Category: Richmond, VA

  • Beach body prep starts now

    6 regulars and 1 FNG gathered for a chilly start to the day at R&R and at 7:00 YHC had to start moving before my feet stuck to the cold ground.

    Mosey around to the back parking lot for COP and brief explanation to our FNG the core principles and tell him he can’t sue anyone if he gets hurt

    Mosey to the large circle that goes around the park for an increasing / decreasing jog around. First stop 20 WWII’s, second stop 20 WWII’s – 30 American Hammers, third stop 20 WWII’s – 30 American Hammers – 40 Jump Squats, fourth stop 50 SSH’s then back down starting with SSH’s and at each stop drop off each exercise until the last stop is only the 20 WWII’s

    Mosey to the concession stand for what Ponch named the dip, dip row boat. PAX sits in a line on the ground with the last person doing dips on the bench while everyone else rows the boat on both sides, timer is the guy in the boat gets out and runs to the stop sign and back. Runner replaces the dipper and everyone in the boat moves forwards.

    Wall sits with some Hoedowns added in

    Mosey walk to the corner of the lot for a quick four corners

    10 – Ball dippers, 20 – Smurf Jacks, 30 – Calf Raises, 40 – Squats

    Wall sits

    Mosey BTTF for a ring of fire of your choice either you’re sitting in a Not So Lazy Boy or a Plank position. 20 of the exercise of your choice

    Numbers / Names Chaplain took us out

    NMS:

    Welcome aboard to our new FNG, Shank. Posh and Shank have committed to starting a new OA in Petersburg to start after the new year 1/2/23 on Tuesdays, YHC will be making the trip south for a couple month to help get this new AO off the ground. Posh will be the Site Q for this new AO (meeting place TBD) stay tuned for F3’s growth south of southside.

  • Return of the Farting BLIMPS

    5 Eager Lads seized the day at The Crucible. Here’s what the guy YHC invited and the passing cars observed :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC

    BLIMPS (5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats) on a Fartlek Run exploring parts unknown. We were able to get in 7 rounds of BLIMPS and traveled about 2.5 miles. YHC’s plans to buy the PAX coffee at Sisters Cafe at the ending destination of our run was foiled by the unannounced permanent closing of that establishment. So we ran BTTF instead and did 1 minute of Flutter Kicks, got in our cars and headed to Brewers for some 2nd F Coffeeteria.

    Announcements : Tuesday 10k Turkey Trot at Spider Run (launch at whatever time you need to finish at 6:15 am) ; Happy Hour Tuesday at Hardywood West Creek 5 PM ; Thursday TYA’s Annual Thanksgiving Q at 45MOM ; Friday Forest Hill Loop Runs (see Slack)

    Prayers for YHC’s brother and father who are not on a speaking terms anymore

    NMMS : Really enjoyed the fellowship today brothers. Farting BLIMPS are always a good strategy to explore AO’s you’re not familiar with. Have a great weekend and Thanksgiving brothers!

  • Safety be Damned

    YHC donned the traditional black F3 attire, left my headlamp sitting at home, and ventured out into the streets/trails of Rockwood Park. Completed our normal paved trail run through the backwoods…..I did pick up the pace a bit when in the vicinity of the cannibal compound. Big Rig had just finished a 5 mile run and was heading to work as I arrived. A fist bump and some encouraging words earned him a coveted big data point. As usual, a good time was had by all.

  • Are you Qing?

    4 runners descended on the Rutland Clubhouse to ask each other who was Qing. No one was Qing, so YHC led the PAX off on an effort to get everyone lost on his home turf. Over about 4 miles Opus was sometimes lost and Mr. Holland frequently lost. No luck with Bulkhead. Numbers, names, Opus took us out.

  • Tour De Twin Team

    4 Brothers of the Gloom locked shields for a 24 degree beatdown. Since Tater was gracious enough to visit Twin Team again, YHC had to show him all this AO has to offer. None of the usual dog walkers roaming the streets were there to witness the following :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC

    Mosey to playground

    10 Pull Ups

    Mosey to the road behind BWES that leads to JRHS

    Make a stop for 25 Merkins

    Mosey to parking lot outside JRHS football stadium

    30 Squats with your heels elevated on the curb (Rosie took the chance to name this exercise Stiletto Squats. Really works the quads)

    Mosey to pull up bars outside the stadium

    10 Pull Ups

    Mosey to the trail that comes out to the tires behind JRHS

    Tire Flips from the pile to the end of the curb (about 40 yards) then repeato all the way back

    Mosey to JRHS entrance in front

    1 minute of flutter kicks followed by 20 Doozy Navy Style WWII’s (arms crossed over your chest)

    Mosey to BWES entrance

    25 Merkins

    Mosey to the namesake Twin Team hill

    25 Doozy Style WWII’s

    Run up to the top of the hill

    30 Merkins

    Mosey back to bottom of hill

    20 Doozy Style WWII’s followed by 30 Jump Squats

    Mosey BTTF

    30 Merkins

    Squat Jump Holds (As a group, 10 Squat Jumps followed by 10 Seconds of Al Gore in Helix position. Repeato and decrease by 1 rep until you finish 1 rep)

    1 Minute of LBC’s

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers for all those on IR

    Announcements : Tonight Lockjaw and Honeydo are rucking to deliver canned food (see Slack for details so you can drop off canned goods for them) ; 10k Turkey Trot run at Spider Run this Tuesday. Start at whatever time you need to be able to finish at 6:15 am. ; Happy Hour also this Tuesday at Hardywood West Creek at 5 pm or whenever you can get there

    NMMS : Happy to have Tater and TryHard join Rosie and YHC at Twin Team. Tater likes the new scenery and TryHard needed a make up day for his missed alarm for The Forge.

