Category: Richmond, VA

  • Fun & Games @ Source of Truth

    14 redwoods gathered for a SOT beatdown.

    YHC rolled in hot and we were off.

    Apparently not everyone was bootcamping, as a splinter group of 4 headed West on Midlothian Trnpk.

    Circle up for COP: SSHs, DQs, Imperial Walkers, 5 Burpees OYO, Russian Soldiers, Tempo Merkins, Boxcutters, Crab Cakes

    Mosey to adjacent shopping center

    Partner up for Touch a Tree: Touch 1 tree, return, switch, plank of some description until partner returns. Increase by 1 tree each round up to 5, not touching the same tree twice

    Mosey across Coalfield Rd to church parking lot

    Different Partner up for Touch a Tree: same as above, but non-running partner performs Prisoner Get-Ups

    Mosey to middle of parking lot for 2 rounds of Space Invaders: Forward Lunge for bullets and Bob & Weaves for the Alien Ships

    Use the same space for 2 rounds of Sharks & Minnows, Bear Crawl style. 2 sharks vs PAX until everyone is tagged.

    Mosey back to shopping center, drop for a Crawl Bear between 2 random parking lot lights

    Take a piece of curb at shopping center for Curb Crawl: Dips & Merkins, up to 4 and back

    Mosey to the back of the school, down to the track to the grass hill

    Jacob’s Ladder: run up and down hill with ascending Burpees up to 5 and back down

    Mosey back to VSF for some quick Mary: LBCs and Hello Dolly

    COT

    Honeymoon took us out

    Naked Moleskin:

    No announcements.

    McGruff is the fastest bear crawler in this PAX! He destroyed some minnows. Also, YHC was gassed after the workout when he met up with the runners.

    Thanks for the opportunity to lead, men.

  • Sisyphus comes (back?) to First Watch

    A merry band of 10 Average Joe’s met for some cold weather fun and here is what transpired.

    Round 1 – Start at the top of S Ridge run down a little bit, drop a empty Chinese Soup container as a marker. Bear Crawl back to the start.

    Round 2 – Run down past the first marker and place a new marker. 30 HRM’s and back to the top

    Round 3 – Run down past the first and second markers and then place a third marker. 40 uphill WWII’s and back to the top

    Round 4- Run down past the three markers and place a fourth, partner up. P1 runs to the third marker and back, P2 does 5 Merkins or HRM’s and then Planks for 5 seconds and repeats. Then P2 runs. Repeat 3 times, when completed run back to the start.

    Round 5 – Run down past the four markers and place a fifth, 10 Burpees and back to the start. Circle back to collect the 6 and make way to the Flag before the clock expires.

    Announcements – See Slack for Corned Beefs Ramp Build. Two more people are needed for next week.

    NMS – YHC thought this was the first time Sisyphus was run at FW but he was told otherwise (although no proof has been given). YHC enjoyed the opportunity to lead and thanks Lockjaw for allowing him to Q. This was a milestone workout for YHC. YHC is very appreciative for the drive and focus F3 has given YHC as well as being a Safe Space for Sophomoric Humor at First Watch. SYITG.

  • Just Ruckin’ Around

    YHC had to head downrange to Nahf@ck for work, so Shakedown and Gypsy sent along the digits for some F3HR peeps. It was 70 degrees-ish and sunny at The Boathouse AO in the parking lot of the Tidewater Tides baseball stadium, when three gloom warriors gathered to meet the day – here’s how it went down:

    Ruck up (20-30 lbs each) and hoof it for 2.5 miles at a 18:00 min/mi pace more or less.

    Numbers, names, Sunshine took us out.

    NMMS: One of the best things about F3 is finding extended family of sorts no matter where you travel. Rucking was a new experience for YHC; looking forward to doing more of it back home.

    Make it a great one!

    Doublemint

  • Wrestle or Die

    One PAX less than energetically launched at the Clinic. Temps were actually 70 and sunny. According to the not handicap hotel employee who had a handicapped tag and parked in a handicapped space, heres what happened:

    YHC decides to do loops. about 1.5 miles per loop. 3 loops today.

    Number, name, YHC took himself out.

    Announcements: Fudd is moving back to Westham. Super. Welcome home.

    NMS: Nada. Quiet day.

  • Love in an Elevator

    A trio of triple HIMS avoided black ice and the temptation of the fart sack to enjoy to push each other to become better. This is what was seen by the dog walking public with the confused look that strolled by.

    Mosey to the usual parking lot for disclaimer and warm ups. 2 latecomers joined in, giving 9 total (perfect triple check attendance). Warm ups included DQ’s, Heli’s, Copperhead Squats, Jazzercise, Russian Soldiers, Hillbillies and Imperial Walkers.

    THE THANG: Mosey to the far corner for a variation of 4 corners. Elevator style (repeating previous exercises at each corner) and prostitute (always back to the same corner). Brocode with a burpee at the start/finish every round. Exercises included 10 HR Merkins, 20 World War II, 30 double count Mountain Climbers, 40 Monkey Humpers. This was a burner.

    Next Up – Grab a pole for pole smokers. 5 pole smokers and run to the end of the line while PAX holds 6″. Rinse and Repeat

    Mosey to the restrooms for triple check. Australian Mountain Climbers, Peoples Chair, Runner to the playground and back. BTTF

    Numbers, Names, Announcements. YHC took us out.

    Announcements: Gypsy is leading a volunteer drive for M’s & 2.0’s at the Virginia Home for Boys and Girls. Info on Slack. Ramp Building with Corned Beef continues and still needs carpenters. Coffee will be served at Forge on Thursday. Prayers to Fresh Prince for a quick recovery.

