Category: Richmond, VA

  • Beware sneak attacks, human and bird

    9 runners, 1 walker and 1 late arrival headed out into the gloom for a run south of Cary St.

    YHC reviewed the routes that had been posted the night before.
    4s: https://www.mapmyrun.com/routes/view/5879361016/

    5s: https://www.mapmyrun.com/routes/view/5879364109/

    6s: https://www.mapmyrun.com/routes/view/5879361703/

    Hearing no questions, the PAX headed out.

    Having reviewed the posted routes the night before, the late arrival was able to catch up with the PAX, and even surprised a few with his miraculous appearance.

    Announcements
    Great job to Bootleg completing the Snowy Owl 10 Miler last weekend! TYA reports he sped through it!

    Numberama, Namerama and YHC took us out.

  • Ice Road Trekers

    A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm Ups:

    Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates.
    Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??)

    To the playground for Exercise One: Mini Murph

    5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back.

    Mosey to JRHS parking lot for Exercise Two: Triple Four Corners

    Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
    Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
    Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:

    Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training

    SYITG

  • Nearly A Light-Duty *Monster* Truck Rally

    All but one of the PAX got the pre-pre-blast memo to bring their pickup truck to the inaugural NTB beatdown of 2024. Hoping to shake-off the “bum” label given out by Dr. Try Hard in last week’s backblast, YHC was ready to bring the pain. In between the parking lot pre-huddle and the post-COT shooting crossbows at Dealer, the school security system captured footage of something like this:

    WARMARAMA

    Mosey down hill to the next parking lot to circle up for the welcome/disclaimer/core principles.

    Begin with IC SSH while the stragglers catch up to the PAX and continue on with IC movements to get the body warmed up. Mosey further downhill to the handicap ramp.

    COP #1 – Pure Bar

    • Partner up for (5) rounds of the following:
    • A: (10) Incline Merkins while partner holds chest-to-bar from the row position.
    • B: (10) Dips while partner holds chest-to-bar from the row position.

    COP #2 – Long Crawl

    • With tight forearms and warm shoulders the PAX set off on a cross-country bear crawl. It went something like this:
    • Partners work together for the long journey from the handicap ramp to the top of Love Hill. Partner 1 begins to bear crawl while Partner 2 runs to the top of Love Hill and back to his partner.
    • When the running partner gets back to his bear crawling commrade, both stop and perform (25) WWII’s each.
    • Work as a team all the way to the top of Love Hill.

    COP #3 – The Hot Light is On

    • For a fleeting moment, YHC considered calling a reverso on the Long Crawl and heading back to the handicap ramp. Self-preservation kicked in and we start to mosey towards the road. The PAX ran down the sidewalk across the face of the school, stopping at every streetlight for (5) merkins.
    • Mosey back to the flag for the final ten minutes.

    COP #4 – 10 Minutes of License Plate Mary

    • Back at the flag, the PAX stood in front of their vehicles and added together the numbers on their license plates to get the rep count for the movement they would select for the rest of the PAX to perform.
    • Round 1: Anything but abs.
    • Round 2: Only abs.
    • Round 3: Bring it in tight for (10) Eskimo merkins. Time called.

    COT

    • Numbers and Names
    • Announcements: Frozen Triangle on (2/10). GROWRUCK #47 (5/3-5/5).
    • Prayer Requests and YHC took us out.

    NMS: YHC was pumped to bring a beatdown to the PAX and am always grateful for the opportunity to lead. There is a lot of positive chatter, training, and head-locking for GROWRUCK #47. If you have not signed up, YHC hopes you feel the positive momentum surrounding this event and decide to be a part of this transformative weekend. Don’t miss out and unlock a new level of acceleration in your life! The difficult things in life are the ones worth doing!

  • Kingpin

    Oh! Thank heaven there was eleven! 11 men posted out to a brisk 70 and sunny day to see what non running events YHC had in store for them. Little did they know YHC would throw a monkey wrench into the workout and cover 2.5 miles on Satan’s Hill!

    Mosey across the lot for warmup. 20 each: LBC’s, SSH, 10 each DQ’s, Helicopters, Jazzercise, Imperial Walkers, Copper head squats, cherry pickers, Merkins.

    To the hill for a Build a Beast! Exercises were Squats, WWII’s, Box cutters, Plank Jacks, SSH’s. Finished right on the stroke of the quarter hour.

    Burn was good today fellas. Always an honor to lead.

    Announcements: See Slack, Frozen Triangle, Grow Ruck, etc.

    YHC took us out in prayer.

    Be a positive light to others as you move through your day and it will come back to you tenfold.

