Category: Richmond, VA

  • Another Swim

    8 studs posted for a sunday fun run.. Route was north to south, with swim at the end. Fun had by all.

    TYA OUT

  • Two Run River Run

    We run for the joy.
Some say it's a waste of time;
We must pity them.

  • Hoedown is Back!

    Credit the Summer Tour, the allure of a colored pill, the desire to get back to normalcy fresh off a vacation, call it a fluke, however you slice it, Hoedown was back today baby.  Seventeen hit the mean streets of Tuckahoe VA to attack the day.

    Mosey up to the Blacktop

    COP (IC)

    • Dead Man Hang
    • Reach for the Stars
    • Helicopters
    • Copperhead Squats
    • Russian Soldiers
    • SSHs
    • Merkins
    • Freddie Mercurys

    Mosey to Horseshoe

    Triple Check 1

    • P1 – Donkey Kicks
    • P2 – Elbow Plank
    • P3 – Run the loop

    Mosey down Forest and hang a left on Spottswood

    DORA

    • P1 – HRMs x 100, Reverse Crunches x 200, SSHs x 300
    • P2 – Run up the big hill to the pretty trees and back

    Mosey over to Third Church side parking lot

    Triple Check 2

    • P1 – Block Squat Thrusters
    • P2 – Heels to Heaven
    • P3 – Run the loop

    Mosey to Horseshoe infield

    Mary – American Hammers, Hello Dollys, Hold 6 Inches

    Numberama, Nameorama, COT

    MOLESKIN

    At 0524 the numbers were strong as the PAX eagerly awaited what YHC had in store.  By 0530 seventeen in all were ready to do the thang.  Lots of mumblechatter around Hitch’s Saturday night Karaoke Q.  Sounds like a heck of a time.  YHC isn’t much of a singer, but with the right amount of lubrication could maybe belt out some Sweet Child O Mine, Blaze of Glory, or perhaps Regulate by Warren G.  YHC expects only Bone Thugs, Corned Beef, and maybe Wilson share his taste in music.  Comment with your go-to song.  Just curious.  Make it a great one.

    ANNOUNCEMENTS

    Home Run Derby – July 27th (See Preblast – 0530 Tuckahoe Little League – park in front of Rico’s Restaurant at John Rolfe and Ridgefield)

    Ultimate Frisbee – Heartbreak tomorrow

    Not mentioned in COT but YHC could really use prayer

  • 7’s, 9’s, & 11’s

    4 Davillians put in the works this past Friday to start the weekend off right

    This how it went down

    Warmup – Mosey around the main parking running forwards, backwards, and Karaoke around then headed to the blacktop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Heels to Heaven, Alternating Shoulder Taps, American Hammers, Merkins, Arm Circles

    THANG

    Mosey to the play ground

    7’s – Start with 6 Pull up run to the back school and complete a Donkey Kick keep going till 1 and 6

    Mosey to the couryard

    9’s – 8 Dips then run to the tree line at the back of the school for 1 LBC’s. Keeping going till flipped 1 and 8

    Mosey to the main parking lot

    11’s – 10 Skull Crushers then bear crawl/lunge to the island for 1 (2ct) American Hammer. Keeping going till flipped 1 and 10

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to have Mile High back and the fact he was able to find us since his first time out was at a different location. Yard Sale made sure the mumble chatter was constant and the PAX pushed through the humidity

    SPIT ON THAT!!

  • We Built This City on Rock N Roll

    9 PAX showed up for the inaugural launch of Rock N Roll to be welcomed by more running and jumping than was expected…sorry not sorry….

