Category: Richmond, VA

  • The Weight… 4 Years Later

    14 of some of the finest people I know showed up ready and eager for an anniversary beatdown. So not one to disappoint, it was time to stretch and add some merkins to our count for the Merkin Challenge. 

    Since we were called out by New Jersey, I didn’t know if we were supposed to be wreaking of Drakkan Noir while doing the merkins or what.  Anyways, I wagered a six pack of beer to the winner of the most merkins in 2 minutes, which turned out to be DTH.  Doozy kept time for the contest. 

    Next, we went to Mount Chaplin to Bernie uphill three times.  We finished up at the top and then we bear-crawled to the road, thus ending our warm up. 

    I had the PAX get into small groups for a one mile run.  The route was short, but it had three decent hills before the end. 

    When we got back, we took a few seconds to catch our breath and then head to the soccer fields for the return of the Dirty 30!  Everyone does one rotation of the circuit exercises of:

    30 LBCs,

    30 heels to heaven,

    30 World War II’s,

    30 Freddie Mercury’s,

    30 hydraulic planks,

    followed by a brief rest period of running to the amphitheater, box jumping to the top, running down the steps, and then returning to the group.

    This time I added a twist: Once everyone went through the exercises once, it became a triple check.   To celebrate the epic return of the dirty 30 and the birth of the Snuff named “Triple Dirty” , we did some more merkins and went back to the flag. DTH took us out.

    Moleskin:

    I don’t honestly have a good reason why I’ve never done an anniversary queue, but this year, I’m glad that I finally did one! I had been battling complacency lately, and I kept hearing in the back of my mind that I needed to remember. I needed to remember how hopeless I felt when this journey started, how I needed to be told that I would die if I did not change, that I had three great reasons to change who I used to be, that I had and have people in my corner, that the power to change was inside me all along but obstructed by my own mind. I also had to be reminded of the weight I carried not too long ago.

    We started the workout at the bottom and took it to the top of Mount Chaplin to speak on perspective. The run was to give the joy and therapy of running with your brothers, like I got with TYA and Hardywood. After the run, we talked about facing the hills, to look them dead in the eye like Swirly told me to! Lastly, the Dirty 30 was bought back to remember my first Q and to remember the comment that shook me to my core and forced me to seek help. At the flag, there was one last reminder of the weight I carried but as a wise farmer from Amelia told me: “We all need to be reminded of the weight we carry. You have the blessing of knowing what it feels like to move through life without it….” Let us do what we can to give that blessing to someone else. May we all keep looking for and helping those who need their purpose restored and having that compassion that makes a difference.

    I thank you all for your support, friendship and mentorship throughout these past four years. I love you all dearly, and I hope to give back to all of you as well! I am Bone Thugs, and I will see you at the crossroads.

    PS — Please post any announcements or prayer requests in Slack.

  • Celebrity Guests at Twin Team

    YHC was pleasantly surprised to see Fudd, Tater, and a swolled up Crash Test Dummy emerge from the fog at Bettie Weaver Elementary this morning. It was time to show these fine gentlemen some southern hospitality.

    Warm Up: Ran a lap past JRHS and back to the track at Bettie Weaver. Stopped periodically for some traditional warm up exercises – SSH’s, LBC’s, Ukranian Soldiers, Bruce Lee Punches, Imperial Walkers, Arm Circles.

    Exercise One: The Full Body Workout

    5 pull ups, 20 merkins, 20 jumpsquats, sprint to the other end of the field, 20 Heels to Heaven, jog back. x 5 rounds

    Challenge: 50 Hand Release Merkins – stop when the first person reaches 50

    Exercise Two: On Harambe Hill – Bear Crawl up, turn for 3 lunge walks and one broad jump, Crab Walk Down, turn and repeat. We made our way along the hill to the baseball scoreboard.

