Category: Richmond, VA

  • Sea Terrace Community Park

    ONE pax again sallied forth to take on The Gloom. Conditions were 70 and sunny with a layer of Pacific fog and solid darkness. According to the wild rabbits in the park, the following quite possibly happened.

    COP
    Jog around hotel grounds exiting into the park.
    SSHs
    IWs
    DQ’s
    Hillbillies
    HRMs
    LBCs

    Mosey to the concrete trail. The trail meanders through the park with alternating light poles on the right/left sides every 30 yards. The park is extensive – estimating 1 mile wide. Lotta poles. The trails roughly make a triangle.

    Outbound: 5 HRMs on the right; 5 WWIIs on the left.

    Base: Five 4-count flutter kicks on right, five 4-count reverse crunches

    Return: Five “Make Helix Great Again” squats on the right, five 4-count Freddy Mercuries on the left.

    COT: Number, name, message was ‘find a person to help today’

    Announcements: Honestly, any announcements would feel like YHC was just muttering to himself in the darkness of a public park. THat’d be weird.

    NMS: Perfect weather along the Pacific Coast. No humidity and somehow a little moisture in the air from the fog. Bizarre. Also, YHC honored his friend EF Hutton who is a little under the weather by making extra sure to tuck-in his shirt today. Boom.

  • These blocks still have some life left in them

    Seven strong swung over to HBR for a beatdown. We did:

    COP: Invisible Jumprope, Don Qs, Hillbillies, Merkins, Flutterkicks.

    Mosey to covered side- Aussie Mtn Climbers. Head over to tennis courts. Bear crawl across court, run 2nd court, then 20 merkins. Repeato with Crab Walk, Bunnie Hops, & broad jump burpees.

    Over to basketball court: 6 HRMs at each hoop, alternate bear crawl and lunge between the 6 hoops. 2 rounds of benchkicks and Dips. Over to DK wall for some more Aussie Mtn Climbers. 3 sets of 20 PLTs.

    Down to the coupon drop zone, grab a coupon then onto field. Partner up: Murder Bunny length of field while other pax runs length and back & flapjack. 2 rounds of Block the Plank.

    Drop coupons then another 2 rounds of Derkins and benchkicks.

    NMS: Crisp morning with regular group of HBR veterans. We did have whole AO to our own with no 5.0s, other workout groups, the one walker on the track pretended we didn’t exist. Bacon Bits apparently is on the Q sheet with his VQ coming soon to First Watch. YHC looks for him Q’ing at HBR soon as well.

    YHC tries to call Hand Release Merkins whenever both Atilla and Handshake are both there. Lots of whining about how broken and dirty the coupons were, the frost should have killed any poison ivy on them. Anyone who gets a rash can submit their complaints to HR.

  • The Juicer????

    10 studs gathered in the early morning darkness for an OC beat down. YHC has dipped his toe in the F3 waters once again as I walk down the recovery road and knew that signing up for the Q would surely get me out of the fart sack. A quick summary of the morning’s activities…

    Warm-a-Rama

    Side Straddle Hops, Don Quixote, You’re Damn Right that’s a Russian Soldier, LBC’s, Alabama Prom Date and Merkins

    1st Exercise – “25’s”

    Starting in 1 corner of the parking lot, complete 25 merkins, run to the second corner and complete 25 air squats, run to the third corner and complete 25 double leg lunges. Once lunges were completed, run a lap around the parking lot and start again. Total four rounds.

    2nd Exercise: “The Juicer”

    DTH offered up a few names for the next set of exercises. He was most proud of “The Juicer”. Time will tell if it sticks. The Juicer is two rounds of 6 exercises each completed for 1 minute. Merkins, Squats, WWII’s, Step Ups, Heels to Heaven and Burpees. After the first exercises were completed, we rest for 1 minute and then complete the second set. There were some grumblings about YHC’s lack of creativity, but burpees are always a good method to stifle and negative chatter.

    Back to the Flag for a Quick Ring of Fire followed by Number-Rama / Name-a-Rama with YHC taking us out in prayer.

    Announcements – congrats to Fresh Prince on the birth of his daughter. Thanksgiving day and post Thanksgiving day activities check slack.

    Have a great day men. Thanks for letting me lead.

  • Loop de Loop

    YHC arrived with maps as navigation aides to accompany the route instructions. The routes were over familiar turf, but a few new roads for exploration. We expanded into Libbie, Matoaka, Seneca, and York today.

