Category: Richmond, VA

  • Dry A*s Guarantee

    A trio of triples descended onto the plush turf of No Toll. Q was open until early morning when YHC took the reigns for a spontaneous beatdown for the ideal sunny and 70 conditions. According to the early morning dogwalkers and the late arriving prospects, this is what will be recorded in the annals of history.

    Mosey to our usual warm up location without any extra laps around the AO and paid tolls. Introductions, disclaimers and warm ups of various concentrations both standing, planking and sixing. All was right with the world, so let us begin.

    Mosey to the bleachers for Triple Check. Dips, Step Ups while timer runs across the bridge around the 4 curbs back over the 2nd bridge. 3 rounds each. Mosey to the parking lot for another triple check. Curb Crawls, Pole Smokers, Timer runs around 4 curbs again.

    4 corners. 10 Hand Release Merkins, 20 WWII’s, 30 Monkey Humpers, 40 Mountain Climbers. Round 2: Same exercises add 5 reps each, reverse order.

    Back to the basketball courts. Indigenous People Lunge around the courts. Man in front performs 2 burpees runs around the courts and takes up the rear. Continue this for 2 rounds while PAX lunges around the courts.

    Numbers, Names, Prayers, Announcements. YHC took us out.

    Twin Team to SOT Ruck happening on 11/11. Sell Slack for deets.

    NMS: Strong PAX today with the rumbling of SOJ takeover north of the river by many of the No Toll regulars. Not the most strenuous beatdown but plenty of cardio and many of the PAX appreciated remaining dry. Good to have the lights back on at No Toll, looks like county paid the Dominion bill. Thank you Gents for providing the mumble chatter and the comradery.

  • Rucking>Running

    The Davillians voted with their feet or inability to escape the fart sack that rucking is better than running. 3 ruckers spent 1.25 hours traversing Honey Meadows. YHC ran a loop around Taylor Farms then hit the track for a straight 20-minute tempo to fully embrace the suck for a total of 4.75 miles. Numbers, names, and Corned Beef took us out.

  • Beware the Widowmaker

    14 roadrunners with various training goals came out for prime running weather. The stars were out. The air was crisp. What more could you want?

    Around the lake and up past the baseball field and up Boatwright. A left on Sassafras to Bandy and Three Chopt to Patterson.

    Right on Patterson, left on Register, right on Franklin. 4s turn on Charles. 5s on Bevridge. 6s take a detour with Bevridge to pick up Frankli again.

    4s/5s take Patterson west to Ridge Top and cut through the trail in the woods home. 6s take Franklin to Maple to Grove and come down Towana.

    Saab did an excellent job taking us out.

  • Caesar

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional. The idea is to get better, not to get hurt, so feel free to modify called exercises.

    Also, note that we have a FNG! Welcome Rainman! Works with autistic children and certain autoimmune diseases. Has 2 daughters, 12 and 10. Knows various members of Fudd’s family. Fudd with the headlock! Thanx Fudd!

    Mosey to corner Parking lot

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Move to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    To the grass playground in back; Divide into 3 groups. Rotate Clockwise

    • 20 Hanging Knee-ups at pull-up bars,
    • 20 Dips at benches,
    • 10 V-Ups at the swings;

    To the rails for

    • 10 Bulgarians, each leg, 10 Derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair LaLannes
    • 10 BTTW Toe Taps
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Alis
    • 10 Dirty Hookups
    • 15 Donkey Kix

    Mosey to the flag

    • Side plank: Feet side by side. Elbow rest. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X
    • Repeat other side

    Time’s up!

    Announcements: None

    Take out: “Render unto Caesar, the things that are Caesar’s and unto God, the things that are God’s.” The coin was made in the image of Caesar and you have been made in the image of God.

  • No Horseshoes before 7am

    11 HOA violators, quietly showed up at the Alamo clubhouse ready to take on a Monday Horseshoe. Let’s Gooo!!!

    Warmarama: SSH, DQ, Imperial Walkers, Helicopters, Merkins, LBC, Leg Lifts,Flutter Kicks.

