Category: Richmond, VA

  • Reverse RAMM Ruck

    2 ruckers set out for a late evening Ruck. We took off from River Road Shopping Center, up batcave and on and up to Grove. Turnaround almost at Mumford and back the way we came. Lots of good conversation and over 5 miles logged under weight.

    NMS: Nice hilly stroll up to Grove where we got some strange (but interested looks) from the Tuckahoe wives leaving Cafe Caturra a lil tipsy on wine. Good topics covered with the most promising being a river-related CSAUP of some sorts involving kayaks, biking, and running sometime this summer. With nicer weather coming we need more ruckers to join us, it is a blast.

  • EMOM? Who’s Mom

    6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday.

    Warmarama:
    SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWII

    The Thang:
    Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.

    EMOM (every minute on the minute) 5 Rounds
    Pick 1 station for 5 Rounds:
    Heals to Heaven 20x
    Tricep Extensions 20x (Coupon)
    Jump Squats 20x
    Merkins 20x
    Goblet Squats 20x (50lbs kb)
    Rows 20x (Coupon)
    Kettlebell Swings 20x (35lbs kb)
    Curls 20x (Coupon)

    When 5 Rounds is over, run down the trail to the cul-de-sac and back. Move to the next Station for another 5 Rounds. Repeat EMOM & RUN 4x

    BTTF: 30 second stretch. Time!

    Numberama, Namerama,: YHC took us out. Thank you, Lord, for giving us another day. Let’s strive to be Great Husbands, Great Fathers, Great Friends, Bosses and Co-Workers.

    NMS: The heart was beating, and those KB swings caught up to us really quick. Another great FlexFriday at Satan’s Hill. Great to See Nancy Lopez who has been out for a few days on IR. SOJ had their 1st 2ndF Lunch yesterday at Chicken Fiesta. The vote is in for Brickhouse next month. Go take on the day!

    Oyster

    Announcements:
    See Slack for Nancy Lopez event = Glow for Galactosemia 2023. Registration is open.

  • Not the Tip, the Whole Thing

    Tired of the standard bro-code route, YHC offered up something that’s the same, but different. Here’s where it went:

    The Route

    • R on Pump
    • R on Ridgefield
    • L on Cox all the way to the end and back
    • L on Ridgefield
    • R on Falconbridge
    • R on Raintree
    • L on Ridgefield
    • L on Pump
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Lulu and her team of bodyguards set off in search of some new miles.  Nothing new really, but the PAX did go all the way from the base of Cox to the tip and back for some excitement.  The route resembles a bug’s head and antennae on a map.  Mileages varied between 4.8 and 5.4 depending on the tracker.  You definitely should have been there.

    ANNOUNCEMENTS

    Prayers for Gomer, Pigskin, Fudd for safe travel home

  • What Happens in EMT School Gets Shared at F3

    11 Kettle Ruckin Runners landed at BWES this morning to sharpen one another and hear some epic stories. Here’s what transpired :

    Doublemint rucked and Melville walked with him for a little over 2 miles (I think Melville may also have run with the runners for some of the time)

    Wet Bandit, Boberry, Don Draper and Tobit ran about 4 and a half miles

    The rest of us Kettle Bell Ballers did the following :

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

    Grab a Coupon and jog with it to the backside of the school

    5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 5 Coupon Merkin Pulls DOUBLE COUNT (Do a Merkin then Lawnmower Pull your Coupon up to your chest with right arm, Do a Merkin then Lawnmower Pull your Coupon up to your chest with left arm = 1 Rep) ; Exercise 2 was 5 Sets of 5 Pull Ups

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Goblet Squats ; Exercise 2 was 5 Sets of 15 American Hammers while holding Coupon DOUBLE COUNT

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Curls ; Exercise 2 was 5 Sets of 10 Sit Up Presses with Coupon

    Grab your Coupon and mosey BTTF

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 10 Overhead Presses ; Exercise 2 was 5 Sets of 10 Squat Swings (This is a Kettle Bell Swing with a deep squat on the way down before you swing up)

    DONE

    Numbers, Names, YHC took us out in prayer

    Tomorrow and going forward there will be a Rucking option before Rock N Roll that starts at 6 am (Morning Wood Pre-Run is also still available at 6:30 am. House Party is your contact for that.)

    Breaking Bread 3rd F Service Opportunity delivering dinner to Residents at Southside Health Center is ongoing the 4th Saturday & Sunday every month (Contact Oyster if interested. Looks like March 25 and 26 is the next opening if you want to sign up on Q Sheet)

    NMMS : Orange Crush brought some strong mumble chatter today regarding heinous events his son has to deal with in EMT School. He also looped us in on a tv show that has Chefs compete in Special Forces Events. Sounded interesting and quite humorous. Have a great weekend fellas! As David Goggins would say, “STAY HARD!”

  • FNG at the Clinic

    FNG at the Clinic

    One intrepid soul launched at Cinco for Cinco in the latest edition of The Clinic. Conditions were 70 and sunny. According to the dude outside YHC’s office (pictured), the following miracle(s) happened:

    YHC ran 5 miles, maybe a bit more.

