Category: Richmond, VA

  • Liquid Nitrogen

    YHC looked at the temp outside and saw a brisk 14 degrees but it felt more like 70 with the wind. YHC drive to the flag due to wondering if others would brave the frostbite. Luckily Rosetta and Wilson lumbered down Satan’s Hill to get warmed up.

    COP SSH, DQ’s, Cherry pickers, IW’s, Helicopters, Etc with some deep stretches worked in.

    The thang: Various Runs across the lot. Karaoke, High knees, butt kickers, shuffles, broad jumps, bunny hops, lunges, Over and over and over. Mix in some merkins, LBC’s, flutter kicks, squats and you have yourself 3 PAX who did not want to stop moving. Parking lot tracers with each PAX taking turns in a follow the leader type x3. BTF and YHC took us out in prayer quickly as to not stop moving.

  • Promises promises

    Seven posted for this week’s Punisher. Meet in the parking lot and mosey a short distance to the covered patio and circle up for 33 x Invisible Jump Ropes, 15 x Russian Soldiers, 15 x Don Quixotes, 15 x Helicopters, 10 x Carolina Dry Docks, 25 x Freddie Mercuries, 20 x Alabama Prom Dates, and 10 x Large Arm Circles (forward and reverse).

    Resume our mosey around the school building to the outdoor classroom. Spread out and assume dip position. Complete five sets of ffive Dips each, holding the position between each round. Repeato – three rounds total.

    Jog to the playground. Surround the swingset and take turns completing 10 Jerkins, holding Al Gore while waiting. Complete three rounds.

    Return the front of the school, take a knee under the awning, and start a Jack Webb with Small Arm Circle chaser. Complete one Merkin, four Overhead Presses, and eight Small Arm Circles. Follow with two Merkins, eight Presses, and 16 Circles. Continue, maintaining the same ratio until 10:40:80 completed.

    Move to the concrete curb at the front of the school and begin another Jack Webb variant with Squats and Side Lunges. Halt after round eight and move back under the covered patio for a few rounds of LBCs and some stretching. Finish with COT and YHC took us out.

  • Thanks be to Boberry

    A PAX of 2 took on Twim Team this morning. Here’s what went down:

    Mosey from BWES to JRHS.

    COP: SSHs, Russian Soldiers, Cherry Pickers, DQs, LBCs

    Bearpees: Starting at one end of the parking lot (at light pole 1), bear crawl 4 steps followed by 1 burpee until reaching light pole 2. Next, bear crawl 8 steps with 2 burpees until reaching light pole 3. Finally, bear crawl 12 steps with 3 burpees until light pole 4.

    Mosey to BWES jungle gym.

    11s: pull-ups and WWIIs (running in between)

    Prostitute: Using trees and light poles – Burpees, WWIIs, Merkins, Crunchy Frogs, American Hammers, and Monkey Humpers

    BTTF

    Numbers, Names, Announcements, YHC took us out.

    Announcements:

    -Monday at Kindred Spirits 6pm

    -Sunday 2/28, 4pm, Glow for Galactosemia

    NMS: Last week, a faithful four decided to resurrect Twin Team after more than a month. YHC threw his name on the Q sheet to help ensure Twin Team stays alive. Arrival was at 5:25 and the parking lot was empty. At 5:29:30, the parking lot was still empty. Here’s the deal…despite the fact that YHC’s heart was a warm 70 and sunny, YHC had no intention of doing a solo Q with it being 20 degrees. And just when all hope seemed lost, Boberry came flying it hot (with maybe 5 seconds to spare) to save the day. Much appreciated sir…enjoyed the conversation and company this morning.

    Enjoy your Friday everyone…peace! And let’s keep Twin Team going!

  • Uphill Glen

    The thing:

    4 woke up to a brisk 21 degrees with one pax coming in hot at 5:30. We started off at a 7:45 pace. We slowed a little in order to meander through old Prescott and the Uphill Glen to warm up. We continued to John Rolfe then into the Waterford neighborhood which brought us out on Robson and into summer wood. We then went back down John Rolfe and downhill on Glen Gary and through old Prescott for a 45 min beatdown that covered 5.16 miles.

    thanks for showing up Pax!

  • Dora and the beast

    Cop

    It was a warm and sultry morning. Well maybe not sultry but we were on Sultree Drive. YHC cruised in a it is somewhat alarming pace 30 seconds after 530. Hop out of the car and get right to work with a side straddle hops and some stretching.

    thang

    The Dora was at the bottom of Satan‘s hill and included Carolina dry docks, monkey Humpers, little baby crunches. Move onto the beast which was done the hard way. A six pack of stacked side straddle hops, Squats, Merkins, double count mountain climbers, World War II’s, hello dollies. Have to go pick up the cones so do that the hard way too with Six Burpee’s at each stop. Back to the flag for a circle of Mary and a mixup of some nice abs exercises.Name Arama, number Rama, prayers for honeymoons family with Rosco taking us out on an excellent word.

  • No Two Wheel Travel

    14 by foot arrived at various times for various routes of different distances. Those part of the 530 crew broke the streak of three Qs heavily leveraging routes on Patterson. Today’s routes avoided Patterson with some east bound with a some west bound, and finish it with east bound again. We saw new parts of the Fan and explored Hanover with a route that resembles two quadrilaterals.

