Category: Richmond, VA

  • A Deconstructed Muph+

    Eleven of the faithful posted in the far west end on a cold Saturday morning. Johnsonville (YHC) was Q for the day.

    Without any side straddle hops, and without any kind of normal COP warmup, the Q sent the pax (and himself) on a particular 1 mi route around the school, up Pouncy Tract Road, around pickleball courts and to the pullup bars.

    Upon arrival, each member of the pax did a round of 10 pullups and 20 merkins (OYO count and in no particular order). After all completed pullups and merkins, YHC led the pax in 15 F3-count (30 normal count) squats. Rinse and repeat the entire sequence 9 more times for 100 pullups, 200 merkins, and 300 squats in the aggregate.

    Mosey a short distance over to the grassy knoll by the old shoolhouse. 5 minutes of burpees. Mosey a short distance to the original pickleball courts. 4 rounds of suicides.

    Run the 1 mile route in reverse direction back to the virtual shovel flag.

    COT with YHC taking us out. Johnsonville

  • Sun-Daycious

    4 horsemen jumped on their steeds at the ripe hour of 2 p.m. for the latest edition of Sunday Funday, Off the Books-style. Temps were 70 and sunny. According to the kids on the TES playground, this is what happened, bro-code style:

    Route (with some elements of “maybe those streets don’t connect, so you figure it out”):
    TES to Ziontown to University to Ralston to Gaymont to River to South Westham to the parking lot to UR / Bat Cave Entrance to UR Campus to Bridge over lake to Lakewood to Westham Pkwy. to Lakewood to West Drive to Lindsey. 5.5 miles, with some rounding either up or down.

    Announcements:

    Handshake turns 37 on Tuesday and is celebrating by hosting a free workout. Invite all the police officers and school bus drivers you know to meet us at the public vehicle gas pumps at Quioccassin Middle School at 05:30.

    NMS:

    Nice to take a gorgeous afternoon with 40 degree temps and hit the roads. It’s weird to see guys wearing shades to a run. Almost like either the clouds have left Richmond or the PAX is running at a decent hour or both.

    UpChuck spits the bit.

  • Hot Potato Party of 6

    6 Davillians arose from their fart sacks on this clear and cold Saturday to enjoy a hot potato beatdown

    This how it went down

    Spit’s Q

    Lap around the parking lot running forwards, backwards, and karaoke style. Kept running to the front of the HS

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, HRM’s, Heels to Heaven, Arm Circles

    Helix’s Q

    Mosey to the MS parking lot

    Ascending Ladder – a mix of the beast and lucky horseshoe, Start with one rep of Buprees stop at the median 3 times up and 3 times back. Add a rep and an excerices each time till we were at 5 exercises completing the following: 1 Burpee, 2 WWII Sit-ups, 3 Carolina Dry Docks, 4 Lunges, 5 Bobby Hurley’s

    Corned Beef’s Q

    Mosey to the MS blacktop

    Triple Check – Susides, Hanging knee raises, and Jerkins

    The Carpenter’s Q

    Mosey to “The Valley”

    11’s – HRM’s and 2ct Mtn Climbers

    Opus’ Q

    Mosey back the MS next to the bus loop

    5 Stump Merkins, 10 Donkey Kicks, 15 Dirty Dogs

    Mosey back to the SF

    Phonics’ Q

    1 MOM – Hold six inches for a long 30 count

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    A lot fun this morning and in the words of The Carpenter: “The workout was fantastic but camaraderie, conversations, and sense of connection were even better.” Great to have him back this morning.

    The 2nd F at the Local Cup was even better. YHC also got the chance to do some EHing so hopefully it works out this week

    SPIT ON THAT!!

  • Taking the Blocks for a Walk

    The frozen tundra of Dogpile welcomed 15 warriors to test their metal in the furnace of another DTH beatdown. Here’s how real meal shed the slag:

    The THANG:

    COP #1:

    • Mosey to the Circle
    • Welcome & F3 Disclaimer
    • Usual DTH-style warmerama routine

    COP #2:

    • Mosey to collect coupons at the Stage
    • Head over to the Bowl for a LINDSEY:
    • 30–>10 Squat Thrusters
    • Carry coupon between sides
    • 10–>30 Block Merkins

    COP #3:

    • Mosey down the forested back road to the Pump house, carrying coupons, stopping to complete x3 Block Burpees every time Q calls (maybe x5 sets total)
    • PUMP HOUSE TRIPLE CHECK:
    • P1 Al Gore Block Curls
    • P2 Block-on-Chest WWII
    • P3 Runs with coupon down to bridge, completes x10 Block Groiners, and returns to switch

    COP #4:

    • Mosey up pipe loop, carrying coupons, stopping for a brief set of Block Dips at the top waiting for the SIX
    • Rusty Cage – x2 Sets of x10 Pullups OYO
    • Return Coupons at the stage

    Mosey BTTF for COT:

    • Final minute Merkin Ring of Fire
    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • HARDYWOOD took the PAX out in Prayer

    NMS:

    • Twas a handsome gaggle assembled round yon Old Glory upon YHC’s delayed arrival. Apparently the little Nickel bridge was closed due to freezing, so YHC had to book it back around the highway to make the AO on time. Mumble chatter was aplenty until Body Builders was called, then there wasn’t even enough breath for keeping count. Hardywood saved the PAX from perpetual pain by accurately providing the final counts. Mumble chatter picked back up again as the PAX collected their coupons, but subsided quickly with a coupon-happy Lindsey in the bowl. Handshake decided that specific routine may have been the single hardest routine to implement in that moment …what he doesn’t know is that YHC has yet to introduce the PAX to Ascending Polar Bunnies…among other novel beauties waiting in the hopper. The PAX went on to keep their beloved coupons for a wee tour of the AO, and despite YHC’s best efforts, the joy of PAX Mumble Chatter won the day. Solid work brothers. Thanks to Hardywood for some closing words of wisdom. SYITG, YHC, DTH

  • No time for malaise

    4 mile route. Track warmup and neighborhood loop.

    NMS – Andy Jenks was not available for a rap video and its easy to harbor confusion on whether we would work today.

    Was it a test? You decide. Consider: This is the first day of the rest of your life…

    Was the weather hyped up? What isnt these days? In a world of ready to reuse recorded forever comments and layers of lawyers, of course VDOT needs to say “stay off the roads” and Chik-fil-A need to announce a delayed opening.

    Did it look bad? From the window maybe. Cars had a windshield wiper defeated level of ice. The sheen of ice on the driveway gives way to 3000 lbs and tires. The roads were only wet.

    Was it for everyone? Dunno. It was fine for YHC.

    Prayer: May the sad clowns awaken and the muffins melt away in the rain and the sweat.

    No time for Malaise or any of her ilk: https://www.thesaurus.com/browse/malaise

    Currahee!

  • Roll Your Own II

    Six runners tested the roads and departed the AO for a morning run.

    TYA and Swirl took the long route.

    Saab may have taken the scheduled Lockjaw route – Commonwealth, Monument west, Chantilly, Patterson east, Willow Lawn, Grove home (or something like that)

    Corned Beef, Singer and Hash ran the YoYo route with a few added measures to total 4 and a quarter.

    Roads were fine, but there were several significant weather related incidents during the run – downed tree/large branch falling on or near Grove, and a transformer or two blowing up to light up the sky and echo across the otherwise soundless landscape.

    Apologies to Lockjaw but only the 5 mile route was conveyed to Saab so YHC, knowing he wouldn’t be running with Saab and had to mathematically deduce the 4 mile route, opted for a known commodity closer to the AO. Good chatting with Beef and Hash.

    Saab took us out with a thoughtful reminder that we have the choice to suffer in these colder conditions, but others do not.

    (Saab, were you the Q or me?)

  • Like a Yo-Yo

    While witnessing falling branches and blown-transformers, a half a dozen knuckleheads braved the unpleasantness and took in various routes and distances.

    Thoughts for the day: While we chose to face adversity this morning and push ourselves through unpleasant conditions, many in this country are facing far worse – and not by their choosing. Let’s keep them in mind and be thankful for what we have.

    Saab abides

  • If a Polar Bear crawls up a hill, and no-one is around to hear it, does it make a sound?

    If a Polar Bear crawls up a hill, and no-one is around to hear it, does it make a sound?

    The answer is “yes,” and it sounds something like a groan mixed with a strangled fart. Because that’s what it was.

