Category: Richmond, VA

  • Frozen Rainbow

    4 men and YHC’s 2.0 braved a frigid Wednesday morning to hoist some cold iron.

    Mosey to front of school for COP: SSH, merkins, LBC’s, Imperial Walkers and helicopters. Head back over, pick up our KB’s and straight into a triple check. Timer ran around the drop off loop, rest of PAX alternated b/t halos and situp presses. Once complete, PAX headed to grassy area for Don’t Drop the Soap (hold KB out at full arm extension for as long as possible), lunge to second lightpole and back after dropping it, 3 sets.

    Mosey back to drop off area for form check workout: do 30 reps each of swings, tricep press and goblet squats, all at one half to three quarter speed, paying close attention to technique, the slower the better.

    After the PAX completed this, YHC led them in stretching for the last 5 minutes.

    Numberama, namerama, YHC took us out.

    NMS

    YHC’s 2.0 has been asking to come to a F3 workout for a couple of weeks, and so of course YHC fulfilled that request on one of the coldest mornings of the year. Prior to heading out, YHC asked Rainbow to stand outside for a few seconds to test if she was warm enough–got a thumbs up, so off we went.

    Within a few minutes of arriving, Rainbow was being encouraged to not listen to the Q and being told she did the exercises better than YHC, so, pretty typical mumblechatter. It was indeed a pretty cold morning, and the PAX was always appreciative of the chance to run instead of holding onto cold metal. As always the PAX was encouraging to the 2.0, she held her own while learning some new exercises, and YHC was very proud of her effort and results.

    As usual, I have No Idea what I’m doing….

  • Okay, No Man Killers!!!!

    8 chilly pops rose from the fart sack with no Q on the sheet, so YHC took the helm amidst mumble chatter about Man Killers.

    Mosey to the COP

    DQ’s, Helicopters, Cherry Pickers, Moroccan Night Clubs, Hill Billie’s, Russian Soldiers

    Mosey to the back alley

    Lunges, Box Jumps and mosey around the corner to the stairs

    Mosey to the track

    Half lap track work

    At each end of the track do exercise meet back at the first end repeato X4, Burpees X10, American Hammers X10, Squats X10 and ???? to cold to remember

    Mosey up the stairs to the back alley Lung, Box Jump and mosey our way back to the bus parking lot

    Parking lot tracers

    Back to the start, line up on the first lot Parking Lot Crawls to 10 starting at one and increasing by 1 each lot

    Finish out with several varied run exercises

    BTTF

    30 seconds left, get every ones attention by starting Man Killers to 10 but ran out of time

    Numbers/Names YHC took us out

    NMS:

    We ran out of time before we could get to the best part of the workout with Man Killers. YHC had thought about signing up for the Q the night before but missed the opportunity so when the PAX arrived still with no Q on the sheet YHC decided, why not.

    Moroccan Night Clubs brought to you by my Thanksgiving trip to Fort Mill, SC you’re welcome

  • My Count is True

    Ten strong launched pre-dawn (and pre-WDOG) and set the First Watch of the day. Weather conditions remained steady at sunny and 70, exceptional for early December. The Q cannot find his actual watch, so Honey Do called “close enough” at 4:59:45. Apologies to any PAX who showed up on-time.

    Mosey around the parking lot and across to the front of the church for the COP

    SSHs
    Dead Man Hang
    Its
    Helicopters
    HRMs
    LBCs

    The PAX (well, those who are old enough to remember) were reminded of a long-ago Q with the cadence. “You can do it,” “stay with me now,” “my count is true.” Some PAX found this inspirational. Good for them.

    Mosey 10 Feet to the church steps for Touch-a-Tree

    Triple up for Touch a Triple Check. Directions…blah, blah, blah. There are 7 big trees (not bushes or little trees, Splinter). If the plant is shorter than you, it does not count. Touch every darn one of those big ones. Swap places with your partners. Do this three times. Non-runners do WWIIs and Derkins. This worked so well, YHC plans to do it again soon.

    Slow Mosey Around the Church Building. At each “sign,” meaning a thing attached to a pole or post in the ground and having standard letters of the Latin alphabet, stop, drop to the ground, and perform 5 WWIIs. If the sign is a handicapped sign, do 5 Lt. Dan’s.

