Category: Richmond, VA

  • Fudd’s Rubber Ducky

    A great eight came out for F3’s earliest workout. We had stars, clouds, humidity, and a little bit of oversharing. Due to some members wishing to recover from injury prior to BRR, YHC kept the mileage manageable.

    Mosey across the parking lot for COP. Pick up some blocks and let the fun begin.

    11s – Murder Bunnies across the parking lot while doing Merkins/Box Cutters as the exercises.

    Triple Check – Wall sit, elbow plank, and 40 Monkey Humpers as the timer.

    Half-Dora for 1 – 10 triceps extensions, 20 bicep curls, 30 bench press – all with the blocks. Lunge across the parking lot and back – 5 sets

    100 two count flutter kicks

    Beast with Blocks was called, though we got halfway through. Exercises were squats, Softball APD, and kettle swings.

    Quick round of American Hammers.

    Bodos took us out.

  • Pipe Dream

    Five men convened at the Pump House parking lot to tackle a sweaty Sunday morning trail run. We started across the bridge to the Buttermilk Trail and headed down stream. Offshore is a fan of the WPA/National Park vintage style James River Park System posters and one of the landmarks he had yet to visit was the Pipeline Walkway so he and QIC decided to tackle it. Anthrax and Peta stayed up on the mainland and met back up with us at the Belle Isle parking lot. Helix wasn’t quite feeling the full eight miles so crossed at the Teapot. Sippy broke off early to make a prior commitment.

    We all met up back at the Pump House and appreciated the beautiful but extremely humid morning opportunity to enjoy the great park system we are so fortunate to have traversing through the heart of our fair city.

    QIC always feels better when he has the opportunity to end/start the week with a visit to the trails with likeminded companions.

  • Nothing to See Here

    Just a couple of dudes stretching out at 5am on the basketball court. We did a full body routine including the newly named Super Pigeon. We missed Brogi Master Last Call, but were able to power through nonetheless.

  • Just a Little Bird & Bees

    Pick the lesser of 2 evils Handshake…YHC or Pigskin.  Back to school beat-down went as follows:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm Circles
      • Stretch
      • Merkins
      • LBC
    • Beast
      • Burpees
      • Squats
      • Crab cakes
      • HRM
      • WWII sit-ups
      • Reverse crunches
    • Lindsay at the bleachers with bench kicks and dips
    • 3x check – APD, pickle pounders, run
    • Ring of fire
    • COT with YHC taking us out

    Good to see the PAX today as HBR gives the middle finger to Iron PAX.  YHC is spending this week teaching the birds and the bees to his 11 year old 2.0, so a special honeymoon suite 3x check today.  Hope all the bystanders enjoyed. 

    Convergence Monday at 7 am at Dogpile.

    Continued prayers for everyone as families transition into a new school year and new phases of life.  God is good all of the time!

    Attila

  • Hillacious

    Yep, a play on words, but none the less – true. Fifteen early morning mountain goats set off into the humid fog for parts unknown. UR to Westhampton Way to Glen Parkway to Westham Parkway and then take a left. Drop down to Westham Station where the fun begins.

    Left on Old Bridge and a right on Highland. Come back to the fork for the following:

    4s – Return to Westham Station and return via the bat cave.

    5s – Up/down Old Bridge to Westham Station, up/down Panorama, and return via the bat cave.

    6s – Up/down Old Bridge, up/down Highland (again) to Westham Station, up/down Panorama, and return via the bat cave.

    Fudd took us out.

  • Absolution Prostitution

    Fourteen willful recliners laid prostrate to dry the glistening dew-dropped fields of No Toll this morning. They started with something like, Ukranian Soldiers, Merkins, Parker Peters (Slow opposing mountain climbers), Imperial Squat Walkers, WWIIs, DQs, then moseyed to the aforementioned fields. The paper perfect absolution began from the pavilion then went 25 Alabama Prom Date (Modify as Neded) then back to the shelter for penance continuing on in the common fashion with, 25 APD, 50 opposing appendage superman’s, 75 American Hammers, 50+50 Obliques BCs right then left. The Supermen spent too much time in mumble chatter so YHC audibled for single count. Those small muscle exercises take a lot of concentration to do them right and like other things shouldn’t be rushed. Thoroughly exonerated Pax then bear crawled Indigenous People style part way back for a toll to ward of trolls and a little 45 seconds of timex with Merkins and Imperial Squat walkers. Just like indulgences this looked good on paper. We were all forgiven to not do such a prostrate prostitute again.

  • Finger Lickin Good

    With no M or 2.0s available to assist in the kitchen, YHC decided to curate instead of cook Sunday’s Breaking Bread meal: Publix fried chicken, basil and feta rigatoni salad, fruit salad, iced tea, and cookies-n-cream frosted cupcakes. Plus two bags of nectarines and a bag of tangerines for the week. The residents really appreciate that we are thinking of them, and Barbara sends her regards.

  • been a long lonely lonely lonely lonely lonely time.

    Nary an individual shewed up today. hence, yhc ran quarter mile repeats and will saveth the workout for Friday.

  • Cumulative beast

    On a bright and sunny morning 6 Pax showed up. We missed a lot of regulars who ran marathons, were sick, or just missing-in-action. Roger Roger, following his commitment to bring three FNG in a week, brought one of his neighbors who was named Green Hornet.

    Trying to impress FNG, after the warm-up, we did cumulative beast: starting with hand-release-merkins, then added WWII, squats, 2 count Freddie Mercuries, crab cakes, finishing strong with burpees. Not much time left, so we finished with circle of abbs each calling 20 favorites: heels to heaven, LBCs, mountain climbers, American hammers, WWII. Overall a good start for a day of fun.

  • Back again

    Four posted for the most recent Punisher. Warm up in the parking lot. Relocate to a section of wall near the front door of the school for a Dora with Bear Crawl and Lunge as the conveyance and Merkins, WWII Sit Ups, and Squats as the exercises. Mosey to the other side of the school gym for a few Tabata rounds. Follow with a few rounds of Mary and a Jack Webb. Return to the parking lot for the COT.

    Welcome back Adderall.