Category: Richmond, VA

  • Mexican Restaurant or Workout?

    18 strong posted out to Satan’s Hill for the inaugural “Cornhole bags of death”. Credit to Hardywood for the title of this beatdown as I think this the first time mumble chatter on slack has named one of my Q’s!

    COP- warm up run to stop sign. 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    Divide into 2 teams, grab coupons.

    Regulation cornhole toss. Each thrower with 4 bags. Start with 40 Reps, -10 for in the hole, -5 for on the board. Thrower calls exercise. All bags miss everything run to top of Satan’s Hill and back. One group ran much more than the other. As I longed to be in the other “less running” group I hear Wildcat call for 20 Burpees and then again on next time through! Glad I was where I was!

    Tour tickets: 1 ticket punched for Chaplain.

    Announcements: See slack. School of Rock 8am this Saturday.

    Prayers: To Armstrong’s father, To our kid’s as they start Summer break.

    As always Great to lead and make today Awesome!

  • Dispelling all Fake News

    The gravity of Mary Munford was strong this am, pulling people in at 0530 and once again at 0615. Runners all did the same thing. Riders did something. Here is what the runners did.

    The Route

    4s: https://onthegomap.com/s/5qsculu5

    5s: https://onthegomap.com/s/e2gvt3lp

    Numbers, names, people strolled in, people rolled out. YHC took us out.

    Moleskin

    Great to see faces of those that have battled health challenges and to have them back out tackling the day. There was also an instance of someone who miraculously has already recovered from surgery that has not yet happened.

    YHC wants to specifically thank Pigskin for navigating me through the fog this morning. There were points where I was running backwards and didn’t even know. Thanks!

    Announcements

    • Batteau will be a summer long pickleball tourney. Bring one, bring all to see what it’s all about.
    • Summer tour in full force

    Have a phenomenal weekend everyone.

  • Run Day

    Strong 10 for the morning run as we toured the Midlothian mines. Little less than 5 miles, keep up the good work and nice seeing numbers continuing to grow!

  • EF Phone Home

    Nice bro-code run through the neighborhoods to see the sights. The Raintree lake was calm and peaceful with some bass rising on the bugs. Beautiful morning and a great time at Dunkin’ afterwards!

  • Go for the Headshot

    4 men ready to dodge, duck, dip, dive and dodge converged at Mary for an early morning dodgefest. Here’s what happened:

    COP: standard fare

    7 of Diamonds on the blacktop: 7 Burpees in each corner. 2nd round: 14 4x Flutters // 21 Merkins // 28 squats // 21 Carolina Drydocks // 14 LBCs // 7 WW2s.

    Dodgeball! Seymore + Bodos v. Last Call + Hitchhiker. If you get hit, run to the other end of the tennis courts, 3 burpees, run back and jump back in the game. If both men get knocked out before the other is back, game over. Team Seymore + Bodos edged out the win 2 games to 1.

    Play of the day goes to Hitchhiker, who caught a ball hurled at him by Seymore while holding 3 other balls.

    SMS: Apparently dodgeball is not a draw for the pax. Really want to do this again with a bigger group- it’s SO MUCH FUN . We did find TYA huddled in a corner of the blacktop trying to repair his bike, but he would not join us. Neither would 4 other guys working out around the playground. And Handshake slept in. ?

  • Visitors welcome

    Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music.

    Disclaimer: Don’t leave here with more injuries than you came with.

    20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg stretch

    Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)

    Run around the island

    Partner up:

    Partner 1 runs a short distance, does 5 burpees and returns

    Partner 2 does the called exercise

    100 curls

    100 squats

    100 pole smokers

    Stretch

    Run around the island

    Partner up again:

    100 Swings

    100 overhead press

    100 Situps with KB anchoring your feet

    Stretch

    Run around island

    15 Triceps in cadence

    15 KB Lunges in cadence

    20 Lawnmowers each arm OYO

    20 overhead pulls OYO

    60 count 6-inch leg lift

    Back to the flag for numberama, namerama

    Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.

  • Wow its the perfect weather for F3

    4 gathered to enjoy some fellowship, running, muscle work and enjoy the last day of May weather.

    The Thang: head off to Short Pump Park from Flag. Nice run to get underway and then stopped for a warm up of 20 Side Straddle hops, 20 Don Qs, 25 LBCs and recover.

    Head towards pavilion and find sleeping homeless person so we keep moving to the fountain park. home base for exercise with loops around park in between. 25 reps of Merkins, run, 25 squats, run, 25 WW2s, run, 25 Burpees, run. Next set: 25 American hammers, run, 25 squats, run, 25 LBCs, run, 25 Merkins and run loops again. Head over to West broad village, stop at random corners. 1st we did 15 Merkins, 15 jump squats, mosey stop and 15 american hammers, 15 WW2s, mosey next corner we 15 LBCs with 1 leg extended and one up, switched legs and 15 more. mosey back to flag around bus loop and at flag we did 20 more Merkins, 60 seconds of leg holds at 6 inches. thats a wrap. 3.2 miles covered and plenty of beach body work done. I closed in prayer with thanksgiving for the beautiful day and freedom we enjoy.

  • Ultimate Frisbee Timberwolf Edition

    14 Semi-Pro Frisbee players gathered on the hallowed field of Tomahawk Creek Middle School. Here’s what the roaring fans in the bleachers observed :

    Mosey to football field

    F3 Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    Brief description of Ultimate Frisbee rules with this added kicker : 1 Navy Seal Burpee for every drop and missed throw, 2 Navy Seal Burpees as a Team every time you get scored on

    Final Score : Rosie’s Roses 6 – Oyster’s Shellfish 2

    Most Catches Award goes to Benny

    Best Catch Award goes to Rosie

    Best Collision goes to Ikea and Heist

    Best Defense goes to Warby and Oyster

    Best Wipeouts goes to all of us

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -DTH is leading family friendly bootcamp School of Rock after the Rock N Roll Q this Saturday. Snacks and Drinks will be there.

    -Next week Fri 6/9 Happy Hour at Diamond Billiards whenever you can get there. Some will arrive as early as 5:30 pm. We’d love any of the PAX from different regions to join us. Always an open invite

    NMMS : Had a blast today! Sorry the field was wetter than I thought it’d be after a full day of sun.

  • “You’re and Idiot…”

    A Lucky 13 pretty much followed the prescribed route, despite Fudd’s period interruptions during the instruction period.

    The route:

    • Route shown below is for 5 miles
    • 6 Milers (Add):  When taking Three Chopt to Hanover, turn right on Stuart and return on Kensington (1Mi horseshoe)
    • 4 Milers:  Follow route below however once you get on IRIS, follow golf course down to Ridgeway and straight on down back to start

    https://onthegomap.com/s/el33u66c

    Saab abildes

  • “Bloody Knuckles” Inaugural ride

    4 road warriors met at Shiplock Park downtown for the first iteration of the Century ride training team. Objective is to ultimately do a century (100 mile) ride to Williamsburg and back later this year. We rode east along the Capital Trail until we decided it was time to turn around and ride back. Summary stats for the ride: 33.8 miles in 2 hours 20 mins. Avg pace was 14.5 mph.

    The name for this OTB workout was inspired by Whittler’s bloody knuckles that he displayed upon posting. Apparently a concrete wall outside his domicile upset him so he decided to teach it a lesson.

    This won’t be a regular, weekly AO so DM YHC if you want to be in the braintrust for future rides. Different locations and launch times were discussed to accommodate as many PAX as possible.