    Marv took us out.

    Announcements:

    • The Friday after Thanksgiving TYA will host his annual endurance event. Keep doing loops of the park until no one else remains, whether on foot or bike; road or trail. Open to family and non-F3.
    • First Friday of December, an evening ruck is in the works in the Tuckahoe nano-region. More details to come soon.
    • Next Tuesday Splinter has the Q. He will be posting routes in advance that will resemble the Turkey Trot. Feel free to pick a distance and start time based on your goals.

    It was great to meet Bad News and run with him this morning. He will be making his tour tomorrow at another AO.

  • Just getting Yardsale warmed up

    3 men came to help YHC kick off another week at The Anvil. This is how it went down.

    COP: SSH, DQ’s, LBC’s, helicopters, cherry pickers, Imperial walkers.

    Mosey to track, partner up. Partners start on opposite sides of the track, run in different directions, stopping at first 2 corners for an exercise, when reaching midway point run to middle of field for 10 booyah merkins, repeat, every 2 laps mosey to playground for 25 calf raises and 20 swing merkins, mosey back to field and switch directions and exercises. Exercises were 25 LBC’s and 15 merkins one direction, 15 monkey humpers and 25 Helix squats the other direction. Everyone was able to try each way twice, then mosey back to the flag. Numberama, namerama, YHC took us out.

    NMS

    The Anvil was a solo Q last week for YHC, so it was great to see the PAX already gathered when I pulled up this morning. Planted the SH and took off! Mumblechatter was strong, centered on the trial in Minnesota, politicians in general, and somehow we talked about Yardsale and his M for a bit, none of which will be put into the BB, as YHC is still thinking “TMI!” It was a great workout today, and one to remember for the merkin challenge, as we did 110 overall today.

    As usual, I have No Idea what I’m doing….

  • One Guy Didn’t Have a Surfboard

    ONE pax shot out of bed, formed a circle of one, and ran off into the early Pacific Gloom. Temperatures were 70 and sunny. According to the wet suit wearing wave riders, the following may have occurred:

    Route: Niguel Road west across Pacific Coast Highway. Left at the Beach Access Staircase. Down the access road to Salt Creek Beach. South the jetty. Two laps up and down the beach. Return up (it’s about a 15% grade, so literally up) the Access Road to the stairs, and reverse the route BTTVSF. Call it 5-6 miles.

    For efficiency purposes, number, name, and COT while in line for coffee and breakfast.

    Announcements: After Thanksgiving run at 7:00 am. Loop after loop. Bring family, friends, etc.

    NMS: YHC absolutely loves running on the beach. In the dark. Today was a wet one – not rain, but high tide. Water temp of 63, and air temp of 53. For those who track these things, it was one of those weird California days where water was warmer than air. 63 is still not warm, thus the surfers in the Gloom wearing full suits, but darn fun. Cold, wet, and sandy. Great morning.

  • Merkin Challenge

    By my count, we did 188 merkins:

    Warmup was 4 sets of 20 merkins (10 in cadence each set) for a total of 80 merkins

    5 minutes of burpees: 50 merkins (10 burpees each minute)

    Countdown from 10 to 1 of Derkins: 55 merkins

    Belly touch 3 times: 3 merkins

    Español palabra al día: ¡Arriba! Up!

    By the way, I have the Q in 2 weeks. I plan to work 69 Burpees into the routine, and some other stuff.

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

    Warmup: Front of school: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

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

    Warmup: Upper Far Parking lot: 10 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise

    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?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO

    Upper parking lot: 5 minutes of burpees

    Railing for Dips/Derkins: In cadence: 10 Dips, Hop over the railing, 10 Derkins, 9 Dips, hop over the railing 9 Derkins, etc.

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

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

    Announcements:

    Gypsy is collecting clothing beginning December 1.

    TYA has a day after Thanksgiving race: starts at 7:00 AM at Shelter # 1 of the Forest Hills Park. Each hour, either run 4 miles on the trail, 5 miles on the road or 10 miles by bicycle. Repeat until you give up. Those who last the longest tend to make around 8 laps.

    Thoughts and Prayers for Hitchhiker. His wife lost an aunt (stroke) and his father-in-law is in the hospital with Covid.

  • Let’s get the ball rolling

    2 winter weather gear protected men stepped up to the plate this morning to see why YHC would have a medicine ball with him.

