Category: Richmond, VA

  • Smokin Six Shooter

    Smoke curled from the end of the magnum revolver, aimed into the NoToll gloom, as six immortal men of valor ripped the morning quiet to shreds… with the following beatdown: 

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • DQ’s awaiting Carmen’s exit from the car
    • Ukrainian Soldiers awaiting Mr Ropers imminent arrival
    • OK, all Six Studs present? 
    • MUSICAL WARMERAMA – Play Bon Jovi’s “IT’S MY LIFE”, with Nancy Kerrigans the entire song (alternate side as needed) interrupted by a Burpee with every “It’s My Life”
    • A few other IC Reps to stretch

    COP #1: 

    • Line up on the end line for DORACIDES
    • Partner up to complete:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    COP #2:

    • Mosey out to Field #1
    • Stop en route to pay the toll (x20 dips, x20 incline mericans)
    • Line up on the end line for SPRINTS – 50%, then 75%, then 100%, then 25%, then 100%

    COP #3:

    • Line up in plank along side line for TUNNEL OF LOVE
    • Completed x4 painful rounds

    COP #4:

    • Mosey over to the Parking Lot
    • Partner up for CATCH ME IF YOU CAN
    • P1 Bernie Sanders, while P2 completes x3 Mericans then runs to switch – to be continued for full circumference of lot then also BTTF

    FINAL FOUR MINS OF MARY:

    • Boat/Canoe
    • American Hammers
    • Rosalita Dips
    • Flutters
    • STRETCH

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The NoToll remnant kept the cluster close on center mass to beat the day before it began. Honored to count myself among these true warriors. SYITG, DTH

    Announcements (SEE SLACK!)

    • 10/13 SOJ Happy Hour at Diamond Billiards
    • 10/15 SOJ Family Day at Rockwood
    • 10/21 Brewery Tour

  • Blockees? Again??

    9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX:

    The Thang

    • Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

    Round 1

    • Murder Bunny 10yds to 1st cone and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

    Round 2

    • Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

    Round 3

    • Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF WORKOUT

    Some took less than 45, some needed a little more time but all pushed themselves!! Tclaps to all who posted to any week of the IPC. This was a true time to push yourself and better yourself. To me that’s what F3 is all about!! SYITG.

  • Octoberfest

    Whitesnake celebrated the empty nest by going to Octoberfest in Germany and upon returning, attending HBR. During his visit abroad, he did bicep curls with steins and …… Well, I’m sure he did his daily burpees.

    Disclaimer

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Squats

    Stretch

    Mosey to Heartbreak Hill

    • Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Stretch

    Mosey to one side of the Railings on the sidewalk

    • 11s with Hand Release Merkins on one side of sidewalk and V-Ups on the other side. In between each exercise; climb over both railings in one direction and under both railings the other direction;

    Stretch

    Mosey to outdoor basketball Court in back of school

    4 Corner Blimps with alternating Bear Crawl or Crab Walk on two sides and mosey on the other 2 sides:

    • 5 Burpees
    • 10 Lunges
    • 15 IWs
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats

    Michael Phelps

    Mosey to benches in front of Quioccasin;

    • 10 Dips
    • 10 Bulgarian Split Squats (each leg)
    • 10 Derkins

    2x in cadence

    Mosey to shovel flag for

    stretch

    60-count Plank

    Announcements: 2nd Tuesday 2nd F at Firehouse Subs in Innsbrook at noon

     

    “There is more hope for a fool than for someone who speaks in haste” Proverbs

  • Tuesday Cruise-day

    4 runners and 6(!?!) ruckers enjoyed a beautiful early fall morning in the Atlee environs. Ruckers had a staggered launch to accommodate 5:00 and 5:30 start times. The early starters looped back to the start for the later starters.

    The running PAX correctly interpreted the posted route to imply track work was in the offing. YHC inaugurated what is planned to be regular Tempo Tuesdays with some cruise intervals (4 X 5 minutes with 1 minute walking rest) at tempo pace on the gravel track. Some Davillians are signed up for the River City Half in the spring, and YHC thinks nothing beats a weekly tempo/threshold effort to safely improve aerobic fitness for these longer efforts.

    Back at the COT, we did numbers and names. Opus was then voluntold to take us out.

    A 2nd F at PBR Hanover on Thursday at 6:00 was discussed. Also, Davillians with athletic shoes they can donate should give the shoes to Corned Beef.

  • 45 Seconds IS a long time

    Most Ms wouldn’t agree, but 10 HIMs (with the promise of no running) came out for a strict kettlebell breakfast this morning. Here’s what went down.

    Warm-a-rama with a very quick mosey, SSH, Ukrainian soldiers, Jazzercise (for Nancy) cherry pickers, merkins, LBCs

    The Thang

    Each exercise was 45 seconds long. We ran through the list just shy of 2 times.

    Swings, single arm curls, skull crushers, squats, big boy sit ups, kettlebell burpees, lawn mowers, side bends, kneeling overhead press, bench press, lunge, American hammers, single leg toe touch, shrugs, overhead front raises, merkin pull throughs.

