Category: Richmond, VA

  • DaVille in the gloom

    2 redwoods emerged from the gloom for an early morning beatdown. Beautiful morning just lacking a sunrise due to the clouds According to the runners scratching their head looking at two giants in F3 black – here is what went down.

    Mosey to CoP. Mission. Requirements. Disclaimer. All exercises in Cadence. 25x SSH, 10x Don Quixote, 10x Helicopter, 15x Arm Circles, 15x reverso, 15x Flutter Kick 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 52 Merkins: 20x RM, 10x WA, 10x DM, 12x RM. 10x + 1 SHAZZAMs.10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. 15 min in.

    Mosey to pullup bar 5 sets 10pullups + 25 squats. Reduce by 2 pullups each round.

    Mosey to picanic tables. 25 dips + stepups; swap. X3

    Mosey BTTF. one round of Pigskin wall sits. Stretching, Heel raises, deadman hang.

    YHC took us out. Prayers for family.

    NMS – Great hanging out with Corned Beef – lots of discussion. Maybe next time more pax will be at DaVille. 52 Merkin will be IC from now on.

    This is the first of YHC’s week of Q to celebrate another year of F3 – and 6 years overall. Rest of the week looks like this:

    • Spider Run
    • First Watch
    • 45MoM
    • Currahee
    • DogPile – actual 6 year anniversary, 6 years ago Saturday on my 46th birthday was when I finally said yes to Fudd after years of being asked by Toga, Splinter, Flipper, and Fudd. My reason: I dont need that…. I was thinking fitness only, I did not know how much I needed the 2nd F and 3rd F. Dont give up on HCs.

  • Fall back to the bunker!

    13 SOJ desperados mounted up for another Monday session at (whistles) THE ALAMO (whip snap)

    Mosey around the parking area and enter the Tennis Court. Disclaimers, etc. 

    Warmorama: SSH, Ukrainian Soldiers, Copper Head squats, Muricans, LBCs, “Duke” stretch left and right side, 60 seconds for Pax to stretch OYO. 

    The thang: 

    Part 1: Started out with a “lady of the night” four corners on the tennis court. Exercises were 10 squats/20 LBCs/30 Drydocks/40 SSH. Build up and build down.  

    Part 2: For context, the parking lot at the Alamo is U-shaped, so I decided to kick off partner bear-crawl/lunge/broad jump burpees. My bad on this one guys…

    We started at tennis court and worked our way towards dumpster. Audible for the next corner (in front of the Alamo.  Halfway through the broad jump burpees we switched to crawl bear. Made it to the final stretch and I decided to bring it all then way home. Finished up with backwards lunges to the end. Lots of grumbling. 

    Part 3: Mosey to small hill behind Pool for 11s with Muricans and Sauats. 

    20 count. Recover. Mosey to “the bunker”

    Part 4: Bunker is the tunnel that goes underneath  Woolridge Road. 

    Teams of 3. A man goes to opposite side of tunnel holds plank/B man holds squat position along the tunnel wall and shuffles to A man. C man performed flutters. Rotated several times through this and then back to flag. 

    Part 5:  1 round of Murican Mary. 

    Cool down with some stretches. 

    Outro: Numbers and Names.  Welcome Adam aka  “Pelé” our newest member of the Pax. Name comes from his time spent in Brazil. 

    Announcements:

    • OC has KB Q tmw
    • CSAUP at Godwin Highschool on May 6. See slack
    • SOJ get together last Friday. Lots of good stuff coming. 

    Prayers – Wildcat took us out. Prayers for all in the Pax. Prayers for all the guys on IR. 

    Other thoughts: Shout out to our Pax members Vagabond and McGruff who suggested the idea of the Alamo. It has been awesome having all these new guys out in the gloom. Would not have happened without that idea. 

  • Graveyard Shift OTB 4/17/23

    3 Running Dead leveled up at 0430 for a rigorous 5.4 mile route going up and down the hills on Courthouse Rd repeatedly until time expired. Call this one the Courthouse Halfpipe Route, similar to the Midlo Middle Halfpipe Loop. We had a little time to spare when we came back into Rockwood Park so we ran to the tennis courts then BTTF. If onthegomap.com is truly accurate, this was a PR for YHC in terms of distance covered in 45 minutes. We were trucking and the mumble chatter was strong. See Slack for lots of announcements and upcoming events. Prayers for the families affected by the 2 students at JRHS that passed away from the car accident. Here’s the route we did this morning :

  • A knee to the head

    A perfect 7 warriors gathered to start the week at Hoedown In a comfortable 60 degrees. Here’s how it went down:

    Mosey to Splinter’s favorite eternally wet grassy knoll for a warmup of: 20xSSH, 10xHC, 10xAC, 10xHRM, 10x Scorpion kicks and off to the Lindsay loop for a triple check: squats, LBC’s and the timer runs the loop.

