Category: Richmond, VA

  • Record 17 at First Watch

    YHC wanting to be sure to be early to set up arrived to about 10 parked vehicles already in the lot…wow at 4:50am. Broga was in session across the street and those folks returned around 4:58 and cars were still coming in! Photo of the PAX below:

    COP

    We moseyed to the SE parking lot corner, so we had room for the large circle for warmups of: 20 SSH, 10 helicopters, 15 Arm circles (10 small 5 big), reverso, 10 DQ’s, 10 Imperial Walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to the long part of the lot where a Red Barchetta was set up with glow sticks and the group ran to the far island past the glow stick for 100 SSH, run back to start and plank for 6. Run to blue glow stick (about 75 yards) for 75 lunges back to start plank for 6. Rund 2 second red stick and 50 squats back to start and plank for 6, run to first stick for 25 merkins back to start and plank for 6.

    Next YHC has the pax count from 1-5 then repeat until we had 3 groups of 3 and 2 groups of 4. We mosey to the blocks and grab a block for each team (2 blocks for the 4 men teams). and we are ready for the first triple check. P1 – Runs lap around parking lot as timer, P-2 LBC’s and P3 – Upper body exercise of choice with coupon. WE do this rotation 3 times for a triple check.

    Triple check number 2

    P1 – Runs lap as a timer, P2 – merkins of choice, P3 – Squats with Block this is first rotation, second rotation the same except P2 -Flutter kicks, Third Rotation the same except P2 – Hand release merkins.

    Triple Check number 2 (on 2 rotations as time ran out)

    P1 -runs lap as timer, P2 Ab Exercise of Choice, P3 upper body coupon exercise of choice.

    Mosey to flag for Numberama, Namerama.

    COT

    We circle up in man ball and YHC took us out in prayer.

    Announcements – Please check the holiday weekends (Thanksgiving and Christmas) for the Breaking Bread activity as we need volunteers for these weekends.

    Beer Mile event is happening October 29th at 7PM in Ginter Park…there will be details in Slack in 2nd F.

    Moleskin

    IF you ever think of slowing down in F3, just make a road trip to another venue and your cup will be refilled quickly. Like visiting old friends from school or home, just a nice warm bro-hug to feel recharged and ready for the day. Getting up at 4:15 to make this AO is well worth it as you also get the 2nd F benefit at Starbucks and can really catch up with the gang and even from my area north of the wall be home well before 7. Thank you, gents, for posting this morning and allowing me to lead at this great venue as it was a record one this morning. Enjoy the day brothers, Cheers….CB!

  • Screams, Pops and Groans in the Dark

    Six Brogii veterans woke well before most to get some early work in regardless of the cool and damp conditions. Awning under the church was an ideal setting for double and some triple ply coverage or just a washcloth as some elected to utilize.

    Areas of emphasis were shoulders, neck, hips, glutes and hamstrings. Cooler temps made shavasana a bit uncomfortable but still enjoyable. Great mumble chatter by the PAX regardless of Kubota’s library policy during Broga. Well done lads.

  • The DaVille takeover brings the Burpee/Merkin Ladder to WTH.

    Eight men including a northern traveler who was attempting a takover gathered at Pocahontas Middle School for a running beatdown that went something like this:

    Short mosey followed by COP #1 – SSH then 1 burpee and 2 merkins.

    Mosey down Three Chopt, right on John Rolfe, run 1 block then right on Liesfeld followed by COP #2 – Helicopters then 2 burpees and 4 merkins

    Mosey a few blocks followed by COP #3 – Don Quixotes followed by 3 burpees and 6 merkins.

    Mosey a few blocks followed by COP #4 – Arm Circles (10 small, 5 big), then reverso followed by 4 burpees and 8 merkins.

    Mosey onto the lake trail. COP #5 – Lunges (1 leg at a time, then other leg) followed by 5 burpees and 10 merkins

    Mosey further down trail COP #6 – Angled knee jumps followed by 6 burpees and 12 merkins

    Mosey back to Pocahontas MS for COP #7 – LBCs and 1 legged APD/other leg followed by 7 burpees and 14 merkins.

    Chutes and Ladders – In bus loop, do 5 half burpees at start, run 2 lights and do 5 half burpees, run back one light, run 2 for 5 half burpees. Do this until the bus loop is complete. (8 light post) followed by 8 burpees and 16 merkins.

    Mosey to track. Sprint straightaways, slow jog the turns. Do 2.5 to 3 loops of the track.

    Mosey back to the VSH. Total distance 3.3 miles

    COT – Numberarama, Name-O-Rama, Announcments, YHC took us out.

