Category: Richmond, VA

  • Welcome Summer Tour…

    Spider Run: 5 Mile Route below

    https://onthegomap.com/s/s5a5e2va

    4s take university straight to westham. On Highland turn back toward Westham Station  when it crests

    6s take Wood to Waveny to Westham.

    All converge on highland climb…

    Saab Abides

  • A new parking lot can’t stop us

    5 hard charges gathered at the Bermuda Triangle to find that the parking lot was closed because of a repave. No worries, one benefit of being there at 5:30 in the morning is there is no one around to worry about where we park.

    Mosey to the basketball court.

    Imperial Walkers, Ukranian Soldiers, Cherry Pickers, Super Mario Jumps, Karaoke, Mercans, and WWII’s

    Mosey to the football field.

    4 work out stations,

    Station 1 Side straddle hops

    Station 2 Plank hand walk up to bench (I’m not sure what the name of the exercise it, but really works out the chest and back

    Station 3 Tri-Cep dips

    Station 5 20 squat jacks, and then run to station 1. Everybody rotates. X3

    Intermission, Blue Falcon Mercans (this is a super top secret workout still in the Alpha phase. It has a few rough edges, but I think I got it ironed out for the next time I Q. So, if you’re interested in doing some blue falcon mercans, keep your eye out for my next Q)

    Four Corners around the football field (No Prostitue style…)

    Corner 1 10 Burpees

    Corner 2 20 Mercans

    Corner 3 30 WWII’s

    Corner 4 50 Smurff Jacks

    Moving on

    Paddling the Canoe:
    Indigenous American Hammers, with the hard charger in the rear doing lunges to the front.

    Mosey back to where the cars were parked

    extra few minutes, closed out with plank position, low plank position, Mercans, and WWII’s

    COT

    Drinks at Diamond Billard’s starting @ 5:30 pm on Friday June 10th

    Prayer Requests:
    Please keep Florences Father in your prayers as he is dealing with health issues

    and Bigriggs Mother-in-Law who is having personal issues.

    I haven’t done a Q for a while now, I forgot how much I enjoy doing it. My goal this summer is to visit more AO’s and work out with new groups/meet people I’ve only seen at CSUP/Convergence, and maybe do a few Q’s at different locations. If you haven’t done a Q yet, give some thought about doing it. I promise your first one will be messy, but you’ll get through it, learn from it, and have a great time doing it. Take care.

  • Stay out of the kitchen

    7 stallions gathered for an evening stroll around Punisher. Let’s go find some corners.

    WARMARAMA:
    SSA, DQ, Helicopters, Arm Circles, Merkins, LBC, Flutter Kicks, Hello Dollys

    THE THANG:
    Mosey to corner #1: 20 Merkins
    Mosey to corner #2: 20 Merkins, 20 LBC
    Mosey to corner #3: 20 Merkins, 20 LBC, 20 Squats
    Mosey to corner #4: 20 Merkins, 20 LBC, 20 Squats, 20 Box Cutters
    Let’s go back
    Mosey to corner #3 20 LBC, 20 Squats, 20 Box Cutters
    Mosey to corner #2 20 Squats, 20 Box Cutters
    Mosey to corner #1 20 Box Cutters

    Mosey to the wall for a Triple Check:
    1. Donkey Kicks
    2. Flutter Kicks
    3. Run to the Sidewalk and back.

    Split the PAX
    2 Pax Mosey to Corner 4 and then to Corner 3
    5 Pax Run to Corner 1 = 1 Burpees, Run to Corner 2 = 2 Burpees, Run to Corner 3 = 3 Burpees.

    BTTF: for some Mary and Stretching.

    Announcements: Pickleball Mondays @ Batteau

    YHC took us out.

    Oyster

  • DR in Kitty Hawk

    4 pax join in to start the vacation Tuesday off right while the 2.0s fartsack with dreams of beach time and waves still rolling through their brains.

