Category: Richmond, VA

  • adios

    Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up!

    Disclaimer

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Warmup: in cadence

    20 SSHs

    20 Imperial Walkers

    20 Squats

    Stretch

    Mosey to Heartbreak Hill

    Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Mosey to one side of the Railings on the sidewalk

    11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise; climb over one railing and then under the second railing to reach the other side; Next time, Under one railing and over the next. Next time, over both railings and under both railings. Repeat

    Mosey to outdoor basketball Court in back of school

    4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

    5 Burpees

    10 Lunges

    15 IWs

    20 Merkins

    25 Plank Jacks

    30 Squats

    Mosey to benches in front of Quioccasin;

    10 Dips

    10 Bulgarian Split Squats right leg

    10 Derkins

    10 Bulgarian Split Squats left leg

    3x in cadence

    Mosey to shovel flag for

    20 Heels to Heaven in cadence

    60-count 6-inch leg lift

     

    Announcements:

    April 22: Saturday: Whitesnake’s Bluegrass Festival this Saturday: 11am to 8pm: at American Legion Post 354, Midlothian, Virginia; Parking at James River High School (3700 James River Rd.). See https://rvabluegrassjam.com/

    Or go to 2nd F fellowship on Slack, April 8.

    May 6: Saturday: CSAUP: See GomerPyle on Slack, 1st F Fitness for more information.

    Take out by YHC

  • Faceplant’s Starbucks

    8 fearless men met on a nearly perfect running morning for a little out and back. According to the SOJ Barred Owl that loudly expressed his consternation on missing Saab this morning. This was the route: out 23 min back 22 min. Bleeder rucked the fun part of this route.

    Faceplant took us out. Prayers for Splinters Aunt.

    Announcements

    • Monument 10k 4/22
    • Bluegrass Festival James River High School 4/22
    • Gomer 6 year aniversary at DogPile 4/22
    • Carytown 10k in Carytown, 4/30. Its a 10k run that starts and ends in Carytown.
    • CSAUP 5/6 at Currahee. Ruck, Bootcamp, Run

    NMS – YHC loves this route, almost as much as Mount Henrico. Downside is the traffic across Hugenot bridge. The Saabski would be up there if the pax could run it without getting lost. Next Qs are:

    • Firstwatch
    • 45MOM
    • Currahee
    • DogPile

    Apparently Faceplant is building a new Starbucks location in the old bank at the intersection of River and Cary. Drive through already in place. Hope they open early enough.

  • Easy Day

    Five runners and two ruckers wandered the suburbs in the predawn twilight. For various reasons the running PAX was happy to keep things on the easier side this week. Runners covered 4-4.5 miles before meeting the ruckers for CB to take us out. We wish our PAX members facing health issues speedy recoveries and look forward to seeing them back out soon.

  • The JBL goes dead…but Vagabond’s Jank Kettlebell keeps us going.

    10 HIM’s joined YHC for a little kettle bell action at the Old Hundred today. In summary, we got after it. The details were as follows –

    Warmarama – SSH’s, Helicopters, Merkins, Jazzercise, WWII’s

    Thang 1: Triple check halo series. Partner 1: Halo with a squat (alternating directions on the halo). Partner 2: Halo with a lunge twist. Partner 3 run the drop off, down and back.

    Thang 2: Partner up. Exercise 1, 3 rounds: Partner 1, some exercise. Partner 2, overhead carry down and back. Exercise 2, 6 rounds of leg on the parking block squats, Partner 2 runs down and back. YHC didn’t quite explain this the single leg on the parking block squat correctly. We’ll have to bring it back.

    Thang 3: EMOM. Exercises included snatches, clean and press, curl to press, triceps extensions, American kettlebell swings.

    We closed it out with 30 seconds on / 30 seconds off of push up pull throughs (3 rounds) and 30 seconds on / 30 seconds off with WWII’s with a twist (2 rounds).

    Time called.

    Announcements:

    • Oyster’s paying monthly lunch series – next Thursday at Rusty Taco.
    • May 6 – CSAUP + Convergence. Check Slack for details.

    YHC took us out in prayer.

    YHC have loved getting after a good kettlebell workout lately and today was no different. The JBL speaker died about 5 minutes into the workout, but Mumblechatter, some good conversation and laughs at Vagabond’s QVC purchased kettlebell/dumbbell set up kept us going.

  • A hot potato for the record

    Eight eager PAX posted to 45MoM confused whether Lockjaw had the Q or not. 5:30 and no official Q so Handshake started us off. COP of normal stuff, including incorrect Scorpion kicks.

