Category: Richmond, VA

  • I Got the MOTs. What you got?

    5 warriors ventured into the gloom this am for the most recent release of the McRib at SOT. 
    Here’s what went down.

    COP

    Mosey from the flag to the football field and circle up at the 50 yd line

    SSH
    Don Quixote
    Imperial walkers
    Arm Circles
    Merkins
    LBCs

    Mosey to end zone

    Partner up – Catch me if you can

    • P1 – run backwards
    • P2 – 10 diamond merkins and sprint to catch partner 1

    Repeat until up and back of football field

    Al Gore for the six

    Quarter pounder 

    1. Sprint to 25 for 25 merkins
      Bernie back
    2. Sprint to 50 for 50 squats 
      Bernie back
    3. Sprint to 2nd 25 for 75 single count flutter kicks
      Bernie back
    4. Sprint to end zone for 100 SSH

    Plank for six

    Curb crawl 

    • Start on the goal line and BC to the 10 yd line for 1 merkin
    • CB Back to the goal line for 2 merkins 
    • Repeato up to 5 and back down to 1

    Indigenous peoples run around outside of track

    • The last runner does 2 burpees and sprints to the front
    • Each time the PAX passes the running group for DDs birthday we stop and do 4 + 1 merkins

    Elevens across the football field

    • squats
    • Wwiis

    Mary

    Freddie mercurys
    APDs
    Ring of Fire merkins

    Numbers and names  

    Announcements

    Breaking bread is back in person and March is open for volunteers.  See Oyster for details.

    Orange Crush is hosting a 2nd F bourbon tasting on Feb 16 with a book discussion to help facilitate fellowship and conversation. See OC for details on the event and DTH for more info on the book.

    Prayer requests

    Bullseye – Dad is recovering from back surgery

    Nancy Lopez is having surgery soon 

    NMS

    It’s been too long since YHC has led an F3 workout and today was a lot of fun.  I appreciated the opportunity to take the Q this am and it was a pleasure to lead.  It was also great to see so many others helping Don Draper celebrate his 41stbirthday with an extra long MOT. I also really enjoyed having both MOT and SOT working out closely together, which helped create a fun atmosphere for all and hopefully helped everyone push a little bit more today than they normally would.  I’m really impressed with everyone’s hard work and look forward to doing it again soon.  

    Til next time!

    McRib

  • China is Always Watching

    A group of 9 stargazing enthusiasts rose early to gaze into the abyss and discuss various forms of aerial surveillance. Here is what is currently trending on tik tok.

    Short mosey to the front of the church for introductions and disclaimers. Warm Ups included helis, DQ’s, Jazzercise, WWII’s and a short shavasana. Tales were shared and personal space was violated but everyone seemed warm.

    COP 1: Everyone was in position to bring back a Doozy inspired crowd favorite, Mankillers. Calves burning so lets mosey back to the launch to collect coupons out of Kubota’s secure vehicle. Short mosey to the southern most tip of the park.

    Triple Check Bonanza: Numbers were perfect to perform a variety of 3 legged exercises. 1st round: Curls, WWII’s, Timer runs to the stoplight and back. 2nd Round: Block Press, Heals to Heaven, Timer Lunges to 1st mailbox, Bernie back. Mosey back to the parking lot for 3rd Round: Manmaker Burpees, Flutter Kicks, Timer Runs to the end of the lot, Bernie back.

    Return coupons to the secure vehicle, circle up for quick bit of Broga and shavasana.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    No announcements recalled

    NMS: Perfect conditions filled this morning. Splinter was limber and aware enough to avoid a collision with an incoming PAX member on his premile jaunt. Mumble Chatter is always strong at the Watch including a variety of topics such as horticulture, satellites, space stations and home renovations. Daily goals for the monthly challenge achieved. Well done fellas. Great job in starting the day strong.

  • The Soft Launch

    With one week to go before the official launch of MOT, several of us got out to do a thing to celebrate YHCs bday. With a 5am launch and a commitment to 41 laps around the Midlo Middle track, what could go wrong? Somehow distances ranged from 1 mile to 11 and our pace dropped below 7:30 for a bit.  Nonetheless, it was a fantastic morning for a run. Special thanks to McRib and the SOT pax for all the birthday love as we circled the track. Man it feels good to be 41! 

