Category: Richmond, VA

  • Coupon count: 10… err 9

    Eight emerged from the gloom to see how work is progressing on the Carillon. According to the dogs staging a sit-in at tables in the Amphitheater this is what transpired.

    After the customary disclaimer QIC opened the back of his standard size SUV and handed each member of the PAX at least one shiny new cinder block. Some were fortunate enough to receive two! The group moseyed to the Ha’ Penny Stage to begin replenishment of the coupon supply.

    At the Stage – COP: SSH, Helicopters, IW, DQ, C Squats, Merkins, LBC, APD all in cadence

    Coupon Count: 10

    Group into groups of about 4 for a Triple Check with the new coupons – Curls, Chest raises, runner touches 5 trees. There was some confusion about groups and actual head count. After a couple rounds QIC decided to move to the next activity with hopes of keeping things a bit more organized. Deposit coupons under the stage. One coupon did not survive it’s initial action encounter. RIP

    Coupon Count: 9

    Mosey to the street at the opposite end of the big field: Increment merkins at lightposts to intersection /Increment burpees on the return

    Mosey to the Amphitheater – 5 box cutters on each step going down, 5 merkins on each step coming back up

    Mosey to the Field – The Beast (6 sets of 6 exercises repeated at 6 intervals down the field and back). Exercises were LBC, Squats, Carolina Dry Docks, American Hammers — called for time

    Mosey back to the start by way of the Ha’ Penny Stage to collect the remains of the broken cinder block. Limbs and torso were disposed of.

    Three minutes of Mary: Freddie Mercury’s IC, APD’s IC, Flutter kicks OYO

    Numberama / Namerama. YHC took us out. 2nd F at Libbie Market as per custom where we had a Flatline sighting in a snazzy Army sweatshirt.

    Announcements:

    • CSAUP May 6 at Currahee – see the pre-Blast and Gomer Pyle for info – Ruck 6am, Bootcamp 7am, Relay Run 8am
    • There is a volunteer opportunity at Dogwood Dell on Sunday 5/7 at 8:30a – Come help build a children’s play area in the garden area that has been developing along Love Hill behind Barker Field. Posh has info which was shared in the 3rd F channel on Slack

    Prayers: Fergie’s brother was diagnosed with cancer this week. It’s been an unexpected blow to his family but they are ready to fight! Up Chuck’s nephew is dealing with the loss of a Marine buddy in a training accident.

    Thanks to everybody who posted today and helped shuttle the new coupons into place. I didn’t expect to break one out of the gate but thank you also for helping to clean up the fragments. Thinking about the coupons being removed/cleaned up lead me to reflect on how fortunate we are to have access to the public spaces for our AO’s and how important is we continue to respect them and respect other users of them. I’m proud of how well we do this! Our opportunity to use these spaces the way we do is a privilege we never want to take for granted.

    Thanks for the opportunity to lead and be part of something bigger than myself. SYITG

    Work on the Carillon appears to be happening. That’s about all I can say.

  • Dic-Tater-ship

    Q wasn’t feeling too hot this AM and the pax may have felt the wrath. But we had fun, didn’t we?

    In honor of the NFL Draft we started with a new one from the Exicon, 1st and 10 (basically 11’s with Merkins and Burpees). “Great” idea to start with 55 burpees, right? Took a break from running with a Jack Web (1 Carolina Dry Dock to 4 Arm Presses, up to 40). Then Ab work: 20 Crunchy Frogs, 20 Freddy Mercury’s and 20 Mercury Freddy’s. Rolled over and started a Bear Crawl-Merkin march to mid field. More Abs with 20 WWII’s, 20 WWI’s, and 10 V-Up Roll Ups. Back to legs with a Dora of 100 Heal Lifts, 200 Lunges, and 300 Squats. A mosey to the playground for another new one from the Exicon, Worst Merkin Ever. Wide Arm, Regular, Diamond. 10 of those and pax was done. Some stretching, another burpee, and more stretching.

    Announcement: May 7th starting at 8:30am need volunteers to construct a play area for kids out in Dogwood Dell Park. Confirm with Gypsy

  • Fire Up the Crucible

    Blackwell neighbors were treated to the sights and sounds of the PAX getting The Crucible back in business. The THANG:

    Mosey around the school and back to the playground for COP.

