the PAX today!  It was a bit of a ball buster.  YHC said to hell with sharing reps on that one-man Dora. Gypsy had something return to sender during the workout so YHC gave himself t-claps.  Great to see Nightcrawler putting a bit of a streak of Saturdays together.

    Prayers up for Homer as his mom is in hospice care. 

    God is good all of the time!

    Attila

  • Partial Foods

    One wild and crazy dude hit the mean streets of Plantation for the latest edition of The Clinic. Temperatures were 55 70 and sunny. According to the semi-frozen Nile lizard monitoring the run, the following might have happened:

    Route: Circle, north, cross Peters, parking lot, Fudd, north again, past apartments, past temporary circus tents, Broward Blvd., reverso (minus the Fudd). Number, name, and YHC took himself out.

    NMS:

    “Where’s your little friend, snake man?” — Omar

  • Murph Triplets

    No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause.

    Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the mile on each end.

    Thanks for letting me lead and putting in the work today. Go do something to make someone else’s day better.

  • Entering the decade of silence.

    6 of the greatest action hero’s from the 1970’s and 1980’s joined for this months Currahee bro-code run. Same normal run, it went well. Here was the lineup:

    Lighthouse – Liam Neeson

    Whitesnake – Charles Bronson

    Mr. Rogers – Harrison Ford

    EF Hutton – Kurt Russell

    Gypsy – Steven Seagal

    Handshake – Patrick Swayze

    Announcements – the official Handshake 40th Birthday Q tomorrow at Dogpile.

  • Lonely is the Night

    ….According to Billy Squire on the radio this morning and verified by the skunk who left his fragrance wafting down River Road this morning. The nights may be lonely, but the roads were not. A shocking 50 degrees brought out the short sleeves and the chipping birds.

    West on Grove, to Libbie, to Kensington, to Maple to head east on Patterson. New ground was covered with a detour on Glenburnie north of Patterson. 4s and 5s returned via Patterson to their respective cut through to the AO. 6s headed out Willow Lawn Dr to pick up Broad and head east.

    Marv took us out.