Category: Richmond, VA

  • El Chapo

    A visitor from Raleigh, El Chapo, plus two local F3ers met at Pocahontas Middle School. While El Chapo and Lighthouse went running to places unknown and doing the usual WaThoHuk workout, YHC walked around the school 6 times (1 more time and the school would have fallen down) and did 200 merkins and 200 dips.

    Questions were asked about how El Chapo was able to escape from confinement. That information is classified, but if you show up at WaThoHuk, we will provide some useful suggestions in case you end up confined. In the meantime, he plans to return before anyone figures out he was missing. El Chapo hates to miss his F3 workouts.

    Like El Chapo, you should be equally dedicated to your F3 workouts. And unlike El Chapo, it’s easier for you to make it to a workout.

  • Longest Africa Ever

    An intrepid 6 pack of gloom explorers assailed the Forge to test their metal against the elements. To ensure none of his mighty flock caught a cold, the Pediatrician kept the PAX (mostly) dry under the school’s awning. 90’s rock blasting, these HIM’s conquered the following:

    The THANG:

    WARMERAMA:

    • Mosey over to the high school’s main entrance awning (mostly dry) and circled up
    • Upon arrival, the rock station simultaneously began playing Thunderstruck by ACDC, so the Q called a warm-up where the PAX complete SSH, then do a ball-dipper for every time the lyric “Thunder” or Thunderstruck” os heard …LIFO Snuff arrived to enjoy the last 20 seconds of this 4:53 warm-up
    • Variable IC Reps, including setting the all time record on Crab Cakes IC… “do it for your momma!”

    COP #1:

    • With Snuff making it a perfect 6-pack, the Q then called a DORA
    • x100 Box Jumps
    • x200 Merkins
    • x300 American Hammers (2-ct)
    • Moving partners moseys around the short end of the bus loop

    COP #2:

    • Tight circle for x2 Burpee Ring of Fire, PAX holding deeep squat while waiting
    • Big-O’s x10 IC, CW then CCW
    • Derkins, slow and painful, x10 IC
    • Dips x10 IC
    • Maybe some other IC exercise?

    COP #3:

    • TRIPLE CHECK
    • P1 – Hoedowns 
    • P2 – Groiners
    • P3 – Crab or Bear down to end, mosey back

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • DEALER took the PAX out in Prayer

    NMS:  Always heartwarming to have company for the ugly gloom, and the mostly dry space to workout accompanied by the 90’s rock brought some cheer. Toto’s 12:36 live performance of “Africa” was an interesting distraction during the Dora, and there’s a consensus that Big-O’s done on a surface without something to hold onto at least doubles the difficulty. Many thanks to these guys for helping YHC kick off an otherwise cold gloomy rainy day with a victorious Spirit! SYITG, DTH

    Announcements:

    • See Slack

    Prayer Requests:

    • Dealer’s Mom Kathy and her partner Micky going through a rough patch

  • Sunny, Seventy, and Sh—y

    4 knuckleheads looked at each other and questioned why they were here….YHC did his best to keep balls-and-back dry as possible as we ventured out into the cold and wet areas surrounding Mary. Copious amount of running coupled with various exercises along the way.

    Moleskin: YHC learned some new terms today including “White Knuckling” and “Seagulling”….quite possibly, one has to precede the other….

    Announcements were quick as the pax was ready to jump in their cars, and showed no-patience for the Q’s eloquent and awe-inspiring close.

    Saab abides

  • Jerk Store

    The title was in reference to a comeback TYA had been working on for the interim week and homage to the classic Seinfeld episode.

    West on Grove and a right on Bunting to Chantilly. Take a right on Monument and find your southbound cutover based on distance. 4s at Cleveland, 5s at Robinson, and 6s at Allen. Take to Grove and come on home.

    YHC took us out.

  • Lots of Holiday Cheer for Burpees

    A hearty crew of 10 emerged from the gloom to celebrate the season of giving at First Watch. A quick reminder not to hurt ourselves, and we moseyed to the parking lot for COP – SSH, Don Quixote, Ukrainian Soldiers, LBCs, Arm Circles, and Merkins.

