Category: Richmond, VA

  • Salad?

    With the words of Oyster looming in his head, “I have never had a complaint about food.” Machismo was worried that he would break the streak.

    Salad yes that’s right salad. Tomatoes, avocado, arugula, romaine, micro greens, chicken, corn, hard boiled eggs and lots of ranch.

    Machismo towed his trifecta of hombre 2.0s and was soon joined also by his M. 8 in total were in the respite care it and was a truly rewarding experience. Thank you Oyster for arranging it.

    Nancy beat me to the punch with his Sunday pregame drop off but Man I wish I could stay to sample his spread. I have no fears that the complaint department will remain closed after Salad makes the cut.

    Machismo was extremely blessed by the comment by a gentlemen on the way out. Having your kids here truly made this special.

  • 12 in 12 with 12 to 12 for 12

    TWELVE HIMs showed up in 12 degree weather to do a bunch of 12-rep work-outs to the 12th album of Taylor Swift for YHC’s 12th wedding anniversary.

    If you’re not nosy to know more, that pretty much summed it up.

    But if you’re interested to know what the hibernating earth worms saw at 6am today, here’s what went down:

    COP at the wind tunnel – timed to “Father Figure” and “Cancelled”:

    — SSH x12

    — Helicopters x 12

    — Ukrainian Soldiers x 12

    — Imperial Soldiers Walkers x12

    — Mike Tysons x 12

    — Merkins x12

    Mosey to the grass circle.

    We did 10 sets of 12 bear crawl + 4 freddie mercuries + 4 flutter kicks, 4 V-ups

    Mosey to the cage.

    We did a “chaotic” triple check – 6 rounds of 6 jerkins + 6 pull-ups + 12 squats

    Mosey to the grass circle again.

    12 rounds of 4 jump squats+4 merkins+4 swimmers

    Mosey to the amphitheater.

    Each HIM picked a workout to do for 12 reps each. some of the ones I remembered were (flutter kicks, V-ups with arm circles, merkins, chair pose?, run around the amphitheater, and upchuck’s favorite: burpees)

    Jump squat up to the grass circle.

    Indigenous run around the circle, and then back to the flag.

    Then we ended with 2 minutes of stretching, followed by 1 minute of silent reflection of people we are grateful for in our lives, as we lay in “have a nice day.”

    Numerama, Namerama

    Announcements:

    • Grateful for HIMs who went to the Bridge today
    • Grateful for HIMs who signed up for Breaking Bread this month
    • Flatline is called upon to serve an 11-month term in the Army
    • Frozen Triangle on Feb 7

    Sippy Cup took us out. Coffee at Libbie Market.

  • El Puente, Die Brücke, The Bridge

    It was 17 and windy at The Bridge. Despite that, it was a great day to be there. But then, it’s always a great day to be at the Bridge.

    We had a total of 15 for the workout.

    My timing was a bit off. We got there at 6:55. Mr. Rogers got out of the car for a pre-workout workout. He was soon joined by the rest of us. Salt Lick got his 100 Burpees in and we kept warm before the start of the workout.

    I brought a bunch of footballs which we passed around. Trying to catch and throw a football with mittens or thick gloves adds a new challenge. But I think everyone enjoyed playing with the footballs.

    Disclaimer

    • I am not a professional.
    • You against you.
    • Push yourself but don’t hurt yourself.
    • Modify.
    • Don’t leave here with more injuries than you came with.

    Warm-up

    • Mosey around parking lot back to the flag
    • 10 SSHs in cadence
    • 10 IWs in cadence
    • 10 Copperhead Squats in cadence
    • 10 Don Quixote in cadence
    • 10 each side Suzanne Sommers in cadence
    • 10 Flutters in cadence
    • 5 Burpees OYO
    • Stretch

    Mosey on the driveway to the north end of the parking lot for a Grinder

    Grinder: Divide up into groups of 3 with 2 on one side of the parking lot and 1 on the other side.

    • On the side with 2 partners, 1 runs to the other side, the other partner throws the football to him on the way to the other side. If you’re not running or throwing a football, then SSHs.
    • Stretch

    Mosey around parking lot back to the flag for 11s, Bro Code.

    • Shoulder taps; 2-count
    • Hammers; 2-count
    • Stretch

    Mosey some more and partner up for a Triple Check with football:

    • Partner 1: Mosey with the football to other side of Parking lot, do 5 Burpees OYO, and mosey back. Hand off the football to Partner 2.
    • Partner 2: Squats
    • Partner 3: SSHs

    Mosey around parking lot back to the flag: Partner up for a Squat ladder to 10 and back down

    • Partner 1 does 1 Squat. Then Partner 2 does 1 Squat
    • Partner 1 does 2 Squats. Then Partner 2 does 2 Squats
    • Partner 1 does 3 Squats. Then Partner 2 does 3 Squats
    • Etc.

    Ring of Fire: I started off picking an exercise and doing 10 in cadence, then tossed the football to someone else in the circle. Someone made the mistake of passing the football to Salt Lick. 10 more Burpees.