    Native American back to the drop off loop for PLT’s 2×25 followed by 6 min running timer of ascending burpees. Partner 1 starts with 5 while second man is doing box cutters. Switch for 6, 7, 8…. for 6 min. Mosey over to the wall for the main event.

    8 min kickboxing Tabata with 40s on, 20s people’s chair rest. Jab-Cross R/L, Jab-Cross-Uppercut x 2 R/L, Jab-Cross-Kneex2 R/L, Jab-Cross-Uppercutx2-Hookx2 R/L. No elementary school staff were harmed, though likely were amused…

    Wrap up with 2×10 jerkins, 2×20 dips, 2 sets of Australian Mongolian Pigskin one leg squats x 10 with 10 Derkins and an undetermined amount of SSH’s to finish the morning. Numberama, Namerama, Announcements (Whitesnake bluegrass festival on 4/22 – see Slack for details, all the best to Motorboat who is moving to Seattle next week) and YHC took us out.

    It was a privilege to lead this morning & thanks for humoring my unconventional Q! Until next time, GP

  • The Wall of Humanity

    Wow…I have been with big Qs, but this morning with 15(16 at the end), it felt like the number was higher. The warmer weather bringing everyone out(humid that thick air you can feel). After the ruck, the game plan was simple: good, steady flow plus stay moving.

    Warmaramma: with it being warmer went a little different today(SSH, Helicopters, Don Quixote, Cherry Pickers, Imperial Walkers, Copperhead squats, LBCs) then took it over to the baseline for a little more warm up to get mobile and hit the lower half(suicides plus adding rounds of squats, flutter kicks, and lunges). Then it was time to take off, I had a route in mind I wanted to do so down the path to the next lot.

    25-50-75-100: first lot consisted of these 4 exercises….25 smurf jacks, 50 2 count mountain climbers, 75 jump ropes, and 100 toe taps. After the completion of each exercise, a lap around the lot where we were. After we finished, a small walking recovery to the main path, then down to the next lot

    Prison burpees-quick punches: This one I called an audible on due to the fact I felt some would really struggle as the burpee numbers got higher. A prison burpee is one where you add a little hit to the side of your stomach(gives the abs a little something to brace for). One thing that helps is each part, you count so 1,2,etc hit the top, then start over again.My original idea was 10 prison burpees, side shuffle down, then throw your punches, side shuffle back. After 3, I saw the. struggle and went cut it off at 5 and 20 which still is a lot. As we were finishing up, those waiting hit some hollow holds(in the future, will add the rocking motion) everyone came back, onto the next area

    Triple check time: with 15, it was perfect. The exercises, single leg v-ups, jump squats, Mario jumps(in honor of the movie). The key just keep moving plus not worrying about counting reps, work on form, keep moving and everyone was on the mark. We hit a little plank(down to the elbows) then onto the next area.

    A mini dora: today it was 50 plank jacks, 100 LBCs, and 200 squats. The only thing where we were was still a little slick so you needed to be a little careful with traction. I felt stronger, getting a little more movement going which is what I wanted(be strong as the time was later). Finished it quickly, then one final mosey to the courts, I needed to get my phone cause I had a surprise so the the rest did some box cutters while waiting for me.

    I have known some strong women: Roxanne, Thunder but Sally is one that will kick your butt. Yes bring Sally up, bring Sally down. Merkins(as we couldn’t hold it, switched to hand released or deep squats). The song is a little over 3 minutes(there are longer mix versions which you might kill me on that). After we recovered, a new wrinkle I am adding to my Qs is stretching cause we need to. We did about 5 minutes of good stretching to help those muscles get looser plus recover. After that it was time

    Announcements: We went over upcoming events that will be posted in Slack over the upcoming weeks and months. Rugged Maniac is 2 weeks away, if anyone has a friend or someone interested still I have a friend who has a few passes at a great deal(parking not included) but price wise a lot better then what you will pay plus prices will rise Sunday.

    Keep Oyster and his family in your prayers over the recent events.

    I am done….have a good rest of the weekend

  • Humid Start to Saturday

    Good morning….2 ruckers(Big Rig and myself) got going after Big Rig came back from a pre ruck workout. I thought I was running a little late, turned out I was on time. We took off with weight on the body and the humidity in the air. We hit the usual trail with some good chatter about his brother and adventures out west this year(all the snow created much needed water which is helping but hurting a few minor things). A lot of good topics including ways to try and get better as we get older(work on flexibility and mobility which will come up later), plus we headed back to the flag to drop off the dumbbell, then did one final lap around(a touch over 3 miles today)

    The 3 runners(Chaplain, Touchdown, and Rosie) took off at their usual time and hit the trails hard. A lot of people either running or walking today(this is what happens as the weather warms up). Once Big Rig and I came around the last corner and on the home stretch, the 3 runners were closing in. We all met back at the flag, getting a little rest and waiting for the others to come for the main part

  • 9 Jerkin-lovers get their Jollies.

