Category: Richmond, VA

  • Billy Madison Drop Out

    YHC was pumped to get the week off right with a nice cool and sunny and 70 morning here is what went down:

    COP

    So we begin with Parking lot tracers to get the engine running and wait for any potential LIFO PAX. With no more arriving we mosey to the West entrance of the Atlee High School next to the buse loop and warm up with 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Cobra Squats, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC.s, 10 reverse scorpions, 10 Scorpions and 20 merkins.

    THANG

    So YHC was getting some spring workout bags together and found a ziplock work out classic Billy Madison for the workout today and here is the routine: the 12 Exercises (Each Grade 1-12) were:

    1- SSH, 2 – LBC, 3 – Squats, 4 – Merkins, 5 – Overhead Claps, 6 – Scissor Kicks, 7 – Mountain Climbers, 8 – Lunges, 9 – American Hammers, 10 – Dry Docks, 11 – Plank Jacks, 12 – Burpees.

    So we start the routine of 10 reps per exercise and we begin with 1st grade – 10 SSH, then run a lap around the inner loop for summer break, return to 10 SSH, 10 LBC’s then run a lap for summer break. We continue until we have about 3 minutes felt to mosey back to flag and we had to stop (drop out) after the 11th grade!

    With the repeats we ran 11 laps (about 2.5 miles) and ranged from 110 SSH to 10 Plank jacks…not bad for a Monday workout.

    This was a good running and beatdown workout for the group and nice to have EF Hutton as the guest to come and visit DaVille!

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We are planning to have a HDHH at PBR on Route 301 this Thursday 6-8:30PM for anyone that may want to attend. Check out Slack for the details as it will be posted today in the 2nd F.

    Always an honor to lead, see you in the gloom soon….Cheers, CB!

  • Comfort Foods

    2 wannabe Chefs ready to throw down in the kitchen. 10 reservations tonight.

    WARMARAMA:
    Havoc — Stop eating all the Chocolate morsels… We won’t have enough for the cookies.

    THE THANG:
    Baked Ziti
    Salad
    Garlic Bread
    Chocolate Chips Cookies (most of them)
    Bag of Apples
    Beverage: Sweet and Unsweet Iced Tea

    The 2.0 and I had a great time together preparing the meal for Saturday’s Breaking Bread. It is such an honor to bring a meal for everyone; one of my most favorite things to do with F3. Glad my 2.0 likes to participate as much as I do.

    Breaking Bread is the last weekend of the month. It’s on the Q sheet, sign up and I promise you the 2.0 will equally enjoy it.

    Oyster

  • Return of the Pig

    My first Q at Hoedown since October.

    Mosey to front parking lot of school

    Disclaimer; In addition to the usual “I’m not a professional, modify” I added “watch out so you don’t trip and look out for cars”. That’s important too!

    SSH, MM Merkins, Knee-ups, Stretch

    Mosey to front parking lot of church.

    IWs, Diamond Merkins, Crunchy Frogs, stretch

    Mosey to back parking lot of church

    Line up parallel to building

    Burpee Broad jump to end of first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back:

    Burpee Broad jump to end of first handicap parking place, lunge walk to end of parking lot, mosey back:

    Mosey over to front of church

    7-minute of Burpees

    Mosey back to front of school.

    Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X

    Repeat other side

    Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X

    Mosey to wall area for the usual:

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 Dirty Hookups

    15 Donkey Kix OYO

    Mosey to grassy area behind school

    Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field.

    Request from Bodos for Bulgarian Split Squats:

    10 Bulgarian Split squats in cadence, each leg, followed by 10 Derkins in cadence: 2X

    Back to the flag for numberama, namerama

    Señor Frog has been a faithful attendee since Handshake got him out here. Persistence is what makes us better!

    Announcements:

    Wednesday: Fireman Ed finally gets some respect. Happy 50th birthday! At First Watch.

    April 22: Whitesnake’s Bluegrass event

  • Southside Italian Night

    YHC and his 2.0’s had the honor of preparing a dinner for 10 of Southsides finest gents. Based on the menu organized by my daughter and shopping performed by my son, this is what was on the menu for Sunday night feast.

    Ceasar Salad with all the fixins

    Lasagna with Italian Sausage and Garlic Bread/Rolls (choice of either)

    Brownies, Cookies and Ice Cream for Desert

    Ice Tea, Lemonade (both original and raspberry)

    Meal was delivered and placed in the Southside Health Center. Really nice facility and it was a pleasure to meet Shandra who helped us set everything up. Gentlemen were out enjoying the day in the back and were very grateful for the meal. Really nice facility and it was great preparing this with the family.

    Encourage everyone to participate in this easy project that is fulfilling and inclusive with other family members. Great laughs and conversation throughout the day in preparation of the meal. Look forward to participating again soon.

