Category: Richmond, VA

  • Break Out the Warm Gloves

    Six noble KB warriors assembled on a frigid morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  Classic also meaning that YHC sampled from the Toga KB playbook.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Curls
      • Squat thrusters
      • High pulls
      • Tricep presses
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Skull crushers
      • KB hammers
    • Run the bus loop
    • COT with YHC taking us out

    Great work by the PAX today.  It appears that the colder temps made cowards of White Deer and Byproduct.  Their loss!  

    Fireman Ed will be picking up clothing/shoe donations at Gridiron on Saturday.

    God is good all of the time!

    Attila

  • Icey Sleety Potato

    Four plus one late-comer from afar descended upon a sunny and 70 degree morning at WDog. Typical WDog conversation about when the Carillon would re-open and who has seen the fence up the longest was a consistent theme of chatter. YHC saw it was 5:30 and no Q so Hot Potato was called.

    YHC started it out with a quick stretch, because well stretching is always important.

    • reach for the sky
    • deadmans hang
    • right leg over left leg and touch toes and then flap jack
    • some arm stretches

    Then we were off for a nice mosey to the first circle near the amphitheater. Since there were just four at the time, each team of two put their hands on the curb around the circle and at each break point in the curb did one merkin, each team of two proceeded in opposite directions around the circle side-ways bear walking, until the teams met up on the other side of the circle. Neutral made an appearance somewhere in the circle exercise and he was welcomed into the PAX.

    Then on down to the amphitheater, each step up descending squats, 1 on up to 18. At the top wait for the 6 then YHC handed the potato off to Corned Beef. Sidebar discussion here, as we got to the top of the amphitheater we thought it was starting to rain but it was too hard for rain and a nice big sleet storm rolled through dropping a bunch of ice balls on us. It quickly passed and Corned Beef had us mosey on over to the poles for some pole smokers. 5 leg lifts each with each person holding 6 inches, Neutral held 10 inches.

    After that mosey on over to the blocks, everyone gets a block, and each person runs to 6 trees sans block while rest of the PAX does exercise of runners choice. 5 rounds of this, then returned blocks and potato went to Bleeder. Sidenote, YHC did not listen and only ran to one tree, but PAX believed that YHC was just so fast that no one questioned, YHC will make up for it later.

    Bleeder lead all over to the triangle hill. 3 rounds,

    1st round – bear crawl flat, run down hill, 10 burpees at bottom, and Bernie Sanders up hill.

    2nd round – lunge flat, run down hill, 20 WW2s, and Bernie Sanders up hill.

    3rd round – backwards lunge flat, run down hill, 30 somethings, and Bernie Sanders up hill.

    Mosey on back to the flag for names, numbers, and announcements

    YHC took everyone out, remember to be kind to people was the message of the day.

  • Lizzy Borden

    Four of us, including an FNG, met for a 3-mile run to Short Pump Park via Three Chopt (Lizzy Borden) Road and John Rolfe Parkway. Once at the park, we ran the ‘loop’ 6 times with a stop each time for a) Upper body, 2) Ab and 3) leg exercise. We returned via Liesfeld Parkway and Goose Landing with a stop at the entrance to the lake for a set of merkins.

     

    Our new FNG is ‘Transport’, brought to us by Pinto. Retired former pilot for the Navy who was stationed in several places in the US; also Japan, Bahrain and some other foreign country I forgot.

  • A little gear work at a bootcamp

    3rd F (Faith)

    12/31 we will have an in person 3rd F convergence .. details to come.

    2nd F (Fellowship)

    • shout out to Honeydo and team on the can collection ruck. Sorry i couldn’t join this time, but i look forward to joining next time.
    • Collecting clothes and shoes in December for men’s organizations.

    1st F (Fitness)

    The Thang:

    530..lets mosey.

    2 laps around the parking lot to warm up.

    COP

    • SSH
    • Low Slow Squat
    • Plank
    • Hand Release Merkins

    Its cold.. lets mosey to the wall.

    Pair up.

    Pax one runs to far end of parking lot. Pax 2 does called exercise. Rinse and repeat 3 times.

    Called exercises: LBC, Flutters, Reverse Crunches

    Enough of this i have toys to share.

    Mosey to launch point to collect a few toys out of the back of the truck. Two 30lb concrete blocks, a 17lb block and a 35lb plate.

    Next round each pax does a exercise until the timer is done (pushing the 35lb plate a set distance across the asphalt and back) them moves down the line. Rinse and repeat 3 times.

    • Side Straddle Hops ( very hard after pushing the plate)
    • Merkins
    • WW2 sit ups
    • Squats with 17lb block
    • Curls with 30lb block
    • Over head press with 30lb block
    • Worm burner (push the plate)

    Finish that off and move on to some Mary.

