Category: Richmond, VA

  • Malo Malo Victory

    After a hard rain last night a super squishy soccer field welcomed 6 HIM’s for a DTH beatdown in the blooming Highland dawn. With 3 FNG’s to show the ropes, YHC led the following:

    WARMERAMA: Welcome, Disclaimer, Review of Credo and 5 Principles, Variable IC reps to warm ip top to bottom

    COP #1: Mosey down the long gravel road to the bottom, Burpees OYO, then return to the top via Sprint, Lunge Walk, Backwards Lunge Walk, and Burpee Broadjumps

    COP #2: Under the covered awning, variable core reps IC

    COP #3: On the chain railing, indigenous peoples movement, alternating incline merkins and dips on the chains, last man burpees x2 and runs to front

    COP #4: DORA with 100 merkins, 200 squats, and 300 LBC’s, with moving partner bear crawling 20 yards AND back in the malo malo (muddy field)

    COP #5: Run to the bottom of the hill, variable IC reps (sumo squats, ball dippers, etc), and x100 calf raises OYO, then stretches before running back to the VSF for COT

    COT: Numbers x6, Names (x3 FNG’s), Prayer led by The Quadfather

    NMS: Wonderful to have some new faces at Ground Zero today: Dr Matt Woodley (missionary doc) nicknamed Medicine Ball for his love of medicine and soccer, Dr Spencer Kimsen (PNG doc) nicknamed Mountain Oyster for his love of swimming/diving but now working in the Highlands (he’s a Melanesian from the coast), and a local nursing college student who spontaneously joined us during the second half of the workout nicknamed Punisher for the skull symbol on the ball cap he was wearing. All in all another great whooping and all the more rich amid enthusiastic company. Expansion is rolling now! Praising God every moment, DTH

  • Is that an UFO?

    2 men braved the cold and posted to Manndate.

    • COP
      • Lap around parking lot, SSH, invisible jump ropes, arm circles, DQs, etc.
    • Tabatha – 20 secs on, 10 off, 6 sets each exercise. Rotate between upper body, core and lower body
      • Curls, WWIIs, squats, triceps extension, KB flutter kicks, calf raises, shoulder thrusts, American hammers, bob and weaves
    • Notes
      • Boo Boo spotted a series of moving objects which could be potentially UFOs (most likely satellites)
      • Hard work was put in by all

  • Dan Marino should die of gonorrhea and rot in hell

    Nine Brutus-wannabes avoided Q-regicide and the weather report to post at FW in better than expected temps. Our FNG ran to the AO (avoiding the ride with Kubota or just wanted to warm up, we’ll never know) to borrow a pair of gloves and off we went:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, LBCs. Off to covered area of main lot for Triple check: HRMs, Heels2Heaven, and run loop. Then 2 round of 4 corners:

    Rnd 1: 10 Burpees, 20 Flutterkicks, 30 Jumpsquats, 40 SSHs. Rnd 2: 20 Merkins, 30 WWIIs, 40 Mtn Climbers, & 50 Jumpropes. Instead of running between corners there was Bear Crawl, Lunge, Bernie Sanders. Back to FW parking lot: Run the lap stopping at every jut-out to do a Burpee but add 1 burpee more each one.

    Finish with 3 rounds of 20 PLTs and 90 seconds of Mary. YHC took us out.

    NMS: Welcome Finkle! You know someone who runs to a 5:00 am AO his 1st workout is our kinda dude, even if he knows handshake… Solid work by all PAX, Bodos appeared to be upset there were no cinder blocks to destroy. There is still some confusion as to the actual powers of a Site Q as Kubota continues to push the boundaries towards totalitarian authority. Rumor has it he will start to require all Qs to pre-submit a weinkie for his approval. Appropriate that on the Ides of March the Bard once wrote: Power corrupts, and absolute power corrupts absolutely.

  • One trick pony, huh?

    Another fine day out the in sun with 7 dudes today at the one and only Source of Truth.

    5:30 a.m. and only 4 dudes joined me (Snuff, Hardywood, Bullseye, and Purple Rain) for a quick lap around the track. Across the gloom we spy two sets of head lights….and it’s our amigo Oyster with a friendly new guy.

    Warmorama: SSH (20x), Ukrainians (20x), DQ (10x), Calf-raises OYO (20x), Merkins (10x), Plank (Left/Right Hand high), APD (20x), Flutters (20x), Duke stretch (both sides).

    Eye of the Storm: Start one more mosey around the track. I pose the question, what’s worse a “beast or a storm.” I just heard grumbles from the Pax…they both suck, etc. Ok – “Eye of the Storm” it is….Oyster called me out for being a “one trick pony.” Fair point…but it is a personally favorite after getting and introduction by Mr. Rogers at Dog Pile.

