Category: Richmond, VA

  • Rabbit Warren

    5 West end warriors gathered for a perfect running day.

    NMS – The temperature was perfect but the wind and the lack of warm up in the beginning had most of the pax feeling a little rusty. We powered through and our closer to reaching our goals.

    There is something about the neighborhoods just south of Gayton that make YHC feel like we are in a rabbit warren. Just enough gloom and twisting streets that change names do not help. We will figure it out.

    Prayers for today go out to Greenbow and his family and also the people in Central America dealing with back-to-back hurricanes.

    See you’re in the gloom

    Currahee!

  • Return of the AMRAP

    A chilly morning greeted 3 warriors at Circus Maximus.  You vs. you vs. a KB.  Here is how it went down:

    • COP
      • SSH
      • Dead man hangs
      • IW
      • Arm circles
      • Helicopters
      • Merkins
      • LBC
      • APD
    • Mosey to the bus loop for an AMRAP with 30-35 seconds of reps followed by 20, 15, 10 then 5 seconds of rest between exercises
      • Round 1
        • High pulls
        • Curls
        • Squats
        • Halos
        • High pulls
      • Run the bus loop
      • Round 2
        • Skull crushers
        • Sit ‘n presses
        • Hammers
        • Lawnmower pulls, each arm
    • COP with YHC taking us out

    Good work by the PAX today.  Great to have White Deer back.  Prayers up for those missing due to injuries or high stress jobs.  Great start to a Thursday!

    God is good all of the time!

    Attila

  • Big Ballerz sighted at the Forge

    6 high flying hoop aficionados ignored the 28 degree temperatures and embraced a basketball themed beatdown. According to the PAX, the NBA draft was last night, so it all tied together nicely.

    Cold, quiet mosey to the lower circle as our bodies adjusted to the weather.
    Warm up:
    Don Quixotes, Cherry Pickers, Dead Man Hang, Russian Soldiers, LBC’s, Alabama Prom Dates .

    Exercise One: PAX count off. One man dribbles out 5 light poles, right handed out, left handed back. All others do exercises together for the duration. Rotate dribblers each time. The following exercises were completed:
    Jump Squats, Hand Release Merkins, Hold Plank, Lunges, Bear Crawl, Side LBC’s, Calf Raises, Copperhead Squats, Plank Jacks, Flutter Kicks, Ball Dippers.

    Exercise Two: Indigenous Peoples Run to the front of the school. Man in the back dribbles while weaving through the PAX, then passes to the back of the line.

    Exercise Three: Form a circle and complete WWII sit-ups while passing the ball back and forth. We stopped when the first person got to 50. Luckily Fresh Prince burned through them.

    Exercise Four: Elevens. Up and down the grass hill completing Merkins and Hello Dolly’s.

    Mosey back to the flag. Circle up and complete one minute of jump squats while passing the ball around.

    Numbers/Names

    Announcements: See Slack for details on Thanksgiving and Black Friday events.

    Prayers for those impacted by COVID.

    YHC took us out.

  • Round Mary We Go

    14 warriors, including a PAX from Napierville Illinois (welcome Super 8) showed up to what felt like the first day of winter. Knowing that it was going to be cold and there is a merkin challenge I tried my best to mix cardio with different versions of merkins. I also had us cover the grounds of Mary in a clockwise fashion, trying to at least cover each quadrant.

    After a jogging, karaoke run around most of Mary, the COP went like this.

    SSHs, DQs (too fast for Saab), ACs, CPs

    Exercise 1: Curb crawl – ascending to 5 back down to 1. Mosey to pavilion – 25 merkins

    Exercise 2: 15 Derkins, 15 WWIIs, 20 Derkins, 20 WWIIs, 25 Derkins, 25 WWIIs. 60 derkins total. Mosey to filed off Cary Street

    Exercise 3: Suicides with burpees. 1 burpee at first tree up to 9 burpees at 9th tree – 45 burpees. Mosey to blacktop

    Exercise 4: Triple check – donkey kicks, flutter kicks and run back and forth on black top and do 10 merkins each time. – 30 merkins

    Mosey around to meeting point. 15 merkins, 15 2 count AHs, 15 2 count mountain climbers and 5 very slow DQs (but still too fast for Saab). 175 merkins total based on my count. Enough to pace for 5K for November.