    In Mary we did American Hammers, Roselita, Dolly’s, and flutters.

    Thanks for letting me lead

    V/r

    John (Gypsy) Boles

  • An animal that starts with “U”

    4 stout Davillians on a brisk December morning:

    mosey to alcove: Invisible jump ropes, helicopter, scorpions, lbc’s

    short mosey to parking lot: high knees, butt-kickers, karaoke, shuffle, bear crawls, broad jumps

    mosey to overpass: DORA-timer runs half way to the top and back, 100x american hammers, 200x crabcakes, 300x flutter kicks, 10x boo yah hand release merkins

    mosey to speedbumps: 25 partner leg tosses- partner up- timer runs to next speed bump or light pole and Bernie Sanders back Round 1- shoulder taps Round 2 -Monkey Humpers Round 3- plank jacks Round 4 Lt Dans Round 5- Heels to Heaven — on you own: 50 curb taps, curb walk(hands) 10 steps R and 10 stepl L

    mosey to flag: spider man push up rotation x 5 , plank variations on curb with “Alphabet Game”

    AWESOME GROUP!!! YHC had everything on paper as usual.. had 3 minutes to get to 6:15 so we lined up on the curb and YHC said “trout, name an animal that starts with an A”.. we made it to “U” before Trout was stumped and said “Umpire!”. You could tell Opus has several children because he knew them all. Great way to end the beat down

    Blessed to lead as always. Thank you

  • VQ at First Watch

    Today was my VQ and what a great day, 70 and sunny! 8 Stubs arose to tackle the earliest AO and according to the van that ran over the sign at N Ridge and River here is what went down.

    Mosey to church pavilion after completing a lap in the auxiliary lot, so Handshake could catch up to us

    COP:

    • 20 SSH
    • 10ish Helicopters
    • Stretch to touch the sky
    • Stretch to touch the toes
    • 10 Cherry pickers
    • 10 Heals to Heaven
    • 10 Hand Release Merkins

    The Thang:

    Mosey to church parking lot. P1 runs to mini buses and back while P2 works on their numbers with a Dora and switch.

    • 100 Merkins
    • 200 Squats
    • 300 LBC

    Mosey to point of Henrico’s smallest and most favorite triangle park. Note we distracted a driver with our studliness as we ran and they took out a sign, only reported injuries were to a sign and maybe someone’s ego. Split in to groups of 4 and runner to the stop light and back while other completed the following:

    Round 1

    • Carolina Dry Docks
    • Flutter Kicks
    • WW2s

    Round 2

    • LT Dan’s
    • Reverse Crunches
    • Heals to Heaven

    Mosey to collect blocks for 1 round of block work, we did:

    • Curls
    • Triceps curls
    • Overhead Press
    • Block Swings
    • Block Squats
    • Mississippi Prom Dates
    • Bench press
    • 40 2 count flutter with block as timer

    Deposited blocks back and lined up on the rail for 11s, dips and box cutters were called, Lunge and run back. We didn’t finish these but got close. Circled up for COT and Handshake took us out.

    Handshake, EF Hutton, Ronnie and myself met for coffee and fellowship afterwards.

    Really enjoyed leading today. Appreciate all the support and fellowships that F3 brings to us and our community. Looking forward to Q-ing again soon!

    Announcements:

    Shoes and clothes/suits for donation to our community. See Slack or reach out to Gypsy.

    Vinny looking for other to join him in Charlottesville on 12/18. See slack for details.

  • Half of burpee beast

    10 Pax, all regulars. After a brief warm-up we moseyed over to football field and did the beast starting with Burpees, continuing with 2 count Freddie Mercuries, then Burpees again, 2 count Flutter Kicks, Burpees 3rd time, ending with Heels to Heaven.

    To slow down Homer and to work on his Burpee form it was suggested that he do a Hand-release Burpee. He tried it, and it worked great! Though it did not stop him down completely.

    After the beast we moseyed to Pull-up bars and did 11s rotating between Pull-ups and Step-ups. Then on to tennis court for Suicides. We finished with the Ring of Fire and American Hammers.

    Great job everyone!

    Thank you for suffering through my first Q.

  • Like a Thief in the Night

    A mighty team of three set forth on a crusade to ease hunger in the Richmond area. Rucks were readied, equipment checked, and off we departed from Hoedown.

    First Stop: Bacon Bits – A neatly assembled bag of canned food with Miller Lite rucking beer to keep the Pax inspired.

    Second Stop: Upchuck’s – The man himself came out and opened up his trunk and added substantial weight to our rucks. He then tempted us with a ride to pick up the cans in an expedited manner. We declined. Rucks up and off we went.

