Category: Richmond, VA

  • Dont Be a Hero

    10 gents hit the lot at Satans Hill for a ground and pound session to start the week!

    COP – SSHs, Helicopters, Dead Man Hang, Imperial Walkers, Stretching, More Stretching

    Mosey to Coupons

    25 Curls, 15 Overhead Press

    Dealers Choice – runner to Jerkins and Merkins and call exercise for the PAX

    Mosey to Logs, 3 Sets of Upward press

    Lunge up the hill. and across hood.

    25 WWIIs and Back to Coupons

    25 Curls, 15 Overhead press

    BTF, Numbers, Names, Rosco took us out!

    HDHH Weds @ Anser

    NMS:

    Aisle 5 back in the gloom, hints title of the BB. If you were there you laughed I guarantee it!

    Duke

  • Nice and easy run

    With YHC’s normal partner in crime (Doublemint) out on vaca this AM and a half Marathon on the books for this Saturday in Petersburg a nice and easy (little higher pace) 2 to 3 miler was planned. YHC didn’t plan on a hill getting in the way but because it was a shorter than normal run it probably was a good thing.

    From BWES back to Terrington take a right at the circle and climb, take a left and climb, take a right and continue to climb. Cross Robious and down Twin Team to finish

  • relaxed workout

    2 guys showed up for a beatdown this morning. No one was injured so it was a good morning!

    COP ==

    cop — arm circles, SsH, iw,
    lunges, merkins, ast’s, mountain climbers

    4 corners —
    15 flutters
    15 flutters, 15 am ham
    15 flutters, 15 am ham, 15 freddies
    15 flutters, 15 am ham, 15 freddies, 15 cockroaches

    reverso
    15 cockroaches
    15 cockroaches, 15 freddies
    15 cockroaches, 15 freddies, 15 am ham
    15 cockroaches, 15 freddies, 15 am ham, 15 flutters

    lazy dora
    100 merkins while other person does plank
    200 monkey humpers — other person holds 6 inches
    300 SSH with a wall sit

    11’s
    1 stump merkin and 10 ww2 sit ups….

    Good workout this morning — not too much running, in fact none at all.
    SYITG!

  • SOT-OTB Option #2

    With two weeks to go until the Roanoke Half, YHC, Boberry, and Draper hit the mean streets of River Downs for some hill climbing action. Now it’s time to taper.

  • SOT – OTB

    2 Runners with a Dog – 5 Plus miles

    5 Walkers with 2 Dogs – 3 Plus Miles

  • When Hutton says he’s 50:50 it really means he’s a HC

    Breakfest Club from Early Bird Biscuit and back, just Handshake and EF Hutton. We talked about life and wondered why Upchuck was at a community theater in Williamsburg on a Friday night.

  • Gravel Pavement: 1, Nipples: 0

    Though songs and poems have been written about the epic work out that occurred Thursday, they can so little justice to how amazing it was to those who were there. This backblast will make a paltry attempt to give you a peek, but will ultimately fail in that regard. According to the bus drivers, this may or may not have happened…


    Start with Indigenous people run with 1 burpee before running to the front. Ran around school this way.

    COP/WARMERAMA

    included but not limited to:

    • Invisible jump rope
    • Jazzercise (with less than perfect form, for notes on your form, see Nancy Lopez)
    • Hairy Rockettes
    • Flutter Kicks
    • Scoprion Kicks

    Mosey to the field for: Beast with pax choice

    • Merkins
    • Monkey jumpers
    • Ukranian soldiers
    • Ww2s
    • Copperhead squats
    • Carolina Dry Docks

    mosey to hill by the disc gold basket for

    Jacob’s ladder 1-5 burpees and back down

    mosey to the lit up wall for

    Donkey kicks up by 2 to 10, partner does Squats

    Peoples chair, partner does 2 merkins increasing by 2 up to 10

    Mosey to near ISF for Mini Dora merkins, squats, LBCs 

    Broga cool down

    Numbers, names, Hermie took us out in a BOM

    NMM great chance to lead. YHC knew he was doing well when there was an ” Oh BLEEP you!” to the full explanation of Jacobs Ladder great job to all PAX for knocking it all out like champs!!

