Category: Richmond, VA

  • Passing the mic

    Ten posted for the most recent GridIron including eight regulars and two visitors from Harrisburg, PA – glad to have you Ten Speed and Zero Turn. This one happened Hot Potato-style.

    Gypsy lead. Mosey from the parking lot to the grass between our pull up bars and the pickleball courts for COP including some of our go-to warmup exercises. Follow with Elevens pairing Pull Ups and Dips along with a short jog between the bars (Pull Ups) and picnic tables (Dips).

    Lighthouse tagged. Mosey to the Grassy Knoll near the bars for 10 Minute of Burpees as usual – complete as many Burpees as you wish within a minute and follow with a short break for the rest of that minute. Repeato – nine more times.

    White Deer up. Remain on the hill for ten rounds of Merkins with ten reps each round. Follow with ten rounds of WWII Sit Ups with ten reps each round. Few seconds between each set for all of these.

    Zero Turn and 10 Speed step in and show us some new moves (new to the guy preparing this chronicle). Start with Motivators. Complete a called number of reps of SSHs, SSHs with half motion with arms, SSHs with no arm motion, and Jumps/Hops. Complete the same number of reps of each back to back moving instantly to the next number of reps. Recollection was we worked backwards from five reps. Finish with Bat Wings. Complete called reps of Forward Arm Circles, Backward Arm Circles, Front Seal Claps, and Overhead Claps. Last one was a burner. Thanks for sharing these.

    Pinto up. Mosey to Striker Park and complete Four Corners rounds with Mary moves – five reps corner one working up, by five, to 20 reps at corner four. Round one – Flutter Kicks. Round two – American Hammers. Round three – LBCs.

    Return to the parking lot for a few minutes of stretching. Pinto took us out. Thanks for visiting us guys. Correct in the comments if we missed something or someone.

  • Chewy Provided Some Late Fathers Days Gifts For MudFace

    Warmup: Yard Sale led parking lot tracers, SSH’s, Hand Release Merkins, Arm Circles and Cherry Pickers.

    Workout: Yard Sale led step ups on the rail road ties, calf raises, the things where you put your feet in the swing seat, assume plank position and pull your knees up to your chest. Finished up with LBC’s with your feet in the swings.

    Chewy was up. Boat Canoes (with way to long in canoe). Partner up – one partner runs the track in one direction while one bear craws the other. When runner catches the bear crawler, they switch. Teams did this until they completed a lap around the track.

    Mud Face was up. Partner up. One partner runs out to touch a tree while other partner does burpees. Partners switched places until each partner had touched 10 trees. My partner threated to walk if I didn’t knock out more burpees so I had to man up and quiet down.

    Moseyed back to the parking lock doing karaoke’s led by Yard Sale.

    Numberama, Namarama and a prayer from Mr. Holland. No announcements but we stayed around for a little while to catch up. It was good to be with the guys on a warm humid Monday morning. Welcome to summer. SYITG.

  • HOELLIH 11s

    The humidity was high and so were the numbers at this hill repeat post Father’s Day beatdown. The Pax brought it today as we got out of the fartsack to embrace a Roger Roger Q. This beatdown started with a nice slow mosey down Lindsay Ct for some Warmarama:

    25 X side straddle hops

    10 x dead man hang

    10 x Don Q

    10 x Merkins

    25 x LBCs

    10 x 2 leg circles 

    Gomer Pyle gave a good laugh as I stumbled through my cadence on those Merkins. Roger Roger is still working on that cadence.

    Recover

    Mosey across the creek to a humid park like setting for COP # 1:

    Apple Turnover with a Twist: 

    Normally done on a football field we used the park perfectly placed in the neighborhood to Bear Crawl 25% distance with 25 merkins 

    Crab Walk 50% distance 50 WW2s

    Bear Crawl 75% distance 75 LBCs

    Crab Walk 100% distance 100 Squats

    The mumble chatter continued as we were all just about warmed up by now!

