Category: Richmond, VA

  • Infamy

    Four posted for a chilly Pearl Harbor Day Punisher. Warm up at southeastern edge of the main parking lot with Invisible Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, and Arm Circles.

    Parking lot tour – involving one clockwise rotation – with 25 stops. First round of 18 Side Straddle Hops per stop. Second round of 25 alternating stops, each, of eight Merkins and eight Jump Squats. Third round with 30 LBCs and 13 APDs. Finish with 16 Overhead Presses. 1941 reps total.

    COT and YHC took us out. Nice job guys.

  • Anything but the mailbox burpees…

    Warm up

    Starting at mailbox 1 do one burpee, mailbox 2 do 2 burpees, increasing each mailbox until the 5th. Plank for the six. Different exercises every 5 mailboxes for 10 rounds.

    Grab rock for sets of 21’s, overhead press, curls, squats, 15’s, and another set of curls.

    Pair up for double check. One partner running across parking lot to do 10 donkey kicks, while other partner does 10 overhead press and 10 curls as many times as they can.

    Over to wall to do donkey kicks. Each person does 10 while others hold position on wall.

    5 minutes of Mary.

  • Who is your favorite Pokemon?

    Great walk today. 3.5 miles accomplished. Great conversations during the walk and even richer conversations during coffee.

  • Kill the Rabbit

    25 strong emerged in the foggy gloom for a 6am beatdown. Here’s what transpired.

    COP: All IC. Dead man hang // Helicopters // DQs // cherry pickers // imperial walkers // LBCs // Crunchy Frogs // Merkins // Werkins // Diamond Merkins // SSH 21s

    Descending Triangle: Start at the Traffic Circle, Bear Crawl to the Street, Run down to the bottom of the hill, Bernie Sanders back up. Round 1: 100 2x Min Climbers // Round 2: 75 LBCs // Round 3: 50 Merkins // Round 4: 25 Lt. Dans. COP for the six. Mosey to the Pennystage.

    Triple Check with a Coupon: P1: Squat Thrusters // P2: Windshield Wipers // P3: Murder Bunnies to the Light pole, run the coupon back.

    Intermission: Head-Shoulders-Knees-and Toes: Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. Repeat 10x. This was YHC’s third attempt to lead this and perhaps the last. Return the coupons and Mosey to Salad Bowl.

    Jacob’s Ladder: Run to the other side of the Bowl, 1 Burpee. Run back to the other side, 2 Burpees. Up to 10.

    Finished with the pax facing the knee height wall. Incline Merkins // Dips // Step ups // Box Jump Burpees x5 OYO.

    Mosey back to the flag. Numerama, Namerama, YHC took us out.

    NMS: Enjoyed introducing the murder bunnies to the pax who did not experience this year’s Iron Pax Challenge. Was great to see so many out today, including a couple guys we haven’t seen in a while. What a privilege to be a part of this group! SYITG.

    “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Victor Frankl

  • What does a Gypsy weigh

    Seven svelte stallions gathered in the gloom to shake out the cobwebs and enjoy a 3C clear morning. We ran the Brookmont route in reverse.

     

    NMS – This is a solid route and we have not run it since we moved the start so it’s a tad long at 5.5. The good thing is that it should be pretty easy to make into a 6 and 5 for next time. YHC backup headlamp died at 550 in DRP – It’s dark in there and a reminder that headlamps and vests are a good idea at Currahee.

    Mumblechatter on par today, including a debate about the displacement of Gypsy at sea level and the impacts of pesky gravity on saddlebags. Some call them age spots I call them ugly, what’s a woman to do?

    Prayers for us all as we enter a new phase of concern, worry, fear, and government response.

    Let’s reach out to our gym and non gym friends and get them right.

     

  • Anything but a hunt for the Twin Team Beast

    A small PAX gathered at Twin Team this morning for a beatdown that went something like this:

    Mosey to the swamp parking lot for COP:

    SSHs, DQs, Russian Soldiers, Helicopters, LBCs, Rosalitas

    Ascending Prostitute Four Corners:

    Using the entire parking lot…

    Corner 1: 10 merkins

    Corner 2: 10 merkins, 20 monkey humpers, return to corner 1

    Corner 3: 10 merkins, 20 monkey humpers, 30 2-count flutter kicks, back to corners 2 and 1.

    Corner 4: 10 merkins, 20 monkey humpers, 30 2-count flutters, 40 2-count American hammers, back to corners 3, 2, 1

    Quick mosey to what is left of the pull-up bars by the swamp for

    11s:

    Jerkins and WWIIs, running to curb and back in between

    BTTF, stopping at every light pole along the way for a burpee.

    4 MOM:

    Crunchy frogs, Freddie Mercury’s, APDs, HTH

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    Announcements:

    • HDHH next Wednesday (5ish) at Hardywood West Creek (we hope)
    • 12 Days of Christmas at No Toll on Tuesday
    • Prayers for Gumbo’s sister who is in the hospital with COVID (she has been on oxygen but is improving)

    NMS:

    Doozy is known for grabbing the Twin Team Q at the last second and then taking the PAX on a journey up Twin Team to either hunt for a mythical beast or do suicides. YHC decided to do a preemptive strike this week and prevent that from being a possibility.

    The 11s today were supposed to be pull-ups and WWIIs but some of the pull-up bars by the swamp have been removed and replaced with nothing (what gives?). With the only remaining bars either too high or too low for pull-ups, an audible was called for jerkins.

    With the size of this AO, the PAX also managed to get in 3.2 miles of running. Not too shabby.

    Thanks Gumbo and Doublemint for indulging YHC this morning. Always an honor to lead…no matter the size of the PAX.

    Enjoy your Fridays fellas! Peace!

  • R.U.D.

