Category: Richmond, VA

  • Beast Week – Part Deux

     A lucky PAX of 7 embraced the KB gloom for a beginning of school year beat-down.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • Dead man hang
      • Helicopters
      • Arm circles
      • Stretch
      • Merkins
      • LBC
    • KB Beast – different exercise and different means of traversing the length of the bus loop
      • Sit ‘n press and KB carry
      • High pulls and right-hand overhead carry
      • Curls and left-hand overhead carry
      • Swings and death crawl
      • Tricep press and weighted lunges
      • Halos and around the world
    • COT with YHC taking us out

    YHC is making his week of Qs “Beast Week.”  Wonder what is in store for Saturday at Gridiron…

    Death crawls suck!   Also, t-claps to Offshore for having a weight that matches his non-hate age. 

    Safe travels Pigskin!  No trimming or shortening of the mustache while you are away.

    Convergence on Monday at Dogpile at 7 am.

    Good is good all of the time!

    Attila

  • Let’s get back Q it!!!

    NINE SOJ Beasts took on a zero humidity, 62 degree day morning that was picture perfect for a beatdown. After some encouragement by the PAX the prior week about getting up and leading, YHC decided to get back on the Q sheet. According to the substitute teacher walking in the side door, here is how it went down.

    COP:

    Mosey to the large parking lot out front. SSH, Imp Walkers, Ukrainian soldiers, Arm Circles, Dead man hang (C,R,L), some more stretching on the six (very much needed after DTH running Q the day prior), LBC, Freddie Mercury, H2H.

    The Thang:

    On the far parking lot line. Bear Crawl progressions with Merkins at each line. Start with 1 bear crawl to next parking line, 2, BC to 3 and so on until the end of the parking lot. Do the same back down the parking lot with crab walk and WW2s.

    Mosey to the benches for a triple check. Runner to the last light pole in parking lot. Partners 2 & 3 do incline merkins and dips x 3. 3 HIMS had a false start so we celebrated their eagerness with 3 burpees.

    Mosey to school entrance to attack the hill for slow 11’s. Start at the bottom of the hill with jump squats, and hand release merkins at the top. Wait for the six back at the bottom and we head up the hill in different fashion each time starting with a Bernie, karoake L then R, lunge, and bear crawl. Repeato, instead substitute a broad jump for a bear crawl on the last rep. Mosey to the flag, quick stretch, and time.

    COT: YHC took us out.

    Announcements – Reminder of convergence at Dogpile on Monday. Reminder to encourage your brothers to lead if that is their thing, to show up at a minimum and encourage each other. Thanks for the encouragement by the PAX to get back on the Q sheet. Prayers to Rosie’s friend Jeff’s family who unexpectedly passed away last week. Prayers to all of our brothers on IR for healing hands. Prayers to all of our brothers to get back up, get back out, and have a positive impact for each other and our communities.

    Thanks for all that you do gents. Appreciate you all as always.

    -Vagabond

  • Hot Potato Triple Check

    3 men showed up for a hot potato Q at Manndate.

    COP

    All kinds of KB triple checks

    • Notes
      • Great mumble chatter and hard work by all.
      • Yard Sale organizing a Milestone Saturday workout in September.

  • No More Coffee

    Five hardened veterans showed up to WDog for the elusive BT beatdown. While Coffee Chat concluded last week, there was still plenty of gloom and pain to be had. Here’s how it went down:

    COP:

    Mosey to the circle at the top of the amphitheater for Helicopters, Abe Vigodas, Dead Man’s Hang, Copperhead Squats, Merkins and some stretching.

    The Thang:

    Mosey to the Penny Stage to grab some of the remaining coupons. Circle up for a little end of summer muscle beating.

    • Overhead Press x 10
    • Curls x 10
    • Squats x 10
    • Block Merkins x 10

    Complete 3 sets in cadence (1st set was 2-count), replace coupons, then onto the hill where all the construction equipment lives. Split in 2 groups for the Dora (100 WW2’s, 200 2-count Flutterkicks, 300 LBCs). Timer runs to the bottom of the hill and back. Plank for the 6.

    Mosey to the Amphitheater for Ascending Dips (1-18). Plank at top for the 6. Quick jog around the loop and BTTF.

    COT: BT took us out.

    Announcements: Labor Day Convergence at DogPile, F3RVA Anniversary at Gridiron, Sit and Sip and Beer Mile (see Faceplant) all coming up.

    NMS: YHC needed less running and more boot camp leading up to the BRR, so a Q was in order. For the most part, mumble chatter was respectful. Some regulars were/are missed but we know they will be back in short order. Faceplant was happy with the Abe Vigoda cadence which made the Q happy. YHC had to share a story about his 14 yo (F3 Rocky Top) who has been delighted in his new-found albeit slender musculature and has not been afraid to parade around the house showing it off. Oh to be young again, but I wouldn’t trade it for the aches and pains shared by all of us in the gloom. Fall is here and the hours are getting short, so make the most of every one of them! BT out!

  • 3 Anvils

    Opus and Corned Beef ran 1 mile with 5 minute walk intervals for a total of 3 miles through Giles development and returning via DeWitt and the bridge over the tracks to Atlee HS parking lot.

    No Idea logged 4 miles with Ruck.

