Category: Richmond, VA

  • Rockin the Hard Core

    Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown. 

    The THANG:

    WARMERAMA:

    • Moseyrama around the lot and circle up on the basketball court
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Indigenous Mosey to the far parking lot
    • SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
    • Round 1: x6 Kimchi Twists
    • Round 2: x12 WWII’s
    • Round 3: x18 American Hammers (2-ct)
    • Round 4: x18 Oblique LBC’s (alt sides)
    • Round 5: x12 Flutters (2-ct)
    • Round 6: x6 DTH’s

    COP #2:

    • Variable mosey/run/sprint around to the Stairs / Bath House
    • Box jump steps
    • Donkey Kick-Offs 5-10-15-20
    • Hop down steps
    • Squat Step up steps

    COP #3:

    • Moseyrama over to the tennis courts
    • DIRTY MCDEUCE (x4 rounds, x3 ex’s ea round, x12 reps per ex, perimeter run after each round)
    • Broad jump x25 yards
    • Complete x12 groiners, x12 Nancy Kerrigans, x12 Scrunchy Frogs
    • Lunge walk back x25 yards
    • Run perimeter
    • Repeat for x4 total rounds

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • SEADOO took the PAX out in Prayer

    NMS:  This was the second abb/leg-heavy Q since YHC’s Right shoulder issues started. Gotta say it feels really good to focus on the core – might just have to keep it going! DTH’s for everyone! Haha….  Great to see Brown Noser,  Belichick, and Seadoo out there today – gonna have to work on getting ya’ll on the Q sheet! Thanks for letting me leads gents – SYITG, YHC, DTH

    Announcements:

    Prayer Requests:

    • Pray for our brothers running BRR right now
    • Pray for our brothers i=on IR, and reach out to encourage them!
    • Pray for DTH speaking opportunity next Thur PM to a massive crowd of medical professionals (yes, I am nervous)

  • 1 km Repeats

    YHC jogged in just after the scheduled 5:30 a.m. departure to find Opus and Mr. Holland. They had no route in mind, so YHC suggested repeats of approximately 1 km around a relatively well-lit townhouse loop after an easy running warm up. We got 4 repeats in with brief walk breaks to regroup before a brief cool down jog. Opus took us out.

  • Statute of Limitations Backblast

    Nine ran around the West End to parts YHC doesn’t recall, but there were loops around a townhouse or condo community to determine the desired mileages. Backblast was timely-ish.

  • Breaking and Entering, Misdemeanor?

    With BRR live, five men took to the mean streets surrounding Godwin HS in their honor.  According to the interweb, the route should have been a public hair shy of 5 miles, though Gypsy’s watch said otherwise.  Nonetheless appropriate mileage was accomplished.  Here’s where they went:

    The Route

    • R on Pump
    • L on Ridgefield
    • R on Copperas
    • R on Little League Drive
    • Follow main road up and around TSI Training Center
    • Exit TLL complex passing Field 10 over to Field 4 and through the pathway
    • L on John Rolfe
    • R on Pump
    • Finish with a loop of Godwin

    Numberama, Nameorama, COT

    MOLESKIN

    YHC figured numbers would be low with many of the Currahee regulars in the mountains, but was happy to see 4 other smiling faces.  YHC swears the route when mapped was 4.88 miles but will plan routes closer to 6 next time to keep everyone happy.  Tuckahoe Little League was surprisingly locked up, though far from secure.  A quick shimmy through the loosely chained gate and the PAX was on its way.  Enjoy the weekend.

    ANNOUNCEMENTS

    • Gypsy has pre-run at GridIron tomorrow
    • Convergence and Retreat – 9/24
    • Ruck if interested in October – See Gomer
    • Beer mile in October – See Faceplant
    • Prayers for the BRR teams – watch where you step when exiting the van

  • Just smack it

    Hot potato Q at The Creek today. Good beatdown and good company as always.

  • IPC Week 1 while Doozy Runs

    3 Iron PAX and 1 Runner descended upon BWES. Here’s what the lunch lady observed :

    Doozy ran around parts unknown and eventually met up with us at BWES parking lot. Here’s what the Iron PAX did :

    Care Bear Squared : Done using a square area. Bear crawl forward 25 yards to first corner then do 25 Squats. Bear crawl left 25 yards to second corner then do 25 Merkins. Crawl bear backwards to third corner then do 25 Big Boi Sit Ups. Bear crawl right 25 yards to fourth corner then do 25 Burpees, which completes 1 Full Round. Count your Total # of Reps completed in 45 Minutes.

