Category: Richmond, VA

  • Operation: Save My Baby Girls’ Soles

    The Mission

    The PAX gathered this morning not just to get better, but to assist the Q in a high-stakes, fraternal negotiation. After a certain unnamed brother-in-arms held the Q’s two daughters’ shoes hostage following a recent drop-off, a classic F3 headlock ensued: “You want the glass slippers back? You have to Q a beatdown at a brand new location.”

    Hostage situation accepted. Ransom paid in full via sweat, coupons, and a 100-yard field of pain. Here is how it went down:

    The Warm-Up (COP)

    After a brief disclaimer ensuring everyone knew we were lifting heavy metal at our own risk, we kicked off with a standard warm-up to prep the shoulders and hips:

    • Side Straddle Hops (SSH)
    • Imperial Squat Walkers
    • Cherry Pickers
    • Don Quixotes
    • Arm Circles (Forward & Reverse)
    • The Opus
    • World’s Greatest Stretch

    The Thang

    Part 1: The Coupon Field Walk

    The PAX grabbed their coupons (kettlebells) and hit the goal line of the football field.

    • Every 10 yards, the PAX performed 5 Single-Arm Coupon Cleans on the Right arm, and 5 on the Left arm.
    • We then Mule Carried the coupons to the next 10-yard line and repeated all the way down the field.
    • On the return trip, we modified the spacing to every 20 yards, executing 5 Row Your Boat Merkins (Merkin + Right Row + Left Row = 1 Rep) at each stop.

    Part 2: Far End Zone “Triple Check”

    Once the PAX successfully navigated the field, we locked into a three-man Grinder rotation to really max out the clock:

    • Partner 1 (The Timer): Sprinted the entire length of the 100-yard football field and back.
    • Partner 2: Max reps of Kettlebell Overhead Presses.
    • Partner 3: Max reps of World War II Sit-ups.
    • The PAX rotated through until everyone completed the full 300-yard sprint.

    Part 3: The Near End Zone Burnout & Return

    To finish off the field work, the PAX circled up for a final abdominal smoke-show:

    • American Hammers (In Cadence) until the core was completely spent.
    • The Hill Climb: We picked up our coupons for one final, heavy mosey up the hill back to the shovel flag.

    COT (Circle of Trust)

    • Count-o-rama & Name-o-rama
    • Announcements & Prayer Requests

    Moleskin: Huge respect to the PAX for embracing the coupon work today and helping the Q redeem himself as a father. The shoes have been secured, the legs are burning, and the leadership bars have been raised. It’s an honor to lead you men. See you in the gloom next time!

  • Celebrating Seabiscuit

    Ten dependable runners + one two wheeler that needed to zip up his biking shirt gathered in the waning darkness for today’s new? Spider Run route. It appears as if a good time was had by all.

    The Route

    https://onthegomap.com/s/qhrhj6lb

    4s: Only do Essex

    5s: Essex, Dinwiddie, Old Nelson

    6s: Nalla + the traffic circle / Glendale

    All routes were a little heavy, when accompanied by heavy legs made for a tough route.

    Moleskine

    After some initial discussion in our favorite parking lot, YHC offered instructions that were plentiful in nature. Only a few questions arose. Alas, some didn’t wait for instructions to finish and of he went.

    Apparently each of us isn’t as young as we once were. Certainly not in comparison to 3 year old stallions from a century ago. Ever the linguist, Marv made a comparison of his calfs to those of Seabiscuit. YHC guesses Seabiscuit was better off.

    From Seabiscuits to mahogony garage doors to a quick game show of: What is it? Sauna or Port-o-jon, discussion was lively this morning. Let’s reach out to some of the old Spider Run regulars and get them back out again.

    Splinter out.

