Category: Richmond, VA

  • Mens Health

    5 Regulars and 1 FNG posted on a Sunday morning for run on the trails (or roads). South side to north side was called. Faceplant took to the streets (missing saab).

    NMM

    YHC pulled into the parking lot to a pretty empty lot. Two cars, one parked in the normal location and one parking rather crooked in a weird spot. After YHC got ready for the run, the drive of the second car got out and asked if I was with F3. After introduction, he let me know that he had seen an article in Men’s Health about F3, looked us up on the interweb, and found this workout. Just moved to Richmond from Colorado Springs, airforce guy and father of 1 with more on the way.

    As we entered the trails, I was thinking about the FNG and whether he was experienced on trails. As such I was preparing my “Head down, Feet up” advice when I look up and dragged my feet on the ground and took a nice spill. No damage, but lots of dirt stuck to my sweat. Started itching about halfway around the loop. Took a dip in the river to clean off. When I arrived home, I had a dozen or so huge welts on my back. Not sure if it was spider or spiders, ants, or something else. But something irritated my skin.

    TYA OUT

  • 3 cop cars for 6 PAX

    Six studs were not deterred by the strong police presence although a lack of Q made it a hot potato:

    Honeydo COP: SSH, Russian Soldiers, Don Qs, Reverse Crunches, Scorpion Kicks, and Merkins.

    Pinto Q: Mosey to PES for Dora: Merkins, Squats, LBCs. Hand to Bacon Bits: Triple check of WWIIS, and Peoples chair. Mosey down to track: Triple check again of Dips, Step Ups & Flutterkicks.

    Fireman Ed Q: 2 times bear crawl up hill w/ 10 SSH at top. Mosey back to COP spot: Burpees each parking spot then Heels2Heaven at end of lot. Lighthouse Q to finish of Curb Crawls to 6 and down. Finish with some mary.

    NMS: PAX arrived to find a triplet of Henrico’s finest in our normal parking spot. Once they realized Handshake was not going to post they sped off and we got after it. YHC loves the irony that the pay-group only uses half the parking lot while the combined AO has some much for us to play with. This new group will get a chance to watch us take on the IronPAX next month.

    Prayers for those still recovering from COVID.

  • Royal Burpee

    5 guys showed up to pay homage to the man, the legend, Royal Burpee. Royal was a physiologist studying for his Ph.D. at Columbia in 1939 when he came up with his now legendary exercise. At first it was only used as a test for physical fitness, not an exercise to be done as many times as we do them now.
    In honor, today we did a bunch of burpees

    burpees the royal burpee way slaughter starter
    COP — 5 of an exercise, 1 burpee after every 5, multiple sets, always end with burpee
    Here are the exercises:
    SSH, arm circles, russian soldiers, copperhead squats, mountain climbers, btt kickers, split jacks, plank jacks
    one end of the parking lot to the other, 5 broad jumps, 1 burpee all the way up, on the way down we switched to 5 lunges and 1 burpee
    triple check — side to side burpees, sumo squats, suicide
    not a dora — 50 ww2s, 100 merkins, 150 jump squats done in sets of 5 10 15

    Fun times this morning! See you in the gloom!

  • Pizza and a Beer

    4 guys posted on an empty stomach while 1 came in hot having polished off a slice with a cold one.

    Mosey to front lawn

    COP (IC)

    • Don Quixotes
    • Copperhead Squats
    • Imperial Walkers
    • Helicopters
    • Hand Release Merkins
    • Flutter Kicks
    • Ball Dippers

    Mosey to the Bus Loop

    Curb Crawl

    • Decline Merkins – Bearcrawl – Incline Merkins – Crawlbear : 1 to 5 and back down
    • Repeato

    Mosey to Soccer Field 1

    Touch a Tree (3 rounds)

    • P1 – Touch 5 Trees
    • P2 – Jump Squats/ Heels to Heaven/ Crabcakes

    Mosey to Soccer Field 2

    4 Corners

    • 10 Merkins
    • 10 Merkins/ 20 Jump Squats
    • 10 Merkins/ 20 Jump Squats/ 30 2ct Mountain Climbers
    • 10 Merkins/ 20 Jump Squats/ 30 2ct Mountain Climbers/ 40 WWIIs
    • Reverso dropping last round

    Mosey to front left of School

    • P1 – Bearcrawl to lamppost and run back
    • P2 – People’s Chair/ Donkey Kicks/ Donkey Punches

    Mary – Box Cutters, Reverse Crunches, Flutter Kicks, APDs, American Hammers

    Ring of Fire

    Stretchorama

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived with not a whole lot planned, but by the end it felt like a whole lot got done.  Perhaps the heat, perhaps the humidity, or perhaps the pepperoni, either way all the PAX seemed to think it was rough.  YHC was a little shaky on the Curb Crawl commands, but it got sorted out and thanks to Offshore there was no shortage of crawls nor merkins.  40 WWIIs doesn’t seem like that much until you do it, especially with a jagged rock poking your lower back.  Punisher actually makes YHC look forward to Mondays, highly recommend morning guys give it a visit sometime.

    ANNOUNCEMENTS

    Third Annual First Inaugural Retreat 9/25 (cornhole sign up coming, get a partner now, preferably from a different nanoregion)

  • Running from ET

    It has been a while gathering at the ET at the Breakfast club. YHC was greeted by three strong men to head out to the dogpile. The route was typical ET route running through the Carytown and around the lake and ran back from the dogpile. It was approximately 4.5 miles.

