Category: Richmond, VA

  • Hoops part 4

    Yes we played hoops, ran 2.3 miles by my garmin, LBCs, SSHs, lunges, squats, and even burpees!

    Have a great 4th gents!

    Duke

  • Preblast – Throwback to Batteau

    Preblast – Throwback to Batteau

    Gents, after asking around it seems many PAX are out of town to celebrate the 4th, but I plan to work out.  Call it a Convergence if you want, OTB, or simply a blast from the past, but 6 years ago our old friend Hardywood dropped a bomb that nearly killed half the PAX in attendance, YHC included.  Let’s do it again.  We’re throwing it back to Batteau.  For those who don’t know, that is a now retired AO at Forest Hill Park.  Meet up spot is the Stone House on 41st Street and Forest Hill Avenue.  We’ll start at 0700 and go for an hour.  I’ll have a cooler with water and some other things after the workout.  There’s a Blanchard’s nearby for coffeteria afterward. https://backblasts.f3rva.org/2016/07/04/batteau-beatdow-july-4th-spectacular/

  • Discs with a coupon

    9 merry Pax including myself descended upon the outskirts of arguably the top university in greater Henrico County to embark on some disc golf with the help of a coupon and some exercise add-ons. According to the nine of us it went like this:

    COP: DQs, CPs, HRMs, FMs, ACs. Mosey with a couple of stops to the disc golf course – half mile trek. 2 carry the coupon while the others run. 25 2 count flutter kicks at the first stop with a switcheroo on the coupon. Then next stop is 25 heels to heaven. Switcheroo number two. Then 30 LBCs and on to hole 18.

    Hole 18 is a straightaway 220 foot uphill hole. 10 merkins per shot. The PAX did a decent job as no one appeared to shoot worse than 4 or 5. The Q had to get help in order to find his disc. Vamos to hole #1. this is a downhill 165 foot throw around a couple of trees. This hole requires 3 burpees per shot. The Q proceeded to throw a little bit to the right but we had a mix or pars, bogeys and perhaps even a birdie. Bear crawl ~100 foot to tee 2. Same process but with 10 jump squats per shot. This hole is a bit harder so mostly bogeys and doubles. Lunge ~150 feet to hole 3. Dogleg left about 200 feet with 10 Carolina Dry Docks per shot. Much to the chagrin of Handshake, we finished after that hole since we were 10 minutes from finish time.

    Mosey back with coupon and mountain climbers and plank jacks. At home base, do a burpee for total combined points on the 4 holes (I had 15). Finish with a long set of American Hammers and then a little DQ for stretching.

    I was impressed with the ease of moving the coupon around. Perhaps I need to add more coupons. The PAX did better overall than December. Prayers for continued recovery for Gypsy, Lab Rat, Pinto and Blue Moon. Do great things men!

    Fireman Ed

  • We Earned that Coffee

    YHC left the jorts on the shelf and headed north to WDog for the first time. 3 proverbial F3 all-stars were waiting and ready to put in some work. Here is a brief summary for your viewing pleasure:

    Mosey to the Carillion field, stopping along the way for 20 pole smokers.

    Warm-Up: Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees, Karaoke (x2), Merkins, Alabama Prom Dates.

    Mosey towards Love Hill – on the way, Exercise One: Lt. Dan’s – extended version.

    At bottom of the Hill, Exercise Two: Indigenous People’s style Bear Crawl. Man in back does 10 WWII sit-ups, then runs to the front.

    Back towards the amphitheater, stopping for Exercise Three: Curb plank walk up the hill.

    At the Amphitheater, Exercise Four: OYO – Box jump up, 20 dips at top, run down, 20 hand release Merkins. Repeat until Q calls time.

    Mosey back to the parking lot for Exercise Five: Man Harmers. 10 side straddle hops, forward straddle hop to the road, 20 side straddle hops, forward straddle hop back. Repeat up to 70.

