Category: Richmond, VA

  • Cardinal Remembered at Tomato Run

    YHC was glad to get back to working out and this run venue was a great start. We had a newer F3 brother post who first posted at No Toll, post this morning. We had 2 ruckers and 6 runners total show up for a great workout this morning.

    Hash and Speakeasy took off and logged in 5 miles. The remaining runners ran reverse BoJangles loop to get the cardio up, we walked for about a minute every 10 minutes and kept our average per mile pace at 10 minutes and logged in just over 4 miles. Our route continued over the tracks and into Giles to the first traffic circle return do the BoJangles loop and run past clubhouse into Rutland for about .5 miles and return. The Ruckers logged 4.5 miles.

    Moleskin

    YHC learned of some sad news yesterday where the Knoxville, TN F3 community lost an F3 brother who was performing his VQ workout. He passed out, was transported to the hospital where he did not recover. His name was Taylor Phelps, 36 and F3 name was Cardinal. He is survived by a wife (who lost her dad last week) and 2 kids 12 and 6. Go to the national slack channel in the Mumblechatter section and you will see the outpouring support from all the regions across the US. Many doing tribute workouts, along with photos and posting. Cardinal just found F3 a couple of months ago and was a major fan of F3 in that he gained some friends outside of the church. Seeing the love that has poured out for a fallen brother so soon is very humbling and shows you that you are among friends that love you.

    Numberama, Namerama, Yardsale took us out in prayer.

    Hope to see you in the gloom soon, Cheers…CB!

    Announcements

    Check Slack to Find Details on the Frozen Triangle for Saturday January 21st. You can post at one location ride a bike in between and make sure to finish at Dogpile!

    Look on the Q Sheet for Breaking Bread sign ups…Contact Oyster if you are interested!

  • Wear Red

    Sometimes, life is fragile. We had a Pax member in Knoxville, Cardinal, who lost his life, at an F3 workout, on his virgin Q. There is a “go fund me” set up. See 2nd F on Slack for more information (Look for Greenbow, today at 7:30AM). People are asked to Wear Red is Cardinal’s memory.

    Also, an F3 brother in Richmond, Jon Michael Freeze lost his life after a run at Christmas time. This is a reminder to appreciate those around you.

    And please bring phones with you at your workouts. You never know if you’re going to need them.

    The workout went like this. First, Music Maestro!

    20 SSH, 20 IWs, 10 Don Quixote, Arm stretch, hamstring stretch

    Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc. This is a favorite quicky workout for me!

    20 Swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    15 Sit and press

    20 Press

    20 Squats Goblet

     

    Run around the island

    11s Squats and Sit and Press with Rifle carry between locations

     

    Run around the island

    11s curls and swings with Rifle carry between locations

     

    10 Burpees

    8s: swings and curls (single count)

     

    20 Dollies, 15 Crunchy Frogs, stretch (right hand/right foot, left hand/left foot)

    Elbow plank to count of 60

     

    Number-rama

    Name-o-rama

    Frozen triangle

    Prayers for those going thru a time of grief., even when the loss has been expected.

    YHC with the take-out

  • Kettle Bell Birthday Party

    7 Davillians came out on a cold Wednesday to help YHC celebrate another trip around the sun

    This is how it went down

    COP (ALL IC) – 38 SSH, DQ, Hillbillies, 38 LBC’s, American Hammers, AST’s, HRM’s, Arm Circles

    THANG

    Double Check – One partner does a KB lunge to the sidewalk and back while second partner does an exericse. Then swith and repeat for 3 different sets.

    • KB Step Ups
    • Leg Lifts with KB hold
    • Overhead Press

    Lazy Dory – One partner does exercises while other does KB hold (overhead or dead man hold) switch after 20 to 30 reps. 100 Merkins, 200 Demon Crushers, 30 Goblet Squats

    Not Love Hill – Partner up, first partner runs from the middle of the parking lot to then end while second works on exercises. Switch, Rinse, and Rpeat. Exercises – KB Bear Crawl, KB Lunge, KB Broad Jump

    1 MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    Thanks to the Daville PAX for a great showing on YHC’s BD. Mumble Chatter was full force with Yard Sale present. It a good morning and great way to start a Birthday

    SPIT ON THAT!!

  • Mudslide was born to do Moroccan night clubs.

