Category: Richmond, VA

  • Inappropriate route

    Perfect weather for a run or ride this morning. After some mild confusion on the new RAMM flag location we were off.

    Windsor Farms big loop: South on Commonwealth, cross Cary to Berkshire and follow Berkshire in loop through Windsor Farms. Berkshire becomes Sulgrave briefly, then Canterbury. Canterbury to Cary, cross Cary and head north on Malvern. Malvern north across Grove and Patterson, almost to Monument. Left on Wythe Ave.

    4’s – Wythe to a left on Chantilly then left on Grove and back to the flag

    5’s – Wythe to a left on Willow Lawn Drive, left on Patterson, right on Harlan Cir, left on Roslyn, left on Grove and back to the flag

    6’s – Wythe to a left on Willow Lawn Drive, right on Patterson, left on Libbie, left on Grove and back to the flag

    Numberama, Namerama (about 17, apologies if I missed anyone), Announcements (beer mile tonight, one breaking bread spot remains for 2021 – Christmas night volunteer needed, and free to bleed blood drive – see Slack for details) and YHC took us out.

    Suggestive map my run images were removed from this post by corporate.

    SYITG ~GP

  • No one: 4 rounds of Tracers

    No fartsack this morning. Two showed up to Timberwolf.   Will there be a triple check? Nope, Hot Potato all day long.  

    Warmarama: Mosey to the side parking lot for SSH x 20, DQ x 10, Russian Soldiers x 10, Merkins x 10, Squats x 10, 

    The THANG:

    1. Mosey to first lamp post. Find a partner.  P1 run to the last lamp post.  P2 Broad Jump Burpees, Switch off.   Alternate exercises to get to the last lamp post Lunges, Bear Crawls, Broad Jumps. 
    2. Find another Partner.  Work our way back to the first lamp post.  P1 Runs to the first pole and back.  Switch off. Alternate exercises each switch.  Bear Crawls, Lunges, 1 leg Broad Jumps, Polar Bears. 
    3. Parking Lots Tracers. 4 Rounds.  Yes 4 rounds.   Each round do 50 exercises.  Merkins x50, Freddy Mercury x 50, Squats x 50, WWII x 50.  
    4. Mosey to school for some Door to Door salesman.  Run to a door and complete number of exercises on the door.  6 burpees, 7 merkins, 9 flutter kicks, 10 Carolina dry docks, 14 ball dippers. 

    BTTF for 5 minutes of Mary. Vegabond took us out.

    NMMS:  we usually do 1 round of parking lot tracers once a year.  Vegabond said let’s do 4 today.  4

    SYITG

    Oyster

  • Dancing Idiot

    DANCING IDIOT: The HIM who initiates a Movement by Influencing a First Follower. (Video)

    F3 the organization is set up using this principle.

    As a Men’s Fellowship organization with a mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership with 5 core principles:

    Free of Charge
    Never a charge to workout, ever.

    Open to all Men
    No matter the man, you are welcome here.

    Held Outdoors
    Rain or Shine, Heat or Chill, we are out there.

    Peer Led
    Rotating fashion of men leading each other.

    Ends with COT
    Always ends with a Circle of Trust.

    and a motto of:
    “Leave no man behind, but leave no man where you find him.”

    It all sounds easy … right? Until its time to be the dancing idiot within those standing principles and be vocal about F3 not being just another workout group. To speak to the culture of F3 nation even when there are those that intentionally want to push against it.
    WE are free to lead … so must do so and not just blindly follow because it is the way it has always been.
    WE are leaders helping leaders and should never except any member of F3 being left behind for any reason.
    Push forward men…be the Dancing idiot. If there are those that want to stop you from doing or saying what you know is right… KEEP on dancing. You chose to be part of F3 because of the core principles, whether that was 5 yrs ago or this week. Encourage growth and new ideas.. don’t stand in the way… help. Know where the 6 is and pick him up.. dont make him finish anything alone. Shield lock with your pax. and above all else.. if you know this is not happening, do something about and reach out to the impacted individuals.
    BE the Dancing Idiot.

