Category: Richmond, VA

  • The DaVille Triple Check

    YHC hadn’t posted in a week so wanted to take the Q to start getting back into the rhythm. Spike and Trout were already at the parking lot ready to get going.

    • COP
      • SSH x 10
      • Arm circles x 10 small, x 5 big
      • Helicopters x 10
      • Don Quixotes x 10
      • Imp walkers x 10
      • Russian soldiers x 10
      • Alternating lunges x 10
      • HRM x 10
      • Flutter kicks x 20
    • Triple check # 1
      • P1 – run inner bus loop (timer)
      • P2 – merkins
      • P3 – step ups
    • Triple check # 2
      • P1 – half suicide (timer)
      • P2 – pull ups
      • P3 – heels to heaven
    • The Helix special (remix)
      • Start in middle of basketball court, run to 1 baseline do an exercise, run to other end do same exercise, return to middle
      • Rd 1 – merkins x 5
      • Rd 2 – LBCs x 10
      • Rd 3 – reverse snow angels x 15
      • Rd 4 – burpees x 5
    • Mosey back to flag for MoM
    • Numberama, namerama and Spike took us out.

    Great work gents! Hard work put in by all.

  • Love Your Neighbor

    Nineteen Road Warriors expecting a more complicated set of directions than actual route, got just that.  Here’s where they went: 

    All Runners:

    • UR Drive out to River Rd

    5s/6s

    • Do a loop of Westhampton Way – Keller – Crenshaw

    All Runners:

    • Cross River through the shopping center onto Westham Station
    • Right on Panorama to top and back down
    • Continue on Westham Station
    • Right on Old Bridge and veer right onto Highland to top and back down

    4s

    • Return via Westham Station through the Batcave

    5s/6s

    • Take 2nd tine of Old Bridge to dead-end and back down

    5s

    • Return via Westham Station through the Batcave

    6s

    • Continue on Westham Station to S. Ridge up to Overlook and back down
    • Return via Westham Station through the Batcave

    Numberama, Nameorama, COT

    MOLESKIN

    Throughout the holiday season YHC is continuously reminded he is blessed and to love his neighbors.  While running up Highland, YHC couldn’t help but wonder if those residents remember this message, even the neighbor with the inflatable outhouse.  That sh*tter is always full.  Happy Birthday to Pucker.  He snuck that by this morning, but Facebook never forgets.  Thanks for following my complex routes throughout the year.

    ANNOUNCEMENTS

    Corned Beef is looking for a group of 5 additional guys to build a ramp through project:HOMES

    Rosie’s 12 Days next Tuesday at NoToll

    Prayers for Bone Thugs father

  • Ground day

    Dispatch, patrol four fife tree. eight middle aged males driving personal conveyance gathering vicinity Quioccasin Middle. At least one friendly.

    Report follows:

    10x burpee

    Short mosey to COP IC – 10x SSH, 20x Flutter, 20x Freddie Mercury, 20x Hello Dolly, 20x Rosalita, 10x Don Q, 10x helicopter, 15x Arm Circles, 10x slow merkins, 10x asphalt angels, 10x Australian AA, 10x shoulder tap, Plank. 12 min in.

    Short mosey to balancing exercises and comic relief -some number of drunk driver tests, RDL no weight, RDL three tap. Star taps, 30 OYO ski hops, 20 OYO line hops. That looks too easy.

    Bear Crawl and 1 merkin per parking space. Lunge and 5 squats per parking space. Solid effort

    Triplish check, Chicken Peckers, Donkey Kick, run width of parking lot

    Ring of fire, Flutter Kick.

    10 burpees.

    Handshake took us out

    NMS – great to be back out. The friendly Henrico’s finest offered to move, but YHC told them we would work around em. Maybe we will get one of those guys out for F3 someday.

    Today featured some of the PT balancing exercises occupying YHC for the last four months. These are great for all the small muscles in the legs that dont get worked. PT sucks, but experience shows that run times and speed without injury improve dramatically. Personal Bests on long runs with scenery are something to look forward too.

    Announcements: Gypsy is collecting shoes and suits.

  • I almost forget this happened

    Three swole bros went running from and to Woke Biscuit. Conversations were had. It was fun.

