Category: Richmond, VA

  • Two Steps Forward, One Step Back

    As has become more of a trend, it had been a while since YHC’s last Q. A Tuesday evening group text from Lighthouse asking for a Q came through yet again and YHC raised his hand. Here’s what we did:

    Decided to draft on Gypsy’s parking deck workout from a week prior and return to the scene of a Gypsy beat down so that we could perform a favorite of mine, the Paula Abdul. Travel up 2 levels of a parking deck, back down 1 and so on and so forth. I always turn these into a bit of an escalator as well, adding an exercise on each ascent/descent.

    We performed a perfunctory warm up after our jog to the deck – SSH, Imperial Walkers, Arm circles, and then commenced the workout.

    Run up two levels to perform either an upper/lower body exercise, run down 1 level for some core work. We rinsed and repeated this all the way to the top, adding 1 additional exercise with each stop (classic escalator).

    Appreciate the opportunity to lead.

  • CSAUP Phase 1 – Ruck

    16 fearless HIMs gathered in the waning gloom for a little ruck action.  3 mi route below.

    YHC took us out.

    NMS-  It was great to see PAX from all over the region today. Thanks for making it out to Currahee gents! 

    Rucking was something we did all the time in the Army.  YHC needs to work at it to get back to the standard of 15min / mi for 12 miles.

    • If what we did wasnt hard enough for you, set goals for more weight and faster – the best can hit a pace under 12min / mi without running.

    YHC enjoyed walking with Prairie Dog and Brimstone today who are visiting us from New Orleans and Mississippi for an extended mission trip out toward Rockville. Found out that Prairie Dog was in the Louisiana National Guard where he was a Gun Bunny and then a Chaplain. They love rucking and do it much more often than Bootcamps.  Interesting to talk about the regional differences.

    Get Some!

  • Long live the Alamo.

    Morning amigos. 15 strong came out in the gloom this morning, including three fresh recruits.

    Warmorama: 1/2 mile jog up to Rankin Lane Culdsec and back. 

    Gave the F3 prepared speech (nailed it): F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Went through the main F3 tenets, the disclaimer and worked our way through the rest of the warmup: 

    SSH/CHS/Mountain Climber/Merkins/Flutters/

    Mosey to Courts for COP 1 and 2

    COP #1Partner burpee and Booyah Merkin

    Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 burpee. Repeato until Pax built up to 5x reps.

    COP #2 Warby leads four corners. “Lady of night” style:

    10 merkins (1)

    20 Jump Squats (2)

    30 Monkey Humpers (3)

    40 LBCs (4)

    COP # 3 Triple Check in the lot (from courts to dumpster)

    Squats/Decline Merkins/Runner

    COP # 4- Mini Dora (50/100/150)

    LBC/Squat/SSH

    COP #5: Ring of Fire abs

    Numbers/Names

    Nancy took us out in prayer (thanks brother).

     

    FNGs

    1. Jake (brought out by Warby) aka “Rudy.” Diehard Notre Dame fan.
    2. Jim (brought out by Armstrong) aka “Goldeneye.” Says he does government consulting…sure. ?
    3. John (brought out by Blacktop) aka “Swoop.” Eagles fan.

    Mumblechatter about YHC being too nice with the names for the FNGs. All I can say is grab the Q next time boys!

    Good deal of SOJ stuff going on this month. We also cap off May with a convergence.

    Closing thoughts: Since opening the Alamo, we have had the following FNGs:

    1. Warby
    2. 3 Doors Down
    3. Nap Pod
    4. Armstrong
    5. Cookie
    6. Pelé
    7. Blacktop
    8. Merman
    9. Goldeneye
    10. Rudy
    11. Swoop

     

  • Graveyard Shift OTB 5/8/23

    3 Running Dead saddled up at 4:30 am for a group run exploring some new territory. YHC led them out of Rockwood Park via the utility road, across Hull Street into shopping plaza, and back into the Oxbridge Neighborhood. Zombie Brain was affecting YHC this morning as I tried to remember a route in my head that I devised 2 weeks ago. Had to take quite a few U Turns but still accomplished this 4.65 mile run :

  • The Violent Bear It Away

    Eight, no nine, no eight morning warriors with simmering violence in their souls converged at Hoedown at 0530. Here’s what went down:

    COP at the first Third Church lot: standard fare.

