Category: Richmond, VA

  • Step into the Freezer

    15 PAX members joined YHC in a soupy August morning for a jaunt around Mary. Here’s how it went:

    Mosey to field.

    Warmup: SSH, Don Q, Squats, merkins, mountain climbers, rosalitas, Freddie

    Dirt track work: partner up, run opposite directions to other side, meet up and perform exercise. Return to beginning and plank. First round- 20 merkins. Second round – 25 PLTs. Third round – plerkins. Fourth round – 25 PLT to side.

    Dora – 50 burpees, 100 WWIIs, 150 merkins. bear crawl 1/2 across tennis courts, run back. Audible after 50 burpees and run the entire length of the tennis courts.

    Triple check – people’s chair, box cutters, run across blacktop, backwards run back.

    moleskin:

    Serving up some humidity and humility this morning, YHC quickly learned the bear crawls during dora were not the way to go. Sometimes the suck can simply take an audible every once and a while. Congrats to Ronnie’s 2.0 for not splashing merlot after the various pre-workout conversations involving other 2.0s. Thanks to Swirl giving YHC the heads up on the site to maneuver the workout around other tomato groups, it’s been a while in the Q seat at Mary.

    Good luck to our BRR teams. No seriously, good luck, TYA’s not even going to tip you off as to what legs you’re running until you’re en route. Savage and awesome.

    Announcements: Sept 18 – Vinnie has the field day Q, sign up with the nano region leaders if you’re interested in joining. Sept 25 – retreat.

    -Singer

  • WDog 12 pack

    We had the makings of a party when 12 men grouped up for a hump day early morning workout and here is what went down:

    We mosey out to the first crop circle and run 2 laps then circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm circles (10 small, 5 big, Reverso)

    THANG

    We mosey to second crop circle at the top of the Triangle. This is a YHC favorite where we Brocode the following:

    20 merkins, then lunge to the other corner of the triangle at the top of hill, run/jog down the hill, 20 LBCs, then Bernie Saunders to the top then repeat this routine 2 more times.

    We mosey to the Ha’ Penny stage and everyone grabs a coupon circle up and partner up. P1 touches 6 trees as the timer while P2 curls the block. Then P1 performs curls while P2 touches 6 trees. WE repeat this 2 more times; however, the block exercise the 2nd time was ketlle bell swings and the 3rd time back to curls. We return the blocks.

    We mosey to the cage and partner up again where P1 runs to hydrant and back as the timer, P2 performs 5 pull ups, 10 merkins and performs squats until P1 returns . Then P2 runs to hydrant and back and P1 performs 5 pull ups, 10 merkins and performs squats until P2 returns. This completes one rotation and we perform 3 more rotations.

    Mosey to bowl and from bottom of bowl to the top we bearcrawl, then go to block wall and air chair until the 6 arrives. 10 Donkey kicks then wall seat. 10 More donkey kicks and sit.

    Mosey back to flag for Numberama, Namerama.

    YHC took us out in prayer.

    Great seeing a group today, enjoyed partnering with BT and Angus today way to push it today. It was an honor to lead this morning and I will see you in the gloom. Cheers!!….CB

  • No Kettle Bell for you

    An even set of 6 Davillians arrived on this humid Wednesday to take a break from Kettle bells and get in some IPC practice.

    This is how it went down

    Grab a cinder block and head to the bus loop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Arm Circles

    THANG

    IPC Prep Modified – Starting at the entrance of the bus loop complete 10 Burpee Block Jump Overs then 25 Leg Raisers with Block held high. Run to the first light pole and back. Then complete 9 Burpee Block Jump Overs then 25 Flutter Kick + Press. Run tot he second light pole back. Rinse and Repeat while decline the Burpees by 1 then down to 1.

    Mosey back to the flag

    1MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    With less than 2 weeks till the start of IPC it was time to get the PAX back in the grove. This workout was a modified version of Week 4th challenge from 2018.

