Category: Richmond, VA

  • Back to the track

    Perfect morning conditions for a run and RAMM was 9 strong. Early risers knocked out 8 miles and the 5:30 gang bravely set out towards TJ HS.

    Warmup: Grove to Antrim, north on Antrim to Augusta, circle back and pick up the six. Gather at the Thomas Jefferson HS “track” (1/4 mile cinder path, formerly known as a track, now blanketed by grass)

    Track Workout: 4 repeats of 3 min of strong effort followed by 2 min recovery jog, reverse direction half way through.

    Cooldown: Back to Munford and circle back for the six.

    Numberama, Namerama, Announcements & GP took us out

    Thanks to all who were willing to humor me for something with “a little spice.” YHC was looking forward to a surprise workout to be revealed when the PAX arrived at the track; Marv was able to uncover my true intentions early and the beans were spilled. Until next time, GP

  • To the hoop y’all

    3 guys showed up to shoot the outside J and dribble up and down the court.

    run forward, slide, run forward slide the other way, run backwards

    COP — helicopters, copperhead squats, single leg lifts from reverse plank position, russian soldiers

    To the hoop — One person shoots 5 free throws from New Mexico while the rest of the PAX runs suicides. Run until the free thrower is done. When he is done count up the misses and multiply by 10 — that is the number of an exercise the PAX does. Exercises included american hammers, mountain climbers, merkins

    2nd round same concept — start by shooting a shot from Old Mexico, then every other shot you take can be from wherever. Rest of PAX runs sprints. Exercises included Bobby Hurleys, SSH, and LBC’s

    Dribble up and down the court — one person dribbles up and down, the other PAX members do in triple check style
    1st round — pull ups and dips
    2nd round — freddie mercuries and WW2
    3rd round — plank and squats

    reverse ladder counting by 2’s
    4 corners, 4 exercises each corner
    Burpees, Squats, Situps, Merkins
    start with 10, next corners 8,6,4,2

    start over at 9, do 7,5,3,and 1
    with the exercises reversed

    1 and a half minutes of Mary
    Windshield wipers, flutter kicks, and burpees (only 2 thankfully due to time)

    Announcements —
    THE CREEK WILL BE HELD AT IT”S OLD HOME AT NEW HIGHLAND BAPTIST CHURCH — ONE WEEK ONLY __ NEXT WEEK FOR CARPENTERS LAST Q! 6/25 SPREAD THE WORD

    YHC is so glad to be a part of a group of guys who challenges in so many ways. Let’s keep spreading the word about what we have here. So much camaraderie with the added bonus of a workout in there as well!

  • Beware of concrete rocks!

    5 Davillians headed out on a out and back run this morning not knowing how this morning would end for YHC.

    The route was out to the back of Giles turning around at either the 2, 2.25, or 2.5 mark then head back.

    The PAX stayed together but while mumble chattering about the homes, YHC took a tumble on a concrete rock in the road and dislocated my knuckle on the index finger of my left hand.

    The Carpenter walked with YHC back and then when the rest back finished the their run, Corned Beef pick us up.

    YHC is so thankful for the crew being there when I needed them.

    Luckily when I went to the ER just so happens the hand surgeon was there and popped the knuckle back into place with ease. Should hopefully be back in gloom by next Saturday

    SPIT ON THAT!!

  • Forging the Hard Way

    Seven saints of the gloom gathered in holy union to place their mortal flesh upon the alter of the Great Q in the sky. Inscribed upon the alter are the following words:

    The THANG:

    COP #1:

    • Moseycise loop around the Lot and back up to the top of the 1st Knoll
    • Welcome to the Forge
    • SSH x20 IC
    • DQ x10 IC
    • Crab Walk Down, Bear Crawl Up
    • Russian Soldiers x10 IC
    • Copperhead Squats x10 IC
    • Run Down, Bernie Up
    • Merkins x10 IC
    • WWII x10 IC
    • LBC’s x20 IC

    COP #2:

    • Mosey to the Bus Loop
    • Split PAX in half
    • While one group runs the loop, the other starts on x50 Burpees
    • Last x5 Burpees completed all together as Body Builders IC
    • Holding Al Gore, the Q provided reference for the Burpees, which testifies of 50 days clean for one of our own – praise God! 

