Category: Richmond, VA

  • Honey Bees, Pollen, and Murder Hornets

    Eight iron workers chose to forge their personal steel at the Anvil. Temperatures were 70 and sunny. According to the parents dropping their kids for a summer camp trip, the following may possibly have happened.

    Routes:

    6 Runners: The Honey Meadows Route. 2.5 out, reverso back.

    2 Ruckers: 3.5 miles. No Idea (different guy) of the route these two took. Darius did not join today.

    Announcements:

    RAMM: Speakeasy coming south on Friday for RAMM. This is a Prodigal Son run. A former near West Ender, Speakeasy knows the neighborhoods, street kids, and local hangouts.

    Wednesday/Manana (which means tomorrow): Deliverance Workout on the James. Rain or shine, unless it’s shining lightning. 5:00 at Huguenot Landing. BYO boat or let us know you are coming and we’ll try to get an extra boat.

    Saturday morning. What are your plans? The morning is looking pretty slow.

    Soccer is over. Little league is over. Swimming hasn’t started. Outer Banks cottage rentals are way over-priced. College football hasn’t started. Pro football hasn’t started. CONCACAF Gold Cup is, well, you don’t even follow soccer/football (and they play at night anyway). Gardening will be a no-go mud puddle after all the rain this week. And, Father’s Day was last Sunday so you once a month guys are out of luck, and your M doesn’t want 4 kids anyway. So, basically, you have no plans.

    Pick one F3 friend. Tell him you will drive. Get yourselves out to The Bridge. Leave at 6, there by 7:15, starts at 7:30, (free) cup-o-joe afterwards, and you are home by 10. Plus, you will make an Impact (in caps) on men who are working hard to get themselves back on track. Or, you can go to Rock and Roll or Dogpile or Gridiron or whatever that thing in Mechanicsville is called for the 17th Saturday in a row, repeat the same exercises in the same parking lot, half-count the cadence, and have to pay for your own overpriced coffee afterwards at ETs, Einstein’s, Libbie Market, or whatever that thing in Mechanicsville is called. Then, go home and describe what a “Merkin Ladder” is to your 2.0s for the 11th Saturday out of the past 20.

    Clown cars forming now.

    NMS: Great to catch up with the Mechanicsville crowd this morning (and a great crowd it was). 6 locals and two travelers brought it to the sweet cul-de-sacs of Honey Meadows. YHC thanks the Mechanicsville crowd for officially renaming the Honey Meadows Route to forever after be called “The UpChuck Route.” No joke – Corned Beef made said declaration in front of the official Tomato Flag. YHC is honored. YHC doesn’t even have an Honorary Boulevard, let alone a whole Route.

    Fun tidbit: YHC was in Pittsburgh this past weekend watching Handshake’s “what if” girl dance around for 3 hours. Before the show, YHC’s M, aka Carrie, suggested that we visit the Carrie Furnaces (no relation), one of the only former iron mills available to tour anywhere in these fine United States of America. If you are in that area, go visit. Then, the Anvil was open on the Q sheet. It was fate.

  • Ms. T, 2 Dicks and a Bowl cut.

    The Thang

    1 mile run at 10min pace

    Dynamic Stretching

    3x Vinyasa Flow hold intervals

    30 Seconds each:

    • Start in Full Plank
    • Move down to Chaturanga Dandasana (AKA 6 inches)
    • Move into Up dog
    • Move into Down dog
    • Walk the dog

    Tree pose 1 min each side

    1 min

    • Right arm across with left hand pulling in toward body
    • Left arm across with right hand pulling in toward body

    Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain

    • Right arm up over should reach back Left hand on elbow pulling back further
    • Left arm up over should reach back right hand on elbow pulling back further

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard right leg forward
    • Warrior one pose
    • Elbow Plank

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard Left leg forward
    • Warrior one pose
    • Elbow Plank

    On your 6

    3 min Cosmic Mind Blow for devotional.

    Devotional: https://thelife.com/devotionals/being-present-in-the-present

    Be still, and know that I am God….” Psalm 46:10

    I appreciate multi-tasking. Although it’s a recently added word to our lexicon, the feat of being able to do several things at one time didn’t begin with this generation. Millennials who text, type, and talk at the same time have nothing on the mother who balances a baby on her hip, puts in a load of wash, and instructs her 3-year-old not to run on the just-mopped floor, all while consuming a half-eaten sandwich.

    I’m afraid all the multi-tasking is making it harder to appreciate the beauty found in a singular accomplishment. It’s getting difficult to focus on the moment. What might happen if we took the time to not just hear what someone says, but pause to listen. Not methodically check items off our to-do list, but engage them. Not rush through obligatory morning devotions, but wait upon the Lord.

