Category: Richmond, VA

  • Stretch and loosen up we shall

    I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little good morning stretch with arms extended(legs especially hamstrings, a little core cause you need to help balance)

    I brought the bands to help stretch out the legs and hips. The band went around one foot, bring your leg far back as possible, back to the center, then dropped them over to the ground. After about a minute, take the band, switch hands and bring everything across the body. It may touch, it may not but in time keep working and it will. Hit the other leg with the same stretches.

    A final hip stretch with the basketball goal, we finished and got ready for DTH’s Q. Busy week next week I have 2 Q’s to lead(Friday and Saturday). Thing now is I am able to hit 5-6 workouts each week(secret, will let you know next week). Have a good one

  • Planks a lot!

    5 guys came without the burgers and fries to take on the day the right way.

    COP — Hillbillies, Copperhead squats, LBC’s, DQ’s, Helicopters

    Plank set 1
    elbow plank — pump biceps 30 times
    tall plank with single leg kicks (20)
    Do this 3 times
    Jog to new spot
    Plank set 2
    30 shoulder taps
    20 Wide grip merkins
    Do this 3 times
    Jog to new spot
    Plank set 3
    30 mountain climbers
    20 plank up downs (modified to plank jacks)
    do this 3 times
    Jog to new spot
    Plank set 4
    elbow plank — knee to opposite elbow (30)
    merkins (20)
    do this 3 times

    Done with planks.

    Love Hill — back of school
    One partner runs down to the gate and back
    Other partner does lunges, then broad jump burpees, then bear crawl

    Dora Hill
    one partner Bernies up, runs back down
    100 box cutters
    200 squats
    300 SSH

    On the way back to the flag, every speed bump do 10 split jacks

    Some stretching at the end.

    Great times had by all — coffeeteria was amazing — we got to hear about everybody’s trips and even Phonics joined us this morning!

    Peace out!




  • Not what I had in mind

    YHC came in hot this morning ready to ruck and was greeted by Chaplain and Big Rig warming up for a run. Although that’s not what I had in mind, YHC decided to audible to a run, which I’m glad I did. Mumble chatter was great and consisted of work, family, and injuries we’ve had over the years. I believe I took the award for the most injuries, Big Rig with the most gruesome, and Chaplain with the award for most likely to avoid getting injured.

    House Party

  • Plan B

    3 Davillians brave the rain to finish the work week with some coupon fun

    This how it went down

    Grab a coupon (cinderblock) and mosey to the covering by the office

    COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, American Hammers, LBC’s, AL Prom Dates, Heels to Heaven, Arm Circles

    THANG

    Mosey to the courtyard

    Triple Check #1 – Coupon Lunge, Curls, Overhead Press

    Triple Check #2 – Run around the courtyard, Coupon Walk Sit, Swings

    Coupon Crawl – Bear crawl with Coupon and stop at each creak for increasing Merkins up to 5 then turn around and come back with decreasing back to 1

    Lunge Squats – Lunging to each creak increasing Squats up to 6 then turn around and come back still increasing up to 12

    Mosey back to the VF

    2 MOS (minutes of straights)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC had plans for more intense coupon workout by the track today but as it is tradition at The Creek, when it rains we use the school awning. Bulkhead was glad to hear that with “Plan B” murder bunnies was scratched

    TClaps to Mustang for being in his second week and post 4 times this week

    SPIT ON THAT!!

  • Hybrid Run

    Chilly, wet, and moist…Enjoyed the company and COT.

    Saab abides

  • Fish Tales

    6 men of purpose united for an evening of suds and buds. Temperatures were 70 and sunny. According to the 17-year old evaluating the PAX’s driving skills, the following might have happened:

    The PAX assembled with 2 F’s in mind:

    2nd F: Beers with your buds;

    3rd F: The ante for attendance was bringing food for Feed More. Roughly 100 cans or can-equivalents raised, at least according to Handshake’s amortization curve, which itself is experiencing negative convexity.

  • Swampy at the Swamp.

    This was my first time posting at Twin team, but I am no stranger to the area surrounding the Swamp having spent many hours running up bleachers, hills, etc during wrestling practice (Handshake can attest).

    I pulled into Beattie Weaver this morning about 10 minutes early to see Rosie sitting in his car ready to roll. By 530, we had a total of 6 SOJ brethren ready to rock out and explore the wondrous National Blue Ribbon School of Excellence: James River Highschool.

    Mosey from Beattie Weaver parking lot towards Janes River Highschool with 5 dudes in tow. Quick beeline through the woods to the brightest light pole I saw in the senior lot. 

    F3 mission statement provided, notification #1 that James River Highschool is a National Blue Ribbon school of excellence. 

