Category: Richmond, VA

  • Attack the day like we attacked the run

    5 Davillians said no to the fart sack and got out for a run this morning.

    Marco Polo went out on his own and got in a little over 5 miles

    The rest of the PAX ran through Honey Meadows (including the trails) and Taylor Farm with a 5 minute run and 1 minute walk getting in 3.5 to 4 miles.

    Speakeasy stayed with the rest of the PAX but ran the whole time and would circle back and ran his own version of fartleks

    For YHC it was great to be back out after last posting 10 days ago. It was good to have Opus back out with us as well

    SPIT ON THAT!!

  • Patrolling the Block

    18 fine looking gentlemen and 1 not so good looking lad descended on the hard courts of No Toll to see what YHC had in store for a beatdown to break out from last weeks’ holiday fog. This is what was told back at the precinct by Chesterfields finest ensuring no suspect activity was occurring.

    Mosey to the parking lot for warmups that included all the classics. SSH’s, DQ’s, Helis, Dead Man Hang, Jazzercise, LBC’s, Suzanne Summers. All good… lets get moseying.

    THE THANG…

    Mosey to the Tennis Courts for 11’s. Donkey Kicks on 1 side, Chainsmokers on the other. Plank for the 6.

    Short mosey to the Basketball Court to find the coupon pile.

    DORA… Partner up – 50 Block Thrusters, 100 Curls for the Gurls, 150 Chest Press. Timer runs suicides on the court.

    Triple Check… Find your 2 best friends. Elevated Merkins on the block, Block Squats, Timer runs the loop through the woods and around. No block… improvise.

    Deposit coupons in the woods for future use

    Back to the Courts for quick closing stretch. Numbers, Names Announcements. Doozy took us out

    Announcements.

    No Toll Ultimate Frisbee 7/19

    HDHH – Triple Crossing Midlo 7/19

    Gumbo’s Home Run Derby/Rosie B-day 7/26 Huguenot Little League (behind Robious Elementary ) – No workout at No Toll that day

    Dealer VQ at Forge 7/28 –

    NMS: YHC had some extra cinderblocks of varying size lying around the jobsite. Hopefully they last longer in No Toll than they did at the Forge. Too bad YHC quick math was off for a triple check but improvisation prevailed. More running than YHC expected as that loop was brutal. Good work by Florence, Dealer and Posey. Great mumble chatter and turn out this morning. Enjoyed the company and the day fellas.

  • Broga or Stretching

    Six Borgii veterans arrived early and dressed in their flexible finest. Emphasis today was on the back, hips and shoulders. Good times had by all. Oyster showed his creativity by utilizing seat covers for his broga mat.

  • OTB with the M

    While on vacation last week YHC enjoyed some exercise on the Beach. YHC’s M considered it more of forced quality time, but it was a good opportunity to get some miles on the sand. Weather was nice, conversation was good.

    NMS – this was the only real exercise YHC had while on vacation. YHC has/is dealing with some Calf issues so R&R was needed.

  • “If you don’t like what is being said, then change the conversation” – Don Draper

    A quiet group of 7 gathered for this weeks Heartbreak Ridge and this is what transpired

    Mosey around the front of the school and back around to the Bus Gas loop area for a COP which included various exercises

    Mosey to the Bus Loop, and line up along the 7 Poles. Everyone does Pole Smokers but P1 does 10 and runs down 7 poles. P2 repeats until the end. Exercises to swapped at exhaustion to LBC’s and HRM’s

    Mosey up to the loop in front of Pemberton Elementary School for a Triple Check. P1 does Wall Sits, P2 does WWII’s, P3 runs the loop.

    Mosey over to the Playground on Pemberton Elementary School and partner up. P1 does 5 Pullups, P2 does Flutter Kicks (round 1), Freddie Mercuries (round 2). Repeat for 6 rounds.

    Mosey to the field and do a Four Corners, Corner 1: 10 Burpess, Corner 2: 20 HRM’s, Corner 3: 30 Jump Squats, Corner 4: SSH’s

    Mosey back to the Flag for 4 Minutes of Mary with various Ab exercises.

