Category: Richmond, VA

  • This Ain’t Bert from Sesame Street

    3 HIM took on the Bert today to see how far they could get in 45 min. Mottos of the day were Good Form and You Vs You.


    No warmarama. Mosey straight to JRHS track.

    We got to the second set of 150 walking lunges on the back end of the pyramid (90 of those 150 completed).

    Mosey BTTF for 60 WWII’s IC and 60 LBC’s IC. Cool down lap around BWES. DONE

    Numbers

    Names

    COT : Prayers for Radar who has a pinched nerve keeping him sidelined; Chaplain’s last kettlebell workout is this Sunday at 6 pm at West End Assembly of God; School of Rock workout for 2.0s on Sat 5/28 after Rock N Roll; Memorial Day Convergence at 7 am at Tredegar Iron Works; June 4 Donate Blood and/or go to the Bridge

    YHC took us out in prayer

    NMMS : YHC was saving this workout in his back pocket for the right day when some HIM were there that wouldn’t mutiny. Doozy and Chaplain were the right fit 😉

  • Five and change = Almost seven

    Recent injury and illness turned what should have been a PAX of five into two this morning. Launching from Dogwood Dell, Boberry claimed to have a route of ”five and change”. If you check out Strava, what you’ll see is a route consisting of a rectangle with a tail. Upon returning to the start, YHCs watch said 6.89 miles. Always the optimist, Boberry’s watch said 6.99. In either case, the rectangle tail was not what Bo intended. The PAX was grateful for the extra mileage anyway.

    Great to hit the mean streets of RVA with Boberry this morning. Enjoyed the conversation!

    Have a great Friday everyone….peace!

  • “As long as they’re on a leash…”

    3 runners and 2 ruckers plus a feline friend (Hershey) came out this morning to take on the day the right way!

    Not sure where the ruckers went, but the runners hit about 4 miles in the Rutland neighborhood along with Cool Spring West.

    Good times had by all. Yardsale says the greatest things that become backblast titles.

    Peace
    Opus

  • Heisse Kartoffel

    Circus Maximus had 6 for a Hot Potato today, including an FNG headlocked by Offshore. Fireman Ed receives credit for the coming up with the name ‘Bedpan’ (our FNG works at an Assisted Living facility.) Unfortunately, I forgot his hospital name! But he’s from Statesboro Ga, went to Wake Forest, knew Offshore before he moved here recently, his wife is from Atlanta, she’s part Lebanese, she worked at the Lebanese food festival this past weekend which apparently was a big success, he works for Beth Sholom assisted living, his children go to Godwin HS and Quioccasin MS and he lives about 1.5 miles from Godwin. They looked at a map and decided Richmond was the place to be. Not too big, not too small, just right. The Goldilocks of cities.

    YHC started off with the warmup: SSHs, IWs, Don Quixote, Cherry Pickers and the Plank stretch.

    Offshore took over and we split up into 2 groups of 3s for a triple check of KB swings, KB High pulls and the timer running to the end of the covered walk and back. 3X

    Next, Fireman Ed had us each do a different exercise (pole smokers, KB bench press, KB swings, KB Squats, KB Lawnmowers) while the timer ran around the island. 2X

    Wrapping up, Whitesnake with 11s: Sit and press and Step ups. Unlike earlier this week, no benches were destroyed on the step ups.

    That used up the time.

    Announcements:

    May 30 Memorial Day Convergence at 7:00 AM at Brown’s Island

    June 4 Blood Drive at Epiphany Lutheran from 10:00 AM to 3:00 PM. Sign up at Redcrossblood.org

    June 4 is also The Bridge.

  • The Great Wall of Tryhard

    The warm gloom of the Forge welcomed 8 studly HIM’s to defeat the flesh, including a new visitor from Rock&Roll, heaping loads of enthusiastic Jamaican vibe, none other than HEARTBURN himself! Here’s how the good Doctor delivered the PAX to victory:

    The THANG:

    WARMERAMA:

    • Mosey loop & circle up nearby
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to “THE GREAT WALL OF TRYHARD” – entire PAX climb 12’ stone retaining wall as a team

    COP #2:

    • x2 sets of PARTNER JERKINS on the handicap rails – x10 jerkins while partner holds legs in deep squat
    • Bear crawl up the grass hillside

    COP #3:

    • Mosey to upper lot for a SALMON LADDER – while PAX complete WWII’s, two at a time traverse the drainage ditch, stopping at each barrier to do x5 derkins and x5 dips, then await the PAX on the other end doing WWII’s

    COP #4: 

    • Short mosey to the school wall
    • DIRTY HOOKUPS x10 IC
    • DONKEY KICKOFFS – ascend DK’s by 5 with 5sec rest with feet on wall between sets: 5, 10, 15, 20

    COP #5:

    • Mosey to the amphitheater for a KILO-DORA (1000 reps):  While moving partner ascends amphitheater via box jumps up/down big steps TWO times, the other contributes to completing the following:
    • x100 Kimchi Twists
    • x200 Mtn Climbers (2-ct)
    • x300 Flutters (2-ct)
    • x400 Elbow Plank Side-To-Side Pickle Pounders (1-ct)
    • *ran out of time with ~75 to go*

    Mosey BTTF:

    • En Route collect PAX to complete a final 100 yard AYG sprint

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • HEARTBURN took the PAX out in Prayer

    NMS:  There is a fresh breeze blowing south of the James, a revival in the spirit of inclusion and camaraderie, with FNG’s being added weekly and the heat getting turned up on choosing the hard path. What a privilege it is to see men moved from Sad Clown to victorious HIM! For the newer guys we are recommending or providing the F3 book “Freed to Lead”, and for those veterans walking the walk, a weekly Shield Lock is happening reviewing the Q Source beginning to end. It’s not for everyone, but the hard path is rarely chosen by accelerating HIM’s. This is only the beginning. Yours, DTH

  • 8 Regulars, 1 traveler and 1 FNG made their way to Timberwolf and this is the story of how it went.