    DONE

    YHC forgot to do Numbers and Names but did take us out in prayer

    Announcements : See Slack as there are many. Good luck to the BRR folks. The F3RVA 8 Year Convergence is Sat 9/24 at Grid Iron 7:30 am then later on that same day is the Retreat (contact Gomer for Retreat address)

    Stats :

    Fiona (Got a late start and did modified version) : ~400 Reps

    Crab Legs (regular version) : 475 Reps

    Florence (regular version) : 575 Reps

    NMMS : T Claps to Crab Legs posting twice this week in his first week of F3. Little did he know that Today would be IPC…Let it be known there was no deception on YHC’s part. He just looked at the schedule online and wanted to post at Twin Team.

    Great to meet Fiona and to see Doozy

    YHC ate like crap last night and woke up during the middle of night thinking I was going to spill merlot. I was worried this morning I might also spill merlot before and/or during the workout but thank God I didn’t. In fact, maybe the extra calories helped?

    Proverbs 11:17-19 NIV :

    17Those who are kind benefit themselves,

    but the cruel bring ruin on themselves.

    18A wicked person earns deceptive wages,

    but the one who sows righteousness reaps a sure reward.

    19Truly the righteous attain life,

    but whoever pursues evil finds death.

  • Satan’s Hill Hot Potato

    5 Stallions ready to take on Satan’s Hill. One needed some extra time getting ready this morning and missed his Q. So the Hot Potato was passed. Oyster starts:

    In honor of BRR we ran up Satan’s Hill then we ran down Satan’s Hill. repeato

    Boberry took us out.

    See Slack for events and other news…

    Oyster

  • The Big 3

    Hitting the primary roads of the Fan, a merry group of 9 hit Grove, Hanover, and Floyd for miles today. 4s and 6s dominated the day with the majority of the usuals at the BRR.

    Good Luck Guys!

    Bone Thugs took us out.

  • Return of the Lucky Bus Loop

    The PAX continues to persevere without our elder stateman, Pigskin.  YHC took another Q in hopes of one day achieving his greatness.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Stretches
      • Merkins
      • LBC
      • APD
    • Lucky bus loop – 4 stops, 15 reps per exercise, add an additional exercise with each stop
      • Lawnmower pulls – 120 reps
      • Sit ‘n press – 105 reps
      • Overhead pulls – 90 reps
      • Sumo squats – 75 reps
      • Curls – 60 reps
      • Swings – 45 reps
      • Halos – 30 reps
      • 2x hammers – 15 reps
    • COT with YHC taking us out

    Great job by the PAX today.  Enjoyed the opportunity to throw around some KBs and fellowship.  Here is to a great Thursday for everyone.   God is good all of the time!

    Attila

  • 4 Lost Super bowls and its the Bills Fault!

    9 Beasts hit Timberwolf this morning for an NFL Opening Day beatdown, In honor of 4 lost Super Bowls!

    COP – SSHs, Helicopters, Arm Circles, Stretches, LBCs, Imperial Walkers, Copperhead Squats

    Mosey to Track

    4 Rounds of 4 Corners for 4 lost Superbowls

    Round 1 – 12 WWIIS @ each corner for Jim Kelley

    Round 2 – 34 Dry Docks @ each corner for Therman Thomas

    Round 3 – 54 Squats @ each corner for years Ralph Wilson owned the Bills

    Round 4 – 82 LBCs@ each corner for Don BeeBe

    Mosey to Light poles Alley, Variations down the Alley!

    To the Wall for sits and Burpees Due to the Bills

    Bill Drafted OJ, OJ accused of a crime, Karadashian becomes famous, We now have the Karadashians, it all falls back to the Bills!

    BTF

    Numbers, Names, Honeymoon took us out!

    Happy first day of footballs boys. this workout was a tribute to Wilson and his Bills as they take the field tonight! Appreciate the chatter and fellowship fellas, way to work!

    Duke