Category: Richmond, VA

  • This looked better on paper?

    7 Davillians gathered on a dry 30 degree morning to attack the day. YHC agonized about this Q for several days(gotta stop doing that). Miraculously, it ended up working out!

    Here we go:

    COP: Invisible Jump Ropes, Hillbillies(Opus), Cat Burglars, Flutter Kicks

    THANG:

    Speedbumps

    #1- 5 Body Builders #2- 5 Body Builders, 10 Copperhead Squats #3- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count) #4- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks #5-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers #6-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers, 30 Split Jacks

    -Curb Walk- 20 steps right – 20 steps left

    Run The Gate

    One man runs to gate and back- Second man alternates- 10 bear crawls, 10 walking lunges- Runner takes over- rinse, repeat

    -Plankorama

    Triple Check

    1 man run the bus loop- 2nd man balls to the wall, 3rd man WWIIs-AUDIBLE!! running out of time

    -Indian Run back to the flag

    OUT

    Grateful for the opportunity to lead. Amazing how something so simple as F3 can bring such meaning. Great group this morning. God bless.

  • Finishing Together

    An illustrious 18 came forward today to determine if spring or winter weather would prevail. It turned out to be a little of both.

    The routes had 4s, 5s, and 6s launching in all directions only to convene on Westham Parkway to finish with the Westham Station and Bat Cave approach. 4s started with the “path in the woods” (lakewood, wood, beechwood), 5s to the main entrance and picked up the wooded trail and up Ridge Top, and 6s took the Boatwright hill, Honaker, Patterson route.

    Saab took us out.

  • Another tardy Keydet

    8 strong found a frost-free HBR. 7 were there on time and unable to lose Handshake as he came in hot on our mosey to the COP. We did:

    COP: Don Qs, Imperial Walkers, Russian Soldiers, Freddy Mercurys, Merkins.

    Mosey over to PES front for Dora 123: 100 V-Ups, 200 Merkins, 300 Jump Squats. Head on over to the blacktop behind QMS: 10 HRMs each basketball hoop with bear crawl in between. 6 hoops in total.

    Grab a spot on DK wall: 40 Donkey kicks & 50 LBCs. Then down to Coupon depository for 3 rounds of: 15 Block Pullovers & 30 Bench kicks. Mosey across football field (unless you’re Ronnie) then 2 min of Mary. Gypsy took us out.

    Announcements: 3rd F tonight at 8:00. YHC has the Q. Prayers for kids returning to in-person school. Still time to sign up for the March challenge along with Gypsy and other F3 PAX around the country. See Slack for both.

    NMS: Apparently promptness is optional at “The Institute” as Handshake did his best Probation impersonation as this morning’s LIFO. We tried to duck in to the blockyard but he spotted us easily for the COP. Good to have Gypsy back in the Gloom at HBR. Some questioned the Q’s call of 60 HRMs and bear crawl. YHC wanted to get the PAX ample merkin reps this AM. No dangerous frost on the pavement but fields were still plenty soggy.

    Mumblechatter after the beatdown great. Gypsy has shed his inner Carolinian self with a 2nd working headlight and we might need to have a charity event to help Bacon Bits buy a new wardrobe with all the weight he has lost.

  • Fields of …. Glory

    A dirty and soon-to-be slushy dozen posted to No Toll to see what was up. Here’s how it went down:

    The THANG: grab the shovel flag and mosey to the lower parking lot for Old Glory –

    Two laps around all fields (1 mile)

    • corner 1: merkins x 20
    • corner 2: jump squats x 20
    • corner 3: burpees x 10 (x 20 if you’re a Davillian)
    • corner 4: WWIIs x 20

    AMLAP in 20:00 minutes

    Two laps around all fields (1 mile) to Double Your Pleasure™️

    BTTF for Merkin Ring of Fire and some old man cool down stretches.

    Numbers, names, and YHC took us out.

    NMMS: “…the mind changes and converts every hindrance to its activity into an aid; and so that which is a hindrance is made a furtherance to an act, and that which is an obstacle on the road helps us on this road.” Marcus Aurelius, Meditations 5.20 (trans. G. Long (1862)).

    The PAX found many obstacles on the road this morning – mid 30s temps (a/k/a 70 degrees and sunny), wet-ass ice fields and a Q determined to run through them and do burpees. As individuals and a group, the PAX adapted, overcame and embraced the suck — pushing themselves and each other to do something hard instead of easy; to get more comfortable being uncomfortable.

    When life cuts you or those you love a raw deal, will you raise your hand and say “I got this”? You can find an answer in the Gloom.