    Closed in prayer.

    Announcements:

    Convergence Thursday Thanksgiving at 6 a.m. Come out and get a wicked good history lesson from native New Englander TYA and enjoy a kick ass workout.

    CSOP: 7 a.m. at Forest Hill Park on Friday 11/27. Meet at Shelter 1.

    Pray for those who are suffering from COVID or are on the front lines handling a pandemic. Do great things!

    Fireman Ed

  • DK was absolutely correct! Can’t remember anything! Just send it pt2!

    YHC picked up the Q on the fly yesterday and had nothing planned. Half wa through DK said I can’t wait to see the BB. You gonna remember all this? THe answer – NOPE.

    Did COP, parking lot tracers, triple check, large parking lot tracers (with exercises), Bob & weave and a few minutes of mary.

    TYA is doing his Turkey Day education session one week from today – dont miss it. NM won’t! Friday some runners are going in circles. Don’t recall all details as YHC typically shuts down during that announcement.

    YHC took us out.

  • Only dude that forgot a hat

    Only dude that forgot a hat

    YHC here, for a late but not forgotten BB. Yup, YHC was the only one that didn’t have a hat on what is so far the coldest morning of 2019 and 2020. It was a hot potato Q for a Wednesday morning W-Dog.

    Swirl-y started us out with some mosey-ing to the Carillon and much needed stretching. There were lots of creaks and groans as the cold seeped into our bones. Deadman hang, Donny-Q’s, right knee right elbow, left knee left elbow, some merkins and side straddle hops and a few other Swirly morning favorites and the crew was ready to begin.

    Hitch picked up the hot potato and we moseyed on over to the triangle for three laps. Lunges for one leg, run down the hill then bernie back up the hill. 20 side straddle hops at the bottom of the hill for each lap, and 20 merkins at the top of the hill for each lap. Good mumble chatter on the running portions.

    Shiplap got the potato next – can we call it a soft opening of a VQ for Ship? perhaps… Headed to the sunken field for a beat down. Partner up, timer runs to the end of the field and back, while other partner works through 100 merkins, 150 monkey humpers, 200 Carolina dry docks, and 250 LBCs. Thankfully YHC picked a visiting partner (Slim) that was a merkin machine. Thank you slim!

    With just a few minutes to spare YHC got the potato (AND the BB), and now you are stuck with YHC. Mosey-ed over to where it all began for 10x burpees, then a little bit of a merkin ring of fire, each one does 10x their favorite merkin while others wait in the front lean and rest position. Around the circle once then we balanced it out with another round of abs ring of fire. Hitch introduced us to something from Jackie Chan’s play book. Then mosey on back to the flag, but stopping at the circle for 10x more merkins on the curb, then with hands on the curb shuffled to the left around the circle. Up and mosey back to the flag.

    Numbers, names, and announcements.

    Don’t forget Thanksgiving morning and black Friday laps at Forest Hill Park. Let TYA know if you’re coming!

    Shakedown took us out with insightful words on being mindful.

  • JUST SEND IT

    In spite of brain freezing temperatures numbing the Q’s ability to count, SOT hosted a perfectly even six bootcamp gloom warriors and four escapees running into the gloomy distance. Here’s how the bootcamp PAX helped YHC to “just send it.”

    The THANG:

    COP #1:

    • Mosey down to the lower Lot
    • Welcome & F3 Disclaimer
    • LOTS of reps of LOTS of exercises, just trying to warm up and get loose

    COP #2:

    • Mosey to the track for a good old Buddy-Toss-N-Barrow:
    • Partner up to complete rotations of x20 PLT’s followed by x20 wheelbarrow paces
    • Partners alternate Toss-N-Barrows for the length of the straightaway.

    COP #3:

    • Mosey to the concrete stairs adjacent to the bleachers
    • Triple Check:
    • P1 – Alternate x10 Merkins with x10 Deep Squats
    • P2 – Alternate x10 WWII with x10 Lunges (2-count)
    • P3 – completes loop up concrete stairs across top behind bleachers, then back down other concrete stairs to return to partners
    • For Ascending Stairs:
    • Round 1 – Bearcrawl
    • Round 2 – Box Jump
    • Round 3 – Crabwalk

    COP #4:

    • Mosey around to the other side of the track to repeat Buddy-Toss-N-Barrow on the other straightaway.

