Category: Richmond, VA

  • 5 Pound Shirts

    5 runners and 2 Ruckers including a summer tourist for in their humid run of the week

    Route was heading to Craney Island down Dewitt then head into Giles for a full loop around the neighborhood then over to the neighborhood exit in front of Chickahominy MS. Finish for a loop around the schools for 4+. Opus and YHC took it easy getting 5k+ while Marco Polo and Speakeasy did some loops around the HS parking lot to get closer to 5 miles

    Ruckers got in a full 45 minutes and 3 miles

    Great to see Lockjaw this morning

    Spit On That!!

  • Bear Down Under

    Five hard chargers including one visitor (Chunda from Maryland) gathered to get their sweat on.

    The warm-up: Mosey to the basketball court. The Side straddle hops, imperial walkers, Don Quixotes, Ukrainian soldiers, LBCs, super Mario jumps, Karaoke, Bernie Sanders.

    The Workout: Mosey to the football field. Four Corners Prostitute style. Corner one 5 burpees, Corner two 10 Merkins (not push-ups, thank you Chunda), Corner three 30 jump squats, Corner four 50 side straddle hops. Total: 35 Burpees, 60 Merkins, 60 Squat Jumps

    Mosey to the parking lot. The OG, always emulated, but never duplicated, CHAPLAIN’S Indigenous pole smokers.

    Circle up for the MERKIN WAVE. All but one hard charger in the down position of the Merkin, with chest 4-6 inches of the ground, alternating everyone in the up position and back down.

    Finish with a TTC, curb kickers, mountain climbers, 100 yard run. (I once again ran short on my workout with five minutes to go. Thank you, Mudslide, for suggesting the TTC for the final five minutes.)

    After a couple weeks of decent (for Virginia) weather, I really felt the humidity this morning, and the sweat was flowing before the warmup even started.

    Glad to have a visitor grace the Bermuda Triangle.

    Prayer requests. Pray for Big Rig’s Mother who is dealing with health issues, safe travels for Chunda and his group when they travel back to Maryland.

  • NTB’s VQ – Beatdown Buffet

    Nineteen stallions came out of their RVA stables this morning to see what the youngster had in store for his VQ. The forecast was 70 and Sunny with humidity cranked up to 110%. Little did YHC know that time moves very slowly when you grab the Q, so a beatdown breakfast quickly became a large beatdown buffet. According to the one bike rider wearing glow sticks, the following may have happened:

    WARMARAMA:

    • Mosey through the woods 1/4 mile. YHC admittedly missed the turn for the pickleball parking lot on the back of the park, so with pickleball no longer an option for the days workout we stopped on the trail for a short series of IC movements:
      • SSH
      • Lunges
      • LBCs
    • Mosey back through the woods to the soccer field parking lot.

    COP #1: Four Corners

    • 10 Merkins
    • 10 Squats
    • 10 Carolina Dry Docks
    • 10 Monkey Humpers
    • Mosey to the soccer fields.

    COP #2: Checkpoint Charlie

    • Divide the PAX into two groups for a race through a series of exercise checkpoints.
    • PAX must move as a unit from checkpoint to checkpoint.
    • Each checkpoint listed two movements. The PAX that got there first could pick which exercise they performed.
      • Buy-In: 10 burpees to get the heart rate going again.
      • Checkpoint 1: 20 Merkins or 20 Carolina Dry Docks
      • Checkpoint 2: 30 Squats or 30 Single-Leg Lunges
      • Checkpoint 3: 40 Plank Jacks or 40 Mountain Climbers
      • Checkpoint 4: 100 SSH or 100 LBCs
      • Checkpoint 5: 30 Single Shoulder Taps or 30 Freddie Mercuries
      • Checkpoint 6: 10 Burpees or Rest
    • Mosey to the Basketball Courts

    COP #3: Suicide Bear

    • Starting at the baseline, bear crawl to the free-throw line, 10 WWII’s, Bernie back to the baseline. Repeat across the length of the court.
    • Still 15min left on the clock! What else can we cook up for the buffet?

    COP #4: 11’s – Burpees and Squats

    • Perform 10 burpees at the baseline, then mosey to the other baseline for 1 squat.
    • Mosey back and forth completing 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps.

    COP #5: Ring of Fire

    • What can we do for the final five minutes?? Circle up for ring of fire. PAX holds feet off the ground while each member takes turns performing 10 reps of their preferred ab exercise.

    COT: Numberama, Namearama, Announcerama, Prayer

    • SOJ CSAUP Half-Marathon and 10K – 8/19 – Robious Landing Part @ 0530 (Don Draper)
    • Pickleball Doubles Tournament – 8/26 – Batteau (Forest Hill Part)
    • Pray for Doozy’s neighbor who is having a post-op scan for cancer in his neck.
    • Pray for baby Ivy and her family as she is fighting for her life with several complications. Be on the lookout for a September workout at the Alamo to show support for them.

