Category: Richmond, VA

  • What month is it?

    Fireman Ed has done his fair share of fartsacking the last few months and so he said “If I Q I need to show up” and that he did. I couldn’t use the weather as an excuse since it was 63 at 5 a.m. With 8 in total we did the following fun activities:

    COP: DQs, helicopters, HRMs, MCs and LBCs (at half of Jville’s normal pace). Mosey to bus loop.

    Ascending exercises from 5 to 10 to 15 to 20. Went through sit and presses (Fudd and my least favorite), bench press, lawnmower pulls (which I call rows) and high pulls. We would traverse the bus loop while going through these with some lunges and rifle carrying throughout. Mosey to behind Mills G.

    Dora with 50 burpees, 100 curls for the ladies, 150 calf raises and 200 squats (work those legs for spring). Mosey to base. Bear crawls through some swampy grass, wall sits and donkey kicks.

    Finish with American hammers, freddie mercuries, and stretching.

    Prayers for those doing mission work in Honduras including Pigskin who is probably leading workouts, Gomer and Fudd’s parents. Praise for my older daughter getting into Longwood nursing early decision (may be old news now). See Slack for all events including the upcoming Grow Ruck in May. Do great things gentlemen.

    Fireman Ed

  • Don’t Let Doozy Lap Ya

    8 studs hit some track work for the win in the balmy spring weather. 

    WARMERAMA:

    Mosey to turf field and circle up on 50 yard line. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs, and a smidgen of Broga to tickle Last Call’s fancy. 

    COP #1 (and only)

    Affectionately called “Don’t Let Doozy Lap Ya,” all but one of us (shout out to DTH) succumbed. 

    Perform a set of exercises, then run a loop around the track.

    • 100 LBCs, 10 burpees, run a lap
    • 90 Flutter Kicks, 9 burpees, run a lap
    • 80 Mountain Climbers, 8 burpees, run a lap
    • 70 Freddie Mercurys, 7 burpees, run a lap
    • 60 American Hammers, 6 burpees, run a lap
    • 50 Scrunchy Frogs, 5 burpees, run a lap
    • 40 WW2s, 4 burpees, run a lap
    • 30 Rosalitas, 3 burpees, run a lap
    • 20 WWIs, 2 burpees, run a lap
    • 10 Plank Jacks, 1 burpee, run a lap

    MOSEY BTTF

    Stayed tight as a group since workout was a lot of you v. you.

    COT

    Counterama #8, Namerama, Announcerama, YHC took PAX out in prayer

    NMS

    Enjoyed the opportunity to lead you boys this morning. It was a good you v. you fight so keep that drive alive by showing up to F3. 

    ANNOUNCEMENTS

    Register for GrowRuck. And, attend a weekly ruck: Wednesdays 0530 at Huguenot Flatwater; Saturdays 0600 before Rock n Roll; Sundays (missing details).

    PRAYERS

    Prayers for DTH and Machismo’s travels, Last Call’s son, NTB’s growing fam, and anyone/anything else we were thinking about this morning but did verbalize. 

  • Amazon….Sleep…F3….Sleep

    Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of 2024)

    From Futon: less clothing equals moving faster. We were blessed with unseasonably warmth for January yet I basically changed the workout when I arrived. A WARMARAMMA to start:(SSH, Imperial Walkers, Ukrainian Soldiers, Nancersizes, Cherry Pickers, Copperhead Squats, Merkins, LBCS). A little left to our first spot where it was lighted for us

    Triple check: Step ups(Cookie then I did bench jumps up, with tricep dips and run to the last light pole and back)

    To the bus lot next: Ascending/Descending light poles start out 5 Lt Dan’s, 10 Diamond Merkins, 15 Alabama Prom Dates, 20 2-count flutters, 25 SSH. Then we descended each light pole taking one exercise off, at the final one a quick sprint to the end.