    Merkin Jax (c/o Florence) 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down. Mosey to middle lot

    Triple check: P1: Block thrusters , P2: American Hammers , P3: Run the lot. // Round 2: P1: Chest Press, P2: Flutter Kicks, P3: Run the lot. // Round 3: P1 Block Swings, P2: LBCs, P3: Run the lot. Repeato the whole thing with P3 running Bernie Sanders. Mosey to back church lot.

    11s: Burpees and WW2s. Mosey back to the start.

    COP: Oblique Merkins, Elbow plank

    NMS: Having watched John Wick 4 at the theater last night and having drunk 64 ounces of coke, the Q was running on little sleep and lots of violent fight scenes in his head. One of the first semi-humid mornings where a towel and change of shirt is needed for the drive home. A portent of things to come. Great to have Snuff up north of the river, hope Singer’s GI is ok. SYITG

  • Miles, Coffee and Fellowship – just another great Sunday morning

    6 runners, plus 1 four-legged leader, and 3 walkers maneuvered the mean streets of Midlothian while sharing stories and getting a sweat going. Great morning for a run! Thanks for showing up men.

  • Preblast – Memorial Day convergence

    Preblast – Memorial Day convergence

    Join us at 7am on Monday 5/29 at Belle Isle for our annual Memorial day Convergence.

    We will do a beatdown finishing at the War Memorial and have coffee and bagel fellowship after.

    Remember that May is FNG month. Bring an FNG out this month and get him to the convergence. Special prize to the region with the most FNGs and to the top recruiter.

  • CSAUP Phase 3 – 12 mile run

    8 runners, 3 walkers, and one logistics expert made it out to the third phase of runs. After a little reorganizing and realizing that we had planned team members missing and an odd number to make three full relay teams, we decided to split the Pax into runners and walkers and simply take breaks between 5, 3, and 4.5 mile runs.

    Offshore took us out. We are all grateful for something. Thanks for sharing.

    NMS – Enjoyed talking to local citizens as they finished up a photo shoot with a candidate and sharing the F3 mission. The camaraderie and 2f between runs and hanging out with this crew was truly enjoying. The weather was perfect and training goals were accomplished. Some PAX have never run that far in their lives, and some haven’t done it in a long while due to injury. Looking forward to the next CSAUP.

    TCLAPS and special thanks to Upchuck, Shakedown, and Offshore for extra logistics. Thanks for stepping forward men!

    Also thanks to the PAX for thinking through an audible on the relay. It was much more fun running with the group and YHC was able to make my Senior’s last ballet recital!

    Get some!

  • CSAUP Phase 2 – Bootcamp

    33 PAX made it to the Far West End for a little Beatdown and the second phase of the CSAUP.

    According to Senator Dunnavant crew who was filming a campaign add during the beatown, this is how it went down more or less.

    Mosey to the COP – 25x SSH, 10x Don Quixote, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x HRM, 12x SHAZZAMs, 1 OMC merkins. Flip it over. 10x Snow Angel, 10x Hello Dolly, 10x flutter kick,10x Rosalita, 10x HtH, 10x Crunchy Frogs. Mosey to Circus Maximus.

    Triple check. Run the loop, BTTW, Squats. Fudd shows up.

    Curb Crawl to 5 and back down.

    Pole smoker audible. Apparently we have never done this before, Q revolt ensues. Call it, Mosey back to the flag.

    Finish it off with 50 flutters, 10 Hello Dolly, 15 APD.

    YHC took us out. Bagels and Coffee Fellowship.

    Announcements – May is FNG drive. Bring an FNG out during the month and get him to the Memorial Day Convergence.

    NMS – Thanks for everyone that made it out and for letting me lead. Really excited about all the pax from across the region making it over for this little CSAUP.

    Welcome to Warhol. He is an overall handyman and an artist and we are glad to have him.

  • Choose Your Poison

    Mudslide rucked. Florence ran. We came, we conquered.