    The Thang:

    Lucky Horseshoe
    Merkins x20
    Merkins x20, Dry Docks x20
    Merkins x20, Dry Docks x20, Leg Lifts x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20, SSH x20
    Dry Docks x20, Leg Lifts x20, Box Cutters x20, SSH x20
    Leg Lifts x20, Box Cutters x20, SSH x20
    Box Cutters x20, SSH x20
    SSH x20

    Mosey to the entrance: Triple Check
    Run to the stop sign at back.
    WWII
    Lunges

    Mosey BTTF

    Numberama:Namerama
    YHC Took us out: Thank you Lord for this great group of guys. Thank you for motivating us to start each day with a workout, a 2ndF and lots a laughter.

    NMS: Q sheet was blank for the Alamo this morning. Could have been a hot potato. Not on YHC 1000 post!!! Let’s Goooo!!! Well done boys, nothing like starting the week out with a Monday morning Lucky Horseshoe.. Looking forward to next week with Yee Haa VQ…

    Announcements: See Slack
    Food Ruck – SOJ
    2nd F Lunch: Last Friday of the month at Rusty Taco (WestChester)
    VQ at the Alamo next Monday.


  • No intervals today

    Five super studs met on a warm fall morning to avoid Gypsys threat of interval training, and see what Gomer Pyle had in store.

    The route was the reverse brookmont, which caused some consternation as it’s never been named before.

    PAX quickly understood the route and we were on the go. Some rabbits forgot the name of some critical streets (which happens often among the twisty streets in the West End). We accomplished the route with minimal difficulty. Our fast runners actually found time to put on a lot of extra distance which set Lighthouse up for a very fast run on Saturday. Lighthouse is now one of our second 6 mile runners (during a work out).

    Pigskin took us out. Coffeeteria at Dunkin’.

  • Burpee Time

    Somebody said the Q forgot to do burpees a few weeks ago, so today we made up for it. All 100 of them.

    Warm up, followed by 2 sets of 10 Jerkins, and 10 Burpees. Mosey to soccer field for a series of:

    • Go 10 yards and 1 Burpee, go to 20 and do 3 Burpees, (1, 2, 3, 4, 5) until 5 at midfield.
    • Then a break with (4) 25 count ab exercises (WWII, Heals, 2 Side Crunches, and Crunchy),
    • followed by a ladder down of 5 Burpees, go 10 yards, (4, 3, 2, 1 for the 50 yards).
    • End line we turn around and do 10 merkins every 10 yards until mid field.
    • But wait, we stopped at mid field for 4 sets of 25 abs (WWI, Knee Ups, Flutter, and Bicyles backward and forward). Next 50 yards 5 sets of 10 staggered arm Merkins.
    • Turn around and 10 sets of leg raises every 10 yards until mid field (arms and chest needed a break). Ab break of 100 American Hammers.
    • Next 50 yards was Burpee Ladder (again) of 5, 4, 3, 2, 1. Turn around with 10 sets of squats every 10 yards. 100 more abs at mid field, and Burpee Ladder.

    Mosey back to starting point with (2) sets of 20 dips, a little stretching…10 more Burpees (to reach 100 total), and another 50 American Hammers

  • Quadzilla’s Hill

    It was just before post time and YHC was getting some stretching in when what looked like DTH’s truck going the wrong way towards the entrance/exit to Rockwood Park. Here’s what he missed.

    Mosey to the basketball court for the standard warmarama

    Side Strattle Hops, Don Quyotes, Imperial Walkers, Helicopters, LBCs, Flutter Kicks, Merkins all IC.

    Mosey back to the parking lot for an Indigenous People’s Run around the parking lot with a little twist. PAX at the rear did 5 Lieutenant Dan Burpees and ran to the front. Every time we got a new front runner All PAX did 10 merkins. The leader got to set the pace and Touchdown was leading when Chaplain was the trailer and torched the pace. I think Touchdown might have had to walk home after this Q.

