Category: Richmond, VA

  • What to Expect at BBall Practice

    7 warm and fuzzy fellas arrived at W Dog to get the hardest part of their day over with. According to the deer strolling through , this is what might of happened…

    Mosey to the pump station to get warmed up

    SSH’s

    Helicopters

    Don Quixote’s

    Imperial Walkers

    Merkins

    Quick Mosey over to the hill with alternating 10 Merkins and 5 Burpees at each light pole

    Mosey over to the bottom of the Triangle

    Bear Crawl the entire way up the hill with exercises in between

    ¼- 25 WWIIS

    ½- 50 Flutter Kicks (2 count)

    ¾-  75 LBC’s

    At the top- 100 Mountain Climbers (Single Count)

    Mosey over to the Rusty Cage for a Triple Check

    P1- Timer, Run to fire hydrant and back

    P2- Pull Ups

    P3- Dips

    Mosey over to Penny Stage to grab some coupons

    Shoulder Press, Curls, Bench, Skull Crushers, Squats, Coupon Swings

    Back to the Flag for Numberama, Namerama, YHC took us out

    Announcements

    Ramp Builders needed next Tuesday, sign up via monthly challenge sheet, Thank you Corned Beef!

    Breaking Bread sign up, already have spots filled up until May which is amazing! Thank you Upchuck for continuing to organize this!

    Vinny is Q’ing Dog Pile this Saturday!

    A lot of great mumblechatter this morning on our field trip between Hitchhiker possibly now being promoted to Head Coach of his son’s basketball team, to myself also coaching in that league with a different team with no kids yet (until July), and finishing off with a great Bodo’s story on his “Uber” services with the Richmond Football team. If you haven’t heard it, I am sure Bodos will love to tell it again! Great to see Snuff post at W Dog with all of us! Have a great day!

  • Not 25

    One pax scraped himself out of the Fartsack and launched for the first 2022 Lake Florida workout. Temps were 70 and sunny (definitely not 25). According to the construction crew on Peters, this might be what happened:

    Run today. Hotel loop across the lake, cross Peters to the office lot, round the spot where HoneyDo rolled his ankle back in the day, north on 30-something street to Broward Blvd, and reverso BTTVSF. Just shy of 4.5.

    5 minutes of Chum-inspired stretching.

    Number, name, and YHC mumbled himself out.

    NMS: nice to be back. Two new apartment complexes have sprung up over the past year. YHC is thinking about starting a group. FWIW, there is a pay-to-workout company now set up with vans in the parking lot of the local semi-abandoned mall. They start about 5:45 or 6, YHC guesses. Free has to be cheaper than what they offer.

  • New AO Schedule At Daville

    The Mechanicsville, VA region will have a revised schedule for our workouts effective Monday January 17, 2022. We look forward to this new routine that has Run, Ruck, Walk, Kettle Bell and Bootcamp options. We have centralized the AO’s so your commute is predictable and location is familiar with newer men that may show up for a workout. We are part of the F3 RVA region and are excited to be able to offer 6 days of workouts.

    Weekly Schedule: Monday – Friday 5:30 AM post Time…45 minutes and we finish 6:15 AM Sharp

    Monday – Daville – Bootcamp – Atlee High School

    Tuesday – Anvil – Run / Walk /Ruck – Atlee High School

    Wednesday – MannDate – Kettlebell Workout – Washington Henry Elementary School

    Thursday – Tomato Run – Run / Ruck / Walk – Rutland Clubhouse

    Friday – The Creek – BootCamp – Pearson’s Corner Elementary School

    Saturday – DaPile Run/Ruck/Walk and/or Bootcamp – Atlee High School This is an hour long workout that starts at 6:30 AM and finishes at 7:30 AM sharp. We will have coffee afterwards at Local Cup located off of HWY 301 nearby.

    Please note that the 1st Saturday of the Month we will go to Byrd Park for DogPile for the Saturday workout. All other weekends we will be at DaPile.

  • Better Late Than Never

    18 or so runners cruised the early morning streets of Richmond in search of some miles. A good time was had by all and Upchuck took us out.

    Routes were through Windsor Farms and back out to Patterson and a meander back to the AO depending on the mileage.

  • Off Campus Birthday Bash

    4 Davillians arrived by foot and wheels to help YHC celebrate another trip around the sun

    This is how it went down

    Mosey over to the front of the HS

    COP (ALL IC) – 37 SSH’s, DQ, Hillbillies, 37 LBC’s, American Hammers, Alternating Shoulder Taps, Merkins, Scorpion Kicks, Arm Circles

    THANG

    Mosey across Atlee Station road to the sidewalk just before the flyover

    Dora – Partner up first partner ran up the flyover halfway then come back. Second partner works on the exercises. Switch, Rinse, and Repeat. Exercises were – 100 Merkins, 200 (2ct) American Hammers, 300 SSH’s

    Mosey in the the Giles neighborhood and down the bottom of one the hills

    Love Hill (In Daville) – New Partners, one partner runs back up the hill to the roundabout then back while second partner works their way up the hill first with Broad Jump Burpees, Lunges, then Polar Bear. Rinse and Repeat till the end

    Mosey back to the SF

    2 MOM followed by 2 MOS (minutes of stretching)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Was great to get back out to Daville it has been way to long. Just in time before try out our new schedule next week.

