Category: Richmond, VA

  • Last cool weekend?

    15 , no 16 West End hardbodies came out to check their fitness and get a little sweat on. To take advantage of the palatial pickleball complex emptiness before the upcoming warmer temp deluge, we spent most of the time around the courts. According to the few brave players on court 1, this is what went down more or less.

    Welcome. Disclaimer. Gitty up warmup with 8 Burpees. Mosey to pickleball courts and find a good place for…

    COP. All IC. Mountain climbers x26, DQ x10, Turn N Bounce x10 Ukrainian soldiers x10, Arm stretch, chicken wing stretch, Arm circles 20x each way, Overhead claps x10, slow Seal claps x10, Mercans x25, Wide Arm x5, Diamond x5, fingers out x5, fingers in x5, Ranger x5, Shazzam x10.

    WW2 x29, Flutters x26, Dolly 10x, Rosalita 10x, gas pumps x10, heals to heaven x10, APD x 10. TTPT stretch. LBCorama: Regular x20, 20 OYO, Right leg straight x15, Left leg straight x15, both legs 6inches x15, legs 45deg x15, legs 90deg x15. Stretch abs.

    Sumo squat x10, Split Squats each leg x10, side squats x10.

    Triple check 1: dips, more squats, runner around courts
    Triple check 2: 10x decline + inclines, WW2, runner around courts

    Accountability Dora: 100x Mercan, 200x squats, 300x LBC.

    YHC took us out. Prayers for healing and job search. Prayers for ourselves to get better and not worry so much about others.

    Starbucks 2F

    Announcements: firewood labor exchange to help Blue Moon clear out some old nice oaks – its really good wood. GTE in September – see slack. L Woods volunteer event next Saturday post workout – see slack.

    NMS – Great to see everyone out. While the intent is to create a challenge, the PAX were pleased that Chaos mercans and GurPees will have to wait til next time. Thanks for letting me lead.

    Get Some!

  • Burpee Lake with a touch of Sunrise

    No….the world has not gone mad and yes, Flatline had the Q for back to back workouts!

    Flag planted at 0523 and since I am aging, I had no time device. I asked Splinter for a countdown. 0529…..Handshake comes in hot! 0530…..Time to mosey

    As we ran toward the COP, several PAX questioned the distance of our mosey and whether YHC had a fitness test coming up-yes I do.

    COP on the bricks-Dead Man Hang, SSH, Ukranian Soldiers, Dead Cockroach Leg Holds, Box Cutters, LBC’s, and Merkins!

    Mosey to the Amphitheater…..starting at the bottom and escalating by x2’s at each row: 2 inverted merkins, 2 dips, 2 step-ups…next step, 4 inverted merkins, 4 dips, 4 step-ups, and so on…made it to the 7th row with lots of mumblechatter and lack of excitement over the workout so audible called.

    Mosey to The Lawn……running the length of the lawn and at each 25 yard mark, 5 merkins! At the end of the lawn, what now?

    Mosey to Burpee Lake……..at each light pole, 2 burpees. PAX ran a big circle and performed 66 burpees. Now, run back the path traveled and 5 squats at each light post. PAX made it half way around with audible called for time.

    Mosey over to Spottswood Road. Quick stop for partner leg tosses x 25 each. And a gentle mosey back to the flag.

    Number-ama, Name-r-ama, Announcements:

    Boberry wants to run a 50k in April and a partner or help with his run would be helpful. Contact Boberry.

    L Woods has a volunteer opportunity with Latinos In Virginia Empowerment Center, March 7. Contact L Woods if you would like to volunteer.

    Upchuck and Flatline have prayer requests for several close friends recovering from illnesses.

    Hitchhiker and M have assisted the Valentine Museum with AI generated recreation of Richmond residents from 1700’s and Virginia inhabitants from 1600’s. Check out Valentine Museum.

    YHC took us out!

    NMS: Yes, YHC likes to run. I learned early on with F3, if the PAX is not engage, run and figure it out! Yes the workout at the amphitheater sounded good but short on delivery. 0625 still leaves plenty of time for Burpee Lake.

    Splinter, great seeing you at Dogpile and thank you for the support!