    Mosey over to Reveille lot for Triple check. All 3 rounds/loops and numbers never worked out correctly. Q passed to Saab. He did a Dora 123 of Merkins, SSH, and LBCs. Q to Bleeder for mosey back to flag and 2 min of mary. Slippin Jimmy took us out.

    BB posted for big data posterity. Handshake too buys looking at Thongs on vacation in Caribbean.

  • DaVille in the gloom

    2 redwoods emerged from the gloom for an early morning beatdown. Beautiful morning just lacking a sunrise due to the clouds According to the runners scratching their head looking at two giants in F3 black – here is what went down.

    Mosey to CoP. Mission. Requirements. Disclaimer. All exercises in Cadence. 25x SSH, 10x Don Quixote, 10x Helicopter, 15x Arm Circles, 15x reverso, 15x Flutter Kick 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 52 Merkins: 20x RM, 10x WA, 10x DM, 12x RM. 10x + 1 SHAZZAMs.10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. 15 min in.

    Mosey to pullup bar 5 sets 10pullups + 25 squats. Reduce by 2 pullups each round.

    Mosey to picanic tables. 25 dips + stepups; swap. X3

    Mosey BTTF. one round of Pigskin wall sits. Stretching, Heel raises, deadman hang.

    YHC took us out. Prayers for family.

    NMS – Great hanging out with Corned Beef – lots of discussion. Maybe next time more pax will be at DaVille. 52 Merkin will be IC from now on.

    This is the first of YHC’s week of Q to celebrate another year of F3 – and 6 years overall. Rest of the week looks like this:

    • Spider Run
    • First Watch
    • 45MoM
    • Currahee
    • DogPile – actual 6 year anniversary, 6 years ago Saturday on my 46th birthday was when I finally said yes to Fudd after years of being asked by Toga, Splinter, Flipper, and Fudd. My reason: I dont need that…. I was thinking fitness only, I did not know how much I needed the 2nd F and 3rd F. Dont give up on HCs.

  • Fall back to the bunker!

    13 SOJ desperados mounted up for another Monday session at (whistles) THE ALAMO (whip snap)

    Mosey around the parking area and enter the Tennis Court. Disclaimers, etc. 

    Warmorama: SSH, Ukrainian Soldiers, Copper Head squats, Muricans, LBCs, “Duke” stretch left and right side, 60 seconds for Pax to stretch OYO. 

    The thang: 

    Part 1: Started out with a “lady of the night” four corners on the tennis court. Exercises were 10 squats/20 LBCs/30 Drydocks/40 SSH. Build up and build down.  

    Part 2: For context, the parking lot at the Alamo is U-shaped, so I decided to kick off partner bear-crawl/lunge/broad jump burpees. My bad on this one guys…

    We started at tennis court and worked our way towards dumpster. Audible for the next corner (in front of the Alamo.  Halfway through the broad jump burpees we switched to crawl bear. Made it to the final stretch and I decided to bring it all then way home. Finished up with backwards lunges to the end. Lots of grumbling. 

    Part 3: Mosey to small hill behind Pool for 11s with Muricans and Sauats. 

    20 count. Recover. Mosey to “the bunker”

    Part 4: Bunker is the tunnel that goes underneath  Woolridge Road. 

    Teams of 3. A man goes to opposite side of tunnel holds plank/B man holds squat position along the tunnel wall and shuffles to A man. C man performed flutters. Rotated several times through this and then back to flag. 

    Part 5:  1 round of Murican Mary. 

    Cool down with some stretches. 

    Outro: Numbers and Names.  Welcome Adam aka  “Pelé” our newest member of the Pax. Name comes from his time spent in Brazil. 

    Announcements:

    • OC has KB Q tmw
    • CSAUP at Godwin Highschool on May 6. See slack
    • SOJ get together last Friday. Lots of good stuff coming. 

    Prayers – Wildcat took us out. Prayers for all in the Pax. Prayers for all the guys on IR. 

    Other thoughts: Shout out to our Pax members Vagabond and McGruff who suggested the idea of the Alamo. It has been awesome having all these new guys out in the gloom. Would not have happened without that idea. 