  • A Rare Workout

    Several PAX and many M’s, and 2.0’s showed up to Satan’s Hill to Run or Walk 3.1 miles in honor of Rare Disease day. In spite of the rain a good time was had by all. Cheers to OC, Boberry and Rosetta for also running 10 miles that AM. Appreciate the support.

  • Old Man Beast

    They came on foot, by bike and by car but all arrived at Satan’s Hill for an OTB beat down. According to the white Tesla here is what went down.

    COP 20 SSH, 20 LBC’s, 10 each DQ’s, Helicopters, dead man hang, imperial walkers, Jazzercise, Merkins, flutter kicks, Mosey to base of Satan’s hill.

    Modified Beast. No need for the endless getting up and down. And a Build a beast at that. Perform 1st exercise 18 times at first stop, run remainder hitting 18 on way back. 1st exercise MErkins. 2nd round merkins again at 1st add LBC’s on 50 YD line. 3rd round add SSH’s, 4th round mountain climbers, 5th round Rosalita’s and 6th round squats. While the getting up and down was minimized this was no joke. Honeymoon grabbed Q. Mosey to rock pile 3 rounds of 20 curls and 1 minute planks. BTTF for a ring a fire with each pax calling out an Ab exercise. Time was called.

    Honeymoon took us out in prayer.

  • Band Work

    I know what you are thinking if you have been to punisher lately. We have teenage band members that usually attend this nice evening workout, but they were not present or accounted for this day. Instead here is what went down:

    COP

    We mosey to the front of the school to perform 30 SSH, 10 DQ’s, 15 Russian Soldiers, 10 Imperial Walkers, 10 2ct American hammers, 10 lbc’s, 20 2 ct flutter kicks, 10 reverse scorpions, 10 iron cross, 10 scorpions and 20 merkins.

    THANG

    YHC brought his gym bag of tricks that contained workout bands and we set up the following stations for a super triple check for the entire group.

    Station 1 – bench press with 50 lb and 60 lb bands combined to make 110# resistance.

    Station 2 – Arm curls with 40 lb band.

    Station 3 – Tricep extension with 30 lb band

    Station 4 – side arm raises and front arm raises with 20 lb band.

    Station 5 – Run to street corner and back, about 400 yards round trip as the timer.

    So timer would return to station 1 and all other members of the Pax would go to the next station with Station 4 going on the run. We would continue in this fashion until station 5 runner has returned to their station 5 and would be starting the 2nd round. We continued until 3 full rounds were completed and this was all of the time we had for working out this evening.

    Namerama, numberama and Chum Bucket took us out in prayer this evening.

    Great work everyone and it was and honor to lead.

    Cheers, CB.

    Announcements – Please sign up for the Breaking Bread volunteer help for this very worthy cause. Please contact Upchuck if you are interested and want to learn more.

  • Hypothetically Speaking Of Course

    4 stallions met in the waning gloom on Sunday morning. For some reason… 10 miles was planned. Thanks to OC a luxurious Sunday route was in order. He was kind enough to save Twin Team for 6 miles in. Thanks to the PAX for going back to pick up the 6 (YHC). All made the journey safely, and no one stepped into any holes. 13.1 is planned for next week.

    NMM

    10 miles running, in the rain might as well be a Sunday stroll in the sunshine with the camaraderie of this PAX. SYITG

  • Not Sunny and 70

    The Trout and I met up on a not so sunny and 70 degree morning. I locked my keys in the car so it wasn’t a great start. Mechanicsville EM has a lot of covered sidewalks so there was plenty of room to work out in the dry. We started off with a few laps around the courtyard sidewalks followed by arm circles, side straddle hops, lbc’s and merkins. Thanks to Corned Beef, I have learned that a Tabata is perfect for a rainy or snowy day with limited space. We did 36 minutes, including 8 cycles of 9 exercises. We did 3 upper body, 3 core and 3 legs. Exercises were something like: bear crawls, boat canoes, Helix squats, balls to the wall, freddy mercuries, jump up onto the bench, incline merkins, I can’t remember and calf raises on the garden ties. It went quick. We headed toward to the car with 1 minute left. We skipped numberama and namerama as we know each other, it was raining and I needed Trout to drive me home. As always, my day is better because I started it with F3.

  • Rainy Monday

    6 Men showed up for a rainy beat down which turned into a ground and pound.

    COP

    Triple Check – audible to the covered canopy for shelter.

    Ring of fire dealers choice.

    Numberama, Namerama, YHC took us out!