Category: Richmond, VA

  • Tuesday sweat party

    11 veterans plus one grizzly-eyed Re-FNG posted to participate in Volun-told Q

    COP – SSH’s, Don Quixote, Hand Release Merkins, etc.

    Mosey to the Pemberton Elementary School parking lot for a bad idea. Partner up, P1 do Flutter Kicks until you almost die, P2 do Suicides every two parking spots until the second side of the parking lot was reached (YHC may not have anticipated how long that would take, but there were too many complaints for YHC the cancel the order)

    Mosey to Playground at PES for a Triple Check. P1 Run backwards around the small track P2 WWII’s, P3 10 Pull ups, 3 rounds

    Announcements – 3rd F tonight at 2000 hours. Iron Pax starts next Thursday 9/7 at Heartbreak Ridge. Practice Iron Pax at WTF tomorrow.

    Prayer requests – New Orleans citizens/Pax members. Offshores friend, Steve, who just had Open Heart Surgery

    NMS – it was a slightly cooler day but the humidity was 93%. Its good to have Gypsy back after his bout with Covid. I’m glad to return the favors he and Honeydo grace YHC with.

  • Better Late Than Never

    POG had the Q but forgot BB so YHC is logging it. The Q consisted of hills, 4 corners and rock lifting. Welcome FNG Hawk!

  • Labor Day Convergence

    Labor Day Convergence

    Monday Labor Day Convergence will be at Hoedown. It’s a small(ish) AO but there is ample parking! YHC will bring mobile coffeeteria for post workout enjoyment. 7AM start!

  • A Strangers Fist

    Sixteen men on a mission to better themselves huddled around the hood of a blue truck, trying to decipher the pre-posted routes on a 4 inch mobile screen. The PAX was forewarned on Slack of the Qs anticipated hot arrival. YHC arrived with three minutes to spare. Plenty of time to review the routes (twice) before launch.

    The Route
    4s, 5s, and 6s all took basically the same route today, with the only variation being the number of Horespen/Ridge Top loops.

    • Head west around the baseball field and left on College
    • Right on Lakewood to Westham
    • Right on Westham to Baldwin
    • Right on Baldwin and continue on Baldwin across Wood with runs by the backside of fraternity row
    • Slight left and the road turns to Horsepen
    • Up Horsepen to right on Patterson
    • Right on Ridge Top
    • 5s & 6s continue down Ridge Top and take a right on Horesepen and repeat the loop, with 5s only going halfway up before taking a right on Devon. 6s go all the way to Patterson
    • On the final descent down Ridge Top, left on Chandler, right on Gardiner, left on Wheeler, through the lit path and back to the VSF via Campus/Gateway
    • 6s touched the top of Chandler before finishing on Gardiner

    4s: https://onthegomap.com/s/e94dq1oe
    5s: https://onthegomap.com/s/l5sgp73g
    6s: https://onthegomap.com/s/jrsi1569

    Numbers, names, announcements, before YHC took us out.

    Announcements

    • BRR next weekend. Still not too late.
    • Field Day on 9/18.
    • Sit & Sip & Cornhole on 9/25.
    • NEW: Labor Day Convergence @ Hoedown. 7AM start.

    Moleskin

    By all accounts, the route was successful. Sixteen started and sixteen finished (relatively on time). YHC had the pleasure of being in the company of Saab during the run and he quickly proclaimed this route was like another fist but with the middle appendage extended. Hence the name of this BB. Not the normal fist, but a stranger’s fist.

    Great catching up with Sippy today. Congrats on the recent achievements.

    Enjoy the day fellas.

    Splinter

  • Audible

    So YHC was all set to do the Capoot workout; however, with only 3 showing up, very hot temps with Thunderstorms coming in, an Audible was called and here is what went down:

    COP

    We start with 50 Merkins, then mosey to the Front of the school in the Yard and perform 20 SSh, 10 DQ, 10 Helicopters, 15 arm circles (10 small 5 big), Reverso, 10 4ct American Hammers, 20 LBC’s, 10 Iron Cross, 10 Scorpions then we Mosey to the Camera Pole.

    THANG

    At the pole we surround it being about 20 feet away. In this routine we perform 10 repetitions of an exercise, then bear crawl(BC) to the pole, touch pole, then crawl bear(CB) back to starting point. Then next pax member calls out an exercise and we perform 10 reps BC to pole then CB back. The following exercises happened: Lunges 2 ct, Crab Cakes 2 ct, Squats, Hand Release Merkins, Dry docks, WW2 Sit ups, Mountain Climbers 2 ct, Rosalitas, Leg Raises.