  • Graveyard Shift OTB 4/17/23

    3 Running Dead leveled up at 0430 for a rigorous 5.4 mile route going up and down the hills on Courthouse Rd repeatedly until time expired. Call this one the Courthouse Halfpipe Route, similar to the Midlo Middle Halfpipe Loop. We had a little time to spare when we came back into Rockwood Park so we ran to the tennis courts then BTTF. If onthegomap.com is truly accurate, this was a PR for YHC in terms of distance covered in 45 minutes. We were trucking and the mumble chatter was strong. See Slack for lots of announcements and upcoming events. Prayers for the families affected by the 2 students at JRHS that passed away from the car accident. Here’s the route we did this morning :

  • A knee to the head

    A perfect 7 warriors gathered to start the week at Hoedown In a comfortable 60 degrees. Here’s how it went down:

    Mosey to Splinter’s favorite eternally wet grassy knoll for a warmup of: 20xSSH, 10xHC, 10xAC, 10xHRM, 10x Scorpion kicks and off to the Lindsay loop for a triple check: squats, LBC’s and the timer runs the loop.

    Native American back to the drop off loop for PLT’s 2×25 followed by 6 min running timer of ascending burpees. Partner 1 starts with 5 while second man is doing box cutters. Switch for 6, 7, 8…. for 6 min. Mosey over to the wall for the main event.

    8 min kickboxing Tabata with 40s on, 20s people’s chair rest. Jab-Cross R/L, Jab-Cross-Uppercut x 2 R/L, Jab-Cross-Kneex2 R/L, Jab-Cross-Uppercutx2-Hookx2 R/L. No elementary school staff were harmed, though likely were amused…

    Wrap up with 2×10 jerkins, 2×20 dips, 2 sets of Australian Mongolian Pigskin one leg squats x 10 with 10 Derkins and an undetermined amount of SSH’s to finish the morning. Numberama, Namerama, Announcements (Whitesnake bluegrass festival on 4/22 – see Slack for details, all the best to Motorboat who is moving to Seattle next week) and YHC took us out.

    It was a privilege to lead this morning & thanks for humoring my unconventional Q! Until next time, GP

  • The Wall of Humanity

    Wow…I have been with big Qs, but this morning with 15(16 at the end), it felt like the number was higher. The warmer weather bringing everyone out(humid that thick air you can feel). After the ruck, the game plan was simple: good, steady flow plus stay moving.

    Warmaramma: with it being warmer went a little different today(SSH, Helicopters, Don Quixote, Cherry Pickers, Imperial Walkers, Copperhead squats, LBCs) then took it over to the baseline for a little more warm up to get mobile and hit the lower half(suicides plus adding rounds of squats, flutter kicks, and lunges). Then it was time to take off, I had a route in mind I wanted to do so down the path to the next lot.

    25-50-75-100: first lot consisted of these 4 exercises….25 smurf jacks, 50 2 count mountain climbers, 75 jump ropes, and 100 toe taps. After the completion of each exercise, a lap around the lot where we were. After we finished, a small walking recovery to the main path, then down to the next lot

    Prison burpees-quick punches: This one I called an audible on due to the fact I felt some would really struggle as the burpee numbers got higher. A prison burpee is one where you add a little hit to the side of your stomach(gives the abs a little something to brace for). One thing that helps is each part, you count so 1,2,etc hit the top, then start over again.My original idea was 10 prison burpees, side shuffle down, then throw your punches, side shuffle back. After 3, I saw the. struggle and went cut it off at 5 and 20 which still is a lot. As we were finishing up, those waiting hit some hollow holds(in the future, will add the rocking motion) everyone came back, onto the next area

    Triple check time: with 15, it was perfect. The exercises, single leg v-ups, jump squats, Mario jumps(in honor of the movie). The key just keep moving plus not worrying about counting reps, work on form, keep moving and everyone was on the mark. We hit a little plank(down to the elbows) then onto the next area.

    A mini dora: today it was 50 plank jacks, 100 LBCs, and 200 squats. The only thing where we were was still a little slick so you needed to be a little careful with traction. I felt stronger, getting a little more movement going which is what I wanted(be strong as the time was later). Finished it quickly, then one final mosey to the courts, I needed to get my phone cause I had a surprise so the the rest did some box cutters while waiting for me.

    I have known some strong women: Roxanne, Thunder but Sally is one that will kick your butt. Yes bring Sally up, bring Sally down. Merkins(as we couldn’t hold it, switched to hand released or deep squats). The song is a little over 3 minutes(there are longer mix versions which you might kill me on that). After we recovered, a new wrinkle I am adding to my Qs is stretching cause we need to. We did about 5 minutes of good stretching to help those muscles get looser plus recover. After that it was time

    Announcements: We went over upcoming events that will be posted in Slack over the upcoming weeks and months. Rugged Maniac is 2 weeks away, if anyone has a friend or someone interested still I have a friend who has a few passes at a great deal(parking not included) but price wise a lot better then what you will pay plus prices will rise Sunday.

    Keep Oyster and his family in your prayers over the recent events.

    I am done….have a good rest of the weekend