Category: Richmond, VA

  • Could We Crawl Faster with Cocaine?

    YHC and the legendary Big Rig posted at the Graveyard Shift for another round of early morning fun. The following is a brief summary for your viewing pleasure.

    Run to the back of the school for WarmUp:
    SSH’s, Arm Circles, Raise the Roofs, Apple Bottom Poppers, Mummy Kicks.

    To the school entrance for Exercise One:
    One man does WWII sit ups, other runs a lap around the bus loop. 5 rounds total.

    To the Big Hill for Exercise Two:

    From one side of the hill to the other: Bear Crawl up, Broad Jump to side x 5, Crab walk down.

    Exercise Three: Victory Hill (Sprint up hill ) until time is called. I believe we finished 5 sets

    Back to the flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work on a cold and rainy morning. Appreciate Big Rig for his consistency and hard work. Prayers to our fellow Graveyard worker Florence, who is dealing with a hip injury.

  • Intestinal Fortitude

    Four, then 5, then a very late 6, literally fought off the fartsack to gather at the ‘Hoe for today’s post super bowl hangover workout. Short mosey over to the church parking lot for:

    COP

    • SSH x21
    • Helicopters x10
    • DQ x10
    • Arm Circles x10 x5 (x2)
    • Copperhead Squats x15
    • LBCs x20

    The Thang

    Quick mosey backwards to pickup the LIFO then medium mosey over to the other church parking lot for the start of Super 21s. 1x merkin / 1x reverse crunch. Run to opposite corner for 2/2. Back to start for 3/3. Continue to 5/5. 21x jump squats.

    The smallest of moseys over to the other church administrative office parking lot for 6-10, running halfway around the building between sets. 21x lunges.

    Slightly longer mosey over to the Walgreen’s parking lot for 11-15, running to the end of the parking lot between sets and bernie’ing back. 21x side lunges.

    Back to the church administrative building for 16-20, running halfway around between sets. Slow walk if you are a leader. 21x squats.

    Back to the 2nd church parking lot for set 21. IG run back to the bus loop.

    Triple check: BTTW, pickle pounders, 21x american hammers

    WWIIs until time expired.

    Numbers, names, YHC took us out.

    Moleskin

    ‘Twas a great morning to be alive. Cool air, light breeze, fresh (a’hem) air. Today we were reminded of the 8 lbs of chicken wings Handshake made and who knows what Fudd made.

    Flo showed his bashfulness during triple check while also learning about the intestinal habits of a few middle-aged men.

    Apologies of the day goes to Pigskin for not keeping the distance down. Way to push it!

    Thank you to all who showed.

    Splinter out.

  • The long mosey

    5 beasts hoping for a Flex Friday, got heart rate Monday instead. Let’s lose that merlot together.

    Long Mosey to the other side of New Market.
    Warmarama: SSH, Helicopters, Arm Circles, Imperial Walkers, Copper Head Squats, Merkins, Plank Jacks

    The Thang:
    The next 5 light poles: 1 Burpee, 2 Burpees, 3 Burpees, 4 Burpees, 5 Burpees.
    The next 4 light poles: 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpees

    Mosey to Sultree Drive for a Beast:
    Beast (between 5 light poles): Merkins, SSH, Ball Dippers, Mtn. Cilmbers, Jump Squats, Plank Jacks

    Long Mosey back to the parking lot:
    Modified Dora: Merkins x50, SSH x100, Monkey Humpers x150, runners to the green box and back.

    1 more Mosey up Satan’s Hill to get the 3.0mi

    BTTF
    Numberama:Namerama

    NMS: After the weekend YHC just wanted to run and burn off the fartsack and junk food. Let’s see if we can cover 3 miles and put in some work along the way. With POG back from IR it was time for some Burpees, a Beast and a Dora. Garmin = 3mi, 573 calories burned.

    Announcements:
    Breaking Bread is back in person boys. Sign ups available on the Q sheet.

    Oyster

  • Downrange with Lancaster

    showed up as only one SOP for a cinderblock Q.

    BB here: https://www.f3lanco.com/items

  • Were we the chumps?

    The usual OTB numbers didn’t happen this morning. After some messaging yesterday, and in spite of the wet and cold weather, YHC was 99.9% sure that Don Draper would show up for a run this morning. …And he did…along with a new route. Total mileage was right at 6. Nice 1st and 2nd F.

    Seems easy to call any of the fartsackers that didn’t show this morning “chumps”, but looking back on the nasty wet cold, maybe YHC has it backwards.

  • 5K and the legend of El Chapin!

