Category: Richmond, VA

  • Kubotas are Better than John Deeres

    Eleven non-recovering NC runners gathered at the darkest AO for some Splinter magic. Moon was almost full and the sky was reflecting plenty of airborne water particles, 100% possibly. Regardless, we wandered over to the jacked up Ford truck to attempt to pick up GP before we decided to just depart for our mission. The goal? Make everyone jealous for not posting at Hoedown. Mosey over to the church parking lot via Lindsay and Forest for…

    COP

    • 1x Burpee
    • 2x Merkins (+ 1)
    • 3x Squats
    • 4x LBCs
    • 5x SSHs
    • 6x Burpees
    • 7x Merkins
    • 8x Squats
    • 9x LBCs
    • 10x SSHs
    • 11x Burpees
    • 12x Merkins
    • 13x Squats
    • 14x LBCs
    • 15x SSHs

    Next exercise is… the mosey. Over to Silverspring Drive, stopping at Carriage lane. Partner up for a version of love hill, uphill. One partner runs to the top of the hill while the other performs an exercise. Flip flop until both partners are at the top. Exercises were Bear Crawls, Lunges, Broad Jumps (not walk out Burpees).

    Quick right on Spotswood and continue up the hill, past the illegal court, stopping at the right turn on Spotswood for the next version of love hill. Partner up. One person runs to the bottom of the hill while the other performs an exercise. Flip flop until both partners are at the top. Exercises were Crab Walks, Monkey Walks, Walk out Merkins.

    Collect the six and then mosey up Paris. 11s to the bottom of the cul-de-sac with diamond merkins and jump squats. Collect the six and mosey back to the parking lot where we almost were run over by a teacher (who was complaining about previous attempts to help carrying supplies into school) while completing Flutter Kicks and American Hammers.

    Numbers, names, YHC took us out.

    Moleskin

    Great bunch of men this morning. Some shed clothes, some said they were new but really were not, some tried to drink breakfast beers. Regardless, these are strong men. Grateful to have an opportunity to lead today.

    Announcements

    • Shawn G Hogan beer mile on 10/29. Virtual options available
    • Prayers for those in need, especially those who were spoken today that need extra support
    • Prayers for Bodos who is already beginning to forget his age

    Always a pleasure today. Thank you for letting me lead.

  • Milestone Field

    I was hoping for some FNG’s but seeing none, we started the warmup at 7AM. It went something like this: 10 burpees, arm circles, cherry pickers, hand release merkins and lbc’s.

    The Workout: 1st – 4 corners on the soccer field. At each of the 4 corners we did 10 burpees, 20 merkins, 30 heals to heaven and 50 mountain climbers. 2nd was 11’s across the soccer field. 11’s included box cutters and jump squats. 3rd – 3 times back and forth across the field – run 1/2 way, lunge 1/2 way. Turn around and do the same. Do this 3 times. 4th indigenous persons run (person in the back does a burpee and runs to the front). 5th was tunnel of love starting at the edge of the field, going to the center. I think we did one last thing but I forget.

    Circle up for numberama, namarama and announcement. There was some talk about getting together to plan the group runs for next year. Wild Thing took us out with a prayer. 4 of us went out for coffee afterwards. I look forward to hearing reports on how Opus’s trio did at the coffee shop at 10.

    It’s Monday and I’m still sore so I had a good time. Thank you all for letting me lead. SYITG.

  • Anvil Taper Run

    YHC showed up to Atlee HS and saw 2 vehicles already onsite for the Ruck walk and Speakeasy came in hot and we started on an Easy pace 10 min mile run for a little over 3 miles, followed by a 1 mile fast walk cool down. We went through Giles to the back entracne returning via DeWitt over the bridge and a couple of laps in the Atlee HS parking lot to get 3 miles.

    Mudface and No Idea logged about 4.5 miles on their ruck walk.

    Numverama / Namerama, No Idea took us out in Prayer.