    Run to the center of the football field. Instructions to Pax:

    4 corners/4 exercises (LBCs – 40x/Merkins – 10x/Squats – 30x/SSH – 20x). Start in middle of the field perform 5 burpees, run to each corner and back for 5 more burpees (total of 25).

    Hill Bear Crawls: Make our way to the small hill. Perform 5 rounds of bear crawls up the hill. Before each bear crawl up the hill, Pax performed various called out exercises, which included Merkins/Drydocks/Heals to Heaven/Lunges/something else (I forgot). Once you get the top of the hill, mosey back down to starting point.

    Quick 4 corners on the tennis court “lady of the night” style: Make our way to the tennis courts. Build up from corner 1 to 4 with returns each time, performing SSH/Squats/Mountain Climbers and finally the crowd favorite burpees. Looked like this:

    1. 10 x SSH/10x Squats
    2. 10 x SSH/10x Squats/10 x SSH/10x Squats/10x SSH
    3. 10 x SSH/10x Squats/10 double-count MC/10x Squats/10x SSH
    4. 10 x SSH/10x Squats/10 double-count MC/5x burpees/10 double-count MC/10x Squats/10x SSH

    Boom. Time. Back to flag.

    Numbers/Names: Hey FNG! Alexander (Alex) came out today. He is a friend of Hardywood. Alex is from Serbia and has been in the U.S. for 11-years. He is dad and a computer programmer. His new name is SWORDFISH (reference: https://www.imdb.com/title/tt0244244/). We look forward to seeing him out at SOT every Wednesday (he lives around the corner).

    Announcements: .

    Rock and roll –> Q-source Ruck at 6:00 a.m. Rock and Roll. 6:30 a.m. pre-run at Rock and Roll.

    2nd F Lunch –> Next Thursday at the Wong’s Tacos (near triple crossing)

    Prayers – Florence took us out (thanks dude). Prayers for those on IR. Pray to keep getting the Pax out there.

  • Running AO VQ

    In 4 and a half years with F3, YHC has never Q’ed a Running AO. Today the cherry was popped. 6 Truth Seekers ran the following route :

    Head west on Midlo Turnpike, Left on LeGordon then take that until it connects to Charter Colony, cross Charter Colony and enter dirt trail behind Midlothian High School Football Stadium, Right on Bluegrass Road, Left on S Carriage Ln, Right on Coalfield, Left on Woolridge then head all the way to Midlo Turnpike, Left on Midlo Turnpike then back to Midlo Middle (4.12 miles at this point. YHC continued around the school, down the stairs, around the track and BTTF for 4.5 miles. The rest of the PAX continued with the Little Caesars Loop and BTTF for 5.3 miles at a pace somewhere in the 8 minute range. Well done)

    DONE

    Joined with SOT Bootcampers for Numbers, Names, and YHC closed out in prayer

    Announcements : This Saturday 3/18 the Q Source Ruck that Boberry and Doublemint lead is transitioning to Saturdays at 6 am at Rockwood Park

    This upcoming Monday 3/20 Vagabond has the Q for the Monday AO location switch from New Market to Rountrey. He’s already got 3 FNG’s who gave HC’s to come! Awesome job brother.

    Next week Thurs 3/23 SOJ Lunch at 11:45 am at Wongs Tacos Midlothian location

    Sat 3/25 Breaking Bread is open for someone to Q. Make a meal for residents at Southside Health Center medical respite program and if you want to stick around to eat with the residents then go for it. Breaking Bread is on the Q Sheet for the 4th Saturday & Sunday every month. Contact Oyster for more details.

    NMMS : Not only was today YHC’s Running AO VQ, it was my first time back at a running AO post hip injury. Wasn’t sure how it would go but it turned out okay. My hips are sore now but should be fine. Appreciate you brothers!

  • Better than being knee deep in a creek

    Four showed up this cold clear morning to take on this great AO. 3 of us ran a little over 3 miles and also did 7’s with burpees and merkins, a Quarter Pounder with merkins, LBCs, Squats and SSH and 2/3 of a triple check of WWIIs, Flutters and some more running. Pigskin got over a mile and a half in before doing laps around the school with stations of merkins and dips.

    It was cold but a gorgeous morning and the exercises looking up at the sky were the best.

    This was my first AO in a week with the Bear Creek trail race in the middle. And I felt it. Thankfully, my shoes were dry by this morning.

    Announcements:

    RVA Bluegrass Jam is on 4/22. Proceeds go to the Richmond Fisher House and Veteran Liberation Services. I will post more details in 3rd F channel. Volunteers are needed.

    Prayers for Gypsy as he works to get his farm going. The Barn is the next step and rumor is it will be called the Clinic.

