Category: Richmond, VA

  • Can we run during a KB workout?

    14 Beasts!! Kettle Bells in hand, ready for another beatdown at The Old Hundred. Hope you have your running shoes.

    WARMARAMA:
    Mosey lap around the school, playground and parking lot.
    SSH, Helicopters, Copper Head Squats, Cherry Pickers, Merkins, Wide Grip Merkins, Diamond Merkins, LBC, Heals to Heaven, Alabama Prom Dates, American Hammers

    THE THANG:
    1. Triple Check: Run to end and back, KB Swings, KB Press x3

    2. Triple Check: Bear Crawl 5 spaces/run back, KB Rows, KB Curls x3

    3. Triple Check: Run perimeter of parking lot, KB Around the World, Skull Crushers x3

    4. Triple Check: Run to the end / 3 burpees and back, WW2, American Hammers x3

    BTTF:

    NUMBERAMA:NAMERAMA: 14 with 1 FNG. Welcome Orbies

    Announcements:
    Thursday — 2ndF Lunch at Rusty Taco (Westchester). 11:45am
    May 6th – CSAUP event, see slack / Gomer for details. Ruck, BootCamp, Relay Run.

    NMS:
    How awesome was it to see 14 at The Old Hundred this morning. Hot Potato was on the Q. YHC started us off and never let it go. What a great morning to mix it up with a few triple checks to get the heart racing. Hermes and Yukon invited an FNG. Welcome Orbies. Several F3 guys are headed to the Rugged Manic with weekend. Good luck!

    YHC took us out!

    Oyster

  • Hey, we’re trying to socialize here

    It has been a minute since YHC Q’ed a bootcamp (and apparently Q’ing a run doesn’t count). 8 HIM joined YHC on the lush fields of No Toll this morning to get the day started off right. Here’s what went down…

    30 second late start waiting for PAX coming in hot. YHC received some jabs over starting late so off we go. Mosey to back parking lot.

    COT: DQs, Imperial Walkers, LBCs, Flutter Kicks, TTTs, Tricep Extensions

    Ascending Quarter Pounder:

    Run to 25 for 25 merkins, Bernie back.

    Run to 50 for 25 merkins, 50 squats, Bernie back.

    Run to 75 for 25 merkins, 50 squats, 75 two-count mountain climbers, Bernie back.

    Run to the end zone for 25 merkins, 50 squats, 75 two-count mountain climbers, 100 SSHs, Bernie back.

    One round of Killer B’s: Bear crawl half way across field, repeat 5 broad jumps, 5 burpees until crossing the rest of the way

    11s: Box jumps and WWIIs

    With plenty of time remaining, the PAX earned another round of Killer B’s.

    Indigenous people’s run around the entire perimeter (and BTTF) with last person doing 5 merkins before catching up.

    5 MOM: American Hammers, WWIIs, Flutter Kicks, Dollys, Crunch Frogs, and more that I can’t remember

    Burpees until time is called.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    Announcements:

    Oyster Pays lunch this Thursday at Rusty Taco (1145 till ?)

    May 21: Family time with basketball and grillin at Bettie Weaver, 530 (see OC for more details)

    May 6: CSAUP (see Gomer)

    Prayers for Chippendale who is recovering from a minor stroke on Saturday. Glad that all is well.

    NMS: Great to be at No Toll this morning with these fine gents. Appreciate OC turning down the Q at Old Hundred to join YHC this morning….and appreciate Gumbo crossing the river. And appreciate the rest of y’all too. Today’s Q involved a lot of counting. So much so that it cut into the mumblechatter a bit too much. The BB title is a quote from DK…who wasn’t letting all the counting mess with his conversation.

    Have a great day fellas! Thanks for letting me lead. Peace!

