Category: Richmond, VA

  • Fast and Faster

    An easy flat out and back route was set for the 7 runners and a canine regular, maybe some speed work along the way. Doozy almost missed a turn early on but got back on track. Turns out Doozy wanted to run fast, so Airwolf followed but lost him, then Tobit jumped in with Airwolf and took off from the pack. Annie may or may not have been slowing Honeymoon down. YHC and Boberry decided MOT as run workouts is preferred – hills, speed work, track, tempo, or, like today ended up, negative splits.

    Public Service Announcement – It’s getting darker in the gloom, if you are going to be running on the streets don’t forget your lights, reflective gear, or if you’re Draper and Greenbow – glow in the dark shirts.

    • Oyster’s Payin‘ Lunch – Thursday 11:45 Rusty Taco, Westchester

  • Four Come Early

    A quartet of brogi veterans, including 1 summer traveler, rose 30 minutes before others to limber themselves prior to the marathon beatdown by Splinter. Plenty of groans and heavy breathing ensued on the front porch of the church. Areas of emphasis included hips, hamstrings, shoulders, glutes and others. Extended shavasana led to a brief slumber by YHC. Enjoyed the morning fellas. Appreciate the company.

  • Beast or Beast Light?

    3 PAX pulled in hot at 0530 to get the day started with:

    COP: SSHs, IWs, Helicopters, Birddogs, Suzanne Somers, Merkins, and Freddie Mercurys IC.

    Mosey to the teardrop bus loop for a Beast … or a Beast Light?

    Round 1: Right-hand waiter carry. 6 Squats at each light post. After 3 light posts turn around for the Beast… no, carry on around the tear drop. There are 5 light posts, so, Beast Light. But PAX did this first light post at the beginning and end for 6 rounds, so, Beast.

    Round 2: Left-hand waiter carry and Curls.

    Round 3: Back carry and American Hammers.

    Round 4: Around the world to the right and Tricep Extensions.

    Round 5: The grand finale: Around the world to the left and Burpee with a jump over the kettlebell. Bulkhead pointed out that this was round 5, not 6. Maybe it was a Beast Light after all.

    After round 5, no time for round 6, so Beast Light it is. Mosey back to the VSF for a quick round of Flutter Presses IC, the forgotten 6th exercise.

    COT: Bike ride at the The Anvil next Tuesday.

    NMS: YHC relived memories of the Century Classic, where Mann Date was the first station with a kettlebell Beast (or was it a Beast Light?).

    In the COP, YHC got a Davillian to say “eleven” and so joins Rosie in a super-elite club.

    Great conversation with Corned Beef and Bulkhead about things that don’t make sense like living at the Ritz, travel sports for kids, and two lane roads between Richmond and Virginia Beach.

  • Well Manicured Bushes

    Well Manicured Bushes

    A surprising 13 appeared at various times, either for early morning star gazing or for the main event, for today’s edition of First Watch. Mosey via the backdoor drive to the back parking lot for COP. Word count was high this morning.

    COP

    • 25x SSH
    • 10x Hellicopters
    • 10x DQ
    • 10x Copperhead Squats
    • 10x Arm Circles
    • 20x LBCs
    • 10x Merkins

    The Thang

    Mosey north on North Ridge to University. Stop for rules of the day. At any point during our meandering if you pass a well manicured bush on your left, 5 diamond merkins. Well manicured bush on your right, 10 monkey humpers. Started off with 5 & 10 as the homeowners association is keeping up with their manicuring.

    Short jaunt down to the bottom of university for 11s. Merkins & jump squats. 10/1 then run up to Ralston for 9/2. Back down for 8/3, etc. There happened to be a well manicured landing strip of a bush on the right, so we did 10 monkey humpers every time at the bottom. Finish at the top (of course).

    Wander south on Ralston to a well manicured lawn for something similar to a prison workout. There were 13 of us, so we lined up single file in the lawn facing the street. Each person was assigned an exercise they would pass to their right when rotation was due. Exercises were decline merkins on the swings, WWIIs, squats, SSH, burpees, incline merkins, lunges, LBCs, shoulder tap merkins, jump squats, flutter kicks, reverse crunches. The 13th exercise was the pace car, running to the yield sign at Rose Hill. All of this makes sense for everyone who was there.

    Two line native american run back up Kingston to Gaymont, BTTVSF.

    Numbers, names, announcements, YHC took us out.