  • Golden Oldies

    The Woodfin truck showed up a few minutes before kickoff. We were all astounded! Handshake is early! However, Señor Frog stepped out of the truck. A few minutes later, another Woodfin truck showed up. Expectations were fulfilled.

    Speaking of Handshake, he was disappointed in my lack of creativity. That, plus a desire to relive my youth when I was only 69, we repeated a some golden oldies.

    Warmup:

    Mosey over to the parking lot in front of Quioccasin

    20 SSHs

    10 Shoulder slap Merkins

    15 Knee-ups

    Stretch

    Mosey over to the wall on the side of school

    20 IWs

    10 Diamond Merkins

    15 Crunchy Frogs

    Stretch

    Mosey to parking lot at Pemberton

    20 squats

    10 Stagger arm Merkins

    15 American Hammers

    Stretch

    Mosey to another place in the parking lot at Pemberton

    20 Lunges

    10 Stagger arm Merkins

    15 LBCs

    Mosey to the wall at Pemberton

    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

    Mosey to playground with Pull-up bars behind Pemberton

    10 Pull-ups, 20 Merkins, 30 Squats 3x

    Mosey to grass in front of Quioccasin

    Elbow plank for 60 count

    Side plank for 30 count

    Other side plank for 30 count

    Over to the benches in front of Quioccasin

    Round 1

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg in cadence

    10 Derkins

    10 Dips in cadence

    Round 2

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg in cadence

    10 Dips in cadence

    Stretch

    10 Derkins in cadence

    Round 3

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg cadence

    10 Dips in cadence

    Mosey to flag

    20 Dollies

    20 Heels to Heaven

    20 Rosalitas

    20 LBCs

    Numberrama

    Name o Rama

    Announcements:

    Today at noon: Firehouse Subs in Innsbrook: Lunch

    Take out by YHC

  • BearySome

    COP: Side straddle hops, Don Quixotes , Merkins, LBC’s & Ukrainian soldiers.

    Mosey on to the basketball court to complete suicides with a burpee on every return, Rinse and Repeat x 3.

    “BEARMUDA TRIANGLE“ ~3 markers ~3Oyds apart in shape of atriangle. Pax performs one burpee at firstmarker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3. Then stretching on your own.

    5 Laps around both Parking lots then 10 merkins, 20 LBC’s on your own!

    Sidenote: we discovered a self batting cage with a measured pitching mound and a pitchers guard which is pretty cool ?

  • 4 Laps and 4 Burpees.

    YHC grabbed the No Toll Q a few weeks ago thinking it would be fun to do something related to the upcoming March Madness tournament, but the cold temps and not wanting to step on Splinters toes led to an audible and the birth of 4 Laps/4 Burpees. Here’s how it went down for the 14 HIMs that showed up to No Toll –

    Warm-a-Rama: SSH, Helicopters, Dead Man Hang, Copper Head Squats, Ukrainian Soldiers, Merkins, LBC’s.

    Thang 1: 4 Laps/4 burpees – partner up. While partner 1 runs around the parking lot, partner 2 completes an exercise. Complete a total of 4 laps, then 4 burpees and hit the second exercise. YHC called out exercises as we went so there was no break in the action. Rosie and Hardywood set a mighty pace for the rest of the PAX. Exercises completed: WWII’s, American Hammers, Squats, Lunges.

    Mozey to the field for a Triple Check.

    Thang 2: Triple Check – Partner 1 run back and forth across the field, Partner 2 – Dips, Partner 3 – Incline Merkins.

    Mozey to the courts

    Thang 3: Suicides, 3 rounds. Run a suicide and then complete 6 burpees.

    Thang 4: Circle up…real tight like…for pass the pill.

    • Hold six inches and pass the speaker around the circle forwards and backwards.
    • Hold plank and pass the speaker around the circle forwards and backwards

    Time was called.

    We were grateful to welcome FNG – More Cowbell (Robert) to the PAX today. He had a fever for a bootcamp workout and the only cure was More Cowbell. That’s the truth!

    Announcements:

    • Doublemint is looking for volunteers to help push wheelchairs on April 18th for a 5k. Sounds like a great event.
    • Oyster’s paying lunch Wong’s Tacos.
    • Check Slack for details.

    Great workout today men. We kept moving, pushed ourselves and had a great time. Lots of good laughs and the mumble chatter was on point. Not quite as on point as the YHC’s cadence, but close.

    This was a banger of a workout. Thanks for letting me lead and getting after it today. Have a great day.

  • The wind doth blow

    2 runners and 2 ruckers made the most of the morning.

    Runners did a run/walk and got in 3.5 miles. Ruckers got in 4.5.

    Nice job, gents!