    Warmarama :

    SSH in cadence x 10

    Don Q’s in cadence x 10

    Russian Soldiers in cadence x 10

    Cherry Pickers in cadence x 10

    Merkins in cadence x 10

    The THANG :

    Long Mosey to the Nature Center then take a left down the paved trail through the woods. Stop at first workout station then partner up. 1 minute interval training at each station with your partner with the following exercises :

    1. At sit up bench : WWII’S
    2. At dip bars : Dips
    3. At horizontal bench : In and Out Leg Extensions
    4. At monkey bars : Pull Ups

    Mosey to baseball fields and stop at the Stairs between the fields. Perform various exercises for 5 rounds of each exercise :

    1. Jump up on every other step of the stairs for 5 rounds
    2. Sprint up the stairs for 5 rounds
    3. Jump up on every step of the stairs for 5 rounds

    Mosey to basketball court for 4 corners with animal movements between corners :

    1st Corner : 50 lunges (each leg counts as 1 rep)

    Bear Crawl to next corner

    2nd Corner : 50 merkins

    Front facing crab walk to next corner

    3rd Corner : 50 LBCs

    Kangaroo Hop to next corner (this is a murder bunny without the cinder block)

    4th Corner : 50 WWII’s

    Broad Jump back to starting corner

    DONE

    COT :

    Welcome FnG Andrew now named Nike! He lives near Chesterfield Airport so this AO attracted him out. Mudface was a true brother and drove all the way down from Mechanicsville to indoctrinate Nike into the F3 Brotherhood.

    T Claps also to Splinter and Try Hard for making the trek, and for everyone else that came out to support this launch.

    Prayers for Splinter and his family who endured a chaotic Washington Nationals game where shots were fired and a melee broke out. He endured some moments of being separated from his M and 2.0’s which was very traumatic. Prayers for our country and for the men of F3 to lead this nation back on track.

    Prayers for Tobit’s grandfather who recently lost his M after a long battle with dementia, and prayers for Tobit’s whole family as they mourn.

    NMMS:

    Great push today brothers. It was more running than expected but no one complained and everyone finished. Very strong finish from Nike on the broad jumps (YHC wanted to name him Skywalker because of that but lost out to Nike haha)

  • The Return of the Trout

    5 guys showed up for a beatdown and it was fun!

    COP — lots of exercises

    Mosey to the Cauldron for a Lindsay — 30 donkeys and 10 Am Ham
    add up to 40 each time descend and ascend by 5’s

    Out of the cauldron for Droa in her 20’s

    dora in her twenties
    one person runs the dome and back, others do
    20 jump squat pull ups
    40 burpees
    60 ww1 situps
    80 merkins
    100 SSH

    2 people side crawl around the outside of the playground timbers while the others do swingset push outs. Was supposed to be the whole way around but was modified to half way around. That was hard.

    Suicides, Reverse Suicides, Bernie suicides, burpee suicides

    Lunges to cool down

    back to the flag for 1 minute of round the world merkins.

    Numbers Names Announcements

    Thanks for letting YHC lead — sometimes it feels like I have no idea what I am doing but you encourage YHC just the same!

  • Skydiving

    We ran, we conquered, we kick its a$$. And talked about fake skydiving.

  • Alphabet soup

    3rd F: (Faith)
    Thank you White Deer for taking us today.
    3rd F this Tuesday at 8pm see Slack for Zoom details: YHC and Homer Co-Qing a creative discussion of the differences/Similarities in after life and faith between Buddhism and Biblical ideology.

    2nd: (Fellowship)
    14 of 15 pax showed up for the post work out bagels and coffee. (BAMM!)
    7/17: Hitchhiker Karaoke 6pm
    7/31: BoneThugs night at the baseball park.

    1st F:  (Fitness)
    The Thang: (The GridIron:  It all happens in the confines of a football field)
    Mosey to the bottom Football field.

    Warmup:
    Side Straddle Hops, Micheal Philps, Big arm Circles (warm up the upper body.. Its a ground pound day)

    Four corner: Run the outside of the football field. At each corner perform a called exercise and return back to start. Each corner you pass you perform that exercise for that corner on the return as well.

    • Run to Corner 1: 10 Merkins and return to start.
    • Run to  Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start.
    • Run to Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 3: 10 jump Squats, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start.
    • Run to Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 3: 10 jump Squats, run to corner 4: 10 Burpees, run to corner 3: 10 Jump Squats, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start

    Mosey to the center of the field

    BLIMPS:
    5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squat

    Mosey around both goal posts and back to the center.