    NMS

    A few years ago, Splinter did a COP that he did increasing burpees after every exercise. YHC then led a bootcamp at DaVille about a year later that he did the same thing but added increasing merkins to it. A few months ago, Helix and YHC during a DaPile bootcamp did the same thing except during a run. This is what was attempted today. Run a little, circle up, do an exercise, then burpees/merkins then run a little more.

    What YHC learned from today’s running bootcamp.

    1. Going a 5K in a bootcamp is not easy. With about 7 minutes left, we were only at 2.4 miles even though we had been moving continuously the entire time. COP exercises and burpees/merkins takes some time and gives 0 miles. The track was the fastest way added the necessary distance in a short time.
    2. The campus of PMS gives lots of running options.
    3. The area has many shopping centers, neighborhoods, and trails that can lead to a large variety of activities.
    4. Still unsure where a good spot for pullups is for 8 people in this area.
    5. The Q of WTH is often determined by who showed up Wednesday mornings.
    6. With several school divisions out of school today, this is a good day to have high school seniors fill out college applications. Thanks for the suggestions Whitesnake.

    Announcements

    • Beer Mile – October 29
    • Fellowship Luncheon – Next Tuesday (2nd Tuesday of the month)

    It was great meeting many of you today, and it was a pleasure to lead so many outstanding PAX members. Well done everybody!

    Gotta Run!

    Phonics

  • Daville Takeover Substi-Q : Who Ya Gonna Call?

    When a PAX is sick, and you need a Q, who you gonna call? Florence! 13 Bootcampers and 5 Runners showed up at Midlothian Middle expecting a Davillian to Q but they were yet again shocked by a surprise Florence Q two weeks in a row. I guess this is becoming a theme? Here’s what the joggers saw :

    Runners – Honeymoon, Don Draper, Tobit, Rosetta and Boberry got in 5 miles with some speed and pace work at Midlo High School.

    Bootcampers did the following –

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

    THE THANG :

    Did a Fartlek with BLIMPS. Each stop we did a full set of BLIMPS (5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats). Got in 7 rounds of BLIMPS before time expired.

    DONE

    Numbers, Names, YHC took us out in prayer after COT.

    Prayers for Opus who isn’t feeling well and was supposed to Q today.

    NMMS : YHC got a Slack message at 9 pm last night from Corned Beef asking for a Substi-Q. With it being that late, YHC wasn’t going to tell him to look for someone else. Maybe next week YHC will finally be able to get in a run at SOT? Who knows. Enjoyed some 2nd F coffeeteria afterwards with Duke, Honeymoon, POG, Belichick, Bullseye and Bobber at Great Harvest since school is off today for the 2.0’s.

  • Minutos de Machismo

    70s and sunny at No Toll as 12 Hims took on speed dating with Cindy. Starting at the twin tennis courts (a rare used attraction) Cindy got ditched at the door and did 20 or so SSH, ISW, LBCs, 10 or so Merkins, Diagonal Mountain Climbers, Os, Reverse Os.

    Round 1 Carried Cindy to the first field and: Triple checked with: Timer across the field, Dips, Curls.

    followed by 5 mins of partner one-up-manship: V-hold and WWIIs passing a plus one till the 5 min expired (I believe some were up to high teens).

    Triple Round 2: Timer – murder bunny to midfield then bernie back, American Hammers, Imperial squat walkers.

    5 mins of Standing up Cindy and burpees. (less were counted here).

    YHC may be wrong but the succession ended with ditching Cindy in the woods near the parking lot protected by briars. Rosie said YHC was a little drunk at this point, (Bernied some S turns on the Triple check.)

    With time on the clock for 2 min. Planked it up with some diagonal highs, and some lows. Wilson, Fudd. 3,2,1, Done.

    This was the first time using a clock but even though Last Call said, “leave it at work.” It may be back.

    Numbers, Names, Announcements minimal.

    YHC Mentioned struggles with M and figuring out our rhythm. Don’t want to empty the nest and forget the one who filled it. Thankful for brotherhood and focusing outside for 9 – 5 min intervals.

    (YHC hopes your backs were spared)

  • Fall is officially here at HBR

    A spooky 13 posted in brisk 48 degree weather to see what YHC had in store. Fudd pulled in at 5:31 but aided by his trusty pooch Roscoe was able to sniff out the COP in the hidden courtyard.

    COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to back of school to blacktop. 4 Corners called: 10 Burpees, 20 Merkins, 30 WWIIs, 40 Jump Squats. PAX had so much fun 1st round why not repeato and add 5 reps at each corner. Short mosey to backetball hoops: 10 HRMs at each hoop and alternate Bear Crawl & lunge between hoops.

    Triple check over on the Donkeykick wall: DK with 2 second hold on wall, Carolina Dry Docks, & run blacktop and back. Mosey down to track to bleachers: 3 rounds of 40 Benchkicks & 30 Dips. Back to flag right on time. YHC took us out.

