Category: Richmond, VA

  • Hot Potato Served by White Deer

    White Deer was on the Q sheet today.  White Deer was nowhere to be found today.  Time to deploy the hot potato Q.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Merkins
        • LBC
        • APD
      • Lyndsay – step-ups and curls
    • Pigskin – 20 reps each
      • KB swings
      • High pulls
      • KB presses
      • Tricep presses
      • Renegade rows
    • Fireman Ed
      • Bear crawl and lunge around courtyard
      • Exercise rotation with the runner setting the pace
        • Overhead pulls
        • Presses
        • Sit ‘n press
        • Squats
        • Run the bus loop
    • Lighthouse
      • Exercise rotation with the runner setting the pace
        • Swings
        • KB Hammers
        • Skull crushers
        • Lawnmower pulls
        • Run the bus loop
      • Offshore – mosey back to the shovel flag for Mary
        • Flutter presses
        • COT with Offshore taking us out

    Great work from the PAX today.  A variety of exercise with everyone contributing.  We will send out an APB for White Deer.  No one had an Apple watch to tell Siri to call him at o’dark thirty. 

    God is good all of the time!

    Attila

  • What mumblechatter

    9 Mitch Buchannons, getting ready for pool season. Let’s get after it.

    WARMARAMA:
    Long Mosey around the school, SSH, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, DQ, Merkins, Flutter Kicks, American Hamers, LBC.

    The Thang:
    Light Post Alley: Start at the first light pole, complete exercise thn run to the last light pole and back to the 2nd light pole, then the 3rd, 4th, 5th…… repeat until you get to the last lightpole
    10x Merkins, 20x SSH, 20x Jump Squats, 20x Monkey Humpers, 20x Mountain Climbers, 20x Squats, 5 Burpees, 5 Burpees, 5 Burpees.

    4 Corners (back for more): 10 Merkins, 20 Jumps Squats, 30 Monkey Humpers, 40 Flutter Kicks. Go back to the start and repeat after each corner.

    Ring of Fire: 10 Merkins around the circle.
    A Little Mary: American Hammers, Flutter Kicks, Heals to Heaven, Dying Cockroaches, American Hammers. 2 burpees .

    BTTF:
    NUMBERAMA: NAMERAMA: 9 Pax, 0 FNGS
    ANNOUNCEMENTS:
    – Good Luck to all those going out to Rugged Maniac this weekend. Get after it boys!
    – Today: 2nd F Lunch at Rusty Taco (Westchester Commons) 11:45am
    – May 6th: CSAUP event – see slack.

    NMS: Let’s get that heart rate up. Mission accomplished.

    Oyster

  • Santa Came Early

    A mysterious SOJ Q was welcomed by 8 of his Tuckahoe brethren. Here’s what the guy walking around who may or may not have been talking to himself witnessed :

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

    THE THANG :

    Merkin Jax – Done in a 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 pavement outside of tennis court

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    25 WWII’s IC

    11’s traveling to tennis court fence and back : Start with 1 Merkin and 10 Lunges DOUBLE COUNT

    Mosey inside tennis courts

    Santa’s Ladder – run across all the courts to the far side and do 10 burpees. Run back to starting point then back again and do 9 burpees. Repeato until you complete 1 burpee (Fudd used to like Santa but hates him now)

    Mosey to pull up bars

    3 sets of 7 pull ups

    Mosey to school building wall

    40 Donkey Kicks

    Mosey to bench

    40 Dips

    Mosey BTTF

    1 minute of Flutters IC

    1 minute of rapid fire Punches while holding Al Gore (Handshake won the style award for looking like Richard Simmons with his form and attire)

    DONE

    Numbers, Names, YHC took us out

    Prayers : continued recovery for Chippendale; Handshake has knee surgery tomorrow; pray for the well being and healing of a young girl named Eliza Payne who’s Dad is a friend of Fudd’s and also pray for the well being and healing of Bodos’ friend named Mac

    Announcements : This Saturday TYA is heading to the Bridge. Contact him if you’d like to join;

    Hitchhiker wants to organize an F3 pickle ball tournament. He could use some extra rackets. Contact him if interested

    NMMS : Really enjoyed the crowd at Mary this morning. It’s nice to visit a different AO and mix it up sometimes. Thanks to Hutton for the idea on Q’ing at a different AO this month.

  • Spring Running in DaVille

    7 Runners and 2 Ruckers enjoy the good spring weather for second run of the week

    Route to a loop around Craney Island then back over the flyover with a loop around Kroger and finish with a loop around PBR and library before heading back through Rutland the clubhouse. Distance range from 4 to 4.5 depending on the extra credit.

    Ruckers did their route

    Great to have such a good turn out this morning

    Spit On That!

  • The Jury is still out!

    YHC was excited to be back on the Q sheet at SOT. One of my favs! After an Old Hundred (suppose to be kettle bell) that turned into a run fest I had to change plans. 8 in all were present to keep me company.