  • 9 Alte Fürze

    Attila and Handshake in a little toy shop
    Buy a gun to shoot a balloon with the money they’ve got
    Set them free at the break of dawn
    ‘Til one by one, the balloon was gone
    Back at base, sparks in the software
    Flash the message “Something’s out there”
    Floating in the summer sky
    9 Heartbreak studs go by
    (music break)

    9 benign Heartbreak studs
    Warming up in the summer sky
    Panic bells, it’s red alert
    There’s something here from somewhere else
    The Global Warming springs to life
    Opens up Honeydo’s eye
    Focusing it on the sky
    The 9 benign Heartbreak studs go by

    99 Decision Street
    It is time for BLIMPS to meet
    To worry, worry, super scurry
    Call the BLIMPS out in a hurry
    This is what we’ve waited for
    This is it boys, this is war
    Whitesnake Q is on the line
    As 9 benign Heartbreak studs run by

    9 knights on the baseball field
    Ride super high-tech jet fighters
    Everyone’s a Merkin hero
    Everyone’s a Burpee Jerk
    With orders to identify
    WWIIs and classify
    Squatting in the summer sky
    As 9 benign Heartbreak studs go by
    (music fades)

    99 dreams Handshake had
    In every one, an Attila grunt
    It’s all over, and he’s standing pretty
    In this dust that was a city
    If he could find a souvenir
    Just to prove he was here
    And then Attilla’s busting ass
    He thinks of Handshake, and let’s another one go

  • On the Fly

    Had to make a bootcamp on the fly due to QIC having a last minute scheduling conflict.
    WarmUp: side shoulder hops, Ukrainian soldiers, don Quixote, imperial soldiers, cherry pickers, stretching.

    Mosey to the football field: 11/1

    10 WW2’s run 40 yd 1 Burpee (add 1 burpee subtract 1 WW2, rinse and repeat)

    4 corners

    run 100 yd 20 Smurf jumps

    run 40 yd 30 flutter kicks double count

    run 100 yd 50 LBCs

    run 40 yd 60 side shoulder hops

    Mosey to parking lot, Indigenous pole smokers. PAX in the back does lunges to the front, repeat to the sign. 45yd.

    Squat Jumps and run:

    10 squat jumps run to the gazebo and back (30yd)

    9 squat jumps run to the gazebo and back

    repeat to 1

    Ended with ring of fire: Ab and Chest

    All pax did flutter kicks as one pax did an ab exercise.
    All pax hold plank as one pax did Merkins.
    DONE

    overall, it was a solid workout, and glad we could make it happen. The indigenous pole smokers, first started here by Chaplin are killer, and am already thinking of different variations to implement next time.

  • 14 Doors

    8 Spartans ready for a Kettlebell beatdown at The Old Hundred. According to the teacher who arrives early for the best parking spot, this is how it went down.

    WARMARAMA:
    SSH, Helicopters, Imperial Walkers, DQ, Cherry Pickers, Merkins, LBC, Alabama Prom Dates

    The Thang:
    Mosey with your Kettlebell around to Quad1, choose a picnic table.
    11’s. Kettlebell Step ups <———–> Merkins

    Mosey with your Kettlebell to each Door and complete an exercise x # on the door.
    #4 KB Merkins each arm
    #5 Halo’s (both ways)
    #6 Rows each arm
    #7 Clean and Press each arm
    #8 Skull Crushers standing
    #9 Around the World and back
    #10 KB WWII
    #11 KB Squat
    #12 KB Swings
    #13 Bench Press
    #14 Skull Crushers on your six

    Triple Check: KB Swings, Flutter Kicks, Run to the Curb and back.

    Mosey BTTF:
    Ring of Fire
    Flutter Kicks
    Rosalita’s
    Hello Dolly
    Numberama: Namerama:
    YHC took us.

    NMS:
    What a great morning for some Step ups. Thanks for letting me lead today men. Let’s pray for Nancy Lopez who is getting ready to have surgery soon. If the Doctors say recover is 6 months, we expect Nancy will be back in 2. Go take on the day!

    Oyster

  • Someone Would Lick It

    Three brave runners tested their ambition and pacing with a 23 minutes out, 22 minutes back run into Kings Charter. All three successfully returned in time, though in some cases with slightly less skin than they had when they started. YHC was thinking to himself, in Trent Reznor’s famous words, “I’m gonna run, til I can’t no more.” YHC and Mr. Holland covered 5 miles, and Opus covered 4.8 miles. The runners then circled up with the ruckers, who covered somewhere between 4.5 and 11 bajillion miles. Numbers, names, and Opus took us out, praying for and thinking of Corned Beef and his family’s loss, those suffering in Turkey and Syria, and No Idea’s family’s recovery from covid.

