Category: Richmond, VA

  • Let’s Go with Plan B

    Three non-Mega Millions winners stepped onto the grounds of Atlee High School to work through their frustrations of not being billionaires by receiving a beatdown that went something like this:

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Mountain Climbers, LBCs, One legged APDs, other leg, Rosalitas

    Pullups hangs and Merkins

    Hold your head above the pullup bar as YHC counts down from 15. When he reaches 5, slowly lower yourself to 0. After this, do 10 Merkins IC. Each PAX member led 2 rounds of this for a total of 6 rounds. The Merkins exercises were regular merkins, wide merkins, Inclined merkins, declined merkins, Carolina Dry Docks, and dips.

    Mosey to middle school exit. Do 2 burpees at each sign which totaled a bunch of burpees.

    Mosey to picnic tables by Atlee

    All PAX members did the following IC – Skull Crushers, Include or Decline Merkins, APD Dips

    Triple Jogs/Burpees/Freddie Mercuries

    Mosey to bus loop. Two PAX members are on one side of the bus loop. The other is on the other side. One PAX member runs to the other side and then does 5 burpees and Freddie Mercuries until the other PAX member comes around. Each PAX member did 3 of these for 15 burpees and a bunch of Freddie Mercuries.

    Mosey to VSF for stretches

    COT – Numberarama, Name-O-Rama, Announcements, Opus took us out

    NMS

    As YHC arrived, he saw Fannie Mae jogging in the opposite direction. Fannie Mae and Spike went for a 6 mile jog before the bootcamp this morning. Fannie Mae had to get back to take his 2.0 to the swimming championships. Spike stayed for the bootcamp. Good decision Spike. YHC was hoping for an even number of PAX members this morning so he could try the “Partner Mile.” Maybe next time. Three members allows for a Plan B to happen. Well done Spike and Opus today. It was hot and humid and both of you performed beyond expectations once again while mumberchatter was strong the entire workout.

    Announcments

    • New AO – The Crucible – next Saturday, August 6 at 7:30 AM – See Shakedown’s Preblast. Well done F3RVA!!
    • Next DaVille Takeover – Monday, August 8 – Be Ready F3RVA!

    Gotta Run!

    Phonics

  • Last Friday Bro-Code

    7 Pax took to the streets of Short Pump area.

    If you are a regular of Currahee you know the Bro-code route.
    Pump to church to Copperas to Ridgefield back to AO.

    Pax paired up and started the run. Turn back for the 6 at each turn point.

    Lots of great conversation, but as mentioned before … the Bro-Code run is one long 45 min COT.
    What happens in the COT stays in the COT….you gotta show to know.

    Announcements – The Healing Place Saturday workout starts off next Saturday at 0730, see Slack for details.

    Call a Pax member you have not seen or heard from in a while. It might be what he needed to get through the day today.

    v/r
    John (Gypsy) Boles

  • Testing Wilsons patience

    Perfect Triple Check numbers (9) joined for a beatdown and this is what transpired

    Mosey to the Toll Booth parking lot for a COP, luckily not Toll Booth Willy came out and yelled at us. COP with various exercises.

    Mosey to the Nickle Bridge for some Lightpole fun. Round 1 – 10 WWII’s and 5 HRM’s on the way out Round 2 – 20 LBC’s with 5 Merkins (every other light).

    Mosey to the front of Pump House for a Triple Check with the Pipe Loop (luckily not Fire Ants this week). P1 runs the loop, P2 Squats, P3 WWI’s, 3 rounds

    Mosey (powerwalk) up the hill and pasts the Doe and her Fawn to the Rusty Cage. Get in groups of 1 and do 5 Pull Ups then 10 Squats x 4 rounds.

    Mosey to the Amphitheater and do The Lester, or The Lurch (Adam’s Family themed exercise) where you place your hands on the Step and you pull/jump up to the next step all the way to the top.

    Mosey back to the Flag for some LBC’s and APD’s to finish

    Prayer Requests – Aggie – Q-Sacks EH’er who is battling Testicular Cancer, Lab Rat and his recent scare then good news, Tryhards Sister, Pax member going through family stuff, Seymore’s family friends son, and other that has unfortunately slipped YHC’s mind.

    Announcements – The Healing Place Saturday workout starts off next Saturday at 0730, see Slack for details.

    NMS – Lots of people on vacation and after two weeks of no Q on Friday EF Hutton and YHC decided to do the Bash Brothers Breakfest Club/Dogpile Combo. It was nice to have Q-Sack in town. Q-Sack is from Richmond and now lives in Charlottesville. He and his wife are in town this weekend for a wedding and are checking off places and restaurants they love while they are in town. The workout was great, only minor grumblings here and there. YHC has only Q’d Dogpile twice, and it can be intimidating but the lighter numbers and new faces were great. Backblast title comes from Wilson’s Slack post wondering if this workout even happened. YHC was always told 24 hours was the expected timeframe and YHC has been on the move since 0510 this morning.

  • Blackout is still going strong

    YHC posted in Cville at the OG AO Blackout. 13 strong were there. Good to see guys like Boss and Blister who YHC hasn’t seen in 3+ years till posting. PAX suggested we can take Vinny back, but said you’re stuck with him. Always good to post DR and get a Big data point.