    Mosey to playground equipment, P1 Runs lap around soccer field, P2 Step ups on Bench P3 pull ups, we rotate through each station twice, then lighting…so we mosey to the Pavillion for Shelter, perform 3 sets of 30 dips. Mosey to the side of the school for a small triple check. P1 Runs to tree by street and back as the timer, P2 performs donkey kicks and p3 Air chair with Air shoulder presses. We rotate through each station 3 times for a triple check.

    Mosey to the front of the school, lunch around the traffic circle, go to curb and perform flutter kicks for about 1 minute. Mosey to Flag for stretching.

    Numberma, Namerama, Chum Bucket took us out in prayer.No workout next Monday as it is Memorial Day.

    Great workout this evening gents, it was an honor to lead, Cheers….CB

  • Punisher Digest 2021.08.16

    Three posted for the August 16th Punisher. Warmup on the lawn. Burpee Escalator in the parking lot. Triple check variations until time called. COT.

  • Trails and Interval Training

    The 2 Rock N Roll staples posted in darkness through the forest hills in suffocating humidity. Here’s how it went :

    Warmarama : YHC takes a dump in the bathroom while Doozy does Imperial Walkers, SSH etc for 3 min

    THE THANG :

    Run a 2 and a half mile loop around the park and through the paved forest trail with 3 stops for PT.

    1st Stop : Alternate between 1 minute of sit ups on the bench, 1 minute of dips, 1 minute of in-and-out leg extensions on bench, and 1 minute of pull ups/chin ups

    2nd Stop : Alternate between 1 minute of climbing up inclined pole bars, 1 minute of inclined merkins, and 1 minute of jerkins

    3rd Stop : Alternate between 1 minute of hanging leg raises on inclined bench, 1 minute of pull ups/chin ups, and 1 minute of dips

    Run back to basketball court at parking lot

    COP :

    50 LBC’s

    50 WWII’s

    1 minute of American Hammers

    30 seconds of Flutters

    DONE

    Numberama

    Name-arama

    COT :

    Iron Pax Challenge Week Zero is this week. Talk to other PAX to get a plan.

    Doozy had a great weekend retreat in Windy Gap NC with TryHard, Greenbow and many other men from different places. They led some workout beatdowns on steep inclines.

    YHC took us out in prayer

    NMMS :

    Appreciate the push as always Doozy. That forest was literally dripping with humidity. Choking on the dense fog and running the hills makes for an extra suck.

  • Averted the Inverted

    Fourteen rose to the challenge, threw of the lure of the Fart Sack, and posted on a Q-less Monday. With conditions steady at sunny and 70, YHC called a Hot Potato (and then never let go). According to the teaching staff preparing for the new school year, some or all of the following may have happened:

    Mosey around the bus loop and to the school wall for The COP:

    SSHs x~50
    Dead Man Hang (BYO cadence)
    LBCs
    IWs
    WWIIs
    HRMs
    Box Cutters

    Mosey to the Parking Lot for Ascending / Descending Parking Lot Arrows

    Perform one exercise at each arrow. Transport between arrows will vary.
    Round 1 – 3 HRMs + bear crawl, Al Gore for The Six
    Round 2 – 6 WWIIs + lunge, plank for The Six
    Round 3 – 9 monkey humpers + walk, 6 inches for The Six
    Round 4 – 6 four-count flutter kicks + any method except walking, reverse plank with one leg off the ground for The Six
    Round 5 – 3 burpees + dealer’s choice, APDs for The Six

    Mosey back to the School Wall for a Triple Check:

    Run the loop
    BTTW
    WWIIs

    Mary, plank jacks, and other stuff. Mosey BTTVSF.

    Numbers, Names, Bodo’s Requested that YHC take us out.

    Announcements:
    Let’s keep the following in mind and prayer (if you are so inclined) this week:
    Pigskin has a friend who passed from cancer.
    The people of New Orleans and other areas impacted by Ida.
    The people of Afghanistan and the Americans and our allies who have supported them.
    Folks who have or are recovering from COVID.
    Walter.
    YHC feels like he missed one other request – apologies. Please let me know.