    YHC drove around most of the building this morning counting signs. Alas, “most” and “all” are not synonyms. Turns out there are about 10-12 signs in a very small area that was not re-conned pre-Beat Down. Happily, the PAX pointed out that the bushes there are very well manicured. The PAX also adapted (and griped). YHC apologizes.

    Assemble on the back steps of the church for a triple check. One man carries a high-end tire (They are beautiful tires. The best. Lotta people are saying those are the best tires. Very classy.) to the fully bricked-in garbage area (again, very fancy) and back. Remaining partners do balls-to-the-wall and reverse crunches.

    Continue the mosey around the parking lot with 5 WWIIs at each sign.

    (At some point during this exercise, a small group assembled at W-Dog, patted themselves on the back for successfully awakening, and started to exercise. Good work, fellas. Way to get after it. You should take pride in starting second.)

    Mosey back to the parking lot for a little Lindsey. Or, Lindsay. Or, Lin-zee. Or, Lin-z. Or,…

    Pick up a block. Do a total of 40 flutter kicks and squats (with block). Debate with your neighbor the possible varieties of counting to 40. Run to roughly the 4th tree in the parking lot. Stop. Repeat the above. Do this again and again until mental exhaustion or time.

    Number-am-a, Name-a-ram-a, Announcements, YHC took us out.

    NMS:

    Lots of griping today about the WWIIs. Lotta griping.

    Anniversary of YHCs Dad going home to God on Friday. 10 years. Let’s keep Mom in our prayers – big day for her.

    OSOTW goes to eHarmony who has developed enough self-confidence at F3 to have his VQ next week. Way to go. Little #$*(er.

    UpChuck spits the bit.

  • The best AO is…. W Dog

    I said what I said. 4 men excited to take on the day. This is how it went down:

    Warmarama 
    SSH
    DON Q
    SSH
    ARM CIRCLES
    FLUTTER
    MERKINS
    SSH

    Mosey to find some Coupons
    3 rounds – partner Coupons
    Partner 1 run to down the hill, run back
    Partner 2 CURLS
    Repeat
    Partner 1 run down the hill, run back
    Partner 2 overhead presses
    Repeat
    Partner 1 run down the hill, run back
    Partner 2 Brick burpees
    Repeat

    Mosey to the field.
    1. Coupon run to the 50 drop coupon and run to the end and back. Grab brick on the way back.
    2. Coupon Lunge to the 50 drop coupon run to the end and back, grab brick on the way and lunge back.
    3. Coupon run the 50, drop coupon run to the end and back, grab brick on the return.

    Mosey to Amphitheater.  
    Top of the steps Alternate Coupon exercises on way down.
    10 curls
    5 overhead press
    10 lawnmowers
    Mosey back to return coupons 

    Indian run back to the flag. Right on time.

    NMS

    YHC was up at 4:00am way way before the alarm was to go off. I’ve missed some back to back mornings and the lord wasn’t going to let me miss another. What a beautiful morning. Thanks men for allowing me to Q today. This group continues to be a life saver and I appreciate each and every one of you. Go take on the day!

  • Hand-Release December

    12 fighters stormed into the Atlee High School parking lot for a fun-filled December kick-off morning that went something like this…

    Mosey to one of the fields behind the high school.

    COP All IC – 50 SSH, 10 Don Quixotes, 10 Helicopters, 10 Hand-Release Merkins (HRM), 20 Imperial Walkers, 10 HRMs, 15 Crab Cakes, 10 HRMs, 30 LBCs, 10 HRMs

    Mosey down the road to the far end of the football field parking lot. Plank for the six. 10 HRMs upon full arrival.

    Four Corners – Bear crawl to the first corner, 10 jump squats, Run to the second corner, 10 heels-to-heaven, Crab walk to the next corner, 10 broad jump burpees, Run to back to the start, 10 two-counter flutter kicks

    Mosey to the football field entrance.

    Touch a Tree – Touch a tree, return to the start, 5 HRMs – repeat this touching a different tree with decreasing the HRM by one until down to 1 HRM.

    Mosey on the road back to the flag. Stop to do 2 HRMs at every speed bump.

