Category: Richmond, VA

  • How many LBC’s????

    6 of the worlds finest Mathematical geniuses braved the 70 degree and sunny weather (27) to figure out how many LBC’s are done in a 10 line Parking lot crawl (without using a calculator). According to those that put in the hard work of teaching so that all the 2.0’s can not end up like us, this is what happened.

    Mosey to front lot for COP

    DQ’s, Helicopters, Imperial Squat Walkers, Peter Parker Merkins, Russian Soldiers

    Mosey to the base line next to the curb Parking lot crawl

    Bear crawl to the first line do 1 merkin Bear crawl to the second line do 2 merkins repeto for 10 lines end at 10 Merkins

    Reverso Crab Walk to the first line do 5 LBC’s Crab walk to the second line do 10 LBC’s repeto for 10 lines end at 50 LBC’s

    Mosey to the bus lot for a triple check

    Partner 1 does Incline or decline merkins, Partner 2 does squats, Partner 3 runs out and around but (X3)

    Mosey to the school side curb for elevens

    Bernie to the opposite side curb 1 Jump Squat, run to School side curb 10 Ball Dippers (2 count)

    Mosey to the Basketball court for 4 corners

    Corner 1 – 10 Mountain Climbers (yes Wilson, 2 Count), Corner 2 – 20 Groiners, Corner 3 – (because you requested them Wilson) 30 Monkey Humpers, Corner 4 – 40 Squats

    Mosey to halfway point on light pole alley

    Increasing Burpee run from light pole to light pole. Start with 1 burpee end at last light pole with 6 burpees

    Mosey BTTF for some Mary

    American Hammers, Not So Lazy Boys, Scrunchy Frogs

    Numbers / Names Florence took us out

    NMS:

    YHC always enjoys finding something that has been done before, slightly modifying it and then finding out just how difficult it can really be. 275 LBC’s total with crab walks in between lines is no joke, YHC’s abs are feeling it.

    Good to hear Florence’s FIL is in recovery mode after a successful surgery

    YHC did forget to remind everyone about this Saturdays Rock n Roll 80’s themed beatdown put on by Chaplain

    We also have an open spot for anyone interested in Q’ing Rock n Roll on the 5th

  • Early to Bed, Early to Rise

    A half dozen American redwoods denied victory to the warmth of the fartsack, choosing instead to bask in the always sunny and 70 radiant glow of The Forge. With an enthusiastic PAX trying to impress our FNG and Fresh Prince rounding out a perfect sextet, the HIM’s went to work:

    The THANG:

    COP #1:

    • Slow serpentine mosey down the parking lots with variable movements exercises
    • Circle up for Welcome & Disclaimer
    • Warmerama with usual IC reps

    COP #2:

    • Mosey around to the Ramp
    • Partner up to wheelbarrow to the top, switching as needed
    • ELEVENS with Jerkins 10–>1 and Groiners 1–>10, crossing the lot between with dealers choice of Lunge, Crab, Bear, or Broad jump
    • Flutters for the Six

    COP #3:

    • Mosey over to ascend the steps via Tooth Fairies
    • PAX voted for running routine instead of Wall routine —> Mosey around the school to the Soccer field
    • QUARTER POUNDER:
    • x25 Merkins, x50 Squats, x75 LBC’s, x100 SSH
    • Sprint out, Bernie back
    • ABC’s for the Six

    Mosey BTTF:

    • AYG sprint for the final straightaway 
    • 2 Min of Mary

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  As a Pediatrician, YHC has the pleasure of meeting new people all the time, and occasionally YHC meets a patient’s father who immediately registers as someone to befriend and invite to F3. From our very first meeting with his newborn daughter in arms, I was impressed with Bryan’s character and maturity. Needless to say, YHC has applied the F3 headlock on occasion, and this week he accepted the invite! Bryan is a New York native, graduate of Longwood and UofR, enjoys building things, taking on physical challenges, spending time with his family, going to bed early and waking up early, and works with McKesson as a medical supplier, so welcome “Dealer”! Already a HIM in his own right, YHC is excited to see how Dealer will join with F3RVA as we all grow stronger together to serve our communities. 

    Thank you for permitting me the pleasure to lead ya’ll this morning – after the wheelbarrows and jerkins, it was probably wise to go with the Quarter Pounder instead of the Wall Triple Check of BTTW, Donkey Kicks, and Dirty Hookups…but maybe next time. 🙂  SYITG gents, YHC, DTH

  • Tracing the Lines

    Seventeen able bodied Kindergarten graduates including one FNG gathered in the light of the moon (well, spotlight) for today’s on-time launch of 45 MoM. Quick mosey around the track before gathering on the tennis court, from which we never left, for:

    COP

    • 20x SSH
    • 10x Helicopters
    • 10x Don Quixotes
    • 10x Merkins
    • 10x Scorpion Kicks
    • 20x LBCs
    • 10x Mountain Climbers

    The Thang

    Tennis court tracers. 1 court, normal tracer then line up on the sidelines for a line drill with the gaps between the courts as the ‘lines’. Here was the sequence:

    • Trace court 1 normal
    • Line drill: 15 merkins, 30 squats, 40 LBCs, run to the end and back
    • Trace court 1, court 2 touching the ground at the net and baseline
    • Line drill: 15 werkins, 30 monkey humpers, 40 american hammers, run to the end and back
    • Trace court 1, court 2 touching the ground, court three staying eyes even with net
    • Line drill: 15 hand release merkins, 30 lunges, 40 flutter kicks, run to the end and back
    • Trace court 1, court 2 touching the ground, court three low, court 4 with burpees at the net and baseline
    • Line drill: 15 diamond merkins, 30 side lunges, 40 freddie mercuries, run to the end and back

    Team up for triple check, with Faceplant wandering from team to team. Reverse Plank, Crab Cakes, run the length of the court. We made it through 2 rounds before time was called and it was time to run BTTF.

    Announcements

    • After some confusion we confirmed Vinny’s dogpile q Saturday and Gomer’s NEXT Saturday departure. Prayers to Gomer, Pigskin, and the rest of the team as they mission in Honduras.
    • DaVille has shuffled their lineup, so take a look at the website or Corned Beef’s post before making a trip to DaVille.
    • We don’t do Yoga when it rains, but there is Broga regularly. Talk to Last Call or Doublemint for more info.

    Moleskin

    Late yesterday afternoon, the Q sheet was still wide open for today. Given that, there was little expectation on the numbers that actually showed up today. Like clockwork, 5:25 and the moths converged near the flame. You can thank Saab for today’s sequence as he hesitated to put his name on the Q sheet and YHC capitalized.

    In that vein, last night YHC was searching for inspiration when an article appeared describing Djokovic’s situation down under and YHC thought to his self… SELF!!! What should the theme be for tomorrow? Tennis was top of mind so tennis is what we got today.

    It was a pleasure to lead this morning gentlemen and YHC appreciated all the words of encouragement. They truly are what gets me through the day. At one point YHC did hear Gomer justifying the inclusion of Scorpion Kicks, and for that YHC thanks you.

    YHC also appreciates Wedding Singer for taking the lead on the tracers on the other side of the court. Forget the idiots behind you and their suggestions, you did a fine job leading, and for that YHC thanks you.

    Ample mumblechatter today for a bunch of geriatrics. I guess it’s true what they say. A fine wine gets better with age while grown men get saltier.

    Enjoy the day. Splinter out.

  • I can’t talk about your mother

    9 studly men gathered in the somewhat far West End being confused about who would lead Circus Maximus today. Fireman Ed put his name on the Q, took it off, showed up and felt bad that he took his name off so we went with a modified hot potato.

    Fireman Ed:

    COP: DQs, CPs, merkins, Freddies and ACs

    Mosey to bus loop.

    Rotate and do eight exercises with the pacer running (or yogging) around the bus loop. Exercises were lawnmower pulls, coupon squats, coupon flutter kicks, sit and press, overhead presses, shoulder presses, bicep curls and KB swings.

    3 sets of derkins and coupon bench presses. First 10 and 10, second 10 and 15 and then 10 and 20. Torch was then handed to Offshore.

    Offshore: 25 dips, 10 2 count coupon step ups and 15 2 count American Hammers in cadence. 3 times

    Hand off to Homer.

    Homer: Waiter’s carry around the full bus loop with 10 herpes (hand release burpees). Do it again (this one sucked).

    Walk around bus loop. 10 sumo squats and finish with more herpes.

    The reason for the title is that as we were waiting for 5:30 White Deer was talking and Siri from his watch said “I am not able to talk about your mother.”

    Thanks Offshore and Homer for your partnership in Q’ing. No announcements although I was asked whether shoes and clothes are still being collected. Let me find out. Do great things today!

    Fireman Ed.

  • Always Sunny and 70

    3 men braved the cold and the wind to throw some iron around.

    • COP
      • SSH, invisible jump ropes, imp Walkers, arm circles, Russian soldiers, HRMs, copper head squats, LBCs
    • 4 Corners
      • Corner 1 – 10 squats
      • Corner 2 – 10 squats + 15 demon crushers
      • Corner 3 – 10 squats + 15 demon crushers + 20 KB swings
      • Corner 4 – 10 squats + 15 demon crushers + 20 KB swings + 25 boat canoes
    • 11s
      • Shoulder thrusts
      • Reverse snow angles
    • 5 minutes of stretching to end the beatdown
    • Numberama, namerama, No Idea took us out.
    • Notes:
      • It was cold and windy this morning especially with the KBs. Hard work was put in by all.

  • The 3 Day Rule

    8 PAX became 9 when we had a First Watch first timer PAX drive into the COP, like literally, to make for a Triple Check friendly beatdown.

    COP: SSH, Don Qs, Imperial Walkers, Russian Soldiers, Merkins, Flutterkicks, Scorpion Kicks. Mosey down Burpee Lane to covered area for Triple Check: HRMs, Squats, & run.

    Head over to main lot for Curb Crawl: burpees instead of merkins, up to 6. 3 Rounds of PLTs for Handshake.