    COP: SSH, IW, Bird Dog, Suzanne Somers, Suzanne Somers with a Half Side Plank (“on steriods”), Suzanne Somers with a Full Side Plank (“roid rage”), McGill Crunches

    Mosey to the picnic tables for: PAX 1 is the timer – runs back to the cars and performs kettlebell exercise (Round 1 – Tricep Extensions, Round 2 – Curls, Round 3 – Bench Press), PAX 2 Dips, PAX 3 American Hammers, PAX 4 Derkins. Rotate when PAX 1 returns.

    Mosey to the bluetop for four corners: 10 Squats, 20 Merkins, 30 Flutter Kicks, 40 SSHs. Along the “short” sides (full length basketball court), Bear Crawl or Crab Walk (PAX choice). Run along the long sides.

    Back to the cars for one round of: PAX 1 Overhead Pulls x10, PAX 2 American Hammers, PAX 3 Six Inches, PAX 4 Flutter Kicks. Rotate when PAX 1 finishes.

    1 Burpee

    COT

    Announcements: CSAUP next week at Godwin High School. Rides will leave from men’s and women’s THP at 7:30am next week. There is a plan for more planning at ETs tomorrow morning. The team of Flintstone + 3 THP women are looking for challengers.

    NMS:

    Welcome Nacho, who doesn’t each nachos and hasn’t seen Nacho Libre. But he grew up as a wrestling fan. Credit to Joey Chesnut for the name.

    YHC worked in some back exercises from PT into a back-friendly workout, with a Burpee on top so that Nacho would be properly introduced to F3.

    Solid work by the PAX today!

  • Bro-code

    Last Friday Bro-Code..

    It was raining..

    The pax showed up..

    We ran the Bro-Code route…

    COT along the run..

    Show to know more.

    v/r

    John (Gypsy) Boles

  • I Get Wet

    3ish cars waited with drivers in the parking lot until the last possible minute step into the soggy gloom. 530am hit and we got out of vehicles and moseyed to the overhang. Turn on some Andrew W. K. and get to work.
    wamrerama including, ukranian soldiers, collard pickers, flutters.

    triple check with a runner running the bus loop. Then right on time with the downpour we did a nice loop through around the school. More triple checks, another lap around the school, Merkin jacks and captain Thor’s, finished with gorilla shuffles, curb crawls and Mary.

    announcements

    good luck to those going to rugged maniac tomorrow!

    Nmm

    great to get a bad weather workout in. YHC felt challenged when mentioned by Honeydo on slack. What better time to play the classic 2001 album “I Get Wet” by Andrew WK

  • Buttheads

    Buttheads

    Four nincompoop runners accompanied three nincompoop ruckers for today’s RAMM. Yesterday’s slack teaser only resulted in a few takers; perhaps without the teaser no one would have shown. These are today’s questions that will never be answered.

    The Route

    Inspired by last week’s personal diversion coming back from Monument, this week’s route promised to be the simplest complex route ever.

    Course boundaries were Hamilton to the east, Broad to the north, and Chantilly to the west. Start by turning right on Grove. Take first left. Then first right, left, right, left, etc. until you reach a boundary. Once a boundary is reached, turn around 180 and head the other direction, following a similar pattern.

    6s doubled back once they hit a boundary mother goose style to add mileage before continuing on.

    Numbers, names, YHC took us out after coercion from Wedding Singer to move along.

    Moleskin

    YHC enjoyed this route. After mapping it out yesterday, the route reminded me of the old 80s video game Q*bert. No box jumps today, simply a lot of left and right turns. Could have been an advanced level of Q*bert back in the day.

    Upon arrival at home, YHC was greeted with strange looks from my 9YO. His comment was, “you ran in this?” YHC replied, “Absolutely! We are a bunch of nincompoops.” After inquiring what a nincompoop is because he had never heard that term he replied with, “We call them buttheads these days.” Buttheads indeed.

    Thanks to the 4 runners who endured my creativity. YHC will lobby Lockjaw to name this route the Q*bert route.

    Enjoy the day fellas. We bring the weather to everything we do! Bring sunshine today!