    Always good to see Banjo out of West by God Va. Gomer Pyle and Hardywood happened to be in the area as well and joined in the fun…. made it perfect for some classic F3 WIAB.

    06:30 start time at the DR AO of KDH Town Hall.

    Mosey around the fitness trail. Square up from COP..

    • Side straddle hops
    • Merkins
    • Plank
    • Mountain Climbers

    Mosey to outdoor roller hockey arena.

    Classic Dora: 100 Merkins, 200 WW2, 300 Squats.

    Modified 4 corners: Start in center of court run to corner and back. Perform 2 burpees at center and go to next corner.. 10 of called exercises in each corner.

    Round 1: Merkins, wide arm merkins, diamond merkins, Carolina Dry Docks.

    Round 2: WW2, LBC, reverse crunch, Heals to heaven.

    Round 3: Sumo Squats, Lunge, Reverse lunge, Jump Squats.

    Round 4: (The Natural) Merkins, WW2, Squats, Burpees.

    Mosey back to the AO.

    5 Mins of Mary:

    • 30 Flutters
    • 15 American Hammers
    • 30 Flutters
    • 15 LBCs
    • 30 Flutters
    • 15 Heals to Heaven
    • 30 Flutters

    Done!.

    Until next time.

    Tomorrow is Track day.. let’s get some work in before relaxing on the beach.

    v/r

    Gypsy

  • A little Kettlebell Action

    4 HIM’s made the wise choice to rise from the fart sack and join YHC for a little Kettlebell action. Here’s what went down –

    Warmarama: Jog the parking lot stopping at each light pole for some exercise action – Merkins, Burpees, Side Straddle Hops, Imperial Squat Walkers, LBC’s, Squats.

    Thang 1: 5 minute AMRAPS.

    • Round 1: 10 reps right arm snatch / 10 merkins / 10 reps left arm snatch / 10 merkins – repeat
    • Round 2: 10 reps right leg lunge with arm overhead / 10 WWII’s / 10 reps left leg left arm / 10 WWII’s – repeat
    • Round 3: 10 American kettlebells / 2 burpees / 10 squat rows / 2 burpees – repeat until time called.

    Thang 2: 100’s

    • Partner Up: Each pair has to hit 100 total reps for each exercise. Partner 1 starts / Partner 2 runs back and forth across parking lot. Exercises included curls, tricep extensions and WWI’s with shoulder press. 100 WWII’s with shoulder press was a bit optimistic so the Q switched to 60. All agreed this was a wise decision.
    • Different partners – Partner 1 sprints to OC’s car, / Partner 2 Alternating squat press – repeat until 60 reps completed.

    Thang 3: Circle up for the last 5 minutes

    • 10 merkins with kb pull through after each merkins right to left / left to right.
    • WWII’s with kb on the chest
    • Right arm up + flutter kicks
    • Left arm up + flutter kicks
    • American Hammers.

    Time called.

    Announcements: Check Slack. Lots of good action in the SOJ, but importantly make your way to Diamond Billards on Friday for some good ‘ol 2F.

    YHC took us out.

    Great to spend some time with Benny, Cookie, Warby and 3 DD today. High quality men and we got after it today!

  • Chum Bucket at Heartbreak Ridge

    9 of western Henrico’s finest gathered for this weeks Heartbreak. No Q in site, but a text to forewarn. Apparent groin injury due to overuse.

    COP of various exercises

    Mosey to the main parking lot for some tracers. Run to the far parking space and touch the line, mosey back to the first line, continue on to the second to the last line, and then back to the first, continue until all lines have been touched.

    Triple Check. P1 Bear Crawls across the lot and runs back, P2 does Wall Sits, P3 does Dips. 3 rounds.

    Mosey back to the COP Parking Lot. As a group, 30 HRM’s, 50 WWI’s. Break in the middle of the 50 WWI’s for both Inverted and Regular Scorpion Kicks.

    Mosey to the Pull Up Bars and complete 10 Pull Ups each.