    Moleskin

    When the cat’s away, the mice will play. When is the perfect time to do a workout in someone’s yard? When they are on a 2 week vacation of course. Hopefully the neighbors weren’t too disturbed by 20 minutes of 13 men working out in Kubota’s front lawn. Perhaps it’s time for a ring cam.

    You know that feeling when you have been out of town for a few days, come home, and your significant other has a lot to say? Well that was Handshake this morning. He didn’t take a breath the entire COP.

    Coffeeteria was strong this am as usual. Sorry I had to jet early.

    Announcements

    • Sign up for breaking bread. See Oyster.
    • Pickleball tourney 8/26 @ 6. Find a partner. Don’t bother showing up at Forest Hill during the daylight hours. Oyster says the competition is fierce.
    • Paddle 5PM tomorrow at Huguenot Flatwater. HH following at Honeydo’s.
    • Prayers for our PAX that are healing, spoken or unspoken.
    • Wojo is celebrating 6 years in F3RVA by continuing to complain about our lunge form

    Splinter out.

  • Haavahd pt 1

    In Boston for work. Posted at the Coliseum today (Harvard football field). Nice AO with tons of cool features around it like a track, BMX park, body weight based exercise course with workout stations (think Old Hundred Elementary playground with rings, pull-up bars, ab station complete with platform to throw a medicine ball), even an amphitheater (similar to the Forge).

    Warmorama. A bit different. More stretches, etc.

    Main COP was three rounds rotating (every minute) through various exercise stations (3x) on the hybrid workout station:

    1. Walk walk
    2. Abdominal station
    3. Monkey bars
    4. Dips
    5. Ring Pullups
    6. Ring Jerkins
    7. Sidewise rope ladder thing

    COP 2: a few rounds of block jumps and incline merkins

    COP 3: Alphabet abs. Pax lays in circle calling alphabet in order (leg raises to spell out called letter). If someone calls out wrong letter on their turn Pax owes 5 burpees.

    BOM, etc.

    Very new chapter. Started last October. About 6 core guys, but average 9 with down range guys.

    They were curious about what we do in the RVA. They let me grab the Q Thursday. Hope they don’t regret it. Too many beatdown choices.

  • A Good Route for Runs

    3 runners parted the mists to scout the hilly terrain of the not-yet-mapped southwestern quadrant of the Giles neighborhood. The mission from YHC was to assess the likelihood of an eventual trail connection from this back corner of Giles to a nearby street. The societal need for such a connector is great because sometimes YHC is bored and wants a different way to torture the Pax by making them run back up the hills from the back of Giles at the end of the run. After the recon and a review of the resulting cartographic record, the probabilities favor continued YHC boredom. If you are moved to action by this grave injustice, write your representatives, everyone else’s representatives, and then reassess your life priorities.

    After this important mission, which covered a little over 4.5 miles, the runners met up with the lone rucker for numbers and names. Opus took us out. We are all thinking of the recent loss to the UVA band community mentioned by Opus. Next week, Opus committed to leading the runners, but word is we will have actual, real-life bicycle action to report.

  • Heartbreak Ridge

    9 gathered for this weeks rendition of Heartbreak and this is what happened:

    YHC was the mystery Q, it only came with a little disappointment from Lighthouse, once this was established we launched.

    COP of various exercises to included Inverted and regular Scorpion Kicks

    Park lot Bear Crawls. Bear Crawl and (2) HRM’s at each parking spot

    Mosey over to Lil’ Blue and grab a Microblock. Mosey over to the field.

    Various high rep exercises with the Microblock. Even though the weight is low when you do 50 reps it still burns.

    Mosey back to Lil’ Blue to return the blocks and then over to wall and group up for a Triple Check. P1 runs the lot and back, P2 does Bench Kicks, P3 does wall sits.

    Complete (2) Squats at each parking spot across the lot.

    Announcements – Oyster is hosting Frisbee at Gridiron NEXT Saturday (August 5th, not July 29th). Pickleball Tournament on August 26th, grab a partner. Honeydo is doing a Kayak trip from Huguenot Flatwater this Thursday about 5:00.

    NMS – quiet morning, not much mumblechatter. It was good to have Chaplin make the trip as part of the Summer Tour. EF Hutton ran over like a stud. We had 3 for Coffeteria afterwards.