    The now KB caught the PAX off guard a little bit but after a a few burpees were completed the mumble chatter got back to normal

    ANNOUNCEMENTS

    SPIT ON THAT!

  • Source of Leg Discomfort

    Eight denizens of the greater SOJ geographic area linked up once again for another round of fun that we call Source of Truth. We were evenly divided between bootcampers and runners. The high humidity and illuminated football field left little doubt that a good time would be had by all. Here is a brief summary for your viewing pleasure:

    Mosey to the lower parking lot for warmups:
    walking Russian Soldiers, walking Helicopters, walking Big Arm Circles, Forward Straddle Hops, Hillbillies, Lunge Walk, LBC’s, Hand Release Merkins.

    Mosey to the track area for Exercise One:
    3 rounds of the following:
    50 jump squats, 20 pole smokers, Bear Crawl up the big staircase with a merkin every other stair. Run around to the grass hill and Crab Walk down. The Pax split up and did these OYO.

    Mosey to the upper football practice field for Exercise Two:
    Divide the field into 1/4, 1/2, 3/4, and full. Run and do 10 exercises at each interval:
    WWII sit ups, Heels to Heaven, American Hammers, Hello Dolly’s, Alabama Prom Dates, Freddie Mercuries.

    Mosey to Victory Hill – 7 times run up and down, alternating PAX

    Exercise 4: Battan Death March – line up and Bear Crawl down the field – man in the back does 5 burpees, then run to the front.
    *mercifully called due to time constraints.

    Back to the flag for numbers/names/announcements.

    YHC took us out.

    Final thoughts: Outstanding effort by all today. For unknown reasons, that upper football field was absolutely soaked; despite a lack of rain or any visible sprinkler system. Defied the laws of nature! We were all drenched and covered in grass and mud.

    Runners were looking strong! I heard they completed 5.5 miles or so. Those guys have been getting after it preparing for the marathon. Well done.

  • Stache Bros vs. the World

    Stache Bros vs. the World

    Gents, it has become tradition at the annual inaugural F3 RVA retreat to have a friendly little Cornhole competition. Somehow YHC has twice snatched defeat from the jaws of victory along with everyone else not sporting a fuzzy caterpillar. Find a partner and start training, this year the Stacheholes go down. The rules are simple, throw the bag into the hole. Tournament is double elimination and there’s a mighty fine prize on the line. Highly recommended that you and your partner represent different nanoregions. Retreat is September 25th, tournament will start mid-afternoon. Sign up here:

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=53036266

  • Kubota, wherefore art thou?

    On a humid morning, 6 of us stood around saying “Where is the great Kubota?”. Is the commute to First Watch too long? Admittedly, 6 is a good number for triple checks so it was OK.

    COP: DQs, Dead man hangs, merkins, ACs, LBCs

    Exercise 1: Loop around the church 3 times (about 1/4 mile each). Do 20 SSHs, 20 Carolina Dry docks, 20 heels to heaven and 5 burpees at each speed bump (10 total) on each loop. EF Hutton was the fastest (Snuff was a bit unfamiliar with the territory).

    Exercise 2: Triple check with chicken peckers, WWIIs and a run around part of the parking lot. The chicken peckers/modified to balls to the wall were quite the challenge.

    Exercise 3: Mosey to home base parking lot. Grab 4 coupons. Rotate to chest press, bicep curls, flutter kicks, coupon squats and coupon swings. Pacer runs to the end of the parking lot and back.

    Finished with dead man hangs and then announcements (Field Day, Sit and Sip in Amelia and Iron Pax – sign up if interested) and then prayer. Pray for full recoveries for all those with COVID including Bodos and Gypsy.

    It is good to Q.

    Fireman Ed

  • How long until Fall??

    3 met in the gloom to sweat out as much water as we could. A small but faithful group for WTH pushed on in the quest for our summer beach bodies and preparations of Pumpkin everything coming our way.