    16 or so early morning risers arose.

    Short run: Monument to Grove rectangle. 4s turn at Arthur Ashe, 5s around Allison, 6s were absent.

    Long: Top Golf route

    Bikes: out and around.

    Felt like a good morning to take in the Monument Christmas lights, so off the four of us went. Great job everyone. YHC had a good conversation with Pucker, where I learned a new acronym today – R.U.D. (rapid unscheduled disassembly). The context was the Space X test run this week which appeared to go well other than an RUD ending.

    Bodos’ version of a rectangle has more sides than most of ours, but he made it back no problem. He also says to check out The Sound of Metal on Amazon Prime for those interested in a good flick this weekend.

    -Singer

  • Laying a good brick foundation for Burpees

    3rd F: (Faith)
    ~Thank you Pinto for taking us out as we closed out a killer beatdown
    2nd F: (Fellowship)
    ~F3 Nation 10 yr anniversary convergence has been pushed out to October
    ~HDHH will be at Hardywood West Creek next Wednesday 12/16 starting around 5
    1st F: (Fitness)
    The THANG: Split Q Between Gypsy and Pinto
    WaThoHuk is a 3 mile minimum with pain stations along the way.. this requirement does not include when or how the pain stations are to occur or what is used. Today we had some coupons

    Disclaimer given
    Lets Mosey: it was cold so a nice slow warm up was required:
    2 slow laps around the Pocahontas track and back to the AO launch.

    YHC drives around with the 30lb pavers in the back of the truck.
    Called exercise performed with paver until the timer gets back from a 1/4 mile run around the front parking lot.
    9 rounds. (each pax ran 1.5 miles during this)
    exercises:
    Curls, over head press, LBCs, Sit-up press, Triceps extension, good mornings, Flutter press, High pull, over head pull.
    Put the blocks back and hand off to Pinto.

    Pinto calls a mosey to the Dog park going the looooooong way.
    Perform 15 burpees OYO at the round about.
    Follow Pinto on a run around the park over to the tables
    30 dips at the tables
    15 burpees
    30 squats
    15 Merkins
    30 dips
    Mosey back to AO through the wooded path.
    One lap around the parking lot.
    finish with 25 merkins.

    Done!!
    WTH!!! just happened.

    NMS:
    Q Source – F3 Nation

    As always: text, call, email a pax you have not seen in a while.

    v/r
    John (Gypsy) Boles

  • RIP to Chuck Yeager

    At Timberwolf today the temperatures were 70 degrees and sunny as per usual. There was complaining, but at this point there would be great concern if there was no mumble chatter from the PAX. POG rolled in hot at 5:30am and we were off!

    Mosey around full front parking lot and back to the start for a little:

    COP

    • Invisible Jump Rope
    • Hillbillies
    • Arm Circles
    • Circle Arms
    • Collard Pickers
    • Dead man hang (both legs)
    • Hand Release Merkins
    • Reverse Crunches
    • Freddy Mercury’s

    Mosey to bus lot because:

    Chuck Yeager was a true American hero who carried himself with dignity and achieved much. He did it without calling attention to himself or seeking glory. He started his military career as a fighter pilot in World War II. During the war he shot down at least 5 Nazi aircraft.

    5 burpees OYO.

    Mosey back around the school to the basketball courts because:

    On October 14th, 1947 Chuck Yeager, piloting the X-1, became the first man to travel faster than the speed of sound. Ergo:

    The THANG #1 (four corners)

    • 10 burpees
    • 14 WWIIs
    • 19 Plank Jacks
    • 47 Shoulder Taps

    The day before he fell off a horse and broke two ribs. So lets do it again. Repeato

    The THANG #2 (100s)

    The speed he reached on that flight was approximately 700 miles an hour, so we are going to do 100s seven times to reach that number. PAX took turns choosing the exercise and they included:

    • LBCs (Boberry)
    • SSHs (POG)
    • Squats (Florence)
    • Merkins (Nancy Lopez)
    • Rosalitas (Wilson)
    • Monkey Humpers (Boberry)
    • American Hammers (Tobit)

    Mosey around track and back to the side of school for alternating People’s Chair and 10x Donkey Kicks (3 rounds)

    Mosey to side of school. One sprint behind the school. Then mosey back doing Bernie Sanders, Carioca, Lead off Hops, and a recovery run back to the flag.

    Numbers, Names, Prayer Requests, Announcements (see below), Florence took us out.

    NMM

    Thank you for the opportunity to lead. It is an honor to be a member of this group. Glad to share a little bit of Chuck Yeager’s story with everyone. Have a great day! Be a positive influence on the world!

  • Making an Entrance

    A quiet PAX with one notable tardy member assembled for a beastly workout in the early morning gloom.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm Circles – big and small
      • Merkins
      • LBC
    • KB Beast in the bus loop (10 reps at each stop with a different way to carry the KB between stops)
      • Sit ‘n press with back carry
      • High pulls with right-handed overhead carry
      • Curls with left-handed overhead carry
      • Swings with death crawl
      • Sumo squat with around the worlds as we move
    • COT with YHC taking us out

    White Deer was surprisingly quiet as the morning started.  That meant the PAX could hear Gypsy roll in at 5:31 am NASCAR-style.  Only appropriate for this Charlotte transplant to use his sports car to make such a noticable entrance after a night of “holiday cheer.”  Hard to talk smack on the PAX member that was posting 2x this morning with a post-KB running workout.  Enjoy that nap this afternoon Gypsy.

    Solid work from the PAX today as the death crawls were reminiscent of the murder bunnies from Iron PAX. 

    The F3 10 year is now in October.  Start preparing your body for CUSAPs and your liver for fellowship.

    God is good all of the time!

    Attila