    Moleskin

    YHC was too absorbed with thinking through each COP to appreciate the mumble chatter, though I heard afterwards it was rich. It means a lot to me that so many HIMs would show up to support the VQ, thank you. It was an honor to lead and I look forward to signing up to Q many more in the future. I showed up to NoToll for my first F3 workout in June hoping to find a community that would hold me accountable to show up and work hard and you guys have delivered just that.

  • Like a Sauna

    A trio of brojiis took to the steamy courts of No Toll to limber up prior to an epic VQ beatdown. Shoulders, hips, glutes, back and hammys were worked extensively. A few moans, pops and groans were audible throughout the sweatfest. Extended Shavasana was received by a welcome breeze from the morning heavens. Well done today fellas.

  • A perfect number PAX plus Atilla

    Seven sweaty and swampy PAX posted to HBR, with a SOJ Summer Tourist in tow, we took off to find a dry spot to roll around on with mixed results. We did:

    COP: Invisible Jump rope, Don Qs, Ukrainian soldiers, Squats, Helicopters, Merkins, Reverse Crunch, Scorpion kicks. Mosey over to PES side lot for a Triple check: Hand Release Merkins, WWIIs, & run lot and back.

    Mosey over to PES playground. Partner up for 4 rounds of 8 Pull-ups and alternate Flutterkicks. Head over to QMS basketball court for HD favorite: 8 HRMs at each basketball hoop while alternating Bear Crawl and lunge between hoops. Down to, but passed the Jerkin Gym, for 3 rounds of 40 Benchkicks and 15 Dips. Sneak onto the football field for a sprint across, 10 burpees in the end zone. Back to flag and finish with 2 min of Mary & Ring of Fire.

    Announcements: Pickleball tournament next weekend, Roger Roger looking for a partner still. Summer Tour wrapping up – look for some 2nd and 3rd F events coming to check those off your list.

    NMS: Good to have 7 out at HBR while missing regulars Handshake, Pigskin, and Lighthouse. Nancy Lopez is flying through his STC having punched off Punisher and now HBR in last 12 hours. It was good to cover some of the HBR classics for Nancy Lopez as we gave him a tour of one of the Best AOs the West End has to offer. No need to run off campus and do Monkey Humpers in a strip mall parking lot at HBR. EF Hutton put the PAX to shame as he ran to the AO and refused YHCs offer to drive him back. The Gloom was extra thick this morning but the PAX pushed through while we covered some ground.

  • Clydesdale Sighting

    YHC showed up to see an F3 brother he has not seen in awhile and the Summer Tour is in full force! It was hot so we mosey to a place in the shade after planting a SOJ American Flag, DaVille Region Flag, and CB Stars and Stripes. Here is what went down:

    COP

    We circle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 Alabama Prom Dates, 10 Scorpions.

    THANG

    YHC breaks out the Tabata app and speaker and we perform 8 cycles of 6 reps of 20 seconds exercise, 10 seconds rest and here were the exercises:

    Cycle 1 – Hand Release merkins, Cycle 2 – Squats, Cycle 3 – LBC’s, Cycle 4 – Carolina Dry docks, Cycle 5 – Alternating Lunges, Cycle 6 – Flutter kicks. Cycle 7 – Lunges for 2 reps, leg stretches for 2 reps, Wilson wife for 2 reps. Cycle 8 – Pigeon each leg for 2 reps, squat for 2 reps, leg stretch for 2 reps.

    We cool down with 3 laps around front parking lot walking for remainder of time.

    COT

    Numberama, Namerama, Chum Bucket took us out in prayer.

    Moleskin

    It was great to catch up with some brothers I have not seen in awhile as Offshore has been posting north of the wall we have seen each other more and it has been awhile since a Nancy Lopez sighting, always great to catch up with Chum Bucket too. We were talking about having a 2nd F next week so for those that need to check this box for the summer tour, please plan to come out to Dots Back Inn. The beer is cold and the apps are awesome!

    It was an honor to lead today gents and I hope to see you in the gloom soon.

    Cheers….CB!

  • Downrange – Fort Thomas Kentucky.

    Copied directly from BB:

    BACKBLAST 8/14/2023
    AO: The Armory
    PAX (10): @Eva, @Golden, @Tommy John, @Grinder, @Number 5, @Soprano, Heist DR Richmond VA, @Sparky (Proud Papa), @Olaf FNG, @Pappy QIC

    Humid morning but cooler weather coming. Rain held off for a great Beatdown focused on legs.

    Warmarama
    12IC Abe Vigodas (aka Don Quijotes)
    12IC Willie May Hayes
    15IC Grass grabbers (aka Cherry Pickers)
    15IC Imperial walkers

    The Thang – We circle up mid field with our coupons and Moseyed a lap to get blood flowing. It was leg day, so did circuit sets as follows:

    Circuit 1
    20IC Copperhead squats with coupons
    Overhead carry coupons to bleacher stairs
    10IC Single leg coupon calf raises
    Flapjack and we did opposite leg
    Went back to mid field and repeated for total of 3 sets.
    Cinderblock was not allowed to touch ground or else 5 burpees – No burpees were done!