  • Looking for F3 “Clown Cars”

    I am trying to track down a guy whose F3 name is “Clown Cars” — possible last name is “Tedesco.” He participated in the GrowRuck a few years ago. Any leads would be appreciated — especially a hospital name and mobile number. Thanks! F3 Johnsonville (flbiggs@gmail.com)

  • Paula Abdul, Obama & Dolly Go to a Bar

    2 SOJ regulars showed up to Rock N Roll to hang with Paula Abdul, Obama and Dolly. Here’s the scoop :

    Warmarama :

    Warmup 1/4 mile run around parking lot, through playground trail and back

    20 SSH IC

    10 Don Q’s IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Cherry Pickers IC

    THE THANG :

    Merkin Mile – do 25 merkins after each 1/4 mile run (Total : 100 merkins, 1 mile). Followed the same loop we did for the Warmarama.

    Mosey to basketball court

    COP :

    Never Cross Dolly’s 30x IC (This is a Dolly while sitting up with your arms in Iron Cross position)

    Outlaws (15 to the right IC, 15 to the left IC)

    Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you on the ground. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds in center position, right position and left position. (We did 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left, 15 seconds in the middle)

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court 

    Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato across basketball court

    Mosey to stairs by baseball fields

    Paula Abdul set of merkins up the stairs (bear crawl up 2 steps and do 1 merkin, crawl bear down 1 step and do 1 merkin. Repeato to the top of the stairs)

    Mosey back to parking lot and Ole Glory

    1 minute of Pole Smokers

    1 minute of LBC’s

    DONE

    COT :

    Doozy had a great trip to F3 C’ville over the weekend. They are doing some great things for men in recovery from addiction to help them get in shape, learn a trade and find a job. It’s given Doozy some things to think about possibly implementing in RVA for the future.

    Prayers for marathon runners as they train and our PAX on IR

    YHC took us out in prayer

    NMMS :

    Doozy enjoyed the Not-So Lazy Boys and Obama’s as some new exercises to do. YHC enjoyed the push as always from Doozy.

  • It’s the Humidity

    COP – SSH, DQs, Russian Soldiers, Helicopters, Merkins

    Pair up – run up Lindsay Court while partner bear crawls, lunges, bear crawl burpee (ask Last Call)

    Triple Check on West Drive Circle – Flutter kicks, Squats, run the circle

    Triple Check #2 at TES parking lot – lunges, LBCs, Bernie Sanders to fence and run back

    Mini-Dora – 50 Merkins, 100 Squats, 150 two count LBCs while partner run the loop

    Finish with 1 minute wall sit. Numberama, Namerama.

    Welcome Ripcord to Hoedown!

  • The Bridge Charlottesville is changing lives

    1 lone PAX (YHC) made an 1 hour 15 minute trip to Buckingham (Charlottesville Area) to make a GP appearance and just visit a new AO.

    COP: SSH’s, DQ’s, 3rd Graders (Cherry Pickers), Imperial Walkers and Merkins

    No mosey: 21’s PAX does SSH’s in cadence while Q counts to 6 and then stops. PAX is supposed to count in their head to 21 and stop. If not in sink PAX does predetermined exercise, PAX never did get in sink. Don’t remember all the exercises but there where many Burpees, Merkins and Ball Dippers

    Again No mosey: 6 minutes of Mary with WWII’s, an odd new one YHC will bring home they called plank jack but not how we do them and American Hammers

    Numbers / Names

    NMS:

    WOWWWWW, what a program. You have got to go to this AO. This facility take in guys that have had addiction issues of one sort or another and for 6 months they rehab, learn new skills (HVAC, Auto mechanics, plumbing and more) then they job place them with their new skills and put them in a half way house. Once they graduate from there they have more options. Also once they are at the halfway house F3 Charlottesville has an AO for them to go to call Green Trees. God has been laying some things on YHC’s heart lately and this program just changed my direction and plans.

    YHC will be planning another trip to the Bridge in September if anyone wants their world rocked

  • International homeless animals day at Dogpile

    10 gloom warriors took to the verdant fields of Dogwood Dell this morning for a beatdown that went a little bit like this:

    Mosey to the second circle, turn back to first. COP. Standard stuff like 24 SSH, some other stuff…

    Short trip to the Triangle, 5 burpees OYO. Each man bear crawls the top leg of the triangle, 10 squats, run down the hill, 10 WW2, Bernie up the hill, 10 Carolina DD X 3

    Mosey towards pipeline, stop at cul-de-sac for 5 burpees OYO

    Triple Check at pipeline. P1 lunge, P2 flutterkicks, P3 runs the pipe loop. Kinda dark, watch your step.

    indigenous people run up Love Hill to the Valley of Despair. Start a Lindsay – 10 dips this side, 30 Merkins the other side of the brush pile. Have a civil discussion about science and politics, audible, back to the flag.

    Lab Rat takes Pax through some Manteo Yoga. Thanks Lab Rat.

    Announcements – See Lab Rat if you are interested in some Ultimate Frisbee games that happen around Dogwood Dell.

    Prayer Requests – please pray for the doctors, nurses and staff tirelessly working with the sick. Please pray for all the kids going back to school and their families – hopes for a successful year. Please pray for our brothers currently sick or quarantining and for their familes.

    Neutral took us out.

    NMS – Good times this morning boys, thanks for letting me lead. Saw the Q was open last night and grabbed it. Was doing some back of the napkin planning before hitting the fartsack and the M suggested I go with a theme. I told her it was going to be just a boring old school DP. She did some quick googling and told me that it was going to be International Homeless Animal Day and Scungili Day. So, that was the theme. The 24 SSH were in honor of the show 24 and Jack Bauer was a big supporter of animals. There you have it.