Category: Richmond, VA

  • Substitute Q

    15 HIM looking forward to a DTH Q joined YHC this morning at SOT for a substitute Q. Here’s what went down.

    Mosey to the top of Mt. St. Midlo for COP:

    SSHs, DQs, Cherry Pickers, Urkainian Soldiers, Merkins, LBCs

    Triple Check:

    Using only half of Mt. Midlo (the steeper half), partner 1 runs up to the top of the hill and back while partner 2 does merkins and partner 3 flutter kicks.

    Long mosey to track and bleachers.

    Dora: 100 one and half dips, 200 box jumps, 300 squats

    Long indigenous people’s run BTTF with PAX performing 2 burpees when at the end of the line.

    30 seconds remaining…5 burpees.

    Numbers, names, prayer requests, Herme took us out.

    NMS:

    DTH has been feeling under the weather and reached out yesterday to some of us about taking the Q. Today just felt like a good day to Q and so YHC grabbed the chance. Even though YHC would not consider this morning’s beatdown to be running heavy (we only covered 2.3 miles), some of the PAX seemed to disagree. YHC will admit this…the 200 box jumps may have been a bit much. But you guys just persevere.

    Welcome to Whisper (FNG brought out by Rosco). Whisper was originally dubbed Magoo due to him being an eye doctor and Magoo some old blind cartoon character. But Q’s prerogative prevails. After finding out that our FNG plays saxophone in some local bands, George Michael was suggested followed by Careless Whisper and thus Whisper was born. Hope to see you back out soon Whisper!

    Prayers that DTH recovers quickly and that the crud doesn’t interfere with his travels to Orlando and his speech at a medical missions conference.

    Also, Florence mentioned that a woman was out exercising at 430 in the morning in Memphis and was abducted and killed. F3nation is asking PAX members to suggest to their female friends that exercise early in the mornings to locate an F3 group and exercise nearby. Safety in numbers.

    Thanks for letting me lead today. Have a great day fellas! Make it a good one. Peace…I’m out!

  • More new than old

    3 Regulars, 2 F3 travelers and 2 FNGs made their way out of the gloom and into the light of WDog. According to the dogs at the park this is what went down

    Mosey to the Pavilion for COP

    DQ’s, Helicopters – 5 Burpees, Cherry Pickers, Squat Walkers – 4 Burpees, Tempo Squats – 3 Burpees, LBC’s, Sugar Sticks – 2 Burpees, Merkins – 10 Burpees

    Box jump up steps mosey to the rusty cage

    With 2 new guys and 2 out of towners it is too dark to do what was planned so modify to stay at the rusty cage

    Start with a burpee up to the bar for a leg lift and finish with a pull up that’s 1 Repeto to 5

    Mosey with a Lung walk over to the long half pipe looking grassy area with trees on either side

    Elevens from side to side with LBC’s on one side and American Hammers on the other

    Mosey BTTF with plenty of time for Man Killers

    Numbers / Names Bodos took us out

    NMS:

    Wow, what a morning to Q. Lab Rat back out in the mix, so good to see you getting it done again. 2 out of towners – Inbox from Northern VA (he was at the stair climb when YHC was there this last weekend) and Chill Zone from Texas (works with Inbox). 2 FNG’s Welcome Schembechler (also works with Inbox) (he’s an ohio state grad, YHC grew up in Michigan) and Buoy (he’s getting ready to go to Coast Guard bootcamp). As always I love seeing my friend Bodos being an example of a HIM.

  • First Class Run

    Still not really even a hint of Fall in the air as 12 guys took their running talents through the hills of the Lower Tuckahoe neighborhood.

    By the way…how about the new lights around the pond at UofR?? It’s like running in the daylight…for real. There’s lights and then there’s LIGHTS…and UofR went all in on their LED lights around the pond. Bravo.

    Our route…

    –Towards the baseball field. Through the parking lot to College. Left on College and Right on University. Take University all the way to Ralston. Left on Ralston. Ralston ends at River…go right on River.

    The 4s…they are a bit like Moses…they get to the edge of the Promise Land (in this case, the Promise Land is Windsor on the James, which, if you own a house in that neighborhood and want to sell it, would be the Promise Land)….anyhoo, they get to the Promise Land and double back.

    The 5s get to go into the Promise Land…do a lap around the neighborhood…and double back.

    The 6s go into the Promise Land…do the lap, double back until Westham. Left on Westham, right on Baldwin, Right on Wood, Left on Lakewood. Right on College…then a lap around the pond…where we saw the incredible lights.

    YHC took us out.

  • It’s a Bear Thing

    A, reportedly, record breaking 14 men were seen in the gloom on this sub 60 degree, well before the crack of dawn, First Watch.

    An interesting note before we get started…

    –Who knew that some of the guys really do get together at 4:30 for Yoga. Here I was, this fledgling member of First Watch, thinking that the chatter on the text was pretty much tongue in cheek. No Sir. When they say that they are on the mat at 4:30 am, they are on the mat at 4:30am. I would say that I would never do that…but then again, I can remember thinking that I’d never do First Watch, yet here I am.