    NMS: YHC wanted to run this 4 corners version on the fields of No Toll but frozen and muddy were not ideal conditions. PAX commented on the dampness but shoes stayed dry which was the goal. Triple Check was an unpleasant ending but PAX pulled through for this scorcher of a work out. Thank you Gents for a wonderful morning. Always look forward to working out with such fine gents.

  • JMU, the HGTV of Colleges

    Fifteen heeded YHC’s directions with blank stares, somehow all returned safely.  Here’s where they went:

    The Route

    4s

    • Head up UR Drive to Campus

    5s/6s

    • Veer right up sidewalk through gate to Roselawn
    • Left on Campus

    All Runners:

    • Take the path from College & Campus over to Wheeler
    • Left on Wheeler
    • Right on Horsepen

    4s:

    • Left on Patterson
    • Left on Sweetbriar

    5s/6s

    • Left on Normandy and cross Patterson to Sweetbriar

    All Runners:

    • Left on Baldwin

    4s

    • Continue on Baldwin returning by way of Wood/Lakewood/College through the Robins Center parking lot

    5s/ 6s

    • Right on Westham

    5s

    • Left on Lakewood returning by way of College

    6s

    • Left on Club Vista returning by way of College

    Numberama, Nameorama, COT

    MOLESKIN

    Make it hard and the PAX will like it, YHC repeated to himself while cursing the trek up Horsepen.  The directions seemed complex, but it was really just a loop, perhaps the delivery needs work.  Post run mumblechatter focused on the neutrality and general likeability of JMU compared to UVA.  Apparently Dentists have HGTV on in their waiting rooms because it is the most neutral and calming channel on TV.  Nonsense, paint colors get YHC fired up just in time to get poked and prodded and further annoyed.  And HGTV has turned many a neighbor to foe.

    ANNOUNCEMENTS

    See Hitch about a thing, sshhhh

    Ramp build this Thursday – 2 spots remain open – See Corned Beef

  • You are

    Heartbreak Ridge: Handshake pulled up. That’s our signal it’s time to begin. I asked “Who’s the Q?” Offshore: “You are!” I write on the calendar when I sign up for Q. Unfortunately, when you are retired, you don’t always remember to look at your calendar. Fortunately, Offshore pays attention to details like who’s the Q.

     

    Mosey and karaoke: Then:

    Warmup: At Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 20 flutters, stretching exercise

    Warmup: Run to the covered walkway: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Run to Pemberton Elementary: 20 Squats, 10 Stagger Arm Merkins, 15 Knee-Ups, stretching exercise

    Warmup: Run to the front of Pemberton Elementary: 10 Don Quixote, 10 Stagger Arm Merkins, 15 Crunchy frogs, stretching exercise

    Next, we moseyed over Pemberton parking lot for BLIMPS: 10 Burpees, 15 Lunges, 20 Imperial Walkers, 25 Merkins, 30 Plank Jacks and 35 Squats

    Circumnavigated the rest of Pemberton Elementary:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Parking lot: 20 line jumps in cadence, stretching exercise: 3 times. I was opposite Lighthouse: Lighthouse was like a metronome: perfect cadence, hit the same spot each time. If only I had that much co-ordination.

    Mosey to the benches in front of Quioccasin: 15 Dips in cadence, 10 step-ups each leg OYO and 10 derkins in cadence: 3 times

    Moseyed back to the Quioccasin Parking lot: high knees to one side and butt-kix back

    Line up and bear crawl to the next line and crab walk back

    Back to the start for 60 count 6 inch leg lift

    Always great to have a group to work out with. I can count on Atilla, Honeydo, the professors from VCU and Handshake to be there most days. Today was no exception.

    Take out by YHC

  • 40 for 40

    To commemorate the forthcoming decade of silence, YHC held a 40 for 40 at The Swamp (the track at James River HS). 40 laps for each wonderful year of life. No warm up, just run. 40 laps. Go.

    Donuts from Boberry and coffeerama from DTH for some extra socialization. What an incredible way to start another wonderful year.

  • Merkins, Squats and Logs

    12 Men got their week started off right at Satans Hill!

    COP – SSHs, Helicopters, Copperhead Squats, Dead Man hang, LBCs, Box Cutters

    Mosey to the hill – Lunge and mosey up.

    Intersection run – 100 Squats, 50 Merkins x 2

    Team up Grab logs

    Log Carry back to the trail, all while stopping at intersections for Merkins and Squats

    Drop Logs, head back to lot.

    Triple Check – Runner up lot for 10 Jerkins, WWIIs, Dry Docks

    100 More Squats

    BTF – 5 Burpees OYO

    Numbers, Names, Abignale took us out.

    Prayers for Honeymoons dad as he fights covid.

    GLOW Signups

    Bring non perishables to Mcgruf before friday.

    NMS:

    Great turnout this morning Gents and Strong work on the Logs, and remember it was Parkers idea!

    Duke

  • Trout’s part time gig

    4 men made it to DaVille to get their week started right.

    • COP
      • Parking lop tracers
      • Invisible jump ropes x 20
      • SSH x 20
      • Fat Alberts x 20
      • Don Qs x 10
      • Arm circles x 10, 5, reverse
      • Helicopters
      • Russian soldiers
      • Lunges, reverse
      • HRMs
      • Shoulder taps
      • Heels to heaven
    • Tennis court drills – lots of sprints and burpees
    • Circuit training
      • Pull-ups
      • Dips
      • Sit-ups
      • Suicides (timer)
    • Native American run back to flag, burpee optional
    • MoM and stretching
    • Notes – It was good to back out again after missing a week in quarantine. Great work gents!