Category: Richmond, VA

  • Define “Large Tree”

    An eager eleven came out to Mary on a beautiful crisp fall morning for an old school beatdown.

    COP: SSH, Don Qs (saab approved), Russian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    The Thang:

    Start at corner of Grove & Westmoreland. Run up Westmoreland stopping at each large tree for 5 HRMs all the way to Cary. Partner up for 3 sets of 20 PLTs.

    Over to school side for Triple check: Donkey Kicks, Reverse Crunches, & run to fence & back. Mosey to Tennis courts: few rounds of Bear Crawl & lunge then run back. YHC did not make PAX bear crawl full length of 4 courts.

    Over to soccer field: Partner up & wheelbarrow length of full field. Bernie back then 20 WWIIs. Run across again then back to flag with 3 min of Mary under the lights.

    NMS: Lots of chatter from PAX about YHC taking Q this am. It is true 45MoM is not on YHCs normal routine list but is the original virgin post so always good to get back out. Lots of whining from the PAX on the heavy dose of Hand Release Merkins at the start. With November Merkin challenge gauntlet thrown down by Splinter the PAX needs some practice. TYA joined us after the COT after knocking out a long run on his own. He confirmed the Black Friday runa-a-thon at Forest Hill is on again this year. Always a good time.

    Announcements: Happy Hour is tonight, as in Thursday not Wednesday, aka today at Hardywood West Creek.

  • Another One for the Thumb

    Another Q, another fabulous five to tackle the morning with an enthusiasm unbeknownst to mankind.  Here is how it went:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB ladder – series of four exercises, starting at 10 reps and moving down to 1 (which really turned into 10), followed by a chaser of 10 lawnmower pulls (each arm)
      • Squat thrusters
      • Curls
      • Sit ‘n press
      • Halos
    • 5x check
      • Run
      • Weighted lunges
      • Romanian dead legs
      • Overhead pulls
      • Flutter presses
    • COT with YHC taking us out

    Great work by the PAX today.  Gypsy dropped by to do all running activities during the 5x check.  Good to see our brother as he trains to kick tail. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila

  • you had me at kettlebell…

    3 cool guys (literally) took on the day the right way with a killer potato

    COP — Mr Holland (lots of fun exercises)

    Mr Holland — triple check
    1) run the track
    2) accomplished and strong?
    3) sit up presses

    Yardsale 11’s
    1 deep squat, karaoke to the other side, 10 calf raises
    you know the rest of the drill

    Opus triple check
    1) bear crawl out, run back
    2) DK’s
    3) Halos

    Don’t drop the frickin soap
    Hold kb away from body
    when you drop it run lap and do 10 merkins — repeato 3x

    boat canoes just because

    Fun cold potato this morning! KB’s are hard when one hasn’t done them in a while!

  • These guys are brutal

    8 of F3’s finest men gathered to celebrate a guest Q. Little did they know while one Keydet was down for the count from a Geri Covid Booster that the a younger Keydet had done a back end deal and grabbed the Q. This is what transpired:

    Round 1 – Mailbox Challenge – various exercises at mailboxes: Merkins on the Left and WWII’s on the right from S Ridge to River and then opposite on the way back.

    Mosey from Ridge down to the bottom of the hill doing various exercises at political yard signs (opposite exercises at opposing candidates). Little did we know there was only one parties signs…

    Bottom of the hill partner up. P1 does a set of exercises while P2 runs down the road and back. 2-3 rounds.

    Our Crescendo up the hill was another partner exercise, P1 does something the P2 Bernies up the hill. We stopped at Overlook for another exercise.

    Indigenous Peoples Run up the hill to finish.

    Announcements: Hump-Free Happy Hour tomorrow (Thursday) at Westcreek Hardywood at 1730 hours until whenever…

    Prayer Requests: one of Last Calls Subcontractors is on a ventilator with Covid, he’s 42 years old. The same contractor last a employee last week to Covid who was 26. Prayers for these individuals and their family/friends/co-workers

    NMS: pretty quiet day without Upchuck being there, no semantics were argued. It was nice to explore some of the AO we hadn’t seen for a while.

  • What’s a Backblast

    After being out of the loop recently, YHC signed up for the Q to jump start things. After posting I then realized that comes with writing a backblast , minor changes to WordPress or how my computer treats it were ironed out and here we go.

    With my name on the Q sheet the PAX did not know what to expect but with some renewed Q-drenaline going we were able to knock out some miles on the track.

    Mosey down to the lower parking lot to try to get out of the wind, no such luck, with a warmup featuring random counts of the favorite hits.

    All track work starting with Catch Me if you Can – Partner up – 1 pax runs backwards, the other does 3 burpees and runs to catch up. 1 full lap – that got the blood flowing, I venture to say that is not a Marmaduke favorite anymore.

    Dirty MacDeuce – 12 4-count reps of Tempo merkins, Freddie Mercuries, Squats – run a lap, repeato with HRM, Flutters, Lunges, then again with Merkins, APD, Jump Squats

    Mega-Beast – Beast on the track with stops at 100/200/300m for 6 reps each, keep going to the start then reverso – 2 rounds with merkins and squats. – next time we break this one out we can concentrate on only doing that to get the full six rounds

    Mosey on back to the VSF for some Mary, including Crunchy Frogs, which may or may not have been on hiatus along with me.

