Category: Richmond, VA

  • Granite surprise

    A solid squad of eight gathered at Heartbreak Ridge for a flurry less morning despite what the weather app said. Mumble chatter ramped up early and off we went.

    COP: Mosey to the front field for 15x SSH – 10x DQ, 10x HC, 10x DMH, (Handshake arrives) 15x SSH – 10x Merkin, 10x Superman, 10x Pickle Pounders, 15x SSH – 10x LBC, 10x Freddy Mercuries, 10x Rosalita

    Main event: Back to the lot to choose your own adventure, each PAX selects a rip rap rock for the morning from the back of the truck.

    4x – partner up, one partner Bernies up the hill from the track with rock, other partner alternating rock merkins.
    native american rock ruck around the track to Heartbreak Ridge

    3x – one partner up Heartbreak and back, other partner rock squats. Rock swap and meander to the inclined rails

    2x – one partner bear crawl up the ramp, rail shuffle down, other partner rock curls. Another rock swap and mosey to the field

    1x – one partner traverse the full field, other partner rock press.

    New partner for three rounds:
    20xPLT – 25x rock squats
    20xPLT – 25x american hammer rock
    20xPLT – 25x rock WWII

    Finally we spread out and moved the rip rap from the field to the line of busses without carrying – throw or roll. Pleased to report no PAX were injured or killed. Back to the flag for numberama, namerama and announcements (see Gypsey for mens dress clothing / shoe drive starting 12/1; Canned food ruck from Hoedown this Friday 8p with details on Slack) and YHC took us out.

    It has been a while since YHC has been at Heartbreak and it was certainly good to be back! Until next time – GP

  • Riddler in the Ruin

    A Spinal Tap worthy 11 embarked on what could have been a snowy run. This is the route, more or less, as narrated by the woodland holiday deer illuminated in the yards.

    Down the road past the lake and loop up to the Robin’s Center parking lot. 4s/5s cut through the fraternity row fence line while 6s climb Boatwright to Three Chopt.

    4s veer left on Baldwin to Westham, while 5s veer right on Horsepen and a left on Woodberry to Westham. 6s take a left on Three Chopt, a left on Patterson, and a left on Westham.

    Cruise on Westham, cross River, and drop down Westham Station to pick up the bat cave back.

    Backblast name is taken from a miscommunication during a running conversation with Shakedown. It sounds pretty fitting. There were also some good movie references to Billy Madison and Spinal Tap this morning.

    YHC took us out.

    Announcements:

    • A few spots opened up for the Bear Creek 10 miler this Sunday. See race website for details.
    • BT has the Q for Wdog tomorrow, which may or may not have relevance to his latest trip around the sun.
    • Canned food ruck this Friday night. See preblast for details. If you are interested in rucking, donating canned food or both – come out and join us. Fire pit to follow.

    Bodos –> https://www.goruck.com/pages/what-is-rucking

  • Solo Diamond at Anvil

    The Monday morning after Thanksgiving weekend is a hard one to get up for and YHC signed up for Anvil to ensure a good workout planned for the proper start of the week.

    Roll in hot with 2 minutes to spare and no one was in the lot, throw on my hat mosey to side lot (incase there is a LIFO). Here is what went down:

    COP

    25 SSH, 10 DQ, 25 Helicopters, 15 arm circles, 10 small 5 big, reverso…no LIFOS so onto the THANG

    THANG

    Mosey out to sulfur track and run five laps for 1 mile.

    7 of Diamonds sounds like a plan for this updated revised solo workout and YHC starts with 7 burpees at on corner of the track, lunge to next corner(end zone)7 burpees, Mosey (run) to far side (long side) of track 7 burpees lunge to the 4th corner 7 burpees then Mosey (run) long side to 1st corner.

    Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.

    Finally 28 LBC’s at each corner with lunges at the end zones and mosey (run) along the long sides.

    We then have to descend on the escalator so

    Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 7 Burpees at each corner with lunges at the end zones and mosey (run) along the long sides. (The lights shut off while at corner 2 so YHC did he last 2 corners in the dark and returned to the parking lot. 6:15 am and the workout is done.

    Moleskin

    So YHC was exhausted from this one, good cardio and felt good to get this off the list for the day. Done and dusted. Hope to see more F3 brothers at the next Anvil. See you in the gloom, Cheers, CB

  • Punisher Digest – 2021.11.22

    Four posted for the pre-Thanksgiving Punisher offering. Short mosey off the pavement and into the grass for COP with a few of our favorites. Resume mosey and complete a Lindsay. Follow that with a round of 11s. Continue with a little wall work. Additional mosey minutes built into the program along with some rounds of Merkins. Find grass again for a bit of stretching and COT.

    Hope everyone had a fine holiday.

  • Clampdown

    Clampdown

    A. banger from The Clash’s seminal 1979 album London Calling

    B. Zara White’s signature move in Buttman’s European Vacation

    C. pretty decent F3 name

    D. YHC’s isometric gluteal workout for the last 2 miles of the run

    Answer: All of the above.

