Category: Richmond, VA

  • Trapped at the Track

    At 5:30 am, the Twin Team crew rolled in 6 deep. Light skies and ideal weather conditions left little doubt that a good time would be had by all. The following is a summary for your viewing pleasure:

    Mosey to the baseball field for Warmarama:

    Don Quixotes, Arm Circles, Russian Soldiers, Helicopters, Hand Release Merkins, LBC’s, Dead Man Hang and Wilson’s wife.

    Mosey to the track for Exercise One:

    The Merkin Mile – After each lap, do 20 Merkins. Run the straightaways, Striders on the curves.
    Trying to keep up with Doozy on this one proved futile.

    Mosey to the Football Practice Field for Exercise Two:

    After some fuzzy math by YHC, we did a Triple Check
    – Pole Smokers
    -Jump Squats
    -Lunge Walk to the Soccer Goal, Bernie Back.

    Mosey to the hill at the back of the parking lot for Exercise Three:
    Bear Crawl up the hill, pivot right, and do 2 Broad Jump Burpees, Crawl Bear Down, pivot right, then 2 Broad Jump Burpees…………worked our way across the hill.
    Probation appeared to be flying through this particular exercise.

    Back to the flag for Names/Numbers.

    Announcements: Convergence on Memorial Day at Tredegar.
    River Run is back! For those interested in getting some hilly mileage – Mondays at Bettie Weaver Elementary (5:30am).

    YHC took us out.

    Great work everyone! This definitely ended up being a bit of a leg day. Way to push through.

    In classic SOJ fashion, we thought someone had locked us in the track. After pushing the gate open, we realized this was not the case.

    Make it a great one.



  • Haiku Route Revisited

    • Dawn’s light pierces gloom
    • Two puddles under Swirl’s truck
    • Antifreeze or whiz?
    • Q called Haiku route
    • Off we went, westbound for sure
    • Runners in their zone
    • Down Iris and up
    • Around the world racking miles
    • Lugnut is a champ
    • Grind it up the hill
    • BT’s house at the hilltop
    • Homebound past the church
    • Bootleg and Singer
    • Great running buddies, keep pace
    • Miles fly by with ease
    • Where did Upchuck go?
    • Bodo’s made a detour home
    • Returning with dog

  • Surf and Turf

    Three showed up this morning for a 4.5mile for the older men and 5.5 mile run for the the 2.0. and see the 4.5 mile route below. Hash ran the full Giles loop and we returned right back to Rutland clubhouse.

    So this route we ran behind the Atlee, Chickahominy Middle school and Cool Spring elementary to go into Honey Meadows and then through the new neighborhood Taylor Farm then back towards Rutland with a Gile Neighborhood detour.

    It was great to catch up with Trout and Hash sprinted off after running with us for about a mile.

    Namerama, Numberama YHC was honored to lead

    We will see you in the gloom…Cheers CB

  • Not POG

    Leaving SOT on Wednesday, POG threatened to fill the empty Q spot at Timberwolf. Needing to post and knowing how tough a POG Q can be, I decided to slip my name on the Q sheet before POG would have a chance.

    Here’s how it went.

    Mosey to the front of the school.

    COP: Arm circles, windmills (I mean helicopters), DQs, Russian soldiers.

    Mosey the the incline at the entrance.

    Partner up for a dora. 100 HR merkins, 200 jump squats, 300 SSH. Runner alternates b/w regular run and Bernie up the incline.

    Mosey to Honeymoon’s horseshoe spot. Partner up. Partner 1 runs the horseshoe over and back, while partner 2 does Carolina dry docks. Round 2, repeat with squats. Round 3, flutters.

    Mosey to the hill behind the basketball court.

    Round 1, Bernie up the hill. 2, crawl bear. 3, backwards crab soccer. 4, sprint. 5, bear crawl 6, crawl bear.

    Mosey to the east side of the school.

    Wall sit while we partner up. Partner 1 completes 30 donkey kicks while P2 does merkins. Wall sit when done. Repeat with 25, donkey kicks. Then 20.