    Mosey a lap

    Circuit 2

    10-15CC Pillow humpers on pole vault pit mat. Partner A lays face down on mat with legs hanging off knees down. Partner B pushes on legs providing resistance as Partner A does leg curls. Swap Partners and repeat.
    20IC Cinderblock hip thrusters
    We repeated this round for 3 sets.
    We were 5 and 5 on two sideline benches. The little guys did the thrusters without their coupons so they had a penalty at the end of 10 burpees.

    We ended with 5 min ab routine doing the following 30 seconds AMRAP:
    Ankle taps
    Reach thrus
    Left elbow to right knee
    Right elbow to left knee
    Leg lifts
    Scissor kicks
    Right hand to left toe
    Left hand to tight toe
    BBSU
    Superman

    Announcements

    TAPS: Thankful baby Roadie arrived and all are doing well. For more babies among our PAX families.

    AISISOMSA
    1-2-3-F3

    @Dumbbell – Sorry that I forgot to take a pic.

  • The Ocho at DaVille

    Eight gloom warriors jump started their week with:

    Mosey to the side of the school for the COP: Side Straddle Hops, Imperial Walkers, Helicopters, Birddogs, Breakdancers, Merkins, Freddie Mercurys, Suzanne Somerses in cadence.

    Mosey to the blacktop and split into groups of 4 for a Quadruple Check: Dips, Calf Raises, WW II Situps, and the timer runs across both courts and Bernie Sanders back.

    Another Quadruple Check: Hanging Leg Raises, Hand Release Merkins, American Hammers, and the timer Crab Walks across one court and runs back.

    Mosey back for the COT.

    NMS: Scrum rolled in with a bloody nose before the beatdown even began. Bulkhead recovered his high school groove with the Breakdancers. Mr. Holland wishes he knew about Suzanne Somers before the summer to get his buns ready. Tclaps to Hotel California for his 2nd post after posting Saturday – he was YHC’s 2.0’s favorite teacher last year. Phonics recalled the time that iBook-era Steve Jobs spoke to Henrico County teachers and another time that Trout called for PAX to hang from the bar and bring their feed to their hands. YHC was there for Trout’s Q and this beatdown was inspired in part by a return to the scene. Knowing that Corned Beef was on the Punisher Q, YHC thought he might be alone this morning. It was great to be with all the PAX – way to work!

  • pare-chocs

    7 hommes were hoping for an early sunrise or at least a full moon. We got a very dark court instead. A longer warmup was needed anyway.

    Warmarama: 30 minutes of I can’t see the ball. Or the light from the lamp post was in my eye.

    La Chose: Almost 6am, do or die it’s go time. 1 Court of Doubles the other had 3. Bodo’s almost made it without sliding across the court. Official Pickleball rules were followed today. Upchuck took notes.

    Great to see Lab Rat today. He has played a game or two. Veep can put a spin on that ball. Welcome FNG Bumper. Pronounced Bump-Piere.

  • You Rock

    How does one ensure they will not fartsack on a Monday you ask? Sign up for the open Hoedown Q. 5 studs of Tuckahoe got their week started with an early morning sweatfest. This is how things went down according to the runner in Christmas lights shouting at the passing PAX.

    Mosey to church VIP lot for introductions, signing of waivers and brief description of what we are doing. Warmups included SSH, Helis, DQ’s, Copperhead Squats, HR Merkins and Freddie Mercuries. All seemed loose with the sweat flowing, so lets begin.

    COP 1: Mosey to the parking lot edge for 11’s. Jump Squats and Merkins were the exercise of choice.

    COP 2: Mosey to the commoners church parking lot to grab some prearranged coupons. Quintuple Check ensued. Timer runs the loop, everyone else in on the blocks with swings, squat thrusts, curls for the ladies and chest press. 3 rounds were a plenty. Return the coupons to the wilderness and lunge walk to the road.

    COP 3: Mosey to the grassy fields of TES for a triple check. Timer runs to the monkey bars and performs 10 knee raises. Partner does Balls to the Wall (modified to LBC’s after 1st round) and Hoedowns. 3 rounds completed. BTTVF.

    Numbers, Names, Announcements Prayers

    Announcements: Pickleball tourney in 2 weeks at Batteau, see Oysters post for promotional material. Bring your headlamp and your rascal scooter. Orthopedic pillows and prune juice will be provided. Roger Roger is looking for a partner.

    Senor Frog has scheduled his exam at the advise of Upchuck. If you are of age, get checked fellas.

    NMS: Great to be back at Hoedown. For 3 weeks YHC has planned to come out but the Monday morning fartsack is a tough cookie to break, so YHC took to open Q to ensure attendance. Great mumble chatter about weekend travels, day drinking, summer ending and real estate. Good luck to all those students and teachers heading back to school this week. Great work today fellas.