  • Stallone Style

    Six men came out to defend the Alamo

    WARM UP

    • SSH
    • Imperial Walkers
    • Cherry Pickers
    • Leg stretches
    • Back stretches
    • Arm stretches
    • LBC
    • Alabama Prom Dates
    • Merkins

    Moseyed to the Tunnel

    Thing 1: Tango & Cash (Dora)

    • 100 Merkins
    • 200 LBC
    • 300 Squats

    Thing 2: Daylight (11s in the Tunnel)

    • Exercise 1: American Hammers
    • Exercise 2: Crunchy Frogs

    Thing 3: Rocky (Triple Check)

    • Partner 1 & 2 Leg Throws
    • Partner 3: Run Loop/Stairs

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Graveyard Shift OTB 3/27/23

    Big Rig and YHC linked up for our first group run for the 4:30 am Graveyard Shift rather than a Bootcamp. Went back to our roots at Rockwood Park. Here’s what the two deer a couple feet away from us on the trail observed :

    4.97 miles (we’ll call it 5) route that went through the forest paved trail big loop, then to the route behind the nature center, out to Courthouse Road, cross over to Old Courthouse Rd, go through two church parking lots and apartment complex, back into Rockwood Park for half a loop, then BTTF.

    NMMS : Big Rig’s growth in 1st F is the fastest YHC is seen among any PAX. Truly inspiring. Enjoyed the run today brother. Keep up the great work. Here’s a snapshot of the route from onthegomap.com :

  • There are routes, and then there are routes

    13 lucky lads and lassies launched at first light in the latest edition of Sunday Funday. Temperatures were 70 and sunny. According to the knuckleheads who park badly at the Pump House, the following route(s) likely happened.

    Start on the North Bank of the James River, at the North Bank Trailhead. Take that trail east, under the bridge. Regardless of any other choices, keep the river generally to your right; ensure that bears and dead bodies remain to your left. Oregon Hill can decide which applies. Turn right at the parking lot. Traverse the wavy bridge, turn right to stay on the Belle Ilse loop. Turn right to traverse the sturdy, wooden bridge. Turn right to stay on the trail. Turn right many times up the staircase. Right at the end of the bridge. Stay on that trail. It’s called Buttermilk. It will take you home.

    When you see the big bridge, go under that road and take a LEFT on the other side, then another LEFT at the road. Go across the big bridge and take a LEFT to the end of the run, where your friends will be waiting.

    Or, get lost somewhere along the way, call your friends, and have someone pick you up.

    NMS:

    Superb day for a morning run. Unless you like clouds. And, rain. If you slept in today, the Fart Sack lied to you, for it was not in fact better.

    Offshore is excited. After five years, the “fluids” study has been published. On the off chance that someone donated, ahem, he thanks them.

  • 3 dice 2 guys

    YHC procured some exercise dice to use for today’s workout. Bulkhead was ready to go so here is what went down:

    COP

    We mosey from parking lot to the bus loop side of Atlee High school and for warmarama: 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 reverse scorpions and we recover.

    THANG

    We had 2 dice with exercises and one dice decide on reps or times to perform ranging from 10 reps to 30 reps, and 30, 60 or 90 seconds for the six-sided rep dice. The exercises were were two dice and we rotated the dice to make sure we covered all of the exercises. Heel Taps, burpees, LBC’s, flutter kicks, sit ups, merkins, squats, dips, lunges, plank, Alabama prom dates and Side Straddle hops were the choices.

    We had time for 3 sets of 40 reps on the Jump ropes with out tripping…had to do 40 in a row…we were able to do this in less than 5 minutes.

    Mosey back to flag for numberama, namerama.

    This was a good workout and hope to see more in the gloom next Monday as starting of the week is tough for some…for YHC and Bulkhead…it’s a great way to start the week!

  • Gettin’ it done

    One walker and four runners hit the mean streets of Midlothian for this week’s edition of OTB.

    Gumbo rolled in looking for a porta-john and seeing none decided to desecrate Starbucks before the baristas knew what hit them. Feeling the weight of last night’s dinner off of him, we were off.

    Runners got in a well paced 6.5 before returning to Starbucks. YHC and Draper took off again for an additional 4.5 to hit this week’s training target of 11.

    Not sure of Nancy’s route although we did encounter him along Coalfield. Regardless, Nancy got it done.

    Safe journey for all those traveling for spring break or whatever.

    Have a great Sunday!

  • Visitors at Dapile

    YHC pulled into the Atlee HS parking lot to find two new faces. Quick intros with Brown Noser and Larry (FNG) as the rest of the PAX rolled in, then we moseyed. Also had a couple of runners who had already started.

    • COP
      • Parking lot tracers
      • SSHs, imperial walkers, arm circles, helicopters, shoulder taps, mountain climbers, HRMs, LBCs
    • Mosey to bus loop for catch me if you can
      • P1 bearcrawl, P2 runs loop then switches, complete full circle
    • 11s at the tennis courts
      • WW2s + Squats, run the edge of the tennis court in between the exercises
    • Pull-up + Merkin pyramid
      • 1 pull-up + 2 merkins, 2 pull-ups + 4 merkins, all the up to 5 pull-ups + 10 merkins then back down to 1 pull-up + 2 merkins
    • Mosey to the practice soccer field for some pole smokers
    • Native American run back to flag with burpee optional
    • Mr. Holland and Spit joined the PAX after completing their 7+ mile run.
    • A few minutes of stretching, numbers, names, Opus took us out
    • Notes:
      • Welcome Brown Noser and Sigmund (FNG), keep coming back out
      • Great 2nd F at the Local Cup