    We split into pairs for a DORA – 100 merkins, 200 reverse crunches, and 300 squats.

    Next, over to the church for three sets of wall sits and 20 dips.

    Then, off to the back of the church for 4 corners (10 burpees, 20 merkins, 30 monkey humpers, and 40 two count flutters). It was so much fun, that we did it again with 5 additional reps added to each corner.

    On the way back to the Flag, we did 2 burpees for each candle in the church. There was much rejoicing for the additional burpees. We bear crawled up the hill and then moseyed to the Flag.

    A ring of fire was conducted with LBCs, American Hammers, and merkins.

    Numberama, Nameorama, and the Q took us out. Gifts were handed out in the form a Redneck survival kit (a Coors Banquet Beer, 2 slim jims, and a lottery ticket).

    Announcements – Caroling at Fudd’s on Sunday at 6 p.m. – RSVP required. HDHH at Fighting Gravity on 12/21.

  • Just YHC and Hitch talkin family

    5:28 and YHC thought WDog was going to be a solo event this day. Just in time to mosey Hitchhiker came out of the Gloom to save the day.

    Mosey to the circle for COP

    DQ’s, Deadman Hangs, Helicopters, Imperial Walkers

    Long mosey to the tennis courts

    Four corners prostitute WWII’s, Squats, Sugar Sticks, Calf Raises

    Move to the long end of the closest court and run suicides hitting the 3 gaps between the 4 courts and the farthest side line of the last court.

    Long mosey back to the flag with 2 or 3 stops for a rest and some run break exercises.

    At the flag 100 SSH’s to finish it out

    Numbers / Names YHC took us out

    NMS:

    I am so glad Hitchhiker showed up, we had a great conversation about kids, school and how to deal with that as a parent. I can barely speak English let alone any other language, T-Claps to Hitch for being a great family leader, Dad, Husband and friend. Thanks for hanging out with me and getting in some 2nd F while we enjoyed the 29 deg, I mean 70 and sunny weather.

  • What is a Female Bull Called?

    7 Bootcampers and 5 runners gathered on the mean streets of Midlo for the latest edition of Source of Truth. Here is a brief summary for your viewing pleasure:

    To the tennis courts for Warm-Up:
    Side Straddle Hops, Ukranian Soldiers, Bruce Lee Punches, Helicopters, Hand Release Merkins, Alabama Prom Dates

    AND Mario Jumps, Butt Kicks, High Knees, Karaoke x 2, Lunge Walks, Bernie Sanders across the courts.

    Mosey to the back of the school for Exercise One: Team Abs vs. Team Run
    Team Run to the intersection and back, Team Abs does exercises for the duration. Then switch.
    3 rounds: LBC’s, WWII Sit-ups, Flutter Kicks were the exercises.

    To the track for Exercise Two:
    Plank Walk Down the length of the football field, switching sides at 50-yard line.
    Across the width of the field: Broad Jumps, then Appalachian lunge walk back.

    Exercise Three: Running Circuit
    Back stretch of track, run at 25%, 50% around curve, 100% up the grass hill. Completed two rounds.

    Back to the Flag for one minute of Monkey Humpers

    Numbers/Names/Announcements

    YHC took us out

    Final Thoughts: Bootcampers were looking strong this morning! Mudslide’s tales from the Florida obstacle race inspired the backblast title. It has been great seeing Footloose post on a regular basis. Runners got in 5!