    Striders x 4, then back to the flag.

    Names/Numbers/Announcements

    Oyster took us out.

    Final Thoughts: Not sure if this is a normal thing, but WDog offers some great hospitality. Hitchhiker broke out a propane stove and made us some Korean coffee post-workout. Thoroughly enjoyed getting out here for the first time and having the opportunity to lead. Special shoutout to Shiplap for his gloveless bear crawl. Great work today, fellas!

  • Not in the Face

    A quartet of limber fellows arrived in the early morning hours looking to work out the muscle kinks and aches. Targeted areas included hamstrings, hips, back, quads, some shoulders and neck. The stretchy bands were not a favorite for some of the PAX, while others will be on the hunt for thicker mats to improve comfort. Good times were had by all. Namaste fellas.

  • Easy Like Wednesday Morning

    A faithful few posted to The Source, and it would have been an even split of runners and Tryhard enthusiasts, but Florence (a true Tryhard diehard) made a last minute switch to bootcamp it with the crazies. While the runners spent half the time walking the track, the good Doctor went easy on the faithful few with the following:

    The THANG:

    WARMERAMA:

    • Mosey down to the lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey over to the field & Circle up
    • Review BLIMPS:  x5 reps each exercise
    • Beast-mode BLIMPS completed across the extremely wet field and back
    • Audibled to the next Beast round on the track
    • Consensus achieved that was quite enough BLIMPS for the morning

    COP #2:

    • Mosey over to the stairs
    • TRIPLE CHECK LOOP:
    • x100 HRM’s
    • x200 Squats
    • x300 LBC’s
    • Runner box jumps up the steps then runs around to the other stairs and back

    COP #3:

    • Couple of sprints up the grass hill
    • Wall work with a couple rounds of Hoedowns IC
    • Plankorama with a few iterations of holding it low

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • DRAPER took the PAX out in Prayer

    NMS:  Always a great time with the SOT brethren, and this morning felt particularly intimate and relaxed with fewer PAX. Prayers for all our brothers downrange with work and vaca’s. Pretty sure OC is hosting a Spirits&Sprints Convergence on the Fourth – you just have to do a shot of bourbon between each 100 meter sprint…. and he’s got some Salisbury cougars lined up to give chase… oof!  SYITG, DTH

  • 2022 WTH Accounting and Economics Conference

    Three esteemed colleagues gathered at the 2022 WTH Accounting and Economics conference to debate the recession, housing market and burpees.

    Required Session 1: Are we in a Recession? We ran West on Three Chopt and determined the answer. It is only available to paying attendees.

    Required Session 2: Icebreaker/Parking lot warm-up. Speakers included Side Straddle Hops, Hillbillies, Imperial Walkers & Ukrainian Soldiers. Ended with everyone’s favorite speaker, 10 burpees OYO.

    Required Session 11’s: Counted the 10 burpees as the beginning and then ran up the lot to meet the engaging presenter, Jump Squats and then back and forth doing 11’s. Pigskin maintained the T-account to keep track of how many were left.

    Break: Run up Westgate behind Panera and then behind Dunkin, up to Broad, down Pump to SPES and down to the football field. Discussions may have included new Rev Rec rules and Deferred Taxes.

    Required Session 4: “How has Accounting and Economics changed since WWII?” To find the answer we ran back and forth behind the goalposts, doing ten incline WWIIs 6 times. The main lesson was that it was really wet. This session will not be available for replay on youtube.

    Final Session: Back to the Flag.

    Ended up with 3.5 miles running and some other exercises. CPE Certificates will be mailed shortly.

  • Don Quixo-toll

    10 Men of La Mancha gathered in the gloom to tilt at windmills and attempt a new record for Don Quixotes. They thought YHC was joking.

    Mosey to the back lot making sure to NOT pay the toll. Warmups: arm circles and dead man’s hang. Line up on the curb and proceed to Don Quixote broad jump across the entire lot. At the other side, 25 more Don Quixotes.