  • you can’t push me

    K b at OH

    cot – we came we saw we lifted

    Thang

    we did a whole bunch of kb ex’s increasing each set by 5 3x

    it was a full body workout

    Cop

    #and namearama, announce, and YHC took us out

    great job, pleasure and priv to lead

  • Too Short for His Weight

    A nice even 14 descended upon Heartbreak Ridge for another Q from YHC.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Curb crawl up to 5 and then back down
    • Over to the grass for 3 sets of 20 PLTs
    • Mosey to the football field for a diamond of 25 reps for 4 exercises with 10 Mike Tysons upon return to the center
      • 50 Mike Tysons
      • 25 2x crab cakes
      • 25 WWII sit-ups
      • 25 jump squats
      • 25 CDD
    • Mosey to the jerkin gym for 3x 8 reps
    • Mosey to the other side of the field for a 3x check
      • Bernie up the slope and back
      • Dips
      • Bench kicks
    • Mosey back to the flag for some Mary
      • FK
      • Side crunches, each side
      • 60 seconds of LBC
    • COT with YHC taking us out

    We learned today that Salt Lick is just a little short for this weight.  Plenty of mumble-chatter.  Solid work from the PAX.

    Memorial Day convergence at Dogpile at 7 am. 

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Smells Like Phish

    The bell rang and four … no, make that five … pax posted for the Monday gathering at Westhoe’s finest track complex.

    Tabata sets:

    • Stretching
    • Squats
    • L/R Lawnmowers
    • Overhead Press / Triceps Press
    • Dealer’s Choice / Wild Card
    • 4 Minutes of Mary

    Bodos was a late arrival. I don’t think he arrived directly from his Vermont retreat / sabbatical, but he had many stories of life in the land of compost toilets (apparently there’s no designation for compost toilets on PortaDash, but Hitch is working on an update as I write … ). It sounded like either an AirBnB rental scam, a throwback hippie commune or a deeply mediocre camping trip, but Bodos claims it was part of some furniture-making deal where you can get a 20-year-old table refinished for like 20 bucks. It’s like L.L. Bean letting you send your clothes back when you’re tired of them. New Englanders … amirite, TYA?

    Applesauce was wearing a Cleveland Cavaliers shirt the morning after they blew out Detroit in Game 7, so good for The Land. He and Faceplant traded tips about taking kids to the pool at Ginter Park. (Apparently a lot less expensive than the initiation fee at CCV.)

    Someone left a frisbee on the track and it got picked up and thrown around during the cooldown laps. Turns out Bodos played Ultimate in college; his throws have that perfect flat spin I’ve never been able to master. Vermont eco-retreats, furniture-making collectives, Ultimate mastery … all we needed was a hacky sack and a Phish concert would have broken out.

  • Is it summer

    After running around the parking lot, we stopped at the flag and I gave the standard disclaimer.
    Disclaimer
    • I am not a professional.
    • You against you.
    • Push yourself but don’t hurt yourself.
    • Modify.
    • Don’t leave here with more injuries than you came with.
    Warmup
    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch
    Mosey around parking lot
    • 20 IWs
    • 10 Diamond Merkins
    • 10 Crotch Grabbers (Sort of like a V-up but clap hands underneath first one knee and then the other
    • Stretch
    Mosey around parking lot
    • 20 Squats
    • 10 Stagger Arm Merkins
    • 10 Suzanne Sommers (each side)
    • Stretch
    Mosey around parking lot
    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch
    Mosey to the bus loop for 11s.
    • Mike Tyson & Deep Mountain Climbers
    Mosey to the back of the school: 3X
    • 8 Pullups
    • 15 Merkins
    • 30 Squats
    Mosey back to the flag
    • 20 APDs
    • 60 count 6-inch leg lift
    Don’t tell anyone but we were a minute over on time.
    Announcements
    May 25: Memorial Day Convergence: 7:00 AM at Dogpile
    COT
    The most powerful habit you can build is showing up on the days you don’t feel like it. Motivation comes and goes. Discipline stays.

  • Don’t Call it a Come Back

    River Run grew to three this morning with the return of Doozy to the mix.

