Category: Richmond, VA

  • I Q’d Because I Say I Q’d

    Seven saw the dawn at the latest edition of Sunday Funday. Temperatures were 70 and sunny. According to the wave-less dog walker, the following might have happened.

    TYA – launch early, train hard, make progress.

    Saab – 6 or 9 on the roads

    Sippy, Offshore, Helix – full loop, Buttermilk to North Bank and back.

    UpChuck – out and back for four.

    Mr. Furley also made an appearance. Chest attire, per usual.

    Numbers, names, and general agreement on the beauty of the morning.

    ET’s continues to provide lessons in life and friendship as well as a living case study in how to run down a business slowly.

  • Perpetual Self Improvement

    Seven men made their way from various locations across the greater metro Richmond area to gain some inspiration and motivation from the Monument to Perpetual Self Improvement – aka The Carillon. Basking in its glow, this is what went down:

    COP – SSH, IW, Helicopters, DQ’s, Copperhead Squats, Merkins, LBC’s, APDs – all IC

    Wander to the rusty cage for a triple check: Pull-ups, squats, the timer checks to make sure the hydrant hasn’t moved.

    Relocate to the Triangle – Round 1 – Bear crawl, 10 x Carolina Dry Docks, down the hill, 20 x WWII’s, Up the hill, 10 x Merkins. Round 2 – Bear crawl, 10 x jump squats, down the hill, 10 x 2 count American Hammers, up the hill, 10 x merkins. Round 3 – Lunge, 10 x an exercise, down the hill, 20 x Heels to Heaven, up the hill, 10 x merkins

    Follow the leader to the other end of the reflecting pool – 1 burpee at each light post down the block, coagulate with the six, and return down the other side of the block.

    Mosey as a group to the circle at the top of the ampitheater for some Mary and stretching and then back to the flag….psych!… for 11’s between utility poles – LBC’s and 2 count American Hammers, calling it at the designated time.

    Count around and identify ourselves. Announcements: Training is in progress for the Grow Ruck in May – watch the Q sheet and Slack for times and places. Frozen Triangle CSAUP is scheduled for February 10th starting at DogPile. It’s more fun than it sounds! Check the Q sheet for opportunities to participate in Breaking Bread during 2024!

    Thoughts – Most Saturdays I look forward to getting up in the gloom and joining a group of friends at the Carillon to bump some fists, exchange some humorous anecdotes, hear what’s going on in people’s lives, and get some endorphins and dopamine and seratonin circulating through physical exertion. And also the cheesy eggs at Libbie Market. Some weeks life presents challenges and I find myself drawn into my inner world trying to sort everything out. Left to my own devices it can be very difficult to come out of that. Having the external commitment and sense of responsibility to be at Dogpile on time with a plan requires putting the other stuff aside and thinking outside myself. This is a week I needed that and might not have been there if I didn’t “have to” be. Thank you for the opportunity to lead.

  • Always Two There Are. No More, No Less

    It appears only two M’villers survived last night’s pseudo-Hot Ones chicken wings challenge F2 at PBR Mechanicsville.

    COP: helicopters, arm circles, imperial walkers, Don Quixotes, cherry pickers

    Thang: a gut buster with LBC‘s, Alabama prom, dates, static leg extensions, repeat three times. A mosey followed by a triple check of Merkins, squats, calf raises, mosey around the block for a timer. Another mosey to front parking lot for a two person Demi Dora 50 Merkins 100 LBCs, 150 squats, mosey in between to three islands.

    Hot potato Q to Opus:

    11’s with Modified Wall Merkins and jump squats. Lunges in between.

    Mosey to closing stretches

    Name-arama, numberama, announcements, COT Opus took us out.

  • One more minute of vigorous exercise

    Five runners started off their Sunday right by hitting the mean streets of Midlothian. Pretty standard southern route that got us 6 miles. Great company and great conversation followed by more 2nd F at Starbucks.

    After the run, YHCs watch said that one more minute of vigorous exercise was needed to hit the weekly quota. Great ideas followed on how to hit that last minute.

    Enjoy your Sunday fellas!

  • Early Bird Gets the Worm

    A great eight embarked predawn on the North Bank trails. Early birds not only get the worm, but the trail to themselves. Peace, tranquility, and an epic city skyline at the turnaround.

    Negative splits for the return trip as we covered over 4.3 miles in 80 minutes.

    Doozy took us out.

    Coffee was excellent afterwards and it was great to see Gypsy and Homer back from their run.

    Announcements: Sign up for Growruck and see Slack for details. This is going to be a transformational event that will push you physically, mentally, and doing so with a team. Training is underway with weekly rucks throughout the region.

    There is also a HDHH this week on 1/17. See Slack for details.

  • A Long Runner, and A Double Dipper

    As YHC is getting further into marathon training, the long runs keep getting longer and longer, it sure is nice having some company for these runs Got to catch up with Boberry for about 5 miles, i think, for the second week in a row and chat about what we have going on, coming up (Boberry has The Willis River Fat Ass Trail Run, which is free btw. As well us training for GTE. YHC has a marathon to be named later) and previous experiences (Boberry’s Blue Ridge Relay) We took a pit stop at about 555 to cool down and get a quick snack, Boberry went with the Ruck crew, and YHC finished the long run.

