Category: Richmond, VA

  • Is that BT?

    4 determined men woke up and ready to take on everything Wdog has to offer (everything outside the fence). Here is how it went down:

    Mosey to the Courtyard pass Burpee Row for COP:

    SSH x20

    Squats x10

    Helicopters x10

    Arm Circles & Reverso x10

    Don Quixote x 10

    Merkins x10

    Imperial Walkers x20

    Mosey up to around the stairs for Quadruple Check (or more like Triple Check, but with 4 people)

    P1: Run Stairs Twice

    P2: Merkins

    P3: LBC’s

    P4: Flutter Kicks

    Mosey Back to Burpee Row

    3 Burpees for Every Lightpole on the way back and end at the Field

    Four Corners (Twice)

    1st– 10 Merkins

    2nd– 20 Squats

    3rd– 30 Carolina Dry Docks

    4th– 40 American Hammers

    Mosey to the Stage for some Coupons

    We did the following exercises IC twice:

    Curls x10

    Shoulder Press x10

    Merkins x10

    Bench Press x10

    WWIIs x10

    Back to the Flag!

    Numberama, Namerama, YHC took us out!

    Announcements

    Blood Drive, BRR, and Daville Relay Race

    NMS

    With Swirly alerting us he wasn’t going to be there this morning; it was nice to pull in and see BT standing there and finally back from his month-long vacation in the Bahamas… One was thinking if he would ever make it back to the United States with all the covid protocols keeping him and his family from coming back. It is great to have him back and hope him and his family are healthy and happy to be back on US soil!

    As we were starting to Mosey, Bodo’s was driving and asking where we were heading and couldn’t think of the name so I said the circle past Burpee Row.. which brought a little confusion, but glad he was able to find us! I learned it is called the Courtyard or the area where the statue used to be. Safe travels to Bodo’s and his family as they are heading down to Charleston!

    Thanks for letting me lead men! Always a pleasure!

  • “Keep Away” from Bacon Bits

    Seven strong hit First Watch this morning with the Q not really having a plan. After the local owls, who are obviously horny, started up their hooting, this is what went down.

    Mosey to Small Henrico Park for COP:

    Helicopters, Dead Man Hang, Spread your legs Dead Man Hang, DQ’s, Copperhead Squats, LBC’s, Crab Cakes

    Mosey on down S. Ridge to Westham Station for:

    Circle up for SSH’s to 5 in cadence then to 20 in silence. Thanks, Honeydo.

    Next, a round of 11’s:

    Reverse Crunches and Merkins. 10 different stations along Westham Station.

    5 Burpees OYO for Honeydo’s SSH screw up.

    Collect Bacon Bits and work back down Westham Station with a set of Lindsey’s.

    LBC’s and SSH’s. 5 different stations along Westham Station.

    Send Bacon Bits back up the hill to the VSF

    Partner Up and complete two rounds a piece of wheelbarrows back up S. Ridge

    Complete an all-out 100% Sprint to catch up with Bacon Bits

    Another round of 11’s along 10 stations back up S. Ridge. WW2’s and Jump Squats.

    5 Burpees OYO

    Mary in the parking lot: (15) 4-ct American Hammers, (15) 4-ct Flutter Kicks, (15) 4-ct Heels to Heaven

    Numbers, Names and YHC took us out!

    Announcements:

    Blood Drive

    BRR

    Daville Relay

    There is a new AO over on the Eastern Shore. Name of workout is “45 Minutes of Assawoman Canal.” See Upchuck if interested.

    NMS:

    Nice morning for another traveling bootcamp. Bacon Bits got a nice little workout in and is healing up. A little oversharing on the mosey down S. Ridge by Handshake about his vaccine shot he got at Wal-Mart. It felt like we were playing a game of keep away from Bacon Bits for most of the workout and then we had to play a game of catch Bacon Bits if you can on the way back up. Coffeteria at Starbucks afterward consisted of talk about BRR and the economy. Thanks for going for coffee, UPC, EFH and LJ!

    Have a great day all!

    Kubota

  • Who Wants to Tell Their M the Name of This AO?

    Who Wants to Tell Their M the Name of This AO?

    One PAX launched while on holiday. It was 70 and sunny. YHC works out here a few times a year. The AO still needs a name. See above and below.

    COP: Two loops of the park, SSHs, DQs, dead man hang, LBCs, flutter kicks.

    Mosey around the park to the picnic tables.

    Derkins on one bench, snow angels on top, incline mercans on the other bench. Four tables means four rounds. 10 the first round, 15, then 20, then 15. Run the park loop after each round.

    Elevens: HRMs and Rosalitas. Polar bear one way. Run the other.

    Run the park loop two more times.

    Pick two mailboxes. Bear crawl between them. 20 flutter kicks, 10 WWIIs, and 20 squats. 3 times.