    Recover:

    Mosey back across the creek to the circle on Lindsay Ct for COP #2:

    Notice the name HoE-LLIHH 11s

    Did he really say 11s on the Hill. YHC called for one of the longest 11s seen in F3RVA. As the mumble chatter slowed to a minimum. Some were mentioning it was the longest 11 they had ever done.Today was a brutal beatdown encompassing 3.5 miles of running and 11s on hill repeat.

    1 Merkin run to the top of the Lindsay up hill 10 plank jacks 

    2 then 9 

    Until 2 minutes left.

    Mosey back to the flag!

    Thanks for the Q gents and hanging in there with me to allow me the pleasure after a great Father’s Day! 

    Announcements:

    Tuesday happy hour

    Breaking bread need a july sign up

    Patch challenge in July

    Puppy pile second saturday in July

  • Hot Hot Potato!

    My apology for not posting BB before now!

    I believe that it was Wojo’s Q. Anyway, Last Call started us off to mosey to the Third Church parking lot, followed by COP as follows: 10x arm circle, 10x SSH, 10x Helicopter, 10x Deadman hang, 10x Merkins, 10x American Hammers, 10x Flutter Kicks.

    Exercise#1: 11s. Starts with 10 merkins on one side of the parking lot and run to the other and do 1 jump squart and 9 and 2 and so on.

    Roger Roger volunteered to lead the PAX and moseyed to the school’s playground, followed by the second exercise as follows: started off one side of the playground toward the other side of the playground with taking turns with bear crawl and 5 merkins and switch over to crab walk and 5 merkins.

    Shiplap took the baton and moseyed to the school parking lot, followed by the third exercise as follows: triple check with one partner running around the driveway, another partner doing LBC, and the other doing people’s chair.

    Hitchhiker led the PAX to the bottom of Lindsey, followed by partner workout as follows: one partner running to the top of the hill and back and the other partner bear crawling, walking lunges, and burpee jump.

    Hitchhiker led the PAX back to the parking lot for clock merkins on the hill and finished the workout with ring of fire with five merkins each PAX.

    Fireman Ed took us out.

  • Better Late than Never (Vol 2)

    Again, it’s not that I’m lazy, it’s just that I don’t feel like posting most of the time.

    Showed up on this day and we didn’t have a Q.

    Unsure where the 4s and 5s went (possibly Reverse Carrilon).

    6s went into Windsor Farms and then to Hillcrest…back through Windsor Farms. (We call the this the “Bodo’s Route” as Bodo’s one-time referenced it from the Pulpit on a Sunday morning. High praise right there.

  • They Don’t Make These Biscuits In Denver

    Three arrived at the prescribed time, one was a minute behind, then another joined for the return route. None of the usual suspects today. Good to have new faces. Biscuits were enjoyed by all, including our visitor from Colorado. Welcome back. ET’s 2nd F never disappoints.

  • Better Late than Never (Vol. 1)

    Four weeks after a Q isn’t all that long to wait to post the wrap up. In my defense, we were without a sign-up Q, so YHC took the reigns.

    There’s obviously some responsibility that I shirked while taking the reigns (“shirked” is a fun word to write, and say)…but here it is on a Saturday morning making sure everyone’s Big Data numbers stay true to form, as we know how important those are.

    The Thang…

    Reverse Carrilon (we got super creative)

    Dueces everyone.

  • Triple What?

    YHC grabbed this workout when there was a blank on the sheet for the Q. Knowing that EF Hutton had the Early bird runners YHC was able to convince Hash to join for this pre father’s day beatdown and here is what happened with 20 F3 Brothers this sunny and 70 degree morning.

    COP

    We mosey to crop circle near Amphitheater for: 20 SSH, 10 DQ, 10 Hillbillys, 10 imperial walkers, 16 Russian Soldiers, 10 helicopters, 15 arm circle 10 small and 5 big, reverso, 25 4ct American Hammers, 10 Iron cross, 10 scorpions and 20 merkins.

    THANG

    We mosey to the second crop circle at the top to the Triangle and set up for a ‘single’ triple check where each person lunges from crop circle to intersection, runs down the hill then dealer’s choice(some bear crawled, crawl bear, Bernie Saunders, or run/walk) up to crop circle, perform 20 merkins, then repeat 2 more times for a modified triple check.