    YHC and Doozy awaited the arrival of Bullseye and took off for the hills. Just kidding, there are minimal hills in Salisbury and this morning was not one for trying new things. Route was Salisbury to the golf course off on Stonegate, Mt Hill loop, back Brigstock to Kesnmore to the golf course and home.

    Good to have Dooz back in the mix, even if he made us run about 30 seconds faster per mile. Flatty had reached out to say he couldn’t Q, which was a relief as he planned to start from Bettie.

    PSA – we start from Episcopal Church of the Redeemer on the corner of Salisbury and Winterfield for anyone desiring a morning jaunt on Mondays.

    -Singer

  • The Tar Pit – Chicago!

    One eager Beaver emerged from the gloom for not only the main course of an F3 downranger put on by Panhandle, but also an early 3 mile run!

    F3 Beatdown was as follows on repeat:

    • 5 Thrusters – 1 Suicide
    • 10 Merkins – 2 Suicide
    • 15 Lunges – 3 Suicide
    • 20 BBS’s – 4 Suicide
    • 25 Coupon Curls – 5 Suicides

    Keep on repeat until 6:15

    Great Beatdown Panhandle!

  • Trail Closed….River Rock Half…we still ran!

    It has been a minute since YHC ran with PAX at Sunday Funday. YHC met Gecko after planting the flag, caught up with Offshore, and here comes Bootleg, Helix, and Swiper!

    Trail was closed in sections and River Rock Half commenced at 0700. What shall we do?!?!?

    Up around Maymount, we connected with North Bank. Struggle bus after 2 miles and YHC was thankful for Offshore hanging back.

    Swiper, Bootleg, Gecko, and Helix ran together.

    We looped around Belle Isle, rock hopped, and picked up Buttermilk at 43st access. YHC and Offshore had to pick up fire access road at Reedy Creek due to half marathon.

    Mosey back to the flag mixed in with half-marathoners!

    Coffeteria at ET’s.

    NMS:

    Thank you Offshore for running or trotting with YHC!! YHC will always remember BRR with Offshore and his ability to crush mileage. Best of Luck in OK and becoming a Sooner!

    Coffee and 2nd F at ET’s. Now that was a blast from the past! Great to catch up with Sunday Funday crew!

    Loud and Proud,

    Flatline

  • Foot Race – Senor Frog vs. Saltlick

    A merry band of 8 met to kick off Monday. We were fortunate to be at 60% capacity which also included Big Data himself.

    When the bell struck 0530 we were off, as we began our mosey Fudd drove past us. Fudd has a unique way of being 1 minute late to every AO no matter how close or far from his home, but YHC digresses.

    Mosey to Third Church Parking Lot for COP.

    We started our Mosey behind Third Church as Senor Frog sprints by which then required the Pax to make a hard right and to take another route. Mosey around the front of the church and make a right on Silverspring and mosey down the hill and pause at Carriage Lane. Mosey from Carriage Lane to Spottswood and make a left on Spottswood and stop at the end of the road.

    Left Driveway Extravaganza. Starting with the first driveway we completed 5 of an exercise then Moseyed back. Then down to the second driveway and 10 of an exercise then back. We completed this all the way to the 8th driveway and 40 of an exercise. Once we complete the 8th driveway we started again with 40 reps then worked our way back stopping at every driveway. When this was complete it was 0610 and we had about 1/2 mile to travel.

    Mosey back to the Flag for 1 minute of LBC’s to close out 0615.YHC didn’t use the GPS, but it was 4,000 steps which is about 500 more than an average F3 45 minute Bootcamp.

    Announcements – Memorial Day Convergence at Dogpile Monday, May 25th at 0700. Oyster says Breaking Bread for May is open.

    Prayer Requests – Fudd’s sister, Roger Roger FIL’s, Wojo’s Mom, Charlotte.

    NMS – Warmer morning than we’ve seen in quite some time. YHC is glad to have the Q to determine what we would (and wouldn’t) be doing.