    Mosey to the field where 2 lines of 5 men each, in tight formation, bear crawl to the opposite end. From there, a walking lunging arc ending up right back at the beginning. A giant D in the dew. What could it possible stand for?

    Mosey further down the field and proceed to walk again in tight formation in a giant circle, arm raises the entire time. Then from the corner of the circle, some other exercise. An enormous D.Q. in the wet grass – as seen from outer space.

    Mosey to the pavilion to find a lone Sancho Panza, sitting on the bench, pondering the fields. What was he thinking, watching the PAX do their Dora, timers running the field and back for 50 Don Quixotes, 100 LBCs and 150 plankjacks?

    Mosey back to the lot for some 50%/75%/100% sprints interspersed with slow-toll mirkins, mirkins and more Don Quixotes.

    Mosey over for a short Post-toll with 25 flutterkicks, 25 jump squats, 25 heels to heaven and 50 ball dippers.

    Heading back to the flag going Low-toll under the bar. At the bridge we do NOT pay the toll. From the bridge, a low-toll duck walk back to the flag where we finished with 5 back-breaking… you guessed it… Don Quixotes.

    A chivalrous COT and great mumble chatter to start the day.

    Shoutout to the PAX for indulging the insanity of a wandering knight, lost in the wilds of his own head.

    Peace.

  • Back for the Broga

    A trio of Brogii veterans persevered thru the storms for the pre No Toll Broga session on the hard courts of Huguenot Park. Legs, hips, shoulders and a little back were the focus areas this morning followed by the always popular shavasana. Good to have Shiplap back from vacation and into the final stretch of his upcoming 2.0 arrival. Good luck boys and always fun to stretch it out.

  • Prime Number

    A prime number, 7, for Heartbreak Ridge. In attendance today were the essential food groups; Bacon Bits, Tater and Pigskin; 2/3 of the professoriate of VCU (Offshore and Lighthouse); the Championship Baseball Manager who destroyed the Roman Empire (Attila the Hun, congratulations on this past weekend’s 2 championships); and a White Snake fresh from rescuing ET from a pack of wild cyclists at RAMM.

    It went like this:

    A Warm-up mosey, Karioke left, backwards run and Karioke right in the parking lot.

    COP with 20 SSHs, 10 Manmaker Merkins, 15 Knee-ups and a stretching exercise.

    Mosey to Heartbreak hill for a Jacob’s ladder (run to top, 1 burpee and return to bottom, then 2 Burpees, etc. up to 7)

    Mosey over to the railings behind the Quioccasin parking lot and hand-foot walk the rails from the bottom to the top

    Mosey to the wall under the side covered porch of Quioccasin for;

    15 People’s Chair/air press in cadence, 10 BTTW hips slaps in cadence, 15 Donkey Kix OYO;

    15 People’s chair/milkers (moo), 10 BTTW Australian Mountain Climbers, 15 Donkey Kix

    15 People’s chair/Lalannes, 10 BTTW Toe Taps, 15 Donkey Kix

    Stretch

    Over to playground at Pemberton

    The following 3 times: 10 Pull-ups, 20 Merkins and 20 hook your feet Sit-ups

    Mosey to parking lot for BLIMPS; 5 Burpees, 10 Lunges (each leg), 15 IWs, 20 Merkins, 25 Plank Jax, 25 Squats

    Mosey to front of Quioccasin picnic tables for; 15 Dips in Cadence, 10 Bulgarian Split Squats in cadence (right leg back), 10 Bulgarian Split Squats in cadence (left leg back): 2X

    Back to start:

    20 Flutter kix in cadence, 20 APDs in cadence. 60 count 6-inch leg lift.

    Acabado

    No announcements. We’re not aware of a July 4 convergence.

    Takeout by YHC (first verse of “Be Thou My Vision”)