    Mosey back to the flag.

    Circle up and each member picks their favorite exercise (but POG cannot pick burpees).

    Time is up. Thanks to Duke for taking us out strong. And thanks to the New Market Crew for not fartsacking.

    FNG showed today but knew no one. He donated at Boberry’s blood drive May 1, noticed the F3 shirts, and found us on the web. Much respect to Dracula who kept up without breaking a sweat, literally.

  • Low Cardio Day, Sort of

    11 PAX came out for YHC’s Day 3 celebration.

    This is how it went down

    Mosey to the blacktop

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member, 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Keep going till reaching the fourth corners. Exercises were: LBC’s, American Hammers, Heels to Heaven, SSH’s,  All PAX completed 20 SSH’s at the end. Rotate around and repeat 3 times.

    Tennis Court Set

    • First court – bear crawl to first line complete a merkins, crawl bear back to the start and complete a merkin. Rinse and repeat for all lines then lunge to the next court.
    • Second court – lunge to the first line and complete Lt. Dan then lunge backward to the beginning line. Rinse and repeat for all lines then bear crawl to the next court
    • Third Court – Repeat bear crawling
    • Fourth Court – Repeat lunges

    Mosey to the track

    Catch Me If You Can – Partner up, first partner completes 5 Burpees while second partner runs backwards around the track. When first partner is done they run to catch the second partner. Swing and repeat around the the whole track twice

    Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to be back at 45MOM for the first time in over a year. The PAX made YHC feel welcome with heavy mumble chatter during the COP.

    The Chaos Four Corners lived up to its name. The PAX caught on but on the 2nd round we only had one PAX at the fourth corner and none on the 3rd. The important thing was the PAX got some good ab work.

    ANNOUNCEMENTS

    • Tomorrow is YHC’s official annversity day and will be Qing at The Creek. Also will be Qing Dogpile on to finish out the week!
    • Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • The Millenial, Avacodo Toast……..and 45!

    YHC asked DTH earlier in the week to hijack the Q in order to celebrate. 8 Hard Chargers arrived on time, 2 slightly tardy, and Doublemint had to help YHC with time….the antique Nike Watch died. 0530….time to mosey. Down the hill to the cul-de-sac.

    COP….x45 SSH, x 4 forward, x 5 backward arm circles, x 21 Crunchy Frogs, x 21 Flutter Kicks……..and enough, time to get started. Mosey to light pole with an estimated 100 yards in front of use.

    The Millenial: Run 100 yards and perform set exercise for 100 reps. Then repeat, ten times. First PAX member to finish the 100 reps called Hell Bells. Ten exercises were: Monkey Humpers, Merkins, SSH, Carolina Dry Docks, Freddie Mercuries, Jump Squats, LBC, Scorpion Kings, Russian Soldiers, and last but not least, 100 Burpees. PAX had to dig deep on burpees, but we got it all out.

    Mosey to the bottom of the hill, partner up- partner one Bernie Sanders up the hill, partner two crab crawls, meet, swap and summit the top.

    Mosey to the flag, circle up for some dead man hang-stretch, breath, and 0615 came quickly.

    Number-ama, Name-r-ama, Announcements:

    Prayers for Doublemint as he has to have a difficult conversation with a client that has zero positive outcomes.

    Memorial Day Convergence, Tradegar, 0700 and bring your flags!!

    NMS: It has been a long time since YHC was on the Q wagon and what a reward for time past. What was YHC celebrating….45 years on this earth and the ability to share a glorious morning with an awesome group of community leaders. During COT and explaining the Millenial, Crash Test Dummy asked for avocado toast….attend The Convergence and maybe!!

    To all F3 RVA PAX members, YHC is honored to know each of you and my life has only been blessed more than can be explained. This morning, we got it all out and had to dig a little deeper but we found water and are better men for it!

    Humbly and Respectfully,

    Flatline

  • Preparation

    7 strong hit the hills of roller coaster Wed afternoon – dealers choice style – run for an hour – then see ya in the gloom…..

    Great job guys – preparation is key !