    Great to be back out and taking the Q. Thanks to those that posted for putting up with me and my desire to run in circles today. A little worried that my cadence would be off but it was just like riding a bike (which coincidentally is what I have been doing a lot of). Good to see the New Market crew out and hear they have been building a strong nano-region in SW Chesterfield.

    Have a great day.

  • Blustery Dog

    4 strong posted for WDOG this morning and here is how it went down.

    Warm ups – Mossy

    Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats

    Rusty Cage : 3 sets – burp ups – chin ups – pull ups

    Jerkin bar : 3 sets jerkins and dips

    Mossy

    Pole smokers : 5 leg lifts run to the end pax holding 6 inches – switch

    Ring of Fire – dealers choice

    Great work today guys – BT glad you found a spot in the woods to take care of business sorry you missed the pole smokers…..

    Thanks for allowing me to lead – see y’all in the gloom..

  • Beasticide

    3 guys showed up for something a little different. Here is what transpired

    COP — not sure what we did — didn’t write it down…

    Spider merkins
    8 sets of 8 different merkins on a curb. Sometimes we had one hand on the curb, then we had two, then one foot, etc.

    Beasticide
    Run the damn beast but run it as a suicide.
    6 of each exercise always returning to the start after every stop.

    Jump Squats, SSH, LBC’s, Merkins, IW’s Burpees

    Back to the Flag for some stretching, numbers, names, etc.

    Great time with the boys this morning! Beautiful weather for a beatdown!

  • Working with a Prime Number

    Prime numbers suck, but we still welcomed a late arriving Handshake with open arms.  A small, but mighty PAX assembled at Heartbreak Ridge for a boot camp beat-down.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • IW
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts for 4 sets of partner wheelbarrows with 10 derkins at the end
    • Mosey to the black top for a four corners with 10, 15, 20, & 25 reps at each corner, repeating with the following exercises
      • HRM
      • Reverse crunches
      • Monkey humpers
      • Crab cakes (2 count)
    • Mosey to the front of the school for a 5x check
      • Run
      • Wall sit
      • Shoulder taps
      • WWII sit-ups
      • Storm squats
    • COT with YHC taking us out

    Great work by the PAX today.  Welcome back to HBR Gypsy and Bacon Bits. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila

  • Caution: Corner May Be Wet

    The dark and cool gloom was conquered by 7 bearers of Light.

    The Journey:

    Q arrived about a minute late, but the PAX had already started a brief warm-up loop in the parking lot.

    Long mosey to the lush and very water saturated rear field of the AO.

    4 Corners-esqe Leap-Style Circuit:

    Corner 1: PAX lines up single-file adjacent to a corner while maintaining an exercise, and last man does an exercise then runs to the front of line.
    Last Man: 10 Hand-release Merkins | PAX: WW2’s
    100x Monkey Humpers at the arrival of the next corner

    Corner 2: PAX lines up single-file adjacent to a corner while maintaining and exercise, and last 3 men do an exercise, and then run to the front of line.
    Last Three Men: 15 Heels-to-Heaven | PAX: Hold plank
    Audible at 70% completion of the length, to Bear Crawl remainder of the distance to the next corner
    100x Side Straddle Hops at the arrival of the next corner

    Corner 3: Elevens with Burpees and Hand-Release Merkins between corner and next corner
    100x Calf Raises (50 toes pointed in, 50 toes pointed out)

    Elevens took longer than expected, Corner 4 was sadly missed.

    Long mosey to basketball courts.

    PAX lines up single file and does a group Bear Crawl around outer perimeter of the court while last man runs to the center of the court and does 10 Merkins to rejoin the “Bear Crawl Train” at the front.

    Completed one loop around the court

    Suicides from end to end of the court for the remaining 1 minute.

    COT:

    • Numberama
      Namerama
      Announcements: Hump Day Happy Hour
      Prayers: Prayers for Last Call’s co-worker battling COVID.

    NMS:

    Shoutout to DTH for yet again pushing me out my comfort zone to Q this workout and gradually get back into the swing of things despite still working to overcome an injury. Things didn’t go 100% as planned with some aspects but with the support of the PAX we did the dang thang. Such a solid life lesson of not always waiting until things are 100% comfortable or “right” to keep moving forward. Sometimes life presents you with a challenge and you just gotta go after it, even if you gotta wing it while you do it. Love this group of guys and so thankful to have the opportunity to lead this workout, enjoy your fellowship, and get drenched in the lush fields of NoToll.

  • Groooove 55

    We have had some veteran complicated routes on Spider Run lately. YHC did some recon on Monday afternoon to confirm some distances for the 4, 5 and 6 milers. TYA had mentioned that we need some Grove Avenue workouts and with the Hill up UR drive, this makes for a nice workout route so here is the Plan.

    Everyone starts up UR drive then a right on Campus Drive, this turns into Towana Road and becomes the access road after you cross Three Chopt. We all stay on this road until we reach Grove Ave and you run East on Grove.

    4 milers get to Oak Lane and return to start.

    5 Milers get to Westmoreland(Stop Light) and return start. This was actually 5.45 miles according to my GPS so YHC was pushing the limit with this group of the PAX

    6 milers get to Malvern (Stop light) and return to start.

    Numberama, namerama, YHC took us out in prayer.

    Moleskin

    We all returned safely on this out and back route. With the 1 mile climb at the start, this makes for a strong finish for all runners when they are returning back to the parking lot where we began.

    Great run this morning gents as it was an honor to run with you gents.

    Have a great day…Cheers…CB.