Category: Richmond, VA

  • The Dirty Dozen (and hot and soaked)

    12 heroes gathered in the gloom for a humid start to see how messy they would get before getting back in their cars. Unlike the movie, we all made it back.

    5 Burpee start

    Mosey to pick up blocks, disclaimer, and COP all IC. Deadman hang, SSH, DQ, 20x small arm circles, 20x reverse small arm circles, 20x big arm circles, 20x reverse big arm circles, palms up, palms down, 5x Overhead clap, 5x Seal claps, 16x big arm circles, 25x LBC, 20x Freddie, 10x Bohemian Rhapsody, 10x Dollies, 10x grass angel, 10x Australian grass angel, 10x merkin, 10x wide merkin, 10x shoulder tap, 10x HRM, 10x Shazzam + 1 for the Ranger in the sky.

    Mosey with block to the rusty cage for a triple check. Timer runs to the hydrant and does a burpee. P1 Jerkins. P2 medley of 5 pullups, 20 squat, 10 WW2.

    Mosey with block to the amphitheater for a little creativity & audible. Since the stage was painted for the artist formerly known as Prince we did a 1999 theme running up / down all 19 steps (plus the floor) and 99 exercises: 20x WW2, 20xseated overhead press, 20x Wipers over the block, 20x flutter kicks, and 19x heels to heaven holding the block. Thanks to the Sky Q for the rain to break the humidity.

    COP for 10x block WW2, 10x block Freddy Mercury, 10x block Dollies, 10x block Rosalitas.

    Mosey to the stage but before putting blocks up 20 curls + 10 squats; 15 curls + 10 squats; 10 curls + 10 squats. Audible.

    Mosey BTTF.

    YHC took us out.

    NMS. Thanks for letting me lead and your patience with some new things. The Dirty Dozen is among the favorite movies.

    Get some.

  • An act of defiance

    Four hoss’s of the apocalypse gathered in the super humid gloom. After working a bit to find parking we got to it. Todays route included the secluded Addison street footbridge across the downtown expressway and a loop around the lake. 2.5 miles out, 1 mile back making the total mileage for today’s work 5.3mi.

    EF Hutton took us out.

    NMS – today was tough. 77F and 90% humidity with a storm on the horizon made for a unique day from a weather perspective. As tough as that is, training in those conditions has lasting benefit when it it cooler.

    After the hubub over the last few weeks and years, and reading about last weeks updated Fourth of July feelings toward the flag, it occurs to YHC that running with a shovel flag might be viewed by some as an act of defiance and an attempt to trigger. That flag oversaw more than a few atrocities to be sure, but is also the beacon of light for so many, for so many things the nation gets right and where we cant be right at least far better than the worst alternatives. To YHC it is an example of what we want to be.

    The windshield is far more important than the rearview mirror.

    Get some!

  • Pouring Perspiration, Parched for Precipitation 

    Departing the deluge of Bon Air and other points North, a strong PAX of 9 HIM’s gathering in the stifling humidity of Rock&Roll without a drop of refreshing rain in sight. No problem, we’ll bring our own sweaty rainfall to the AO. 

    The THANG:

    WARMERAMA:

    • Mosey loop around the lot & circle up on the basketball court
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (heaps of 8-counts)

    COP #1:

    • Ind.People’s Run to the Tennis Courts
    • LINDSEY:
    • Donkey Kicks 10-15-20-25-30
    • Chain Smokers 30-25-20-15-10
    • Run across x3 courts between sets

    COP #2:

    • Mosey via GRABASS back around the park loop – Q calls a PAX name, he takes off like a bat out of hell, first PAX to catch him calls x20 reps of their choosing. The Catch – front runners mosey back to the Six to perform the reps. 