    No one accomplished more in his brief span on earth than Jesus. And no one was more fully present. Jesus said he did nothing but what he saw his Father doing (John 5:19). Constant communication with God taught Him how to value every single moment. He experienced no conflict between the stillness of knowing God and the efficiency of working His plan. 

    If we hope to be more present in the present, I don’t know a better place to start than through emulating Jesus’ ongoing communion with God — of letting His presence infuse our present.

    Father, forgive us for rushing through our days without pausing to invite You in. Please help us be more aware of Your presence, whether we find ourselves in the mundane or spectacular. Be with us. Amen.

    Take Action

    Right now…let’s pause…be still…know He is God…and savor it…..

    Have a great week.. and watch out for Ms T out there!!!

  • HBD Q at 52

    It was the Q’s 52nd BDay, so guess what we did? Lots of sets that totaled 52.

    Arms– 52 (4 sets of 13) incline pull ups with partner holding legs, 52 chin ups/pulls up (modify feet on ground)

    Legs– 100 yard field mosey with 4 sets of: 13 squats, then calf raises, then incline lunges, then calf raises with toes inward, then heals to butt, and some others…totaling 52 of each. Broke it up with a bear crawl or two of 50 yards

    Abs– 52 WWIs, WWIIs, Crunchy Frogs, Side Crunches, Heals to Heaven, Flutter Kicks and American Hammers

    Chest- 52 Merkins (4 sets of 13 across the field). Meet in circle for modified Ring of Fire…Bear Crawl to center and 10 Merkins with Hand Slaps with your partner, 52 Spider Mans, and a handful of other chest exercises to total 52

    Stretching- Lots of stretching for abs, hamstrings, and any other muscle we used.

  • Rolling?

    One weary traveler scraped himself out of The Fartsack to continue the weekly edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following happened:

    Roll out of hotel. Omar already at work outside. Exchange pleasantries, including body-builder sized Jamaican encouraging YHC to “go do your little workout.”

    5 miles. Out to Broward and back.

    Number, name, and YHC took himself out.

  • Batteau Pickleball (eye roll)

    Four strong hit the darkest AO that was surprisingly bright this morning. With lights shining on the parking lot and dawn breaking, the following occurred:

    KUBOTA Q:

    Mosey to the front of the school for COP:

    Dead Man Hang, Reach for the Sky, Helicopters, DQ’s, Imperial Walkers, Jazzercizes, Shoulder Taps, Plank Jacks, Merkins, LBC’s, Flutter Kicks

    Mosey past the school sign and partner up for Touch-A -Tree

    Round 1: 3 trees and partner does merkins

    Round 2: 4 different trees and partner does WW2’s

    Round 3: 5 different trees and partner does SSH’s

    SENOR FROG Q:

    Mosey to the triple check wall and keep same partners

    Round 1: Run Horseshoe while partner Wall Sits

    Round 2: Run Horseshoe while partner does Ball to the Walls

    Round 3: Run Horseshoe while partner Donkey Kicks

    Round 4: Run Horseshoe while partner does Dirty Hook-ups

    Pigskin Q:

    Mosey over to railings and grab some rail for:

    10 Bulgarian Split Squats each leg/10 Derkins, then 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

    Head over to blacktop and keeping same partners, one partner goes to fence and other partner by the gym entrance. Bear crawl to each other and complete 10 Boo-Yah Merkins, run back. Three rounds!

    GARBAGE PLATE Q:

    Mosey over to the Gaga Ball Pit and grab some wall. 30 Dips/20 SSH’s in cadence. 30 Dips/10 SSH’s in cadence.

    Mosey to back field and keeping same partners complete two rounds each of 20 PLT’s and 10 Jerkins on dip bars.

    Mosey back to the VSF and square up for ring of fire consisting of Hand Release Merkins, Shoulder Taps, Side Dips and finish with 45 seconds of Alabama Prom Dates.

    Numbers, Names, Announcements and Pigskin took us out!

    NMS:

    With YHC’s return to Hoedown since school is now finally out for the M, YHC was expecting some regulars. It looked like it was just going to be Senor Frog and YHC at first, with the plan of helping Senor Frog get acclimated to Q’ing so that he can get his VQ on soon. YHC thinks he is ready! With the last minute additions of Pigskin and Garbage Plate, a four-way Hot Potato was called. Pickleball prevails now on Mondays with the early morning sunlight but Hoedown will be getting it’s numbers back later in the summer. Quality not quantity was the theme this morning 🙂

    Way to work this morning, men! Leading and partnering!