  • FNG Fatigue

    The struggle is real. Another Tuesday, another FNG giving an HC that didn’t show up. Oh well, maybe one day they’ll come through. Here’s how YHC vented about it :

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

    Mosey to workout station behind basketball court

    THE THANG :

    5 Rotations of – 5 Pull Ups, 10 Jerkins, 15 Stiletto Squats, Go Across Monkey Bars, 15 American Hammers DOUBLE COUNT

    Mosey to basketball court

    3 rounds of Suicides non-stop touching foul line, mid court, opposite foul line, and opposite end line

    11’s : Start with 1 Merkin and 10 Jump Squats

    Broad Jump to opposite end line and back to starting line

    Mosey to football field

    4 Corners – 10 Burpees, 20 Lunges DOUBLE COUNT, 30 Flutter Kicks DOUBLE COUNT, 40 SSH

    Mosey BTTF

    1 Minute of rapid fire alternating punches while holding Al Gore

    30 seconds of rapid fire straight leg kicks with right leg

    30 seconds of rapid fire straight leg kicks with left leg

    DONE

    Numbers, Names, YHC took us out

    Prayer Request : Shank’s gone be a daddy! Prayers for good health and a smooth delivery for his M and the baby.

    Announcement : SOJ Lunch this Thursday at 11:45 am at Rusty Taco, Westchester Commons

    NMMS : Below are some of the FNG’s responses YHC has gotten on Facebook about Bermuda. None of them have showed :

  • California’s Green, Even When It’s Dark

    One PAX hit the early morning surf in the latest edition of The Clinic. Temperatures were a pleasant 70 and sunny. According to the guy in the white pick up who takes out the trash at 0:dark thirty, the following may well have happened:

    Short jog down the cliff trail to the beach. COP with SSHs, IWs, DQs, helicopters, HRMs.

    Mosey down the beach road, then onto the sand, and up to the jetty rocks. 15 four-count exercises about every 50-75 meters. WWIIs, sand angels, Freddy Mercury. 20 Donkey kicks on the random Jersey Wall / retaining wall.

    20 dips on the rocks.

    Run on the beach, stopping every 50-75 meters for 15 four count exercises, or equivalent.

    Exercises included hello dolly, HRMs, heels to Heaven, Rosalitas, Freddy’s, Carolina Dry Docks, monkey humpers, burpees, LBCs, and squats. Call it 20 stops northbound.

    20 dips on the rocks at the north end.

    Repeato on the return trip. Same mix of exercises, minus the burpees.

    Round trip is about 3 miles.

    Run the trail up to the hotel. YHC guesses 10-15% grade. It’s a whopper.

    Number, name, YHC took himself out with a reminder to take care of friends. Best to Chippendale.

    NMS: California is green. Literally. All that rain has made Southern California bloom. Flowers, grasses, bushes, and trees. If this continues, all will be good. If it dries out, big time fires next year. Yikes.

  • Hoe-T Potato

    It was a collaborative effort this AM in the gloom of Tuckahoe Elementary and Hoedown. An absent Q left 7 of us making it up on the fly…and making it up on the fly, we did.

    The Thang…

    Handshake took us on a nice little jaunt to the east side of the Walgreens parking lot. COT with some side straddle hops, Donkey Hoteys, LBCs, calf stretches, some LBCs, Mercans.

    The PAX then stayed and did a 3X Check…jog around the pharmacy, while the other two did dips and hand release mercans.

    EF Hutton took the spud from there and we headed back to the TES parking lot. This was a Dora with pairs. Bernie up the concrete hill three times while we did 100 Imperial Squats, 200 Monkey Humpers and 300 SSHs.

    From there Bodo’s took us to the black top where we did a 4 corners. Burpees, Mercans, Carolina Dry Docks, Squats, maybe another one.

    YHC, took us out at the end with some American Hammers, 1 minute of elbow planks, Alabama Prom Dates and one (1) Richard Kimball.

    Fun mumble chatter on the way to Walgreen’s about the morning Conspiracy showed up 90 seconds late at Munford and TYA basically took the Q to the Museum District to workout. Conspiracy had brought props and wasn’t really all that happy with that.

    We’re thinking about our friend Chippendale and hoping Wojo is doing fine.

  • 0.0 Graveyard Shift Edition

    With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:

    Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches.

    Exercise One: 4 Corners
    10 Lawnmowers on each arm
    20 Upright Row
    30 2 ct. American Hammers
    40 Goblet Squats.

