Category: Richmond, VA

  • Crazy Cat Lady

    It has been awhile since YHC has posted and Q’d No Toll…Being from north of the wall, tolls were paid and rolled into a gang of 14 F3 brothers ready for a Tuesday bootcamp and here is what went down:

    COP

    We mosey from the flag to the Tower Paved lot and circle up for 20 SSH, 10 DQ’s 20 Helicopters, 15 armcircles, 10 small and 5 big, Reverso, 15 Ukrainian* Soldiers, 15 Imperial Walkers, 20 – 4ct American Hammers, 20 LBCs, 20 Flutter kicks, 10 Reverse scorpions, 10 scorpions and 20 merkins. We mosey to the soccer fields and YHC sets up glow sticks for the first event.

    THANG

    YHC drops the glow sticks at the 25, 50, 75 and 100 yard mark for a Red Barchetta. So as a group we run to the 100 yard glow stick, 100 SSH, back to start and plank for 6. Run to 75 Yard mark for 75 LBC’s and back to start and plank for 6, Run to 50 yard mark for 50 squats and back to start and plank for 6, run to 25 yard mark for 25 merkins and back to start and plank for 6, then run 10 yards for 10 burpees and back to start and plank for 6.

    Next we divide into groups of 3 for a triple check as 15 total was perfect. Partner 1 is the timer running to the other side of the field and back, P2 – performed alternating lunges and P3 – performed dips on the bleachers. We did this 3 times.

    Next we had the Bearmuda Triangle as YHC re-arranged the glow sticks into a triangle with the corners about 20 yards apart. First rotation, bearcawl to next corner, 1 merkin, 2nd corner 2 merkins and 3rd corner 3merkins. Next we lunge to first corner 1 squat, lunge to second corner 2 squats, lunge to 3rd corner 3 squats.(This rotation was a breather set for recovery…to really push this the triangle should be 3 sets of bear crawls) And the last rotation, bear crawl to first corner, 1 merkin, bear crawl to 2nd corner 2 merkins and bear crawl to 3rd corner for 3 merkins.

    We divide into different groups of 3 and perform another triple check, partner 1 ran from starting point to the soccer goal on the south, then to the soccer goal to the north and return to start as the timer. Each group had dealer’s choice for the 2nd and 3rd exercises to work on an exercise of their choice. We wrapped this up and moseyed to the flag.

    Numberama, Namerama we discussed announcements, prayer requests and determined an FNG’s Chad (Doozy’s recruit) name and with this bunch it was all over the board! Chad wore a UK shirt so started with Louisville, Rick Patinio…tounges came out with multiple languages(Portuguese and Spanish)…crazy cat lady…guys we want Chad to come back…so we settled on Juanita! So welcome Chad you are now Juanita in F3. Mumblechatter was fierce this morning!

    We close up into a manball and Tryhard took us out in prayer!

    Moleskin

    We have some announcements – Tomorrow is a Hump Day Happy Hour at PBR on 301 in Mechanicsville. Easy directions as it is the 4th stop light north past 295 take a left and PBR is on your right in a strip mall. Great beer and food here and we hope to see you there.

    There is a convergence in Dogpile this weekend as we ask for the groups in DaPile and Rock and Roll to meet at DogPile for the 1st weekend of each month.

    Finally, I Q’d No Toll when Neil Peart (drummer from Rush) passed away in January 2020, I would argue that he was the best drummer ever and quite the writer of most of their lyrics.

    Keep crushing it gents as it is always an honor to lead! Cheers…CB!

  • Spring Training

    The Handshake timer went off at 0530 in the Heartbreak Ridge parking lot for 8 PAX for a beatdown that went something like this:

    COP: SSHs, IWs, DQs, Merkins, Freddie Mercurys IC.

    Mosey to the benches for 11s: Box Jumps and LBCs.

    Mosey to the football field for Sally with Merkins.

