Category: Richmond, VA

  • Flash and Speed


    Two runners showed up extra early on this chilly willy morning to go streaking like lightning around DaVille.

    The rest of us showed up at the usual time for a beatdown and moseyed to the cafeteria entrance which included some straight moseying, karaokes, and Berni Sanders. 

    COP: In cadence: SSH, arm circles, helicopters, Don Quixotes, imperial walkers, cherry pickers. Full body Karate limbering and stretching. 

    We then moseyed to the speed bumps and crushed the Century Mile: 10 LBCs, 10 merkins, 10 LBCs, 10 squats, 10 LBCs, 10 calf raises, 10 LBCs, 10 two count lunges, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat to each speed bump x10.

    We then brisk moseyed back to the parking lot where we started, to finish off the mile. Cool down included some stretches. 

    The speedsters used the Speed Force to run 8 miles and rejoin the rest of the PAX for name-arama, numberama, announcements, and COT.

    Opus took us out. The PAX F2’d at The Local Cup afterward.

  • DogPile Perfect

    Seven dudes tried their hand at making viral trick shot videos and content, but alas they were not perfect. 

    Here’s what transpired:

    Slaughter Starter – 10 x Burpees

    Mosey over to the Carillon patio

    COP

    • Dead Man Hang
    • Good Mornings
    • Helicopters
    • Imperial Walkers x 30 (woah!)
    • Arm Circles
    • Copperhead Squats
    • Freddie Mercurys
    • Inverted Scorpion Kicks
    • Hand Release Merkins
    • Plankorama
    • SSHs

    Perfect Challenge # 1

    Bottle Flip

    • Hold plank and take turns attempting to land a bottle flip – 10 Merkins per miss for entire PAX, dish out 10 Burpees for a hit, 10 Squats for round 2 – Final Tally: 70 Merkins, 70 Squats, and 0 Burpees

    Mosey to the traffic circle

    Perfect Challenge # 2

    Buckethole (WWIIs between turns)

    • Bag on the ground – 10 Merkins for PAX
    • Bag hits the bucket – 10 Jump Squats for PAX
    • Bag in the bucket – Dish out 10 Burpees to PAX (1 by Bone Thugs)

    Mosey down to the Ampitheater

    Perfect Challenge # 3

    Bowlorama

    • Strike or Spare – LBCs (1 each by Oyster and Hitch)
    • Open Frame – Run up the stairs and do 20 Donkey Kicks
    • Gutter Balls – Run a loop and do 10 Burpees (2 for YHC)

    Mosey to the Carillon Field

    Perfect Challenge # 4

    Ultimate All Sports Golf Battle

    • In teams of 3 alternate shots using various non-golf sports equipment until putting an object in the “hole.”  Weapons of choice included Softball/Bat, Mini-Lacrosse Stick/Ball, Kickball, Frisbee, Football, Nerf Bow and Arrow, and whatever else YHC could find.
      • 1st Stroke – 10 Hand Release Merkins
      • 2nd – 20 WWIIs
      • 3rd – 30 Jump Squats
      • 4th – 40 Flutter Kicks
      • 5th – 50 SSHs
      • 6th – 60 Monkey Humpers
      • 7th – Burpees x 5 per additional stroke

    Collect all equipment and mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC put out a disclaimer at the beginning that the workout might not be the hardest, but would certainly be the dumbest.  To no surprise, the PAX was not quite ready for its own YouTube channel and lots of Merkins and Jump Squats were dished out.  When the 2.0 lands a bottle flip, YHC might actually be impressed from now on.  An un-angled hole, improper distancing, and the lack of a beer in the non-throwing hand made for very sub-par Bucketholing.  YHC is an adequate bowler in real life, I swear!  Regretfully UASGB was cut short.  It may return when there’s better lighting.  Team Bleedoyhiker was victorious with a score of double bogey.  Next Saturday Hitch will give a lesson in the bees and the birds.  Shout out to Mr. R for double-dipping DP and R&R.

    ANNOUNCEMENTS

    Breaking Bread continues

    Frozen Triangle – Feb 10th

    Sportable – needs volunteers in April – see Gumbo

    Congrats to Purple Rain on 1 heck of a year (168 posts and counting!)

  • Reverse, Reverse

    2 running Davillians brave to cold for a Saturday morning training run.

    YHC got a little bit earlier start with a 1 mile warmup around Giles and met Opus at 6:20 for loops around the school.

    We would run a loop and turn around and back the reverse way around the school loop. We finished with 4 loops and close to 7 miles for Opus and 8 miles for YHC

    SPIT ON THAT!!

  • Not your birthday

    Burpee beast – broken?

    Not today, Chum. Something else.

    Other stuff. Then coffee.

  • Garmin says 3:12am. Time to go

    5 HIM’s launched from Twin Team at Garmin CT of 3:12am. 45 minutes of solid work completed – you can believe that! It was YHC’s first bootcamp of the year and he may have been a little rusty.