    Number, name, and YHC said a quick word of thanks.

    NMS: The Clinic has it all. Last week, it was a well-dressed man with a bottle in a bag (at 5). Previous characters have included an actual impaired person (Anne), a machine tool-curling Jamaican (Omar), large lizards, a person impersonating a police officer, a variety of spike-heel wearing women of the night (and the associated arresting officers), a variety of Miami Dolphins (unrelated to the aforementioned ladies and/or police), the police watching the Dolphins’ hotel, the Dolphins head coach, cocktail carrying roller-bladers, late night / early morning revelers, and a Pax member who uses the nom de guerre, “HoneyDo.”

    And, that’s just when The Clinic is in Plantation, FL.

    We may have a new winner. This is the view at The Clinic on Thursday morning (I.e., my office window).

    The Clinic takes all comers.

    UpChuck spits the bit.

  • Hit the Deck

    10 of Richmond’s finest celebrated TGIF with an early morning run/walk/mosey. For those of us who started at 5:30, here’s what we did:

    > West on Grove
    > Right on Granite
    > Left on Patterson
    > Run past the new Westhampton Commons and take immediate right into the back parking area
    > Mosey to Parking Garage Entrance

    4 milers: Run up to Level 3 of Parking Deck, run back down, back to Mary the same way
    5 milers: Run 2x all the way to the top of level 6 of the Parking Deck, run Back Down. Then Run back to Mary the same way
    6 milers: Run 2 x all the way to the top of level 6 of the Parking Deck, run back down. Run past Mary Munford, Left on Malvern, Left on Stuart, Left on Woodlawn, Right on Grove. End at Mary

    NMS: Have wanted to employ the new parking deck on Patterson into a run or workout for a while. Our GPS watches were thoroughly confused running up and down the levels, but the mileage worked out somehow. Splinter nearly soiled his briefs and took the Lord’s name in vain but you’ll have to ask him about that.

  • I See What You Did There

    3 Davillian runners (initially) followed the route planned by the Q-in-absentia. After one loop around Kroger, the PAX added in a few laps around the Rutland townhouses and a Bojangles loop. YHC covered just over 5 miles, including getting to and from the start, and Corned Beef and Mr. Holland were probably around 4.5 or so. Corned Beef wisely started the numbering to leave YHC with the backblast. In return, YHC had Corned Beef take us out. It was good to see Corned Beef back out. We’ve been thinking of him and his family. Always good to see Mr. Holland as well.

  • Dogs versus the Wolf

    WARMARAMA

    • Side Straddle Hops
    • Helicopters
    • Arm Circles
    • Ukraine Soldiers
    • Imperial Walkers
    • LBC
    • Merkins
    • A couple Stretches 

    The Thang:  Quadruple Triple Check

    Triple Check 1 

    • Partner 1: WW2
    • Partner 2: Jump Squats
    • Partner 3: Runner

    Mosey to Triple Check 2

    • Partner 1: Merkins
    • Partner 2: Monkey Humpers
    • Partner 3: Runner

    Mosey to Triple Check 3

    • Partner 1: Dips
    • Partner 2: Step ups
    • Partner 3: Runner

    Mosey to Triple Check 4

    • Partner 1: Copperhead squats
    • Partner 2: Side Straddle Hops
    • Partner 3: Runner

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • White Deer you missed Homer

    So, finally, Homer came to Circus Maximus and White Deer missed him.

    After some initial confusion about who is Qing, we did a warm up. After warm up, we did Lucky Loop: 20 Lawnmower Pulls (each hand), 30 Curls, 20 Overhead Pulls (30 for overachievers), 20 Skull Crushers, 20 Squats, 20 Lunges, 30 Swings, 10 Burpies (to welcome Homer back), 20 Around-the-World, 20 Sit and Press, 20 Flutter Presses, 20 High Pulls.

    Great to see Homer back, but too bad White Deer could not come. We missed a lot of his jokes.

  • Who Needs Rest

    7 showed up on a cold morning. Attila was not feeling well, so YHC had to try to fill his big shoes. When unsure, YHC asked himself: “What would Attila do?” After a warm up, we started with Curb Crawl up to 5 Merkins and down to one. After that, YHC offered choice between dry asphalt and wet field, the pack voted for the field. So, we did Beast on the field with LBCs, Squats, Hand-Release Merkins, Flutters, Jump-Squats, and Burpies. YHC tried to slow down and asked folks to count, but count went so fast, that Q had no choice but continue. We did a loop around the track. Then, three rounds of eight Jerkins. After that ran to the hill and did Noah’s Arc with five WWII at the top: Bear Crawl, Polar Bear Crawl, Bunny Hops, Bernie, Cheetah. Still more time on the clock. Ran to a wall and did two rounds of Wall Sits, ten Chicken Peckers, and fifteen Donkey Kicks. Almost time, so ran to the flag and held legs 6-inches from the ground for count of 60. What a great way to start your day!