Category: Richmond, VA

  • 13s

    Nine WARRIORS came out in what couldn’t be a more perfect morning to join YHC in just his second Q, including an evacuee from NOLA that has posted over 270 times this year in the deep south. Shout out to Hokie! After a few vets admitted to taking the day off due to college football kickoff, YHC thought it best to step back up and give another run to lead the PAX. After a few months in the gloom and feeling better about the process, we put on a team based beatdown honoring our brothers and sisters that gave the ultimate sacrifice to allow us to do the things we do.

    The THANG :

    COP – SSH, DQ, Arm Circles, Cherry Pickers, Standing stretch Right/Center/Left, LBC, Hello Dolly/Flutter Kicks, Sitting stretch R/L/C

    Mosey to top of the hill. Plan was to involve every brother in leadership. No brothers left behind. Pause at every corner giving each brother the chance to call out their favorite exercise. Along the way, option to do one burpee, or three squats at every mailbox on the right. 50 exercises at every corner – Copperhead Squats, Merkins, Chainsaw (this was Hokies attempt at making light of what was to come for him back home), Carolina DD, Money Humpers, 4 count Mountain Climbers. Run the trail back to parking lot and grab a coupon.

    13’s – In honor of the brave 13 brothers and sisters that lost their lives protecting our freedoms last week, we did a workout for them. Partner up. Runner halfway up the hill does 13 Merkins, 13 WW2s, 13 Box Cutters (soon audibled to FKs), while partner does curls first set, tri extensions second set, shoulder press third set. FINISH!

    COT – Prayers of gratitude for F3 brotherhood and what it means to each of us. Prayers for Hokie and safe travels home, with a speedy recovery of his property. Prayers for all of NOLA and everyone in the NE that have been impacted by Ida. Prayers for every one of us to provide leadership and inspiration to those in need.

    Thank you PAX for joining me for a much needed morning with my brothers in the gloom. I appreciate each and everyone of you.

    -Vagabond

  • Capoot at the Creek

    Capoot

    • 100 Merkins
    • 800 meter Run
    • 75 Merkins
    • 1,200 meter Run
    • 50 Merkins
    • 1,600 meter Run
    • 25 Merkins
    • 2,000 meter Run

    Numberama

    Namearama

    YHC took us out

    NMS

    YHC has a soft spot in his heart for a Hero WOD and it was good to get this one in the books.

    Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

    Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

  • Westend/Short Pump IronPax Challenge week 0

    4 completed full version and 1 modified.. we knew it would suck.. bad words were used.. and yet we did it anyway.

    THE THANG :

    IPC Week 0 – 100 Merkins, 800 meter run, 75 Merkins, 1200 meter run, 50 Merkins, 1600 meter run, 25 Merkins, 2000 meter run

    NMS: its really simple.. You know its IronPax season in Richmond when you see pax laying on a field, track, parking lot… completely exhausted but talking them self into 1 more Merkin, burpee, lap around the track. T-Clap to all the pax that challenged themselves this week to dig deep and do “just one more Merkins”

    IPC will be at Heartbreak Ridge on Tuesday. Come push yourselves.

    Told to Follow.. Free to Lead.

    SYITG!!

  • Is this a Sisyphus????

    Big numbers this morning or so it seemed like big numbers. 3 runners, 2 regular SOJers and 2 travelers hit the pavement at Twin Team. According to the Staff of BWES this is what transpired.

    Mosey to the back side of BWES for COP

    DQ’s, Helicopters (1 Burpee because YHC stopped one count shy), Arm Pretzels, Weed Pickers, LBC’s Hello Dollies, Imperial Walkers

    Mosey to play ground

    Quick count 5 Pull ups and 10 Merkins OYO (X5)

    Mosey to the JRHS track

    1 Mile ground and pound

    On the corners do called exercise sprint the round ends and mosey the straightaways (X4 to get the mile in) Squats, Ball Dippers, SSH’s, Burpees

    Mosey walk to recover outside ticket booth 5 burpees OYO

    Mosey to front of JRHS Double up triple check

    Partner 1 does Dips Partner 2 runs to the light pole and back (X3)

    Mosey towards the flag via Underclassman parking lot

    Bear crawl up hill 10 squat jumps at the top crawl bear down the hill 5 merkins at the bottom (X3)

    Charge up the hill and mosey BTTF

    Circle up ab Mary until time is called American Hammers, WWII’s and ???? (sorry Mr Holland, YHC can’t remember what you called)

    Numbers / Names YHC took us out

    Convergence on Monday at Hoedown

    NMS:

    Nice to see some new/old faces in the Gloom this morning. With Mr. Holland showing up YHC was willing to last minute give the Q over for a Sisyphus but the offer was turned down. The weather was perfect for an early morning beatdown, YHC remembers looking at the dashboard reading in the Hyundai as 70 and sunny but it is an old car with lots of miles so that reading may be +/- 20 degrees

  • Working on That Lunar Tan

    A bunch of early morning runners and a biker or two embraced the gloom and excellent running weather. The stars were out, the moon crescent, and Upchuck had his shirt off and was working on his tan….basking in the moonlight.

