Category: Richmond, VA

  • We have coffee too

    A chatty ocho, many sportin’ new First Watch shirts, came out for this week’s edition of First Watch. According to the Liger in the trees, the following may have happened.

    Grab a block and off to triangle park. COP and assorted exercises while Handshake warmed up his wit and sarcasm at a certain Pax member.

    Find a partner for Doras – 100 behind the head tricep extensions while the timer does 10 4-count American Hammers; 200 curls with the timer doing 20 v-ups, and 300 bench press with the time doing 30 2-count flutter kicks.

    Three rounds of 20 PLTs

    Off to the corner of the triangle. Partner 1 murder bunnies down the field while partner 2 does Bernie, burpee broad jump, and lunges to the middle and back to partner 1- swapping each time.

    Lindsays with the blocks – squats and swings. Place the blocks in the truck and Handshake took us out.

  • New Q, late to the party

    6 strong with me being a first time Q.
    COP: moseyed to the basketball courts

    side straddle hops, Ukrainian soldiers, Cherry pickers, Don Quixote’s (by accident, confusing them for imperial walkers), imperial walkers, Merkins, super Mario jumps, Bernie Sanders, karaoke

    Mosey to Football Field

    starting from the endzone

    25 yd run, 20 WW2 run back 10 jump squats

    50 yd run, 30 flutter kicks run back 10 jump squats

    75 yd run, 40 LBCs run back 10 jump squats

    100 yd run, 50 imperial soldier

    __________

    starting from endzone, indigenous line doing American hammers. The six does lunges to the front. Continued for 50 yd

    25 yd bear crawl

    25 yd crap walk

    40 yard sprint 10 burpees x4

    Lap around football field w/ 20 tri-cep dips

    ________
    mosey back to the parking lot

    20 monkey humpers

    triple check (compliments of Chaplin)

    hand release murkins

    Heels to heaven

    run to gazebo (25 yd)

    Ring of fire (compliments of Doozy)

    Ab work out of our choice w/ pax on six 2 inches high.

    It felt good Q’ng for the first time, but I got through it with the support of those around me, adding workouts when my workout didn’t quite make it to the end. I appreciate the suggestions for the next time I Q.

  • Do you know how many lamp posts are in the lake?

    Do you know how many lamp posts are in the lake?

    A YHC was greeted with seven brave men, including a visitor from FL this morning and we took a little field trip as follows: Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc. Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 5 x squats, 10 x LBC. Including one broken one, there are 28 light post. Moseyed to the neighborhood on Westover Road. Another set of exercise, 3 x imperial walkers and 5 x jump squats at each light post. Moseyed back to the flag and did “Have a nice day” stretch for one minute. Number, names, and announcements. Swirly took us out! YHC provided coffee after the workout. Thank you for allowing me to lead this morning! Enjoyed it a lot!

  • Exploding Potatoes

    13 of the finest men from Midlo skipped the fartsack to take on a Source of Truth Hot Potato. According to the lunch lady who wasn’t quite sure where to park this is how it went down. 8 for Bootcamp and 5 Runners.

    McRib takes the lead:

    WARMARAMA Frogger Style:
    Mosey to mount Midlo and circle up for some Warmarama. SSH, DQ, Imperial Walkers, Merkins, LBC

    The Thang:
    1. McRib: Mosey to the field. Sprint 75% to the other side complete 5 Burpees.
    Mosey to the bottom of the hill, Partner up. Partner 1 runs to the top of the hill and back to trade out with Partner2. Partner 2 completes an exercise. Alternate with Polar Bears, Broad Jump Burpees, Lunges until both partners reach the top. McRib passes the Potato to Bullseye.

    2. Bullseye: Mosey to the school. Same Partners. Run around the Living room, Patio, Bus loop?? 100 SSH, 200 Monkey Humpers, 300 SSH. Bullseye passes the potato to DK.

    3. DK: Mosey to the front of the school for several rounds Tabata style Toe Taps. Mosey down to door #3. 15 American Hammers. Mosey to door #4, 20 (Merkins), Door #5, 25 Arm Circles, 25 reverse Arm Circles. 2 burpees for the unmarked door. Door #6, 30 Bob and Weaves. DK passes the Potato to Oyster.