    Thanks everyone who made it out to start YHC’s birthday off the right way

    SPIT ON THAT!!

  • For the Record

    Four PAX launched at 7 for Buttermilk to Northbank. Others launched earlier for the loop plus Forest Hill.

    The PAX ran long enough for ET’s to open, and proceeded to take advantage.

  • What’s a Hammer Dance?

    Hardywood’s farm equipment remains parked in the PAX parking area, but he did not emerge. Instead seven gloom warriors started the day with:

    The Thang:
    COP: SSHs, Hammer Dance, IWs, DQs, Flutter Kicks, Freddie Mercurys, Carolina Dry Docks
    Ascending Derkins: 1, 2, …, 10 derkins on various benches with some moseying in between.
    On the basketball court, three rounds of Donkey Kicks, Bear Crawl, and SSHs, Invincible Jump Rope for the six. 15, 20, and 25 Donkey Kicks.
    Mosey to the Jerkin Gym for three sets of 8 Partner Jerkins.
    Mosey to the football field for a traveling Lindsay with Broad Jumps and WWIIs.
    Back to the VSF for Six Minutes of Mary.

    COT

    NMS: Hammer Dance was not on the Weinke, but when Gomer showed up in parachute pants and windbreaker, and Fireman Ed asked what the Hammer Dance is, it was inevitable. YHC swears there were more benches at Heartbreak during the Obama administration, which HoneyDo noted was the time of YHC’s last Q. Lighthouse commented that Bear Crawls feel like a break after a Crawl Bear uphill. YHC likens it to American Hammers with and without a kettlebell. YHC and Handshake need to work on our Partner Jerkin dismount if we are going to be ready for Paris 2024. At Punisher last night, there was a debate over whether Pigskin ever takes a day off – YHC remains in the “no” camp.

  • Jack who???

    9 popsicles emerged from the warmth of their vehicles in the No Toll parking lot to see what YHC had planned to keep them warmed up with this morning. The following is what was recorded on the county security camera

    Mosey to back parking lot for COP

    DQ’s, Helicopters, Dead Man Hangs, Merkins, LBCs, Imperial Squat Walkers, Russian Soldiers

    Mosey to the far corner

    Prostitute 4 corners – 10 Merkins, 20 Groiners, 30 Jump Squats, 40 Ball Dippers

    Mosey to the pavilion for a Jack Web

    1 – Merkin followed by 4 – Raise the Roofs the 2 – Merkins followed by 8 – Raise the Roofs repeto until 10 and 40

    Mosey back to the Parking lot

    Prostitute 4 corners – 10 American Hammers (2 count), 20 Schrunchy Frogs, 30 Hello Dollies, 40 Rosallitas

    Mosey to the basketball court – pay the Toll at the bridge (Toll reduced to 1 Dip, 1 Derkin, 1 Incline Merkin due to the holiday) at the basketball court finish out time with Burpeesides.

    BTTF

    Numbers / Names DTH took us out

    Payers for Florence and his family, FIL having surgery today and baby (well, doing what babies do)

    NMS:

    Lots of good Mumblechatter today

  • Extra credit

    17 faithful gathered for a crisp 23 degree at Spider Run this morning. Four options for distance today:

    Everyone: Gateway Road up to Campus Drive, right on Campus Drive / Towana to Three Chopt. Cross Three Chopt to the driveway towards St. Bridgets. Left on St Christophers to right on Patterson.

    4 miles: Right on Granite, right on Grove, right on Three Chopt, back the way you came.

    5 miles: Right on Granite, left on Grove, right on Seneca, left on Matoaka, left on Grove, right on Three Chopt, back the way you came.

    6 miles: Right on Granite, left on Grove, right on Lexington & run the Lexington loop, left on Grove, right on Three Chopt, back the way you came.

    Unintentional 6.8 miles: run way down Patterson and then meander back to the flag

    Numberama, Namerama, Announcements (ramp build volunteers needed next Tuesday; see the monthly challenge sign up sheet, gratitude expressed for all the medical staff dealing with an influx of patients) and YHC took us out. Glad everyone made it back! Until next time, GP

  • Hoedown Just in Time

    I got there just barely before launch time. Obviously, a supply chain problem.

    We had an FNG. Bodos with the headlock. Works with Bodos. Former Marine, avid outdoors-man. Well-traveled and well read. Welcome Mimi!

    Weather report, 30 and dry. Perfect! One of the great things about F3; people will show up! Good crowd! 15!

     

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

    Warmup: Upper Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Russian Soldiers, 10 Shoulder slap Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Parking lot: 15 Lunges, 10 Hand Release Merkins, 20 Dollies, stretching exercise

    Upper parking lot: Mankiller (12, 10, 8, etc.)

    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 ToeTaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty Hookup: People’s chair Muhammad Ali, 15 Donkey Kix OYO

    Romanian Dead Lifts: 10 each leg in cadence. Unfortunately, I have a great deal of trouble maintaining balance during this one. Which is why I plan to incorporate it into my Qs, until I can get it right. Next time you see Gomer Pyle, you can thank him for this one.

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

    Upper Parking Lot: Partner up: Each side of Parking lot: bear crawl. When you meet, 10 Hand Slap Merkins: Repeat

    Up to the grassy area behind the school: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does WWII sit-ups. 3 times

     

    Announcements:

    UpChuck reported (later, see Slack) on Breaking Bread: All taken spots up until May