    With about 5 minutes left, we paired up and tossed the football back and forth, each time taking a step back. The idea being that the team with the farthest distance before someone dropped the football wins.

    Back in the circle and a couple other exercises before the

    COT

    We gave everyone the opportunity to offer any thoughts.

    I wrapped up with the following.

    You’ve probably heard the expression: Forgive and Forget. I’ll offer a few (not original) thoughts on this. Forgiveness is another word for ‘grace’. Your sins have been forgiven by Jesus. Embrace that. If Jesus will forgive you, you should forgive yourself. God also forgives the other guy who wronged you. Do likewise.

    Forgetting is another matter. It is good to remember when things don’t turn out the way you want. What is good is learning from those experiences. To learn from experience, whether your own experience or another’s experience, you have to remember them.

    Skip the pain of regret but remember the lessons you learn as you journey thru this life.

    COFFEE

    Afterwards, we drank some coffee and talked with the residents and each other. I never cease to be amazed at the ability of my F3 brothers to engage with others in the best of ways. Lot of good discussions and interaction between everyone.

    LOGISTICS

    We met at the Food Lion at Patterson and left at 5:40. That got us there by 6:55, including a stop in the woods to look for a frozen turd left on a previous venture.

    We left The Bridge around, roughly, 8:45 and drove to the Cumberland Restaurant. The food was fantastic and so was the camaraderie. But frankly, it took a while to get served. By the time we got back to the Food Lion, it was about 11:45.

    Blue Moon, Piglet, Pigskin, Mr. Rogers, Rosie, Borat, Salt Lick, Seymore, Banjo, Bootleg, 28, Moonwalker, Cheese Steak, Green Thumb, Go-Go

  • The 40’s Pre Storm Club

    4 Davillians none of which had Hate or Respect, braved the wind chill of 0 to get in a workout before the winter storm

    This how it went down

    Boo Boo and YHC did a short run around the Atlee parking while waiting on the LIFO’s then we mosey to the side entrance area of Atlee

    YHC’s Q

    COP (ALL IC) – SSH’s, DQ, Hillbillies, Copperhead Squats, LBC’s, Heels to Heaven, AL Prom Dates, Merkins, ARM Circles

    Mini Lazy Dora – Partner does wall sit and switch when needed for 50 Donkey Kicks, 100 Merkins, 150 Squats

    Bulkhead’s Q

    Quadruple Check – Bear Crawl from one wall and back, Reverse lunges in place, Step Ups, and Dips

    11’s – Monkey Humpers one side, Lunges, then Heels to Heaven other, reverse lunge back

    YHC’s 2nd Q

    Wind (Literally) Sprints – Rounds off out and back on the entrance way starting at 50%, 60%, 75%, 82.5%, and finish for 100% speed

    Mosey back to the VSF

    Bulkhead’s 2nd Q

    GRAMS

    Numberrama, Namerama, Announcements, Boo Boo took us out

    MOLESKIN

    It was cold for a ground and pound but the “courtyardish” area helped block the wind and the light made it feel 10 degrees warmer

    Glad to have Boo Boo out with us on a Saturday

    Fun Times during the 2ndF at The Local with Corned Beef joining in

    SPIT ON THAT!!

  • VQ in just before the snowpocalipse.

    Some interesting context: Today was the first day Scrams doctors said he could safely do anything strenuous. This HIM shows up with stapples in his head and blew this workout away just like the windchill that makes it feel like one degree today.

    warmarama:

    SSH, Merkins, Freddie Mercuries, X-Cross Sit ups, Don Quixote’s, Cherry Pickers, The Opus (because the PAX got mouthy), Copperhead Squats, Imperial Walkers.

    The Thang:

    Mosey to the field:

    COP#1: Tag Me in “Burpee across the field, but you are not alone.”

    • Pair off
    • One person runs to the fence and back while the other broad jump burpess across field to the same fence
    • When you finish, find one of the six pair and join them in whatever they are doing.

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 10 Dips,
    • 20 Flutter kicks,
    • 30 Alabama Prom Dates,
    • 40 No cheat merkins which is the first time Belay and Dookie can feel their fingers.

    COP # 3: Catch me if you can. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Lunges
      • Sideways Squat’s

    COP #4: Three man Relay with some frozen fingers

    • Mosey over to the playground and find a pull-up bar
    • One man does pull-ups, one man does push-ups, oh sorry tin man, “merkins,” and the third runs a lap, rotate when the runner returns

    COP #5: I don’t have a 5th thang planned, lets go do some wall sits and bear crawls until the time is up.

    Head back to the COT and asked Scram to lead us in some shoulder touches for the final minute. Countarama, Warmarama, anouncements and prayer.

  • Frozen Tundra of the Grid Iron

    With a 1 degree windchill and a frozen tundra, 4 of us managed to workout at the pickle ball stadium and playground (a little more protection from the wind).

    Warm up and 5 Burpees to get the blood flowing. Then to pickle ball stadium for: 4 Corners prostitute style with 5 Burpees, 10 Merkins, 15 Squats, and 20 WWIIs. Then a Lindsay of Step Ups and Dips, followed by a Triple Check of Run, Dirkins, and Step Ups.

