Category: Richmond, VA

  • SPEED for Need

    The Speed For Need made its debut at Currahee this past Friday. A quick safety lesson to cover insurance obligations then we took off for a run. The roads and route don’t matter because YHC just makes up names for the roads anyway. Maybe one day I will remember the names but in the mean time we turn left anf right at known land marks.. like the left turn at the dead end of the hilly road.. and right turn at Dunkin to go around the shopping area…

    heck it is dark out.. you can’t read the signs anyway.

    we got in 4 miles in all .. everyone got a chance to ride in and push the chair.. some did it the hard way and left the break on while pushing??!!

    Wishing everyone an enjoyable week.

    v/r

    Gypsy

  • Serenity Now

    With the Power of Love on repeat in a tranquil Q’s head, nine men were led on a journey of enlightenment.  Here’s what transpired:

    Mosey over to Third

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Jazzercises
    • Imaginary Invisible Jump Ropes
    • Merkins
    • Freddie Mercurys
    • 7 Burpees OYO

    Mosey across to the TES bike rack

    Solo Dora

    • Sets of 75 LBCs x 4, 50 Monkey Humpers x 4, 25 Bike Rack Merkins x 4
    • Run length of front sidewalk and back between each set

    Mosey to the Horseshoe

    Partner Tango

    • P1 – Run Horseshoe clockwise (3 cycles)
    • P2 – Wall Sit w/ Air Press, Balls to the Wall, Wall Sit w/ Jack Lalannes

    Mosey to the Handrails

    • Jerkins x 10, Repeato, Repeato

    Mosey back to Horseshoe

    Mary

    • American Hammers
    • Wilson’s Spaghetti Party
    • Tennessee Prom Dates

    Numberama, Nameorama, COT

    MOLESKIN

    YHC was all Zen after weekend victories by the Manders and his softball team.  Throw in dry weather, the Bama loss, a 7-year F3iversary, and some Huey Lewis tunes, and a weekend just doesn’t get much better.  No complaints this Monday morning.  Shoutout to all the men YHC has encountered through F3 these past 7 years.  SYITG.

    ANNOUNCEMENTS

    Beer Mile 10/29 – See Faceplant

    Breaking Bread needs Qs for Thanksgiving and Christmas

  • Garmin says move your…

    6 men up early checking on the Sod delivery. 70 and Sunny as expected. Let’s get to work.

    Warmorama:
    SSH, Hillbillies, DQ, Squat Jumps, Carolina Dry Docks, Mtn Climbers, Jazzercise, Helicopters, Arm Circles.

    The Thang:
    Native American Run to the back of New Market. (.5mi)
    4 Light Poles.
    1st light pole: 1 burpee, run back to the start.
    2nd light pole: 2 burpees, run back to the start.
    3rd light pole: 3 burpees, run back to the start.
    4th light pole: 4 burpees, run back to the start.
    Next Round
    4th light pole: 10 Merkins, run back to the start.
    3rd light pole: 10 Merkins, run back to the start.
    2nd light pole: 10 Merkins, run back to the start.
    1s light pole: 10 Merkins, run back to the start.
    Next Round
    1st light pole: 10 Squat Jumps, run back to the start.
    2nd light pole: 10 Squat Jumps, run back to the start.
    3rd light pole: 10 Squat Jumps, run back to the start.
    4th light pole: 10 Squat jumps, run back to the start.
    Next Round: Pressed for time drop 3rd and 4th light pole
    1st light pole: 1 burpee, run back to the start.
    2nd light pole: 2 burpees, run back to the start.
    Time’s up. Let’s work our way back to the flag.
    Native American Run to the 1st car parked on the street.
    Lunge to the next light pole.
    Bernie to the next car.
    Mosey to the 3rd light pole.
    Broad Jumps to the next light Pole.
    Your Pace: to the next light pole.
    Native American Run to the last intersection (top of Satans Hill)
    Ring of Fire
    1 minute left to get back to the flag. Your Pace.
    Well done boys about 2.85 mi covered today.

    Numbers, names, YHC took us out.

    Announcements:
    HDHH – Thursday at The Veil. See Slack.
    Beer Mile: See Slack.

    NMS: Thanks for letting me lead. YHC had a feeling it would be 70 and Sunny this morning. What a great morning to cover some ground, keep the heart rate up and start this week off right. Well done boys.

    See you in the morning
    Oyster

  • Graveyard Shift OTB 10/17/22

    4 Atlantian Mermen swam around the puddles of Rockwood Park. The fox crossing the street observed the following :

    Warmarama : 20 SSH IC, 10

    Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    Mosey to parking lot behind playground

    Broad jump across parking lot to the other side then broad jump all the way back

    Partner Up for a Dora : 100 Merkins, 200 Squats, 300 LBC’s while Partner runs to far side of parking lot and back

    Mosey to concessions stand

    Quadruple Triple Check : 3 rounds of 4 exercises – Partner 1 runs to the far side of parking lot and back, Partner 2 does Dips on bench, Partner 3 does Balls to the Wall, Partner 4 does WWII’s

    Mosey to the far side of the park and into the forest trail side entrance all the way to the workout station

    1 minute interval rotations with each man at a different station : Pull Ups, Sit Ups on bench, Incline Merkins on bar, Leg Extensions on bench

    Mosey BTTF

    2 MOM : 1 minute of Flutters, 1 minute of WWII’s

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : This Thursday 10/20 Happy Hour at Veil Brewing Forest Hill location (arrive whenever you can. M’s and 2.0s welcome to join); Sat 10/29 F3 Blacksburg launch at 7 am; Sat 10/29 Shawn Hogan Memorial Beer Mile at 7

    PM (see Faceplant)

    NMMS : Pleasant surprise to see Boberry and Mudslide join us this morning. They just decided on their own to come out. I know it’s a big encouragement to Big Rig. Mudslide shared his Tough Mudder experience and showed us his scraped up legs. Sounded intense. Appreciate all of you and enjoyed this morning. Prayers for Chaplain recovering from a stomach bug. 