    Oyster declares YHC’s clock is slow so mosey to the teachers lot

    DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, LBC’s, Rosalitas, Merkins

    Mosey to the picnic tables for a triple check

    Partner 1 does dips, partner 2 does decline merkins, partner 3 runs to the last light pole and back

    Repeto triple check with step up and wall sits

    Mosey to the hill for 11’s

    Bernie to the top for 10 Squats run to the bottom for 1 calf raiser

    Mosey to light pole alley for Burpee light poles

    Increase burpees by 1 at each light pole YHC had PAX start at the first light pole so his count was off and YHC took the 10th set of burpees for the team

    Lung walk back to the flag for some not so lazy boys

    Numbers / Names Marmaduke took us out

    NMS:

    Hover Round came from NC and met Bell Ringer yesterday, invited him to Timberwolf and that’s what F3 is all about. Community in a place you have never been, where else can you get this?

  • Missing Pinto

    3 of us at WTH today. Gomer did his own thing and Lighthouse and I did the following. Right on 3 Chopt Road to John Rolfe, right to Old Brick, right to the parking deck near Dave and Buster’s. A few exercises while I recovered my breath. Then up the stairs to the top of the parking deck, across the top level and down the other stairwell, 20 merkins and back up the stairs to the top level, over to the initial stairwell and down to the start. 5 times. A little stretching. Over to the little gazebo on the lake. 15 Dips in cadence, a little stretching and return around the lake back to the start. 2 or 3 times around the ‘island’ at the school. Total distance, about 3.5 miles.

    Pinto will be missed for awhile. He is on rehab. Prayers that he doesn’t get too frustrated with the length of his recovery.

    Announcements:

    May 30 Convergence at Brown’s Island

    June 4 Blood Drive at Epiphany Lutheran. Please sign up on Redcrossblood.org

    June 4 The Bridge

  • 25/50/75/100

    10 Gents showed up to SOT for a mid week sweat. Fun ensued.

    COP – SSHs, Helicopter, DQs, Copperhead Squats, Freddie Mercuries, LBCs, Stretches

    Mosey to the track –

    25 or 1/4 of track all the way around stop and do exercises – Merkins, Squats, Dry Docks, WWIIs

    50 – SShs, Dying Cockroaches

    75 – Monkey Humpers, 25 Dips

    100 – LBCs

    Mosey to Steps – Dealer choice while they ran – Merkins, Burpees, LBCs, WWIIs, Plank Jack, LT Dans, and many more

    BTF – Stretches

    Numbers, Names, Doozy took us out

    Check Slack for announcements.

    Duke

  • No running

    Eight early risers bathed in the late season pollen while keeping the running to a minimum. After some jovial bantering about length and girth, off we moseyed to the back parking lot for:

    COP

    • 25 SSH
    • 10 helicopters
    • 15 arm circles
    • 10 donalds
    • 10 reverse scorpions
    • 10 inverted scorpions

    The Thang

    Stay in the general vicinity for 4 sets of 25 reps of different exercises. Repeat 11 times. Exercises may have been:

    • Star Jacks, merkins, squats, LBCs
    • Imperial Walkers, dips, box jumps, freddie mercuries
    • Mountain climbers, werkins, lunges, flutter kicks
    • Hillbillies, carolina dry docks, monkey humpers,
    • Tuck jumps, diamond merkins, jump squats, heels to heaven
    • Repeat 1-5
    • SSH, windshield wipers, calf raises, box cutters

    Mosey back to the flag, stopping by the side of the church for 5 WWIIs at each sign. of course there were arguments about what constituted a sign.

    Back to the flag for ring of fire, american hammers, and some sort of floating vessel until time expired.

    Announcements

    • Bridge and blood on 6/4. Sign up.
    • Memorial day convergence at tredegar
    • Need breaking bread volunteers this summer
    • Daville takeover day coming up

    Numbers, names, YHC took us out.

    Have a great day!

  • The Dog !

    4 strong posted for WDOG this morning and here is how it went down.

    Mossy to the Theatre for warm ups and stretches then begin some step work..

    Steps going up – 1 incline merkin 2nd step 2 dips add one each step keep climbing to the top

    Mossy to the stage : Partner up – 6 exercises with the blocks – curls, over head press, squats, WW’II’s bench press, burpees. Other partner Bernie Sanders to the fence – run back.

    Mossy to the circle for some curb crawls – 1-5 and back down.

    Mossy to the poles for some pole smoker Indian run – 5 flutter kicks run to the end while pax holds 6 inches to the end of the poles.

    Mossy to the flag for some quick Mary.

    Beautiful morning – great work guys thanks for letting me lead!