    After every PAX got to do their burpees and 120 merkins we moseyed over to the parking lot on the other side of the playground. YHC overheard a fellow PAX talking about how his abs were sore from a Q earlier in the week. Almost felt kinda bad for what was going to happen next.

    PAX would do a few rounds of a Dora.

    PAX partner up to complete the following while high stepping to the other side of the parking lot and back

    100 double count Imperial Walkers

    200 double count Toe Taps

    100 double count Imperial Walkers

    Next round

    100 WW2s

    100 Alternating 1 leg out LBCs (like Freddie Mercuries only slower)

    100 LBCs

    PAX would run normal to the other side of the parking lot and back.

    Now to mosey over to the bottom of the hill near the concession stand (which today will be called Quadzilla’s Hill) for one final Dora.

    PAX will Bernie up Quadzilla’s Hill and run down the stairs and do the the following.

    100 double count Ball Dippers

    100 Stiletto Squats facing down the hill

    100 Copperhead Squats

    After plenty of moans and groans PAX managed to conquer Quadzilla’s Hill. But YHC decided to make one final Bernie Sanders up it on the way to mosey back to the flag.

    PAX circled up for planking and holding at the bottom of a merkin for a few 10 counts.

    YHC meant to do a round of Mankillers sooner, but there was just enough time left for the Doozy Classic. Counting down from 10 to 1.

    It has been a while since YHC had the Q at Rock and Roll. Always great to lead this group of guys!

    Ruck for food November 11th

    Second F lunch on Friday (not Thursday) at Rusty Taco. Oyster’s paying?!

    Check Slack for details and more things F3.

  • Back with Broga

    Last week, no broga at Rock and Roll(Posh and myself were out at Tough Mudder). This morning, a group of 5 got loose and stretched out in the parking lot(right now it’s the best spot with the light situation). The idea is to stretch out everything from head to toe, some parts won’t take long yet others just to loosen up take a little bit. We hit everything finishing with a pigeon, to 3 legged dog, to knee to elbow hold after that a wide leg stretch to close things out and get ready for the main Q. Have a good one see you next time

  • F3 Tampa : Pirate Cove AO

    20 Buccaneers including 2 FNG’s and 2 Downrangers set sail on the Tampa waterfront of Julian B. Lane Park. The Pig Jig festival workers observed the following :

    F3 intro and disclaimers

    Warmarama : Father Abraham – weird combo of Copperhead Squats, Jazzercise, and SSH done to the tube of Father Abraham (didn’t make sense to me)

    20 SSH IC

    THE THANG :

    Line up for Indigenous Run with three 50 lb sand bags spread out among the PAX. PAX at the back sprints to the front. Rotate sandbags among PAX. Traveled about half a mile.

    Arrive at a bridge going over river canal

    AMRAP for 10 minutes of the following : 10 Merkins at bottom, run to top of bridge, 10 Merkins at top, run back down. Repeato and continue sharing sandbags among PAX for the travel 

    Mosey to high school parking lot

    Rotate between 5 workout stations for 45 seconds of an exercise with 15 seconds rest in between. We did 3 rounds of the following stations : Burpees, Star Jacks (squat jump into a SSH with legs flared out to the sides), Apollo Ohno’s, Peter Parkers, Flutter Kicks

    Line up for Indigenous Bear Crawl. PAX at the back does 10 burpees then sprints to the front. Repeato until all PAX have done burpees 

    Mosey BTTF

    Circle up and hold Plank. Do 2 rounds of the following : 10 Shoulder Taps IC, 10 Merkins IC, 10 Single Count Merkins OYO

    DONE

    Numbers, Names, YHC took us out

    NMMS : This is the only AO in Tampa and was just planted 3 weeks ago. They have AO’s in St Pete, Clearwater and surrounding cities but this is the first one specifically in Tampa. They’ve averaged 20 or more PAX every week so far. Great group of guys. Tough Q and great fellowship