Category: Richmond, VA

  • 2022 Actually was a HR Derby

    14 All Stars (in something) descended on the the red dirt fields of Huguenot Little League for the 2022 Burpee Derby that actually turned out to be a HR Derby. Here is how it went down:

    Congregate and sign up for batting order positions before 0530. At 0530, circle up in right field for COP, including:

    • DQs
    • Deadman Hang
    • Helicopter
    • SSHs
    • Imperial Walkers
    • Copperhead squats

    On the line for some warmups:

    • high knees
    • shuffles
    • karaoke
    • butt-kickers

    Run a few foul polls – waiting for the light to join us a bit and then it was time for the SHOW

    The rules – 3 swings (but feel free to wait for a good pitch). Anything other than a HR (over the fence in fair territory) is an out. 3 outs = 3 Burpees. 2 outs = 2 Burpees. 1 out = 1 Burpee. Let’s Play Ball

    First 4 or 5 guys had the disadvantage of darkness (sorry, Doublemint, Snuff, OC, House Party and Posey). By the time Mr. Roper stepped in, there was no excuse. In any event, no HRs were hit until Rosie at #8, so that was 7 straight 3 out = 3 burpees for 21 burpees out of the gate.

    The birthday boy launched 1 dinger. DTH followed up in the 9-spot with 1 dinger. Then it was back to a burpee fest for the next 4 guys. YHC hit last and launched 1 dinger as well. All in all, 39 burpees in round 1.

    Tiebreaker round – Rosie, DTH and YHC each got 3 more swings and YHC beat Rosie 2-1 in the tiebreaker round.

    Enough time was left for a lightening round – 2 swings per person. HRs were launched by Rosie (2), Snuff (1), Upchuck (1) and YHC (1). So Rosie won the lightening round – more affectionately knows as the Women’s Featherweight Division. Well done, Rosie. Your crown is being processed along with my Men’s Heavyweight Division belt. Am I mixing enough metaphors for you all?

    Finally, some ending exercises on back in the outfield:

    • Jacob’s Ladder
      • From right field line, run to center field and do 5 merkins, run to left field line and do 10, back to center field for 15 and back to right field for 20.
      • Repeato with 2-count flutter kicks
    • Hold 6-inches for the SIX
    • Hello Dollies IC until the final bell rings.

    COT, Numbers, Names, Announcements and Prayer

    Announcements:

    • HDHH at Snuff’s casa tonight. Details on Slack
    • Dealer VQ at Forge tomorrow
    • Murph at Twin Team Friday
    • School of Rock at Rock N Roll Saturday

    Prayers:

    • For all those in our PAX and families dealing with sickness and/or injuries.
    • DTH’s sister hoping to chemo started back up ASAP
    • Upchuck’s friend JB
    • Wisdom and Guidance for all of our teenage and older children making life decisions, especially Mr. Roper’s son out in the great state of Colorado.

    NMS – it was a glorious morning for a HR Derby, even if it was a little dark to start (sorry to the 1st inning batters). And, thank goodness we finally knocked some balls out of the park. And, thanks to Posey for tracking those down. Great fun as always. A lot of burpees and a good sweat going. Have a great day men. Make the most of it!

    No More Gumbo for You.

  • 5 can do a triple check

    YHC has noticed lately that triple checks have been challenging, in execution, explanation, you name it… a melee usually happens at this point, two people doing the same exercise, what order should they do the exercises, are you my partner?, etc… So with 5 posting today YHC decided to try an approach to see if there is a good way to execute exercises 3 times to get a nice beatdown going…this was what was going through YHC’s mind while conducting the COP so here is what happened on this sunny (and breezy) 75 degree morning!

    COP

    We mosey to the newly striped bball court behind the middle school next to the bus loop. we circle up for 10 SSH, 10 DQ, 15 Arm circles(10 small 5 big), reverso, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4 ct American Hammers, 10 windshield washers, 10 scorpions and 20 merkins.

    THANG

    So YHC has 3 of the Pax post at 3 corners, 1 Pax on the pull up bars(we grab bar in forward/reverse grip, pull up to hold and bring your legs up to your chest) and the final member run suicides as the timer. We set up the rotation where suicides is station 1, station 2 – LBC’s, station 3 – pull up bar routine(4 sets of 5 reps(20 total reps per turn)) was a good workout with each suicide time frame, station 4 – Squats and station 5 flutter kicks.We all went through each station and this took a little over 8 minutes. Repeat this 2 more times for a triple check of this routine.

    Mosey to the back of the school gym of Atlee and set up 4 stations with the 5th station being a runner to touch 3 trees and return as the timer. Station 1 – Wall sit, Station 2 – donkey kicks, station 3 – merkins, station 4 – American Hammers. this took about 12 minutes or 4 minutes per each set.