    COP #3:

    • Mosey to the Soccer Field
    • Line up for Sprints
    • 50 —> 75 —> 100 % 
    • Repeato after some stretching 

    COP #4:

    • Lunge to the middle of the field
    • Circle up for Captain Thor:  WWII followed by AmHams in 1:4 ratio, escalating to 10:40.
    • What goes up must come back down, so the PAX completed 2-ct Lunges and Monkey Humpers in same ratio from 10:40 down to 1:4. 

    COP #5:

    • Mosey up to the Amphitheater 
    • x3 Rounds OYO of:
    • Tooth Fairies up the steps
    • x15 Dips on the benches 
    • Jump down the steps and complete x15 Hallelujah Leg Lifts

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • GREENBOW took the PAX out in Prayer

    NMS:

    • YHC has recently been honored to walk with a brother through the jaws of death, to turn away from temptation of the flesh, and choose the hard path of breaking the chains of addiction. YHC has been there in the past, and finds no greater spiritual fulfillment than to pay forward the hard lessons learned to another in need. If you struggle with an addiction or know someone who does, take a step of faith to ask for help – just like our F3 workouts, the challenge to break addiction doesn’t get easier, but we become stronger as we exercise our faithfulness to God and each other. Thanks for joining me in this journey brothers. God is good! SYITG, DTH 

  • Just Run

    5 strong posted for roller coaster on a beautiful Wed evening and here is how it went down.

    Extra long route – into the long route followed by a medium and a shorty!

    Way to work guys !

  • There is no Me in Team (yes there is)

    6 men and two Gerrys descended upon Mary to make the best of her landscape. This is what transpired, more or less

    Quasi warmup which included a round of ball-lickers. Lots of out and back running on the courts with copious exercises in between. Partner Doras that weren’t really partner Doras, more running while mixing dips and derkins in between, then chicken peckers, more polar bears, and running. Finish with a few minutes of Mary (abs)….(did I mention there was a lot of running….)

    NMS: Ball-lickers were a hit although it appears more practice and dexterity are needed. Bodos aptly pointed out that “there is no I in Team”….can’t argue with that analysis. Speaking of Bodos he is looking to add another female to his nest which will make it 6. Much respect Bodos, you are a kind, giving, and accepting fellow…attributes we should all be aspiring to every day.

    Saab Abides

  • Four Ring Circus

    The new stimulus-funded weather station at Godwin detected a new red kettlebell and also reported the following Circus:

    White Deer led a COP with SSHs, DQs, Helicopters, Scorpion Kicks, Merkins, LBCs, APDs.

    Lighthouse took charge and led the PAX through 2 laps of the bus loop, adding an exercise at each corner. 15 reps each. Exercises were: Lawnmower Pulls, Curls, Sit and Presses, Overhead Pulls, Sumo Squats, Swings, American Hammers, and Halos.

    Offshore lined the PAX up in consecutive parking spaces for a Conveyor Belt with Right Snatches, Left Snatches, and Figure 8s while the timer lunged to the front space.

    COT: Chum Bucket took us out.

    Announcements: 3rd F on Tuesday, HDHH on Wednesday

    NMS: YHC got a new kettlebell, which frees up a 30-lb ruck plate for another PAX – handles on both sides! ByProduct has first dibs, which could free up a 25-lb kettlebell for a new Circus participant. Maybe that 513 guy could join the PAX.

  • polar opposite

    6 studs gathered for a perfect WDog morning. YHC rolled in at 5:29 with a winkie and the bright shoes. Everyone was thankful for the low humidity and with a little mumble chatter we set off for the circle.

    Warmup: 10x SSH, ~DMH, 10x DQ, 10x Russian soldier, 10x IW and mosey to the stage.

    The Wall: PAX SSH’s as a group. Every 5x a man starts to Polar Bear up the wall beside the amphitheater, breaking halfway for 20x MH’s, then continuing to the top. Big boy sit ups for the six. Reverse down the wall with 2x BBS as spacing and SSH’s for the six.

    The Cage: Partner up, focus on form. Pull ups – 5x, 10x & 15x sets. Jerkins – two 10x sets with a hydrant mosey in between. Dips 30x set and plank for the six. Mosey down the hill towards pump house park.

