Category: Richmond, VA

  • Perfect 10

    Ten noble warriors came together at the maiden AO for the traditional Saturday beat-down.  Here is how it went down:

    • COP
      • Run the parking lot followed by parking space tracers
      • IW
      • DQ
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
    • Mosey to the turf field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 monkey humpers
      • 108 reverse crunches
      • 72 2x crab cakes
      • 36 burpees
    • Partner up for partner wheelbarrows followed by 10 derkins – rinse and repeat 4x for each PAX member
    • Run the outer edge of the soccer field for 5 minutes
    • Mosey back to the parking lot for COT with YHC taking us out

    Great to be with my brothers today, including some 3rd F at Starbucks afterwards.  It was certainly an F-U to soccer arms Q.

    God is good all of the time!

    Attila

  • What is your count?

    A dozen and a half men hit the frozen fields of Dogpile this morning for a beatdown to get the blood flowing on the 5th day this February. Having struggled to keep the PAX organized on Wednesday YHC decided a simple approach today.

    COP- Mosey to Burpee lake stoping twice for COP 20 each SSH, 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,

    The thang: Starting at one pole do 5 merkins first pole 5 WWII 2nd pole. Then 10 merkins 3rd and 10 WWII 4th continue building by 5. At 40 PAX was screaming mercy and some may have been questioning some of the PAX ability to count. At 50 audible called and we continued up from 50 by 5’s with squats and pole to pole lunges every other. 80 Drydocks, 85 LBC’s and with 10 minutes left YHC called BTTF. With 3 minutes to spare we stretched out the remaining time.

    Announcements: GLOW run 3.6.22 5pm see slack. McGruff is collecting Soup and any canned goods for Food Bank, bring to SOJ AO’s. Good luck to Vagabond running a 4 miler and jumping into the ocean for Special Olympics.

    Prayer Requests: Friends of Corned Beef and Wilson lost everything they owned in house fire.

    YHC took us out in prayer. A big thank you to the PAX who came out this week for WOR (Week of Respect). Turning 50 is not easy and you really start to put things in perspective. I so appreciate Wilson, Marmaduke, Honeymoon for bringing me into F3 and all the PAX for pulling me in. It has made a tremendous impact in my life.

    Make Today Awesome!  

  • Welcome back Probation

    11 fleet footed warriors came out prepared for rain. The rain held off until the last mile, and by then we needed it with the heat and humidity. Routes were:

    4.5s:

    Left on Pump, go through Gayton light, past Lake then Left onto Waltham Dr.

    Left on Chauncey Ln.  Chauncey turns into Raintree across Gayton.

    Raintree all way until hit Ridgefield.  Left on Ridgefield then go past Pump, turn into Glen Eagles and go back on Old Prescott.  This hits 4.5 miles.

    5s:

    Same as 4s but take right into Eagles View off Ridgefield and go until hit Glen Eagles.  Head back Glen Eagles then Old Prescott.

    6s: 

    Same as 5s but add loop around Godwin to get your mileage target.

    Announcements: Service opportunity 2/26 with Gypsy. Charity needs help unpacking a donated trailer of goods for local kids. Looking for 10 PAX (including older 2.0s) to help.

    NMS: Great to have 11 out, even with some regular runners missing. Nice to have Probation come out and post, having not run in 6 months. He held up fine. PAX seemed to enjoy the ample hills on this route and EF Hutton and YHC were reminded of the Century Classic route we both ran for the duration of Raintree. Gypsy took off with a sub 6 minute mile on Pump with Homer in tow. Nobody seemed to get lost as the Qs instructions were meticulous. EF Hutton is an official Currahee regular now, at least once he creates his own route and Qs it soon.

  • Just a Test

    A trio of runners joined a pair of boots for the enjoyment of a fine Virginia morning. The clock struck time so off we went our separate ways. According the janitorial staff wandering around Betty Weaver, this is what was rumored to have occured.

    Quick mosey to the bus loop for a warm up that included DQ’s, Heli’s, Arm Circles, Dead Man Hang, LBC’s and Hello Dollies. Wander over to the black top to try out some 4 corners to waste time and burn some energy. Exercises included merkins, American Hammers, Squats and Monkey Humpers. Burpees were performed between each round.

    Mosey to the Jungle Gym for a Stationary Dora. 50 Hanging Leg Lifts, 100 Bent Leg Lifts, 150 Dips. Do as many as you can while partner planks.

    Mosey back under cover for 50 lunges and 3 minutes of Broga to end a full week.

    BTTF, Numbers, Names, YHC took us out

    Announcements: Draper is doing some track work on Monday in celebration of his upcoming departure from “Hate”. 40 laps around the James River High School Track to commemorate each year. Come join the celebration with as many years you wish to join him. See slack for details.

    NMS: Great to get back out to Twin Team. This AO has so much to offer in variety and space, good mix today with Chap. Great working with him with ample mumble chatter. Runners put in some good hill mileage as well. Ran held off mostly, wind was constant but refreshing. Good work today gents. Great way to kick off the weekend.

  • 1/2 the PAX Respect

    7 strong showed up to Satan’s hill this balmy Friday to see what kind of beatdown YHC could muster on his 5th straight Q.  YHC felt this was a great idea weeks ago and now is questioning his judgement.  According to the bullfrogs that emerged from their slumber here is what went down.