    Upchuck took us out.

    Moleskin – We now know the temperature in which bikers do not show, though TYA did arrive and depart by bike.

    It sounds like Face Plant and Upchuck kicked off the run with potentially some oversharing, but it was quick as Face Plant kicked it into high gear.

  • Welcome Back

    A light dusting of snow served as a catalyst for the PAX on this glorious Thursday morning.  Five solid redwoods met in the gloom to clang some KBs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Copperhead squats
      • Merkins
    • 1 man KB Dora – 5 rounds for each exercise (20, 30, 40 reps) with a run in-between each set
      • 100 sit ‘n presses
      • 150 curls
      • 200 lawnmower pulls
    • Closing ciabatta with sumo squats
    • COT with YHC taking us out

    Great to have Chum Bucket and Johnsonville back with the PAX this morning.  With the cold and wet weather, YHC wondered if the PAX was bound for the fart sack.  Instead, a pair of warriors joined the fray.  Good work by all of the PAX.  Grateful for this group of men and their friendships.  White Deer, where were you?

    God is good all of the time!

    Attila

  • Snowball Fight

    YHC rolled into Timberwolf right at the bell for a little fun in the snow. 6 PAX awaited. YHC considered why we did not stay on Satan’s Hill but alas Boberry would have been lonely. YHC was surprised it was snowing considering it was 70 degrees. Nonetheless according to the brave cafeteria workers who arrived here is what went down.

    Mosey to front lot for COP. COP: 50 SSH, 10 each DQ’s, Cherry pickers, Deadman hangs, IW’s, Russian soldiers, Hillbillies, helicopters, arm circles x2x20 and a few more stretches just to make the PAX limber.

    The thang all sorts of 4 corners. 4 corners in front lot. 50 each squats, plank jacks, monkey humpers, LBC’s on the corners. NExt 4 corners around the school. Squats, mountain climbers, and 2 others that escape me. 2nd time around school stop at 2nd corner. Snowball fight. Hit the backboard with a snowball from 3 point line and workout would change. 6 PAX missed including QB1 (aka POG). YHC last up nailed it and made a hoop with remains. 4 corners begins on basketball court with 4 x50 on corners. Move to tennis courts and repeato. To the wall for some stretches, peoples chair and a minute of plank to round it out.

    Announcements: Monday at Kindred Spirits 6pm

    Sunday 2/28 4pm Glow for Galactosemia would love to have you out to support this cause.

    Prayers to Injured Reserve PAX and blessings to a quick return. Prayers to being a positive influence on others.

    Always a pleasure to lead. What I thought was a dry spot on one corner was actually slush (Hello Dollies). Sorry about that PAX.

  • Snowy Tomatoes

    4 Davillians braved the “snow’ and wind to get in their weekly run.

    The route was reverse Bojangles over the bridge to Giles. Bulkhead and Corned Beef turned left at the bottom of the hill around the loop to get in 4ish miles

    Spike and YHC headed to the back of Giles to the “new hill” and turned around at the dead end. We skipped the second loop around Bojangles to get in 4.5 miles

    Hard day for a run with wind and snow in our faces but great by everyone!

    SPIT ON THAT!!

  • Nose Candy for Everyone

    Richmond’s hottest gloom club, known to the city’s all nighters as El Forjé put on a special show this morning, with cocaine dusting every mirrored surface. Five regular rave junkies flocked to the scene wearing nothing but banana hammocks and powder snorkels. The music thumped, the alter in memory of Hardywood, gloriously sequenced with neon ecstasy was duly thronged, and RPD showed up to shut things down but joined the party after just a few hits of aerosolized cocaine. Here’s how the police reported it:

    The THANG:

    COP #1:

    • Mosey over to the Bus Loop & Circle Up
    • Welcome & F3 Disclaimer
    • EYE OF THE TIGER WARMERAMA:
    • SSH’s
    • Imperial Walkers
    • Russian Soldiers
    • Squats
    • Crab Cakes
    • Merkans
    • Groiners
    • SSH’s

    COP #2:

    • Mosey to the Amphitheater, Classic Rock keepin the beat
    • TABATA TIME:
    • 30s Exercise, 30s Box Jump Steps & Return
    • x9 Rounds rotating through:
    • Merkins
    • Donkey Kicks
    • Dips

    COP #3:

    • Mosey over to Mary’s Boudoir (covered space of Middle School)
    • Classic Rock Playlist continues
    • Partner up for a CONE DORA:
    • x100 WWII’s
    • x200 Heels-to-Heaven
    • x300 Flutters (2-ct)
    • Moving partner runs around the loop, stopping at each of the x10 cones to complete a Broad Jump Burpee

    Time filler Moseycizes a couple laps around the bus loop – Bernie, Shuffle Rt, Shuffle Lt, High Knees, Butt Kickers, etc

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • DOOZY took us out in Prayer

    NMS:

    • Beautiful first snowfall of the year welcomed a faithful few to the Forge, and YHC pulled out a fun routine from last year at NoToll. The quads and core really felt it today but the classic rock was a motivating accompaniment to the pain. All in all, no better way to start the day! LOVE spending time with my F3 brothers. See ya’ll at Dogpile, YHC, DTH