  • Dark start…Coffee After

    YHC was ready for a nice weekend workout, the wind blew the areas dry from the overnight rain, cool comfortable 50 degree morning and here is what went down:

    The runners (Spit, Mr Holland, Opus and Speakeasy) met @ 6:15 this morning to get in 8.5 miles. They ran through Giles, Craney Island, across 301 to Richmond Time Dispatch Building and back.

    The Boot camp Gents moseyed to the West Side of the Atlee High School Entrance circled up for 10 Helicopters, 15 SSH, 10 DQ’s, 15 Arm Circles, 10 small 5 big, reverso, 10 4ct LBC’s, 10 4 ct American Hammers, Reverse Scorpion, Scorpion and 20 Merkins.

    THANG

    Mosey to basketball court set up 4 corners and break out a 20# KB, Workout Band, Body Weight Exercise, Jump Rope. Runner starts at KB corner and runs to C2 to exchange, C2 runs to C3 to Exchange and C3 runs to C4 to exchange C4 runs to C1 to exchange. This is a fun 5 man workout as the running, exchange time acts as the timers, the PAX at each station works out until they are replaced by the runner. We did this 3 rotations for a triple check.

    Next we set up four stations P1 – Pull ups, P2 – leg raises on a decline bench with bar(this one was hard), P3 – Dealers choice with workout circle of items, P4 – Side twist with band and P5 – Ran accross court suicide as the timer. P5 to P1, P1 to P2, P2 to P3, P3 to P4 and P4 to suicide run for one set. Repeat sets until all Pax completed a station for a complete rotation. 2 more rotations for a triple check. Mosey to tennis courts.

    We line up on side line and lunge to opposite side and bernie sancers back, run to opossitie side line of 2nd court Bernie Saunders Back. Al Gore for the six.

    Line up again and lunge to opposite side line of court 1, reverse lunge back, kariokoe to opposite line of court 2 kariokie back to start Al Gore for the 6.

    Mosey to school wall and line up in the invisible chair(IC). Start on one end with the Pax doing IC with first person 5 Donkey Kicks, then back to IC, next member does 5 DK’s on down the line until the end.

    Mosey to the Flag, with one minute stretching. Numberama, Namerama Mr Holland Took us out in prayer.

    We then went to Local Cup for 2nd F.

    Have a great weekend and we will see you in the Gloom soon, Cheers…CB

  • Off the Books Run before the Natty

    1 Runner and 4 Bootcamps storm the grounds of Atlee HS this past Monday

    YHC switched his run down to be able to watch the National Championship that evening a did a run around Honey Meadows and Taylor Farms for 4 miles

    The rest of the PAX got in the regular schedule bootcamp which YHC noticed included some parking lot work.

    Great to see Descartes becoming a regularly so quickly

    SPIT ON THAT!!

  • Flash Mob Ruck

    A crowd of SIXTEEN mother ruckin heroes stormed the dark paths of Rockwood keeping a 14.5min/mile pace with a few stops to stay together and stretch. Mudslide again provided the course, and a total of 3.2 miles was achieved in about 50min of rucking. Big welcome to a few new ruckers – Meatball, The Block, Tobit and McRib. And welcome back to Doublemint who’s been away too long. LOVE the energy this GrowRuck is spurring in our Region – let’s keep it going and get everyone Registered for GTE#47!

    !REGISTER HERE! — https://growruck.com/event/gte-47/

    TOMORROW (Sun 1/14, 0600) RUCK at Pump House Park – see Slack

  • Oh Susanna

    6 strong showed up this morning and we celebrated some of the lesser known Jan 13th holidays. And we sang a little bit so you can too.

    (To the tune of “Oh Susanna” in honor of Stephen Foster Memorial Day)


    Oh, in the F3 bootcamp morning, we gathered with a cheer,
    Doing warm-ups and stretches, getting ready for what’s near.
    Triple check of Alabama Prom Dates, we were on our way,
    Followed by Alabama Ass Kickers and a runner, 5 burpees, hooray!

    Spelling BANJO at the corners, a workout quite unique,
    10 Burpees, then Alternating shoulder taps, the challenge was to peak.
    Never cross dolly’s, plank Jacks, and Outlaws in the mix,
    4 corners, 5 times, feeling like a workout fix.

    Duck walks for Rubber Ducky Day, up and down we go,
    Then celebrating Make Your Dream Come True Day, partners in tow.
    Traditional Dora, we pushed ourselves to the brim,
    Moseyed back for dips and burpees, the energy within.

    For National Sticker Day, a quirky celebration,
    20 dips, 10 burpees minus car stickers, our dedication.
    Rotating with Bulgarian squats, feeling strong and fit,
    Moseyed back to the flag, for Mary, a final bit.

    In the F3 bootcamp, we pushed ourselves with glee,
    Celebrating days, working out, a community so free.
    With burpees, dips, and laughter, we made our spirits soar,
    Oh, F3 bootcamp mornings, we’ll be back for more!