    Announcements – The Bridge this weekend, Honeydo is the Q but if you’d like to Clown Car reach out to him

    Prayer Requests – Johnsonville and Chum Bucket as they get through Covid

    NMS – After a long 10 days of no F3 it’s always hard to get back. Easiest 2 ways to come back after a break is to: 1) Sign up to be Q: you have no made yourself responsible and expected to be there, no excuses 2) You choose the workout, so you can ease yourself back in or “pull off the Band Aid” your choice. The Backblast title comes from #2 “if you don’t like what is being said, then change the conversation” meaning if you don’t want to get your butt kicked by someone else’s workout, then sign up to lead.

    YHC has enjoyed his 4+ years in F3. It’s allowed YHC to see what and how other people lead/are inspired to lead/lead in their own way. Also, it’s allowed YHC to see and recognize his own personal limitations and struggles. While vacation and sleeping in was really nice, it’s not sustainable for YHC’s mental and physical health.

  • Some wine with that

    YHC was ready to start the week this cool morning and touched base with a new F3 dad who wanted to bring his 20 year old son, ran into Labrat this weekend and he was in, Hash was coming with me and we had two more show up, flag planted and we are ready to roll.

    COP

    We mosey to the newly paved and striped basketball courts next to the bus loop and circle up for 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Scorpions and 20 merkins.

    THANG

    So YHC set up a new play list for the gang to enjoy this morning while we formed up in each corner, YHC was alone everyone else was paired up in the other corners which allowed some great mumblechatter! We had jump ropes in Corner 1(C1) this was the timer and one of the 2 PAX had to complete 25 jumps in a row. Then would rotate to Corner 2(C2) – this was hand release merkins. C3 – lunges and C4 – LBC’s. Once everyone rotated through each corner this was one set. For the following sets we increased the number of jumps in a row by 5 and we went up to 55! Have some Rocky Balboa’s in the house!

    We then mosey to the tennis courts and do multiple exercises accoss the court, starting with bear crawls then crawl bear back, forward lunges then bernie saunders back and we did this with 2 and 3 courts. About that time our FNG spilled some merlot…he recovered and was back in the saddle for the final routine.

    4 corners – we bro-coded with 10 merkins in corner 1, 20 LBC’s in corner 2, 30 squats in corner 2 and 4 SSH in corner 4.

    Back to the flag for numberama and namerama. YHC took us out in prayer.

    Moleskin

    So we had 2 father son combos today and was special to welcome BoJangles to the F3 RVA fold! he is the 2.0 to Macho, who 1st posted on July 4th convergence with Helix! I was great to see Lab Rat back and he was super helpful in developing the BoJangles name and keeping the mumblechatter, healthy and exciting this morning. He has recovered from his first cancer treatment; however, they have noticed another lump in his throat. So we have a prayer request for him, a speedy recovery and to hopefully have good news from his future check ups.

    It was an honor to lead this morning, have a great day and fantastic week.

    See you in the gloom soon….Cheers…CB!

  • Wait its not Friday, why we flexing

    7 Beasts showed up to a Monday workout but Duke said we were flexing today!

    COP – SSHs, DQs, Helicopters, Merkins, Squats, LBCs and Flutters

    Mosey to coupons and carry to top of lot.

    25 Curls, 10 Presses, 10 Tri Extensions, 15 Squats, run hill and back

    50 Bench Presses, 25 Pulls, 10 WWIIs, 60 Second extension hold, run bottom of hill and back

    Repeat!

    Ring of fire, Runner calls exercise while they run and do 10 Jerkins.

    Repeato

    BTF, 3 burpees OYO

    Numbers, Names, YHC took us out!

    Prayers as Shiplap’s wife is due any moment now!

    Duke

  • Are You Going to Paint the Front Door?

    17 – yeah, 17 – men of action tossed the Fart Sack to the side in favor of a seasonally pleasant morning workout. Temperatures remained constant at 70 and sunny. According to the F3 mobile app, the following may have occurred:

    Mosey to the 3rd (but 1st in YHC’s heart) Church parking lot for the COP. Intro, disclaimer, etc.