    Mary on the way out.

    Announcements: That would be weird to do alone.

    NMS: The AO is pronounced the way it is spelled. It’s a Native American name. The sign on the local bridge has been stolen so many times that the local authorities no longer replace it. Alas, the sign at the trail head remains. Please add any suggested AO names to the comments. Winners will be announced on Slack; need not be present to win.

  • Dr Alotareps Will See You Now

    A dozen SOJ studs converged on SOT, some to run, the rest to ingest the good Doctor’s latest ass-whoopin elixer, as follows:

    The THANG:

    • Mosey down to the track 
    • Welcome & F3 Disclaimer

    WARMERAMA BURPEE MILE:

    • Round 1: Run a lap, do x10 Burpees, stretch for the Six, then IC DQ’s & Squat Walkers
    • Round 2: Run a lap, do x10 Burpees, stretch for the Six, then IC Russian Soldiers & Cherry Pickers 
    • Round 3: Run a lap, do x10 Burpees, stretch for the Six, then IC Dying Quixotes & APD’s
    • Round 4: Run a lap, do x10 Burpees, stretch for the Six, then Variable Protractor Pain

    KILODORA:

    • x100 Merkins
    • x200 Heels to Heaven
    • x300 Box Jumps
    • x400 LBC’s
    • Moving partner runs across width of Field and back to alternate reps with exercising partner. 

    Mosey BTTF:

    • Merkin ROF

    COT:

    • Counterama # 12 (with runners)
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Solid numbers strike again at SOT, and that was without the usual New Market gang. The way Tobit and Draper were talking, sounds like the runners did more sprinting than running (yuk), but YHC also have the Bootcampera a but of a run to start the day – and what a GREAT way to warm up it was! Will be looking at future Q’s warm-ups to have similar running intervals. Great work this morning brothers. Good to see Mousetrap making his way back into F3. SYITG, YHC, DTH

  • Tour complete

    Warm up

    Finished last 5 cul-de-sacs from last weeks cumulative cul-de-sac tour.

  • Morning sickness

    9 stallions and one out of practice last minute substitute Q, showed up expecting Doozey to appear from the fog at any moment, ball & chain in hand.

    When he failed to materialize, Honeydo jokingly suggested I take the helm, and I (being somewhat lost this early in the morning), complied. AKA “why I spent an hour after breakfast Monday feeling like I was going to splash merlot”

    So, yeah, I blame Honeydo for this mess I got myself into.

    THE THANG:

    Run across Forest Ave. to parking lot

    Intro, merkins, imperial walkers, armcircles

    Run South on Forest to next parking lot

    Partner up for Dora: 100 merkins, 200 squats, 300 4-count Freddy Mercury’s while partner does a lap

    While this was going on, especially for the 300 reps, Pax enjoyed the regret telling Greenbow “those bicycle things” are called Freddy Mercury’s

    Run to fenced blacktop

    Man Killers in honor of Doozey – like his signup on the Q sheet this morning, this was quickly exposed as a “mistake”. Last Call had to step in lead these, because I forgot how (THANKS!)

    Pax divides in half for a crossing pattern – 500 Merkins, 250 ww2s as a team.

    The way we did the X, each team decided.. The way we should have done it: split Pax in half, do 20 reps of exercise 1, sprint to opposite corner, do 10 reps exercise 2, sprint back to start. Repeat for 5 rounds.

    Lap around the parking lot, to the grass for Mary – LBCs, leg lifts, scissor kicks.

    ANNOUNCEMENTS: BRR a long time from now, but almost full. Blood drive much sooner.

    YHC took us out: thankful for Easter; be kind; encourage someone

  • Do As I Say, Not as I Do

    Spring break could not deter a loyal PAX from coming out to Heartbreak on a glorious Tuesday morning.  Mumble-chatter was persistent, but it did not deter YHC from sticking with the plan.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Punitive burpees as Gypsy was distracting the PAX
      • Arm circles – forwards/backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • Mosey to the blacktop
      • Four corners with 10, 15, 20, 25 reps at each corner
        • HRM
        • WWII sit-ups
        • Monkey humpers
        • Crab cakes
      • 3x check
        • Balls to the wall
        • Reverse crunches
        • Run
    • Mosey to the jerkin gym for a jerkin ladder (8 down to 1 by 1)
    • Mosey to the parking lot for COT with YHC taking us out

    Lots of mumber-chatter today.  As usual, YHC brought high reps, limited variation.  If you do not like it, sign up to Q.  Also, do as I say, not as I do.  There is method to my madness Handshake.  Somewhere Gypsy is still whining.  Good to have Bacon Bits out there, despite nursing a calf injury.  T-claps for our man as he continues to impress.

    God is good all of the time! Attila

  • The Dirty Dozen

    An even 12 rose to take on the hills of Westham. YHC surprised them with a relatively flat course today.