    Doubling back to Ronnie’s to see if he was home and wanted to partake in an impromptu raid of his pantry. Turns out he was at a party. Brief Pax mumble chatter about relocating a miata.

    Down the hill and walked past Marv’s. Outside ceiling fans were on, but seemed quiet inside. TYA must have wired them to the front porch light. We kept rucking.

    Stop 3: YHC’s place to unload the food and resupply for the next loop.

    Stop 4: Pucker’s place – No cans around front, so around the back we went. Pucker was playing guitar and watching tv. Out he comes with food and eager to hear of our adventures.

    Stop 5: First Watch – EF Hutton stashed a source of protein ala peanut butter and tuna. The light’s are bright off hours at First Watch. Sage advice was discussed regarding church parking lots and the need for nocturnal illumination.

    Stop 6: Kubota’s – Execute dead reckoning through what could have been a county easement or perhaps a drive way. Either way, we emerged where we needed to be. Kubota’s outpost complete with fire pit, 2.0s and hydration.

    Stop 7: YHC’s place to unload and debrief around the fire pit. Pucker joined in and great conversation all around.

    The following day, YHC collected food from Splinter, Fireman Ed, Honey Do, and Pigskin. With the RVA contributions, YHC made a donation to the food bank.

    Thank you everyone for your support and making someone else’s lives a little better this holiday season!

  • Glen and Ross, No Garry

    Quince celebratory dudes plus one early departing Flatline gathered at our standard Tuesday launch point to witness a surprise in the sky. Was it a shooting star, or was it Big Blue securing the AO? Both were there this AM, going to be a great day! Route was seemingly uncomplicated, a loop with offshoots, but looks can be deceiving!

    The Route

    • Right out of our hole to a right on UR drive
    • Right on Westhampton, passing by the Greek Theatre, alumni center and back to a right on UR drive
    • Left on River then right through the parking lot and right towards the bridge
    • Right on Westham station
    • 6s take a right on Old Bridge and right on Highland up to River and back
    • Continue on Westham Station to a right up South Ridge
    • 5s and 6s take a left (YES LEFT) on Ross. Down to the bottom and back
    • 6s do a loop around Cameron before rejoining on South Ridge
    • Cross River to Westham
    • Second right onto Glen Pkwy
    • Straight across into Westhampton campus
    • Straight on Keller, under Modlin arch
    • Right on Westhampton back to the VSF

    Moleskin

    Lots of right turns. In my head this was simple, as it was a big loop, but I realize some of the PAX has difficulty with navigating non-straight roads in the dark. But hey, no one was lost. AGAIN YHC WINS!!!

    I’m sure other AOs will report on this as well, but the meteor this morning was a pure spectacle. I would say breathtaking but that was likely the fact that I was on South Ridge. A slow, large burn, with bright colors that seemed to disintegrate as it headed east.

    Keep looking upward gentlemen!

    Announcements

    • 12 days of Christmas 12/21 at that other AO on the southside that doesn’t run as much as we do
    • Gypsy is collecting gently used shoes of all sizes and purposes

    Out goes Splinter.

  • You don’t like Moroccan nightclubs? How do you feel about running?

    9 men posted to find 1 at a solo broga (props to Last Call for getting it done) and 1 who would show up late, though he has a much better excuse now than “I was up all night playing video games”.

    Mosey to Parking lot for COP

    DQ’s, 5 Burpees (OYO), Helicopters, Dead Man Hang, 5 Burpees (OYO), Imperial Walkers, 5 Burpees (OYO), Russian Soldiers, 5 Burpees (OYO)

    Mosey to the end line of parking lot

    Parking lot crawl 10 spaces, Bernie to the end line head back with inch worms (broad jump, lung (each leg), Burpee) repeto all the way to the end

    Mosey to pavilion

    YHC had planned a great workout that kills the shoulders but it takes a lot of time. PAX decided mumblechatter was on tap for the day and when explanation couldn’t be heard addible was called and PAX moseyed back to the parking lot. Sprints from one end to the next 100% down and back, 50% down and back, 100% down and back, 50% down and back.

    Mosey back to the pavilion and partner up

    Partner 1 does exercise while partner 2 runs (X5), 10 Burpees OYO

    Mosey through the back of field to Johnston Willis Hospital parking lot. 10 Burpees OYO

    Light pole parking lot tracers

    Bernie to each light performing type of Merkin called for each set of three lights increasing by one at each light in set

    Mosey back through the fields to the basket ball court

    Merkin Suicides starting at 1 merkin per line for the first set and increase by 1 for each set after that.

    BTTF Numbers / Names / DTH took us out

    NMS:

    F3 stands for Fitness, Fellowship and Faith when any 1 of those 3 gets out of balance the wheel doesn’t turn well.