    The Pipe: Classic Dora with 100x 4 count American Hammers, 150x jump squats, 200x LBC’s while partners run the pipe loop. 15 count from Hitch & mosey to love hill.

    The Love: Native American run up the hill and back to the flag with 1x burpee before each run to the front.

    Numberama, Namerama, Announcements (thankful for good news from Faceplant) and YHC took us out.

    Moleskine: Excellent work by all this morning and it was good to be out at WDog for the first time in a year or two. Thanks for humoring a new idea (the Wall) & props to Bodos for the well improvised reverse Polar on the steep downhill section; no new clients for Seymore or Deuce today. Until next time, GP

  • Muddy Lake

    Six strong hit the asphalt this morning for the earliest and hardest Wednesday, at least 3.0 miles, running boot camp. Here is what went down:

    Mosey over to tiny park for COP:

    Deadman Hang, Sky Reaches, DQ’s and IW’s. Short and sweet, gotta go!

    Mosey toward Westhampton Lake and complete a running Lindsay along the way at different stopping points. Carolina Dry Docks and Squats.

    Meander around the Southwest side of the lake trail and stop at the straight-a-way at The Commons. Partner up for a Modified DORA: 100 x Merkins, 100 x Jump Squats, 100 x 2-ct Flutter Kicks. Timer runs the straight-a-way and back.

    Mosey over to grass hill at Spider Run parking area and complete a Triple Check. Bernie Sanders the hill/forward run down, WWII’s, Lt. Dans. 2 rounds because of time.

    Mosey around the Northeast side of the lake, across the bridge to the Gazebo on the island. Find a bench and complete OYO, 25 x Incline Merkins and 25 x Decline Merkins.

    Mosey up the hill/steps toward the amphitheater. Keep on around through campus to College Drive and back to the VSF. Exactly 5:45 when the Q finally got there.

    Numbers, Names, Announcements and a Winded YHC took us out!

    NMS:

    Beautiful morning with great temps for a run/boot camp! Since this morning was supposed to be the First Watch kayak workout that got postponed to next week because of high river levels, YHC still wanted to workout near a body of water. Unbeknownst to YHC, the lake had been drained and there was a muddy stench permeating the air that could only be found next to a college lake. After holding back a few possible upchucks (not the PAX member), YHC managed to get the PAX around the lake and out of there. There was an older lady near the gazebo showing the PAX proper Incline Merkin form. She also had a cool dog.

    Great to have EF Hutton back out there.

    Missed (somewhat) Handshake.

    Well done this morning gents and hope you have a great day!

    3.0 miles covered!

    Kubota

  • Old Tater

    An dirty dozen warriors braved the humidity of SOT to see what a hot potato Q had in store for them. There were rumblings the night prior that greenhorn Crash Test Dummy was on verge of singing up for his VQ but the Q sheet remained blank and a hot potato was implemented. Several Northerners joined from lands far away the village of Winterfell. Word was they were present for the coronation of respect granted to one of the PAX.

    YHC led a warm up of various stretches and exercised. Pass the Q to CTD (Crash Test Dummy). CTD, after a short mosey called a triple check of runner, merkins and flutters. Pass to POG who after a short mosey called 5 burpees and back to to CTD. CTD acted bewildered but nonetheless called a mosey to the top of the grandstand where we 11’s were called. Exercises were Crunchy frogs and plank jacks. Passed to bullseye who moseyed to bottom of the hill and called a 20 count crawl bear. Then back to CTD. CTD called a short mosey and exercise and passed back to YHC. YHC called the PAX to the tennis courts for 4 corners: Merkins 5 increasing by 5 at each corner to tater who called out WWII’s on the corners, to Wilson who slowed the pace with some Mary. Back to CTD for merkins ring of fire. CTD attempted the pass back but YHC invoked Rule 14.2 subsection C clause 3 which states “In a hot potato Q no Q shall pass the Q in the last 5minutes to avoid writing the back blast. All fun aside CTD was a good sport about it and YHC offered to write BB.

    Announcements: Tater is 50; holler HB to him when you see him. RESPECT!

    Hermie took us out in prayer.

    Happy Birthday tater.

    BTW there were a lot of runners who arrived BTF late who can write their own back blast.