    50 WWII sit-ups

    Mosey back to the flag for 2 minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Florence confirmed that this was not an impromptu West End takeover. Great catching up with Crash Test Dummy who is about to start EOD school for the Air Force. He is heading back to Florida on Saturday. Nice work by Fudd and Doozy who are battling back from injuries. As always, it was a great honor to lead this morning.

  • Number 2

    Six Redwoods came through the fog to see what the end of the week edition of SH had in store. As the clock struck away we went

    COP- Start strong run up Otterdale hill to other entrance. 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    Cul-de-sac tour. 1st 50 merkins at top and 50 at bottom. 2nd 40/40 LBC’s, 3rd 30/30 squats, 20/20 merkins, audible back to the coupon pile via the trail. Coupons and Runner called exercise while running to the fire hydrant. 6 rounds. a Few power skips and high knees and time was called.

    Announcements: check slack

    Prayer Requests: HM Dad, many others.

    YHC took us out in prayer.

    Make Today Awesome!  

  • We have to go back

    Ten beautiful men tried to recreate Honeydo and Whitesnake’s Lost route from a couple months back. Most were scared off by the smoke monster and did Prescott/Ridgefield into the Rolfield subdivision to John Rolfe and then took Gayton all the way to Pump and then back to Godwin. Blue Moon and I ventured into the Gayton Glen subdivision off John Rolfe (the scene of the crime), left onto Timberly Waye, right on Ryandale down to the Steward School and then left on Gayton, left on Pump. We avoided any hostiles & polar bears and survived. 4-5.1 miles were run depending on the route. I think all ten made it back . . .

  • Proper LPA

    6 titans of the gloom posted to Timberwolf to shake off a long week. Was 4 until Oyster came screaming in at launch! Then McRib rounded out the half dozen as we moseyed. No this was not the LPGA like you would think with my name. It was the venerable Light Pole Alley. We had a few newbies to the proper LPA so it was time to show them the way. According to the trash truck man here is what went down:

    COP- Mosey to the front lot so McRib could join us. 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: LPA. Starting with 50 at both ends and reducing by 5 each round. Started with Merkins, then an array of 10 exercises including more merkins. Still time. A quick 4 corners on the tennis court. Then to the wall for peoples chair with 3 rounds of 10 donkey kicks.

    Announcements: HDHH coming for Southside, will put on slack.

    Prayer Requests: HM’s dad, family who was impacted from I95 wreck. Lives near Mcgruff, 39YO father of 3.

    YHC took us out in prayer.

    Make Today Awesome!  

  • C₄H₈Cl₂S

    Eight was great for the latest version of Sunday Funday. Conditions were 70 and sunny. According to the spiders with webs hanging approximately 5 feet 8 inches above the ground, the following might have happened:

    Route:

    Buttermilk, T-Pottersfield Bridge, North Bank. 6.5 miles.

    Numbers, names, and YHC has no idea (different guy) who took us out as YHC fled to walk his own pooch.

    NMS:

    Solid morning for a run, especially after the darkness burned off. Ripcord set the pace early. With his 5 foot 6 inch torso cutting down the spider webs, YHC experienced only a few higher webs on the early run. Through the twists and turns of the lariat and a stop for water, YHC found himself at the back of the pack when a true F3 gentleman destroyed the trail. Surprisingly, YHC was left behind gasping for clear air and had to stop again to rinse his whole body and clear his lungs of said mustard gas. YHC adapted, overcame.

    Announcements:

    Breaking Bread needs a Q for the Saturday of Thanksgiving weekend. November 26. Please sign up! This is our F3RVA collective volunteer activity. Make it a family event, and help out some folks in need.

  • He’s Not a Runner

    One PAX hit the mean streets of Broward for a slightly elongated edition of The Clinic. Temperatures were 70 and conditions sunny. According to the police officer on stakeout in the hotel parking lot, the following might have happened….zzzzz.