    Note – Plan to take the rest of the week off for rest until the run that will start Early on Friday. Apologies on the delay of this back blast as YHC was preparing for the BRR and glad to have this workout prior to the Race.

  • Coronation, Abdication… Merkin? Vocabulary refresher

    According to anecdotal accounts of events, 11 men materialized from the gloom at Dogwood Dell to take part in organized exercise and self-improvement. This is what transpired.

    PAX started carrying coupons freshly snipped from the latest Penny Saver over to the Ha’ Penny Stage where CoP was convened:

    SSH IC x 10, Helicopters IC x 10, Imperial Walkers IC x 10, Dead Man Hang, LBC IC x 10, The Merkin IC x 10

    Remaining in the general vicinity, Touch a Tree: Partner up with one coupon per team, 3 rounds, runner touches 4 different trees per round. Coupon exercises per round – Curls, Shoulder Press, Rows

    Mosey to the pit of Ampitheater: Starting at the base each man repeats the following exercises at each ascending level in counts of 2, 3, and 4 respectively, returning to the pit by way of a run around the outside of the facility – Round 1 – Merkins, WWIIs, Step-Ups; Round 2 – Dips, LBCs, Squats; Round 3 – Incline Merkins, V Ups, Lunges (curtailed at about 75% in interest of time and allowing for another activity to wrap us up)

    Mosey to the Triangle: Bear crawl + 10 LBC, Jog to bottom of hill + 10 flutter kicks, Bernie Sanders up + 10 Merkins.

    Back to the cars and 1 minute of plank to 7:00.

    Announcements: 8th Anniversary Convergence at Gridiron 7/24 @ 7:30a; Sit n Sip/Retreat/Cornhole Tourney later on 7/24 @ Gomer Pyle’s in Amelia County; Shawn G Hogan Beer Mile 10/29 @ 7p – see Faceplant for details

    Safe/successful completion and return home for BRR participants was on our minds as QIC took us out. I am grateful for the opportunity to lead and be lead by the men of F3. My life has changed significantly over the past 5+ years and F3 has been an enormously positive factor pushing me toward positive change for myself and everyone around me.

    Mumble chatter during the workout and continuing after at Libbie Market carried an air of aristocratic propriety. The status of British Monarchy following the passing of Queen Elizabeth was on the mind. “When Prince Charles becomes King and decides he doesn’t want to be King anymore it is called….Coronation?” The proper terms and usage of coronation, abdication, succession, and merkin were discussed and general agreement was reached on proper use of each. Take care if you decide to do your own research and google the terms on your own…

  • BRR Recovery

    5 men posted at DaVille to get their week started right. YHC was very surprised to see Corned Beef this morning after his BRR adventure.

    • COP
    • Catch me if you can
      • P1 bear crawl
      • P2 mosey around inner bus loop
      • Repeat 3 times
    • Tennis drill
      • Mosey to the tennis courts and each PAX gets a court
      • The Q will call out a spot to run to (e.g., right baseline), the PAX runs to that point does a burpee and returns to the center baseline
    • 4 corners
      • Stay in the tennis courts
      • Corner 1 – 10 merkins
      • C2 – 10 merkins + 20 squats
      • C3 – 10 merkins + 20 squats + 30 LBCs
      • C4 – 10 merkins + 20 squats + 30 LBCs + 40 mountain climbers
      • Reverse the corners without the cumulative exercises
    • Mosey back to flag, numberama, namerama, Corned Beef took us out
    • Notes:
      • Congrats to Corned Beef for completing the BRR
      • Great effort by all today

  • Remember 9/11

    Runners earned 6-10 miles, Walkers 3.5,

  • Everybody Wins

    A lucky number 7 braved the humidity of Satan’s Hill. Most were expecting a Duke Q however after a long day of Sunday football YHC knew he may need to take the reigns. At 530 no Duke so let’s roll.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Get to know the neighborhood and what YHC thought of Sunday’s games. Mosey up Otterdale to cul-de-sac #1. Failed first question run to the bottom of sac for 20 merkins, 20 merkins back up top and AG for the six. To the next sac also wrong so 20 WWII’s at all 3 stops of this double sac. Mosey to next. Wrong again 20 squats on all 3 stops here. Next one correct mosey to intersection repeato 20 of all previous exercises. To Wilson’s sac for 20 Drydocks. Mosey to next intersection for repeato of 20 each of all 4 exercises. Mosey BTTF. A few light stretches to take us out.

