Category: Richmond, VA

  • Parking Deck 7s Revisit

    The thing:

    This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this:

    In cadence:

    Side straddle hops x 25

    Arm circles forward x 15

    Reverso x 15

    Merkins x 10

    Leg circles X10 Lft leg x10 right leg

    Mountain climbers x10

    Plank jacks X 10

    We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s working our way up to the top of the structure. 7s were perfect here as you reach the top of the structure at exactly 7. 

    First set of 7s up 

    1 jump squat 6 merkins 

    Ascending the parking deck 

    Run down to the bottom

    Second set of 7s 

    6 burpees and 1 copperhead squat ascending the structure to the top for a massive hill workout.

    Run down to the bottom for a 10 count. 

    We then mosied to a Bernie straight and threw in 20 merkins. 2 karaoke straights to followed by one last bernie straightaway. 

    The pax then completed a .75 mile run around the west broad village lake and back into the parking lot where we finished the beatdown with 10 merkins to get our 100 plus for the day. Gipsy surpassed us on merkins though! 

    50 Freddie mercuries, 50 LBCs,  50 flutter kicks.

    Good job Pax! QIC almost didn’t make it due to a redeye when Gipsy put QIC on the spot last night QIC couldn’t say no.

  • The Triple

    Mosey to entry way of school for warmup. Arm Circles, Freddie Mercury’s, Hand Release Merkins (kinda), Cherry Pickers.

    The workout. After Daville on Tuesday, the Q needed to rest his running legs so we did a Tabata. 20 seconds on, 10 seconds off, 8 sets of 9 exercises. They went in this order: Halos, Boat-Canoes, Helix Squats, Demon Crushers, Sit up Presses, Calf Raises on Curb, 1 Arm Swings, Alabama Prom Dates with kettle bell on your belly and we wrapped it up with lunges or ball dippers (your choice). There was some discussion as to the time before starting the new exercise. The Q used 10 seconds but some believed it was supposed to be 1 minute (way to long). Mumble Chatter was engaged in by all. The question of the day was would a retired marine and a former stripper qualify as adult supervision? With 2 minutes left Bulkhead lead us in some stretching because we are grown ass men and should. Numberama, Namarama and Mud Face took us out with a prayer. Incredible start to a beautiful day. Thank you for letting me be a part of it. See you in the gloom.

  • These doors are backwards or backwards are doors These or sdrawkcab era srood esehT

    7 ground and pounders and 4 fleet feet warriors showed up to a almost 70 and sunny morning to get a good Doozy Q in before breakfast.

    Mosey to the bus parking lot COP

    DQ’s, Helicopters, Cherry Pickers, Imperial Walkers, LBC’s, Merkins

    Mosey to door 33 not 1

    Backwards doors starting at 33 and going to 1 odd numbers are merkins, even numbers are scrunchy frogs at each door before you do the exercise do 5 squats. At door 20 we rested with 20 inside calf raises and 20 outside calf raises.

    Mosey to the bottom of the hill

    Man Killers

    PAX does called exercise while one PAX runs up and back (can’t recall all the exercises) once PAX have all run once all the PAX Bernie Sanders up the hill and BTTF

    Numbers/Names YHC took us out

    NMS:

    Pyro joined us this morning from J-ville FLA and YHC had it on his mind to give him a tour of Midlio MS but Pyro pulled a Crazy Ivan and went with the runners instead. No worries, PAX stuck with the plan and crushed it anyway. YHC decided to do the doors backwards just to see which was harder and it is his humble opinion that low to high is much harder than high to low.

  • So close to regular glove weather

    Seven strong swore off the fartsack and came out to find hospitable temps and dry ground. We did:

    The COP: SSH, Don Qs, Russian Soldiers, Merkins, Reverse Cruches, Scorpion Kicks. Over to the main RR lot for Triple Check (+1) of: Run to baptist bus and back, HRMs, Jumps Squats. Mosey back to Coupon drop zone (thanks Last call!) for some coupon 4 corners:

    Corner 1: 60 Block presses, 40 Squats. Corner 2: 30 Curls and 40 AL softball players.

