Category: Richmond, VA

  • The Three Musketeers

    We did about 3.2 miles from the flag to Short Pump park, at the park we did a warmaramma, ran in some circles doing abs exercises (LBC, WWII, Flutters), did some triple checks with dips and step ups and more running and got rained on. Add a COT and all before you need to click to

  • Rain? What rain? – Source of Truth

    12 – Dudes were welcomed to SOT today with a downpour of rain from 5:27 – 5:31, just enough to make ya mad, but we worked the anger off.

    Mosey – COP – SShs, Dead Man Hang, DQs, Copperhead Squats, Merkins, Arm Circles, Imperial Walkers

    Mosey to Church –

    Ascending 4 Corners – 10 Merkins, 25 Squats, 50 Mountain Climbers, 75 SSHs

    Triple Check – Runner, LBCs, Dry Docks

    4 Corners – 5 Burpees, 10 Burpees, 20 WWIIs, 40 WWIIs

    Mosey to School

    Arms up for a jog

    Tennis Courts – 2 75% runs, 2 Bob and Weave length of court

    BTF – Dead Man hang

    Numbers, Names, Honeymoon took us out!

    Way to work today gents!

    Announcements – Puppy Pile at Rock N Roll Sat.

    Runners – Got 5 Miles, Strong work gents!

    Posey continues to post and push the old guys!

    Doozy Q at the forge tomorrow.

    Duke Q for last round of Basketball at Timberwolf.

    Duke

  • Owlful Lot of Running

    Off to the lake and cut up next to the baseball field, beyond the Robins Center and stadium. Take a left on the illuminated trail and a left on Wheeler. A right on Ridgetop where the early morning’s air was abuzz with the sound of generators.

    A nice long climb to the top and a right on Patterson. 4s turn on Pepper to bounce down Toanna to the shovel flag. 5s turn on Libbie to Grove to the access road to Toanna. 6s take a right on Harlan and a left on Roslyn to pick up Grove, the access road and Toanna.

    Bone Thugs took us out.

    Moleskin

    The Pax circled up, but no Sippy and Marv. Just before we were about to call the search party they emerged down the road. An owl swooped from a tree and took Marv’s hat. Despite Marv’s best efforts, he was not able to convince the owl to relinquish the hat to its rightful owner. The owl moved with great stealth, speed, and precision, lifting the hat from a mid-stride Marv.

    After the workout, Marv was able to reclaim his hat. We are not certain what deal he made with the owl. Perhaps we now know “who do you cook for?”.

  • Mood lighting at HBR

    Six sweaty studs were surprised to find the AO completely dry after yesterday’s rain. Humidity was still ample. Unfortunately for Seymour we were not doing Ultimate but instead a beatdown commenced:

    COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Freddy Mercurys, Scorpion Kicks.

    Mosey over to the blue-ish hue of PES for a Dora 123: 100 Merkins, 200 Heels2Heaven, 300 Jump Squats. Over to playground for: 4 rounds of 8 Pullups and WWIIs. Head over to tennis courts. 3 rounds of Wheelbarrows and 10 Derkins each man. Followed up with 3 rounds of: 40 Benchkicks and 20 Squats. Finish up with one round of AMRAP Derkins. Head back to flag for 2 min of Mary. YHC took us out.

    Announcements: HDHH-ish at Snuff’s house tonight. See Slack for more info. Leadership Zoom tonight at 5:00, see Slack.

    NMS: Solid work by the PAX this AM. Felt like we all sweated out 5 pounds at least this morning. Nobody knows what color the new lights at PES are but at 5:30 it makes for a different vibe in the Gloom. Looks like we conned Seymour into Q’ing next week.

