Category: Richmond, VA

  • KB Magic 8 Ball

    Eight KB warriors gathered in the gloom this morning to grow stronger (and laugh).  Mumble-chatter was high, but the beat-down reigned.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Punitive burpees
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB Beast at the bus drop off lane
      • Flutter presses with behind the back carry
      • High pulls with right arm waiters carry
      • Curls with left arm waiters carry
      • Swings with death crawls
      • Sumo squats with around the worlds
      • Tricep presses with lunges
    • COP with YHC taking us out

    A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.

    Announcements – Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

    God is good all of the time!

    Attila

  • 12 oz Curls

    A cool six-pack showed up in a strange place for a strange brew of options. Temperatures were 70 and sunny outside, and between 38-55 degrees in the froth. According to the brewmaster, the following likely happened:

    Circle up. Mosey inside for a double-check. The PAX discussed 17 year cicadas and whether they were the name of the beer or present in the beer or both. YHC did 2-3 SSHs (for real) to both begin the COP and conclude the workout. Don’t say YHC didn’t exercise.

    Lockjaw, Dial-up, and YHC proceeded outside to initiate the longest COT of the year. Soon, the trifecta was joined by Corned Beef, Chum Bucket (who had the Q), and Nightcrawler. Six pack formed.

    Numbers of beers, names of PAX, the Circle was formed at a single table of Trust.

    Announcements:

    Cider is good. Cicadas are meh.

    NMS: Being the only evening AO, Punisher presents some options not available at other AOs. In particular, the PAX is able to enjoy an adult beverage at a time that does not result in being accused of “having a problem” or “being an enabler.” 1st F becomes 2nd F.

    Good to catch up with Nightcrawler, who YHC had not seen in a minute, and the rest of the PAX.

  • Just a Big Ole X

    11 men came to Midlothian Middle School in search of some truth. What they got instead was a Q who managed to butcher the FIRST exercise in the warm-up. Luckily we all made through alive. Here is a brief summary for your viewing pleasure:

    Mosey to the lower parking for warm-ups:
    Imperial Walkers, Don Quixotes, Russian Soldiers, Dean Man Hang, Cherry Pickers, Freddie Mercuries.

    Exercise One: The Big X
    Starting in the middle of the track run to each point of the X, which covered most of the school property, and complete the called exercise. Run back to the middle, do five burpees. Wait for the PAX, then repeat.

    Rd 1: 25 hand release merkins, 50 squats, 75 alabama prom dates, 100 SSH’s – 20 total Burpees
    Rd 2: 25 heels to heaven, 50 jump squats, 75 monkey humpers, 100 LBC’s – 20 total Burpees

    Tried to sneak in some Victory Hill, but we ran out of time. Everyone sprinted up and headed back to the flag.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts:
    Strong work by all the PAX today! Did not realize that the X would pretty much take up the whole workout. I think we got our steps in for the day.

    Heard that the runners hit 6.1 miles. Those guys are looking strong leading up to the marathon.

    Appreciate the opportunity to lead.

  • Fear the Pill

    Three moseyed around the Westham micro-region of the Tuckahoe nano-region with some exercises to boot.

    Mosey to Church patio

    COP (IC)

    • DMH
    • Copperhead Squats
    • IWs
    • Helicopters
    • Jazzercises
    • HRMs
    • Plankorama
    • Box Cutters
    • Scorpion Kicks

    Mosey a mile down River and right on Highland to Westham Station

    Solo Dora (4 sets with mosey between up S. Ridge)

    • 100 Merkins/ 200 Monkey Humpers/ 300 LBCs

    Mosey back to the parking lot and retrieve coupons

    Triple Check w/ alternating exercises

    • P1 – Bench Presses, Curls, Overhead Press
    • P2 – Dips, Swings, Lawnmower Pulls
    • P3 – Run to end of the parking lot and back

    Mary

    • Freddie Mercurys
    • Wilson’s Spaghetti Party
    • American Hammers

    Ring of Fire x 2

    Numberama, Nameorama, COT

    MOLESKIN

    YHC is flattered the pills he serves up fearfully drive the PAX to the loving arms of the fartsack. Today’s pill was more of a Flintstone vitamin, nevertheless the October heat, humidity, and dense fog ensured the PAX left as wet as ever. Solid OSOTW from both UpChuck and Honeydo. Coffeeteria was great as always.

    ANNOUNCEMENTS

    Prayers for UpC’s M and In-laws

  • Hammer Time

    Eight SH regulars showed up for a special 1,289th anniversary workout remembering the Battle of Poitiers in AD 732.

    warmarama: SSH, Cherry Pickers, Mur’cans

    1 mile run through scenic New Market.

    Rock pile, choose large rock for military press, curls for the girls, bench, flutter kicks , LBCs

    Run to top of SH

    back for more rock work

    Indian bear crawl up SH.

    back down for rock work.

    one last run up SH.

    end with ab workout including the Charles Martel.

    COT prayer home.

    Throughout the workout YHC told the story of Charles Martel (the hammer) who unified and led the Frank’s as they repelled the invasion of Western Europe by Islamic raiders. October 11, 732 Charles met them outside Poitiers and saved Western civilization. The importance of this battle cannot be overstated and YHC believes all free men would do well to honor the memory of Charles.