    Mosey back to flag and perfecto…we sick the landing at 45 minutes!

    Numerama, Namerama, YHC took us out!

    Announcements – Tomato Run will post at BW3 off Route 1 (right at 2nd stop light north of 295 Route 1 interchange), check out pre blast in slack or F3 RVA homepage for more details.

    It was an honor to lead this morning, have a great week and I will see you in the gloom. Cheers…CB!

  • Purgatory

    At Hoedown today, we had 15. Someone said today was like purgatory. I took that as a compliment because there is a worse place than purgatory. It started like this.

    Mosey to the Corner Parking Lot

    20 SSHs

    10 Man Maker Merkins

    15 Knee-ups

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    20 Ukrainian Soldiers

    10 Stagger Arm Merkins

    15 Crunchy Frogs

    I detected an increase in the level of complaining. Perhaps a change of scenery would help. And so we moved to the asphalt playground.

    10 Don Quixote

    10 Stagger Arm Merkins

    15 Flutters

    Stretching

    Line up about 2/3s from the end of the asphalt playground.

    Burpee/Broadjump to the first white line and then Bear Crawl to end

    Crab Walk back 2/3s of the way and Burpee/Broadjump to the starting line.

    Stretching

    To the grassy area in back

    Count off in 3s; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Counter-clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single count), 10 derkins (single count), 9 and 9, 8 and 8 etc.

    Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Stretching and time’s up.

    It was great to have this group to lead today! If you haven’t already, I encourage you to be the Q. You get an additional amount of adrenaline so you’re able to do more. You’re in control. You can back off when you get sufficiently tired. And it’s always amazing knowing that the pax will actually follow your lead!
    One standard I’ve been a slack about is the disclaimer at the beginning of the workout. We should always do this.

    Below is what I found on F3nation.com. I think I need to work up a shorter version.

    Disclaimer and Notice

    F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

     

    Announcements:

    • Update your contact information in Slack. I had to do this on my computer. I could not get it to work on my cell phone. I clicked on my picture in the top right corner. Selected ‘profile’ in the drop down and scrolled down to see the emergency contacts.
    • Gomer Pyle is looking into getting ‘dog-tags’ we can wear with contact information.
    • At Robious Elementary Homerun derby tomorrow.
    • HumpDay Happy Hour at 6:00 at Snuff’s. Bring swimsuit, beer. Details on Slack, #2nd F Fellowship
    • Leadership call tomorrow at 5:00. Details on Slack. See #Leadership.
    • At least one person in every group should carry a phone in case it is needed. If someone has a heart attack, you don’t want to have to run back to get a cell phone.

    Takeout by YHC

  • Double the pleasure …

    With other River Run regulars posting at bootcamps this morning, YHC had the AO to himself today.

    Down to the Swap, over to Robious, hard left and up the Twin Team hill x 2, then BTTF

    Quick prayer and on to the day!

  • Bambi Lives

    5 strong at SH on a mild Friday morning. As we were getting ready to COP we heard breaks screech and a thump. The PAX ran over to see what was going on. We saw a car speeding away and a deer in the middle of the road. As we approached the deer was moving. We contemplated putting it out of its misery when it wobbled to its feet and ran off. Long live Bambi.

    COP- Usual rotation of warm up exercises.

    The thang: Run down Sultree stopping at every other mailbox on right to perform 10 each Merkins, LBC’s and Squats. After 1.2 miles we found a coupon pile. Runner calls exercise for pax and cycle through twice. Run back down Sultree performing the first set every 3rd mailbox.

    YHC took us out in prayer.

    Announcements see SLACK!

  • Beat the Heat

    5 Ran in 2 groups and 3 walked a fast 3.5 miles.

  • The devil made me by this dress!

    8 Minions made their way out of the gloom to see what the devil or Doozy had conjured up for this mornings beatdown.

    According to Honeymoon this is what he saw

    Mosey just past the top of the hill for COP

    DQs – 5 burpees, Helicopters – 4 burpees, Imperial Squat Walkers – 3 burpees, Ukrainian soldiers – 2 burpees, ? – 10 burpees OYO

    Mosey back to the top of the hill for a beast

    6 exercises, 6 times each at each stop, 6 stops

    American Hammers, Merkins, Scrunchy Frogs, Ball Dippers, SSH, Oyster called for Burpees

    Mosey half down the hill

    Bear crawl back up 1/4 of the way, mosey back down 3/4 of the way Broad Jump Burpee up to the half way point Mosey BTTF 1 minute left in the small parking lot 4 corners 1 Burpee in corner 1, 2 in corner 2, 3 in corner 3 and 4 in 4

    Numbers / Names Marmaduke took us out

    NMS:

    I doubt anyone under 50 knows the title of this BB, its a reference to an older comedian named Flip Wilson. Flip Wilson and Bill Cosby where two of the comedians that YHC grew up on because my parents had a record player that I would listen to when my friends were not around. They where the last of the somewhat clean comedians of their day.