    Welcome FNG Dumar! Another New Marketeer! Also Respect!

    https://www.google.com/search?q=mrs+dumars+kingpin&client=safari&sca_esv=597772508&hl=en-us&sxsrf=ACQVn0_Ald1L_-FXYFACntEKnQMegihMcg%3A1705059235168&ei=oyOhZdLsCba15NoPj9Gl-AU&oq=mrs+dumar&gs_lp=EhNtb2JpbGUtZ3dzLXdpei1zZXJwIgltcnMgZHVtYXIqAggAMggQABiABBiwAzIOEAAYgAQYigUYhgMYsAMyCxAAGIkFGKIEGLADMgsQABiABBiiBBiwA0iWDFAAWABwAHgAkAEAmAFToAFTqgEBMbgBAcgBAOIDBBgBIEGIBgGQBgQ&sclient=mobile-gws-wiz-serp#fpstate=ive&vld=cid:40de2ed2,vid:JvBWhPw3zJs,st:0

  • 3.9 for 39

    4 runners and 4 Ruckers help YHC celebrate 39 years!

    runners route – very traditional, Rutland route with cool spring trail and a shorten Bojangles loop for YHC to get in exactly 3.9. The other runners did a little over 4

    Awesome to see a larger group out this morning

    SPIT ON THAT FOR THE LAST OF HATE!!

  • Flooded Trails

    6 SOJ ruckers, an F3 runner and some friends met Off the Books for ruck training around TwinTeam. Draper and some coworkers ran off into the Gloom in search of some hills while the rest of us hit the streets toward Robious Landing Park. What looked like a cliff near the river turned out to be the overflowing banks of the James. As most of the trails circle around to the river, access was not to be found today. Hopefully not too much damage to the park or floating docks. The only reasonable alternative was hit the TwinTeam hill, the ruckers never broke stride and crushed the hill with ease in route to a 5k in well under an hour.

    More ruck options this weekend – Saturday pre-RockNRoll, and Sunday 6am at the Pump House. YHC had my doubts about rucking but I am already seeing the benefits – cross training, easy on the joints, opportunity for more fellowship, and getting back on the trails around RVA. We’ll add more Off the Books options during the week so be on the lookout – join the #rucking or #GTE47 channel for opportunities.

  • Pork Rind Appreciation Day

    https://www.convenience.org/Media/Daily/2023/September/5/6-A-Pork-Rind-Appreciation-Day_Marketing

    Whitesnake informed me that February 11, 2024 is the 15th Annual Pork Rind Appreciation Day! Truly, a day to celebrate! In honor of that day, I Q’d today (a month early). And we even had a visitor from Roanoke, Centrum Silver, to celebrate with us!

    Of course, we began with the standard Disclaimer: “If you hurt yourself, it ain’t my fault.” (Alternative Disclaimer “If you hurt yourself, you shouldn’t play kickball.”)

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

    1st Curls
    2nd Swings
    3rd Triceps
    4th Squats
    5th Overhead Press

     

    • 1st round: 5 reps of the 1st exercise (Curls)
    • 2nd round: 5 reps of the 2nd exercise, 10 reps of the 1st exercise
    • 3rd round: 5 reps of the 3rd exercise, 10 reps of the 2nd exercise, 15 reps of the 3rd exercise
    • 4th round: 5 reps of the 4th exercise, etc.
    • 5th round: 5 reps of the 5th exercise, etc.
    • 6th round: 10 reps of the 5th exercise, 15 reps of the 4th exercise, 20 reps of the 3rd exercise, 25 reps of the 2nd exercise (drop off the 1st exercise)
    • 7th round: 15 reps of the 5th exercise, etc.
    • 8th round: 20 reps of the 5th exercise, etc.
    • 9th round: 25 reps of the 5th exercise.

    Run around the ‘Island’

    Stretching exercise.

    Repeat ‘Atilla’s Escalator’ with the following set of exercises

    1 Lawnmower (each arm)
    2 Lunge (each leg)
    3 Overhead Pull
    4 Halo
    5 Upright Row

     

    Run around the ‘Island’

    Stretching exercise.

    We still had a little time left so:

    • 20 Flutters in cadence
    • 10 Ukrainian Hammers in cadence
    • 15 Bench press in cadence
    • 60 count 6 inch leg lift

    Numberama,

    Namearama

    No Announcements:

    Take out by YHC. “Life is so ironic, it takes sadness to know what happiness is, noise to appreciate silence and absence to value presence.”

  • KB Plan B

    So YHC had a plan for a KB workout; however, one member of the PAX did not have a KB so Plan B went into effect and here is what went down.

