Category: Richmond, VA

  • OTB 5 miles – 9:03 pace. NM dudes.


    Good run with P.O.G today. Got the heart pumping. Talked about the empty Q sheet at Timberwolf and Satan’s hill. Might have to sign up because we know everyone likes burpees.

  • Predictions worthy of FOMC appreciation

    The perfect number small PAX count assembled at HBR with an assurance of a rain-free beatdown courtesy of YHC. We’ll leave it to the meteorologists to check the accuracy of the Qs claims but we did:

    COP: SSH, Don Qs, IPs, Merkins, LBCs, Scorpion Kicks.

    Mosey over to the properly illuminated PES front lot for a triple check: HRMs, Heels2Heaven, & Run the loop. Mosey to side lot for rotating Donkey kick & Peoples chair line. Over to Pullup station: 4 rounds of 8 Pullups & WWIIs. 3 Rounds of 25 PLTs.

    Over to benches for some challenging math: 10 Derkins & 20 Benchkicks. 4 rounds while increasing each by half of the original count (very straightforward). Finish with a partner bear crawl across the blacktop and 2 min of Mary at end. Atilla took us out.

    NMS: Sometimes life is a paradox; if you want to lose weight order a Clydesdales F3 shirt. That is sure to get you under 200 lbs as Atilla can attest. Lighthouse showed up in fully absorbent cotton attire confident in the No rain call that YHC texted out yesterday afternoon. Whitesnake arrived ready to post in -48 degree temps rather than the comfortable 48 degree temps we had. Maybe he’s trying to sweat off some extra lbs.

    Offshore struggled with the multi-variable algebra required to complete the Benchkicks & Derkins escalator. Between Lighthouse and him with 2 PhDs in mathematic related fields they were able to finish. We were missing one of our HBR mainstays this morning, apparently the pull of the fartsack was too strong.

  • Journey to the Far East

    6 strong, including an FNG, at the latest edition of the Bermuda Triangle. Here is a brief summary for your viewing pleasure.

    Mosey to the school basketball court for Warmarama:
    SSH’s, Ukranian Soldiers, Bruce Lee Punches, Apple Bottom Poppers, Shoulder Taps, Alabama Prom Dates, LBC’s
    AND Mario Jumps, Bernie Sanders, Karoake (x 2), Lunge Walk, Appalachian Lunge Walk all across the court.

    Back to the park for Exercise One:

    Indigenous People’s Pole Smokers: PAX do Pole Smokers, Man in the back breaks off and does 5 Merkins, then runs to the front. Worked our way to the parking lot.

    Exercise Two: Man Harmers – 10 SSH’s, Forward Straddle Hops across parking lot, 20 SSH’s, repeat pattern up to 70

    To the Football field for Exercise Three:
    Bear Crawl to the 50, then crab walk to the End Zone. On the return, Lt. Dans and Broad Jumps.

    Exercise Four: Triple Check. Run length of football field and back, Hand Release Merkins, Jump Squats

    Back to the flag for one minute of Monkey Humpers.

    Numbers/Names/Announcements

    YHC took us out

    Final thoughts. It was great welcoming Flyhalf to the group. Flyhalf is a Rugby player. His position: Flyhalf. That’s how we do it ’round these parts. I enjoyed posting at Bermuda Triangle for the first time – great AO with lots of areas to work in. Excited to see this thing grow and serve the Chester area.

  • WOD

    6 men secured the AO with kettlebells in hand ready for the WOD.

    WARMARAMA:
    SSH, Helicopters, Arm Circles, Michael Phelps, Carolina Dry Docks, LBC.
    1 Lap around the school.

    THE THANG:
    5 swings, 5 quick Merkins. 2 sets

    WOD:
    KB Clean: 5x each arm. 2 Sets
    KB Squat: 8x each arm. 2 Sets
    KB Push Press: 5x each arm. 2 Sets.
    KB Clean/Squat/Press: 3x each arm. 2 Sets.
    1 Round – Repeat 3x
    After Round 3. 5 swings, 5 quick Merkins. 2 Sets
    Repeat WOD x1. (Total 4 rounds)
    1 Lap around the School

    BTTF for some Mary:
    LBC, American Hammers, Dying Cockroaches.