    3rd F: (Faith)
    Thank you Roger Roger for taking us out this morning. TAP to all pax members needing support right now.
    Free to Bleed on 10/20. See Pigskin for more information

    2nd F: (Fellowship)
    Beer Mile Friday night… See Handshake for more details

    1st F: (Fitness)
    The THANG:
    1 mile run to Traget
    1 Mile of 7s in the parking lot
    1 mile run back to the AO track
    2 sets of 400M sprint x 200M recovery
    1 cool down loop

    back to the Start.. All pax accounted for.

    Time for COT.

    Done.

    Thank you for allowing me to lead WTH on this wonderful day

    v/r
    John (Gypsy) Boles

  • Spaghetti Western Run

    YHC pulled up to see a parked car that seemed like an FNG coming to a run workout. We had an easy 4 mile route, with Opus pulling in to park and Bulkhead running from home we gathered up made some introductions, fired up the headlamps and ran the following 4.25 mile route…typically called the Taylor farm loop. see route below:

    This was nice so we could show the FNG some other AO venues such as DaVille and where we typically form up to start. Mumblechatter was great, LabRat would have been proud as YHC filled the void of quiet for the first 2 miles.

    We returned for Numberama, Namerama, Opus took us out in prayer.

    MOLESKIN

    So Sergio Sergi finally decided to post after thinking on this for 2 years this morning. During our COT Bulkhead immediately thought of the Director Sergio Leone who was the director of the Good, The Bad and The Ugly, a 1966 classic with Clint Eastwood as the star…so we kindly gave Sergio the name CLINT. Welcome Sergio and we hope to see you in the gloom again soon.

    Have a great day gents, it was an honor to lead this morning. Cheers….CB

  • Tabatha

    A good showing for WDog this morning got rewarded with a tabata workout. Pullups/bar work, boat/canoe, planks, and jump ups were the exercises. Many comments about the naming of Tabata…and of course, Tabatha was a popular subject. The pax seems to be digging these, so expect more to come out of Lab Rat Q’s in the near future….especially with a smallish pax.

    Sorry to keep it short, but my laptop is on the fritz and had to use a loaner computer to get this out in the world, but like Flatline likes to say….”those that post know”.

    Lab Rat apologizes…

  • Refractory Period

    Eight SOJ stalwarts rolled up to the Forge locked and loaded, and here’s how it went down:

    Warmarama: Mosey to the front traffic loop for SSH x 20, DQ x 10, Russian Soldiers x 15, Freddy Mercuries x 20, APDs x 15, Hello Dollies x 20, Carolina Dry Docks x 10.

    The THANG:

    1. Mosey to amphitheater for 11s (1x Imperial Squat Walker, bear crawl across the grass to the steps, 10 x dips, lunge back, repeato)
    2. Mosey to the loading dock for a Triple Check (Pax 1: run to first light pole and back, PAX 2: donkey kicks, PAX 3: heels to heaven)
    3. IPR (plain vanilla; i.e. no burpees, diamond merkins or eight count bunny thrusters) up to Forest Hill Ave
    4. Mosey to Elkhart MS covered entrance for a Dora (Pace Car: run the loop, Exercises: 100 x merkins, 200 x s.c. American Hammers, 300 x s.c. mountain climbers)

    BTTF for some Old Man Stretching

    Numbers, names, YHC took us out.

    NMMS: YHC may have brought the exercises, but Flatty brought the mumblechatter this morning and it was strong, both in terms of breadth of topics and volume. Upshot is it only takes Lamar Jackson 15:00 + OT to mount a comeback, but for middle-aged pax, “it takes a day to reload.” YHC is hoping for a speedy recovery from tomorrow’s hernia repair — no coupons for a while 😉

    Make it a great one, and SYITG soon I hope!!

    Doublemint

  • KB Magic 8 Ball

    Eight KB warriors gathered in the gloom this morning to grow stronger (and laugh).  Mumble-chatter was high, but the beat-down reigned.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Punitive burpees
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB Beast at the bus drop off lane
      • Flutter presses with behind the back carry
      • High pulls with right arm waiters carry
      • Curls with left arm waiters carry
      • Swings with death crawls
      • Sumo squats with around the worlds
      • Tricep presses with lunges
    • COP with YHC taking us out

    A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.