    Corner 3: 40 Overhead presses while other PAX Elbow planks with block on back (aka Block the Plank) Corner 4: 20 WWIIs with block and 40 lunges.

    PAX had some much fun why not Repeato. After 2nd round then another set of Block the Plank while other PAX does 40 Block swings. Back to flag & YHC took us out. Continues prayers for Upchuck’s MIL.

    NMS: EF Hutton shared that he slept poorly last night but posted anyway so expected YHC to make it worth it. Either he made the right choice or Handshake did by fartsacking, we’ll let them decide. This was declared a no-headlamp beatdown so Splinter opted out as well.

    Last Call’s donation of blocks are of the full size & weight variety. Upchuck is underwriting Coupon insurance. For just $1 a year you can get coverage for any coupon damage, unless your Bodos – his premium is $50.

    Bacon Bits 10k training starts next week.

  • DJ Mix Workout

    Six brave men showed up for the beatdown in a beautiful morning. Here is how it went:

    Mosey to the field in front of the Carillon Courtyard for some warm-ups

    • COP:
      • Dead men hang x10, Arm circle x10 (both direction), SSH x20, Imperial Walkers x10, American Hammers x10, Reverse Crunchs x10, and Merkins x10.
    • Exercise# 1
      • Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.
      • Round 1: 20X American Hammers, Round 2: 20X SSH, Round 3: 20X WWII.
      • Mosey to the rusty cage.
    • Exercise# 2
      • Mini Murph Challenge: pull-ups x33, merkins x66, and jump-squat x100.
      • Mosey to the Amphitheater for Dora
    • Exercise# 3
      • Partner 1: run around the theater
      • Partner 2: burpees x50, SSH x100, jump-squat x200
      • Mosey back to the flag for the ring of fire.
    • Exercise# 4
      • Each PAX call out one exercise and PAX do it together for one minute. Five rounds.

    Numeberama, Nameorama, YHC took us out

    Announcements: F3RVA will decide whether F3RVA participate in the 2021 BRR September 10-11 (Fri. – Sat.).

    Prayers: Bone Thugs’ father’s health and his family.

    NMS: Thank you for letting me lead you all this morning and continuing to push each other!

  • Wham!

    Wham!

    Thirteen Southern Gentlemen and one George Michael wannabe took to the streets of Tuckahoe in homage to everything Vinny stands for in fashion. Here’s where they went: 

    All

    • Out UR Drive
    • Right on Westhampton Way/ Crenshaw
    • Left on Westhampton Way
    • Right on College
    • Left on University

    4s

    • Right on Ralston
    • Left on University/Ziontown
    • Right on Holmes
    • Cross Ridge to Sunset/University
    • Left on College
    • Right through Robins Center
    • Back to Flag

    5s

    • Right on Ralston
    • Left on University/ Ziontown
    • Right on Ridge to Lakewood
    • Right on Westham
    • Left on University
    • Left on College
    • Right on Campus
    • Right on UR Drive/ Gateway
    • Back to Flag

    6s

    • Left on Westham
    • Right on River
    • Right on Ralston
    • Left on University/ Ziontown
    • Right on Ridge
    • Left on Forest
    • Right on Lindsay
    • Follow last 5 5-Miler steps
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    After some technical issues, the routes were pre-published to give the PAX a chance to visualize the route before getting overwhelmed by the directions.  To YHC’s knowledge all followed the route to a T, though all fell a hair short of the desired mileage.  Unfamiliar with the attire recommended for a Southern Gentleman, TYA opted for a less classic look.  Pre-run he dressed as a hot dog, post-run as a member of Wham!  This route was chosen with safety in mind; however some unnamed members of the PAX chose to ignore road closings on the ride in today.  From the literal sound of it, UpChuck nearly lived up to his name, while following Corned Beef who apparently was struggling to digest his namesake.  Early St. Patty’s Day feast?