    Mosey to the baseball field for Paula Abdul Reverse Jack Webb: Advance two bases, 4 Reverse Crunches, go back one base, 1 WWII, Advance two bases, 8 Reverse Crunches, go back one base, 2 WWIIs, …, 40 Reverse Crunches, go back one base, 10 WWIIs. Modes of transportation going back included Bear Crawl, Crawl Bear, Bernie Sanders, Karaoke, High Knees, Butt Kickers, Lunges.

    Mosey back to the football field for Burpee ROF, American Hammers IC, Merkin ROF.

    Mosey up the hill for the COT.

    Prayers for Ukraine, including Lighthouse’s family in Kyiv. Happy hour at PBR in Daville tomorrow (Wednesday). See Slack for details.

    NMS: YHC is missing baseball. PAX required a clinic on taking a lead and running the bases as their natural inclination was a slow mosey around the bases. PAX are now ready to take home from third on a passed ball, or score from second on a single. Welcome to High Heels, downrange from Knoxville. He has visited over 50 AOs.

    Hoedown PAX’s legs are still recovering from Pigskin’s Q yesterday, including YHC. There are signs of spring, including a brighter sky at the end of the beatdown, but Attila is still going nuclear with gloves.

    It turns out the finance guy and the analytics guy aren’t good with numbers. Honeydo is working on the interest rate for the Reverse Crunches loan we took out at second base. Pinto demonstrated perfect form during the Merkin ROF – how did he and everyone do during Sally? YHC did not make it to the end. Maybe next time.

  • Vampires and Light

    Hoedown: we had a dozen gather in the gloom at Tuckahoe. I turned on my headlamp with fresh batteries as we gathered prior to the start. This resulted in a ‘vampire terrified of light’ reaction from Handshake. Tuckahoe is pretty dark until the lights at the school turn on at 6:00 AM.

    EF Hutton and I have been to a lot of workouts together but this was the first time where he was here when I Q’d. Garbage Plate and Neutral came in a bit late but still found us.

    One of the exercises I called is labeled “LaLanne” back in Charlotte where I came from. Jack LaLanne (1914-2011) was famous for preaching the benefits of regular exercise and a good diet. Per Wikipedia, as reported on LaLanne’s website, he performed several noteworthy feats of physical skill and strength. At the age of 70, he towed 70 rowboats, one with several guests, 1 mile. Wikipedia also says that the feats listed were as reported on his website and “not necessarily entirely accurate descriptions of what LaLanne actually did.”

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: side church parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Back church Parking lot: 20 Squats, 10 Shoulder slap Merkins, 15 Crunchy Frogs, stretching exercise

    Find an intersection of the parking lot lines, in cadence: 20 clockwise (jump in each quadrant), stretching exercise, 20 counterclockwise, stretching exercise, 20 back and forth

    Warmup: side church Parking lot: 10 Don Quixote, 10 Hand Release Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW Toe Taps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty Hookup: People’s chair Muhammad Ali

    To the railings: Gomer’s sobriety test aka Dips: 8 each leg in cadence. You can cheat using the rail if you lose balance

    Railings: Bulgarian Split Squats 10 each leg, 10 Derkins, 9 etc.

    Up to the grassy area behind the school: 10 pull-ups, 20 LBCs, 2 times

    Back to the grassy area: 20 Heels to Heaven, 60 count leg lift

    Announcements:

    2nd F At PBR on Wednesday

    Take-out by YHC

  • Went for 10

    5 Davillians logged their long run on Saturday. The loop would send us through 3 to 5 different neighborhoods with distances at 8.5 and 9 miles but if you were Mr Holland went for 10 miles

    TClaps to him for going the extra distance

    Coffee at the Local Cup afterwards where Yard Sale joins us

    SPIT ON THAT!!

  • River to River route

    If 1 runner runs in the Gloom does it make a sound?

    From BWES to the river back up through JRHS once around the track out to River Downs back out and once around the track through JRHS down to the river and back to BWES.