  • 2 Player Card Game

    Inspired by Corned Beef’s recent cards Q, YHC planned a deck of cards. Mr. Holland was waiting in the parking lot to throw down some cards and some kettlebells.

    • COP
      • SSH x 20
      • Arm circles small x 10, big x 5, reverse
      • Imperial walkers x 10
      • Don quixotes x 10
      • Helicopters x 10
      • Copperhead squats x 10
      • Hand release merkins x 10
      • Flutter kicks x 10
      • Hello dollies x 10
    • Deck of Pain – 4 suites, 4 exercises. The numbers on the card determine rep. Face cards = 15, Ace = 20. Each player pulls a card, both players do both exercises then run a lap around the parking lot. Rinse and repeat.
      • Spades = Squat thrusters
      • Clubs = Bicep curls
      • Diamonds = Demon crushers
      • Hearts = Up and overs 2 ct.
      • Cards drawn:
        • Spades – A, K, 9, 8, 5, 2, 5 = 59 squat thrusters
        • Clubs – A, J, 8, 5, 4 = 52 bicep curls
        • Diamonds – K, J, 10, 9, 8, 6, 5, 4 = 72 demon crushers
        • Hearts – Q, J, 7, 5, 4, 3, 2 = 51 up and overs 2 ct.
    • Notes – Today was a beautiful morning and a great start to the day. Good conversation with Mr. Holland about current events.

  • The Greenbow Special

    E ala ‘oeE ala ‘oe!! e holo ana nā kānaka
    Time for the Greenbow Special.

    3rd F: (Faith) Thank you to Pinto for taking us out this morning.

    2nd F: (Fellowship) the Memorial Day Convergence is planned. Talk to Honey Do if you want to help out.
    Lots of 2nd F running opportunities opening up. DM me if you would like to know more about Co-Ed running options around the area that will not interfere with your F3 1st Fs
    (ie: Wednesdays at 6PM is 1 for the Road run out of a local brewery… changes location every week.)

    1st F (Fitness)
    A picture saves a 1000 words: (or street names)
    Courts on the left side of neighborhood we did 10 Merkins and 20 Flutter kicks.
    On the way back we hit the courts on the right side and did 10 Jump Squats and 20 WW2 sit-ups.

    Loop around the Goose pond and back to the AO.
    4 miles with Bootcamp.
    Finish up with 5 mins of Mary:
    1 min each of: American Hammers, Flutters, LBCs.
    2 mins of PLANK

    NMS:
    Good group of guys out this morning for the Greenbow Special.
    This work out allows for all speed levels and distances. It is easy to modify if you decide to cut the courts short or skip one all together. But over all we have between 3 and 4 miles yet everyone stayed with in view of each other.

    Call a pax member you have not heard from in a while. It might be just the pick up they need today.

    If you have not signed up for it yet, check out: https://consistencycoaching.substack.com/ .
    There is some good stuff in there from RVA’s very own Swirly

    Thank you for allowing me to lead this morning.

    v/r
    John (Gypsy) Boles

  • DaVille Invades WDog

    5 Davillians and 5 Richmond Proper’s arrived ready for YHC’s Day 2 Q

    This how it went down

    mosey over to the traffic circle

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Amphitheater Sets – Starting at the bottom we completed 5 V-Ups on each row then went back down completing 5 Incline Merkins on each row

    Rusty Cage – 5 Pull-ups, 5 Dips, and 5 Jerkins. Rinse and Repeat with sets of 10 and 15

    Touch a Tree – Partner up, one partner runs and touches 5 trees while other partner completes an exercise using our cinder block coupons then switch. Exercises were: Curls, Sit-up + Press, Swings, Leg Lifts, and Around the Worlds

    Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Day 2 is in the blocks and YHC was happen to see some Davillians made the trip down to help celebrate.

    Like yesterday, it was good to see old faces haven’t seen in awhile.

    Emoji brought the excitement this morning. Going to miss having that around. F3 in Charlotte will not know want hit them

    ANNOUNCEMENTS

    Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!