  • Flex Friday

    7 Stallions, 7 Warriors, 7 Spartans, 7 Beasts…. 7 dads in their best Dicks Sporting Good threads, sneakers and a fresh cut from Sports Clips ready to take on another edition of Flex Friday at Satans Hill.

    WARMARAMA:
    SSH, Imperial Walkers, Arm Circles, Cherry Pickers, DQ, LBC, Merkins, Flutter Kicks

    THE THANGS:
    Mosey to the bottom of the hill. Partner up and rotate Bear Crawls, Lunges, and Broad Jump Burpees until both partners get to the top of Satans Hill.

    Triple Check: Run to stop sign and back. Flutter Kicks, Jump Squats.

    Mosey to the Coupons. Grab a coupon for Coupon Circus. 3 Stations.
    1 person runs to the Jump Rope. 30 Jump Ropes as the Timer.
    2nd person runs to the Blocks and completes exercise while waiting on Timer.
    Everyone else – Coupon work waiting on the timer and rotate.

    Circle Up: Ring of Planks. 20 Jump Ropes as the timer.

    Mosey to the Hill for Native American Run to the top. 10 Merkins at the Top. Native American Run back to the Flag.

    What a great morning for Flex Friday at Satans Hill. Thanks for letting me today. YHC took us out.

    Announcements:
    HDHH – Tuesday at Hardywood West Creek
    Turkey Trot – at Spider Run on Tuesday.
    Forest Hill Loops – Friday (see Slack)

  • Arctic Chill

    11 polar bears came to walk, run, or pedal through some freezing weather. We kept the conversation brief at the end to return to the wrap cars, but the Simpsons Treehouse of Horror was definitely referenced.

    Shakedown took us out.

  • The Deck Takes the Q

    Seven noble warriors accepted the fate presented by the 54 cards in a deck.  With KBs in tow, here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm Circles
    • KB Deck of Death, 12 reps for each suit
      • Hearts – KB curls (156)
      • Diamonds – High pulls (156)
      • Clubs – Sit ‘n press (156)
      • Spades – Overhead pulls (156)
      • Joker – Burpees (24)
    • COT with YHC taking us out

    Great work by the PAX.  Offshore was more sassy than usual, but the deck usually brings that out in someone.  Prayers for healing for Pigskin.  Great to be with these men to start the day.

    God is good all of the time!

    Attila

  • Excuse me Madam

    YHC was back from parts unknown and was ready to get back to work. Three able bodied gloom warriors and 2 partially able participants awaited. According to the garbage man here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    4 corners: 1st 2 on the track then 2nd 2 around the school the hard way. Exercises were 25 plank jacks, 50 squats, 75 LBC and 100 rotated: Merkins, Prom dates, flutter kicks and merkins again.

    Grab some wall for peoples chair and some DK’s.

    Announcements: HDHH coming next Tuesday to Hardywood West Creek. Forest Hill loops on black Friday.

    Prayer Requests: to all traveling for holiday and to those injured, may they find wellness.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Safety First

    3 redwoods stood in a parking lot on the outskirts of the City of Richmond waiting for the appointed leader, when said leader did not post as the clock struck 0530 a hot potato sprang forth from the earth and lead the gentlemen into the gloom. While it is known that the potato is not well received by some of the PAX, the 3 Forged into the darkness in search of merkins and prom dates.

    Warmup activities began in front of the school led by a smurf named Snuff who then found some traffic cones to be used as props for a triple check. Run the loop of the parking lot, Squat thrusters with the cone and the one best left to the imagination…APDs with the cone. After two rounds a 4th redwood appeared around the bushes and almost abandoned us at the sight of the cone centered APDs. Realizing we were just taking safety to a new level he happily joined in the fun.

    Last Call took us around to the amphitheater but not without a stop on the hill for clockwork merkins. Elevens with dips and incline merkins ensued with discussions of Taylor Swift tickets and family social activism.

    Next up YHC took us around the middle school with varying travel methods and exercises on the lightpole alley, finishing with a 2 round Dora of merkins and flutters. After a generous offer of writing the backblast even if the workout did not close with me on the Q, Bone Thugs took us to a wall for some sit and slaps or something that was painful. Close it out back with the cones to emphasize the safety theme.

    What a great cool morning to be in the gloom. The cold weather is coming so remember – SOP, sleeves are not always needed but take care of the digits. Tips on getting Taylor Swift tickets are welcomed by Last Call who’s family may or may not be planning to tour with her.

    Announcements – See slack but here are a few

    • Ruck for canned goods Friday
    • HDHH – 11/22 Hardywood West Creek
    • TYA’s Thanksgiving history lesson – Time?
    • Forest Hill Loops – Friday after Thanksgiving
    • Bone Thugs is running a half marathon (TBD)
    • Return of the Frozen Triangle – Details to come