Category: Richmond, VA

  • Anvil Taper Run

    YHC showed up to Atlee HS and saw 2 vehicles already onsite for the Ruck walk and Speakeasy came in hot and we started on an Easy pace 10 min mile run for a little over 3 miles, followed by a 1 mile fast walk cool down. We went through Giles to the back entracne returning via DeWitt over the bridge and a couple of laps in the Atlee HS parking lot to get 3 miles.

    Mudface and No Idea logged about 4.5 miles on their ruck walk.

    Numverama / Namerama, No Idea took us out in Prayer.

    Note – Plan to take the rest of the week off for rest until the run that will start Early on Friday. Apologies on the delay of this back blast as YHC was preparing for the BRR and glad to have this workout prior to the Race.

  • Coronation, Abdication… Merkin? Vocabulary refresher

    According to anecdotal accounts of events, 11 men materialized from the gloom at Dogwood Dell to take part in organized exercise and self-improvement. This is what transpired.

    PAX started carrying coupons freshly snipped from the latest Penny Saver over to the Ha’ Penny Stage where CoP was convened:

    SSH IC x 10, Helicopters IC x 10, Imperial Walkers IC x 10, Dead Man Hang, LBC IC x 10, The Merkin IC x 10

    Remaining in the general vicinity, Touch a Tree: Partner up with one coupon per team, 3 rounds, runner touches 4 different trees per round. Coupon exercises per round – Curls, Shoulder Press, Rows

    Mosey to the pit of Ampitheater: Starting at the base each man repeats the following exercises at each ascending level in counts of 2, 3, and 4 respectively, returning to the pit by way of a run around the outside of the facility – Round 1 – Merkins, WWIIs, Step-Ups; Round 2 – Dips, LBCs, Squats; Round 3 – Incline Merkins, V Ups, Lunges (curtailed at about 75% in interest of time and allowing for another activity to wrap us up)

    Mosey to the Triangle: Bear crawl + 10 LBC, Jog to bottom of hill + 10 flutter kicks, Bernie Sanders up + 10 Merkins.

    Back to the cars and 1 minute of plank to 7:00.

    Announcements: 8th Anniversary Convergence at Gridiron 7/24 @ 7:30a; Sit n Sip/Retreat/Cornhole Tourney later on 7/24 @ Gomer Pyle’s in Amelia County; Shawn G Hogan Beer Mile 10/29 @ 7p – see Faceplant for details

    Safe/successful completion and return home for BRR participants was on our minds as QIC took us out. I am grateful for the opportunity to lead and be lead by the men of F3. My life has changed significantly over the past 5+ years and F3 has been an enormously positive factor pushing me toward positive change for myself and everyone around me.

    Mumble chatter during the workout and continuing after at Libbie Market carried an air of aristocratic propriety. The status of British Monarchy following the passing of Queen Elizabeth was on the mind. “When Prince Charles becomes King and decides he doesn’t want to be King anymore it is called….Coronation?” The proper terms and usage of coronation, abdication, succession, and merkin were discussed and general agreement was reached on proper use of each. Take care if you decide to do your own research and google the terms on your own…

  • BRR Recovery

    5 men posted at DaVille to get their week started right. YHC was very surprised to see Corned Beef this morning after his BRR adventure.

    • COP
    • Catch me if you can
      • P1 bear crawl
      • P2 mosey around inner bus loop
      • Repeat 3 times
    • Tennis drill
      • Mosey to the tennis courts and each PAX gets a court
      • The Q will call out a spot to run to (e.g., right baseline), the PAX runs to that point does a burpee and returns to the center baseline
    • 4 corners
      • Stay in the tennis courts
      • Corner 1 – 10 merkins
      • C2 – 10 merkins + 20 squats
      • C3 – 10 merkins + 20 squats + 30 LBCs
      • C4 – 10 merkins + 20 squats + 30 LBCs + 40 mountain climbers
      • Reverse the corners without the cumulative exercises
    • Mosey back to flag, numberama, namerama, Corned Beef took us out
    • Notes:
      • Congrats to Corned Beef for completing the BRR
      • Great effort by all today

  • Remember 9/11

    Runners earned 6-10 miles, Walkers 3.5,

  • Everybody Wins

    A lucky number 7 braved the humidity of Satan’s Hill. Most were expecting a Duke Q however after a long day of Sunday football YHC knew he may need to take the reigns. At 530 no Duke so let’s roll.

    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: Get to know the neighborhood and what YHC thought of Sunday’s games. Mosey up Otterdale to cul-de-sac #1. Failed first question run to the bottom of sac for 20 merkins, 20 merkins back up top and AG for the six. To the next sac also wrong so 20 WWII’s at all 3 stops of this double sac. Mosey to next. Wrong again 20 squats on all 3 stops here. Next one correct mosey to intersection repeato 20 of all previous exercises. To Wilson’s sac for 20 Drydocks. Mosey to next intersection for repeato of 20 each of all 4 exercises. Mosey BTTF. A few light stretches to take us out.