    After the last corner, reverse and do the same pattern back.

    Exercise Two: Wall Sits with various exercises
    Up Downs, Forearm Curls, Overhead Press, Side to Sides, Calf Raises

    Exercise Three: Self guided Triple Check
    20 WWII sit ups with lift
    20 around the Worlds
    Crab Walk across the parking lot

    YHC took us out

    Final Thoughts: Enjoyed hanging with Big Rig this morning. I had actually done this workout a couple of years ago with Don Draper when he was coming back from a running injury. Checked out the backblast last night and repeated.

    SYITG

  • The Iconic Horseshoe

    12 strong started the week off right at the Alamo. Ready to seize the day and the week. According to those up with crying babies here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Ukrainian Soldiers, , Coper head squat, Merkins,Flutters , Plank jacks, 

    The Thang: Alamo parking lot is shaped like a horseshoe! The greatest CFB team plays in the Horseshoe! I smell a horseshoe. Run to opposite side of shoe and complete 5 WWII’s, Run back and do 5 WWII’s and 10 Drydocks. It was progressive and progressed with 15 Copperhead squats , 20 Dollies, 25 Merkins, 30 Lunges, 35 LBC’s. Then back down shedding an exercise with each run.

    Announcements: CSAUPin May, see Slack.

    Prayer Requests: To Chippendale, to those recovering from 10K, To our High Schoolers as they attend prom and grad activities.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Nice and Simple

    YHC dusted off the sneakers and joined Don Draper and Boberry for a run. Perfect morning and YHC was happy to be out with this group of fine gents once again. 6 miles in total.

    Aisle 5 took the opportunity to educate Wilson on the benefits of VFD’s in the pulp and paper industry on their walk.

    Everybody wins today.

  • Deep Thoughts

    A leading Academic once said, “if you take a dump between 11:59pm and 12:01am, it’s the same sh*t, different day.” This is an example of the things YHC pondered while running roughly 3 miles pre-DogPile.

  • Currahee 06 May 23 preBlast

    Currahee 06 May 23 preBlast

    May 8 is the anniversary of VE Day in 1945. For YHC, I think about what those men and women did as they worked across Europe and ended a World War in less then a year. From my perspective we can workout for a full day to honor what they did.

    Its also the 3rd anniversary of the start of Currahee.

    AND not everyone can do a BRR extended weekend so wanted to do a local CSAUP.  Looking at you Hardywood.

    This is the overall concept and timeline for May 6:
    6am ruck.
    – Headlamp highly recommended
    – You vs you on weight. 45# is the GrowRuck / Army standard
    – SP is at 6 and lifos will have a tough time catching us; Be early
    7am Bootcamp – convergence. 45 min.
    8am loops – 4 PAX Relay Teams
    – 5, 3, and 4 mile loops for a total of 12 miles per runner. Each team has 3 runners.
    – Each team of four should have one walker. Walker will do a 2-3 mile route taking about the same time as the runners (ie a little longer during the 5 mile loops).

    Open to the public to create some awareness about F3. Have folks you talk to contact me for team signup or fill out the Q sheet for them. 

    Special recognition for those that do it all.

    Paper route copies available at run time.

    Location: Godwin High School. Big parking lot. We dont have access to facilities, but there is a dunkin down the road. Bring race food

    Team sign up is here.
    https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit

    Routes – turn by turn instructions available at start

    Run routes

    RED run – 5 mi

    https://www.mapmyrun.com/routes/view/5509508098/

    WHITE Run – 3 mi

    https://www.mapmyrun.com/routes/view/5509514350/

    BLUE Run – 4 mi

    https://www.mapmyrun.com/routes/view/5509527808/

    Walk routes

    Black Walk – 2.5 mi

    https://www.mapmyrun.com/routes/view/5509536886/

    GREEN Walk – 1.5 mi

    https://www.mapmyrun.com/routes/view/5509605370/

    Gold Walk –  2 mi

    https://www.mapmyrun.com/routes/view/5509609357/