    9 men of SOJ launched from Timberwolf at 530am sharp. After a brief mozy to the back of the school and exercise disclaimers the workout began –

    Warmup: SSH, Helicopters, Arm circles, Merkins, Wide Grip Merkins, LBC’s

    Mozy to the track for an EMOM style workout. The group did an exercise, jogged a minute, exercise, jogged a minute, and repeated for two laps around the track. Exercises included merkins, American Hammers, Ball Dippers, Squats, LBC’s and more Burpees.

    Part Deux – starting at the goal line we did 1 Burpee, lunge walked 10 yards, did 10 merkins, lunge walk 10 yards, 20 squats, lunge walk 10 yards, 30 2 count American hammers, lunge walk 10 yards, 40 of shoulder taps, another 10 yard lunge walk, 50 of something else and then made our way back down to the goal line. Bullseye’s ability to do shoulder taps has been registered as the 9th wonder of the world.

    Part 3 – wrap it up with a one lap EMOM. Exercises included burpees, Moroccan night clubs, WWII’s and Triceps dips The backblast title was inspired by Mudslides slick moves during the Moroccan night club minute. The man’s got moves.

    Mozy to the court for a quick sprint challenge. Everybody won and lost and 5 burpees were awarded to each team.

    Wrap it up with a quick ring of fire, 5 merkins of your choice. McGruff didn’t the memo on this one and did way more.

    YHC took us out!

    Announcements:

    • Frozen triangle – January 21
    • SOJ Lunch – January 26 (Oyster will not be buying but may bring uncrustables)
    • Other announcements, check Slack

    Prayer Requests:

    • Cardinal, brother from TN who passed away yesterday
    • Former employee of Vagabond who he had to let go on Monday
    • Daughter of a friend of Heist’s who has suffered from blurry vision

  • Look Deep into My Eyes

    7 intrepid enthusiasts escaped the clutches of the fartsack to embrace the Tuckahoe cold for the early workout. Here is a brief summary of tales that were told according to the boisterous K-9 in the distant gloom.

    Mosey to the front of the church for introductions, disclaimers and warm ups that included DQ’s, Invisible Jump Rope, Jazzercise, Dead Man Hang, Freddies and Suzanne Summers. Continue on to the cooler side of the church.

    Booyah Ladder: Partner up and perform 12 booyah merkins. Upon completion, 1 partner runs to the van and returns, while the other partner performs WW2s. After reuniting, perform 11 booyah merkins and switch. Continue this routine to 1 booyah merkin (switched from WW2’s to Lt. Dans halfway thru). Good times had by all.

    4 Corners: 10 Ball Dippers, 20 American Hammers, 30 Carolina Dry Docks, 40 Monkey Humpers. 2nd round increase each exercise by 5.

    11’s: Mosey to the special use parking lot. 1 donkey kick, bearcrawl to opposite side, 10 merkins, lunge back. Continue as normal 11’s go.

    Mosey back to First Watch Parking Lot for 4 corners: 10 WW2’s, 20 American Hammers, 30 Flutters, 40 LBC’s.

    Still time on the clock? Merkin Ring of Fire, followed by some light stretching.

    Numbers, Names, Announcements:

    YHC took us out

    Frozen Triangle Jan. 21. Need HC for volunteers and mouths to feed.

    NMS: Lite chatter this morning was made up by the constant song of the neighboring K-9 that applauded the Pax for the entire workout. Neighborhood HOA should file a complaint. Other topics discussed included home values along Tacky Light tours, proper etiquette for Suzanne Summers and tractor repairs. Coffee followed for some but good times as always on the watch.

  • My count is pure

    9 ruckers/runners and 9 Bootcampers rolled into SOT to see what the hump in hump day would be like. According to the bus drivers here is what happened.

    Mosey to front bus loop for

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

    The thang: Mosey to the track for half centuries. 50 of called exercise in each end of track. Run to other end. Called exercises: Merkins, LBC’s, Squats, Drydocks, Flutters, Monkey humpers, Plank jacks, Dollies, SSH. Mosey to hill for Love hill up hill. Mosey BTTF. several stretches to take us out.

    Announcements: Frozen Triangle, Glow run March 5. 5K. See slack,

    Prayer Requests: N/a

    YHC took us out in prayer.

    Make Today Awesome!  