    4. Oyster: Mosey down to the football field for a modified beast. 1 round = Merkins, pressed for time skip to Round 6 = Burpees. Mosey BTTF for some Mary. 3 minutes of Mary: American Hammers, Dying Cock Roaches, Freddy Mercuries, Alabama Prom Dates.

    Numberama, Nameorama, COT

    Greenbow took us out.
    Keep those guys on IR in your prayers. We pray for quick and full healing, can’t wait to have you back.

    Moleskin

    The hot potato was in full force. Non-Stop and Heart Racing goodness. This was one of the best hot potatoes I have been to in quite a while. I think it was nice knowing the night before to help us have a trick or two ready to go. Let’s do it again. 2nd F after SOT every Wed at Great Harvest. Sorry to have missed it today boys. Well done today!!

    Announcements:

    2nd F Lunch – Tomorrow 11:30am at Chicken Fiesta.
    See Slack for additional announcements.

    Oyster

  • Welcome to the dead zone

    8 PAX beat the fart sack today to throw around various weighted objects. According to the early bird waiting for school to start. This is what may or may not have occurred.

    Mosey around the school. This building seems to be some sort of rhomboid ish shape with an extra side.

    warmerama to loosen up.

    now for the kettle bell action:

    Lawnmower pulls 10 each hand

    Goblet squats x20

    Nolan Ryan’s 10 each hand (fist)

    Skull crushers x20

    Chest presses x20

    Ww2s x20

    Say anything squats x20

    American swingers x20

    Halos x10 each direction

    Allen iversons x20

    Around the world  x10 each direction

    Sprint to edge of parking lot, dodge the black ice, mosey back

    repeat the whole series

    broga and a few bonus weighted work to finish out the time.

    numbers, names, YHC took us out.

    announcements

    -PAX lunch Thursday at 1130am at Chicken Fiesta ?

    NMM

    Name comes from the lack of cell service that led to a lack of tunes. YHC will download the playlist next time. Until next time!

  • This is how you do a write-up

    This is how you do it
    It’s after Tuesday night, and I feel alright
    The party is here on the West Side
    So I reach for my 40 yr old friends and we run it up
    Designated runner, hide the keys to my truck
    Go back to the Poca’ cause I’m faded
    Honies in the street say, “Whitesnake, yo, we made it!”
    It feels so good in my hood tonight
    Run a double quarter pounder with the guys in Kani
    All the other gangbangers forgot about the AO drive-by
    You gotta get your shuttle runs in, before you go get paid
    So tip up your cup, do an indian run
    And let me hear the Pax say

    I’m kinda tired after 3.1 miles (This is how you do it)
    Three Chopt does it like nobody does (This is how you do it)
    To all my neighbors, you got much flavor (This is how you do it)
    Brick and Roger Roger, bring the old school writeup back (this is how we do it)

  • Early Rising Wednesday

    Big Rig had done a little run before I arrived(was hung-up at the light waiting to turn). A little mosey over to an area for a quick warmup. Warm-up consisting of SSH, Imperial Walkers, Cherry Pickers, Helicopters, Merkins and ending it with some LBCs.

    After figuring the area out, I decided to start out with some hangs from the bar followed by runs down the hill and back. Luckily it was just warm enough there was no ice on the bars but 30 second hangs is a good start to not only wake up the back and shoulders, but also your grip and core(you’re working on keeping your body still). 3 rounds of that combo then onto the next part.

    The next part consisted of 3 exercises: Australian rows with calf raises and elevated heel squats. Same deal you’re working on those back muscles plus getting your chest and midsection involved. The calf raises hitting those muscles in the lower part of the legs and elevated heel squats puts a unique twist on the squat(once you get situated with the position, the squatting part becomes easy).