    For further explanation please read on

    If you do not need an explanation scroll straight to NMS

    Mosey to the BB Court for COP

    DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Imperial Walkers, Merkins

    Mosey around to pick up the medicine ball drop it off by the wooden rails and continue mosey down the hill to the last tennis court. Brief explanation of how this exercise will go. Mosey back to the Wooden rails. Basically a partner type triple check, partner 1 runs to the far tennis court, does one burpee and bear crawls up the hill to the corner and runs back to partner 2. Partner 2 is performing called exercise while waiting for the return of partner 1 (X3). Exercises where with the ball Step ups, Squats and Calf raises.

    Mosey back around to drop off the ball and continue to mosey down to baseball fields. At the steps do a modified Paula Abdul Bear crawl 4 steps forward 1 merkin 2 steps back 1 merkin until you reach the top run back to start repeto

    1 burpee at the bottom of the steps tooth fairies to the top 1 burpee and mosey to the BB Court

    Finish out with 20 American Hammers IC, 20 Scrunchy Frogs IC, 20 WWII OYO

    Numbers / Names YHC took us out

    NMS: It was very cold and windy outside but in our winter gear it was 70 and sunny. After having took a week off to rehab the knee it was good to get back after it.

  • You work out everyday, but you’re not strong.

    At 5:26am YHC all alone at the AO thought he was going to have to start knocking on some doors.  Thankfully, a few of Satan Hill regulars and one still on a runners high made it 9 for a Hot Potato Q.   YHC forgot to pass the Q.

    Warmarama: SSH, DQ, Jazzercise, Helicopters, Merkins, LBC, dying cock roaches, American hammers. 

    The THANG:

    Mosey to bottom of the hill.

    Hill Repeats

    Partner 1: Bear crawl
    Partner 2: Run to the top of the hill and back. 
    Switch & repeat until both partners get to the top. 

    Partner 1:  Run down the hill and back with a burpee at every mailbox. 
    Partner 2:  Lunges on the way down.
    Switch & repeat until both partners get to the bottom. 

    Partner 1:  Broad Jump burpees
    Partner 2:  Run to the top of The hill and back.  
    Switch & repeat until both partners get to the top. 

    Partner 1:  Reverse Lunges
    Partner 2: Run to the bottom then Bernie back. 
    Switch & repeat until both partners get to the bottom. 

    Pick a Rock Parker
    Circle up. Parker find us a Rock. 1 man carry the rock above the head to the curb and back, give the rock to the next man.  Everyone else in cadence (mutiny, no cadence).   SSH, Merkins, Flutter Kicks, 6inches, Copperhead Squats, Russian Soldiers, Rosalitas, Ball Dippers

    Triple check
    Partner 1:  Run to the fire hydrant and back x3. 
    Partner 2:  Rows with Rock x3
    Partner 3: Squat Jumps x3

    BTTF:  Mosey back to the flag.  Roscoe took us out.

    NMMS:  70 and Sunny as always.  Congrats to Rosetta for posting after completing a Marathon on Saturday.  Congrats to all the F3 men who ran this weekend.  Well done!    Keep Nancy Lopez sister in your prayers as she is battling medical issues.  We pray for healing and a quick recovery Nancy.   

    SYITG

    Oyster

  • Marathonesque

    While four GridIron regulars were about to line up elsewhere in Richmond to begin Saturday’s Richmond Marathon, eight of us posted for GridIron proper. We undertook a mini-marathon involving 26.2 laps of the Pouncey Tract Park parking lot.

    Take an initial lap, then take sidewalk chalk to mark the concrete in tracking progress. Warmup with SSHs, DQs, IWs, Helicopters, Merkins, APDs, and Arm Circles. Divide into two groups of four and complete Quadruple Check – four rounds, taking turns running a lap, holding People’s Chair, completing Freddie Mercuries, or Merkins followed by a Plank. Follow with a lap.

    Pair up with one guy completing a lap while another guy completes a few Squats then holds in Squat position. Four rounds.

    Pair up again with one guy completing LBCs while another guy runs one lap, then turns around and runs back the other way.

    We added laps between exercise rounds and finished our 26.2 laps with a final push before time. Mix in a few Merkins as desired for November’s challenge. Finish with a few minutes of stretching. COT and Cecil took us out.

    Garmin indicated distance – 3.3 miles. Not to shabby.