Category: Richmond, VA

  • Rugged Bermuda Maniacs

    4 Obstacle Course Runners showed up to the inaugural Bermuda Triangle 5k OCR Course. The walker that Big Rig tried to EH witnessed the following :

    No Warmarama or Disclaimers

    THE THANG (We did the following without stopping for any breaks) :

    Mosey to wooden poles. Do 20 Pole Smokers

    Mosey to Workout Station behind School. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey to basketball court. Do Lunges across to other side and back again to the start.

    Mosey to wooden poles. Do 20 Pole Smokers.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to bottom of hill. Crawl Bear up to the top.

    Mosey to benches. Do 50 Dips.

    Mosey to football field and go straight into a 100 yard sprint.

    Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

    Mosey to benches. Do 25 Dips.

    Mosey to bottom of hill. Do front facing crab walk up to the top.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey to basketball court. Do Lunges across to other side and back again to the start.

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to bottom of hill. Crawl Bear up to the top.

    Mosey to benches. Do 25 Dips.

    Mosey to football field and go straight into 100 yard sprint.

    Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

    Mosey to benches. Do 25 Dips.

    Mosey to bottom of hill. Do front facing crab walk up to the top.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups. (State Farm had to head out here)

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out.

    Announcements :

    -Big Rig has the Rock N Roll Q this Saturday.

    -DTH leading Scott’s Addition Brewery Tour this Saturday starting at 3 pm at Veil, then Starr Hill, then Vasen

    -See Slack SOJ Channel for Orange Crush’s announcement on 11/11 Ruck details

    Prayer Requests :

    -Big Rig’s mom healing from surgery

    -YHC’s Dad’s health/assisted living needs, job search, and peace for Israelis and Palestinians

    NMMS : To be honest, I didn’t want to get out of the fart sack today but I’m glad I did. Really struggling with motivation lately, probably due to a lot of trials going on right now. Thanks for coming out today and putting up with my twisted invention of doing an OCR during a Q

  • Happy HP

    YHC arrived today planted the flag and with no one at the Q for this one, annouced a HP was in order this morning and 4 others joined the party and here is what went down.

    COP

    Slow mosey to the East Entrance of Atlee HS. We circle up for 10 4ct SSH, 10 DQ’s, 10 Imperial Walkers, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 Alabama Prom dates, 10 reverse scorpions, 10 scorpions and 20 merkins.

    The THANG

    We mosey to the parking lot and set up 4 stations with a runner as the timer. Station 1 – Dips, Station 2 – Alternating Lunges, Station 3 – LBC’s, Station 4 squats, Station 5 -run to the 3rd island in the parking lot and return as the timer. We all rotate stations to complete a set. Perform 2 more sets for a triple check.

    Hand off to Bulkhead – who has us mosey to the Basket ball court in the rear of HS. We do the seven of diamonds Brocode. First rotation we do 7 merkins at each corner, some of the brothers did diamond push ups, and any variety as long as there was 7 reps at each corner. Next we did 14 squats at each corner, then did 21 single ct DQ’s at each corner. We were running out of time, moseyed back to flag.

    COT

    Numberama, Namerama, trout took us out in prayer.

    Moleskin

    We discussed the shoe drive for this month and to bring these to any workout and Corned Beef will collet for the DaVille group. A lot of mumble chatter this morning on how we continue to motivate each other to post and feel blessed that we are able to work out and appreciate our peaceful nation with all that is going on in the world.

    Great workout this morning gents and we will see you in the gloom soon.

    Cheers….CB

  • You only screwed up one thing …

    After observing how many stars could be seen and whether any in the PAX had seen shooting stars, mosey to the upper blacktop for Warm Up.

    Warm up

    • SSH – 20
    • Ukranian Soldiers – 10
    • Imperial Walkers – 10
    • Don Quixote – 10
    • Merkins – 10
    • WWI – 10

    Thing 1 – Mosey to Third Church parking lot for 4 corners.

    • Start with bear crawl to first corner
    • 10 Hand release merkins
    • Bernie Sanders to second corner
    • 20 WWIIs
    • Crab walk to third corner
    • 30 Burpees
    • Bernie Sanders to fourth corner
    • 40 squats

    Native American style run back TES horseshoe

    Thing 2 – Triple Check

    • Partner 1 – Balls to the Wall
    • Partner 2 – Freddie Mercurys
    • Partner 3 – Run half way up ramp, then 10 dips and return

    Thing 3 – 11s in the Parking lot

    • Burpees
    • Shoulder taps

    Finished up with 10 Alabama prom dates.

    After numbers and names, the PAX offered critiques on how YHC could have improved his VQ which he will note for next time. YHC then closed out in prayer.

  • Hot Potato, Hot Potato, Hot Potato 

    It might’ve been a little cooler out there this morning, but the hot potato kept us all warm. 