    15 warriors set out on a 5k journey with a variety of Sh*t in between. After a smooth bone crackling stretch job, mountain climbers and flutter kicks, we slid down to the monkey bars for some in-cadence pull-ups that only the strongest stayed in form. Along the 5k were random stops of intensity with merkins, diamond merkins, leg throws, flutter kicks, arm circles, apple pickers and more, all in count and in sync. Along the way we ran into Hector, a double respect FNG who almost passed out after a few minutes but refused to give up, showing good F3 spirit, at the end he earned his F3 name EL Chapin!

  • Put it on the Underhill account

    A crazy 10 cranked it to 11 on 2/11. After performing an abbreviated rendition of Fletch in about six minutes, off we went to the first circle for COP. Hilarity ensured and we dropped down to the amphitheater.

    Starting at the top, perform 18 box cutters for each level you are on. Decrease by one per step until the first pax member reaches the bottom. Everyone stops and returns up the steps with incrementing monkey humpers.

    Off to the rusty cage for pulls ups. Round 1 = 10, round 2 = 8, and round 3 = 6.

    Over to the penny stage for some dora with the blocks. 100 behind the head tricep extensions while the timer does 10 4-count american hammers, 200 curls with a time of 20 v-ups, and 300 bench with a time of 30 2-count flutter kicks.

    Touch a tree – 10 trees and block swings, 8 trees with squats with the block, and 6 trees with elbow plank.

    A ball was found and we tossed it as a hot potato with the recipient of the ball calling an exercise. We finished just in time to return the blocks and head back to the VSF.

    YHC took us out.

    Yes, Fletch was the center of today’s entertainment. We quickly circulated through a list of the classic movies leaving Hitchhiker wondering what we were talking about. Feel free to provide him your favorites via slack.

    LM was awesome as always. Never disappointing in food, coffer, or conversation.

  • A Simple Hot Potato Plan

    Five gentlemen gathers on the grounds of Atlee High School at various times for a simple plan. We would run, do a hot potato bootcamp, then run again. This is what likely occurred.

    Opus leads the PAX in a mosey along the road that goes around the campus that is just shy of 1.5 miles.

    Spit takes the lead

    COP – SSH, Arm Circles, Imperial Walkers, Flutter Kicks, American Hammers, Hand Released Merkins, probably something else.

    The Thang

    WW2/Merkin – Do this 20 times – one WW2, then flip over and do one Merkin

    Bulkhead takes the lead

    Dora – With a partner, do the following: 100 scull crushers, 200 snow angles on your stomach, 300 mountain climbers while other partner runs around parking lot.

    Opus leads the PAX in a final mosey around the campus for another 1.5 miles.

    Phonics takes the lead and calls for stretching on your own for 3 minutes.

    COT – Numberaroma, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Good to be out this morning for perfect weather and a perfect group to exercise with. YHC had nothing to do with the plan but it was simple and worked out great. Because the plan kept us together, much mumblechatter occurred. Spit ran 30 minutes before we got there and then left 30 minutes early so he missed out on the Dora and final run. Over the next few weeks, YHC hopes to post more because he will likely be out all of March and much of April.

    Gotta Run!

    Phonics

  • Save the burpees for the end

    12 mostly middle-aged warriors awaited a workout in the somewhat mild confines of Short Pump north. Fireman Ed had the idea of using cards from a game called Crowns. Was it seamless? Heck no but the last 30 minutes was a pretty dam% good workout.

    COP: DQs, Helicopters, merkins, FMs, ACs. Mosey with cards.

    Cards ranged from 4 to 10 with a few jokers that are 15 of the drawer’s choice. Red – burpees, green – 2 count mountain climbers, yellow – WWIIS, blue – squats, black – jump squats. At first we were running a lot and doing all WWIIs, squats and jump squats. I guess Fireman Ed did not shuffle well. All this while running around the AO.

    I added three sets of donkey kicks and two sets of balls to the wall. Then I was accused of stealing from Pigskin’s line up (sans milkers). In the latter half we pulled more mountain climbers and burpees. Also, I added three sets of pullups and dips (10 and 20, then 8 and 25 and then 5 and 30). I also added elevens with derkins and step ups. After having most everyone pull three Crowns cards out twice, Seymour called 15 burpees after pulling a Joker. I and the PAX planked and then stretched out to end the fun.

    Although it did not start as the smoothest Q, I think the workout was eventually good. Prayers for quick recovery from any soreness and for us to be able to help those that need it. It is good to lead a determined group of PAX. Enjoy your weekend. Prediction: Chiefs – 31 Eagles – 28.

  • Looks like the Morning Wood keeps getting bigger.

    A total of 7 guys ditched the fartsack to get in a few miles before the beatdown. 3 Ruckers got a 30 min. jump on the runners. Rosie and I took off promptly at 6:30am and missed Shank and Mud Slide by a few seconds. We hit our normal paved trail through the woods and BTTF. Great talking with Rosie this morning about family and our next SOJ meeting.

    Nice turn out today fellas!