    We mosey to the Rusty Cage, partner up where Partner 1(P1) runs to hydrant and back. P2 – performs 5 pull ups, 10 merkins and 15 squats. P2 then runs to hydrant and back while P1 performs 5 pull ups, 10 merkins and 15 squats. We flap jack 2 more times to complete the 2nd modified triple check.

    We then mosey through the woods down the pipe line to the road by the pump station. We circle up and divide into groups of 3 for a true triple check, P1 – Runs the pipe loop as the timer, P2 – LBC’s and P3 Air squats. when P1 returns he does LBC’s – P2 Air Squats and P3 Runs the pipe loop and finally P3 returns to LBC’s, P1 – Air Squats and P2 Runs pipe loop and this completes one rotation. YHC determines that we are good for 3 more reps for a triple check plus 1.

    We then mosey up the hill by the public restrooms straight to the flag.

    Numberama, Namerama, YHC took us out.

    Moleskin

    So this was a packed workout this morning and YHC wanted to be sure we worked off enough calories to enjoy a beer (or insert your favorite beverage) this weekend. It was great to see some faces I had not seen in awhile and we had Fudd return for some Father’s day fun this weekend.

    Some announcements – We plan to have an F3 Convergence Saturday July 3 with the final AO being announced at Dogpile next week. Contact Corned Beef if you want to help and have suggestions. We have ultimate Frizbee coming up at the Forge. Next Weeks DogPile will be The Carpenter’s last workout before he moves to NJ so let’s bring it next week and I see some SSH in the near future as he has the Q.

    For the Fathers in the group, have a great Father’s Day and everyone else have a great weekend. It was an honor to lead this morning.

    Cheers…CB!

  • Freedom

    Nine nimble giants broke the chains of the fartsack for a Juneteenth free run.

    5 mile route – Brookmont Standard, through Raintree, DRP, Cox, Brookmont, Crowncrest and return on Pump

    4 mile route – Raintree through DRP to Dover Hunt, Cox, Brookmont, Buffapple and return on Pump.

    NMS – Marcus, Lighthouse and YHC focused on running – not much mumble chatter. Good to see Johnsonville back out after a break. Welcome to Fireman Ed for his first jaunt with the Currahee crew.

    Currahee!

  • Gorillas in our Midst

    Five strong assembled at Bettie Weaver Elementary for another beatdown that we like to call Twin Team. Spirits were high as we eagerly anticipated another 45 minutes of fun in the gloom. Here is a summary for you viewing pleasure:

    Mosey to the basketball court for Warm-up:
    -Don Quixotes, Russian Soldiers, Imperial Walkers, Helicopters, LBC’s, Hand Release Merkins, Dead Man Hang.

    Mosey to the hill near the baseball field for Exercise 1:

    One PAX traverses across the hill doing Gorilla Killers (Killer Gorillas?), then running back. Other PAX completed exercises together for the duration. Rotate to the next person and repeat.

    Exercises completed included: Squats, Plank Jacks, Carolina Dry Docks, Hold Elbow Plank, Jump Squats, Lt. Dans, Flutter Kicks, Alternating Shoulder Taps, Dying Baby Cockroaches and Freddie Mercuries.

    Mosey to the BWE track/field for Exercise Two:

    Complete 4 times around the square field, alternative exercises on each side,
    Round 1: Bear Crawl, Side Shuffle, Bear Crawl, Side Shuffle.
    Round 2: Lunge Walk, Butt Kicks, Lunge Walk, Butt Kicks
    Round 3: Broad Jump, Carioke, Broad Jump, Carioke
    Round 4: Crab Walk, High Knees, Crab Walk, High Knees.

    Mosey to the front of the school for 20 count Heals to Heaven, Incline Merkins, and Dips.

    Back to the Flag for numbers, names, and announcements.

    YHC took us out.

    Final Thoughts:

    We had some excellent individual performances today.

    I did not realize Bullseye was so strong at bear crawling – very impressive.

    Did Offshore play basketball back in the day? He seemed to be way out in front on the broad jump section.

    Crash was flexing his numbers knowledge – young man has a bright future.

    Doozy was Doozy – he’s fast.

    I enjoyed leading! Make it a great one.