    Count, names, announcements, COT

    Great work today gents!!!

  • Jigsaw

    Up the hill and through the country club we went. A quick bounce down Three Chopt to explore the darkness and hills south of Cary St. Down and up, down and up, and down and up. 4s/5s returned the way they came and 6s took Maple to Patterson to Honaker and back.

    TYA took us out.

  • Thanking God for another year with Burpee Heaven

    Warm up: running, side straddle hops, stretching etc.

    The Horseshoe: 10 navy seal burpees then run the horseshoe (alamo parking lot), 9 navy seal burpees then run the horseshoe….did this until 1 navy seal burpee

    11’s on grassy hill: did regular burpees on the bottom of hill, bear crawl up the hill and did tuck jumps on top of hill and jogged back down hill until we finished sequence of 11’s

    Suicides: did suicides length of alamo parking lot one time

    Ended with stretching and prone plank for a minute

  • Weakness is Pain leaving the body

    A baker’s dozen posted to see what Fudd had in store for Hoedown today. Bodos offered refreshing breath to any takers (there were none) and we were off.

    Mosey to the front of the school for COP:

    SSH x 46

    DQ’s x 10

    Helicopters x 10

    Dead Man Hang down to plank and then various yoga poses

    Arm Circles

    Flutter Kicks

    Mosey to the Lindsay cul de sac, partner up. One partner runs to the top of the street while the other bear crawls. Switch and then take turns doing Bernie Sanders and then broad jump burpees until the team reaches the top.

    Mosey to the alley on the side of the school for a triple check. Partner 1 does a wall sit, P2 does squats (with good form), and P3 runs to the front of the school around the lit up sign and back. Rinse and repeat until all 3 P’s have done 3 of each rotation.

    Mosey to the bottom of the sloped asphalt next to the parking lot. Face down hill in plank and crawl bear up the hill by intervals called out by YHC, pausing to hold plank until the next interval, until all PAX reach the fence. Then do Heels to Heaven x 20.

    Mosey back to the SF for Mary. Numberama, Namerama, YHC took us out.

    NMS:

    Bodos spent the pre-workout time drinking coffee before popping in a stick of gum just prior to launch. He was kind enough to offer a stick to everyone else although no one partook. YHC would be concerned with aspirating that thing but still appreciate the gesture. Seeing Bodos with coffee was surprising given that after doing the same at a recent Spider Run, he promptly had the urge to take his morning constitutional. This instigated a convo about the best tasting coffee and Bodos apparently has the best brew pot in the world. When YHC admitted that he uses a $30 brew pot from WalMart, Bodos was aghast. Doozy mentioned that he had tried a high dollar pot at one time, which promptly broke, and he was back to the $30 special himself. This made YHC feel a little less shame, however thoughts of expensive coffee continue to dance through my head……we’ll see what Santa has in store at Christmas. Mumblechatter was fairly heavy today which is typical for a Fudd Q, and welcome as far as I’m concerned. If no one’s talking that’s kind of boring IMO. YHC attempted to challenge the PAX in proper form of various exercises, as well as trying to motivate the PAX to maximum effort during the last plank of the Mary session around the SF. At one point, YHC said, “Remember…..weakness is pain leaving the body” which prompted immediate corrections from Upchuck and Splinter. However, the PAX knew what YHC was getting at and appreciation is felt for their tolerance of the occasional mistake. Mumblechatter continued post workout on Slack as there were no merkins performed during today’s beatdown, which was intentional due to YHC’s shoulder PT which is ongoing. Methinks a solid beatdown was still experienced, although I would defer to the PAX that were there for their opinions.

    As always, it was an honor and a privilege to lead today. Never lose hope boys, and never stop chasing the wabbit!

    Fudd

  • For Aisle 5

    Post run/walk coffeteria led to an offhand comment of missing OTB BBs recently and a lack of Big Data points for Aisle 5. When offered the chance to post his own BB, he demurred. He also said he posted downrange with an FNG but as we all know, if there’s no backblast it didn’t happen.

    Walkers did their thing, half marathon prep is rolling and runners got in 9 miles that only seemed like 6.

  • That’s not Uranus!

    8 guys showed up to rock a Monday Daville!

    Parking Lot Tracers

    COP — Crunchy Frogs, Hillbillies, Copperhead Squats, Helicopters, Plank leg curls, Top Half merkins, bottom half merkins, full merkins (tempo)

    CMYIC —
    one partner lunges. other partner does 5 burpees and catches up with other partner.
    1/2 way around the lunger switches to broad jumps

    Tennis Court partner 4 corners
    1st corner — 20 PLT’s
    2nd corner — other partner’s turn
    3rd corner — partner merkins with feet on back
    4th corner — other parnter’s turn

    11’s
    merkins and WW2’s

    exercises at lightposts on the way back wait for the 6

    1 minute of flutterkicks

    Numbers, Names, Announcements

    Hotel California shared that he has lost 20 pounds so far on this journey! Congrats and this is only the beginning!!