    Out the River Road exit and hang a left to cut in front of the shopping center, across the bridge and head east/downstream on Riverside. 4s turn around at Oxford, 5s at Rockfall, and 6s at the quarry. Return via the Bat Cave.

    YHC took us out.

    Announcements:

    4/24 Tomato Relay – See Spit for details.

    BRR – Still a few spots remaining and plenty of time to train and taper for the September 10-11 race. See TYA for details.

  • Animal Kingdom


    PAX showed up in the gloom to study the indigenous Zoology of the fields of No Toll

    Warmarama :

    10 four count Don Quixote’s

    10 for count SSH

    10 four count Russian Soldiers

    10 four count Cherry Pickers

    10 four count merkins

    The Thang :

    Mosey to soccer field for copious amounts of animal movements –

    1st movement : bear crawl full length of field 

    2nd movement : front facing crab walk full length of field

    3rd movement : bunny hop full length of field

    4th movement : backwards facing crab walk full length of field

    5th movement : backwards bear crawl to midfield

    6th movement : AYG sprint full length of field

    COP abs session. Each PAX chooses an ab exercise and leads the group in four count cadence of 30 reps :

    YHC- flutters

    DTH- Rosalita dips

    Last Call – Mississippi Prom Dates

    Fresh Prince – Mountain Climbers

    Beavis – LBC’s

    Hermie – WWII’s

    Doozy – American Hammers

    Wilson – 15 pickle pounders then 15 Superman swimmers

    DK – spell A to Z then add an extra A, B, C, D to bring it to 30

    DONE

    Numberama

    Name-arama

    COT :

    Prayers for Fresh Prince’s 2 year old niece Lyla who has COVID

    Freed to Bleed blood drive on May 1. See slack for info and contact Boberry if you need more info 

    https://www.msn.com/en-us/news/us/for-biden-a-new-virus-dilemma-how-to-handle-a-looming-glut-of-vaccine/ar-BB1eZmWH?ocid=ientp

    Thankful to live in America :

    I’m very thankful to live in the USA. I know, like any country in the world, we have our problems and still have a long way to go in improving our problems. But think about this, of the COVID vaccine doses given globally, about three-quarters have gone to only 10 countries. At least 30 countries have not yet injected a single person. Imagine if you were a person with pre-existing conditions or an elderly person living in a country that has extreme poverty and hasn’t had any access to COVID vaccines. I’m praying we can distribute our excess COVID vaccine doses to countries that really need it. There’s so many variables and hoops to jump through with that but hopefully we can figure out how to do it. Let’s be thankful for what we have in this country while always seeking to get better. There’s many, many reasons why people from countries all over the world want to immigrate to the USA. We’re blessed enough to already live here. Love y’all and God bless!

  • How ‘Bout That Local Sports Team?

    With so many great sporting events in April, why honor just one?  Here’s what went down.

    Mosey to the front field.

    COP (IC)

    • SSHs
    • Cherry Pickers
    • Don Quixotes
    • Copperhead Squats
    • Arm Circles
    • Hand Release Merkins
    • Freddie Mercurys
    • Imperial Walkers

    Mosey back to parking lot triangle

    Ode to Opening Day (Sprints)

    • Single
    • Double
    • Triple
    • Home Run Trot

    Mosey over to Holton Fairway (Masters week)

    Amen 4 Corners – 4 Rounds (18 Reps)

    • Merkins
    • Jump Squats
    • LBCs
    • Carolina Dry Docks

    Mosey to BBall Court

    March Madness Conveyor Belt (2 rounds)

    • Guard – Dribble the court and drive to the hoop for a lay-up
    • Post Players – Merkins, WWIIs, SSHs, Lunges, Heels to Heaven, Monkey Humpers

    Mosey to the back field for F3 Pro Day

    • 40 yd Sprint (repeato)
    • Merkins til you drop

    Mosey to the side wall for a Hockey Fight (3 Periods)

    • P1 – Bear Crawl around tree, backward skate back
    • P2 – Line change wall sit
    • 10 Burpees OYO

    Mosey back to the parking lot

    Mary

    • LBCs, Right Leg LBCs, Left Leg LBCs, No Leg LBCs, Reverse Crunch, APDs

    Ring of Fire

    Mosey to VSF

    • Burpees for time

    Numberama, Nameorama, COT

    MOLESKIN

    Perfect conditions for an evening beatdown.  YHC loves sports and April has some great ones going on between the NCAA Championship, the Masters, MLB Opening Day, and the NFL Draft.  Throw in the end of NHL season and what else could you need?  Thanks to the guys for playing along with something just a little different.  And thanks to Baylor for putting a few bucks in YHC’s pocket.

    Announcements –

    BRR still needs a few

    DaVille Tomato Relay registration is still open