  • Midweek Early Morning Madness

    430am…not the easiest time to either wake up yet to also wake up and train that early(takes a unique, special and a little insane breed) to get going that early. I missed the graveyard Monday, yet able to make up this morning. Here’s the Breakdown:

    Warm up consists of SSH, Don Quixote, Helicopters, Imperial Walkers, Copperhead squats, Merkins, LBCs and ending with a 30 second chair hold. Big Rig then led me over to the area where he and Chaplain trained Monday. Light bulb went on(all right) created a 4 part, 4 round workout consisting of 20 step-ups, 10 Australian Rows, 10 bar dips and 20 leg raises with a pulse(sorry I am still working figuring out all the names for everything).

    Once we saw that, I saw the area we were in, a little like the triangle at Dogpile but the uphill part not as steep. Decided lets crank out 100-10(start with 100 of something, decrease by 10 at certain spots till we get to the end:

    100 SSH, 90 squats, 80 LBCs, 70 dips, 60 Mountain Climbers, 50 Shoulder Taps, 40 Carolina Dry Docs, 30 Walking Lunges, 20 Merkins, ending with a classic 10 burpees

    A last little run to the field for a quick down the hill, then bear crawl back up and we were finished.

    There’s a saying: takes 3 weeks to develop a habit, 3 months to develop a lifestyle change. There are mornings it’s not easy, a struggle times little injuries are there or we are having a mental block and just stuck. Come out, get the workout in(whether it’s 45 minutes during the week or 1 hour on the weekend), afterwards you feel better

  • Headlamps, Flashlights, and Torches

    One PAX tossed aside the Charybdis that is the Fart Sack and launched another edition of The Clinic. Conditions remained 70 and sunny. According to the gentleman cleaning the beachside sidewalk, the following may possibly have happened:

    Solo-ga: it’s Wednesday, so we stretch. Neck, shoulders, torso, hips, thighs, shins, ankles.

    Next up, beach run. Sandy. But, not cold. And, not wet. And, not easy on the legs.

    Call it 3 miles. Maybe more. Dunno. And, pretty sure YHC just thankful for the opportunity.

    Name, number, and shared a brief appreciation for good health and a great day with the guy cleaning the walkway.

    NMS:

    First half of the run was solo. Second half was a lesson in progressive lighting options. Person 1: headlamp
    Person 2: flashlight (more powerful than headlamp)
    Person 3: full flash torch.

  • Make WDog Great Again Project!

    It looks like a crispy cold weather tomorrow morning around 28 degree. Mosey through the Park Dr, Pump House Dr., and the Carillon tower (~ 1 mile) to the COP #1.

    The COP #2:

    • Round 1: Run around the field with 10 merkins at each corner
    • Round 2: Run around the field with 20 SSH at each corner
    • Round 3: Run around the field with 30 jump squats at each corner

    Mosey to the triangle for the COP #3.

    • Round 1: bear-crawl to the corner, run down the hill, 20 WWII, and run up the hill

    Mosey back to the flag.

    During the workout, numerous ideas were discussed regarding the subject above as follows:

    • Continue to build the core group member at WDog
    • Preblast in Slack and active communication via text among the core group would be goo
    • WDog’s business card and poster
    • The site Q need to make the shovel flag
    • The start time is discussed

    YHC will put some of items into action and send out a survey form by the end of week to gather more ideas and thoughts.

    Bleeders reminded us that people from NC mentioned that WDog/Dogpile is probably one of the best AOs throughout the country. Thanks!

  • Walk-A-bout 

    Clock hit and ten gloom warriors braved the 26 degree warm and sunny beatdown that went a little like hey Q is open. “I’ll take it” 

    Mosey off campus to find ourselves with a little COP in Fargo. Felt that cold but we quickly Warmed up:

    25x SSH 

    10x Don Q

    10x merkin 

    10x copperhead squats

    20x Freddy mercuries

    Mosey to top of Fargo to do an alley kat:

    Run the alley back and forth and do the sequence of:

    10 merkins 20 mountain climbers

    10 merkins 20 plank jacks

    10 merkins 25 LBCs

    10 merkins 20 squats

    10 merkins 20 flutters

    Mosey around Einstein and do 

    10 merkins 10 2count ball dippers

    10 merkins 20 lbc.

    Mosey up around the alley:

    10 merkins mid way 50 LBCs

    10 merkins and 20 WW2s

    Mosey back to campus where we found two additional pax. We headed up to the back wall and proceeded to partner up.

    Peoples chair air press timer runs x 2

    Squats timer runs switch

    Merkins timer runs switch 

    Mosey back to flag for stretch-o-Rama 

    Some announcements: I’m trying to remember Post in comments gents! Sorry it’s late and the gloom comes early.