    NMS – YHC almost forgot to post this backblast

  • Swamp Striders

    YHC felt the need for speed (sort of) today, so River Run featured a jaunt to the JRHS track for some striders. Here’s how it went:

    1/2 mi mosey to the track

    1 mi strider; fast on the turns, slower on the straights

    1/4 mi recovery

    1 mi strider; fast on the straights, slower on the turns

    1/4 mi recovery

    1 mi strider; slow to fast on each lap

    1/2 mi mosey BTTF

    NMMS: Thank you, member of the JRHS custodial staff who left the men’s room unlocked. You averted disaster.

  • Company Men

    COP

    Two showed up for a bootcamp and started with a run around the track for 5 laps to get in a mile.

    We then perform 15 SSH, 10 DQ, 15 Arm circles 10 small and 5 big, 10 Helicopters, 10 Reverse scorpions, 10 LBC’s we are warmed up.

    THANG

    We mosey to hillside on West side on School and start the 11 routine, start with 10 donkey kicks, Bernie Saunders up to the top of hill and 1 WW2 sit up, mosey back down the hill to wall and 9 DK’s, Bernie Saunders to top for 2 WW2 sit ups and continue until we have 1 DK and 10 ww2 Sit ups. This took a while as the Bernie Saunders were no joke after the 5th trip.

    Next we mosey to the chamber for a triple check, P1 runs lap as the timer, P2 step ups on the bench, we do this 2 times then LBC’s for the 3rd time. We mosey back to the flag as we are out of time.

    Numberama, Namerama, Trout took us out.

    Have a great day F3 RVA.

    Moleskin

    Being Monday and the start of the workweek, we spent much of the workout talking about work…so we titled this beatdown company men…AS YHC was solo last week, it was much better with someone to workout with.

  • Record #’s at Satan’s Hill

    Record #’s for a POG beatdown this morning. Did a few mailbox burpees along with some other stuff. Had to be there to get the full details. Hopefully I remembered everybody that was there.

  • No Contest

    We relocated Punisher to Bingo Beer for a brief run – primarily to spot holiday light installations on Monument Avenue – and followed with a little social time. Turns out just a few households (really just one) in the nearby few blocks of Monument went big with lights. Not much to see in the 1K mosey. Point was to have some social time, anyway. Back patio at Bingo is nice with propane-fired fire pits. May head here again. There was a motion to possibly relocate Punisher once a month in the winter season for similar social time. Did I miss anyone in the PAX list? Thanks!

  • Here comes the Egg Nog

    14 of Tuckahoe’s finest converged at Hoedown on a cold dark clear morning. After making his way out of a mind fog, YHC recovered the Q and off we went.

    COP in the first Third Church lot: Deadman hang // Helicopters // Cherry Pickers // DQs // Imperial Walkers // Russian Soldiers // Crabcakes // APDs// LBCs// Inverted Crabcakes // Merkins // Elbow Plank // Pickle Pounders // Squats // SSHs. Mosey to middle lot.

    Triple Check with a Coupon. Round 1: P1 Squat Thrusters, P2 American Hammers, P3 Run the loop. 3x // Round 2: P1 Block Burpees, P2 WW2s, P3 Run the loop 2x // Round 3: P1 Curls, P2 LBCs, P3 run the loop. 1x.

    Catch the Murder Buddy: Partner up. P1 Murder Bunnies around the lot, P2 runs the lot and catch P1, switch off. Mosey to TES blacktop.

    Four Corners, Four Rounds. Round 1: 28 SSHs in each corner // Round 2: 21 LBCs in each corner // Round 3: 14 Merkins in each corner // Round 1: 7 Burpees in each corner. Mosey to Flag.

    Numberama, Namerama, YHC took us out.

    NMS: At a neighborhood Christmas party last night, YHC partook generously in some homemade eggnog that turned out to have a LOT of rum and bourbon. Waking with a significant headache this morning, passing the Q was seriously contemplated, but then YHC remembered how much Handshake would mock him so pride and resilience won the day.

    Look out for a Xmas Karaoke Q this Saturday. Prayers for the dad of a good friend of Splinters’ 2.0, fighting for his life against Covid.

  • Tour De Rockwood

    YHC was solo today so decided to go for a run. Went around the outskirts of the park including a trail for 35 minutes. Finished with good form merkins and pull ups : 20 merkins, 19 merkins, 11 merkins, 6 merkins, 5 pull ups. DONE

    NMMS : Runs are so much nicer in the cold. YHC would take the cold over the heat any day.