Category: Richmond, VA

  • Off the Books

    6 men of F3 skipped the fartsack and went on an adventure through Salisbury. Neighborhood is secure! Great catching up with everyone at Coffeteria.

    See you in the gloom

  • World Cup comes to GridIron

    World Cup Fever descended upon the GridIron this morning. Since the WC has 32 teams in 8 groups of 4, we too had plenty of 32, 8 and 4 counts. After a brief warm up we headed to burpee hill for 4 reps of 8 burpees to get our cardio going. Then a mosey to the soccer field for a modified Beast (4 reps and 8 counts) of WWIIs, Squats, Fredy Mercuries, Merkins, and more.

    Broke up the Beast with a break of short sided soccer with 1/2 doing crab walks and 1/2 doing bear crawls, and penalty shots with burpees, LBCs, and Squats for those how missed their PKs.

    We tried to work on our”soccer arms” with 4 sets of 8 Pull-ups and Dips.

    Finally circled up for a Ring of Mary. Was a good day. Go USA!!!

  • Breaking Bread : Levine Family Edition

    4 Levine’s weathered the chaos of Christmas tree shopping, decorating and yard work to prepare a meal for our Southside Health Center PAX. Here’s what our cats lurking for crumbs observed :

    Warmarama : Gather 4 pound Chuck roast, 2 bags of mini size golden potatos, 1 bag of baby carrots, 2 cups beef broth, 1 teaspoon thyme, 2 teaspoons salt, 2 cloves garlic minced, 1 teaspoon pepper 

    THE THANG :

    Gather all ingredients and throw em into the crockpot for 9 hours. During last hour, add a mixture of 2 tablespoons corn starch with 2 tablespoons cold water to thicken the broth.

    Pack the car with M and 2.0s. Mosey to Southside Health Center. Brief Hot potato Q by Mary who was filling in for Barbara. Mary instructed YHC to enter alone to 2nd floor to drop off food due to health concerns and gave the green light for a picture. 

    DONE

    Numbers, Names, YHC drove us home 

    NMMS : As always, this is a wonderful serving opportunity organized by UpChuck. Very rewarding emotionally, spiritually and all the above. Highly recommend all PAX sign up at least once a year to do this. I believe there’s an opening on Christmas Eve. Check the Q sheet for the 4th weekend of every month all the way to the farthest ride side of the screen. Include your family. Take turns watching your kids and include them too. 

  • You Can Do It!!

    9 strong at Rock N Roll this morning, including another victim of Florence’s game day recruiting efforts. A brief summary for your viewing pleasure:

    Mosey to the tennis court for Warmarama:
    Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Hillbillies, Alabama Prom Dates.

    AND Super Mario Jumps, Karoake x 2, Lunge Walks, Bernie Sanders, Forward Straddle Hops, Appalachian Lunge Walks – all across the tennis courts.

    Exercise One: Four Corners (Prostitute) – all Merkins
    10 x Diamond Merkins
    20 x Hand Release Merkins
    30 x Merkins
    40 x Werkins

    According to Ponch’s calculations: 300 total. Felt like more!

    Exercise Two: Running Ab tour. PAX ran one of the wooded loops, stopping at various locations for escalating ab exercises:
    20 WWII’s, 25 American Hammers, 30 Flutter Kicks, 35 Mountain Climbers, 40 side touches, 45 LBC’s, 50 Lazy Boys. Might have mixed a couple of those up.

    Exercise Three: Parking Lot Gassers
    Round 1: 30 jump squats, sprint, jog back
    Round 2: 50 calf raises, sprint, jog back
    Round 3: 25 Lt. Dan’s, sprint, jog back
    Round 4: 50 copperhead squats, sprint, jog back

    Back to the flag for Numbers/Names/Announcements

    YHC took us out

    Final thoughts: It was great welcoming Bobby Boucher into the group! He had made the mistake of walking by us during the 4 corners and was lured in by Florence. Much respect for jumping right in and finishing the workout. I will let him tell you about the nickname. Keep posting! Glad to see Shank coming back out for the second straight week. Strong work by all today.

  • Calorie Burn

    Your Bloated Correspondent hit the streets early on this chilly morning. Ending up doing an out and back route through the trails of Rockwood Park. Saw an awesome sunrise over the lake! A good time was had by all.

  • DaPile Merkin Run

    Just one other showed up for a Saturday morning run, being the merkin month of November we stopped for 10 merkins every 5 minutes for 120 total to start of the Saturday right this AM. We ran through the Giles streets and walking paths to log in about 4.9 miles.

    Great running with Opus this AM

  • Hot Punisher

    YHC was running late to Punisher and rolled in to get an evening workout in to a balmy 55 degree dark AO. Two other brothers were there and here is what went down:

    COP

    We circle (triangle) up for 20 SSH, 10 DQ, 15 arm circles,10 Imperial Walkers, 20 merkins OYO, 10 LBC’s, 15 American Hammers and 20 Merkins OYO.