    Announcements: For this Browns, Guardians, Buckeye fan it was a stellar weekend of all wins! I do not get many of these! Retreat and 8 year convergence 9/24, See slack.

    Prayer Requests: To the survivors and those that perished on 9/11. We will never forget.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Just the facts sir, just the facts

    YHC posted with about 115 other PAX in the 6:00 wave at the Lincoln Memorial in DC for the 5th annual 9/11 Stairclimb in the pouring rain. The first wave of early risers went off at 5:00 and had what looked like about 50 PAX – according to the tourists and the couple getting their wedding photos in this is what happened this year.

    Run, walk, crawl whatever you have to do to get up and down the Lincoln Memorial steps with a beatdown at the bottom while waiting for the 6

    There are 87 stairs, you should touch every one on the way up and on the way down, Repeto 24 times. Quick math says that’s 2,088 stair touches each way for all the stairs that the firefighters on 9/11 had to climb in one tower. I believe only on other HIM actually ran in both waves this year, 48 times up and down. Hightower and a hand full of other HIM rucked from his house to the Memorial before the fun started. YHC did wear his 30ish pound ruck sack and ran most of the time but did have to walk on the steeper steps from time to time.

    After all was said and done there was a coffateria on Ohio street

    NMS:

    This was YHC’s second time to visit this AO and I had just as much fun as the first trip. YHC made it a point to try and meet at least 5 new PAX but once you introduce yourself to 1 person they tend to introduce you to their PAX and snow ball gets really big. I can’t remember half the names I learned today.

    Just like last year there was a couple getting their wedding pictures taken and just like last year F3 photo bombed most of their better pictures.

  • Presidential Fitness Test

    On a nice 60 some degree day, I thought now that school is back in session, let’s try a modified version of the Presidential Fitness Test. I think it was met with mixed reviews but that is cool.

    COP: DQ, DMH, Merkins, FMs and ACs.

    Mosey to track. First part of the Fitness test – 1 mile run. Results ranged from 7:15 to 8:40, not bad.

    Mosey to near typical field which had work done. 1 minute all of the sit ups you can do. Johnsonville knocked it out of the park with 65 sit ups!

    Mosey to playground and do all the merkins you can in one minute. I think someone was able to get to 60. We are not such an old group after all.

    Mosey to Strykers parking lot and do modified shuttle run. For those that participated, Fireman Ed was the slow one. He su%ks.

    Mosey to chin up bar. Do as many chin ups as you can in one set. I did nine; I think a couple hit 12. Nie work again. Back to playground we go.

    In honor of the first responders on 9/11 who climbed 110 floor at the WTC, we did a Dora with 110 2 count MCs, 220 squats and 330 SSHs. The other person ran to the second truck, did a burpee and then ran back.

    We finished with American Hammers, flutter kicks, heels to heaven, a round of Mary and some stretching. We then prayed for all those suffering from health issues including Gyspy’s sister. Convergence in 2 weeks at Gridiron at 7:30 a.m. and the “retreat” is after Convergence. Hopefully BRR went well for all participants. Praise for a so far successful neck surgery for my M, Firewoman Kate.

    Enjoy your weekend. Remember those that lost their lives on 9/11.

    Fireman Ed

  • Big Wood

    Big Rig got in a 3 mile run on his own before launch time then joined Chaplain and YHC for another 2 miles of Morning Wood. Mumble chatter included weight loss accomplishments, increasing pull up reps, and upcoming races. Big Rig is an inspirational guy. He’s lost about 50 pounds over the past year and will be doing the Fall 10k in Waynesboro. He had to leave before Rock N Roll due to momma bear in town visiting.