  • 2022 Actually was a HR Derby

    14 All Stars (in something) descended on the the red dirt fields of Huguenot Little League for the 2022 Burpee Derby that actually turned out to be a HR Derby. Here is how it went down:

    Congregate and sign up for batting order positions before 0530. At 0530, circle up in right field for COP, including:

    • DQs
    • Deadman Hang
    • Helicopter
    • SSHs
    • Imperial Walkers
    • Copperhead squats

    On the line for some warmups:

    • high knees
    • shuffles
    • karaoke
    • butt-kickers

    Run a few foul polls – waiting for the light to join us a bit and then it was time for the SHOW

    The rules – 3 swings (but feel free to wait for a good pitch). Anything other than a HR (over the fence in fair territory) is an out. 3 outs = 3 Burpees. 2 outs = 2 Burpees. 1 out = 1 Burpee. Let’s Play Ball

    First 4 or 5 guys had the disadvantage of darkness (sorry, Doublemint, Snuff, OC, House Party and Posey). By the time Mr. Roper stepped in, there was no excuse. In any event, no HRs were hit until Rosie at #8, so that was 7 straight 3 out = 3 burpees for 21 burpees out of the gate.

    The birthday boy launched 1 dinger. DTH followed up in the 9-spot with 1 dinger. Then it was back to a burpee fest for the next 4 guys. YHC hit last and launched 1 dinger as well. All in all, 39 burpees in round 1.

    Tiebreaker round – Rosie, DTH and YHC each got 3 more swings and YHC beat Rosie 2-1 in the tiebreaker round.

    Enough time was left for a lightening round – 2 swings per person. HRs were launched by Rosie (2), Snuff (1), Upchuck (1) and YHC (1). So Rosie won the lightening round – more affectionately knows as the Women’s Featherweight Division. Well done, Rosie. Your crown is being processed along with my Men’s Heavyweight Division belt. Am I mixing enough metaphors for you all?

    Finally, some ending exercises on back in the outfield:

    • Jacob’s Ladder
      • From right field line, run to center field and do 5 merkins, run to left field line and do 10, back to center field for 15 and back to right field for 20.
      • Repeato with 2-count flutter kicks
    • Hold 6-inches for the SIX
    • Hello Dollies IC until the final bell rings.

    COT, Numbers, Names, Announcements and Prayer

    Announcements:

    • HDHH at Snuff’s casa tonight. Details on Slack
    • Dealer VQ at Forge tomorrow
    • Murph at Twin Team Friday
    • School of Rock at Rock N Roll Saturday

    Prayers:

    • For all those in our PAX and families dealing with sickness and/or injuries.
    • DTH’s sister hoping to chemo started back up ASAP
    • Upchuck’s friend JB
    • Wisdom and Guidance for all of our teenage and older children making life decisions, especially Mr. Roper’s son out in the great state of Colorado.

    NMS – it was a glorious morning for a HR Derby, even if it was a little dark to start (sorry to the 1st inning batters). And, thank goodness we finally knocked some balls out of the park. And, thanks to Posey for tracking those down. Great fun as always. A lot of burpees and a good sweat going. Have a great day men. Make the most of it!

    No More Gumbo for You.

  • 5 can do a triple check

    YHC has noticed lately that triple checks have been challenging, in execution, explanation, you name it… a melee usually happens at this point, two people doing the same exercise, what order should they do the exercises, are you my partner?, etc… So with 5 posting today YHC decided to try an approach to see if there is a good way to execute exercises 3 times to get a nice beatdown going…this was what was going through YHC’s mind while conducting the COP so here is what happened on this sunny (and breezy) 75 degree morning!

    COP

    We mosey to the newly striped bball court behind the middle school next to the bus loop. we circle up for 10 SSH, 10 DQ, 15 Arm circles(10 small 5 big), reverso, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4 ct American Hammers, 10 windshield washers, 10 scorpions and 20 merkins.

    THANG

    So YHC has 3 of the Pax post at 3 corners, 1 Pax on the pull up bars(we grab bar in forward/reverse grip, pull up to hold and bring your legs up to your chest) and the final member run suicides as the timer. We set up the rotation where suicides is station 1, station 2 – LBC’s, station 3 – pull up bar routine(4 sets of 5 reps(20 total reps per turn)) was a good workout with each suicide time frame, station 4 – Squats and station 5 flutter kicks.We all went through each station and this took a little over 8 minutes. Repeat this 2 more times for a triple check of this routine.