    COT:
    YHC took us. Thank you lord for giving us another day. Prayers for all the unspoken needs.

    NMS: Two goals to accomplish this morning. 1. Keep the heart rate up. 2. Introduce some basic KB movements since many of us are new to a KB workout. After today I think we all have the Clean, Squat and the Press down. Great work today fellas. Even Boberry had to shed some layers this morning.

    The Old Hundred is official and coming to a Q sheet very soon. Weights today ranged from 25, 35 and I believe Mudslide was using 45 or more. If you see any good deals out there for KBs please share on Slack.

    Announcements:
    Saturday: The Frozen Triangle.

    Well done today men. See you in gloom.

    Oyster

  • Graveyard Shift OTB 1/16/23

    2 Grateful Dead arose from their slumber to attack the day at Providence Elementary. Here’s what the pigeon on the ground that YHC almost stepped on observed :

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

    THE THANG :

    Mosey to other side of the school where bars and workout stations are

    4 rounds of 20 Jerkins OYO (switch grip every set)

    50 Dips OYO

    Mosey BTTF

    50 Stiletto Squats OYO (squats with your heels elevated on a curb)

    35 Starfish Crunches OYO DOUBLE COUNT (also known as X Factors)

    Partner Up : 

    Round 1 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 broad jumps

    Round 2 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 does Merkins

    Mosey to the big hill behind the school and down to the bottom 

    Crawl bear to the top of the hill then mosey back down 

    3 sets of Sprints to the top of the hill

    Mosey BTTF

    25 Doozy Style WWII’s OYO

    40 Stiletto Squats OYO

    1 minute of Flutter Kicks

    Bear crawl to other side of parking lot

    Mosey BTTF one last time for 1 minute of Merkins

    DONE

    Numbers, Names, YHC took us out in prayer while gasping for air 

    Announcements :

    Tomorrow OTB Kettlebell workout at Old Hundred Elementary 5:30 am – 6:15 am (contact Oyster)

    Tomorrow Chaplain has the Q at the new Chester AO Bermuda Triangle 5:30 am – 6:15 am at Goyne Park (2 FNG’s reached out to YHC on Facebook about this so we’ll see if they show)

    Frozen Triangle CSAUP this Saturday 1/21 starting at 6 am at DogPile (No Rock N Roll this Saturday. Go to DogPile)

    NMMS :

    You know the workout was hard when you’re the Q and you’re gasping for air and your heart is pounding at the end. Had to take a few 10 counts during the Q and/or walk to catch our breath. Do what y’all need to for modifying and catching your breath. Let’s make sure we’re being safe and are close by a phone at all times. Great to see Big Rig and catch up. He’s a Beast! 

  • The Partner Mile

    Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went.

    COP – All IC

    SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips.

    Mosey to the middle school track

    The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:

    • Partner Carry 100 meters
    • 10 Booyah Merkins
    • Run the turn
    • 20 PLTs each
    • Wheelbarrow 100 meters
    • 10 Partner Plank Derkins each
    • Run the turn
    • 20 pullups between the partners

    Mosey back to flag for 2 MOM – American Hammers, Freddie Mercuries, Heels-to-Heaven, One legged APD, other leg, countdown from 30 – 0 for 6 inches.

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

    NMS

    What a great day to post on this MLK day. It was chilly but the COP followed by the Partner Mile quickly warmed us up. Having not done the Partner Mile before, YHC was unsure how long it would take. It appears with any type of mosey to the track and a COP, 45 minutes might not be enough time. Add into this several shoulder issues, multiple audibles were necessary including substituting the Wheelbarrow for lunges and shortening the length to 2.5 laps instead of 4 laps. When YHC first joined F3 almost 7 years ago, Partner Carries and Wheelbarrows were common especially at Dogpile. It’s been a while since YHC had done either of them. It was nice having them back, well maybe just the Partner Carry.

    Announcements – The Frozen Triangle is this Saturday at Dogpile at 6 AM. This is a can’t miss CSAUP. It should be completed by 9 AM.

    It was an honor to lead this outstanding group of men today. Have a great day everybody!

    Gotta Run!