    COP #3:

    • Mosey to the Picnic Pavilion for BODOS’ TABLE MADNESS:
    • #1: WINGNUTS – Sitting on picnic table, feet under bench, lean back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. 4-Count IC, x10 completed. 
    • #2: COYOTE UGLY’S – Partner Up – Starting in a wheel barrow position with partner, P1 starts on the ground and steps up to picnic table ‘seat’ with his hands, completes 1 Merkin, steps up to top of the table top , 1 Merkin, steps back down to the ‘seat’, 1 Merkin, steps back down to the ground, 1 Merkin. That’s one rep. Each Partner completes x5 reps.
    • #3: HAIL MARY’S – P1 elbow planks on ground, P2 places his legs on P1’s back and performs 20 dips with his hands on table bench. Each partner completes x3 sets of 20.
    • #4: WINGNUTS for another x10 IC

    COP #4:

    • MOSEYRAMA around park loop to the grassy hill
    • TRIPLE CHECK: 
    • P1 – Nancy Kerrigans (1-leg SSH)
    • P2 – Mtn Climbers
    • P3 – Convert from Mtn Climbers to Bear Crawl up the grassy hill, run down stairs to switch

    COP #4:

    • Mosey back to the large middle lot
    • Circle up for PLANK COMPASS – each PAX’ feet remain fixed in place, while hands plank walk X degrees in whichever direction Q calls, with x5 merkins between each new direction

    Mosey BTTF:

    • En Route, Lunge Walk x50 yards

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • MICKEY took the PAX out in Prayer

    NMS:  Well, YHC lost about 5 pounds in sweat, and you know it’s a good one when Six-Pack Jack is about ready to spill merlot towards the end. Granted, Mickey also puts in 110% for the entire 60min, which if any of the PAX attempted a bootcamp at his level, they’d be spilling within the first ten min – respect to you good sir! YHC was really looking forward to a beatdown in the pouring rain, but seems the rain was bent on staying north of Midlothian. Appreciated seeing Doublemint’s twins making a reentry to F3 after their recent first beatdown at Batteau. And if you have not yet seen Florence with a mustache, it is GLORIOUS! I swear he wears it better than most I’ve ever seen. Love pushing past the limit with you guys! SYITG, DTH

  • Did it rain?

    Six gathered on the grounds of Atlee High School with 3 different plans. Two rucked, 2 ran, and 2 did a running bootcamp. All were beatdown and extremely wet. This is what occurred.

    Yardsale and No Idea rucked through the campus of Atlee High School for about 3.5 miles.

    Corned Beef and Mr. Holland ran along roads and trails on the campus of Atlee High School and surrounding neighborhoods for about 5 miles.

    Helix and YHC did a running bootcamp for about 5 miles. This is what the the bootcampers did.

    Run 1.5 miles with Corned Beef and Mr. Holland.

    COP – SSH, 1 burpee and 2 merkins.

    For the rest of the workout, run approximately 3 minutes, circle up, and do an exercise. This is the order of exercises.

    • 15 Arm Circles IC, 15 Reverso IC, 2 burpees and 4 merkins
    • 10 Helicopters IC, 3 burpees and 6 merkins
    • 10 Don Quixotes IC, 4 burpees and 8 merkins
    • 10 One leg lunges IC, 10 other leg IC, 5 burpees and 10 merkins
    • 10 Angled Knee Jumps IC, 6 burpees and 12 merkins
    • 10 APB Dips IC, 7 burpees and 14 merkins
    • 10 Foot to Hand Mountain Climbers IC, 8 burpees and 16 merkins
    • 20 Don Quixotes IC, 9 burpees and 18 merkins
    • 10 Heels to Heaven IC, 10 burpees and 20 merkins

    Mosey back to VSF to join ruckers and runners.

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

    NMS

    It was great to see everybody this morning. Before we started, YHC said that the forecast looked like most of the rain was going to stay north of us. Wrong! We experienced a hard rain for 2/3 of the workout. As YHC ran up to the COT, it was observed that YHC had a wet soapy substance running down the outside of both legs. Very strange but did lead to much speculation and laughter. After the workout, we all met for coffee/fellowship at The Local Cup where Opus joined us. As YHC greeted Opus, a very dry Opus asked “Did it rain?” Ah Yeah.

    As we left, it was discussed how F3 can be a great time to have people of different political leanings to have productive, positive discussion. Yardsale said we often end up agreeing on 90% of the topics. It just reminds YHC how with all of the political disfunction and social media arguing, we are more alike than we are different.

    Announcement

    DaVille Friday Takeover – July 15

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • A New Route to the Old Route

    4 Brothers of the Wood took a chance on YHC’s idea of trying a new route today. Tried the utility road route that goes from the side of Rockwood Park out to Hull Street Rd. But after getting to Hull Street and realizing there were no sidewalks, YHC called an audible and we headed back to our bread and butter route through the Nature Trail and BTTF. 2 miles’ish covered before DTH’s beatdown. Mumble chatter included ongoing discussions of college football and conference shuffling, as well as Chaplain’s adeptness at maneuvering post graduate college courses.