    OG Tarrington route today — things got dicey there in the end. So to speak.

    Make it a great one!

    Doublemint

  • Help Us Fill Our Sacks!

    This Friday evening we are launching a ruck out of the Hoedown AO at 8pm.  This event is open to anyone interested in a brisk, weighted 90-minute hike through the surrounding neighborhoods.

    In the spirit of the holidays, we want to provide a positive impact in our local communities by collecting canned items for the food bank.  The Pax will leave the AO with empty rucks and visit F3 houses in the Tuckahoe nano-region to pick up any canned items that you wish to donate.

    If you are within a three-mile range of Hoedown and want to be on our route, let YHC know via Slack by 6 pm Friday and we will swing by.  If you live outside of the three-mile range and wish to contribute, drop your canned items off with with Lockjaw or Honey Do at a convenient AO.

    We appreciate your support and looks forward to seeing you Friday night, either rucking or on route!

  • Getting older

    In honor of my birthday, we did 69 Burpees! It’s great to be here!

    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: 10 Don Quixote, 10 Hand Release Merkins, 20 Dollies, stretching exercise

    Upper parking lot: 5 minutes of burpees

    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

    Wall Courtyard: 10 more Burpees.

    Railings: Bear Crawl but weave in and out the railings: Plank up and wait for the 6th.

    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 Squats. 2 times

    9 Burpees

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

    Back to lower grassy area, a couple of Mary exercises and stretches and Time’s up.

    Announcements:

    WaThoHuk is looking for a few good men. Wednesday at Pocahontas Middle School. A 3 to 3.5 mile run with some bootcamp. 5:30 AM.

    Please consider Give to Give.

  • That Beach Body! Am I right?

    That Beach Body! Am I right?

    9 men ready to shred the pumpkin pies, the pecan pies, the bread, the stuffing, the casseroles, the hams, the turkeys and the extra gravy.  After all that who wants a Potato??

    Warmarama: Nancy Lopez starts us off: 
    Run in a circle, shuffle left, shuffle right.  SSH, DQ, Jazzercise, Helicopters, Merkins, LBC. 

    The THANG:

    Nancy Lopez – Mosey down Otterdale to the new side of NewMarket.  

    Street Patrol:
    1st Street: 10 WW2
    2nd: 20 Carolina dry docks
    3rd:  POG audible.  10 WW2, 20 Carolina dry docks, 30 merkins
    4th: 10 WW2, 20 Carolina dry docks, 30 merkins 40 imperial walkers. 
    Work our way back to the 1st dropping 1 exercise.  
    3rd:   10 WW2, 20 Carolina dry docks, 30 merkins
    2nd:  20 Carolina dry docks, 10 WW2
    1st:  10 WW2

    Nancy Lopez passes the Hot Potato to Oyster

    Oyster: Run back down Otterdale to the pool.  Swim suits boys!!

    Grab a Rock.  Rock Triple Check 1
    Partner 1:  Run with rock to the curb. 
    Partner 2: Rock burpees
    Partner 3: Invisible jump rope
    Repeat…

    Mosey to the start of Satan’s Hill with your rock.  Bring the Rock!

    Rock Triple Check 2
    Partner 1:  Mosey with the Rock uphill to the 2nd Mailbox.
    Partner 2:  Rock Flutter Kicks
    Partner 3:  Rock Curls
    Repeat…

    BTTF:  Mosey back to the flag.  Nancy Lopez took us out.

    NMMS:  I hate the Rocks and I hate Satan’s Hill.  So why not combine the hate.   Great work today fellas.   Felt good to burn off some of that Thanksgiving meal this morning.  What a way to start the week off.

    SYITG

    Oyster

  • Breaking Bread – Thanksgiving Saturday

    Many thanks to Upchuck for organizing this opportunity to help others!

    YHC cooked a hot lasagna meal for 8 folks at Breaking Bread on Saturday 11/27. The meal included Caesar salad, lots of bread, cookies and pie for dessert and a few options for drinks. Per Upchuck’s sage advice I did not opt to bring a Turkey meal!

    While we are not currently allowed into the building to help serve, it was a great way to help others who need it. My son helped me prepare the meal which provided us some time together.

  • Motor City Merkin Shuffle

    The usual…Doozy and Florence at Rock N Roll. Here’s what happened.

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to parking lot behind playground

    merkin ladder – Start with 20 merkins. Sprint 100 yards to other end of parking lot. 19 merkins. Sprint back 100 yards to starting point. Repeato decreasing merkin count down to 1 merkin for a Total 210 merkins.

    Mosey to basketball court

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    40 Flutters IC

    30 Heels to Heaven OYO

    50 WWII’s IC

    Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court

    50 LBC’s IC

    Run 2 laps around parking lot

    DONE

    COT :

    Doozy had a great time in the Fort Mill area posting at several different AO’s over Thanksgiving break.

    We continued deep discussions on life.

    NMMS :

    Thankful to have Doozy as a constant encouragement and someone YHC can count on to post at Rock N Roll.