Category: Richmond, VA

  • Was I Really the Q?

    Already 80 and 1000% humidity when YHC arrived at TCMS. Dracula rolled in a minute later and the New Market crew right at go time. Here’s what went down…

    Mosey around school for COP: SSHs, Russian Soldiers, DQs, Cherry Pickers, LBCs, Merkins

    Head to the tennis court for 7 of Diamonds:

    Round 1: At each corner – 7 burpees

    Round 2: 14 merkins

    Round 3: 21 2-count American Hammers

    Round 4: 28 squats

    Supposed to come back down, but YHC was bored with that so we moseyed to the field for another favorite.

    Bearpees:

    Round 1: Cross field with 4-count bear crawl and 1 burpee

    Round 2: 8-count bear crawl and 2 burpees

    Round 3: 12-count bear and 3 burpees

    Round 4: 16-count bear and 4 burpees

    Head to another field: Crab walk to 25, bear crawl to 50, duck walk to 75, polar break crawl to the end zone.

    BTTF for 5 MOM: FMs, Crunchy Frogs, 1-leg lifts, etc.

    Numbers, Names, YHC took us out.

    Announcements: Convergence at Dogpile on Saturday at 7.

    NMS: At some point during the popular bearpees, Wilson asked “If 3/4 of the PAX isn’t doing what you called, are you really the Q?” It’s true, there were a lot of modifications by the PAX during this morning’s beatdown. But I always say “you do you”…and with F3, it’s “you versus you”. No matter what you did, you guys rocked it this morning. POG (aka QB1) has a bear crawl stride like no other and made the bearpees look like a walk in the park.

    Enjoy your day fellas! Always a good time at Timberwolf…although maybe a frisbee or kickball will make an appearance next time YHC Q’s there.

  • Zuul at Mary

    Zuul at Mary

    15 buff Gozerians agreed to cross streams and combine their psychokinetic energies in today’s edition of 45MOM of Mary / Jerry / Gary / Larry. Conditions were 70 and sunny. According to Walter Peck of the Environmental Protection Agency, this is more or less what happened:

    Mosey to the grassy area by the Monkey Bars for The COP:

    SSHs
    1 burpee
    IWs
    no burpees
    Dead Man Hang
    1 burpee
    LBCs
    2 burpees
    HRMs x15
    Flutter kicks
    APDs

    Mosey to the Row of 8 Trees on Commonwealth for Suicides

    Run to the first tree. One WWII sit-up. Back to the start.
    2nd tree – 2 WWIIs. Back to the start.
    Repeato for all 8 trees.
    The Catch: there are two benches. Every time the PAX passes a bench in either direction, do 5 mercans.

    Mosey to the Trees on the Corner of Commonwealth and Cary for more Suicides.

    Run to the first tree. Five 4-count flutter kicks. Back to the start.
    2nd tree – Ten 4-count Flutter kicks. Back to the start.
    Repeato for all 4 trees.
    The Catch: There is a garbage can at the end. Do 5 burpees at the can.

    Peter Venkman (aka UpChuck/YHC) informed the PAX that the Keymaster is moving to California. Keymaster took over for an abbreviated VQ.

    Circle Up for the Wedding Suite (APDs and Pickle Pounders)

    Mosey to the Grassy Area for A Race (somewhere Bone Thugs was watching):

    Two teams race up and back, one Gozerian at a time.

    Round 1: Footrace
    Round 2: Bear crawl
    Round 3: Crab walk

    Back to YHC. Mosey to the tennis courts for another Suicide.

    1st court: bear crawl
    2nd court: lunge
    3rd court: run

    Stage Dives. This was a new one. 6 guys circle around a 7th guy. Lift that man 5 times (as though he’s stage diving). Lather, rinse, repeat x7.

    BTTF.

    Numbers, names, TYA took us out with a message about goodness and leadership.

    Announcements:

    Convergence on Saturday, July 3 at 7:00 a.m.
    Any PAX not signed up for Slack, please drop YHC a line. Lots of summer items in the works. Looking for someone to organize the next HDHH (Tuesday’s was solid from what YHC has heard).
    There is a rumor that Vinny’s baseball may make an appearance soon.