    Over to other side of lot: Crab Walk across then lunge back. Mosey over to Coupon drop zone.

    Triple Check #2: Block Thrusters, Boat & Canoe, run the loop. Back to flag for quick American Hammers finish.

    Splinter took us out.

    Announcements: There is still time to get a generator before this weekends Snowstorm, just call Handshake.

    NMS: Lots of quality mumblechatter this morning as always. We were in the normal front of church COP spot when we had a car almost pull into the group. Turns out Steamer was determined to find us. He parked and then joined us for the fun.

    Lots of whining about the crab walk, even after the burpee curb crawls. Oversharer award goes to Bacon Bits, who beat out Handshake in a close call. As to the BB title, this may or may not pertain to a certain rule in Splinter’s household about length of time between when he can mention a certain ginger-Press Secretary. Happy Kiss-a-Ginger Day!

    Welcome Steamer, via Mimi, to his inaugural First Watch post. Glad to have you back out for 2nd time this week.

  • What to Expect at BBall Practice

    7 warm and fuzzy fellas arrived at W Dog to get the hardest part of their day over with. According to the deer strolling through , this is what might of happened…

    Mosey to the pump station to get warmed up

    SSH’s

    Helicopters

    Don Quixote’s

    Imperial Walkers

    Merkins

    Quick Mosey over to the hill with alternating 10 Merkins and 5 Burpees at each light pole

    Mosey over to the bottom of the Triangle

    Bear Crawl the entire way up the hill with exercises in between

    ¼- 25 WWIIS

    ½- 50 Flutter Kicks (2 count)

    ¾-  75 LBC’s

    At the top- 100 Mountain Climbers (Single Count)

    Mosey over to the Rusty Cage for a Triple Check

    P1- Timer, Run to fire hydrant and back

    P2- Pull Ups

    P3- Dips

    Mosey over to Penny Stage to grab some coupons

    Shoulder Press, Curls, Bench, Skull Crushers, Squats, Coupon Swings

    Back to the Flag for Numberama, Namerama, YHC took us out

    Announcements

    Ramp Builders needed next Tuesday, sign up via monthly challenge sheet, Thank you Corned Beef!

    Breaking Bread sign up, already have spots filled up until May which is amazing! Thank you Upchuck for continuing to organize this!

    Vinny is Q’ing Dog Pile this Saturday!

    A lot of great mumblechatter this morning on our field trip between Hitchhiker possibly now being promoted to Head Coach of his son’s basketball team, to myself also coaching in that league with a different team with no kids yet (until July), and finishing off with a great Bodo’s story on his “Uber” services with the Richmond Football team. If you haven’t heard it, I am sure Bodos will love to tell it again! Great to see Snuff post at W Dog with all of us! Have a great day!

  • Not 25

    One pax scraped himself out of the Fartsack and launched for the first 2022 Lake Florida workout. Temps were 70 and sunny (definitely not 25). According to the construction crew on Peters, this might be what happened:

    Run today. Hotel loop across the lake, cross Peters to the office lot, round the spot where HoneyDo rolled his ankle back in the day, north on 30-something street to Broward Blvd, and reverso BTTVSF. Just shy of 4.5.

    5 minutes of Chum-inspired stretching.

    Number, name, and YHC mumbled himself out.

    NMS: nice to be back. Two new apartment complexes have sprung up over the past year. YHC is thinking about starting a group. FWIW, there is a pay-to-workout company now set up with vans in the parking lot of the local semi-abandoned mall. They start about 5:45 or 6, YHC guesses. Free has to be cheaper than what they offer.

  • New AO Schedule At Daville

    The Mechanicsville, VA region will have a revised schedule for our workouts effective Monday January 17, 2022. We look forward to this new routine that has Run, Ruck, Walk, Kettle Bell and Bootcamp options. We have centralized the AO’s so your commute is predictable and location is familiar with newer men that may show up for a workout. We are part of the F3 RVA region and are excited to be able to offer 6 days of workouts.

    Weekly Schedule: Monday – Friday 5:30 AM post Time…45 minutes and we finish 6:15 AM Sharp

    Monday – Daville – Bootcamp – Atlee High School

    Tuesday – Anvil – Run / Walk /Ruck – Atlee High School

    Wednesday – MannDate – Kettlebell Workout – Washington Henry Elementary School

    Thursday – Tomato Run – Run / Ruck / Walk – Rutland Clubhouse

    Friday – The Creek – BootCamp – Pearson’s Corner Elementary School

    Saturday – DaPile Run/Ruck/Walk and/or Bootcamp – Atlee High School This is an hour long workout that starts at 6:30 AM and finishes at 7:30 AM sharp. We will have coffee afterwards at Local Cup located off of HWY 301 nearby.

    Please note that the 1st Saturday of the Month we will go to Byrd Park for DogPile for the Saturday workout. All other weekends we will be at DaPile.

  • Better Late Than Never

    18 or so runners cruised the early morning streets of Richmond in search of some miles. A good time was had by all and Upchuck took us out.

    Routes were through Windsor Farms and back out to Patterson and a meander back to the AO depending on the mileage.