  • Like a Suction Cup

    A lucky 7 SOJ veterans fought off the warm, dry fart sack to descend onto the misty yet plush fields of No Toll this morning to see what YHC had in store. Here is what was rumored to have occurred according to the ever-present walkers surveying the property.

    Mosey to the parking lot with a quick buy in at the bridge – 10 dips and 10 derkins. Continue on for warmarama including SSH’s, DQ’s, Dead Man Hang, Merkins and American Hammers.

    THE THANG:

    Mosey to the far corner for 4 corners – 10 merkins, 15 jump squats, 20 WWII’s, 25 Monkey Humpers. Round 2 – Double each exercise.

    Leap Frog Pole Smokers: PAX holds 6″ at each pole while 10 pole smokers are completed, then leap frog PAX to next available pole.

    Mosey to the Pavilion for 100’s: 100 of each exercise, run across the field and back. Exercises included flutters, LBC’s, Incline Merkins, Shoulder Taps, Squats, SSH’s, and something else.

    Back over to the parking lot. Stop for a quick round of 7’s (merkins and squats), bearcrawl and lunge from 1 side of the parking lot to the other.

    Stop by the bridge on the way back to the flag for payout of 10 dips and 10 derkins.

    BTTF for quick Broga Mary.

    Numbers, Names, Announcements, Prayers – YHC took us out.

    Announcements: Blood Drive needs volunteers and donors next Wednesday. Beer Mile this Friday at Faceplants. See slack for low down on both events.

    NMS: Another damp, misty morning led to the typical grumblings when ab exercises were called. PAX pushed through with mumble chatter throughout the morning. Good work on the 100’s. Good to have Rosie back out on what is becoming a regular showing.

  • half way trails

    Route was access road to Belle Isle loop and back, but discussion over how much rain downtown didn’t get Saturday caused an audible to return on North Bank. It was a good call.

    Other F3ers were spotted out in the wild as well enjoying the weather.

    A bit of advice: for the next few weeks until time change, bring a headlamp…you will need it for the first couple miles.

    Also, never ask Saab for help in illegally throwing out a mirror. You can guarantee yourself 7 years of bad luck.

  • Hot Potato

    Overnight showers subsided and 8 noble warriors descended upon Heartbreak Ridge for a hottest of potatoes.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • Dead man hang
        • Russian soldiers
        • Helicopters
        • Arm circles – forward and reverse
        • Suzanne Somers
        • Merkins
        • LBC
      • Mosey over to the parking lot exit for a curb crawl (ascending up to 6 merkins and down to 1)
    • Handshake
      • Mosey to the elementary school playground
        • Partner up – one man runs the track while the other man does 6 pull-ups and another exercise while he waits
        • 4 rounds with squats, WWII sit-ups, HRM and flutter kicks
    • Fireman Ed
      • Mosey to the middle school bus loop for a Dora
        • 100 pole smokers
        • 200 jump squats
        • 300 SSH
      • Mosey back to the parking lot for some stretching (DQ)
      • COT with Fireman Ed taking us out

    Solid work from the PAX.  Good to see some familiar and new faces.  Welcome to HBR Pack of Peanuts and Burnout! 

    Announcements – Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

    God is good all of the time!

    Attila

  • Lazy Dora ain’t so lazy

    4 dudes came this morning for a beatdown. Lazy Dora delivered.

    COP–

    • SSH
    • Helicopters
    • heels to heaven
    • makhtar n’diayes
    • flutterkicks
    • merkins
    • am ham
    • dirty dogs
    • v-ups
    • mountain climbers

    11’s
    mountain climbers and hand release merkins

    Lazy Dora
    300 squats (partner does Al gore)
    200 WW2’s (partner does 6 inches)
    100 merkins (partner holds plank)

    6 minutes of burpees — pick a number betwixt 6 and 10.
    Do that many burpees within a minute.
    Whatever time you have left over is your rest time for that minute.

    Numbers, Names, Announcements

    Best story of the day goes to Fannie Mae. He was out running this weekend and a few Atlee Cross Country team members were running behind a little ways behind him — one of them says out loud “Hey, there’s an old guy we can catch!” At which point, Fannie Mae got angry and started booking it and left them in the dust. Great workout this morning, gents! See you in the gloom!!

  • 0% Chance of Rain

    A helpfully divisible 12 converged at Hoedown this morning. The meteorologists said 0% chance of rain, which was confusing because all evidence pointed to the fact that it was in fact raining. After painfully grappling with this unhappy development, and making many comments about the reliability of local meteorologists, we accepted reality and proceeded with the Thang:

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

    Triple Check with a Coupon. Round 1: P1 Squat Thrusters, P2 WW2s, P3 Run the loop // Round 2: P1 Manmaker Merkins, P2 Flutterkicks, P3 Run the loop // Round 3: P1 Block Burpees, P2 American Hammers, P3 run the loop. // Bonus Round: P1: Overhead Presses, P2: LBCs, P3: Run the loop.

    Four Corners, Four Rounds. Round 1: 28 Squats 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 back to school

    Triple Check #2: Balls to the Walls // Mountain Climbers // Run the Loop

    COT: Some cool down stretching. Numerama, Namerama, YHC took us out.