    NMS:

    Great to see both grizzled and chiseled veterans out there today. Great to the see continued presence of some newer guys. Nice to have Bodo’s back from quarantine. At some point, watching Tik-Tok and playing video games had to end, my friend.

    YHC did not plan a Q for today, but somehow “inverted keg stands” came to mind. Splinter politely pointed out that an “inverted” keg stand is just standing up. Exceptional point. The PAX averted the inverted part and did keg stands. And, while YHC has not known Pigskin for long, the man can do a ramrod straight, pretty close to vertical, keg stand.

    Final note: the Q sheet for the rest of this week has the same number of PAX (6) signed up to Q as we have for Breaking Bread for the rest of the year (also 6). This is great for Breaking Bread. This is sub-optimal for the week. While it’s the first week of school for many of our 2.0s, let’s remember the F3 principles, one of which is that “workouts are led by a ROTATING Q who also participates in the workout.” If you Q regularly or basically every time you show up, now is a great time to encourage other guys to sign up. If you rarely Q, now is a great time to pick up the challenge of leading from time-to-time. Pigskin recently described this as “doing his part.” YHC likes that.

    UpChuck spits the bit.

  • Watch This.

    10 gathered. 8 ran. 1 cooked. 1 rubbed his heal. Temps were sunny (for sure) and 70 (in all fairness, YHC didn’t check). According to the little fuzzy caterpillars all over the roads, this is what happened, more or less:

    Gather at Casa de Vinny & Co on Wendover. Run west and south, before returning north and east. Turn left, right, left, and left again. Find a lake. Circumnavigate that lake. Turn right and go to the railroad tracks. Do not cross the tracks. For that matter, never, ever cross Buford. Return up a big hill, take the trail to the right (across from the mom/wife cheering us on), and head BTTVSF. 5 or 6 miles or so, depending. 

    Numbers, names, let’s eat. 

    NMS:
    BRR team members gathered for a pre-run, Charlottesville style. It was hot. Really hot. In the shade. Outside the shade, it was hotter. 

    Thanks to Punch List and Fresh Prince (of Bel Air, VA; not the RVA guy) for being our pace cars. Those dudes did yeoman’s work helping us to prepare. 

    Circle K and Vinny created a good little feast of burgers and sausages afterwards while the crew lounged and chatted around Vinny’s pool. Coor’s Light and Gatorade all around. If you haven’t seen Hutton attempt (video floating around) to board a watercraft backwards, YHC suggests you should do so. Sorry, Hutton, but failure can be funny.

    Also, if you have heavy feet, lacrosse is not for you.

    UpChuck spits the bit.

    Icarus himself would have crashed today. We were way too close to the sun. Shade was at a premium. Way to push through, fellas.

  • Saturday morning Bern Fest

    FNG’s out ranked the grizzly veterans this day 4 to 2 but No Worries YHC and DTH had the skills (provided by God and F3RVA) to make this work.

    COP (Disclaimer, Principles of F3 and some other jazz)

    DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Merkin, hello dollies and LBC’s

    Mosey to bottom of the hill, Light pole ally up hill

    Run to first light post 5 merkins, second light post 10 merkins, third 15 up to 30

    Mosey walk further up hill where the slope gets a little more intense

    11’s Bernie Sanders up the hill (kind of like the second half of twin team but more upwards) 10 ball dippers per leg, run back to the bottom 1 jump squat, 9 and 2, 8 and 3 so forth and so on.

    Mosey BTTF area (basketball court) for a quick 4 corners Prostitute style all abs

    10 – hello dollies, 20 – American Hammers, 30 – Scrunchy Frogs, 40 – LBC’s

    Numbers / Names YHC took us out

    NMS:

    DTH, Greenbow and YHC ventured out to visit a men’s retreat in Windy Gap NC that Greenbow took YHC to 3 years ago and YHC (God willing) will never take a year off. YHC was able to bring DTH this year and it proved to be every bit as powerful as it has ever been. Thank you Jesus for bringing YHC into this awesome event and prepare the hearts of the next line of men that will be asked to go next year.

    The 4 FNG’s that we brought into the Gloom where from different areas of the country and where in their own right very fit. They probably didn’t expect the high cardio and leg work of a Doozy Q but they where more than up to the challenge of pumping out a few merkins. YHC hopes to see these fine men next year and prays that they will join the ranks of their local F3 community.