    WARM UP (Vagabond)

    • Run
    • SSH
    • Butt kickers
    • Arm Circles
    • Cherry Pickers
    • Ukrainian Soldiers
    • Imperial Walkers
    • Scorpions Kicks

    Thing 1: Dealers Choice (Vagabond)

    Each lap of the horseshoe another exercise was added by the PAX

    • 10: Incline Merkins
    • 9: Monkey Humpers
    • 8: LBC
    • 7: Squats
    • 6: Dips
    • 5: Mountain Climber
    • 4: SSH
    • 3: Burpee
    • 2: Merkins
    • 1: Navy Seal Burpee

    Thang 2: Pumpkin Burpees (McGruff)

    • Two Burpees at each pumpkin light pole

    Thing 3: Triple Check (Heist)

    • 50: Squats
    • 100: LBCs
    • 150: sides, treadle hops

    Heist finished it off with a circle of stretches

    Numbers, Names, Announcements and Prayer. 

    Make it a great day fellas!

  • How healthy are pop tarts?

    Three men took to the road in Rutland for an early morning Thursday run. The weather was close to perfect and the pace was quick.

    The Route

    We did the traditional Rutland Loop going into Cool Spring, then Knollwood, then the loop in Cool Spring West, then back into Rutland to finish. The pace was quicker than normal with the runners completing 5 miles.

    COT – Numberorama, Name-O-Rama, Announcements, YHC took us out

    NMS

    Lots of mumble chatter this morning including where Pop Tarts rank in healthiest foods. Don’t look up this information if you believe Pop Tarts are a delicious and nutritious start to the morning.

    Gotta Run!

    Phonics

  • Kabota’s Comz reminded me

    Reading the new post by Kabota on what’s happening this week and remembered I forgot to write the Currahee BB.

    While a few core Currahee pax went SOJ to capture the flag, 6 held the line back home. No Q Hilly route impromptu 5 miler was called.

    South on Pump over Gayton left on Waltham. Follow Waltham around and cross back over Gayton onto Raintree. Run entirety of Raintree to Ridgefield. Left and up that damn hill.. right on Eagle View.. left on Glenn Eagles. Left on Old Prescott. Cross over to Godwin H.S.

    5 miles 255 ft elevation gain.

    Announcement in Slack

    TAP for Homer’s mother that is currently in the hospital.

    v/r

    John (Gypsy) Boles

  • Quads for the quad

    4 guys came out to tackle Dapile this morning. Was supposed to be a hot potato but two guys took it over.

    COP — IW, helicopters, DQ, Dying Cockroach, american hammers, arm circles in american hammer position, american hammers, arm circles (reverso) in am ham position, other things…
    OPUS turn
    Dora
    100 derkins
    200 dips
    300 step ups (changed to SSH for time sake)
    other partner bear crawls to the curb and runs back. Later changed to Lunging

    10 2 count mountain climbers, short sprint repeato 2x

    MR HOLLAND
    crossy road — various ways of crossing the road (bear crawl, broad jumps, etc.) No one got hit by a car, so it was successful
    SSH for the cars as they came by
    20 WW2 situps

    Alphabet activity every speed bump on the way back
    starting with F
    F — Freddy Mercuries
    G — gas pumps
    H — Helix/Hindu Squats
    I — Ice skaters
    J — Jump Squats
    K — Kicks of Flutter
    L — Lunges
    M — 3 way merkins 10 regular, 10 arms further out, 5 diamonds
    N — Not Falling over (one legged squats)
    O/P — Opus loves Plank Jacks

    Back to the Flag

  • Not according to plan

    We had two visitors (Swank, Dollywood) from Charles Town WV, not far from Harper’s Ferry, here for a wedding. Tater also talked a passerby into participating. (Sri from Capital 1.) Hope he shows up again!

    Disclaimer

    Warm up

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixotes
    • 20 Ukrainian Soldiers
    • Hamstring stretch

    Indigenous People’s Run: I brought a green dolly. The first 3 people in the line hold it over their heads. The next people, except for the last one, get 2 bricks each. We run to the middle of the covered walkway. The last person runs to the front and displaces the first person, etc. This didn’t work out as planned.

    • to the middle of the covered walkway:

    Covered walkway

    • Stretch
    • 7 minutes of Burpees

    Triple-up

    • Partner 1: Timer carries 2 bricks and runs to the end of the walkway.
    • Partner 2: Pole-Smokers
    • Partner 3: 10 Merkins/10 Squats, 10 Merkins/10 Squats, etc.

    Near death Mankillers: Less awful version of Mankillers

    • 10, 8, 6, 4, 2

    Wall Routine on the school wall

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    11s with brix (everyone got to carry a brick back and forth between school wall and covered walkway

    • Squats and Mike Tysons

    Indigenous People’s Run, sort of.

    • back to the parking lot.

