Category: Richmond, VA

  • Who you gonna call?!

    Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. 

    Mosey to ‘Murica blacktop for warmorama:

    1. SSH
    2. Deadman hang
    3. Ukrainian Soldiers 
    4. LBCs
    5. Scorpion Stretch
    6. Merkins
    7. Stretch 30 seconds OYO

    The thang: 

    1. TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. 
    2. Indigenous person run: Mosey around Mary because Thanksgiving is coming. Stop back at ‘Murica 
    3. Triple Check: Dips/Pullups/Run to trash can. Might need to work on getting 5 guys on 3 pullup bars. 
    4. New activity for 45 MoM: Maporama! Choose a state and seal your fate:
      • Massachusetts: 15 second Yankee aggressor plank (left hand down, right hand behind back)
      • Virginia: 15 second Southern Gentleman plank (right hand down, left hand behind back)
      • Alabama: 20 APDs
      • Florida: 20 Pickle Pounders
      • Texas: 15 No cheat Merkins
      • California: 40 monkey humpers
      • Took a detour to Korea: 10 kimchi twists 
      • Maryland: 15 crab cakes
      • Michigan: 10 American Hammers
      • Alaska – Start at Alaska and polar bear walk around the US (5 bear crawls + merkin) back to Alaska.

    BTTF – 20 second stretch 

    Numbers/Names. 

    Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.



  • On the Fly

    It was a great to lead!  

    WARM UP

    • Run
    • SSH
    • Arm Circles
    • Cherry Pickers
    • A round of stretches

    Thing 1: (11s in the hill)

    • Exercise 1: Merkins
    • Exercise 2: Squats

    Thang 2: (Eye of a hurricane)

    • Corner 1: Squats
    • Corner 2: WW1
    • Corner 3: Wide Merkins
    • Corner 4: Monkey Humpers
    • 2 Burpee’s in the middle.

    Thing 3:  (Dora)

    • 100: LBC
    • 200: Raise the Roof
    • 300: American Hammers
    • Timer: Run 2 laps around the island

    Thang 4: (Bernie Mac on the tennis court)

    Thang 5: (Pole Smokers)

    • Each PAX member did Pole Smokers while one runs to the 2nd gate

    Numbers, Names, Announcements and Prayer. 

    Prayers for a Wildcats, LIV and Doozy

    Make it a great day fellas!

  • Foggy Late Run

    5 Davillians including a late arrive from YHC got in some miles on Thursday morning.

    Route included 4 different loops around the Rutland community.

    1st Loop was a traditional loop of Oakham, Hughesland, and Crestfield.

    2nd Loop was around the townhouses

    3rd Loop was the Bojangles Loop

    4th loop was a repeat of loop 1

    Total miles 4.25

    YHC got late start only getting in around 3 miles. Thanks Speakeasy checking the route and getting the pax started

    SPIT ON THAT

  • Triple Check Murder Bunny

    3 men posted on a beautiful fall morning for some kb action. The PAX decided to hot potato it for Q

    • COP (Bulkhead)
      • Helicopters, arm circles, imperial walkers, etc.
    • Triple Check
      • P1-halos, P2-WWIIs w/ thrusters, P3-lap around parking lot
    • Triple Check (Boo Boo)
      • P1-mudgar halos, P2-curls, P3-murder bunny to end of parking lot
    • 4 Corners (Yard Sale)
      • C1-20x lawn mowers, C2-20x demon crushers, C3-20x squats, C4-20x calf raises
      • Boat canoes
    • Numbers, names, Yard Sale took us out
    • Notes:
      • Great mumble chatter as always
      • Happy hour this Thursday at 6pm at PBR

  • Fog & Fields

    3 svelte aspiring Tour de France participants hit the roads of Goochland this morning for a Pedal Powered beatdown. Fog was present in abundance but the cooler temps were a welcome change from summer. The mileage wasn’t too high but it was a solid workout nonetheless. YHC enjoyed the conversation and time in the saddle with these brothers. We missed having No Tools along, as he is never short on interesting conversation, but he was apparently in need of some beauty sleep this morning.

    Announcements: the Tour de Midnight is on 10/21 starting at 8am. There are 3 distance options (17, 33, and 60 miles). Find out more at https://www.bikereg.com/tourdemidnight

  • Down Manders – Is that possible?

    4 early risers launched at 5:10 for a couple easy pre-game extra miles to stay on track with Half training, then we swung back by the launch site to pick up 3 more runners for the main attraction – 5 miles through the Mines trails UP Queensgate and DOWN Manders. Turns out it sucks a little bit either way you go.

    Boberry took a spill in the road under construction but kept on trucking, and he, Rosie, and Rosetta turned on the burners in Queensgate. Heist held on for a mile or so. Honeymoon and YHC kept the reasonable pace. Bullseye peeled off after the mines trail but resurfaced Midlo Middle. Well done.

    All in all, a great start to this Hump Day. thanks guys.

    No More Gumbo For You!

  • Source of Shoulder Fatigue

    While the runners searched for the elusive all downhill route, 8 bootcampers were ready to put in some work! The following is a brief summary for your viewing pleasure.

    Run to the far end of the school, mixing in some Bernie, Butt Kicks and High Knees

    Warm Up: Arm Circles, Jazzercise, Alternating Shoulder Taps, Freddy Mercuries, West Virginia Prom Dates, Mario Jumps, Karaoke (x2), Broad Jumps

    Exercise One: Ab Tour – run around the school and to the track; stopping for 25 Heels to Heaven, 50 American Hammers, 75 LBC’s, 100 Flutter Kicks.