  • Earth, Wind, and Fire

    YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles.

    5:30 hit and a familiar silver Honda Odyssey came around the corner on 3 wheels, got a bit of air, and kicked up some dust then parked in a flash to make it for the start of some stretching.

    Lots of mumble chatter and some stretching ensued. Me thinks a lot of the PAX went hard at 4th of July both during the workout and afterwards, so it was good to do an extended stretching session. Then it was a mosey on over to the rusty cage for a MINI MURPH!

    Mini Murph is a great way to start things off, 5 rounds total, each round: 5 pull-ups, 10 merkins, and 15 air squats. to get it rolling, quick run to the fire hydrant and back, then it was go time. After the 6 finished up with that it was back to moseying on over to the nickel bridge. The sky and clouds that morning were looking extra pink and blue and cool, and YHC was hoping to catch a beautiful Richmond city view while getting some sweat in across the bridge. Once we all got to the start, it was 5 WW2s at each light pole over to the other side, turn around and then 3 burpees at each light pole on the way back. The views were great.

    Wanting to fit in some extra stretching it was mosey on back to the flag to round it all out with some stretching.

    Names and numbers

    YHC took us out.

    It was great to see the regulars at Wdog even after a night of lost sleep. However the morning’s talk, workout and, camaraderie was better than any caffeine to get YHC moving this morning. Thank you for the opportunity to lead gentleman.

  • What’s New in New Market!

    6 men started and 5 men finished. McGruff let the coupons get the best of him. Prayers to him and hope he is well/gets better soon. YHC had grabbed the Q the night prior and planned an all inclusive Hot Potato. According to the Frogs here is what went down. (Frog count 139 in NM pool).

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    YHC: Starting at rock pile run trails the the 2 cul-de-sacs and perform 20 each: Merkins, LBC’s and squats then repeato back at rock pile.

    McGruff: Triple check with coupons. Curls, Triceps and runner to bars for 10 jerkins.

    Boberry: 11’s Log lifts and WWII’s

    Body Karate: Body builders along with other misc exercises

    Rosetta Run to pull up bar and do 6-10 pull ups while partner does squats.

    Announcements: HDHH coming to SOJ. See slack.

    Prayer Requests: Prayers to McGruff, may he heal quickly.

    YHC took us out in prayer.

    Make Today Awesome!  

  • 110% Humidity

    4 solid Davilians answered the call to defeat the fart sack on an incredibly “thick” Friday morning

    Mosey to flagpole

    Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Cakes, Helicopters, Leg Lifts(single leg)

    Mosey to picnic tables

    Partners x 3 — #1 skull crushers/run the loop-bearcrawl short side — #2 dips/run the loop-lunge shirt side — #3 flutter kicks/ run the loop- touch the rafters

    Mosey to blacktop

    4corners- 10 merkins, add 20 flutterkicks, add 30 monkey humpers, add 40 sshs

    Mosey to front lot

    4 Stations- 2 minutes each

    #1 – jumprope, kettlebell swing, medicine ball twist, lateral raises- resistance band

    #2 – jumprope, kettlebell rows, medicine ball squat/overhead press, bicep curls- resistance bands

    OUT

    awesome to see Wild Thing on a Friday!! great group this morning. Always blessed to lead.

  • Rare and better than RAMM!

    Seven stalwarts slew the Brookmont route. Most opted for the 5+ ish route, some did a little less.

    YHC took us out. Prayers for Supafly / long covid sufferers & Fudd’s M.

    NMS – great to see everyone today. It was humid. Handshake missed a rare day – better than any day at RAMM, ever. This is one of YHC’s favorite Currahee routes and the last hill on Crowncrest is a real fitness test. If you squint at the map you can see all sorts of little extensions that enable shorter / longer runs while everyone stays close.

    Get some!

  • Three amigos

    3 enjoyed some running in the morning. We stopped for three rounds of 20 decline Merkings, 20 dips, and 20 LBCs. After that ran some more, stopping at a football field for a ladder of Burpees starting at one and ending at ten. Finished with more running.