    Numerama, Namerama, Spit took us out

    NMS

    YHC has not led a workout in many months but saw the Q sheet open for DaVille and decided to take it. The PAX seemed to enjoy cranking out 50 SSHs IC in the COP like nothing had ever changed. The mumble chatter was strong at the start but seemed to die down quickly after the HRMs started going.

    Fabio showed Crab-walking skills during the Four Corners but that wasn’t going to stop Spike from catching up after the broad jump burpees. The PAX went to work and knocked out the workout.

    It was a “hand-release December” start today and it felt great to be out there with the PAX!

  • Honeydo Fart Sacks

    It was a dry morning, but the dashboard temperature was deceiving.  A strong wind re-introduced the PAX to the wind chill factor.  Unaffected, 8 noble warriors surged forward at HBR.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hangs
      • Arm circles – forwards/backwards, big/small
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – 1 burpee for each parking space followed by a chaser of 20 WWII sit-ups and 20 APDs (repeat 3x)
    • Curb crawl ladder – up to 6 merkins and then back down
    • AMRAP pull-ups x2 – PAX does reverse crunches and flutter kicks, then storm squats for the 2nd round
    • Mosey to the football field for a mini-Michigan
    • Mosey back to the parking lot with a Bernie up the slope
    • COT with YHC taking us out

    Great work from the PAX today.  Great to have Choppa back in the fold from VMI.  Let it be registered that Honeydo started a text string on Monday evening requesting that the PAX stay dry at HBR.  Now go look at the PAX that posted, where is Honeydo?  Swallowed whole by the fart sack and a faulty man sack.  His presence was missed, as Handshake believes that he is not fully capable of posting in consecutive days.  Still odd that he was making pleas to the Q on the eve of this beat down, which were honored. An unfortunate casualty.  Here is to brighter days ahead for our comrade!  T-claps to those men who were able to overcome the fart sack and got ‘ur done this morning.

    God is good all of the time!

    Attila

  • 20 Corners

    Crazy Florida man on the loose at NoToll this morning took over the Q. Goes by code name Florence. He was last seen running pantless down Robious Rd. Please call the authorities if you see him. 

    Warmarama :

    10 four count SSH

    10 four count Don Quixote’s

    The Thang : 

    All PAX together do 4 corners at every area we can find at Huguenot Park. When finished at one area, all PAX run together to the next area. 

    Tennis courts 1st exercise – 25 merkins

    Tennis courts 2nd exercise – 25 four count flutters

    Tennis courts 3rd exercise – 25 squat jumps

    Tennis courts 4th exercise – 25 four count plank jacks 

    Parking lot 1st exercise – 25 merkins

    Parking lot 2nd exercise – 25 four count Freddie Mercuries

    Parking lot 3rd exercise – 25 double count ball dippers

    Parking lot 4th exercise – 25 four count mountain climbers

    First Soccer Field 1st exercise – 25 merkins

    First Soccer Field 2nd exercise – 25 leg raises

    First Soccer Field 3rd exercise – 25 double count stationary lunges 

    First Soccer Field 4th exercise – 25 donkey kicks

    Second Soccer Field 1st exercise – 25 merkins 

    Second Soccer Field 2nd exercise – 25 four count Freddie Mercuries

    Second Soccer Field 3rd exercise – 25 copper head squats 

    Second Soccer Field 4th exercise – 25 SSH

    Third Soccer Field 1st exercise – 25 merkins

    Third Soccer Field 2nd exercise – 25 WWII’s

    Third Soccer Field 3rd exercise – 25 burpees

    Third Soccer Field 4th exercise – 25 double count Spiders

    Mosey to parking lot for build a bear : bear crawl to each parking spot line and do increasing reps of Merkins at each line going from 1 rep at the first line up until 10 reps at last line

    Mosey back to flag and circle up for Abs session :

    50 four count LBC’s

    25 four count Hello Dollie’s

    25 four count Rosalitas

    1 minute of flutters 

    DONE

    COT :

    Stache-A-Palooza this Saturday at Dogpile. Ask Gumbo or Vinny for tips on how to grow a lip caterpillar. 

    Prayer: YHC

  • Mount Three Fingers

    Mount Three Fingers

    Fourteen able bodied adventurers plus one bunny chaser gathered for instructions for this week’s Spider Run. Instructions were provided and everyone was thrilled. Variation of Mount Henrico with a few fingers and maybe a thumb thrown in there for good measure.