    9 Unsuspecting Dogpilers assembled at the Dell for YHC’s first Q at this lovely venue.

    The Thang:

    Warmerama: Mosey to large tree at the far end of the parking lot. 20 SSH, 10 Punters (more of a swing than a Ukranian Soldier), 10 Ukranian Soldiers, 20 Merkins.

    #1 Squat ladder up ampitheater box jump to tier add a squat per tier – 18 total.

    #2 Triple check: here’s where the Jerkins came in, Dips and timer did a promenade on the stage.

    #3 Time burner challenge 11s at the valley of ill repute (aptly named) Burpees, and Lt. Dans.

    #4 circle in front of the site of perpetual construction. looks like a hurricane to YHC. Eye of the abb hurricane: American Hammers, Flutters, Heals to Heaven, LBC 25 count each.

    #5 Eye of the Mericane CDD, Merkins, Hand Release Merkins, Inverted Merkins 12 count each.

    #6 Absolution (YHC got this wrong and added a Merkin in what should have been a knees to chest hop, what’s that called? Like a Mountain Climber but with both legs). 8 count down to Elbow plank, Plank Jack, up to plank, then Merkin instead of aforementioned. Bleeder had an excellent suggestion of passing the count around the circle. YHC struggled to keep composure.

    Arm raises back to the flag, numbers, names.

    YHC saw the Q open last night and took it. Love this AO and the fine fella’s there, would love make it to Libbie Market one morning to follow. Slipping Jimmie had me rolling. Love hanging with a crowd I’m not used to rolling with. Since they changed the traffic pattern at Rock N’ Roll YHC may make this a regular slip across the river. Leave the Q open and you never know what rif raff might drop in.

  • Hold My Flashlight…

    A luck 13 descended upon Mary for a morning run, walk, ruck, bike. Here’s the core of it

    5M – Follow route as is

    4M – Do Not turn onto Old Locke Lane into Windsor farms.  INSTEAD you proceed straight across Cary, past church to Grove, then back to Mary

    6M – Follow route as is, however, stay on Sulgrave until it turns to Canterbury….take to Cary then turn left back towards Mary via Westmoreland…(if you return on Commonwealth you will be a bit short….thanks Marv)

    Saab abides

    https://onthegomap.com/s/mihpgjrl

  • Welcome FNG Noah

    1 pax sailed forth into the Fort Lauderdale Gloom for the latest edition of The Clinic. Temperatures were 70 and sunny. According to the zoo keeper building a wooden boat, the following route might have been taken.

    Route: the usual. No stop outbound. Rest stop inbound. A smidge over 5 miles.

    NMS: holy cow. The rain did rain on Wednesday in Fort Lauderdale. It was awesome. Perfect temperature and just the right amount of rain to cool things off. There were, oddly, more than the normal level of puddles. So, YHC ran (mostly) around them. Got wet. No biggie.

    By Wednesday evening, just crazy flooding. Water, water everywhere, but not a drop to drink. Epic. Apparently, a 1,000 year storm.

    Airport closed and completely flooded runways. Highways in that area all closed. Beaches closed. Ocean even flooded. Luckily, The Clinic apparently knows enough to have been built on high ground.

    No sign of the boat builder or his animals.

  • 2 for 1 Deals, and all the Feels

    Welp, YHC forgot to post a BB from Tuesday’s bootcamp, so here’s a 2 for 1 deal on backblasts.

    TUE 4.13.23 – PAX of 3 with Boardwalk, Messi, and DTH – 45 minutes riding the Tryhard pain train, featuring an introduction to a Prostitute 4-corners on the soccer field, though the word prostitute was never used amid juvenile company. The PAX completed a horrific number of reps in best bro-code style, so it took up most of the workout.

    THUR 4.15.23 – PAX of 3 with NoGrass, Mojang, and DTH – 45 minutes of “fun”, including variable reps on the wall, attempting dirty hookups on the swinging chain-link railing, introducing 11’s between light poles on the steep part of the hill, and a TON of core exercises once our legs were spent on the hill.

    Coming up on YHC’s last week at Kudjip there are a lot of feels brimming …gonna miss these people, gonna miss this extremely challenging, rewarding, and impactful medical work, gonna miss the jungle highlands bright sunshine, thin cool air, misty mountain vistas, and birdsong …how can we make the most of the time we have left here? …has God been calling us to return here for longer/more time than currently planned? (3mo every other year) …all clashing with the: man, I can’t wait to be home, to see my church/F3/work families, to sleep in my own bed, to plug back into so many ongoing projects and ministries…

    Good thing we can enjoy the peace that comes in trusting the Spirit each day to show us the way forward. Be back in the gloom with ya’ll before you know it. ~DTH