  • A Destructive Michigan

    22 fine men showed up for Dogpile this morning for a Q that has been absent from the Q sheet for quite awile.  This is what transpired:

    Mosey to the first circle: SSH, DQs, LBCs, WWIIs, Copperhead Squats

    Mosey to the Carillon Field for The Michigan:

    10 100 yd runs, 8 80 yd runs, 6 60 yd runs, 4 40 yd runs, 2 20 yd runs 1 10 yd run

    Mosey to the amphitheater for Self Destruction=1st step 1 SSH, 1 merkin, 1 v-up.  2nd step 2 SSH, 2 merkin, 2 v-up, ascending to the top of the amphiteater.

    Mosey to the Rusty Cage for 3 sets of 5 pull ups of jerkins.

    Mosey back to the first circle for abs exercises and one set of Invisible Jumpropes.

    Mosey back to the flag for 4 minutes of Mary.

    Announcements : HDHH this Wed at the Answer.  Run at 530 followed by some fellowship and colbeers.

    YHC took us out in prayer and proceeded to lock his keys in his Jeep.  YHCs M to the rescue.  Thanks to Gomer for hanging out with K@ and YHC until YHCs M arrived to keep us company.

    Moleskin:  It has been awhile since YHC has Qed and YHC has truly missed leading the great group of gentleman on occasion.  Many thanks for starting the weekend with YHC and for making my morning get off on the right foot.  TYA mentioned it after RAMM yesterday, but I think it cant be said enough, reach out to someone who may need to hear from you.  As men, we are ofter stubbron and hardheaeded and may not ask for help when it is needed most, but if a F3 brother reaches out, that may be all that is needed.

    Have a great weekend gentlemen.

     

    Circle K

  • Prairie Dogs and Scissoring

    Seven HIMs hit up Rockwood Park for this week’s edition of Rock n Roll. Here’s what went down…

    COP:

    SSHs, DQs, Cherry Pickers, Ukrainian Soldiers, Dead man hang, Tricep presses, LBCs

    Mosey to parking lot

    Hindenburg BLIMPS:

    This one surprisingly took a while. Six rounds of exercises. At each corner of the parking lot perform exercise.

    10 Burpees, 15 Lunges (each leg), 20 Imperial Walkers, 25 Merkins, 30 Plank jacks, 35 Squats

    Long mosey to trail.

    Partner up. From starting position on the trail, partner 1 runs to trail opening and back while partner 2 bear crawls. Switch up. After that, change it up to crab walk forward, polar bear crawl, and crap walk backward. PAX crushed this one quickly so we did it twice.

    Mosey to another parking lot for one round of Bearpees. Cross parking lot by performing 4 bear crawl paces followed by a burpee.

    Back to the basketball court for 3 MOM: Freddie Mercury’s, Rosalitas, Flutter Kicks

    BTTF, numbers, names, announcements, Hardywood took us out.

    Announcements:

    HDHH this Wednesday. See Slack for more details.

    April 15 Tax run at Mary Mumford: 6,8,9 mile options. See Bone Thugs for more.

    NMS: Today’s beatdown was bookended by prairie dogs and scissoring. OC made it out to Morning Wood this morning but had to leave and come back due to a prairie dog and a locked bathroom. And Hardywood got a lot of laughs with his ”Now I know why they call is scissoring” comment during the Rosalitas. Mumblechatter was high this morning and the laughter was strong. Lots of great movie quotes along the way. It was all a great reminder to YHC just what makes this such an awesome group to be a part of. 2nd F continued at Starbucks.

    Make it a good one fellas! Peace!

  • Saturday Morning Tapering

    3 Davillians enjoyed a tapering run a week before their half Marathon. Was a simple out and back from the school’s road to Honey Meadows Estate, cut through into Kings Charter to Totopotomoy then back.

    Great 2nd F at the Local Cup afterwards with Helix joining us as well

    SPIT ON THAT!!