    SSHs, LBCs, Ukrainian Soldiers, Hillbillies, Hand Release Merkins, WWIIs, Dead Man Hang, Some Other Things That are Like a Dead Man Hang, Some Yoga Stretches

    Mosey to the back parking lot. Partner up.

    Round 1: Man 1 runs the length of the lot and back to the Church. Man 2 bear crawls the length of the lot and, if you are EF Hutton, starts bear crawling back. After Man 1 completes at least one full loop, swap positions and continue.

    Wallsit for the six.

    Round 2: Shorten the distance to half the parking lot. Change to crab walk. Same rules.

    BTTW for the Six. Wrap up with alternating shoulder taps.

    Round 3: Shorten the distance to 1/4 of the lot. Change to broad jump (or, if you are EF Hutton, Triple Jump) burpees.

    Mosey to the 2nd Church Lot at Third Church. Grab the coupons. Mosey to the Third Church lot at Third Church, and partner up.

    One man has a block. One man does not.

    The person with the block (Partner 1) has a choice – give the block to Partner 2 to carry on a run around the Third Church Office Metroplex. If Partner 1 selects this, Partner 1 will do SSHs while Partner 2 runs with the block.

    Or, Partner 1 can selfishly keep the block for himself while Partner 2 runs the loop block-free. In this case, Partner 1 will do block burpees. Something like 3 rounds, but it was not a triple check.

    Mosey nowhere. Line up in the parking spaces, alternating with a block in every other space. Think of this as “Around the World,” only every other station has a block. Any man who has a block does 10 squat thrusters. Any man without a block does the called exercise. Rotate one space clockwise after each round. YHC thinks we did WWIIs, snow angels, HRMs, and heels to heaven.

    Put the blocks back, and mosey BTTVSF.

    Numbers, names, and YHC took us out with a reminder that our group is all-volunteer. Take the time to thank the man next to you for his dedication and leadership. New ideas are always welcome. YHC also encourages guys to take the time to research and learn before coming to a conclusion / suggestion.

    Announcements:

    Welcome, Flo (Jack). Name comes from Jack’s work as an underwriter at Kinsale Insurance. Great to have you.

    Punisher Q is open this evening – jump on it. Let’s hope Chum heals quickly.

    Second Tuesday lunch at Firehouse Subs in Innsbrook tomorrow at lunch time (YHC doesn’t know the exact time). Check with Gypsy (YHC thinks).

    Monday evening with the Nantan will be on Tuesday evening this week. Gomer posted this to Slack, so that’s where the information about this is posted.

    HDHH is sometime. Usually on a Wednesday. If there isn’t one scheduled, ask Doozy where he wants to have a beer as he usually has some good suggestions for new places. Then, plan to go there with him. Advertise this plan on Slack.

    Prayers for YHC’s employee / buddy JB. Radiation last week and starting chemo today for 5 days. He has an uphill challenge after a botched diagnosis.

    NMS:

    YHC pulled in late to see an over-flowing parking lot. Awesome.

    Great to meet Flo, nice to have several guys (Pigskin, House Party, Last Call, etc) make the trip over the river, and fantastic to have Wojo back. Great to partner with EF Hutton, House Party, and Splinter.

    Solid work from the PAX.

    UpChuck spits the bit.

  • Just YHC and Andy Stanley

    YHC landed at River Run this morning knowing that Doublemint would not be making an appearance but hoping to see Chef Boyardee (DR from CA).

    At 5:30 and without a soul in sight YHC grabbed the earpods and weight vest and set out on the Roller Coaster. An Andy Stanley pod cast was found and gave YHC much to ponder along the way. The discussion this morning was on the political divide in this country and how if we could move from the far Right or far Left more to the middle (not to move our political views) but to hear and reason with those of the opposite view we would be far better off as a country and things might actually get done. He sited a ton of scripture (more than YHC can recall) but some of the main points were Loving your neighbor, serving not being served and having ears to hear truth.

  • Economics 101

    Four runners, two walkers, and one dumb rucker, took to the streets for various mileages between 3 and 7. Aisle 5 gave Wilson and YHC a lesson in what not to do when buying real estate. Also concur with your M before hiring an attractive realtor.