    Mosey to the back of the school gym of Atlee and set up 4 stations with the 5th station being a runner to touch 3 trees and return as the timer. Station 1 – Wall sit, Station 2 – donkey kicks, station 3 – merkins, station 4 – American Hammers. this took about 12 minutes or 4 minutes per each set.

    Mosey back to flag and perfecto…we sick the landing at 45 minutes!

    Numerama, Namerama, YHC took us out!

    Announcements – Tomato Run will post at BW3 off Route 1 (right at 2nd stop light north of 295 Route 1 interchange), check out pre blast in slack or F3 RVA homepage for more details.

    It was an honor to lead this morning, have a great week and I will see you in the gloom. Cheers…CB!

  • Purgatory

    At Hoedown today, we had 15. Someone said today was like purgatory. I took that as a compliment because there is a worse place than purgatory. It started like this.

    Mosey to the Corner Parking Lot

    20 SSHs

    10 Man Maker Merkins

    15 Knee-ups

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    20 Ukrainian Soldiers

    10 Stagger Arm Merkins

    15 Crunchy Frogs

    I detected an increase in the level of complaining. Perhaps a change of scenery would help. And so we moved to the asphalt playground.

    10 Don Quixote

    10 Stagger Arm Merkins

    15 Flutters

    Stretching

    Line up about 2/3s from the end of the asphalt playground.

    Burpee/Broadjump to the first white line and then Bear Crawl to end

    Crab Walk back 2/3s of the way and Burpee/Broadjump to the starting line.

    Stretching

    To the grassy area in back

    Count off in 3s; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Counter-clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single count), 10 derkins (single count), 9 and 9, 8 and 8 etc.

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

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

    Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Stretching and time’s up.

    It was great to have this group to lead today! If you haven’t already, I encourage you to be the Q. You get an additional amount of adrenaline so you’re able to do more. You’re in control. You can back off when you get sufficiently tired. And it’s always amazing knowing that the pax will actually follow your lead!
    One standard I’ve been a slack about is the disclaimer at the beginning of the workout. We should always do this.

    Below is what I found on F3nation.com. I think I need to work up a shorter version.

    Disclaimer and Notice

    F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

     

    Announcements:

    • Update your contact information in Slack. I had to do this on my computer. I could not get it to work on my cell phone. I clicked on my picture in the top right corner. Selected ‘profile’ in the drop down and scrolled down to see the emergency contacts.
    • Gomer Pyle is looking into getting ‘dog-tags’ we can wear with contact information.
    • At Robious Elementary Homerun derby tomorrow.
    • HumpDay Happy Hour at 6:00 at Snuff’s. Bring swimsuit, beer. Details on Slack, #2nd F Fellowship
    • Leadership call tomorrow at 5:00. Details on Slack. See #Leadership.
    • At least one person in every group should carry a phone in case it is needed. If someone has a heart attack, you don’t want to have to run back to get a cell phone.

    Takeout by YHC

  • Double the pleasure …

    With other River Run regulars posting at bootcamps this morning, YHC had the AO to himself today.

    Down to the Swap, over to Robious, hard left and up the Twin Team hill x 2, then BTTF

    Quick prayer and on to the day!

  • Bambi Lives

    5 strong at SH on a mild Friday morning. As we were getting ready to COP we heard breaks screech and a thump. The PAX ran over to see what was going on. We saw a car speeding away and a deer in the middle of the road. As we approached the deer was moving. We contemplated putting it out of its misery when it wobbled to its feet and ran off. Long live Bambi.

    COP- Usual rotation of warm up exercises.

    The thang: Run down Sultree stopping at every other mailbox on right to perform 10 each Merkins, LBC’s and Squats. After 1.2 miles we found a coupon pile. Runner calls exercise for pax and cycle through twice. Run back down Sultree performing the first set every 3rd mailbox.

    YHC took us out in prayer.

    Announcements see SLACK!

  • Beat the Heat

    5 Ran in 2 groups and 3 walked a fast 3.5 miles.