    We exercised. We ran. We laughed. We made fun of each other. Only Tobit cried.

    Have a great day.

  • No Cops, Except the Mall Cops

    One warrior of The Gloom ventured into the frigidity in the latest edition of The Clinic. Temperatures were 70 and sunny (well, 67 and sunny). According to the Mall Cop, the following might have happened:

    1. Industrial theft at the JC Penney’s, ‘cause that place doesn’t have enough business to justify a tractor trailer delivery at 05:00.

    2. Heavier than desirable dude ran past as part of 5 mile run. No unplanned rest stops.

    Number, name, and YHC said a little something-something to put the day into perspective.

    The Clinic hits the road next week. F3 Marco Island here we come…

  • “You gotta get it wet before you stick it in”

    10 beasts showed up this morning for a good ole’ slippery when wet workout at Satan’s Hill. Swoop and YHC went back and forth when planning the Q due to the possible threat of snow and slippery conditions. We were pleasantly surprised by the sunny and 70-degree morning rather than the snow! According to a local dentist that informed us and a recent patient that “you gotta get it wet before you stick it in,” the following went down:

    YHC started us off with a Warmup: SSH, Helicopters, Arm Circles, Reverse Arm Circles, Deadman Han

    COP 1: Partner up for a Dora from Hell – 100 Side lunges with block thruster in the middle, 200 Incline merkins, 300 Windshield wipers over vertical block; Timer performed lunges carrying coupon overhead which gradually became carrying coupon perched on the 6-pack x 20 yards and Bernie back.

    COP 2: Triple Check – Curls with coupon, Kick Sits, Timer runs to end of the parking lot and back.

    Q tossed to Swoop…

    COP 3: Mini Build a Beast on Satan’s Hill Jr. 5 Burpees, run up and back; 5 Burpees, 10 Crunchy Frogs, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, 20 Copperhead Squats, run up and back.

    COP 4: Circle up for various stretches called by PAX members.

    Numbers, Names, Announcements (Purple Rain’s 1 Year Q at Rock N’ Roll 1/20, Frozen Triangle 2/10, Grow Ruck 5/3-5/5, Prayer Requests (Blacktop’s father battling illness, Yeehaw’s coworker’s wife battling cancer, Cookie’s friend’s father battling illness, Continued prayers for Yeehaw’s daughter, Liv, as she continues to show improvements (Girl is a fighter!), Continued prayers for Wildcat in his recovery from recent shoulder surgery (Hope to see you out there Monday at the Alamo).

    You could hear moans and groans throughout the Dora with very little mumble chatter, but it picked up as the workout went along. From silly banter about Cookie pulling into the parking lot, parking for 30 seconds, then zooming off back home (we all assumed nature called, but he forgot his gloves), to excellent dental advice, to Nancy Lopez getting a second wind during COP 4 with some mean Jazzercise. We determined he just had to “get wet to stick it in.” It was a great morning and fun had by all. It was a pleasure to lead this group and look forward to many more. Keep pushing fellas!

  • Nine Rights Don’t Make A Wrong

    With nary a virgin street anywhere near Godwin, nine behemoths pounded the same old worn-out pavement. Here’s where they went:

    The Route

    • Lap around Godwin and take path on left to Maremont
    • L on Raintree
    • R on Ridgefield
    • R on Flintwood
    • R on Falconbridge
    • R on Hickoryridge
    • R on Falconbridge
    • R on Pump
    • R on Ridgefield
    • R on Raintree
    • R on Maremont and finish lap of school to the Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    Like a one-armed kayaker, this boat only went one direction.  Nine runners, nine rights.  Running sucks.  YHC fell in a hole. The end.

    ANNOUNCEMENTS

    • Purple Rain 1 Year Anniversary Q at R&R tomorrow
    • GTE – sign up
    • Sportable needs volunteers – see Gumbo

  • That’s not my pocket

    3 ruckers and 2 runners braved this morning.

    The ruckers started at 5am and got in 3.5 miles.

    The runners started at 5:30am and did the Bojangles loop and Cool Spring loop to get in 4 miles and change.

    Numbers, names, No Idea took us out.
    Great job gents.

  • Five Alive

    Welcome to F3 on a cold rainy (shoulda been snowy) morning!

    COP — Hillbillies, Crunchy Frogs, DQ, Helicopters, Dying Cockroach, other thangs

    Lazy Dora
    100 — Mountain climbers and static plank
    200 — LBC’s and 6 inch hold
    300 — SSH and Al Gore

    How about some form 4 corners?
    1st corner — 5 really good full range of motion merkins
    2nd — 5 really good, deep squats
    3rd — 5 really good feet on the ground WW2 situps
    4th — all of the above

    Next iteration — do 7 — same exact thing

    Final iteration — do 9 — same exact thing

    11’s
    featuring donkey kicks and Smurf Jacks

    2 stump merkins then hold BTTW for 20 seconds
    4 stump merkins and hold BTTW 20 seconds

    A few stretches and YHC took us out!

    Great morning for a workout SYITG!