    Have a great day and SYITG!!

    Kubota

  • Alamo = F3 mission. Plant, Grow, and Serve.

    Less than 6 months ago Vagabond, McGruff, and Nancy Lopez had the idea of splitting New Market’s Satan’s Hill into the Alamo (M) and Satan’s Hill (F). Today, a total of 10 Pax got it done via HP. Nearly all first posted at either the Alamo or Satan’s Hill. Not one has spent more than 1 year posting with F3. Good stuff.

    Warmorama: Quick mosey. SSH (30), UKS(20), CHS(20), Merkins(10), Planks, LBCs(20), APDs(15)

    COP 1 (Wildcat): Mosey to bunker. Triple check. Runner through tunnel and other Pax perform flutters and WW2s.

    COP 2 (Purple Rain): Mosey back to the future pickle ball court area. Partner up. P1 Bear Crawls. P2 10 V-ups. Rotate over and over until we reach the other part of the u-shaped parking area.

    COP 3: (Purple Rain): Mailbox burpees. Build from 1 to 10. That sucked.

    COP 4: (Warby): Warby honed his VQ spirit and brought back the side shuffles along parking lot with 1:5 merkins and plank jacks.

    1 min plank. Time.

    Numbers/Names. Wildcat took us out in prayer.

    Announcements:

    1. This Thursday (not Tuesday). 6/22 – 2nd F Lunch. 11:45 Torchy’s Tacos. 1315 Huguenot Road. Near Mellow Mushroom.
    2. Do summer challenge. It’s fun.
    3. Plenty of open spots on Q sheet this week.
    4. Come to KB tmw at Old Hundred. Wildcat has a treat for you.


  • Graveyard Shift OTB 6/19/23

    Big Rig and YHC escaped the clutches of the fart sack to run the Graveyard Shift. 4.85 miles were logged. We did the Morning Wood paved trail loop Twice then added on a little extra. Big Rig has definitely bested YHC for long distance running. He was slowing his pace for YHC a couple times. Here’s the route :

  • Stronger Together!

    Two big nasties who surely traded some helmet paint on the football field with each other back in high school today traded stories and struggles and triumphs over a smooth 6-mile run. Excellent morning. Thanks Armstrong. It was great talking and getting to know you and starting off this wonderful day with a good sweat.

    Our group is amazing and motivating. Generally the more the merrier, but YHC loves a good one on one run with another PAX member to get a little deeper. We all have shit going on – good shit and bad shit. It all easier and better to deal with together.

    I was just at West Point picking up my 2.0 from a summer “test run” one week camp. They marched all 500 of the candidates into the auditorium and the cadet captain said “We are…” and the candidates responded loudly and in unison – “STRONGER TOGETHER”. Goose bumps man. Freaking chub like Swirly gets during a convergence Q. What a great motto and reminder. We are stronger together! Thank you all. Have a great Father’s Day.

  • Pre-Deliverance Recon

    Pre-Deliverance Recon

    Three then four river rats grabbed their boats and paddles and hit the shallows of the James River at Huguenot Flatwater on a beautiful Saturday afternoon. After Oyster caught up to us and we made it the the Willey Bridge, a nice goose-poop covered crop of rocks, hosted us for a few moments of beverage drinking and swimming. Try Hard and family were also on the waters enjoying a relaxing afternoon lounging in the secret creek.

    Deliverance 4 is scheduled for this Wednesday, unless the rain for Wednesday comes early. Stay-tuned!

    Kubota

  • hour of power

    3 bootcampers and one runner came out today for an hour long hot potato beatdown. no sad clowns.

    Opus — run .8 miles to the back of the school
    COP — Helicopters, Rotating Merkins, other things YHC can’t remember
    One person runs up the hill
    Second person lunges up
    Third person stays down the bottom and does merkins
    When runner hits the lunger on the way back the lunger starts running.
    When runner hits the third person down the bottom, they start lunging.
    Continue until every one has done the merkins.

    Bulkhead
    to the track for some four corners
    first corner — squats
    second corner — dips
    third corner — heels to heaven
    fourth corner — mountain climbers

    4 laps total
    1st lap was 10 of each exercise
    2nd lap — 20
    3rd lap — 30
    then just a running lap

    Helix —
    Triple check
    one partner does a pull up bar swing
    second partner does crunchy frogs
    timer goes to the football warmup thing and jumps over the bars all the way down and back. whew.

    passed back to Opus
    native american run back to the flag.
    then some minutes of mary

    Spit ran and clocked in 5.5 miles
    fun times had by all!