    Burpee Lake with sun coming up provides perspective as well as a blessing as the Lord has given us a new day! Greatest AO in Richmond!! Hands Down!!

    Brothers, thank you for following and my cup is full!!

    Loud and Proud,

    Flatline

  • Suns out, guns out

    Nice morning today. Feels a bit like spring. Enjoy the weather this weekend fellas!

    At seven sharp, ten pillars of masculinity sprang into action with a quick mosey to the tennis courts. Long warmup, and it went like this:

    SSHs, overhead stretch, overhead triceps stretches, helicopters OYO, dead man hang, cherry pickers, copperhead squats, plank to shoulder taps, merkins, plank jacks, Michael Phelps, tempo Freddie Mercurys x 30, the wife collection of stretches, the Hermey stretch

    Finished with appetizers, we moved on to:

    11s lengthwise across the tennis courts. Groiners and imperial squat walkers.   

    Run to the concessions stand. Make our way over to the new ball fields, coming along nicely! I can almost hear the crack of a ball off a bat. We tested the fidelity of the newly installed backstops with:

    People’s chair into hoe downs (20), dirty hookups (10), dips (20), repeat 3x

    10 recovery burpees (just normal burpees)

    Mosey across the parking lots, down the gravel road, into the woods. Triple check:

    Runner to the trailhead and back, merkins, pullups in sets of 3 to maintain good form.

    Long ish mosey BTTF.

    Circle up. Moving clockwise around the circle, each PAX calls an exercise and rep count. We made it fully around the circle before time called.

    Names, numbers, announcements.

    Prayers for RC’s mom who is doing better, and for Big Rig’s mom.

    Coffeeteria at Mugshot Coffee afterward.

    Thanks for joining and great to see everyone!

  • Too Many Cheaver Rucks to Count

    2 HIM’s emerged Monday gloom for an Iron Haul Ruck which was a nice recovery after the 2nd round of Frozen Triangle this past Saturday. We logged well over 3 miles.

  • Uncharted Territory!

    3 emerged for a ruck full of sunshine! YHC got a little crazy this gloom and kicked off the Pre Lumberyard ruck with a trip across Pine Fork Road into Pine Fork Terrace(the smallest street in New Kent County). We made our trek through the park neighborhood and around the park trail logging 3.13 miles before Wonka kicked us off with the Lumberyard, but YHC will let him tell you all about that in his BB.

  • Slippery when wet

    Four Horsemen showed up to the tunnel to see (get it?) if Gomer would ever Q with a little travel mixed in and were not disappointed. According to the gents in the members only clubhouse workout room this is what went down more or less.

    Welcome. Disclaimer. 8 Burpee start. Mosey to COP1.

    COP1 all IC: Turn and Bounce x10, DQ x10, Arm Circles x20, reverso x20, seal claps x10, seal claps x10. Peter Parker x20. Mosey to slick deck, then COP2 in the aggregate.

    COP2 all IC: Mountain climber x25, Mercan x20, Wide Arm x 10, Diamond x10, fingers out x5, fingers in x5. Mosey to COP3 back on the deck

    COP3 all IC: WW2 x20, Flutters x26, Scissor sisters: (10x Dolly, 10x Rosalita), box cutters x10, heals to heaven x10, monkey humpers x 10. TTPT x10 + stretch. Mosey to COP 4.

    COP4: Sumo squat x10, Split Squats each leg x10, side squats x10, skaters x10.

    Accountability Dora: 2 groups of 2 – take the lowest number of reps for each round of Mercans, squats, LBC.

    Gurpee x5. Mosey to clubhouse. 10x Chaos mercan to time.

    Attilla took us out. Prayers for pax and family with sickness and seeking / starting new jobs.

    NMS – Great seeing anyone today and thanks for your patience with new exercise candidates. Who knew that trex material over the lake was so slick at 35F. Not sure YHC wants it on upcoming deck renewal.

  • Brisk Sologa

    YHC found himself at his first ever Broga post with a hot potato Q and very few participants. None of his stellar compatriots ever mentioned this was a 40F and above endeavor which is really strange – not sure the appeal of hot yoga. Mister Froggy never broke his deep connection with company truck seat leather to come check out the variety of stretching and yoga poses so good that any real man would sneak a peak at the other pax just to check em out. YHC took us out – prayers for those with nothing better to do than attack everyone else.