    Breaking Bread is full for the summer. Look for announcements in early August about the September through December sign-ups. Well done, gentlemen. Barbara and the guests thank everyone who has helped. YHC thanks you as well.

    NMS:

    As noted, today was Keymaster’s last post before moving to northern California. Not having Q’d yet, Keymaster received his draft notification at 05:25 this morning. Solid Q for a first-timer put on the spot. Well done. Pleasure having you as part of this group for many years. Best wishes for a safe move, enjoy being closer to your wife’s family, and don’t be a stranger.

    Speaking of strangers, Fudd made an appearance. He is moving to Colorado again soon. Best with the work plans and great to see you. Side Note: No, Fudd is not juicing. He’s a naturally gifted athlete with a high-speed motor that has been turbo-boosted by several years of living at 6,000 feet. His lungs are bigger than your’s. Crushed it today.

    Speaking of juicing, there is surely something in the water or the genes at the Murchie Family home. Holy smokes. Munson annihilated the workout today, adding a few extra rounds on several of the evolutions. YHC sees you. Solid push; solid leadership for the PAX.

    Peter Venkman spits the bit.

  • Optional Swim

    Eight studs posted on a steamy Sunday morning for a trail run. Route was Northbankt trail to Tredegar, Tredegar to Mayo bridge, flood wall to buttermilk, buttermilk to access road and bsck across the nickel bridge. 8 mile in total, despite what some of the Pax thought. We took a swim in the river on the way back just before the nickel bridge. Water was glorious. I was drier after getting out of the water that before I went in. Saab donned his speedo.

    TYA OUT

  • After We Run, We Paddle

    4 Pax declined the lure of the dinner time Couch Sack and cast off for an evening paddle. Two came from home; two from the prior workout. Conditions: flat water, good river camaraderie, 70/sunny.

    According to the teenagers jumping into the swimming hole, here’s most likely what happened:

    Route: East/southeast on the James (downstream). UPC estimates 8500 lateral feet. Return by similar route against the modest current. Workout time ~1.5 hours. ~3 miles.

    NMS: solid chatter, great conditions, super sunset, and the PAX choice of ice cold malted adult beverages. This was living correctly. Thank you, gentlemen, for talking YHC into a double workout this evening.

  • Almost 100 for Almost 5

    3 stallions trotted to the top of the Roller Coaster this evening. Conditions remained steady at sunny and 70. According to TYA’s almost-doppleganger, here’s what happened, more or less:

    Reverse medium loops x 3. Total distance just under 5 miles. Total elevation change approximately 2,000 feet.

    NMS: with temps near 100, naked moleskin isn’t far from the truth for the Shirtless Trio today. Brutal temps had speed as an afterthought. Slow and steady won the race today.

    Good to catch up for a bottle of hot tub temperature water afterwards.

  • Cant remember what we did?

    No Q at Heartbreak ridge this Tuesday so it was another hotpotato. YHC did not realize the rule was who ever is last writes the BB.. Thought who ever took the lead wrote it. But Handshake helped remind me that was not the case. Soooooooooo.. because i didnt think i was writing a BB i didnt really pay attention to what we did. Maybe Handshake can add it into the comments field. 😉

    I remember doing lots of triple checks…
    I think i watched everyone do a 100 burpees..
    i bet we did Merkins..and LBCs along the way..
    Oh yeah… i remember playing wheelbarrow bumper cars with Attila and Handshake until Handshake wasn’t nice about it…. ? (Ouch)
    Homer was singing some song when he was doing Bear crawls.
    5 mins of Mary.. i remember this part.
    90 seconds of American Hammers
    90 seconds of Flutters
    60 seconds of LBCs
    60 seconds reverse crunch.

    COT

    Then Homer and YHC did a 10k run to round out the morning.