    It’s been awhile since YHC, HC’ued a boot camp style workout. When I say awhile, I probably mean over three years. Reading that in print is pretty embarrassing, YHC needs to probably jump into that a little more. That being said, we decided to go THEMATIC for the morning…”Build a Bear”.

    The Thang…

    The morning got off to an auspicious start with a huge freaking crane where we planned to circle up to warm up. That moved the circle to the relatively damp grass in front of the soon to be under construction church (either that or someone just left a crane there).

    10 Donkey Hoetees. 10 Helicopters. 20 Side Straddle Hops. 15 arm circles forward, 15 arm circles backwards. 10 mercans. 10 Ukranian Freedom Fighters

    Mosey south on River to Country Squire Lane.

    The “Build A Bear” instructions were, apparently, lacking to some of the Pax and the mumble chatter ramped up a bit. Fair enough. Essentially, we were going to do three different sets of partner exercises on three different hills around the neighborhood…each having to do with a bear (Bear Crawl, Crawl Bear (thanks for the assist on that one Kubota), Polar Bear). Whichever “Bear” exercise you did for your first one, you could NOT do at the next location. Had YHC had to do it over again, he would’ve said “We are going to three locations over the course of the Q, this is our first one, you have to choose one of the three Bear exercises…whichever one you choose, you cannot do in the next two heats.” But it didn’t come out that way.

    Handshake mentioned that while YHC can run fast, I’m not that efficient. That’s been a lifelong struggle, but I also invite Handshake to run with me on Friday morning for 45 minutes.

    The Q went up the Country Squire hill by the Goodwin house, which I think is finally finished. Or maybe it’s close to finished and they just park their crane by the church on off days.

    Q then went down Westham Station road and “Built the Bear” (get it?) on Overlook Drive.

    Arm Circles and Mercans at the bottom of the hill.

    Q then went up Westham Station road and “Built the Bear” up to Ross.

    Arm Circles and Mercans at Ross.

    “Built the Bear” (the 4th time, alternationg from Polar Bear to Bear Crawl to Crawl Bear” back to Country Squire Road.

    Executed three Richard Kimballs on the way back to the flag.

    COT–Iron Cross, 20 American Hammers, Spell “Build a Bear”, Superman’s (with song), 10 Mercans

    YHC Took Us Out.

    Great to have Monroe visiting us from Wilson, NC.

  • 3 then 2

    YHC and his 2.0 rode to Atlee HS to post for the Anvil weekly run. 3 more arrived and we ran 2 separate routes. Hash and Speakeasy did an out and back run route going to King’s Charter neighborhood and back for about 5.2 miles. The remaining 3 PAX first ran around the schools returning to the start then over to Giles to the end of the road closest to 295 and return back to school parking lot for a total of 4 miles.

    Numberama, Namerama and Opus took us out in prayer.

    Reminder that DaVille Takover is this Thursday September 15, 2022.

    Have a great week gents and I will SYITG, Cheers….CB

  • ISO a BRR-recovery friendly beatdown

    Seven strong PAX posted to HBR on a beautiful morning. YHC was recovering from BRR miles alongside Whitesnake and Hanshake so Q was light on running. We did:

    COP: Don Qs, Ukrainian soldiers, Imperial Walkers, LBCs, Merkins (no scorpion kicks to everyone’s dismay)

    Mosey to covered bus loop: Grab a pole and do boxing roaches while each man at end leapfrogs until end. Head over to PES pullup station: 4 rounds of 8 pull-ups and squats. Over to PES lot for Triple check: Heels2Heaven, Carolina Dry Docks, & run lot and back.

    Head over to Tennis courts: 3 rounds of Wheelbarrow to net then 10 Derkins each man. Over to benches for 3 rounds of 40 Benchkicks & 20 Jump squats. Down to Jerkin Gym. 4 rounds of 8 Jerkins. Quick stop on way back to flag for some Aussie Mtn Climbers then 2 min of mary and ROF to close out. Atilla took us out.

    Announcements: Convergence 9/24 at 7:30. Sit n Sip later that day.

    NMS: Lots of BRR stories being shared before we took off at 5:30. 3 of 7 pax went to BRR so less running was served up. Whitesnake is glad to be able to come to HBR now that BRR training is off for a while. This beatdown covered a good portion of the AO and several things on YHC’s favorites list. Always good to post and Q at beatdown to get your head right when you are having a tough week. Iron Sharpens Iron.