    Route
    West around baseball field, left on College, right on Lakewood, right on Wood, left on Baldwin, quick jog across Westham, left on Baldwin, left on Rock Creek, cross Forest to University.

    First right to ascend and descend Essex. 4s return home.

    Fives and Sixes take right on University and ascend and descent Dinwiddie and Nalla. Fives return home while sixes repeat Dinwiddie and Essex on the way back.

    Numbers, names, no announcements. Silence for prayer this morning.

    Moleskin
    The blood was cold but flowing this am. By all accounts it seemed to be a vibrant group. YHC enjoys these routes as you get to see everyone multiple times regardless of your pace.

    Instructions were perfectly clear; however, Singer decided to chase the bunnies down an alternate path for a while. Others commented on the preciseness of the 5 mile route (or inprecision of BTs watch). Either way a good time was had by most.

    Splinter

  • Signs, Signs, Everywhere There’s Signs…

    ***ing up the scenery, breaking my mind, do this, don’t do that, can’t you read the sign? 4 Pax followed the signs to Punisher. Here’s what followed:

    EF Hutton Q

    Mosey a couple of laps around the parking lot. 

    COP

    • DQs
    • IWs
    • Helicopters
    • SSHs
    • Freddie Mercurys
    • Flutter Kicks
    • HRMs

    Mosey to tree at intersection of Laburnum and Hermitage

    Tree Line Escalator – Exercise at 1st Tree, Run back to start, Exercise 1st Tree + 2nd Tree, Run back to start, Exercise 1+2+3, Run…..Exercise 1-7 (20 reps of each exercise)

    1. Merkins (140 total)
    2. Squats (120)
    3. WWIIs (100)
    4. Monkey Humpers (80)
    5. Carolina Dry Docks (60)
    6. Flutter Kicks (40)
    7. Burpees (20)

    Quick bit O’Mary

    UpChuck Q

    Tesla’s Signs (Yes, YHC knows someone else sang it first)

    • 5 WWIIs per Sign (Adjust to Freddies and Reverse Crunches with a Crabwalk between)
    • 3 Burpees per Pole
    • 5 Lt. Dans per Handicapable Sign
    • 10 2ct. Flutter Kicks for Sign with color?

    Mosey around parking lot

    Quad Check (3 maybe 4 rounds)

    1. Run
    2. Monkey Humpers
    3. HRMs
    4. Bama Prom Dates

    Numberama, Nameorama, COT

    MOLESKIN

    With Chum off in parts unknown, YHC stepped up and roped UpChuck into a hot potato Q.  With Animal’s transportation at risk for Grant Theft Cycle the Pax kept it close to the parking lot.  Holton Elementary sure loves their signs.  And UpChuck is starting to believe YHC may be a one trick pony.  As always, good to see the Triple Haters out pushing themselves, but not hurting themselves.  Chum, come back soon.

    ANNOUNCEMENTS

    Animal and Flea’s band Wrong Worshipers will be recording an album soon– Congrats!

  • Who lost the key?

    5 would be fartsackers arose to put an end to November and to start a new week off right. As YHC arrived Marmaduke muttered this is stupid in reference to the heavy rain of sunshine pouring down. YHC had secured the key to conduct this workout in mostly dry 70 degree conditions. You young PAXers may say I cheated, is older ones say “ I was outsmarting the elements.
    COP- 20 SSH, 10 each DQ’s, imperial walkers, cherry pickers, dead man, Russian soldiers, jazzercise, merkins, flutters, dollies, rosalitas, lbc’s etc

    the thang: 1 minute on 20 seconds off squats, ssh’s imperial walkers,

    repeato with 2 minutes on same exercises

    round 3 1 minute on 20 second rest: merkins, LBS’s, plank jacks, flutters, dollies, rosalitas.
    run up Satans hill and down to otterdale.
    people’s chair then plank. Back up and down hill

    time was called.
    YHC took us out in prayer. Thanks for posting this am! Kudos to Florence on the Karaoke. You sounded better than I could do but you also forced the run up Satans hill. Good to have a solid 5 on a rainy day. Prayers to aisle 5 and a quick recovery. And no wilson we did not lose the key ( may have misplaced it momentarily).