    5 quick sprints up the hill nearby, then mosey to the tennis courts for a 1:4 Merkin/Plank Jacks. 1 Merkin, bear crawl(Cookie has a little PTSD due to the hardest mile with these), 4 plank jacks. We got up to 6/24 I had one final thing I wanted to do

    First time in a good while for build-a-beast. 2 rounds with squats and WW2 turn back to the flag for a final stretch, close things out on time. Numbers, names, announcements and prayer led by YHC to close it out.

    There’s a Murphy workout tomorrow at Twin Team, Satan’s hill is open(I originally had it but needed to change). Good mumble chatter especially about a sock. Stay hydrated, also don’t get into a false sense with the warmth watch out cause this is weather that you can get I’ll if not careful. Keep an eye on Slack Saturday 6am ruck at Rock, and Roll plus Sundays different locations and perhaps during the week check the channels. Thanks to all who came out I will be doing things differently this year changes I have seen and will use but the intensity remains fact going to bring gear out I have. Have a good one see you next time

  • It’s 4 O’Clock Somewhere

    One pushed off the lure of the afternoon nap sack (who doesn’t love conferences that end at 3 p.m.?) and ventured onto the sands of Marco Island. Temperatures were 70 and sunny. According to the giant sand castle makers, the following might have happened:

    Southbound towards Cuba until YHC faced the point of No Return.

    Reverso.

    BTTVSF.

    NMS: YHC struggles with any workout or run after coffee time. Today was no different. Just a slog, albeit with conditions in the low 70s with pleasant cloud cover. Thank you for your sympathies. Even though this all happened within 1 vertical foot of actual sea level, somehow going North felt as though it was uphill the entire way.

    226 Shopping Days until BRR. Let’s go!!

  • Your Dad talks much louder than you

    A group of 9 including a down ranger from western VA + two four legged friend, enjoyed spring like weather for a Thursday edition of running/rucking in DaVille

    2 Ruckers and their four legged friend, got their 5 am start and circled back to pick up our down ranger from Roanoke. They then took Puffs on a tour around Rutland/Atlee HS.

    Runners and their four legged friend completed a traditional loop around Rutland and the full trail of Cool Spring Forest plus added some extra loops here and there to get in 4 to 5 miles.

    Glad to have Puffs join us down range this morning. Sounds like we will be seeing him again soon with is job bring him to the area for travel a few times a year

    Also glad to have Handshake back with us on a Thursday run.

    The title to the BB today is brought to by Handshake which during the early part of the run asked Hash if he was done with school. Hash provided an answer but a much lower decibel than his father (Corned Beef) would normal talk. Handshake mentioned that he could hear him from 75 feet away yesterday morning.

    SPIT ON THAT!!

  • yesterday

    COP

    normal workout warmup with ssh, merkin, lbc

    THANG

    prostitute around the tennis court with merkin, mountain climbers, dollies, and something else

    dora with merkins, lbc and squats

    6’s (not 11’s) with step ups and WW2

    circuit with cinder blocks, runner timer, and round kicks/elbows to the the punching bag

    COT

    numerama, namarama with runners of MOTruth, announce and prayers

  • 2AM Wake Up Call

    A lucky 7 arrived amidst nearly identical conditions to the F3 mantra – 70 and sunny. YHC was up at 2AM for a work call so had ample to plan the workout – but didn’t. As will be obvious in this array of very familiar exercise options at 45MOM.

    Mosey to front of school for COP – dead man’s hang, SSHs, Don Quixotes, Helicopters, Merkins and Flutters.

    Mosey to Blacktop for a Triple Check – Balls to the Wall, LBCs and runner Karaoke’s to fence and back.

    Mosey to big field – starting at one end of field, at each tree perform an exercise. Round 1 5 squats, Round 2 5 Merkins, Round 3 10 LBCs. This was once called 11s when we had 11 trees along Cary but with so many now cut down who knows what the right number is. YHC in his sleepy mode did not bother to count.

    Mosey to monkey bars and circle up in an incline plank position. One of the PAX does 5 pullups while others are doing incline Merkins. 2 Rounds

    Mosey to tennis courts for suicides. Round 1 – run to other side of first court and do 1 burpee, run back, run to far side of second court and do 2 burpees, run back, …until the fourth court. Round 2 – same suicides but with 5, 10, 15, 20 squats.