    Last 3 or 4 minutes

    • Stretches
    • 60 count 6-inch leg lift
    • Brazilian Mind bender

    Announcements: none

    Ecclesiastes Chapter 3

    There is a time for everything and a season for very activity under heaven:

    • A time to be born and a time to die,
    • A time to plant and a time to uproot,
    • A time to kill and a time to heal,
    • A time to weep and a time to laugh,
    • A time to mourn and a time to dance,
    • …
    • A time to love and a time to hate,
    • A time for war and a time for peace.

    And here we are, more than 2,000 years later.

  • “This is going to be the worst workout ever” -Handshake

    The Bash Brothers were texting on Friday night and noticed a still empty Q sheet for Dogpile. Both lacking motivation the idea of a co-Q was thrown out and it offered just enough motivation. At 1930 hours it was a good idea but when the alarm went off at 0520 it was was a terrible idea, but that’s how it goes sometimes.

    Round 1 – EF Hutton Q

    COP of various exercises (YHC isn’t as good as Hutton at remembering this stuff)

    Mosey to the bottom of the Amphitheater for a modified Self Destruction: 1st Incline Merkins 2nd Squats 3rd WWII’s escalating to 18.

    Mosey back to the circle for a Circle Work. Bear Crawl to the Manhole Cover 1 Burpee, Crawl Bear back 2 Burpees, Polar Bear 3 Burpees, Reverse Polar Bear? 4 Burpess, and something else to 5 Burpees

    Round 2 – Handshake Q

    Mosey back to the top of the Amphitheater for another modified Reverse Self Destruction: 1st Dips 2nd 2-Count Flutter Kicks 3rd SSH’s.

    Mosey to the Stage for some light stretching for 2 minutes

    Mosey back to the bottom of the Amphitheater: 2 Squats 1 2-Count Step Up all the way to the top, non escalating

    Mosey around the circle 3 times to pretend we did some actually running

    52 in-cadence SSH’s to honor Gomers age. *New Exercise Alert* YHC thought we were going to run out of time so YHC called for “Traveling SSH’s” where you do a SSH while kinda hopping forward to make out way back to the flag. It was a disaster, but funny.

    Mosey back to the flag for in-cadence HRM’s, WWII’s, something else?

    Announcements – SOJ’s Paint-A-Block party at Rockwood Park tomorrow (Sunday, 10/15) from 4-6

    Prayer Requests – Whitesnakes family, Wild Cat, Yee-haw/Liv.

    NMS – good times today, solid crew, lots of personality. We were glad we missed the rain and the it wasn’t the worst workout ever. Thanks for holding off on signing yourself up, Bootleg, it gave us the last minute motivation we need to not see it go empty.

  • Rosie Might Be A.I.

    8 Metal Heads jammed out to Florence’s greatest hits. Here’s what Warren (the next potential FNG) witnessed :

    Definition of F3, Core Principles & Disclaimers

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

    THE THANG :

    Turn on the tunes featuring Alien Ant Farm, AFI, Killswitch Engage, Pantera, Avenged Sevenfold, Drake, Faith No More, and Rick Ross

    Coupon Dora 1 : 50 Squat Thrusters, 100 Curls, 150 Flutter Kicks DC (Timer runs to basketball court and back)

    Coupon Dora 2 : 50 Swings, 100 Lawnmower Pulls, 150 LBCs (Timer runs to basketball court and back)

    Mosey to basketball court

    Perform a movement to opposite side, plank for the Six, then mosey back to start for another movement. We did : Crawl Bear, Front Facing Crab Walk, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, Lunges

    Mosey to benches by concession stand for 50 Dips

    Mosey to last parking lot by side entrance to forest trail

    Run from the bottom of that parking lot uphill across all 3 parking lots as fast as you can. Al Gore for the Six

    Mosey back to start and into forest trail to the workout station

    4 rounds of 5-10-15 (5 Pull Ups, 10 Merkins, 15 Squats)

    Mosey BTTF via backwoods trail that runs parallel to Courthouse Rd (almost get lost along the way)

    Circle Up for Mary : 10 One Legged LBC’s on each leg, 30 Flutter Kicks IC, 40 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests :

    -mental health of extended family of PAX

    -YHC hearing back on possible job offer on Monday. Ongoing applications and interviews

    Announcements :

    -Tomorrow Family Day at Rockwood Park 4 pm – 6 pm. Bring an entree or a side dish. Bring a pumpkin or cinder block if you want to decorate with your family.

    -Next Saturday 10/21 DTH’s brewery tour in Scott’s Addition starting 3 pm at Veil then Starr Hill then Vasen

    NMMS : The title of this BB comes from watching Rosie do Flutter Kicks in the Dora. His legs were moving so fast he looked like the Terminator. I think I saw smoke coming off the ground. Welcome Drywall who is a friend of Purple Rain and is transitioning into the house remodeling and flipping industry. Good to see Initech back out with us. Keep an eye out for him at Dogpile and Sunday Funday. YHC appreciates the ongoing support and comradery F3 provides as I’ve been dealing with my Dad’s health challenges, job uncertainty, and processing what’s going on in the world. Thank you for being there for me