    Announcements: For this Browns, Guardians, Buckeye fan it was a stellar weekend of all wins! I do not get many of these! Retreat and 8 year convergence 9/24, See slack.

    Prayer Requests: To the survivors and those that perished on 9/11. We will never forget.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Just the facts sir, just the facts

    YHC posted with about 115 other PAX in the 6:00 wave at the Lincoln Memorial in DC for the 5th annual 9/11 Stairclimb in the pouring rain. The first wave of early risers went off at 5:00 and had what looked like about 50 PAX – according to the tourists and the couple getting their wedding photos in this is what happened this year.

    Run, walk, crawl whatever you have to do to get up and down the Lincoln Memorial steps with a beatdown at the bottom while waiting for the 6

    There are 87 stairs, you should touch every one on the way up and on the way down, Repeto 24 times. Quick math says that’s 2,088 stair touches each way for all the stairs that the firefighters on 9/11 had to climb in one tower. I believe only on other HIM actually ran in both waves this year, 48 times up and down. Hightower and a hand full of other HIM rucked from his house to the Memorial before the fun started. YHC did wear his 30ish pound ruck sack and ran most of the time but did have to walk on the steeper steps from time to time.

    After all was said and done there was a coffateria on Ohio street

    NMS:

    This was YHC’s second time to visit this AO and I had just as much fun as the first trip. YHC made it a point to try and meet at least 5 new PAX but once you introduce yourself to 1 person they tend to introduce you to their PAX and snow ball gets really big. I can’t remember half the names I learned today.

    Just like last year there was a couple getting their wedding pictures taken and just like last year F3 photo bombed most of their better pictures.

  • Presidential Fitness Test

    On a nice 60 some degree day, I thought now that school is back in session, let’s try a modified version of the Presidential Fitness Test. I think it was met with mixed reviews but that is cool.

    COP: DQ, DMH, Merkins, FMs and ACs.

    Mosey to track. First part of the Fitness test – 1 mile run. Results ranged from 7:15 to 8:40, not bad.

    Mosey to near typical field which had work done. 1 minute all of the sit ups you can do. Johnsonville knocked it out of the park with 65 sit ups!

    Mosey to playground and do all the merkins you can in one minute. I think someone was able to get to 60. We are not such an old group after all.

    Mosey to Strykers parking lot and do modified shuttle run. For those that participated, Fireman Ed was the slow one. He su%ks.

    Mosey to chin up bar. Do as many chin ups as you can in one set. I did nine; I think a couple hit 12. Nie work again. Back to playground we go.

    In honor of the first responders on 9/11 who climbed 110 floor at the WTC, we did a Dora with 110 2 count MCs, 220 squats and 330 SSHs. The other person ran to the second truck, did a burpee and then ran back.

    We finished with American Hammers, flutter kicks, heels to heaven, a round of Mary and some stretching. We then prayed for all those suffering from health issues including Gyspy’s sister. Convergence in 2 weeks at Gridiron at 7:30 a.m. and the “retreat” is after Convergence. Hopefully BRR went well for all participants. Praise for a so far successful neck surgery for my M, Firewoman Kate.

    Enjoy your weekend. Remember those that lost their lives on 9/11.

    Fireman Ed

  • Big Wood

    Big Rig got in a 3 mile run on his own before launch time then joined Chaplain and YHC for another 2 miles of Morning Wood. Mumble chatter included weight loss accomplishments, increasing pull up reps, and upcoming races. Big Rig is an inspirational guy. He’s lost about 50 pounds over the past year and will be doing the Fall 10k in Waynesboro. He had to leave before Rock N Roll due to momma bear in town visiting.

  • Flash Mob at The Crucible

    The parents and kids rolling in for football at Sydnor Playground were treated to the following pre-game show:

    COP on the blacktop at Blackwell: SSHs, IWs, DQs, Merkins, LBCs, Helicopters. Mosey to the baseball field at Sydnor Playground for…

    Baseball Beast. Start at home plate and in the grass behind first, second, and third base, perform 6 reps of an exercise, run home and reverso. Exercises were: HRMs, WWIIs, Jump Squats, Carolina Dry Docks, Lunges, Burpees. Mosey back to the blacktop for…

    Playground pickup and American Hammers: pick up 5 pieces of trash and do 5 American Hammers. AMRAP until time.

    COT: T&P for the BRR runners and for the men of THP.

    NMS: Joey Chestnut kept his Crucible streak alive (was there any doubt he wouldn’t?). Bean put in great work in his return appearance.

    YHC thought he overheard one of the parents express disappointment that she wasn’t notified of the flash dance/mob at the field before the game, referring to the PAX in the middle of their Baseball Beast. PAX invited her to join us.

    Note to future Qs: parents and kids roll into Sydnor at 7:45 for games at 9am.

    Many masks were lost on the playground during recess this week at Blackwell. `

  • Exclusive Club

    Can a party of 1 still be a party? Can a club with 1 member still be a club? You’re darn right it can. Breakfast Club is so fire only YHC can get in. Next week is ladies night.