    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:

    mosey to the coupon pile and grab a coupon.  Triple check # 1 Runner up the hill, Triceps, Curls.  #2 Runner to Otterdale, Rock copters, front raises.  Some rock holds, Lunges, and stretches to round out our time.

    Announcements:  GLOW Run 3/6/22 5 PM.

    Prayer Requests: To Vagabond’s close friends family.  To Wilson’s friend who lost their house in a fire.  To all those hurting and ill.  To our military protecting our freedom.

    Rosco took us out in prayer.

    Some great mumble chatter today and Rosco pointed out that half the PAX was now respect.  Way to work gentleman.  Make Today Awesome!  

  • Professional and Succinct

    With no one on the Q sheet, YHC offered up a hot potato run. With no takers, YHC called Reverse Carillon and off we went.

    The weather was toasty and unseasonably warm. The rain held off due to another successful no rain dance.

    Bodos took us out.

  • Lightpole super set

    Eleven strong posted for a Timberwolf beatdown. Quite a warmup happened and the PAX was thankful but well overdressed. According to the trashman here is what went down.

    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:

    Lightpole alley start with 5 reps on each end add 5 each pole up to 50. Exercises: merkins, monkey humpers, SSH’s, LBC’s, lunges, etc.

    had time started a reverso made it to 30 but we repeated each exercise at each pole on way up

    Announcements: Good luck to Vagabond and the polar plunge benefiting special Olympics. Mcgruff is collecting for the food bank SOUPer Bowl . Glow run runners and walkers wanted

    Prayer Requests:

    Duke took us out in prayer.

    Make Today Awesome!  

  • Today’s Forecast Not Sunny and 70

    6 Davillians made it out for the mid week run. The F3 App said sunny and 70 but in our weather app said otherwise. The warmer temp was nice and light rain changed that. Still the PAX got after it today

    Route – Reverse Rutland loop and finish with the Bojangles loop.

    Marco Polo and Hash lead the PAX with 5 miles. Corned Beef kept the leaders within sight and got in 4.5ish. YHC took a detour and ran part of the Knollwood loop instead of Bojangles and got in 4.4 miles. Mr Holland and Opus got in around 4.3

    SPIT ON THAT!!

  • No Legs Were Harmed

    7 strong assembled at Huguenot High School for another round of fitness and revelry that we call The FORGE. YHC had the privilege of stoking the fire on this drizzly day.
    Here is a brief summary for you viewing pleasure:

    Warm Up: Indigenous peoples run. Man in the back does arm circles, helicopters, and jazzercise (5 count), then runs to the front of the line. We worked our way down Forest Hill Avenue, then to the back of the elementary school.

    25 count LBC’s and Heels to Heaven.

    Exercise One: Indigenous People’s Bear Crawl: Man in the back does 3 burpees then runs to the front. We covered the length of the grass soccer field.

    Tooth Fairy up the set up stairs, then mosey to the next station

    Exercise Two: Ball Handlers – PAX line up wall in People’s Chair position. We passed the medicine ball down the line and back a bunch of times. 2nd round – 3 overhead presses with the coupon, then pass it down the line.

    Mosey to Brokeback Railing for Exercise Three: One PAX runs around the circle with the medicine ball. All others alternate between 10 jerkins, 20 WWII sit-ups, 15 squats. Rotated until everyone had run once.

    To the side of the school for 20 count dips, and 20 count Hitchhiker Incline Merkins (think I got that name right).

    Exercise Four: Man Harmers. These are the FORGE’s alternate version of Man Killers. 10 SSH’s, Forward Straddle Hops across the parking lot. 20 SSH’s. Repeat until we hit 80 SSH’s. According to Snuff’s calculations, we were at 500 plus total.

    Mosey back to the flag: Dead Man Hang and Apple Bottom Poppers to wrap things up.

    Numbers/Names/Announcements

    Fresh Prince lead us out with some powerful words.

    Final Thoughts: Strong work by all! Not completely intentional, but it definitely ended up being leg day. Great to see Dealer becoming a regular – keep it up. Last Call will be leading another incredible workout at Twin Team tomorrow – let’s represent. As always, we appreciated Flatline’s salute.

  • No Rain Dance

    8 hardy souls emerged from the gloom to get their day off to a solid start and to delay the rain by performing the following hot potato Q dance:

    Lockjaw warmed us up with helicopters, cherry pickers and SSHs.

    We then moseyed to the hard top to do a Lindsay comprised of donkey kicks and American hammers. This was followed by a cumulative four corners with 10 jump squats, 20 American hammers, 30 Carolina dry docks and 40 LBCs.

    The Q was flipped to Saab who took us to the side of the school for 4 alternating rounds of 10 dips at one end and 10 Derkins/10 incline Merkins.

    Saab passed the Q to Pucker. Mosey to Grove Avenue side of school (‘the front’) and do a curb crawl with Merkins/Derkins up to 7, Bear Crawl out, Crawl Bear back. We then moseyed to the tennis courts for 4 rounds – bernie sanders/karoake/lunge from one end of courts to other stopping to do 10 reps of an exercise between each court (jump Squats, freddie mercuries, WWIIs and LBCs).

    Mosey back around the school back to the flag, numberama, namerama and Pucker took us out.

    It is worthy to note that the rain held off until we were done as it has many times before it seems. Perhaps our no rain dance worked. Either way, Bodos was pleased with the weather report as a part of the prayer.