  • Life Story

    Two Breakfast Club regulars were met by one Downranger to log some miles pre and post Handshake Q. Great to have Q-Sac run along side. Handshake knew his life story by the start of the COP. YHC required a pit stop.

  • The Return of Bobber and Welcoming of Dozer

    8 Brothers skipped the fart sack and took their DRP to post at R&R today. Here’s what happened :

    Mosey to parking lot behind playground

    Definition of F3 and 5 core principles

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

    Mosey to cinder blocks and partner up

    2 rounds of : Partner 1 farmer carries 2 cinder blocks to end of fence line and back, while Partner 2 does cinder block thrusters. Switch and repeat

    1 round of : Partner 1 murder bunnies up 5 fence posts and back, while Partner 2 does standard sit ups (WWII’s with hands behind your ears)

    Put Cindy’s back

    Mosey through nature trail loop stopping at various points for exercises :

    Stop 1 : 30 dips on benches

    Stop 2 : 20 Ball Dippers DOUBLE COUNT

    Stop 3 : 25 Standard Sit Ups then listen to a DTH joke

    Stop 4 : 40 dips on benches 

    Stop 5 : Walking Lunges up a long hill

    Stop 6 : 15 burpees

    Stop 7 : 30 flutter kicks IC

    Stop 8 : 25 merkins

    Stop 9 : 40 dips on benches 

    Stop 10 : partner up for stations doing exercises for 1 minute then rotating to next station : pull ups, sit ups, incline merkins, in and out leg extensions 

    Mosey BTTF

    30 seconds standard sit ups IC

    DONE

    Numbers, Names, YHC took us out in prayer

    COT : DTH leading ultimate at Heartbreak Ridge on Tuesday; prayers for Lab Rat, Doublemint, McGruff and Heartburn

    NMMS: enjoyed meeting Bobber and Dozer!

    Proverbs 3 : 27 – 31 NIV :

    27Do not withhold good from those to whom it is due,

    when it is in your power to act.

    28Do not say to your neighbor,

    “Come back tomorrow and I’ll give it to you”—

    when you already have it with you.

    29Do not plot harm against your neighbor,

    who lives trustfully near you.

    30Do not accuse anyone for no reason—

    when they have done you no harm.

    31Do not envy the violent

    or choose any of their ways.

  • Oaks of The Wood

    2 Oaks of Morning Wood traversed the paved trail loop for a 2 mile run before R&R and School of Rock. Mumble chatter included excitement for the new Crucible AO and the prospect of double dipping that AO and Dogpile once a month. Also chatted about upcoming NFL season and prospects for Washington and Tampa Bay. Enjoyed it as always brother. We were missing our other Oak in Chaplain today. 

  • Quick Coffee Chat

    Four brave men showed up for the beatdown at WDog in a drizzling weather. Here is how it went down.

    • First, moseyed to a small circle area near Policy Memorial Way for COP.
      • Dead man hang, four different leg stretches, SSH x 10, imperial walker x 10, helicopter x 10, American hammers x 10, flutter kicks x 10, merkins x 10
    • Second, moseyed to the the Byrd Park Tennis Courts.
      • Four corners: 1st corner (merkins), 2nd corner (jump squirt), 3rd corner (American hammers), 4th corner (monkey humpers). First round x 10, second round x 15, third round x 20
    • Third, suicidal. Everyone stands on first side line of the first court and runs to the next line and touches it and comes back to the first side line and keep moving next lines until everyone reaches the last side line of the fourth court. Total 19 line touches.
    • Moseyed back to the flag.

    Prayer request: Oyster’s friend, Carey Latimore, Trinity professor and Black history scholar, died at 46.

  • Did someone say Smurf Jacks??

    5 guys showed up without burgers or fries to work their buns off this morning.

    COP — Copperhead Squats, Slow lunges, HRM’s, travoltas, flutterkicks, dying cockroach, arm circles, DQ, twisty jumps, IW

    Bolt 45’s — 15 halfway down squats, 15 midpoint to all the way down squats, 15 jump squats

    dora — one partner does a lunge to the first island, then returns the other partner works on
    50 smurf jacks, 100 mountain donkeys, 150 split jacks

    triple quintuple check — complete three rounds of the following
    20 donkey kicks (second time add 5, third time add 5 more)
    smurf jacks
    HRM
    Freddies
    People’s chair

    head to the benches for
    10 slow dips in cadence
    15 OYO regular dips
    15 per side Skull crushers

    back to the flag for more Smurf jacks and some stretching

    Names, Numbers, Announcements

    NMS — great workout today! YHC needs a nap!!

  • Flex Friday

    4 Studs picked up their coupons for a power lift friday at satans hill!

    COP – SShs, DQs, Dead Man Hang, Imperial Walkers, Squats, LBCS, Merkins

    Circuits:

    Fire Hydrant Run, Curls, Tri Extension, Rows, Squats, Bench Press, Overhead Press, Jerkins, Toe Touches, Box Jumps, Touchdowns, Stretches, and Rockcopters.

    Multiple rounds completed.

    BTF

    Numbers, Names, YHC took us out.

    Welcome to FNG Wise Guy!! Another New Market resident joins the PAX!

    Duke