Category: Richmond, VA

  • Brocode + Dorsiflexion + Contagion

    Four West End redwoods got together to find out what we have been missing on Brocode runs, discover one of YHC favorite words, and learn about economics – almost just like any Currahee.

    YHC took us out. Prayers for and hope for the future and that energized overreactors dont precipitate decline.

    Announcements

    • The bridge tommorrow
    • Currahee CSAUP: ruck + bootcamp + Run

    NMS Counter to some recent bloviating, BroCode is a led run. Yes a PAX can pick the same route and not claim the Q but it requires someone to write a BB and therefore its not really that hard to choose a route now is it.

    What was most exciting today is that Pigskin decided that he would run… and he did for all 4 miles at a 9 min pace. YHC also enjoyed some healing dorsiflexion – coming back with a PRODUCTIVE run

    TIL Lighthouse has a soft part for dumb people in a position of power. We can all agree that mistakes might be made, but you cannot hide from ones that almost bring down a financial system.

  • How ’bout a little track work?

    8 bootcampers, 1 walker and 4 runner…all HIM’s…set out from the parking lot at Midlo middler on a colder than expected Wednesday morning. For the bootcampers, the show review goes something like this –

    Warm-a-rama: SSH, Jane Fonda’s, Dead Man Hangs, Copper Head Squats, Helicopters, Merkins and some LBC’s.

    Mozey to the track for Thang 1

    Thang 1

    • Set 1: 25 squats / 50% jog 100 meters / 25 merkins / 50% jog 100 meters / 25 raise the roofs / 50% jog 100 meters / 25 Carolina Dry Docks
    • Set 2: 25 Carolina Dry Docks / 75% jog 100 meters / 25 WWII’s / 75% jog 100 meters / 25 shoulder taps (Bullseye was done in 6.5 seconds) / 25 LBC’s
    • Set 3: 25 Monkey Humpers / 75% jog 100 meters / 25 squats / 75% jog / 25 Lunges / 75% job / 25 American Hammers
    • Set 4: 10 burpees / 100% Sprint / 10 burpees / 100% sprint

    Thang 2:

    • The ‘ol Quadruple Double Check. Up and down the parking lot hill with rotations on squats, donkey kicks, and merkin presses (not sure YHC has that one right).

    Off to the tennis courts for Thang 3.

    Thang 3:

    • Sprint down and back across the tennis courts then Merkins for 30 second
    • Sprints – WWII’s
    • Sprints – Squats
    • Bernie Sprints – Heels to Heavens
    • Bernie Sprints – Burpees

    Back to the flag for a quick 5 merkin ring of fire.

    Numberama/Namearama/Announcements and YHC took us out in prayer.

    A day late posting so the accuracy of the written workout is slightly in question. The general direction is there, so we’ll call it a win.

    Thanks for letting me lead.

  • The Triangle

    One Round Mound took on The Gloom in the latest edition of The Clinic. Temperatures were actually 70 and sunny. According to the lady cleaning the lobby, the following quite possibly happened.

    Mosey to the MasaGlobal Building. Single point up for the COP.
    SSHs, Helicopters, Don Quixote, Imperial Walkers, Hand Release Mercans, Shoulder taps, merkins, little baby crunches, hello Dollys, reverse crunches.

    3 pointers (triangles). But, stop 6 times. It’s a big triangle. Do this in the form of Elevens. WWIIs and Mercans.

    Round 2: LBCs and squats

    Mosey to the parking deck.

    Ramps, with Mercans and WWIIs.

    Do 4 laps at the top of the parking deck.

    5 min of Mary.

    BTTVSF.

    NMS: Humid today. A harbinger of humidity to come. Gonna be a long, hot summer.

  • Track is closed

    According to the bus drivers sitting in the gloom laughing at 4 skinny, old men trying to break into the high school track for some hot laps…

    Warmup: 1.5 mile jog to midlo high. a-skip, b-skip, high knees, butt kickers

    The Thang: 5 x 600ish meters @ just under threshold pace w/30 sec recovery

    Outro: 1.5 sluggish miles back to the flag. Yikes, that hurt a little. numberama, prayers, out.

  • Australian Snow Day

    9 strong for the latest round of The FORGE, including 2 young whippersnappers. A brief summary for your viewing pleasure:

    Mosey to the lower circle for warm-up:

    SSH’s, Mummy Kicks, Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Mario Jumps, Karaoke (x2), Bernie Sanders, Lunge Walk.

    Back toward the school, stopping at every other light pole for PAX called ab exercises: WWII sit-ups, Flutter Kicks, Crunchy Frogs, Cross Leg Raises. May have missed a few – all 25 count.

    Exercise One:
    7 rounds of the following: 5 burpees, 10 Australian Snow Angels, 15 X-jumps, 20 line jumps (double count). Sprint up the base of Mt. Chaplain, jog back. 7 proved to be more than enough!