    Mosey BTTF for COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • The deep chill of our first frozen morning this Fall melted away in the levity of a small but jovial PAX. YHC first proved counting small numbers can be challenging, then requested the men suffer wheelbarrows, then added such a “mini-Vinny” complexity to the triple check, the PAX just couldn’t keep it together. As we all waffled and jokingly argued who was on who’s team, the sage words of OC echoed across the cold track “Just Send It!”. So the men crushed the reps, the mumble chatter remained on point, and God was invoked for His mercy and grace to keep the F3 momentum going into the day. SYITG brothers, YHC, DTH

  • Meteors & Running

    Cold clear winter mornings make the stars stand out, and this morning they were enhanced by the last straggling meteors of the Leonids. Since WaThoHuk is a run focused bootcamp (minimum of three miles) YHC decided to combine laps around the track with exercises emphasizing running form and injury prevention. These included: side straddle hops, copperhead squats, superman planks, side planks with leg lifts, lying leg lifts and kick backs, standing leg lifts and deadlifts, and merkins. During the laps we also included carioca, bounding, and skipping. Distance covered was 3.2 miles

    YHC led us out.

  • Prime Deal of the Day

    Prime Deal of the Day

    Six of River Road’s finest gathered for First Watch to see who would be oversharer of the week. The PAX would only have to wait until after COP for the story to begin. Mosey to our favorite triangle for COP:

    COP
    25x SSH
    15x Imperial Walkers
    10x Malfunctioning Helicopters
    10x Mountain Climbers
    10x Merkins
    10x Fire Hydrants

    The Thang
    Traveling AO today. Start by strolling over to Country Squire for mailbox bingo. Left mailboxes were WWIIs, right mailboxes were merkins. Do the number on the mailbox and continue all the way up to ridge.

    Brief saunter over to Ross, stopping at one cross street for burpees until the PAX catches up. Work our way down Ross with mailboxes on the left as markers for merkins (10x) and right mailboxes jump squats (10x). Continue to the bottom of Ross.

    Partner up for catch me if you can back up Ross. One partner does WWIIs while the other backwards runs. Flip when partner one catches up. Switch to burpees half way up the hill and then half the PAX got lost.

    After corralling the PAX, we worked our way back to the flag with more mailbox bingo. 5x burpees turned into 5x WWIIs. Then back to the flag for Freddie Mercuries, APDs, and American Hammers.

    Announcements and YHC took us out.

    Announcements
    – Prayers for the health care workers as they begin to navigate the next phase of this pandemic and hopefully peaceful dispersement of vaccines.
    – Prayers for our PAX that have or may have the ‘rona. You know who you are and know that we are praying for you.

    Moleskin
    Ample oversharer opportunities today. Some took the opportunity for a multi-mailbox story, others simply stated “I almost siht my pants”. Either way, Amazon can be a great place to buy new underwear.

    First Watch continues to deliver. See y’all soon.

    Splinter

  • Daville Loop

    YHC came in hot this morning after some digestive early am challenges to get this cool day started and here is what went down:

    COP

    Mosey to the West side of School for: 20 SSH, 10 DQ’s, 15 Russian Soldiers, 14 Imperial Walkers, 10 – 2 ct American Hammers, 10 – 4 ct Alabama prom Dates, 10 scorpions and 20 merkins.

    THANG

    Mosey to bus loop and divide into groups of 4 for a triple check with 4 exercise routines.

    Partner 1(P1) – Run Lap as the timer, P2 – 40 merkins and rest, P3 – LBC’s, P4- step ups. All partners rotate to the next exercise and coming into 40 merkins after the run was a tough option.

    We did this rotation 3 times.

    Mosey to the back of the school and same groups of 4 we did the touch a tree triple check where P1 – touched 3 trees (timer), P2 – Chair on the wall , P3 – Donkey Kicks and P4 – Al Gore. All partners rotate to complete this rotation and we did this 3 times.

    Mosey to East side of School to parking lot and rotated Bear Crawl to a line, then lunge to next line alternating until we reach the side walk at the South end of the parking lot.

    COT

    2 minutes of stretching and YHC took us out.

    Great workout fellas and it was an honor to lead you fine gents this morning…Cheers CB!