    Exercise Two: Starting at the back of the football practice field: Bear Crawl to the track, Lt. Dan’s Across the football field, Tooth Fairies up the staircase. 150 side LBC’s to finish things off.

    To the tennis court for Exercise Three: 4 Corners (Prostitute style): Merkins edition.
    10 Hand Release Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    Exercise 4: Victory Hill (hill repeats) until time is called.

    Back to the flag for 2 minutes or so of Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out.

    Final Thoughts: The Merkin 4 Corners is always tough, but the PAX were looking strong! My “crowd pleaser” description may have not have been 100% accurate. Lots of events coming up in SOJ – be sure to check Slack for details. We have a bunch of people dealing with serious medical issues and injuries – keep them in your prayers. It was a great honor to lead.

    SYITG

  • Unexpected Block Party

    10 men gathered for a rare Handshake First Watch Q. It was also a rarer sighting of Mr. Hollands famous “Sisyphus”

    Speedy COP

    Start at the top of the triangle and run down to the first stop, 30 HRM’s run back to the top

    Run further to the second stop for 40 two-count Shoulder Taps and back to the top

    Run further to the third stop for 50 uphill WWI’s and back to the stop

    Run further for 60 Jump Squats and back to the stop

    Run further and grab the hidden coupons and back to the top

    Unfortunately time didn’t permit us to back it all the way to the bottom, but we were very close.

    Announcements – none

    Prayer Requests – Upchucks family and his 26 cousins.

    NMS – not much mumble chatter out of the Q today, YHC was tired and was trying to keep focused/motivated to get the workout completed in the narrow time window. YHC knows running past the 45 minute clock is faux pas. YHC was most excited that none of the Pax saw or expected the Microblocks to be hidden in plain slight, let along the perfect number of blocks. YHC was also glad the blocks were at the last stop, not the third stop as originally planned.

    Have a great day, everyone. Thanks again for Corned Beef for making the trip to FW!

  • Pub Crawl Penance

    With the end of Oktoberfest, it was time for some penance. We ran 2.7-3 miles, hit 9 different spots where I have had beers in the past and did increasing multiples of 1 burpee, 3 reverse crunches and 5 squats. Ended up with a total of 45 burpees, 135 reverse crunches and 225 squats plus the mileage. The 9 stops were:

    Pour House, Rusty Taco, World of Beer, MPM, Chuy’s, the old Kona Grill spot (under construction to be Fogo De Chao), Burger Bach, Park Lane/Keegans, & ended at the old Halligans spot (under construction for something new). Ran out of time to do Dave & Busters and get to ten.

    Announcements: Firehouse subs near Innsbrook next Tuesday at noon.

    Prayers for healing, helping us find FNGs & my job search

    Thanks for the opportunity to lead

  • A renovated bathroom is uncharted territory.

    I woke up this morning motivated to take the Q at the Triangle.  I climbed out of bed feeling chipper, and ready to cause some hate and discontent.  Now all I had to do was get ready, I walked into my newly renovated bathroom without turning on the light because I didn’t want to wake up the Misses.  This turned out to be a fatal mistake as I walked full force into our newly placed bathtub, stubbing my toe in the most painful way imaginable.  I immediately fell to the floor and began crying in agony as if I was a boy who had just been punched and had his milk money stolen.  As I lay on the floor in fetal position, I considered throwing in the towel, and giving up on the morning Q, but I realized that I had motivated brothers who depended on me to lead a great workout.  I immediately stood up with the adrenaline of a bull on red bull, wiped the manly tears from my face, put my big boy pants on, and sprang into action.  These are the events that followed. 

    Five hard chargers gathered for some morning work

    The Warm Up: side straddle hops, Ukrainian soldiers, Imperial walkers, Don Quixote’s, arm circles, Super Mario jumps, Karaoke, Bernie Sanders.

    The Work: Elevens, Merkins on one side, sprint the length of the basketball court, squat jacks on the other side.  

    Suicides with Bernie Sanders.  Sprint to free throw line, 1 burpee, Bernie back, Sprint to the half court, 2 burpees, Bernie back.  Keep this same fashion to the end of the court.

    Mosey to the parking lot.  Stop on the way to do 10 monkey bumpers… just cause.

    Next up, Chaplain’s world famous indigenous pole smokers, hard charger in the rear either had to bear crawl, lunge, or crab walk to the front. 

    Next, The Viking ship (formerly known as indigenous canoe) everyone in a single file doing American hammers, hard charger in the rear does five Merkins and lunges to the front. 

    Mosey to the football field.  Stop on the way to do 20 Alabama prom dates… just cause.

    Four corners, Corner 1, 10 burpees, Corner 2, 20 Merkins, Corner 3, 30 WWII, Corner 4, 40 Lt. Dans.  (It is important to note that my original plan was to do 40 flutter kicks, but for the life of me, I could not think of the two words “flutter” and “kicks”.  Not wanting to sound stupid in front of my peers, I asked someone have a good work out to which Big Rig responded Lt. Dans.  This is a perfect example of why you should keep a winkie on hand.)

    Mosey back to parking lot with three minutes to spare.  Merkin ring of fire. 10 hand release Merkins, 10 Ranger Merkins, 10 Wide Merkins.

    COT

    No announcements.  

    Prayer request:  Florence’s wife had an Aunt pass away, prayers for the whole family

    Big Rig’s mother requires a surgery, prayers for a safe recovery.  

    It was good to jump in the Q spot again, it’s been a while.  GO VIKINGS!! Looking at you State Farm, the Chiefs are going down.  They may as well not even bother coming to the Twin Cities as the Vikes are going to row all over them.  Maybe they should go see Taylor Swift live in concert instead.