    I decided to try something I haven’t done in a while. Hang on a bar, then shift your weight from side to side. Just doing that alone gets you to work on body control. Moving your hips, legs plus trying to control the upper half do about 5 per side and you will feel it

    A few rounds next of a triple check: incline merkins, Bulgarian split squats(foot resting on a bar) and something new(Everest Mountain Climbers). Imagine hanging from a bar, holding your arms in a 90 degree angle, bring each leg up and down like your running(there you go). Finished with that, time for one last little bit

    I called the last part 20s(pick 20 of something, the other person runs down the hill, bernies back up). Started with Freddie Mercurys, heel taps(I call them penguins), oblique V-ups from each side and that was it

    Today was working on things as race season approaches. Big Rig wanted to work on things that will come up for Rugged Maniac plus for myself, a little prep now plus work on a few areas that can be improved on.

    Announcements:

    —Big Rig has the Q Saturday at Rock N Roll. Come out and experience a few things he does early mornings

    —I will be doing the Q at Old hundred next Tuesday(kettlebells) plus a Friday at Satan’s Hill in February.

    —Anything else, check Slack have a good one

  • Dark Side of the James

    43 minutes of Pink Floyd brought the memories rushing back. Some good times, some bad trips, some star-crossed teenage heavy petting by someone who shall remain unnamed (Last Call).

    Warmarama – lunges and broad jumps to keep pace with rucking Doublemint. Circle up for some DQs, helicopters, massive numbers of arm circles, copperhead squats, shoulder taps, mirkins, LBCs, and some others lost in the smoky haze of days gone by.

    Parking space ascending squats with broad jumps between. Back again with crab walks and ascending WW2s. By that time Doublemint was long gone so we ran the Old Glory loop to catch up. We caught him right back at the start.

    11s with pole smokers, lunges in between, Carolina dry docks. I think that’s right, but I could be hallucinating. Apologies to the lady walking her dog at 5h45 in the morning – hope you like psychedelic space rock.

    Head to the tennis courts for the Pigskin special: wall sit hoedowns, hip slap balls to the wall, 15 donkey kicks, wall sit milkers, balls to the wall toe taps, 15 donkey kicks, wall sit air press, balls to the wall Australian mountain climbers, 15 donkey kicks, then 10 dirty hookups.

    Heels to heaven until the music stopped.

    Thanks gents for coming out to enjoy a blast from the past. Can’t remember the last time YHC listened to an album all the way through with good friends in the cool outside air. Shout out to Doublemint who is on the mend and continues to show up – being there is a victory not just for him but for us all.

    “Home, home again.
    I like to be here when I can.
    When I come home cold and tired
    It’s good to warm my bones beside the fire.
    Far away across the field
    The tolling of the iron bell
    Calls the faithful to their knees
    To hear the softly spoken magic spells.”

  • Front ways and backing in

    According to the owl who dispatched Saab (who was not seen except by one witness) and watched the Pax back in some parking spaces and front ways for others, here is what happened.

    Over to the bat cave and up Ridgeway, Fairway, Iris to the churches. Pick up Grove and take a left on Granite. 4s and 6s head west on Patterson, while 5s make a detour north of Patterson and over to Libbie to pick up Patterson.

    Everyone heads west on Patterson with 4s/5s turning on Honaker and dropping down Boatwright to then come in the main entrance. 6s head to Westham Pkwy to Lakewood and then come around the baseball field to the VSF.

    Marv took us out.

  • Davillians Answer the Bell

    After a solo run last week (shout out to the ruckers who were there!), YHC was heartened by the strong turnout of runners this week. A PAX of 6 stuck together to the farm house loop in Kings Charter, taking the short way there, and the run walkers completed their loop taking the short way back to the start for about 4, depending on your choice of GPS technology. The runners continued NW to Castlewood, crossed Atlee Station, and ran bac to the start along paths and through neighborhoods on the SW side of Atlee Station Rd for about 4.3 miles. The ruckers got a late start and covered about 3.5 miles. Numbers, names, Opus took us out, remembering Corned Beef’s mother.

    It was good to see Anchovy. We had apparently met before at a different group run, but this was the first time we’ve met at F3. It was also good to see Phonics out for a run in the first time in a while and Bulkhead getting back at it. A lot of good discussions, especially about the Fall Line Trail and Atlee Station improvements. See you all back next week.