    Exercise Two: Merkin 4 Corners
    -10 Chuck Norris, 20 Hand Release, 30 Wide Grip, 40 regular Merkins

    Exercise Three: Triple Check with runner, dips, and LBC’s.

    Back to the flag for Numbers/Names/Announcements

    Dealer took us out

    Final thoughts: Definitely a looked-good-on-paper type of workout. Appreciate everyone pushing through! It was great to see Posey and Animal working out before school – much respect to them. SYITG

  • Six did Fat Amy

    I don’t Q this AO often enough so don’t have a set of routines I like. I found a circuit routine called Fat Amy. Don’t know why it is called that. I have nothing against Amy.

    After some warmups we slid into Fat Amy. According to Amy, it went like this:

    50 Squats no bell, 10 burpees

    40 WWII, 10 burpees

    30 Lunges no bell, 10 burpees

    20 Kettle bell swings, 10 burpees

    10 meter bear crawl, 10 burpees

    20 Kettle bell swings, 10 burpees

    30 Lunges with bell, 10 burpees

    40 WWII, 10 burpees

    50 Squats with bell.

    That only took 20 minutes and there was enough stamina to move to threesomes. First one involved running, curls and triceps. Second one involved running, sit and press and pull overs.

    The group was still ready for more so we did a modified curb crawl. Bear crawl to curb, 10 merkins, crawl bear, 10 derkins, repeat with 5.

    Back to the flag for a minute of LBCs to help Attila’s digestion and then a final climax with Freddie Mercury.

    Hope the workout helped everyone’s stamina. Fireman Ed missed his 50 squats. He can do them at home today.

  • March Madness, Reprise

    Legend has it, here is how the story goes:

    Johnny: “Timmy, did you hear what happened at recess today?”

    Timmy: “No, did Handshake get caught looking up girls skirts again?”

    Johnny: “Not that I know of… You know that older kid that complains a lot but tells those jokes he gets from GQ magazine?”

    Timmy: “TYA?”

    Johnny: “No, the other one he hangs out with…”

    Timmy: “You must be talking about that Saab kid. I heard he wants to buy a british car when he turns 16. My dad says there may be something wrong with that kid.”

    Johnny: “Yeah, my mom said he tried to take a girl on a date to see Stripes.”

    Timmy: “Man, that’s a $100 shine on a $3 pair of shoes.”

    Johnny: “Anyway, there was a pickup basketball game during recess today and that giant 3rd grader who looks like he’s 14 told Saab he had to play.”

    Timmy: “Oh man, I wish I could have seen that…”

    Johnny: “It was hilarious. Saab’s team started chucking balls from all over the place. I overheard him say he was only good for two things, catching and passing.”

    Timmy: “I’d be surprised if that one-legged cheetah could even catch.”

    Johnny: “Turns out you are right, kid couldn’t catch a turtle if it was walking right in front of him. Anyway, the teachers had blown their whistle to indicate recess was almost over. All I heard while they were playing was, ‘This game is stupid’, and ‘I was never good at this game’.

    Timmy: “He will probably work in IT when he gets older.”

    Johnny laughs uncontrollably

    Johnny: “So true. Well… the clock was ticking and somehow Saab ended up with the ball. He took one dribble to about 10 feet and chucked it up.”

    Timmy: “Let me guess, airball.”

    Johnny: “That’s what I would have guessed if I hadn’t seen it with my own two eyes. The Dude made it!”

    Timmy: “No way. You must have been talking about another kid. No way that kid made a basket.”

    Johnny: “Swear on my Pokemon collection. He stepped back and drained it. Funny thing is, people didn’t even get excited. He just walked away.”

    Timmy: “Legendary.”

    Johnny: “Cool as a cucumber.”

    Timmy: “I hope Sally got a picture of him to put in the yearbook. That’ll be a great story to tell when we make it to the big school, you know, middle school.”

    Johnny: “Best recess ever.”

    Timmy: “I have to go. Gotta get back to class. Have you seen my substitute?”

    Johnny: “No, new?”

    Timmy: “Oh yeah. I’ll fill you in on the bus.”

    COP

    • Single file run over to the basketball courts, where we stayed until the bell rang.
    • 4 left hand, 4 right hand layups
    • Line up in two horizontal lines facing the Q
    • 20x Invisible Jumpropes
    • 10x Don Quixotes
    • 15x High Knees
    • 10x Copperhead Squats
    • 15x Buttkickers
    • 10x Defensive slides
    • 10x Bobby Hurleys

    The Thang

    As a tribute to the introduction of the shot clock, we did 4 corners. 30 exercises at each corner of the basketball court. Merkins, LBCs, CDDs, Squats.

    Huddle up around the goal for Halftime Entertainment. Everyone shoots a layup, free throw, and 3 pointer. Miss the layup and the group does 10 burpees, free throw 10 merkins, 3 pointer 10 squats. The group was 6/9 on layups, 2/9 on free throws, and 0/9 on 3 pointers. Lots of blame on the darkness and the light.