    Lots going on over the next few weeks:
    6/30 – Lockjaw Paddle after work (PM him)
    7/1 – Start of Summer Tour 2021
    signup sheet:
    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing
    7/1 – Ultimate Frisbee at the Forge
    7/3 – 7am Dogpile Convergence (CB on Q)
    7/6 – 3rd F Virtual 8PM (see slack for zoom link)
    7/8 – F3RVA Town Hall at 8pm (location TBD)
    7/10 – Puppypile following Dogpile
    7/17 – Hitch House Party at 5:30p AYE!
    7/31 – Flying Squirrels (DM BoneThugz)

  • Another Trick for Faceplant’s Pony

    Six PAX posted to WDog, and the dude in the dreadlock cap holding the pink dogwood down so it wouldn’t fly away (pictured above, on the left) claims he saw something like this:

    The THANG: COP with SSHs, IWs, DQs, APDs, American Hammers, Merkins IC.

    41.67% of a Robbie Miller WOD workout (minus the rucking, too):

    Coupons were arranged at the end of the field. PAX performed 6 Burpees, each time jumping over the coupon. Then 6 4-count Mountain Climbers. Then 6 Coupon Get Ups. Mosey to the rusty cage for 6 Pull Ups. End of Round 1.

    PAX completed 5 rounds bro-code style, so all PAX have a Robbie Miller WOD number of 5. The goal is to work up to 12.

    NMS: YHC was inspired by Faceplant’s excitement for monthly challenges, and so thought this one would be good to introduce. This version included Pull Ups which were welcome practice for the Murph. There are several variants of the workout on the web, but YHC remembers the Get Ups and Burpees with the jump most vividly. The PAX did a version of this workout at the end of the Grow Ruck back in 2019. The Cadre didn’t know about the Rusty Cage and we weren’t about to tell him, so we did Rucksack Squat and Press instead (YHC thinks). Most versions of the Robbie Miller WOD start and end with a 3 mile ruck. During the Grow Ruck, we started with a 15 hour ruck.

    YHC saw the dude in the dreadlock cap watching the PAX toward the end of the beatdown. He took a break from the tree to watch YHC load the extra coupons in the car, then got back to anchoring the tree, and YHC got the pic on the way out. Need to EH next time.

    PAX put in a solid effort today. YHC enjoyed the mumble chatter in between the rusty cage and the field. Hitchhiker recommends Yewon for Korean food.

    Announcements: Convergence Saturday at Dogpile at 7. Additional announcements on Slack.

  • Parking Deck 7s

    WTH started with a jog to the parking deck where we completed 3 sets of 7s working our way up to the top. First set of 7s: Hand Release Merkins and Burpees. Second set: Bomb Squats and Carolina Dry Docks. Third set: Flutter Kicks and American Hammers. Jogged around the lake back to the Flag. Total distance 3.8 miles.  

  • How Does This Work Again?

    On a hot and humid Wednesday, a few runners and several bootcampers converged on the grounds of the Source Of Truth. PAX inquired as to who the Q was for the bootcamp. No one had signed up so Hot Potato was called! At the stroke of 5:30am, the boot campers went off and did various strenuous activities, including at least one triple check. As for the runners, Don Draper led the PAX in some track work that included some very needed and appropriate warm-up/stretching. This was followed by 1200m repeats. At 6:15am the groups became one again and collectively the PAX forgot how to do a COT, YHC very much included. We somehow made it through numbers, names, announcements (see below), and then Honeymoon took us out in prayer.

    NMM

    Great to be out in the gloom today despite the humidity thick enough to be cut with a knife. Excellent training on the track. Be warned, if the Q sheet stays empty, their may be a very run heavy routine for the boot campers in the near future at SOT. It was awesome to start the day with you gents, make it a great one!

  • Rock the Block(s)

    A lucky 7 rose for this week’s addition of First Watch. After brief discussion about the necessity of headlamps, off we went to the triangle park.

    COP – Helicopters, Don Quixote, Russian Soldiers, Imperial Walkers, Scorpions, LBCs.

    Partner up for a Triple Check around the triangle park. Partner 1 runs the perimeter, Partner 2 performs elbow planks, and Partner 3 does Monkey Humpers.

    Mosey back to the parking lot and pick up a coupon. Circle up for strength work. Rotating through the circuit perform tricep extensions, curls, overhead press, 60 flutter kicks, squats, bench, and swings with the flutter kicks as the timer. Repeato for extra fun.

    Replace the coupons and line up for Lindsays – Dips and Box Cutters.

    YHC took us out.

    Announcements: Convergence Saturday 7/3 @7am @Dogpile.