    Playground for some Ground and Pound: 5 Burpees, 200 Abs (10-25 of: Crunchy, American Hammers, Knee Ups, WWIIs, WWIs, Heals to Heaven, Side Crunch, Irish Hammers, V-up Roll Ups, Box Cutters, and LBCs). Jack Web (1 Merkin to 4 Air Presses) to give Abs a break. Then finished off with 2 rounds of 5 Burpees, 10 Squats, 15 Carolina Dry Docks, and 20 Side Straddle Hops.

    Stretched, gave thanks, and went to coffee.

  • Trojan Trifecta!

    3 Trojans emerged from the gloom for a high school beatdown!

    Warmarama OYO with plenty of chatter!

    The Thang!

    Mosey to the bus lot for a round of Triple Check P1 Moseys across the lot to touch a light post and back. P2 Dips. P3 step ups or box jumps.

    Mosey to the round about – Lunge the loop, at every break in the curb perform 2 squats.

    Mosey to some parking islands – P1 curb crawls the island while rest of PAX performs a series of merkins until every PAX performs a curb crawl.

    Run through the parking lot lanes and perform 4 sets of 20 reps of various core exercises. Perform 20 Incline merkins and 20 pole smokers

    Mosey BTTF for a good 30 mins of more mumble chatter before we went our separate ways. Great workout men! It was really nice to have more than usual at the Loco Motion relocation! Just too bad we don’t have a coffee shop this side of town now.

    Come on out to Beavers Pre Frozen Triangle – Frozen Triangle! I’ll have coffee and some of us will be coming out for a 06:00 ruck/run. Just bring a kettle bell of your choosing.

  • Hot Potato

    Q sheet was empty, so we played Hot Potato. Tzatziki opened the beatdown, Ponch closed it strong.

    Warm-Up

    • Side Straddle Hops
    • Cherry Pickers
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • The Herm Worm

    The Thang

    3 Rounds:

    • 15 Squats
    • 15 Kettlebell Swings
    • 7 Single-Leg Deadlifts (each leg)

    Mosey

    3 Rounds:

    • 12 Merkin Pull-Throughs
    • 15 Chest Press
    • 12 American Hammers (DC)

    Ponch Takes the Q

    Farmer Carry Grinder (30 lb DBs):

    • Farmer carry to mid-lot → 15 KB Swings
    • Farmer carry to far end → 15 Skull Crushers
    • Farmer carry back to mid-lot → 15 American Hammers

    Remaining PAX completed a shared grind:

    • 1,000 SSH
    • 500 Merkins
    • 500 Squats
    • 500 American Hammers
    • 500 LBCs
    • 500 Flutter Kicks

    Announcements

    • The Bridge – Saturday
    • Frozen Triangle – February 7

  • 1000 and counting

    Many have been reminding me I have not posted my 100 post Q from 1 week ago. Well there were many numbers and figures to calculate in order to give a proper description of those 100 posts.

    In my 1000 posts there have been:

    82748 Merkins

    98657 Side Staddle hops

    0 proper SSH

    362 Coupons

    72563 Farts

    1 PAX driven off by a Mom joke

    1 PAX that made me toss Merlot (Thanks Cerano)

    1 Deer that bounced off Honeymoon’s truck and was immediately ran over by

    72 farts by Wildcat that almost made me toss Merlot.

    100’s of HIMS that have made an impact on me and my life.

    Endless mumblechatter

    Millions of laughs.

    1 Gratefulness to this PAX.

    As far as the workout, we did it, and that is all you need to know. YHC took us out in prayer. SYITG!

  • On a Scale of 1-10

    Seven of Westmoreland’s finest gathered for what may be the last running meetup for a while. Consensus was no one wants to run on crunchy black ice. Regardless, YHC called a route that was only partially stolen from Marv. That’s what you get when you sit in a car and plan a route before stepping out.

    The Route

    • Meander over to Malvern and right into Windsor Farms
    • Do the back loop around to left on Dover
    • Cut through to Lock Lane
    • Inspect to see if we can sneak past the guard gate
    • Right on Charmian
    • Left on Charmian
    • Right on West Hillcrest
    • Left to Cary then cross to Oak.
    • 4s Oak to Grove then back home.
    • 5s/6s Oak past Grove, past Patterson to a right on Park
    • 5s right on Commonwealth (a little short)
    • 6s right before 195 then back on Grove

    Numbers, self-rating, YHC took us out.

    Announcements

    • Pigskin still going to the Bridge tomorrow, see Slack
    • Blank Space VQ at Dogpile tomorrow
    • Frozen Triangle coming up Super Bowl weekend
    • F3 is open to everyone once, then men

    Moleskine

    There were some crazy bikers heading east on Cary when the 5s crossed Cary into Windsor Farms. I mean, who bikes when it’s that cold, doesn’t stop at stop lights, and has music playing on a bluetooth speaker while riding? Must have been some of those millennials. We put them in their place.

    Conversation in COT centered around rating scale of rabbits and how accurate it can be when it’s 0530 and dark.

    Stay warm my friends.

    Splinter Out