    COP

    Warm up with 15 SSH, 10 DQ, 10 Helicopters.

    THANG

    With 3 KB and 4 PAX this is Plan B. Set up a 1 KB in a parking space as a station. The 4th PAX will run a lap as the timer. We did a triple check and the first rotation of Exercises was Alternating lunge 35# KB, KB clean with 26.5# KB and Shoulder raises with 20# KB. We did 3 rotations.

    Next Group was Flutter kicks while holding 35# KB in air. Lawn Mower with 26.5# and Around the world with 20#…3 rotations

    Final set Curls with 35#, calf raises with 26.5# and triceps with 20#. We only had time for 2 rotations as we stretched for 2 minutes.

    COT

    Numberama, namerama YHC took us out in PRayer

    Moleskin

    Welcome back to Rounders as he has been out with ACL surgery and recovery…run was slower as expected with recovery but great to see you here!

    We have a 2nd F at the PBR on Route 301 (North of 295) on Chamberlain Road (Route 301). Come out if you want to catch up with the DaVille gang.

  • Be the Pace Car

    6 bootcampers + 2 Walkers = a great 8 for 45 minutes of Mary. Here’s what went down:

    COP on the blacktop: Stretching, SSHs, DQs, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, LBCs, Hand release Merkins.

    Long Mosey to Reveille UMC back lot pavilion.

    Picnic Table Extravaganza:

    • Exercise 1: Ninnie Knockers. Sitting on a picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence. 20 IC.
    • Exerise 2: Wingnuts: Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence. 20 IC.
    • Exercise 3: Marios: Double Box jumps on picnic tables … Jump to seat, jump to tabletop, walk down the other side. Turn around and do it back up the other side. 5 times total.
    • Exercise 4: Hail Marys: Partner up.. First man elbow planking on ground, second man with his legs on first back doing dips with his hands on picnic table. Each man performs 3 sets of 20.
    • Exercise 5: Coyote Uglys: Starting in a wheel barrow position with partner, start on the ground and step up to picnic table seat with your hands , complete 1 Merkin, step up to top of the table, 1 Merkin, step back down to the seat, 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Goal is 5 reps for each guy. No one could really do this. Hutton got the record with 4 total.
    • Exercise 6: Back to Wingnuts. x20 IC.

    DORA: new partner. 100 Merkins // 200 LBCs // 300 Squats. Partner runs to the end of the lot, Bernie Sanders back.

    Mosey back to the flag, stop halfway for 5 burpees

    COP at the flag: American Hammers, Freddie Mercuries.

    Namerama, Numberama, YHC took us out.

    Great work guys! SYITG.

  • Hardest Mile, or 3/4, or 1/2

    4 Winter Warriors rolled into Tomahawk Creek Middle School to attack the Hardest Mile, or some variation of it. This is what legend holds to be true :

    Cookie, Rudy and YHC mosey to track. Upon arriving at track, we see Nancy’s headlights in the parking lot. Wait for Nancy to mosey to track then explain the Hardest Mile : 1/4 mile Lunges, 1/4 mile Broad Jump Burpees, 1/4 mile Bear Crawl, 1/4 mile Run (Strongly emphasize to modify as needed. No injuries. You vs You.)

    These were the results :

    Cookie : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping, Skipped Bear Crawl due to time running out and instead did 1/4 mile Run

    Florence : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping

    Rudy : Variations of 1/4 mile Lunges with Runs, Variations of 1/4 mile Broad Jump Burpees with Runs

    Nancy : Started 1/4 mile Lunges then switched to Non-Stop Running laps around track until time expired

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Frozen Triangle on Sat 2/10. See Slack for details

    -Grow Ruck weekend of 5/3 – 5/5. See Slack for details

    NMMS : With only about 40 minutes to utilize, I figured none of us would fully complete the Hardest Mile but I’m glad we did as much as we could. I was having FOMO of missing out on Hardywood and Big Rig’s presentation of it at Rockwood. It’s inspiring those two guys did a couple miles of running before that, then did Hardest Mile, then posted at Rock N Roll. T Claps to Nancy who’s been dealing with knee injuries for a long time and still finding ways to post and challenge himself. YHC has figured out over time the things that aggravate my hips : Flutter Kicks, Hello Dollie’s, Rosalitas, Pole Smokers, and Rucking. So I modify whenever those things come up. The “You vs You” mantra is one of the beauties of F3. Each man can find ways to make a workout hard for himself without any shame but instead receive encouragement. We know in each of our own minds if we challenged ourselves or not. Thankful for this group