  • Warm-up for Rosie’s TDOC

    Nine SOJ HIM’s embraced the chilly gloom of NoToll to see what the good Doctor might pull from the annals of beatdown glory. For your reading pleasure, the PAX conquered the following:

    The THANG:

    WARMERAMA:

    • Mosey down to the parking lot and circle up
    • Welcome & Disclaimer
    • Variable Rapid Fire Sets to get the muscles warm top to bottom

    COP #1:

    • Mosey over to Field #1
    • 4 CORNERS (Escalator+DeEscalator)
    • Corner 1 – x10 Merkins
    • Corner 2 – Add x20 Am.Ham’s (2-ct)
    • Corner 3 – Add x30 Squats
    • Corner 4 – Add x40 Groiners
    • Reverso going back around removing an exercise each corner
    • PLANKORAMA with review of the F3 Core Principles and Credo

    COP #2:

    • Mosey across to Field #2
    • Partner up for Catch Me If You Can
    • P1 begins bear crawling down length of Field while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
    • Complete x3 rounds of flutters each then mosey to the Pavilion

    COP #3:

    • TRICEP TRIPLE CHECK:
    • P1 – Dips
    • P2 – Merkins
    • P3 – Crab walk out 20 yards & back

    COP #4:

    • Mosey back to Field #1
    • Partner up for PLT’s
    • x20 each, x3 Rounds

    COP #5:

    • Line up on end of Field #1
    • 50% Run length of field
    • 100% Sprint
    • 25% Mosey and settle breathing
    • 75% Run

    Mosey BTTF:

    • Bernie Sanders En route
    • x90 seconds of burnout LBC’s

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Really enjoyed the rapid fire COP’s today to get around the AO a bit, and the PAX absolutely crushed it! Highlight of the morning was Last Call’s unnerving enjoyment of taking on two men at once for PLT’s. What can we say, he’s got a big heart! YHC believes the PAX and AO are now properly prepared for Rosie’s Twelve Days of Christmas next week! SYITG, DTH

    Announcements:

    • 12/20 NoToll 12 Days of Christmas
    • 12/21 Final Gravity HDHH
    • 12/31 Doozy’s 100th Q for 2022 at R&R
    • TBD – SOJ Leadership/Planning Mtg
    • 1/21 Frozen Triangle

  • Do We Turn Here?

    3 runners and 4 ruckers launched from AHS to explore various routes. Corned Beef led the ruckers through Giles for about 3.5 miles. A lot of good conversation was reported. YHC and Mr. Holland did a classic out-and-back-oops-we-forgot-to-turn-better-hurry route into Kings Charter for about 4.8 miles. We clearly were too engrossed in a conversation about video games, surgical procedures, or conducting a choir to remember to navigate. Marco Polo ran something similar, with an added hill, for a bit more than 5 miles. Numbers, names, Yardsale took us out.

    It was good to see such a strong group after being away for a week or two. Welcome to Otis for what I believe was his first run/ruck post. After a hopefully brief trip to the IR, YHC looks forward to getting back out to lead this fine group.

  • Inspirational Holiday Music

    Sixteen bootcamp dodgers settled into the UR maintenance bowl (er… not that kind of bowl) for today’s Spider Run. After TYA briefly attempted to hijack direction calling by informing us of his latest educational podcast, YHC spouted off <<mostly>> clear directions and off we went.

    The Route

    • 4s / 5s / 6s all follow the same basic loop
    • West, around the baseball field, across the parking lot to a right on College
    • Up Boatwright, across Three Chopt and north on Honaker
    • Right on Patterson
    • Right on Maple
    • Right on York
    • Down Iris around the golf course and BTTVSF
    • 5s / 6s take a right on Stuart from Honaker
    • Bear left when it ends, left again when it ends, then back west on Kensington
    • Right on Ripley, believe it or not (thanks Bodos :/)
    • 6s left on Patterson, right on W Franklin, meander around before taking a right on Maple

    Numbers, names, YHC stumbled through taking us out.

    Announcements

    • TYA is hosting the bridge on xmas eve and is collecting money for shirts
    • HDHH 12/21 @ Final Gravity
    • Honeydo strums and sings this Sunday @ Fudds
    • 12 days of xmas next tuesday

    Moleskin

    Leave it to TYA to provide us with great thoughts leading into our run this AM. Luckily, the festive lights around Patterson this time of year got us back on track.

    Always a pleasure gentlemen.

    Splinter