    THANG

    We start with a triple check, P1 Wall Sit, P2 – 40 merkins then rest, P3 run lap around trees up sidewalk to start as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.

    Mosey to basket ball court at back of school for 2nd triple check P1 – Jump Rope, P2 20 merkins then rest, P3 – Run suicides on BBall court as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.

    Then mosey to Jungle gym with pull up ring. Hang on the rim and perform 10 knee lifts while hanging. Then perform 20 merkins. We do this 2 more times and mosey to front for a quick stretch.

    COT

    Numberama, Namerama, YHC took us out in prayer.

    It was great to see 40 whacks as it has been awhile, great mumble chatter during the evening catching up. Have a great Thanksgiving week gents. Cheers…CB

  • 44 and almost didn’t live to see 45…move it or lose it.

    16 overstuffed turkeys broke free from the warmth of the fartsack and posted for a birthday Q marking the end of YHC’s 43rd trip around the sun. According to Wilson, it went something like this:

    Mosey to the COP circle and around it 4 times (or until we catch up to Wilson), then circle up for:

    • SSHs
    • DQs
    • Helicopters
    • Jazzercisers
    • Imperial Walkers
    • Copperhead Squats
    • Alternating Shoulder Taps
    • Merkins
    • LBCs
    • Box Cutters

    THE THANG

    Amphitheatre Time – mosey down to the pit. Do 11 4x4s in the pit, then 2 box jumps and 6 incline merkins on each step to the top, then 44 SSHs at the top and mosey back down to the pit and Al Gore for the SIX. 1 more 4×4 for everyone’s pleasure at the end.

    Mosey to the Golden Triangle and down to the bottom. Pair up for a Dora – runner runs up the hill TO the circle (or you can DO the circle if you want your partner to do more exercises). Exercises were 144 HRMs, 244 single count flutters, and 344 Squats.

    Mosey up the other hill and through the triangle over the the field.

    Four Corners – 1 Burpee, 9 2-ct mountain climbers, 7 WWIIs, 8 Imperial Squat Walkers. Wilson was so fast that we had time for round 2. 1 Burpee, 9 Alternating Shoulder Taps, 7 WWIIs, 8 SSHs.

    Pick up the Six and mosey back, around the COP Circle, and back to the Flag.

    5 Minutes of Mary, including:

    • Hello Dolly
    • Rosalita
    • Alabama Prom Dates
    • Oblique Heel Taps
    • Freddie Mercuries
    • Slow cross mountain climbers
    • Plank until the bell rings.

    Numbers, Names, Announcements and COT

    Announcements/Prayers:

    • Magnum PI Day next Saturday 0630 – 0730. YHC will lead pre-workout from 0600-0630 for anyone who wants it. Bring your staches and your Hawaiian shirts and join the fun. Bring your checks (or Venmo Vinny or me) to raise money for our friends at the Bridge.
    • Frozen Triangle CSAUP – January 21 0600. See me or Rosie for info. Just be there.
    • Dogpile Q has some openings. Fill them up.
    • Breaking Bread is open for Christmas Eve and all of 2023 – FILL it up and do some good.
    • Continued prayers for Honeymoon’s Dad
    • Prayers for a healthy and speedy deliver of Faceplants 2.3 any day now or yesterday for his M.
    • Prayers for all those battling injury or illness.

    NMS –

    Thanks to those who were able to come out for my birthday Q. It was great to get on the Q sheet at Dogpile again. It’s been a minute. Great AO, great coffeeteria after. Great to have Emoji back in town too. Wonderful way to start any day, but extra special to start my birthday with this fine group of men and some wonderful fellowship and motivation…and a small helping of fitness. So grateful and thankful for all of you and this group. Keep doing good work!

    No More Gumbo For You! and, GEAUX TIGERS!!

  • GratiQ’d

    A cold morning to give thanks to the gloom with some throwback tunes.

    45 minute playlist:

    SSHs, DQs, Mirkins, LBCs, stretching, etc etc.

    4 corners lady of the night with mirkins, American Hammers, jump squats and LBCs.

    Triple set of wall sits, balls to the wall and donkey kicks, Pigskin-style.

    Indigenous bear crawl around the court.

    11s with mirkins and WW2s.

    Basketball court suicides with 5 mirkins. Then another with 10 mirkins.

    Circle up for some Mary, 25 mirkins, then 25 more, and then because we were just going for it, 25 more after that.

    Thanks for entertaining my playlist – music makes it easy to push harder.

    Peace.

  • No Gnews is good Gnews with Gary Ganu!

    Channel 12 news crew was there (as always) to record 4 men powering through, Bear crawls, mericans, LBCs, Jump squats Galore! Live grateful!