    Announcements – Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

    God is good all of the time!

    Attila

  • 12 oz Curls

    A cool six-pack showed up in a strange place for a strange brew of options. Temperatures were 70 and sunny outside, and between 38-55 degrees in the froth. According to the brewmaster, the following likely happened:

    Circle up. Mosey inside for a double-check. The PAX discussed 17 year cicadas and whether they were the name of the beer or present in the beer or both. YHC did 2-3 SSHs (for real) to both begin the COP and conclude the workout. Don’t say YHC didn’t exercise.

    Lockjaw, Dial-up, and YHC proceeded outside to initiate the longest COT of the year. Soon, the trifecta was joined by Corned Beef, Chum Bucket (who had the Q), and Nightcrawler. Six pack formed.

    Numbers of beers, names of PAX, the Circle was formed at a single table of Trust.

    Announcements:

    Cider is good. Cicadas are meh.

    NMS: Being the only evening AO, Punisher presents some options not available at other AOs. In particular, the PAX is able to enjoy an adult beverage at a time that does not result in being accused of “having a problem” or “being an enabler.” 1st F becomes 2nd F.

    Good to catch up with Nightcrawler, who YHC had not seen in a minute, and the rest of the PAX.

  • Just a Big Ole X

    11 men came to Midlothian Middle School in search of some truth. What they got instead was a Q who managed to butcher the FIRST exercise in the warm-up. Luckily we all made through alive. Here is a brief summary for your viewing pleasure:

    Mosey to the lower parking for warm-ups:
    Imperial Walkers, Don Quixotes, Russian Soldiers, Dean Man Hang, Cherry Pickers, Freddie Mercuries.

    Exercise One: The Big X
    Starting in the middle of the track run to each point of the X, which covered most of the school property, and complete the called exercise. Run back to the middle, do five burpees. Wait for the PAX, then repeat.

    Rd 1: 25 hand release merkins, 50 squats, 75 alabama prom dates, 100 SSH’s – 20 total Burpees
    Rd 2: 25 heels to heaven, 50 jump squats, 75 monkey humpers, 100 LBC’s – 20 total Burpees

    Tried to sneak in some Victory Hill, but we ran out of time. Everyone sprinted up and headed back to the flag.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts:
    Strong work by all the PAX today! Did not realize that the X would pretty much take up the whole workout. I think we got our steps in for the day.

    Heard that the runners hit 6.1 miles. Those guys are looking strong leading up to the marathon.

    Appreciate the opportunity to lead.

  • Fear the Pill

    Three moseyed around the Westham micro-region of the Tuckahoe nano-region with some exercises to boot.

    Mosey to Church patio

    COP (IC)

    • DMH
    • Copperhead Squats
    • IWs
    • Helicopters
    • Jazzercises
    • HRMs
    • Plankorama
    • Box Cutters
    • Scorpion Kicks

    Mosey a mile down River and right on Highland to Westham Station

    Solo Dora (4 sets with mosey between up S. Ridge)

    • 100 Merkins/ 200 Monkey Humpers/ 300 LBCs

    Mosey back to the parking lot and retrieve coupons

    Triple Check w/ alternating exercises

    • P1 – Bench Presses, Curls, Overhead Press
    • P2 – Dips, Swings, Lawnmower Pulls
    • P3 – Run to end of the parking lot and back

    Mary

    • Freddie Mercurys
    • Wilson’s Spaghetti Party
    • American Hammers

    Ring of Fire x 2

    Numberama, Nameorama, COT

    MOLESKIN

    YHC is flattered the pills he serves up fearfully drive the PAX to the loving arms of the fartsack. Today’s pill was more of a Flintstone vitamin, nevertheless the October heat, humidity, and dense fog ensured the PAX left as wet as ever. Solid OSOTW from both UpChuck and Honeydo. Coffeeteria was great as always.

    ANNOUNCEMENTS

    Prayers for UpC’s M and In-laws