Category: Richmond, VA

  • So Smooth

    5 dudes expected a Last Call Q got something they didn’t sign up for. YHC was coming in hot with a bag of tricks in tow after snatching the Q the previous evening. 530 hit and we were off. According to Michael McDonald it went something like this:

    Looong mosey down to robious landing park. interrupted at each intersection by 10 of a PAX choice exercise for variety. Exercises included Imperial Walkers, Merkins, Hand Release Merkins, Side Stradle Hops, and WW2s. Short COP to stretch it out then mosey to the dock. Time to see what’s in the bag… Yacht Rock! several combinations of triple checks ensured with some smooth music to accent the lovely view on the water. We were running low on time but like my man Christopher Cross said ”its all right, I think we’re gonna make it”. so we “ride like the wind“ and were only a few minutes late to COT. Numbers? Names, Tobit took us out.

    announcements: -SOJ takeover next week, cone on out and post, dont let the fear of jorts scare you away!

    NMM

    YHC only asked for the Q to head down to the water. Its a very small window when you can catch the sunrise on the James from Twin Team. Couldnt ask for better group of gents to enjoy the gloom with!

  • Christmas Vacation? Did you mean A Christmas Story?

    Four bootcampers and two runners stepped onto the grounds of Atlee High School to get the weekend started off right. As Spit and Speakeasy left for their hour run, the bootcampers journeyed into the campus and surrounding neighborhoods to do the following.

    COP – SSH, Helicopters, Don Quixotes, Arm Circles, reverso, Merkins, Angled Knee Jumps, LBCs, Heels-To-Heaven, One legged APDs, other leg.

    Mosey to playground

    For 10 minutes, rotate between 5 pullups, 10 merkins, 15 squats.

    Mosey to Honey Meadows trail

    Do 5 burpees, run down trail. At every trail intersection or road, do 5 burpees. Stop at bottom of Atlee HS hill.

    Partner up to run the hill

    One member runs up hill to gate while the other does the following: Broad Jump Burpees, Lunges, Bernie Sanders.

    Mosey to VSH

    For one minute, do the following exercises 1. Merkins 2. Freddie Mercuries 3. Poor Randy

    Runners – The runners ran somewhere for an hour and then joined us for COT.

    COT – Name-O-Rama, Numberarama, Announcements, YHC took us out.

    NMS

    Well done to all Pax members this morning. The bootcampers covered quite a bit of ground as well. Along the way, we saw many squirrels, rabbits, and a cat who was wondering why we were doing burpees in it’s cul-de-sac. It’s also possible the cat was considering joining us.

    For YHC, the summer months when it is light in the morning allows us to visit parts of the Atlee Campus and surrounding neighborhoods that might not be possible during other parts of the year when it is darker.

    Today, YHC introduced the Poor Randy to the DaVille Pax. And yes, YHC does know that this is from A Christmas Story and not Christmas Vacation even though he might have said otherwise when introducing the exercise. This is quite an exercise Wilson and Marmaduke.

    Announcements – SOJ Takeover week is next week. Let’s show them some good numbers at the DaVille AOs.

    It was a pleasure to lead this morning.

    Gotta Run!

    Phonics

  • Woodies

    2 Staples of Morning Wood ran the paved trail loop. Start at basketball court then run the perimeter of park into the Nature Trail, take a Left and finish the loop BTTF. Mumble chatter included love of F3, excitement for leadership opportunities, and inspiring stories that PAX have shared lately. 

  • Doggie’s Perineum

    Thirteen for a rare EF DogPile Q.  Even more rare was the area of the AO explored.

    Here’s what went down:

    Mosey down just past the Nickel Bridge Toll Plaza near the Pumphouse Parking Lot

    COP

    • Imaginary Jump Rope
    • Don Quixotes
    • Hillbillies
    • Copperhead Squats
    • Jazzercises
    • Hairy Rockettes
    • Freddie Mercurys
    • Merkins
    • Scorpion Kicks
    • Plankorama

    Mosey into the woods via Northbank Trail down to the clearing just before the new trail section

    Triple Check 1

    • P1 – Derkins
    • P2 – Crunchy Frogs
    • P3 – Run too far down trail and back

    Triple Check 2

    • P1 – Irkins
    • P2 – Imperial Squats
    • P3 – Bear Crawl about 30 yds and Run back

    Pole Smoker Native Run

    • At each post PAX holds 6 inches, PAX on end does 5 Heels to Heaven and runs to far end, continue 2 rounds

    Mosey back up to Pumphouse Rd and back to flag via Love Hill, plankorama half-way for the six

    Mary

    • American Hammers
    • Flutter Kicks

    Numberama, Nameorama, COT

    MOLESKIN

    The DogPile PAX was smallish in number, but mighty.  The plan was to revisit territory once conquered by F3RVA but left to the wild many moons ago.  YHC forgot how far, time consuming, and potentially treacherous it was to the Northbank wilderness.  Thankfully no known injuries have been reported.  During TC1 the timer proved to be way too long for Derkins, audible was appropriately called.  This seldom visited area is now henceforth known as the Doggie’s Perineum. 