    The thang:

    Mosey to Short pump park, warm up with Dead man hang, Russian soldiers, Don Q’s, Merkins, LBC’s and we are off. Head up to Broad street and east over to West Broad Village, stop at Nissan dealer ship to admire some vehicles while doing 20 merkins and 20 WW2’s. Continue to Trader Joes parking lot for some 4 corners fun. First set was 5, 10, 15, 20 Jump squats, 2nd set was hand release merkins, 3rd set was Freddy mercuries 10, 15, 20, 25 – 2 counts. Mosey into the town homes of West Broad Village. First street Lunge walk @100 yards turn and Bernie to end of road, run to next street. 10 merkins, sprint to end of road, 10 more merkins, run to next block, 10 reverse crunches, sprint to end of block, 10 more reverse crunches. run east toward pond and then back up to main road and back to flag by way of Three Chopt. 1 long loop around parking lot, circle up 30 LBCs in cadence, plank up 1 min, right hand up 30 seconds, left hand 30 seconds, recover. 3.2 miles run and 10 gallons of sweat scattered around the path we made.

  • Benjamin Franklin Ménage a Dora

    A sleek cinco honorable hombres joined Tryhard to try something new-ish. Chisel (back in town) put a request in for chest work, so here’s how it went down:

    The THANG:

    COP #1:

    • Form up on the BBall court for a usual DTH Warmerama called IC

    COP #2:

    • Mosey to the lush field and partner up for x3 rounds of PLT’s x25 each

    COP #3:

    • Mosey to the Pavilion for a Benjamin Franklin Menage a Dora:
    • x100 Reps per Round, x5 Rounds, different partner each round
    • x100 Derkins
    • x100 Lunges (2-ct)
    • x100 Alternate CNMerkins with Diamond Merkins
    • x100 Hallelujah Flutters (2-ct)
    • x100 Alternate Werkins with Ranger Merkins
    • Partner runs width of Field and back

    COP #4:

    • GrabAss – Q calls a name, PAX chase the rabbit, first hound to slap the rabbit calls x20 reps of an exercise
    • Complete x6 rounds around AO BTTF

    COT:

    • Counterama #6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Awesome work this morning gents, and welcome back CHISEL! It’s also been a while since Cooper has posted and he wanted YHC to share that he had a great time, but that LastCall made him a little uncomfortable with the prolonged rough patting… 😕 SYITG, YHC, DTH

  • BRR

    Two weeks out to the BRR. Still time to come join the fun if you want. For those looking for a free trip away with the boys, we could use one more driver. We leave on Thursday at around noon and return sunday morning. If you would like to run, we currently have two teams, one of 8 and one of 10 runners. We could fit you in if you had the desire.

    One observation from YHC with a little perspective of being slightly older than the average F3 guy. When you are young, there is always next year to do that cool trip or cool thing. Time seems limitless and there will always be another opportunity. Well, the older you get, the more you realize that you have to grab the opportunity when it comes along. You will always be busy or have an excuse why not to grab life by the horns. Don’t wait until its too late. Live your best life TODAY.

    TYA OUT

  • GROOOOOOOVE

    Nice Tuesday morning for a run. 18 extracted themselves from the fartsack and made it to Spider run. Route was up the hill to three chopt, three chopt to Groooooooove, Grove to oak, Oak to Hillcrest and then back to the start. 4 milers double back at beginning of Oak, 5 milers at the end of Oak, and six milers go all the way.

    NMM

    Mileage was a little short today. Change of starting venue takes about a 1/10th of a mile off the routes. Plus, the mileage for this route have always been a little shy of their milestones. Next Q, I will make up the mileage to everyone and give some free mileage to folks…

    Steamy morning out there today. Everyone was really excited when I announce we were going be running on Grove. Only one of the three biggest fans of Grove was there, that was Saab. The other two Sippy and Marv were absent, so we will have a repeat performance for them when they are back.

    TYA OUT