    Warmorama: SSH, Copperhead Squats, Deadman ha….oh hey it’s Pigskin. 

    Pigskin thought we met at James River Highschool, didn’t see anyone, but saw us when we were moseying from Beattie Weaver. 

    Back to warmup: Merkins, LBCs, some plank work, followed by some stretching. 

    COP #1: Triple check in the senior lot. A man does curb walk on the island, B man does squats, C man runs about 75 yards down and back to next brightest light pole. 

    COP #2 – Get em Pigskin: Mosey over to the front of the Highschool for some Gridiron style beatdown against the columns. Initially, I was just going to attempt to duplicate a Pigskin inspired beatdown, but who is better than the man, myth, and legend himself. 

    I asked if Pigskin could lead us through his routine (a few grumbles for the guys that knew what was coming). According to the security footage, we did about 3 to 4 rounds of wall sits, thigh taps, toe taps, etc polished off with several helpings of donkey kicks. You’re welcome!

    Thanks Pigskin. 

    COP #3 – Pole touching?: Mosey to the James River Regiment practice area (big green wooden observation deck). Partner up. 6 lightpoles. As a team, have to touch each lightpole. While partner is out touching light pole other dude does squats or LBCs. 

    COP #4 – Mixed bag: Mosey towards the tennis courts, but I spied a perfect dip station (two benches). 

    Part 1 – 20x/15x/10x/5x dips and incline merkins

    Part 2 – Mosey to tennis courts. Line up along sides of tennis court/face partner. 3x rounds of 10 squats, bear crawl to partner, 2x booyah merkins, crawl bear back. 

    COP #5: Pax grumbles for abs…be careful what you wish for. After blasting the upper body, there was some grumbling for a bit of ab work. Be careful what you wish for me.  I asked Tobit, Mudslide, Drape and Pigskins to give me their favorite ab exercises. Order of four corners, “lady of the night” style…1/1-2-1/1-2-3-2-1/and 1-2-3-4-3-2-1. 

    Four corner exercises were:

    1. American Hammers (10x)
    2. Rositas(10x)
    3. Vups (10x)
    4. Flutters (10x)

    Mosey back to the flag behind JR, but hit the pullups for about 20 reps. Ran to the Junior lot to hit the hill 2x.

    Time. Numbers. Names

    Announcement: See slack. Second F opportunities with Firehouse subs and Billiards next week. 

    Don’t forget the homegrown half/10k 

    Prayers for a friend of the Pax that is going through a tough time.  Hope we can bring this guy out and support him through a solid beat down. 

    Other: Good times guys. A few runners stopped by and traded greetings with us. They knew of F3 and we handed out a few cards.

    Heist 

  • Melting the muffin

    6 studs and 3 canines got after it despite pouring rain at go time.

    Route is to the short pump park and back. Some walked doggos

    Pinto took us out. Prayers for healing and travelers. Coffeeteria at Dunkin

    NMS- it’s tough to get up in the dark and head out into pouring rain, but you will always be better for it.  The solid rain abated around 550 and the cooler but not cold temperatures were worth it.

    Get some!

  • Take the bass line out, uh-huh

    6 OGs talking about that Hard Knock Life. Thankfully, we were greeted with the usual 70 and Sunny. Let’s put in some work.

    Warmarama: 1 mile warm up jog to the end of New Market. Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers, Monkey Humpers, Jazzercise.

    The Thang:
    Light Pole Work1 : 1 Burpee every light pole to the corner.
    Light Pole Work2: 20 SSH for each Light Pole on the Right. 1 Burpee for each Light Pole on the Left. stopping at the top of Satan’s Hill.

    Triple Check1: Merkins, Squats, Run down Satan’s Hill to 3rd Light Pole and back.
    Triple Check2: Monkey Humpers, SSH, Run to the bottom of the cul-de-sac and back.

    Mosey through the trail BTTF

    Numberama: Namerama:

    NMS: Soooo good to see Nancy roll up on his bike and then more cars to follow. 70 and Sunny and we still got it done. Well done boys. Good to have Offshore join us at Satan’s Hill today.

    Announcements:
    GridIron – Ultimate Frisbee
    Mondays — 3 more Mondays of Pickleball at Bateau. Tournament – Sat 8/26. Find a Partner.
    See Slack for info on the 1/2 Marathon and 10k.
    See Slack for the August Challenge…

    YHC took us out!!

    Oyster

  • The Ocho

    On the day ESPN The Ocho started, 8 runners came out to Rutland CH for Thursday Runday

    Route was a traditional loop through the Craney Island Neighborhood for 4 miles or add the Bojangles loop to get 4.5+ miles and Mustang put in some OT and got 5+ miles

    Great to have large numbers again for a run and some of our newest PAX members out twice this week

    SPIT ON THAT!!