    Announcements: Beer mile on 10/29. F3 Blacksburg is launching soon according to Gomer Pyle.

    NMS: Solid PAX of 13, equaling Spider Run, this morning at Heartbreak Ridge. YHC was excited to have the perfect divisible 12 at the start until Fudd rolled in as we took off. Was good to have him post anyway. Was good to have Atilla and Handshake there to throw barbs at each other for entertainment as always. Handshake, taking on a sub-site Q role, is looking for PAX to Q at Heartbreak, the only condition being they are not in the Double-respect age group.

    Most PAX were in long sleeves this morning. Days of temps in the 50s or higher are soon to be behind us, time to bust those cold weather gloves and tops out, but as always keep those shorts on throughout the winter.

  • Overdressed and Silent Birthday Celebration

    Thirteen thrill seekers huddled near Flatline’s shovel flag (thanks Flatline!) for this week’s incarnation of Spider Run. With only a few minutes to spare, YHC described the experience the PAX would endure while offering the opportunity for someone to identify the route. Singer dreams of Spider Run routes so was quick to chime in with Westham Station aka Devil’s Pitchfork (or perineal if you are Hutton). A slight variation of the standard route was called:

    Route

    • South through the owl cave then west on Westham Station
    • Continue and bear right on S Ridge and reverse course at the light
    • 4 milers return home the same way
    • 5 milers add a left on Old Bridge followed by a right on Highland up to River and back
    • 6 milers add a right on Ross to the bottom and the Highland offshoot

    Numbers, names, YHC took us out.

    Announcements

    • Prayers for Pucker’s dad as he undergoes another surgery
    • Prayers for those under stress or battling through mental health issues
    • Happy birthday Hitch!

    Moleskin

    The PAX was lively today. Farmer Fran didn’t appear although for a moment the PAX thought Daisy Duke was emerging from the dusk. Spoiler alert, it was not Daisy Duke.

    Great running with Marv and Saab today. Topics du jour were getting ghosted by the po-po, getting stood up at UVA, having lots of friends at VCU, and living in a world with lots of data. Certainly made the 45 minutes go by very quickly.

    Seize the day fellas!

    Splinter

  • Blankets Required

    A quartet of frozen Brogiis braved the winds and cooler temps at No Toll to get in a prebeatdown stretching session. Shoulders, hips, back, hamstrings and glutes were called into action before an elongated Shavasana with the cool breeze coming overtop.

    Group was not prepared for the constant breeze this morning and all agreed the fart sack was a might tough temptation to overcome. Appreciate you gentlemen joining me and pushing me out of the nice warm bed. Way to work fellas.

  • Assorted 6 pack

    A 6 pack of men braved the morning mist in order to start the week off right. These 6 were undeterred by a cold front and some rain. According to the soon to disappear frogs, this is what happened:

    COP: 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: Grab a coupon. Triple #1 Curls, Triceps and runner to the stop sign. Triple #2 Rock copters, Bent rows, runner to the permit box. #3 Lat raises, overhead press, runner to top of the lot. Next assorted coupon exercises. Sprint to top of lot. Mosey back and another 75% sprint. 2 minutes of stretches to finish.

    Announcements: Rosco daughter is getting married! Good luck to the groom.

    Prayers: to all those impacted by Hurricane in Florida.

    YHC took us out in prayer.

    Make today Awesome!

  • Name that sound

    8 strong gathered at Hoedown for a 70’s and sunny kickoff to the week. After a light jog to the medical office lot here’s what went down:

    COP: 20x SSH, DMH, 10x DQ, 10x Manmaker MKs and jump right in

    Plate #1 – 5 min drill, partners alternate wall sit & merkins, ascending by 2. Mosey back to the asphalt hill for a

    Triple animal check – Crawl bear timer, Copperhead squats, Crabcakes

    2 sets x 12 Jerkins at the handrail

    Plate #2 – 5 min timer, partners alternate plank and squat shuffles, increasing by 2x each round. Mosey back to the asphalt playground for a set of

    11’s – WWII’s and star jumps followed by the finale of

    Plate #3 – 5 min timer, partner for crab cakes and burpees – ascending by 1x each round

    Back to the flag for Numberama, Namerama, Announcements (zilch) and YHC took us out.

    It’s always a pleasure to get out with brothers and start the morning right. Bodos, EF and YHC were reminiscing to the good old days of radio and call in requests. One radio show had a “name that sound” game & we decided the “whoolpfh” of wet t shirts being yanked off the pavement during WWII’s is one sound that would be unmistakable for the F3 nation and perhaps no one else.

    Until next time GP