    ATMs
    All done in order, with no rest, without leaving plank position. 
    Count is to 10 for each exercise

    • Alternating Shoulder Touches In Cadence (4-count)
    • Tempo Merkins (down on the 1-2-3, up on 4),
    • Merrkins.
      Run around the goal post and back to center.

    Rinse and repeat 2 more times.

    CLIMB
    5 Crab cake
    10 Lunge
    15 Imperial walker
    20 Mountain Climber
    25 Box cutters.
    LBCs to 30 and continue for the 6
    Rinse and repeat 2 more times.

    Mosey to the endzone and back

    Jack Webb:
    A merkin then 4 air press with an ascending rep count of each. 
    Ie 1 Merkin 4 Air press, 2 Merkin 8 Air Press, 3 Merkins 12 Air Press….  10 Merkins, 40 Air press.
    (Why in the heck do air presses in the Jack Webb hurt so bad.. its litterial just raising you arms)

    Mosey to the endzone and back

    Motivator:
    Full SSH, ¾ SSH ½ SSH, ¼ SSH bounce. 10 of each with out stopping, then 9, 8, 7…down to 1
    (THIS REALLLLLLLY SUCKED.. Doesnt sound bad.. But my calfs and cardio were both dying) 

    Mosey to the endzone and back
    LT Dander: 
    Lt. Dans plus a merkin.
    The sequence goes lunge-lunge-squat-merkin. (10 times)
    30 LBCs
    Rinse and repeat 3 times
    At this point Merkins were more like falling to the ground and trying to push myself back up.  

    Mosey back to AO launch site.

    MARY:
    LBCs, Reverse LBCs, WW2, American Hammer

    NMS:
    Great work by all today!! I about spilled merlot at my own Q????
    I appreciate everyone joining me for a 1hr beatdown at the park. The acceleration of the West Side pax is amazing right now. There are now a few new AOs that are really pushing the pax beyond status quo. Currahee posting double digits for pax members to push the cardio and speed training. Circus Maximus and strength conditioning with Kettle Bells, Wednesday there is WTH that is pushing the limits of the PAX with 3 plus miles of bootcamp. Tuesday the good ole Heart Break ridge that will leave you HATING grassy hills…. and if that is not enough, there is always a pax member ready to bike, ruck, run, grab a lunch, happy hour, or bible study.
    Thank you for allowing me to lead today.

    As always: Call a pax member you have not seen in a while.. it may be what he needed to get through the day.

    v/r
    John (Gypsy) Boles

  • Mixing it up and A Little friendly Competition

    COP

    SSHs, DQs, Helicopters, Imperial Walkers, Copperhead squats, Jazzercise….Oh and 3 burpees between each of those

    Mosey to the triangle – Backwards Triple Check

    Triple Check – Runner, WWIIs, Squats

    Hold 6 inches for 2 mins

    Love Hill x 2

    1 – Runner, Bear Crawl, Lunge, Broad Jump Burpee

    2 – Runner, broad jump burpees, backwards lunge, crabwalk

    Mosey up the pipe loop to rusty cage.

    Partner Up – as a team, 25 pull ups, 50 Jerkins

    Mosey back to circle.

    10 Min competition. Of Hallelujah. Run in place, jump rope, and lunges with hands in air, if you bow put you do 5 burpees and the WWIIs till completion.

    4 Gents finished all 10 mins.

    Back to the flag, numberama,, Namerama, Honeymoon took us out.

    Announcements – Party at Hitchhikers

    NMS:

    Great work this morning gents! Appreciate you guys indulging in a little competition! Have a great weekend, be a beacon of light for someone who may need it

    Duke

  • Gypsy Route at Tomato Run

    Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run.

    Route of Gypsy, Hash and Phonics..great work Gents!
    Opus and Corned Beef route

    Numberama, Namerama, Phonics took us out.

    Great run gents…have a great weekend…cheers…CB!