    Mosey to the Pavilion and partner up. One partner does 10 Pole Smokers while the other does Lt Dans. We did 3 rounds and time was up.

    Numberama, Namerama, announcements and YHC took us out. Appreciate being a part of this group – why else would I come out so early for a group workout after being up the previous 3-4 hours on a work call unless it was something rewarding and enjoyable. Enjoy in the summer weather in January!!

  • Humpday workout Coffee After

    YHC signed up for 1st Watch Q today and was pumped to catch up with the gang. Wanting some coupons for this workout Kubota Load up enough for 8-10 PAX…well we had 14 show up this morning and an Audible had to happen! Here is what went down this warmer morning!

    COP

    We run a lap and 1/2 to circle up on the back side of the lot for 20SSH, 10 DQ, 10 4ct Helicopters, 15 arm Circles (10 small 5 Big), reverso, 20 LBC’s 10 reverse scorpions, 10 scorpions. Then YHC had everyone count off up to 3’s and we had 2 teams of 5 and on team of 4. We grab one coupon for each team and mosey to parking lot behind church across the street.

    THANG

    We set up 4 stations with 2 people working together at a station for the 5-man teams of 1’s and 2’s.

    Station 1 – run lap as the timer, station 2, flutter kick while pressing block (5-man team would do 5 presses and exchange with partner while doing flutter kicks), station 3 calf raises and station 4 alternating lunges. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

    4 stations again, station 1 – Run Lap, Station 2 block curl 5-man team would curl 5 times then pass to teammate for 5 curls, station 3 – LBC’s, Station 4 Curb Dips. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

    Mosey back to Flag

    MARY

    We circle up and plank up, holding plank we rotate around with each person doing 5 reps of a push up…Senior Frog, most original and Fudd the hardest with Clap merkins. Thank you Kubota for Bringing the blocks(Coupons) for the workout this morning!

    Numberama, Namerama, YHC took us out in Prayer.

    Announcements

    We went to Starbucks for coffee after (about 10 did from the workout) as it was great conversation with the PAX. Worth getting up early for and we look forward to seeing you in the gloom soon! Cheers…CB!

  • OctaRuck

    Foiling NTB’s plans for a bromance ruck with DTH, 8 SOJ studs converged at Huguenot Flatwater to take on some trails and hills. NTB’s route took us along the HFW trail out to Riverside Drive, then a Right on Shirley, up the big hill to the top, hairpin turn Right on Custis, and back down to Riverside Drive and HFW. Overall about 2.5 miles. Phenomenal chatter and a big welcome to Purple Rain making his ruck debut. We might make this a regular Wed AM thing. SYITG! ~DTH

  • Tunnel Vision

    Just like Magellan, Leif Erikson, & James Cook before us, the WTH group of three went on a dangerous expedition. This one was to find the rumored Wellesley tunnel. After almost a mile and half of running, we discovered an unusual entrance hidden beneath the roots of an ancient oak tree. The entrance, covered by invisible thick vines and moss, seemed to lead to an underground tunnel. Unable to resist the allure of the unknown, the trio decided to explore. Descending into the mysterious tunnel, we found ourselves in a dimly lit passage adorned with symbols and carvings, hinting at a rich history. The air was cool, and the echo of their footsteps filled the chamber as we delved deeper into the hidden world beneath their feet.

    At the other end was what looked like a weird assembly of four fenced in prison camps. They were empty, minus some netting and brooms that must be from some ancient torture. Feeling like we were being watched, we did some warmups of Helicopters, Don Quixote’s, Ukrainian Soldiers and Cherry Pickers. Then, to confuse the locals, we ran up and down the outside of the fences, forming an “H” and did a total of 100 WWIIs, 100 Squats and 25 burpees. Worried about whether we could find our way back alive, we ran back through the cold tunnel and made a brief short cut. We ran back and totaled 3.3 miles. We finished with 25 Flutters and 25 Hand Release Merkins before departing in our shuttles back home. Another successful WTH mission.