    Senior superlatives were mixed in as well. Two seniors were highlighted. First was Antoine Davis. Antoine came up 3 points short of Pete Maravich’s all time collegiate scoring record of 3667 points. Antoine ended up with 3664. Close, but no cigar. Additional context, Antoine achieved his number in 5 years (including his additional COVID year). Pistol Pete did it in 3 as freshmen couldn’t play back then. 3 years, 40+ points a game, no 3 pointers. Let that sink in. 36 merkins, 67 SSHs as a tribute.

    Second superlative was offered to Kihei Clark. Kihei broke the ACC record for most minutes played in his career (again, thanks to the additional COVID year). He played 5339 minutes, which by TYAs quick math is almost 90 hours. Crazy, over 5 years, 30 games a year, that only adds up to 90 hours of basketball. Anyway, apparently people keep track of that stat so we did 53 LBCs and 39 Jump Squats as a tribute.

    This is where we broke up into teams of 3 and the above storyline played out.

    Numbers, names, YHC took us out.

    Moleskin

    YHC appreciates those that posted but did not know what was in store for the day. It’s been 4 years since my last official March Madness Q at Mary. Stories were strong of years past. Great work everyone.

    Welcome to the newcomers who hadn’t experienced a Q like this before. You are only limited by your own creativity!

    Splinter out.

  • GalaxyCon Revisited

    12 Reluctant Cosplayers assembled for some Street Fighter and Mortal Kombat music to the tune of this Beatdown :

    Mosey to tennis courts

    SLAUGHTER STARTER : 100 SSH IC

    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 

    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

    THE THANG :

    Mosey to hill behind basketball court

    Front Facing Crab Walk up to the top of the hill then mosey back down. Repeato

    Crawl Bear up to the top of the hill then mosey back down. Repeato

    Mosey to track

    Bojangles Biscuit : On the track, sprint straights and mosey turns. After 1 lap, add 10 blueberries (burpees) for the blueberry biscuit (WHERE WERE YOU BOBERRY?? THIS EXERCISE IS AN ODE TO YOU)

    Catch Me If You Can : Partner Up. Partner 1 performs 5 Burpees then sprints to catch Partner 2 who is doing Bernie Sanders. Repeato for 1 lap.

    Mosey back to tennis courts

    25 Flutters IC

    1 Minute of rapid fire Punches

    1 Minute of rapid fire Straight Leg Kicks with right leg

    1 Minute of rapid fire Straight Leg Kicks with left leg

    Mosey to corner of school building near basketball court

    50 LBC’s IC

    Mosey to next corner of school building

    25 Merkins, 50 LBC’s IC

    Mosey around school building to the benches

    25 Dips, 25 Merkins, 50 LBC’s IC

    Mosey BTTF

    Ab Ring of Fire with PAX choosing 20 reps of an ab exercise : We did Freddie Mercuries DOUBLE COUNT, Windshield Wipers and Box Cutters before time expired

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : Ongoing Breaking Bread 3rd F service opportunity the 4th weekend of every month. Make a meal for the residents at Southside Medical Center then deliver it and if you’d like to stay and eat with them then go for it. See Q Sheet to sign up.

    SOJ Happy Hour Friday evening 4/14 at Diamond Billiards

    SOJ Monthly Lunch Thurs 4/27 at Rusty Taco at 11:45 am

    F3RVA CSAUP on Sat 5/6 at Currahee AO : includes Rucking, Bootcamp and Run/Walk. Contact Gomer Pyle for more details

    NMMS : Great to be back at Timberwolf. T Claps to Vagabond, McGruff, Oyster, Heist and Mudslide for bringing a ton of energy and great leadership to all the Midlothian AO’s. Keep up the great work

  • Rotten Tomato Run

    3 runners and 2 ruckers enjoyed a cooler morning.

    Ruckers did thing with start time of 5

    Runners got in 4.5 to 5+ miles with a traditional route into Knollwood and a loop around Cool Spring Forest Trail.

    This mornings run was brought to you by Zan’s Refuge Services.

    Spit On That!

  • Slack Onboarding

    Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down:

    Mosey to the amphitheater for COP

    • 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don Quixote, 10x helicopters, 10x Ukraine, 25x SSH
    • 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks

    Exercise 1 – Elevens

    • Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between.

    Exercise 2 – Triple Check

    • Pacer running around the circle while person #1 does SSH and person #2 does LBC.

    Mosey back to the flag.

    Numbers and names…

    Announcement – The Bridge this Saturday.

    YHC took us out.

    While YHC and Swirly downloaded lots of information, e.g., annual field day, F3RVA retreat, F3RVA website, and Slack regarding F3RVA to McEnroe, YHC felt so fortunate to be a part of F3RVA. Thank all of you in F3RVA!!