    Routes – West on Grove with 4s turning right on Libbie and 5s/6s taking the Henri access road to St Chris. Both routes exit on Patterson where you head east. 4s/5s take Antrim back to Grove and 6s take Nansemond.

    YHC took us out.

    Good luck to those running the BRR next week! It will be an epic of a great time.

  • Look! A Perfectly Good Track!

    Four of the finest you will ever meet at 530am gathered in the eagles parking lot for today’s Currahee. Pinto dusted off the headlamp and vest for today but was told they wouldn’t be needed. 0530 abruptly hit and off we went.

    • Loop around the school and shimmy through the fence by the track
    • One lap around the track to continue to warm up as it was needed today
    • 200m repeats with 100m recovery
    • Repeat x10
    • Mosey down Old Prescott and another long loop around the school and we called it a day

    Numbers, names, some light “stretching” before YHC took us out.

    Moleskin

    Great morning guys. It’s been probably 3 years once I’ve done track work like that today and I’m sure I’ll feel it the rest of the day. Really enjoyed the fellowship while in the track. Let’s do it again sometime.

    Hoedown Monday at 7am followed by coffeeteria. Hope to see you there!

  • Lets take a walk

    Just two guys taking a 5 mile ruck

    Problems were solved, trash was talked, mumble was chattered

  • Lets Try Something

    COP

    SSH

    Arm circles

    Helicopters

    Don Quixotes

    10 minute AMRAP 1

    1 Snatch each arm

    1 high pull

    1 curl each arm

    1 goblet squat

    Increase rep by one each round

    10 Minute AMRAP 2

           1 leg raise

           1heels to heaven

           1 demon crusher

           1 press

           1 sit and press

    Increase reps by one each round

    8 minute AMRAP

           1 Lawn Mower each arm

           1 European Lawn Mower each arm

           1 goblet squat

           1 Lunge each leg

    Increase reps by one each round

    5 minutes of dynamic stretching

    Numberama

    Namearama

    Mr. Holland took us out

    NMS

    YHC thought that he was going to be a PAX of one until Holland showed up and turned it into a party. YHC likes this format for AMRAP, expect to see it in the future.

  • Pre BRR Meeting and Run

    Most of the BRR team met last night to discuss last minute details and talk about the race. Pre-run at Hillcrest with a little bit of rain along the way. Refreshements were had, beers were drunk, and routes were dispersed. One week out from launch. Almost Christmas boys.

    TYA OUT

  • Has anyone seen TYA’s Brain

    14 Posted on the first day of Fall.

    The Thang. Mosey to blacktop. 20 x SSH, 20x Freddy Mercury, 20 x Imperial Walker, 30x American Hammer, 10x Don Quixote, 40x LBC. Mosey to Tennis court for four corners 10 Merkins, 20 copper head squats, 30 WWII’s and 40 monkey humpers. Mosey back to blacktop. Team of 3. Combination Dora and running. Merkins, WWII and SSH. Mosey to side of school at the tree line. At each tree, 10 merkins and 20 SSH. Alternate Bear crawl and crab walk. Mosey back to flag and do 10 Merkins OYO

    NMM. Awesome to have Bleeder back at a bootcamp workout. It has been a while since he was out there. When I arrived at the AO, Swirly was talking to someone and I couldn’t figure out who it was. Ambled over to the car to see if I recognized it. Nothing. Finally Bleeder spoke and I instantly recognized his voice. I have always said, I would not recognize my mother if I saw her when I wasn’t expecting. This morning was that kind of experience for me. I have known bleeder for almost 30 years. i should probably recognize him by now!!!

    I had a complete brain fart this morning. When we got back to the blacktop, I was still constructing the next set of exercises. I was about 80% of the way there to what we were going to do, and I couldn’t finalize the exercise. As a result, what we did was a little disjointed and not the most logical series of moves, but in the end it kinda worked.

    Challenge to the PAX. In the Gloom, from ten feet away, tell the difference between Faceplant and Rip Cord.

    TYA Out