    Phonics

  • Never waste a good theme

    9 of the toughest men of Tuckahoe gathered for a MLK Day Hoedown

    COP with various exercises (both regular Scorpion Kicks and Inverted Scorpion Kicks were completed)

    (2) Triple Checks with various exercises first at Bodo’s overflow lot, second at Bodo’s office building

    Upchuck did 5 Burpees while we Planked

    Triple Check at the Walgreens lot

    1/3rd of a Triple Check back at Tuckahoe

    5 Burpees until time

    Announcements – Frozen Triangle this Saturday at Dogpile, see Slack. Upchuck has started a new Trail Run Channel on Slack for those training for a Trail Run race. Discouraging nicknames will be given

    No prayer requests today.

    NMS – it was a quiet day at Hoedown, a lot of regulars were not in attendance. YHC had 2 potential themes planned: 1) Heist was planning to cross the river so YHC had a “Hoedown Sampler Platter” but at the last minute he backed out (insert eye roll) 2) YHC had planned a workout to demonstrate to both Splinter and Honeydo how much of an inspiration they are, but they both fart sacked (insert double eye roll). I’d say it was a good day anyways. Thanks to Pucker for helping me see through the all Triple Check workout. I will keep both previous themes saved for a another day.

  • Snowman globe patrol. 

    Seven men braved the cold at Satan’s Hill. 

    Disclaimers and bienvenidos. 

    Warmorama: SSH (30), Ukrainian Soldiers (20), Don Quijotes(10), Muricans (10x), Flutter Kicks (20x), Duke stretch both sides, stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the Hill to the intersection of Prenoman and Sultree. Triple check (throw back to the 12/16 “Three Amigos” workout):

    A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed.

    20 count. 

    Snowman globe patrol begins…Pax spied the first soon-to-be-HOA violation in the distance. 

    • Work our way down Sultree to first light post doing lunges. 
    • Walk to next light pole. 15 drydocks.
    • Jog to next light pole. 20 LBCs

    Reach the violator. Penalty = 10 burpees (or 20 Muricans + 20 squats). 

    Mosey back up Sultree. Loop to Willowmore. One more violation spotted. Guys know the drill. 10 burpees.

    About 10 min left, so we mosey back to the flag. Oyster was satisfied we had over two miles booked at this point.  

    Flag area: Grab some cindys. Mudslide and I handed the cindys out like rifles to the poor Russian soldiers in the beginning scene of the movie “Enemy at the Gates”.  

    First called exercise was cindy farmer walk (about 100 yards total) down and back in the parking lot. 

    Five minutes remaining.  Cindy curls and curb dips. Note: You can modify exercise with dips as follows:

    • Modification 1: Hands on top of curb, feet out front. Dip. Easiest 
    • Modification 2: Block on top curb. Hands on block, feet out front. Dip. Harder with increased range of motion. 
    • Modification 3: Block out front. Feet (heel) on block. Hand on curb. 

    Several rounds completed. About 10 reps on each exercise per round. 

    Time. 

    • Idea for next time:  Do 11s with cindys and rock coupons. We could setup blocks on one end and perform rows. Run to other end and do curls. 

    Outro: Numbers and Names. 

    Announcements: 

    • OTB kettle ball workout at Old Hundred tomorrow. Recommend 35 lb kettle bell. 
    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Frozen Triangle CSAUP 1/21 – be there. 

    Prayers –  Nancy took us out. Prayers for our families and all the men in F3. Prayers that guys out there hurt can heal and join the Pax. 

  • It has a mild salty taste…

    A mixed-6 hit trails and roads covering both north and south banks of the James. Excellent company and conversation at ETs afterwards.

    Saab abides

  • Off The Grid

    Dos Hermanos traveled to new ground outside of Rockwood Park. Ran across Courthouse Rd, took a left, ran down to Tommy’s Car Wash, took a right then ran down to Allen Tire. Turned around, ran in back of 2 churches then crossed Courthouse Rd again and BTTF. Many security cameras and flood lights were activated during this run. You may see us make the evening news as potential burglars to keep an eye out. Mumble chatter was strong including talk of our families, F3, Cardinal, football, rucking, and more. Always good to catch up with my brother House Party. Announcement : Starting 1/28 Morning Wood will also offer a Rucking option that launches at 6 am. Doublemint and YHC are looking to train more often with Rucking. House Party will lead the usual Pre-Run at Morning Wood at 6:30 am and is your go-to contact for that. SYITG!