    Mosey back to the Flag for 30 LBC’s and 20 2-Count Flutter Kicks.

    Announcements – none

    Prayer Requests – none

    NMS – quiet morning. Likely the Parking Space Run was the culprit. YHC didn’t have anything planned but YHC figured it out. Glad to have Hutton and Chum Bucket at Heartbreak. Bonus Points to Hutton for running to and from the AO.

  • They’re Baaack

    One intrepid soul hit the pavement for the latest edition of The Clinic. Temperatures remained 70 and sunny. According to the “pay-for-hire” kettlebell leader, the following might well have happened.

    Route: Loop west, cross Peters, front of office buildings, wave to police at LaQuinta, left out of office park, northbound to shopping center. Wave to dude setting up kettlebells (5:50). Touch Broward, reverso, 5:55 kettlebell woman says “Good morning,” and BTTVSF.

    NMS: good mumblechatter (yep, YHC talks to himself while he runs by himself). Here’s a comparison of the exercise options:

    Kettlebell workout: 6:00 start, $100 a month, unlimited workouts, mixed gender group

    F3: 5:30 start, $0 per month, unlimited workouts, men only, optional free pickle ball lessons, optional free kayak lessons (note: when with Gomer, free swim lessons).

    $100 to be in the dark with a woman? That’s desperation.

    Number, name, YHC took himself out. Good chat with Omar after the workout. His reminder this week to his kids: read, read, read.

  • Howdy Neighbor

    Bonus points were awarded to Faceplant for bringing an FNG and neighbor, who lives within sight of the school. Faceplant knows him from church. They share a common situation in that they both have recent additions to their families. 1-800 is an attorney who handles class-action litigation. Always great to have an FNG join us!

    Bonus points were also awarded to Garbage Plate for posting this past Friday in Charlotte.

    Mosey to asphalt playground

    Disclaimer;

    Warmup with

    SSHs

    Don Quixote

    IWs

    Stretches

    Next:

    7 minutes of Burpees

    Stretch

    Mosey to grassy area behind school

    Triple-check with:

    10 Pullups, BTTW Australian Mountain Climbers, Merkins

    Mosey to Asphalt playground

    Suicides: Starting at end of sidewalk and going to each of 4 BB goals 2X

    Stretch after each one

    Next:

    11s in upper parking lot: Mike Tyson and Knee-ups

    Mosey to wall courtyard

    11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Stretch

    15 Dollies

    Stretch

    60 count 6 inch leg raise

    No announcements

    Take out by YHC. Excerpts from Psalm 8.

  • Graveyard Shift OTB 6/5/23

    The clock struck 0430 and off the Running Dead went. New route unlocked by YHC for 5 Miles (see snapshot below). Lots of announcements so see Slack. Strong mumble chatter this morning. Enjoyed the run and fellowship :

  • Full Contact Pickleball

    Blood was spilled, sweat was poured, tears maybe.  Today marked the first Monday of the Inaugural First Annual F3RVA Pickleball league.  Here’s how it went down.

    Mosey down to the pickleball courts.

    COP (IC)

    • Run a lap around courts
    • SSHs
    • Ukranian Soldiers
    • Helicopters
    • Jazzercises
    • Dead Man Hang
    • Merkins

    Hitch explained the rules, some listened, some did not.

    Pair off, winner stays, loser moves to another court.

    1st Round

    EF vs. Handshake

    Honeydo vs. UpChuck

    Oyster vs. Bleeder

    McEnroe vs. Bodos

    Hitchhiker bye

    Repeato vs. new opponents x 4

    Numberama

    Nameorama

    COT

    Pickleball is every bit as fun as they say.  Also more dangerous than they say, at least for YHC.  Scrapes and blood to prove it.  YHC encourages the PAX of RVA to give it a try.  Someone has to step up and give Bleeder and McEnroe a real opponent.  YHC was thrilled to win one.

    ANNOUNCEMENTS

    • 2nd Monday of Pickleball is next Monday at Batteau