    About 7 miles

  • Lost Run

    YHC had the Q for Tomato run and wanted to review a route that can be confusing for travelers, even the locals may miss a turn or two. We have been having a group of ruck folks show up at 5am so YHC came to a lot with some cars present for this event and they were well into the workout. Mr Holland showed up and we began our run right at 5:30. This route took us through three different communities and was a relatively flat route and we ran about a 9:15 minute mile pace. We returned to the Rutland clubhouse and met up with Marco Polo who ran 5 miles. We ran 4.3 miles the ruck walkers showed up and they logged about 3.5 miles total.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Great mumblechatter this morning when everyone gathered around at the end of the workout, we discussed the upcoming 1/2 marathon that is coming up in early April. If you are interested in signing up we have a team and so far it is Corned Beef, Spit, Bulkhead, Opus, Doozy that have signed up and Mr Holland is looking to register. Anyone that may be reading this back blast and is interested can contact Spit for more details.

    Announcement – We will be hosting a 2nd F event at the PBR located on Route 301 starting @ 5:30 and going until 7:30. We look forward to seeing you there if you can make it.

    Nice run this morning see you in the gloom, Cheers…CB!

  • DaVinci’s Chili

    On the menu was a bunch of different types of delicious foods. To start off, the main course was homemade chicken chili – made with lots of healthy and fresh vegetables, including tomatoes, a variety of types of beans, corn, and peppers. This tasty, flavorful recipe has been in our family for years, and it is a favorite at many family events. To go with the chili, there was also fluffy, buttery Italian bread. We also packed many toppings for them, including sour cream, shredded cheese, hot sauce. For dessert, we made crispy, delicate brownies. And to drink, there was lemonade and sweet tea.

    -DaVinci

  • OTB 2/27

    6 men and 1 dog hit the streets this morning!

    1 – Runner for 7 plus miles, Strong work Bo

    4 Ruckers and 1 walker got 3.5.

    Make it a good one gents.

    Duke

  • The Geese were Pootin

    A dozen at Gridiron today. Huge quantities of Canadian Geese were pootin which required some selective changes in the location of some of our exercises. It was great to see 12 people today.

    You have to be impressed with the courage of the Ukrainians, and admire their President, Zelensky: “I need ammunition, ‘not a ride’.” I offer my thoughts and prayers for Ukraine and those (Lighthouse) that have family there.

    To the goal line of the football field:

    20 SSHs, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise

    To the parking lot closer to the school:

    20 Ukrainian Soldiers, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    To the parking lot in front of the school:

    20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the side of the south side of the school:

    20 lunges, 10 Stagger arm Merkins, 20 Dollies and a stretching exercise

    Using the loading dock: 3X

    Behind the railing to the loading dock: 20 Squats, over the rails and down the loading dock: 20 APDs

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    To the bottom of the hill up to the football field: 3X

    10 Get-ups, up to the top of the hill, 10 hand release Merkins

    To the parking lot, find an intersection of lines; jump in each quadrant:

    Jump in cadence counterclockwise 20 count, then 20 times clockwise, then 20 times back and forth over a line, stretch in between ’20 count jump’

    To the historic school’s pull-up bars, near the pickle-ball courts: 3X

    10 Pullups, 10 Dips (on parallel bars), 20 LBCs and 20 squats:

    Back to the fence around the football field:

    Gomer’s sobriety test: balance on one leg while touching ground 3 times per cadence: 8 each leg.

    Back to the parking lot for stretching exercise and then 6-inch leg lift for 60-count.

    Finish with 5 Burpees in honor of an injured Homer

    Take by YHC

  • The Inaugural Soon To Be Named Run That Shall Not Be Named: Breakfast Club.

    Six warriors of the road arrived 30 minutes early on their steel horses for Wake N Bake™️, Breakfast at Tiffany’s™️, Paint it Black™️, Morning Wood™️ or just simply a run in the woods.

    We started at the flag, ran toward the nature center, took the loop trail through the woods, then back to the flag for an approximate total of 2 miles. We had to hurry back; Doozy said something about taking us to a Moroccan nightclub. Sounds like fun!

    Anyways, I am Bone Thugs, and I’ll see you at the crossroads.