  • 2.1 Miles, Army Cadence, Tequila!

    11 truth seekers posted ready for the Ponch VQ. No FNG would arrive on this beatdown cause they heard this one would not be for the faint of heart. Ready, in-Cadence GO!!!!! Merkins, Arm Circles, Flutter kicks, Merkins, Leg-lifts, apple pickers then off for a stroll around the park. Airborne Daddy gonna take a little trip, mission uncertain, destination unknown and “My Granny” came along as well. That was just round 1, by the end, we toasted to the brotherhood. Im still sore from that beatdown two days later.

  • 5 for OTB

    2 walkers solved all problems of the world…maybe created others?

    3 runners traveled 6 miles.

    The coffee and fellowship was great

  • The Calm Before The Storm

    Big Rig and YHC hit the trails of Rockwood Park before Ponch’s VQ beatdown. Covered the usual 2.5 miles. Mumble chatter included high school athletics, favorite athletes, college football fandom, and NFL fandom.

  • Breakthrough

    Six stallions launched in the pre-dawn to conquer the shadows and the trails. Conditions were 70 and sunny. According to the dog being dragged around the trails by its anti-social owner, the following might have happened:

    5 took the bridge to Buttermilk. Four stayed through T. Pottersfield Bridge to North Bank. 2 mastered the War Memorial Hill. 2 demurred. 1 took Belle Isle to North Bank. All proceeded in-line BTTVSF. 6.7 miles.

    1 traveled solo on the roads at high speed. Call it 9-10 miles. He goes by the nom de trail, Saab.

    Numbers, names, and Helix took us out.

    Announcements:

    Beer Mile. All support the remembrance of Shawn G. Hogan. Some prefer to do so in a non-carbonated, non-alcoholic, sedentary position. Others are considering giving it a whirl.

    F3 Toucan (Two Can, To Khan, 2-Can, etc.) plead guilty this week. Good reminder to all of us not to lose track of our friends or get too wrapped up in things to remember we are friends who count on each other.

    Breaking Bread:

    Oyster and Gomer are carrying the load for all of us next weekend as we round out October.

    We need Qs for November (Saturday of Thanksgiving weekend) and December (Saturday and Sunday of Christmas weekend). Your help is appreciated. Sign up on the Q sheet in the special location as far to the right as possible.

    NMS: Even the smallest hand wave can sometimes be a sign of life. Start small, and build from there.

    UpChuck spits the bit.

  • Kubota is always watching

    A crew of 5 gathered for this weeks episode of The Crucible and this is what happened:

    Mosey to the far side of the school for a COP with various exercises

    Polar Bear Crawl. Start at the top of the hill and Bear Crawl from Parking Spot Parking Spot with a Merkin at each spot.

    Partner Up – P1 Runs down the hill and back P2 does HRM’s, Round 2 with LBC’s, Round 3 does Flutters

    Mosey down to the opposite side of the school and get in groups of 2. Group 1 starts at the Red Pole and do 10 Pole Smokers and move to the next Red Pole and the next group joins in. Work through all the poles.

    Mosey over to the hill on the back side of the school. Run up the hill and do 5 Burpees. Wait for the six and run back down the hill. 30 Donkey Kicks OYO. Balls to the wall for the six and then for a 10 count. R2 top of the hill and 10 Burpees plus Donkey Kicks OYO and Balls to the Wall. Round 3 back to 5 Burpees.

    Mosey over to the front of the school to the Picnic Tables and do Table Step Up’s. Both legs count for 1 and do a set of 20. Then 20 Hand Release Derkins.

    Mosey back to the Flag and do 2 minutes of Mary.

    Announcements – Hampton Roads Anniversary on November 5th.

    Prayer Request – for the mean of the Healing Place

    NMS – YHC is glad he got the text from Honeydo asking if YHC could take the Q at The Crucible. It was good to see the crew. YHC is proud the of leadership the Pax leaders took in starting the AO. It was great to with the Pax and Flinstone and No Regerts at the workout.

  • White Lines (not what you’re thinking)

    A tad chilly so we warmed up with an immediate mosey over to turf field for warm up, followed by:

    – Ab-Beast starting on the end line of soccer field (white line) down and back of a 100+ yard field, stopping 6 times for 6 sets of each exercise (WWIIs, WWIs, Reverse Crunches, Crunchy Frogs, Side Crunches, and American Hammers.

    – 4 Corners beginning at the corner (of two while lines) with 5 Merkins, 10 hand release Merkins, 15 Carolina Dry Docks, and 20 shoulder taps…followed by a round of cumulative exercises at each corner

    – Side line of field (on a white line) to begin working legs with a mosey 20 yards for 20 two count lunges, then 20 yards for 50 heel raises, another 20 yards and then 20 squats…and then rolled it back doing it again.

    – Mosey to playground for Arms to get a work out of 20 Dips alternating with 3 of full extension 3 second holds before doing Pull ups. Rotated these 3x

    – Mosey to parking lot for a Burpee march of 15 parking spaces (white lines)

    – Alternating Wall Sits and Milkers with Balls to the Wall for 10 count, then a 20 count, and finally a 30 count

    – Ended with American Hammers and some much needed stretching