    ANNOUNCEMENTS

    None of note

  • Old Men Rule, Teenagers Drool

    The lush dry fields of NoToll welcomed a dozen dutiful gloom warriors to find the sunny and 70 side of self-discipline. The teenage soccer players cramping our parking lot space chewed on this juicy gossip during their sunrise practice:

    The THANG:

    COP #1:

    • Mosey down to Field 1
    • Welcome & F3 Disclaimer
    • Usual DTH Warmerama

    COP #2:

    • 4 CORNERS (Prostitute Style)
    • Corner 1:  x10 Merkins
    • Corner 2:  x20 WWII’s
    • Corner 3: x30 Squats
    • Corner 4: x40 Freddie M’s (4-ct)
    • Front Runners return to bring the SIX home

    COP #3:

    • TRIPLE CHECK:
    • P1 – Bleacher Box Jumps
    • P2 – American Hammers
    • P3 – Runs across Field & Back

    COP #4:

    • 1 min Plank
    • 1 min Hollow Body Hold
    • Wilson’s Wife

    COP #5:

    • Line up & Space out to complete OVER UNDERS the length of the Field

    Mosey BTTF:

    • After the gate, complete BATTAN DEATH MARCH to the parking lot (In the format of an Indigenous Peoples Run, the Pax Lunged in Line while last man completed x5 Burpees, then ran to front)

    COT:

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

    NMS:

    • Spring is in the air with weather warming, fields drying, and a group of sexy old men doing Broga in the pre-dawn light. Pretty sure S&M was on the menu…something about partner stretching with a belt… ? Anyhoo, the PAX welcomed Pyro from J’ville Florida in town for the week – YHC has apparently delivered him a memorable beatdown in the past. Also, Cooper adopted a deflated football for his entertainment and as usual, Fresh Prince was impossible to outpace. Funniest comment of the day was delivered by OC, in an effeminate teenage voice, “Good one, old man”, after YHC attempted a jovial comment to the soccer players they could join us for a warm-up. Had YHC in tears lunging back to the Flag. A pleasure and honor as always to lead you guys. SYITG, YHC, DTH

  • Tuesday Gridiron

    Warmer days are ahead.  For today, it was dry, which was a welcomed change.  As we see an end to winter coming, 8 noble warriors assembled at Heartbreak Ridge.  Iron sharpened iron, and here is how it went down:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Arm circles – forwards/backwards
      • Helicopters
      • Suzanne Somers
      • Scorpion Kicks
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – 1 burpee for each parking space followed by a chaser of 20 WWII sit-ups (repeat 3x)
    • Curb crawl ladder – up to 7 merkins and then back down
    • APDs
    • AMRAP pull-ups x2 – PAX does one round of side lunges and another round of squats while each man hits the pull-up bars
    • Mosey to the football field for a mini-Michigan
    • Mosey back to the parking lot for COT with YHC taking us out

    Welcome to a Gridiron Tuesday. Hard to say if Gypsy and Handshake could handle that.  Lots of mumble-chatter and frivolity from those 2 knuckleheads as we commenced.  Funny how 50+ burpees can quiet that.  Solid work from the PAX today.  YHC was grateful to lead these warriors in a full body workout.  See you later this week.

    God is good all of the time!

    Attila

  • Punisher Digest

    PAX of four for 2/15/2021. Warm-up in the parking lot with some of the usual. Bear crawl a bit. Mosey to Hermitage Road. Chest and leg exercises at the many light poles heading north to beyond Claremont Avenue, then cross Hermitage and complete chest and leg exercises on the way back. Round of Lindsays at the picnic tables. Finish with a few minutes of Mary, some stretching, and a COT.

  • Anvil 3-8-21

    We agreed in the parking lot to do a hot potato but Trout really too the Q. Warmup: arm circles, lbc’s, cherry pickers and the thing where you lay on your belly and twist one leg across to the other side. The workout was simple, 1 lap around the track followed by: 10 sets of 5 reps of the following: Incline Merkins, Dips, Pullups and the thing Trout started where you hang like a pullup but touch your toes to the bar you’re hanging from. This took longer than one would suspect. We finished by running a lap around the track (that was the only part that wasn’t a Trout Q). Numberama, Namarama and Prayer by Trout. As always, it was great hanging with you guys this morning. See you in the gloom.