    ANNOUNCEMENTS

    Prayers for Flatty’s family friend – loss to cancer

    Prayers for Mr. Roper’s son in Colorado

  • Straight to Jail Route

    Two Early Bird regulars ran before and after the main event. Title has nothing to do with the mumblechatter or run. The third BC regular is uprange partying with the Ecuadorian National Futbol Club. The PAX took his alternate route to DP. Overcook chicken? Straight to Jail!

  • Hot Bods

    A great eight posted for the most recent GridIron session. Meet at the usual spot in the Pouncey Tract Park parking lot, then mosey a short distance across the lot for starting COP – SSHs, IWs, DQs, Helicopters, Carolina Dry Docks, Suzanne Somers(es), Arm Circles, and the like.

    Resume the mosey and grab a spot on the rubber mat at the playground for conventional Super 21. One Merkin followed by one WWII Sit Up. Then two of each. And so on up to 21 with a few breaks with other exercises after 5, 10, 15, and 18.

    Jog to the bars and break into two groups. One guy from each group completes a Pull Up and count, together, to 10 while the remaining guys hold plank on the outskirts. Rotate through each group three times.

    Saunter to the outside, right field edge of the nearby baseball field. Starting at the fence pole inside the right field foul pole, line up and complete three Pole Smokers at each fence post. Around center field, the terrain was all gravel, so we adjusted to completing three Reverse Crunches in the nearby grass at each pole. Stop at the left field foul pole.

    Find another pole along the edge of the left field and complete a few rounds of People’s Chair variations with base, right leg raised, and left leg raised.

    Mosey back to the start for a few minutes of LBCs and finish with some stretching.

    Nice work guys. Most of us made it to the Lauderdale and Broad Starbucks for coffee. Apparently our group missed an opportunity to move an outside umbrella for a female patron and she called us on this. We tried to make amends by moving another umbrella for another female patron. Overall we weren’t good enough. Or maybe we were.

  • Aging Gracefully

    Beautiful morning for a run through the Fan. Stuart and Floyd were our main arteries. Great mumble chatter in the group.

    YHC took us out.

  • Wilson is down!

    Another addition of Flex Friday went down at Satans Hill this morning and so did Wilson!

    COP- SSHs, DQs, helicopters, Dead Man Hang, LBCs, Short Mosey

    Grab a coupon – 45 mins of variation and Coupon rotation, of the following.

    Curls, Tris,Overhead Press, Bench, Mosey, WWIIs, 6 inches, LBCs, Rows, Lunges, Squats

    Numbers, Names, YHC took us out!

    NMS:

    WHile this morning was tough on the lifting, Wilson got the brunt of it by tweeking his back, speedy recovery brotha, hope it feels better soon! Honeymoon said he would mow your lawn for you if you needed it! Have a great weekend gents!

  • The Wild West End

    Five half-awake rock stars went on an expedition to find a lake to run around, multiple times. Early on the route, “Won’t you be my neighbor?” was heard from the woods and five became six.

    We ran downhill to the Raintree Swim and Racket club, ran 2-4 laps around the half-mile lake path, looked for Gomer and Gypsy in the pool, and then ran uphill all the way back for a 4-5 mile run depending on how many laps of the lake you did. We saw and heard lots of wildlife (cranes, hawks, frogs, whitesnake) which made the run different than the normal neighborhood routes. The fog on the lake was a nice touch.

    Conversations went something like this:

    – Where are we?
    – Corner of Bumfuck and You Got a Purty Mouth.

    and

    – The only chance we have to survive is to huddle together for warmth
    – I, for one, choose death.

    Uphill on the way back and doing laps on the same route were not the Pax favorites so next time we will do a track workout and just the laps.

    Thanks for letting me Q.

  • Hoops/Burpees/and Bets

    7 Hoopsters showed up to play some BBall and do Some exercises this morning at Twolf!

    COP – Helicopters, SSHs, DQs, Sucides, Dollys, Rosalitas, Freddys, LBCs

    Hoops with Consequences

    Team B of McGruf/POG/Shiplap lost the last bet, paid of by a run around the school.

    BTF – Numbers, Names, YHC took us out

    SOJ Takeover next week!

    Duke