  • No old men snoring

    YHC was half hoping to see an empty parking lot and he may or may not of quickly retreated to the comforts of his Peleton. However 4 HIMS were wet and eager to get things going to close out this week on a high note. Armstrong noted he was sure no one was going to be posting and that we were praying him! Little does he know this PAX. One thing about a workout like today, it may not feel good to get started but it feels even better when complete! Thank you PAX for pushing me!

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

    Flex Friday- Circle up with cinder coupons. I called the first 6-8 coupon exercises then we rotated around each PAX called 1 with coupon exercise and 1 without. There were several mosey’s twisted in just to get the heart rate up. Wildcat calling burpees with coupon overhead was brutal and Armstrong calling 5 parking lot lengths shuttle runs really elevated the heart rate. Many exercises were completed and solid mumble chatter was had.

    Announcements: All really appreciated each HIM that showed up and gutted it out on a sunny and 72 degree day.

    YHC took us out in prayer. SYITG.

  • Lucky Horseshoe

    4 men braved the rain to post at The Creek this morning. The PAX stayed in the inner courtyard to try to stay dry.

    COP

    • Lucky Horseshoe
      • Mountain climbers x 20
      • Reverse snow angels x 20
      • Flutter kicks x 20
      • Squats x 20
      • Merkins x 20
    • Lunge around the inner courtyard, with jump squats at each truss.
    • MoM, stretching
    • Numbers, names, Yardsale took us out
  • No Mercy 3/4 Mile

    WARMARAMA
    Mosey to the MS parking lot and ease into the warm up with dead man hangs. The copious amounts of groaning and moaning from the PAX during dead man hangs set a strong tone for the rest of the morning. Also mixed in Cherry Pickers, Merkins, DQs, Freddie Mercurys, LBCs, and helicopters.

    THE THANG
    Experimented with a new pearl called Clockwork Orange. Each man stands on side of hill. With feet in the center of the clock, do 1 burpee (at 1 o’clock), 2 WW2s (at 2 o’clock), 3 burpees (at 3 o’clock), 4 WW2s (at 4 o’clock), all the way around the clock until 12 o’clock. Needs improvement (i.e., do on flat surface or less steep hill).

    No Mercy Mile was next on the list. Line up on track. Lap 1: 25 Merkins at midpoint of straightaway, run to curve, Bear Crawl curve, run to midpoint of straightaway, do 25WW2s, run to curve, Lunge curve. Lap 1 done. Rinse and repeat. Lap 2: wide grip Merkins, Bear Crawl curve, Alabama Prom Dates (even more moaning than the Dead Man Hangs during Warmarama), Lunge curve. Lap 3: More of the same but swapped Bear Crawls for Bernie Sanders and Lunges for Reverse Lunges. Only finished 3 laps because of time.

    BTTF
    Moseyed back to start after 25 Jerkins on an unsuspecting pole.

    ANNOUNCEMENTS
    Machismo’s office is coming along. Possible destination for a beer (not work) in the future.

    NMS
    Good to be with you boys this morning. Enjoyed the laughs and the rolling down the hill during Clockwork Orange. Also appreciate the life and family updates during our No Mercy Mile – really 3/4 mile.

  • That sucked

    Hi all.. hope all is well. My ego is still recovering fron another WTH beatdown. Every once in a while you have to break out an old beatdown that sucked.. Welp.. the WTH parking deck is just such an occasion. It’s super simple on paper but not in execution.

    4 pax joined in.. disclaimers given and off we go.

    Mosey from AO at Pocahontas Middle school to Short Pump Back St 4 story parking deck.

    COP: some SSH, some IW, some windmills

    The Thang: The Parking Deck (WIB)

    Do 20 of call exercise at top of each ramp and the flat turn until you get to top then run to bottom and circle back for the 6. Do 3 times with different exercises.

    called exercise: Round one Merkins.. Round 2 WW2.. Round 3.. Jump Squats.

    Run back to AO.

    Over all its 3.5 miles, 120 merkins, 120 WW2, 120 Jump Squats. … oh dang. I just had a hell of an idea thinking of my my buddy Attila Gridiron workout.. next WTH parking deck will be compounding.. OUCH!. YUP. it’s gonna happen.

    Ok.. I’m done. Have a great day. Love y’all. Call someone you haven’t heard from like Probation or Carmax or Easyride or your long lost uncle.

    Until next time. SYITG!!

    One last thing… the sun rise from the top of the parking deck at 6am IS AMAZING.