  • Triple Triple Triple Triple Check

    12 Huguenots posted for a Florence 4 Year Anniversary Q. Cindy joined us for the celebration :

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

    THE THANG :

    Get 4 Cinderblocks and bring them back to basketball court. Partner up for copious amounts of Triple Checks

    Triple Check 1 : Timer runs to bathroom and back, Partner 2 does Overhead Press, Partner 3 does WWII’s

    Triple Check 2 : Timer runs to bathroom and back, Partners 2 does Curls, Partners 3 does LBC’s

    Triple Check 3 : Timer runs to bathroom and back, Partner 2 does Overhead Tricep Extensions, Partner 3 does Flutter Kicks

    Triple Check 4 : Timer runs to bathroom and back, Partner 2 does Kettle Bell Swings, Partner 3 does American Hammers

    Put Cindy’s back

    Nancy had to head out at this point but the rest of the PAX moseyed to parking lot next to soccer fields for 4 corners with running in between corners : 25 merkins at Corner 1, 25 Freddie Mercuries DOUBLE COUNT at Corner 2, 25 Squats at Corner 3, 25 Merkins at Corner 4

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out after COT

    Prayers for Gumbo’s M’s uncle who has a brain tumor

    Announcements : Sat 9/24 Convergence and Retreat; Sat 10/29 Shawn Hogan Memorial Beer Mile; Keep an eye out from Gumbo and company on a January “Icy Triangle” 9 mile run starting at Dog Pile

    NMMS : Thankful for 4 years of F3. It’s gotten better every year in my opinion, mainly because I’m putting more into it over time. You get out of it what you put in. Great to see Fiona and McRib consistently posting. Fiona could pass for a Hardywood doppelganger in the Gloom.

    Proverbs 11:24-25 NIV :

    24One person gives freely, yet gains even more;

    another withholds unduly, but comes to poverty.

    25A generous person will prosper;

    whoever refreshes others will be refreshed.

  • Back from Break

    A trio of Brogii regulars rose earlier than most to warm up for the epic beatdown Florence had in store. According to the duo of early rising walkers this is what is believed to have occured.

    Broga emphasis today was on shoulders, hips, glutes and hamstrings. Childs pose and pigeon were popular along with House Party preferred shoulder stretch. Bands were used to work on hamstrings and hips.

    YHC had taken a 2 week hiatus from No Toll Broga due to a knee injury and recovery. Good to be back in the groove. Keep pushin gents.

  • Kubotas are Better than John Deeres

    Eleven non-recovering NC runners gathered at the darkest AO for some Splinter magic. Moon was almost full and the sky was reflecting plenty of airborne water particles, 100% possibly. Regardless, we wandered over to the jacked up Ford truck to attempt to pick up GP before we decided to just depart for our mission. The goal? Make everyone jealous for not posting at Hoedown. Mosey over to the church parking lot via Lindsay and Forest for…

    COP

    • 1x Burpee
    • 2x Merkins (+ 1)
    • 3x Squats
    • 4x LBCs
    • 5x SSHs
    • 6x Burpees
    • 7x Merkins
    • 8x Squats
    • 9x LBCs
    • 10x SSHs
    • 11x Burpees
    • 12x Merkins
    • 13x Squats
    • 14x LBCs
    • 15x SSHs

    Next exercise is… the mosey. Over to Silverspring Drive, stopping at Carriage lane. Partner up for a version of love hill, uphill. One partner runs to the top of the hill while the other performs an exercise. Flip flop until both partners are at the top. Exercises were Bear Crawls, Lunges, Broad Jumps (not walk out Burpees).

    Quick right on Spotswood and continue up the hill, past the illegal court, stopping at the right turn on Spotswood for the next version of love hill. Partner up. One person runs to the bottom of the hill while the other performs an exercise. Flip flop until both partners are at the top. Exercises were Crab Walks, Monkey Walks, Walk out Merkins.

    Collect the six and then mosey up Paris. 11s to the bottom of the cul-de-sac with diamond merkins and jump squats. Collect the six and mosey back to the parking lot where we almost were run over by a teacher (who was complaining about previous attempts to help carrying supplies into school) while completing Flutter Kicks and American Hammers.

    Numbers, names, YHC took us out.

    Moleskin

    Great bunch of men this morning. Some shed clothes, some said they were new but really were not, some tried to drink breakfast beers. Regardless, these are strong men. Grateful to have an opportunity to lead today.

    Announcements

    • Shawn G Hogan beer mile on 10/29. Virtual options available
    • Prayers for those in need, especially those who were spoken today that need extra support
    • Prayers for Bodos who is already beginning to forget his age

    Always a pleasure today. Thank you for letting me lead.

  • Milestone Field

    I was hoping for some FNG’s but seeing none, we started the warmup at 7AM. It went something like this: 10 burpees, arm circles, cherry pickers, hand release merkins and lbc’s.

    The Workout: 1st – 4 corners on the soccer field. At each of the 4 corners we did 10 burpees, 20 merkins, 30 heals to heaven and 50 mountain climbers. 2nd was 11’s across the soccer field. 11’s included box cutters and jump squats. 3rd – 3 times back and forth across the field – run 1/2 way, lunge 1/2 way. Turn around and do the same. Do this 3 times. 4th indigenous persons run (person in the back does a burpee and runs to the front). 5th was tunnel of love starting at the edge of the field, going to the center. I think we did one last thing but I forget.

    Circle up for numberama, namarama and announcement. There was some talk about getting together to plan the group runs for next year. Wild Thing took us out with a prayer. 4 of us went out for coffee afterwards. I look forward to hearing reports on how Opus’s trio did at the coffee shop at 10.

    It’s Monday and I’m still sore so I had a good time. Thank you all for letting me lead. SYITG.