  • Who doesn’t love a good beast?

    A little on the below freezing side but that didn’t stop 10 beasts from joining YHC at Huguenot Park this morning. After waiting slightly past time for a few PAX that were coming in hot, the following is what went down…

    Mosey to back parking lot for COP:

    SSHs, Imperial Walkers, DQs, Ukrainian Soldiers, LBCs, Flutter Kicks

    Mosey to field for a Beast:

    Six rounds, six stops, six reps: Merkins, 2-count Ball Dippers, WWIIs, Tricep Extensions, Jump Squats, Burpees

    Five more burpees to make an odd 41 in honor of Draper’s birthday.

    11s: Dips on the bleachers, cross the field, heals to heaven. Audible was called to make it just half the field.

    Indigenous peoples run back to the basketball court.

    At the basketball court, bear crawl one side, forward crab one side, polar bear crawl one side, and then backward crab.

    BTTF.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    Announcements:

    Ragnar in April. See Machismo if interested.

    Something about a singalong with McRib….details are hazy but keep asking about it

    41 laps at Miles of Truth tomorrow for Draper’s 41st….5am start time. Come for all or a little.

    Prayer request for a friend of DTHs M who received a terminal cancer diagnosis

    NMS:

    Maybe it’s just me, but when YHC started posting for F3 back in the day, the beast made a more regular appearance. Always a hit for the PAX, YHC decided to unleash the beast this morning. Come to find out, this was Dealer’s first beast and apparently it did not disappoint. Glad he was able to finally get the experience.

    Oh yeah…and happy birthday Don Draper!

    Peace…I’m out!

  • Today, Gate = Entrance

    13 strong arrived to run but engaged first in a lively debate over where the gate I mentioned might be. Whether they ran through the gate (or entrance) they all should have taken this route…

    Run out the back the back gate (entrance) to UR onto River Road, cut through the River Road Shopping Center then over the Huguenot bridge and drop down onto Riverside Drive heading down River.
    4s turned back at Oxford Parkway, 5s turned back at Rock Falls, and 6s took a right onto Rock Falls then up to Granite Hall Avenue and turn around.

    Despite the initial confusion eventually the group figured it was just an out and back run. The moon lit the way nicely and provided a nice view of the River.

    Numberama, Namerama, and YHC took us out. Prayers for the Freeman and St Chris families impacted by the car crash that took three young lives late last week up at JMU.

    Note for next week’s spider run – TYA is Q and plans for the Mount Henrico route. He will post routes in a pre-blast and will be launching early to do the full route.

  • Graveyard Shift

    2 of us made it for another Graveyard Shift at Providence Elementary. It was a bit warmer and dryer than it’s been in a few weeks which gave us use of the whole AO. Here’s what we did.

    Mosey to the paved are near the basketball court

    Warmup

    20 SSH IC

    10 Don quyotes IC

    10 helicopters IC

    10 LBCs IC

    Hollow hold w arm circles x5 reverse direction x5

    5 merkins

    Mosey over to the hill

    1 person does pole smokers on the incline or heels to heaven

    Timer runs to the bottom and Bernies back x2

    Incline WW2s (these were so tough that I could barely get my hands past my knees)

    timer runs to the bottom and Bernies back x2

    Stiletto squats while Timer runs to the bottom does 10 double count star crunches, then runs back up the hill x3

    Mosey to the playground

    One person does Everest mountain climbers or leg raises while on the monkey bars

    timer runs to the furthest basketball goal and jumps to touch the net and runs back x2

    30 calf raises while other persons does butt surfers or heel taps x2

    3rd set was 50 calf raises

    one person swings side to side on the monkey bars x25 double count. I’m going to call them Orangutans. @Florence might have some Orangutan blood in him as he had perfect form.

    other person does WW2s

    Mosey over to the bus pick up area for some Push and Pull

    Each person does 3 sets each of incline 30 merkins and 20 Australian rows

    last set was done to failure

    Mosey back to the flag

    Louisiana promdates, supermans, snow angels, and some stretching.

    I tried to get a good amount of ab work in today, since I didn’t get that much over the weekend.