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

    The thang: Jim Morrison Doors workout (Paula Abdul style). Start door 1 perform 1 exercises run 2 doors forward and then 1 back. Repeato 2/2, 3/3, you get the picture. Burpees, WWIII, Merkins, Drydocks, squats, jump squats, IW, Donkey Kicks, Wall walks just to name a few. At door 25 we stopped the Paula Abdul and went forward only due to time. Finished on door 32. We got a bus driver honk for the prom dates!

    Announcements: see slack and Oyster’s buying lunch Thursday! DK that cat in video is MC Skat Kat. DK mumble chattered an amazing series “The Jury?” Must see TV.

    BTTF: Hardywood took us out in prayer.

  • Belated Block Party

    9 studs and 1 Rusty Q kicked off Wednesday right at River Road’s earliest post. With a white pickup full of coupons (Thanks Kubota!) and a Q who refused to abide by the “keep it in the parking lot” rules/suggestions, The PAX concoursed the River Road Baptist campus coupon in hand.

    Following speed bump/burpee buy ins, the PAX set on the line formation for a dynamic workout

    form focused lunges, inchworms, side lunges and butt kicks

    Four Corners

    Coupon around the world or overhead carry in between stations

    10 block merkins, 20 goblet squats, 30 (2 count) flutters, 40 coupon bench presses

    Triple Check

    Pace car runs to and from the church buses (your pick which bus)

    Man Makers and goblet squat holds for the other stations

    Mosey/farmers carry back to the South Ridge Lot

    On the line

    tabata esque

    pace car – bear crawl to the first station, rotate

    random assortment of coupon exercises including, but not limited to:

    goblet squats, curls, triceps extensions, man makers, goblet lunges, overhead press, LBCs, coupon/kettlebell swings, coupon bench presses

    5 mins of Broga

    Numberama, Namerama, YHC took us out.

    CSAUP – See Gomer Pyle

    prayers to chippendale on a speedy recovery

    Apologies for the no show at Hoedown. Appreciate the opportunity to make good and lead this am. Non humid chilly mornings for beat downs feel like a steal following last week’s weather.

    Two days in and I’m still convinced 34 is the new 24.

    Have a great Wednesday!

    SYITG

  • Deja Vu

    Fifteen runners and walkers rolled in just in time for the route instructions. It seems this route closely resembled one Gomer Pyle did last week. We went over the river and through the woods and back.

    Great mumble chatter with the pack YHC was running with. Always a good time!

    YHC took us out.

  • It’s good to know the Mayor

    10 Cville regulars and YHC posting downrange at the York AO on a chilly morning. Vinny had warned the regulars a RVA celebrity would be in town so the PAX showed up excited. Woody took the Q and lead us through some stretching, then rounds of Merkins, Plank Jacks, Pullups, Burpees and some other fun stuff with running mixed in between.

    NMS: Always good to post in Cville after F3RVA launched it 5 year ago. Even better to be close by to post with Vinny. YHC can’t tell if he wistfully pines for the Old school F3RVA days just when other RVA PAX are around or he does this when we are not there. AO did coffee on location after so was good to chat with the other PAX.

  • River City Half Training Plan Week 1/45

    7 runners took off on what YHC figured to be about the flattest route available as several PAX members were recovering from pushing themselves at the 10k Saturday. The PAX stuck together across the front of the schools, into Honey Meadows, and then crossing into Kings Charter. The more ambitious and YHC went a bit further northwest into Castlewood before crossing Atlee Station and meandering their way back via paved paths and neighborhood streets. The less ambitious used paved paths, grassy shoulders, and private driveways. No one was shot or arrested for trespassing as of this writing.

    One more late-arriving runner, Spit, found a few PAX members to run with for a few minutes on the back end of the route. Numbers, names, and Opus took us out. All in all, despite sore legs, it was a good morning for a relatively leisurely run of 4-4.5 miles. YHC now knows we need to repeat this infrequently used route a few more times to sear it into the PAX’s collective memory. The title refers to YHC’s successful effort to recruit Spit to run the River City Half next March. It’s far enough away that signing up is a little less scary. Perhaps we will have more commitments by week 2 of our training plan.

  • Mystery Box World Tour

    YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:

    Mosey to the front of the school for Warm-up:
    Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates AND
    Butt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.

    To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:

    One man pulls a card from the box and announces an exercise. They run with medicine ball to the top of Heartbreak Ridge and back while the PAX perform that exercise.

    Completed the following:
    Bearpees, Crawl Bear. Heels to Heaven, WWII Sit ups, Incline Pushups, Broad Jumps, Lt. Dans, American Hammers, Hand Release Merkins, Carolina Dry Docks, Side Straddle Hops, Plank Walk, Crunchy Frogs.

    Back to the Flag: Finished with a Monkey Humper burnout – approximately two minutes.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Had a great time heading to Heartbreak Ridge and seeing some new people, and those I have not worked out with in awhile. Strong work by all! Mystery Box was dishing out some punishment with a couple back to back arm or ab exercises. I heard that Brick may have spared us from burpees on the last round.