    YHC posted to a Bettie Weaver ES parking lot populated only by icicles and slushy rain puddles, notwithstanding the forecast of 70ish and sunny-ish. At the appointed time, YHC shed the comfy confines of his car-sack to get going, having learned from previous experience that lingering around an elementary school parking lot dressed in head-to-toe black can sometimes be … misconstrued. According to the Riverton Neighborhood Watch report, here’s how it went:

    Warmarama: Mosey to the BWES covered entrance for COP: SSH x 20, IW x 20, Russian Soldiers x 10, Helicopters x 10, DQ x 10, Freddy Mercuries x 20, APDs x 20, Iron Cross x 5 each side.

    Thang 1: Headlamp on and mosey to Twin Team hill. Polar Bear (bear crawl 5 faces then merkin) from cul-de-sac to the third mailbox, then Bernie Sanders (a/k/a reverse shuffle through the slush) the rest of the way up. At the turn before the top, note the ice sheets, the fragile 49 year old ligaments and bones, and call a tactical withdrawal. Bernie Sanders back to the mailbox, Polar Bears back to the cul-de-sac, pausing occasionally to ponder whether splashed merlot would freeze on contact with the ice, or sort melt partially through and make a half melted chunder puddle. In the spirit of full disclosure, by end these polar bears devolved into some sort of four-point, shuffling deadman hang punctuated occasionally by a Carolina Dry Dock. The form police would be calling in their SWAT team.

    Thang 2: Mosey carefully back to the BWES covered entrance for 11s – 10 x crab cakes, lunge across, 1 x merkin, etc.

    BTTF for self-numbering, self-naming and prayer of gratitude.

    NMMS: While having a PAX around is always preferable, sometimes a solo post does YHC good – its an opportunity for YHC to see if he can do the right thing instead of the easy thing for 45 minutes when nobody else is watching. YHC is convinced that pays dividends in all areas of life. SYITG!

  • Dry

    6 Warriors posted on a Thursday morning. Weather was sunny and 70.

    As I had the Q today, I decided to fulfill Bodo’s goal of a couple of weeks ago by doing the entire workout in the Gazebo. We did an initial run around the school, then headed to the Gazebo. COP followed by a set of lindsey’s with pole smokers and WWiI situps with bear crawls in between. Next up was jumping rope and lunges in teams. Last set of lindsey’s was merkins and SSH. Short version of Mary and then out. We finished the workout and COT under the Gazebo. 45 minutes in a cold freezing rain, a great workout and we finished up dry. All in all a good day. Should you want to hear about the mumble chatter, see Bodos. He led us in a long discussion of grooming for men.

    I took us out with a thought that I had the other day. The thought: I know we are going through tough times and there is a lot of suffering in the world. It is true that these times are challenging. But in context of what our ancestors went through, and the quality of life that we have, I have been trying to be more grateful for what I have been blessed with. Society, and us as individuals will go through challenges, and we should always strive to improve, but let’s not lose sight of how blessed we are. A little bit of positivity might brighten your and other days. YHC just wants to acknowledge that this sound pretty preachy typed out. It is not meant to be that way and hopefully was delivered with a tone of aspiration.

    TYA OUT

  • Kettlebell Beast (aka.. i cant use my arms anymore)

    3rd F: (Faith)
    Virtual 3rd F every other Tuesday.  Next up is 3/2 with Honey Do on Q covering Forgiveness
    Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts.  See 3rd F Channel in Slack or contact Offshore for the Zoom Link.

    Please reach out to someone you have not talked to in a while..  Your call today may be exactly what that person needed.

    2nd F:  (Fellowship)

    1. See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021
    2. T-Claps for Greenbow on his 10 yrs of sobriety

    1st F: (Fitness)

    The THANG:  Cumulative Kettlebell BEAST. Each exercise is performed 6 times, then carry your kettlebell to 6 stations, as you add in one new exercise of 6 to be performed.

    1. Curls
    2. Curls, Lawnmower (each arm)
    3. Curls, Lawnmower (each arm , Flutter press
    4. Curls, Lawnmower (each arm , Flutter press, Sit up press
    5. Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats
    6. Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats, Upright rows

    Total counts: Curls 216, Lawnmowers 180, Flutter Press 144, Sit up press 108, Goblet Squat 72, Upright row 36

    NMS: Naked Mole Skin
    Today is one of those days you don’t post for you.. you post for that pax that might be there alone if you don’t post.  Light House and YHC were accountability partners today. My arms hurt too bad to type much more. 

    But more on Accountability can be found at:  https://f3nation.com/accountability-team-q4-8-2/

    Stay Strong gentlemen.

    Thank you for allowing me to lead at Circus Maximus.

    V/r

    John (Gypsy) Boles