    Numberama / Namerama, YHC took us out.

    Announcements

    Yardsale will be hosting a Saturday workout at 7am in Milestone next to the Clubhouse on Saturday September 10, 2022. This will be in lieu of the DaPile workout on Saturday!!!

  • WTH Orbital

    7 pax showed up for a 3 mile run and bootcamp that sprawled from Pocohontas to short pump park and back.

    Mosey to the cement pad

    Warmarama-

    25 SSH

    20 helicopters

    10 Don Qs

    10 merkins

    10 crunchy frogs

    25 LBCs

    Mosey to short pump park on a meandering wet path through the woods across from the Village. Once we hit the splash pad we stayed dry for 5 compounding orbital runs staying in stride. 

    Round 1: 

    10 merkins run an orbital

    R2:

    10 merkins

    20 dips run an orbital

    R3:

    10 merkins

    20 dips

    30 squats run and orbital

    R4: 

    10 merkins

    20 dips

    30 squats

    40 LBCs (orbital)

    R5:

    10 merkins

    20 dips

    30 squats

    40 LBCs

    50 flutter kicks (orbital)

    Mosey around short pump elementary to do a little new car shopping at Nissan then mosey to the flag.

    A couple extra orbitals and run backs completed 3 miles and the clock measured 2.92 and 6:15 on the nose for an expertly timed beatdown!

    Thanks for letting me host! SYITG

  • Grumblechatter

    14 studs posted to SOT for a Tryhard Running Bootcamp. Some were happier about then others, but everyone got a good sweat and did stuff they’d have never done alone. 

    The THANG:

    • Mosey over to Mount Midlo and circle up for an F3 Welcome, Disclaimer, and brief outline of the plan
    • The Plan: Run a big loop, stopping a bunch of times to work out (YHC hadn’t planned exactly what exercises, but it worked out OK)
    • 31 days in August, so we started with 31 reps, then moseyed a ways, and stopped for 30 reps, then moseyed a ways, then stopped for 29 reps….and on and on…some in cadence, some OYO
    • Gumbo called out the fact that YHC shouldn’t be calling a mosey between stops when YHC was taking off at full running speed – “Noted good Sir!”
    • YHC also messed up and gifted the PAX an extra rep around COP #14, which got the Grumblechatter going
    • To be fair Duke had already been leading the Grumblechatter from the get go, but corporate grief sharing was going strong toward the end of our “little” run
    • We were down to the 8 Rep mark by the time we got BTTF, and Rosie was kind enough to help YHC’s oxygen deprived brain come up with some rapid fire exercises (he has great experience with this doing the annual 12 Days of Christmas)
    • We finished with x1 Burpee, which the PAX gladly completed given that was not called earlier!
    • Was great to meet McRibb this morning, and to get to see some other deep South homies that aren’t usually at YHC’s usual stomping grounds (NoToll/Forge/R&R). 
    • Will definitely work to be out at SOT more often!!!

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Announcements:

    Prayer Request: Rosie shared a prayer request for a family who suddenly lost a husband/father named Jeff, who died in his sleep. He has a kid entering freshman year of high school. If this doesn’t break your heart and cause you to hold your loved ones close, not sure what would. Not one of us is guaranteed tomorrow, so I hope you’ll be challenged to ask yourself the “What What” – “What happens to me and my loved ones when I die?”, and “What does that change about how I’m living my life today?” 

  • Fudd’s Rubber Ducky

    A great eight came out for F3’s earliest workout. We had stars, clouds, humidity, and a little bit of oversharing. Due to some members wishing to recover from injury prior to BRR, YHC kept the mileage manageable.

    Mosey across the parking lot for COP. Pick up some blocks and let the fun begin.

    11s – Murder Bunnies across the parking lot while doing Merkins/Box Cutters as the exercises.

    Triple Check – Wall sit, elbow plank, and 40 Monkey Humpers as the timer.

    Half-Dora for 1 – 10 triceps extensions, 20 bicep curls, 30 bench press – all with the blocks. Lunge across the parking lot and back – 5 sets

    100 two count flutter kicks

    Beast with Blocks was called, though we got halfway through. Exercises were squats, Softball APD, and kettle swings.

    Quick round of American Hammers.

    Bodos took us out.

  • Pipe Dream

    Five men convened at the Pump House parking lot to tackle a sweaty Sunday morning trail run. We started across the bridge to the Buttermilk Trail and headed down stream. Offshore is a fan of the WPA/National Park vintage style James River Park System posters and one of the landmarks he had yet to visit was the Pipeline Walkway so he and QIC decided to tackle it. Anthrax and Peta stayed up on the mainland and met back up with us at the Belle Isle parking lot. Helix wasn’t quite feeling the full eight miles so crossed at the Teapot. Sippy broke off early to make a prior commitment.

    We all met up back at the Pump House and appreciated the beautiful but extremely humid morning opportunity to enjoy the great park system we are so fortunate to have traversing through the heart of our fair city.

    QIC always feels better when he has the opportunity to end/start the week with a visit to the trails with likeminded companions.

  • Nothing to See Here

    Just a couple of dudes stretching out at 5am on the basketball court. We did a full body routine including the newly named Super Pigeon. We missed Brogi Master Last Call, but were able to power through nonetheless.