  • So….those are the Lounge Laws!

    There was a Slack message on Thursday about obeying the lounge laws. I have read many a message about lounge music and being at the lounge on Friday morning so as I drove to Twin Team, I contemplated what “the” lounge laws could be.

    Flag planted in the ground and a little help from Boberry on time keeping and with mumble chatter in the gloom…..right where I left off last time I posted at Twin Team. 0530…..time to mosey

    PAX ran down to parking lot across the Swamp with a warning from Rosie that the football field may be muddy. Ode to Q’s from the past! Copy that Rosie.

    COP- SSH, Cherry Pickers, Dead Man Hang, Box Cutters, and Merkins. Done…..let’s move to the track.

    Merkin Mile. Run 1, perform 20 merkins and pick up the six. Repeat x4 for 1 Mile and 80 Merkins. The mumblechatter was great and YHC began to learn what “the” lounge laws were. Mosey back to bus loop at Betty Weaver.

    Bus Loop. Run 1 lap around bus loop, perform 20 squat jumps. Run 2 laps around bus loop, perform 40 monkey humpers. Run 3 laps around bus loop, perform 60 LBC’s. Run 4 laps around the bus loop, perform 80 SSH. During PAX run of 1st lap, YHC understood lounge laws even more. At the start of running 2 laps, audible called for lunges. AHAHAH…..this made PAX very happy. 2nd lap was a trot and we performed monkey humpers.

    Time running out so YHC called audible for lunges back to the flag in the most direct way possible…..use the sidewalk.

    Number-ama, Name-r-ama, and Announcements:

    Boberry is planning on running at 50K in April. Date to be determined but if you are interested in supporting him or running, contact Boberry.

    L Woods upcoming Latinos in Virginia Empowerment Center, March 7. Contact L Woods if you are interested in volunteering.

    Flatline has been called to Active Duty. Leave Richmond, June 14 for 10 month deployment to Germany. It’s all good brothers!

    YHC took us out.

    Thank you for the coffee Last Call and the fellowship afterwards.

    YHC thinks about F3 Richmond almost every morning and the impact you men have had on me. So, I signed up to Q because that definitely gets my ass out of bed.

    Thank you for following and the mumble chatter did not disappoint. I am blessed every morning I post with you men and my cup is full!

    Loud and Proud,

    Flatline

  • WC special thanks to Warby

    Warm up

    3 rounds of:

    100 Side straddle hops

    20 hand release mericans

    100 Side straddle hops

    20 jump squats

    100 Side straddle hops

    20 burpees

    100 Side straddle hops

    20 WW2’s

    Run up Satan’s hill with cindy or rock

    End with COT

  • North, West, East

    Eleven, including 2 on two wheels, gathered in our usual spot for this week’s Q-less edition of RAMM. Never fail, 5:24 route creation from the warmth of YHCs heated seats resulted in a plan.

    Even with one of the gear heads (but not the actual gear head) annoyingly circling and distracting the relaying of the instructions, instructions were provided and understood. Marv, questioning what time it was, prodded the group to get started for:

    The Route

    North on Commonwealth then back to grove.

    West on Grove then back to Commonwealth.

    East on Grove then back to Commonwealth.

    4s turn around at Cutshaw, Lexington, Thompson.

    5s turn around at Augusta, Oak, Nansemond.

    6s turn around at Broad, Seneca, Roseneath.

    Moleskin

    Seems like many of the PAX have emerged from hibernation, YHC included. Great to see some kotters Kebab and Garbage Plate.

    The gears guys actually came back for COT this week. This offered a chance for a someone crude but nevertheless funny joke to be told with reference to Lewinsky and a cigar. Had to be there to hear it.

    Great fellowship post run, even without free coffee. Which, by the way, sounds like a great idea for RAMM…

    Announcements

    • Hitch is a royal celebrity, read his article posted on slack
    • Hitch and family also helped out with the Valentine museum on their latest exhibit Dissent! I clicked through, and wow! Some pretty amazing work there. Nice work M Hitch!

    Splinter out.