  • Dimensional Expansion

    The fourth dimension of the Bermuda Triangle continues to expand. 8 wary expeditioners embarked on the following journey. Beware :

    F3 Disclaimers

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to first playground behind school

    3 sets of the following : 5 Pull Ups, 10 Jerkins, 15 Calf Raises while balancing on bar, 15 WWII’s on bench, 15 incline Merkins, Side to Side swings across Monkey Bars, Climb up and over vertical bars

    Mosey to gravel track

    Lunges across the entire straight away (about 100 meters)

    Mosey to parking lot next to disc golf course

    Mary : 15 one legged LBC’s on each side, 10 LBC’s with both legs extended straight out, 20 Flutters IC

    Mosey into disc golf course, take a left then enter the grassy field

    BLIMPS (5 Burpees, 10 Lunges DC, 15 IW’s DC, 20 Merkins, 25 Plank Jax, 30 Squats

    Mosey to different playground

    10 Pull Ups OYO

    Mosey to benches by baseball field

    30 Dips

    Mosey to basketball court

    1 set of Suicides to foul line, half court, opposite foul line, opposite end line then back

    Mosey to parking lot down the hill next to football field

    Sprint to far side of parking lot, then Sprint back to beginning

    Bear Crawl up the grass hill

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Prayers for healing for Big Rig’s mom

    Announcements :

    -This Thursday lunch at 11:45 am at Rusty Taco in Midlothian (Westchester Commons plaza)

    -Sat 8/5 School of Rock family bootcamp for M’s and 2.0s at 8 am immediately following the Rock N Roll Q

    -Lots of other announcements on Slack

    NMMS : Great to see Broadway at Bermuda today after his post at Rock N Roll a couple weeks ago. Also great to see House Party make the trek today. It’s encouraging to start to see the growth of this AO. We now have 6 PAX who live in Chester : Broadway, Mr. Kimble, Preach, State Farm, Posh, and Shaw-Shank. Mudslide and YHC live very close to Chester also. If we had Big Rig and Shaw-Shank today then we would have had 10 PAX which is a good goal going forward if the stars align and we can all make it. Have a great day and rest of your week brothers!

  • Gorillas in the Mist

    11 HIMs came out to the foggy Old Hundred for some kettlebell hell. Cookie and Blacktop brought an FNG each. Nice work gents! Keep this growing!

    Here’s what went down. Quick little mosey in the parking lot followed by SSH, helicopters, merkins, Ukrainian soldiers, Don Kehotes. Had to shift the workout circle a bit due to a parking lot present, possibly left by a dog…. or human. Unknown.

    COP 1.

    5 exercises of 10 reps and a loop around the parking lot. Repeated 2x. Kettlebell swings, pull throughs w/ merkin each pull through, isolated curls, kettlebell burpees, and side waist bends

    COP 2

    4 corners. Corner 1- 10 squats, one arm overhead walk to next corner will bell. Corner 2- 20 around the worlds, bell over head walk to the next. Corner 3- 30 skull crushers, one arm overhead walk to next corner will bell. Corner 4- 40 LBCs, bell over head walk to the next.

    COP 3

    Triple check. Timer ran length of parking lot others did American hammers and bell press.

    Names, announcements COT.

    We welcomed Sean (Chromebook) and Ben (Beamer) to the group

  • Bruce Lee 50yr

    13 Macho men made their way through the abb gauntlet that Bruce Lee laid down. With the Weinke hankie in his pocket Machismo stated the Warmarama.

    SSH, obliques L and R, Heel touches, Micheal Phelps, DQs, plank saws.

    Continue on to a lap with the 🇺🇲 I. P. Style circle back for the 6.

    COP #1 superset with Bruce Lee 20, 30, then 40 reps of each. A.H., Leg Raises, LBCs, heel touches, crunchy frogs, plank saws, .. six pack in tow pax went to the shelter

    triple check: Lt. Dan’s, Dips, Filed Run.

    Grab the flag and back with sone high knees, butt kickers, side steps.

    Toll of 20 dips and inerkins.

    suicide to kill 2 min. Then names and numbers.

    YHC reflected on taking the most out of every day because aspirin can kill you (Bruce Lee). Prayers for Belay and his family as they lay to rest his grandfather in Iceland. Welcome F3 RVAs newest member CH3. Chris owns a propane delivery business (20lb cylinders) so OC got wise and wanted to name him the chemical formula for propane. As fate would have it CH3 (CH3 Methyl Group) is methane. So Chris for your excessively long fart sack welcome your name will be remembered as chemically complicated but technically cow farts. Looking forward to beating down the gloom with you!