  • Nothing on Starlite, Switching to Thermal

    11 pipe hitters showed up armed and ready, full of Tiger blood for a good ole fashioned circus of Seal PT and war games at The Forge to celebrate the 32nd anniversary of the movie Navy Seals.  Fresh off the success of Platoon and before we knew that he was banging seven gram rocks, Charlie Sheen starred in this ’90s classic. YHC should have done his back blast sooner, because details are getting sketchy like the morning after a party at Charlie Sheen’s house.  (Are these jokes from 2011 doing anything for you?)

    Playing by our own set of rules like Lt. Hawkins, we went in hard and fast with the deflated boat (ran out of time to blow it up), heading straight for the logs; we ran around the nearest parking lot with them and then put the logs on the ground.  Everyone picked a parking space for some:

    Side straddle hops

    Smurfjacks

    Rocking Superman’s (assume the Superman pose and use your core to rock you back and forth)

    Seal Burpees (Burpees mixed with extra Merkins and mountain climbers.)

    Crossing the Line’s

    Log play:

    We broke out into teams and picked up the logs again for a four corners. 

    Curls for the girls

    Overhead presses

    Squats

    Run around the parking lot

    War Games:

    We split into two teams with a cooler full of ammo at the top and bottom of the hill. Team one defended the high ground, and Team two was on offense.   

    If you were hit with water, you had to do three merkins and return to your ammo supply to get back in the fight. We had three team matches and then the fourth was an all-out free-for-all.  

    Back to the flag for announcements and prayer requests.

    Thank you all for indulging me in my nod to pop culture. However, when you get the chance, read up on the history of naval special warfare!  You won’t regret it.  If you’re interested in a brief summary, copy the link: https://www.navysealmuseum.org/about-navy-seals/seal-history-the-naval-special-warfare-storyseal-history-the-naval-special-warfare-story/seal-history-origins-of-naval-special-warfare-wwii

    I was a radioman in the Navy, met a few Navy Seals, but never was one. I also didn’t realize until recently, there is a cottage industry of people who fraudulently pretend to be Navy Seals for monetary benefit.  Check out Retired Navy Seal Don Shipley as he busts these frauds and exposes them on YouTube.

    Lastly, we train at these AO’s not only to just prepare our bodies but also the mind. We are all in this fight together.  Even if you get knocked down, get back in the fight.  The only easy day was yesterday!  I am Bone Thugs, and I’ll see you at the crossroads. 

  • Breaking Bread COVID Edition : Somebody order Chinese?

    What was originally planned as a nice family affair including the M and 2.0s to prepare a meal as a team and drop it off together was instead turned into Chinese delivery. Thanks COVID….Nevertheless, here’s what happened :

    Warmarama : Text Barbara on Saturday to let her know the M has COVID and offer to have a meal delivered to Southside Health Center instead. Ask Barbara if she wants Pizza, Chinese or something else. She quickly picks Chinese as a nice change of pace. Get the PAX count : 7

    THE THANG :

    Call Lucky Chinese on Sunday at 3:30 pm. 

    Hot Potato : Tried to pass the potato to first person who answered which sounded like this :

    YHC : Can I put in a delivery order?

    Lady 1 : What kind of delivery?

    YHC : food delivery

    Lady 1 : What kind of food delivery?

    YHC : Uh…I need food delivered to Southside Health Center

    Lady 1 : Passes potato to Lady 2

    Lady 2 : (Much kinder and easier to understand) takes the following order with an ETA delivery time of 5:30 pm –

    2 large orders of vegetable fried rice 

    2 large orders of vegetable lomein

    1 large order of sesame chicken

    1 large order of beef with broccoli

    1 large order of sweet and sour  chicken 

    10 pork egg rolls

    Make sure Lady 2 has Barbara’s phone number and the address for drop off 

    DONE

    NMMS : Not what YHC envisioned for this week’s Breaking Bread when signing up but the show must go on. Barbara actually seemed elated to have Chinese food. Not sure if that’s a reflection on YHC’s previous cooking attempts?

    “Life is like a box ah chocolates…ya never know what ya gonna get.” – Forrest Gump

  • Gypsy doesn’t share

    3 dudes gathered for this weeks episode of Breakfast Club. Traditional route down Robinson and around the lakes to Dogpile. Direct route back with the addition of Sippy Cup. Gypsy brought the Shovel Flag but refused to pass it the others. It was hot and YHC was really struggling on the return trip.