    Route: Circle to Peters to office parking lot to office building to drop off the kids to La Quinta to mall parking lot (hi to the people paying $100 / month to do…well…to do what we do for free), out to Broward Blvd. and reverso back home).

    5.5 or so. Name, number, YHC said a few words of thanks, and good luck to my friend Omar traveling to Jamaica this week.

    NMS:

    When exiting one’s own office building at 05:07 a.m., it’s comforting to see the security person in the parking lot (actually, it’s a little weird). But, it’s more comforting to see someone stretching in the parking lot. AWESOME. We might have our first FNG. With Pavoratti on a business trip, YHC thought The Clinic might have a visitor. But, late night activities no doubt intervened. Here was a genuine runner getting ready to exercise…and as YHC ran around that side of the lot, he saw the telltale signs of a man not preparing to run. First, the little orange glow. Then, the waft and the sweet smell. Then, the Mr. Pibb bottle. The dude was stretching, but alas, for this individual, an early morning fat one and some soda were the choices of the morning.

    Onward…

  • 3, 4, and some more

    6 Davillians and a four legged friend got in their Thursday morning ruck or ran

    Ruckers met at 5am and got in 4 miles

    The trio of runners ran a classic route round Rutland, Cool Spring West trail and finished with the Bojangles loop.

    Tonka push hard for 2.5 and then walk/run for a mile for 3.5.

    YHC wanted to finish without stopping which successively did to get the full 4 miles

    Speakeasy got in a little extra and got 4.5 miles

    Mumble chatter was good and help the run go by better

    SPIT ON THAT!!

  • Spandex Nation

    9 headbangers came to Circus Magazine’s inaugural kettlebell workout. According to the groupies, the setlist went something like this:

    Animal, Def Leppard: warmups of SSH, Arm Circles, Helicopters, Crunchy Frogs

    Nothin’ But A Good Time, Poison: Walk to the courtyard and do some curls for the girls until the song ends

    Dr. Feelgood, Motley Crue: Rotate through 10 Goblet Squats, 10 Guitar Strums, 10 merkins until the song ends

    Dude Looks Like a Lady, Aerosmith: 10 Curtsey lunges with bell, 10 Swingers, 10 Jazzercise (no bell) each side through the song

    Lick it up, KISS: 10 Lawn Mowers each arm, 10 Goblet Squats, 10 Dips (no bell) through the song

    Run to the Hills, Iron Maiden: Step Ups with Bell, run to the hills and back during the chorus and repeat

    Still of the Night, Whitesnake: 10 two count hammers with bell, 10 Headbangers (skull crushers), 10 Tawny Kitean Prom Dates

    Hells Bells, AC DC: 10 Bench Press, 10 Sit and press, 10 WWII (no bell)

    The Final Countdown, Europe: Partner up. One does Burpees while the other does a courtyard lap and switch

    Here I Go Again, Whitesnake: Walk back to the flag, on six for ~two minutes of 6 inches and then reverse crunches

    Lots of mumble chatter about wives and girlfriends and girlfriends of wives. This great music brings it out. That and bad gas. Great to see Handshake and EF Hutton join the fan club. A famous rock star once said: “It’s such a fine line between stupid, and uh…clever”. Not sure which side of the line this workout was on but hope it was fun.

  • Train in Vain

    A classic 6-pack of characters came out to give each other a hard time, crack some jokes, discuss music, and possibly workout.

    Over to the front of the school for COP. Introduced some yoga to stretch us out a little.

    Off to the side of the school for Lindsays: Donkey Kicks, bear crawls, merkins, and lunge back.

    Over to the parallel bars for Jerkins.

    Over to the next station for Wilson’s Dying Boxing Cockroaches.

    Over to the field for Triple Check – Run the length of the field, flutter kicks, Carolina Dry-docks.

    Over to the monkey bars for leg lifts and copperhead squats.

    Finish up the 4th quarter with Merkins. Lots of them. Lots of different types.

    YHC took us out.