Category: Richmond, VA

  • 6, 17 and a VQ Redo

    14 pillars of manliness showed up expecting a Swirly-Q and were instead treated to an old-fashioned BT experience. As the remnants of Zeta approached, we got down to business. Here’s how it went:

    COP:

    Mosey around the tennis courts to grass. Merkins x 10, Copperhead Squats x 10, Imperial Walkers x 11, LBC x 20, SSH x 25, maybe something else

    Thang:

    Mosey onto tennis courts for Tracers: backpedal sideline, slide step baseline, sprint up far sideline. Down and back.

    Stay on courts: traverse the 4 tennis courts and alternate exercises: lunge/bear crawl down, crabwalk/crawl bear back.

    Split into 2 groups on the track to tackle a 4-exercise circuit. Exercises were Flutter Kicks x 17, Pull-ups x 6, LBCs x 17, Dips x 6. 3 rounds.

    Mosey to soccer fields for Super 6’s. Exercises were Merkins x 6, Carolina Dry Docks x6 and Squats x 6. Sprint across field to other side and the exercises. Sprint back and do them again. Repeato x 6.

    On way back to the flag, stop on courts to do 6 Burpees in cadence and 6 OYO.

    COT: Saab took us out the way only Saab can.

    NMM:

    It’s been a minute since ol’ BT Q’d, but with a little nudge, and offer from Swirly and some gear-grinding that box is now checked. Just like riding a bike and looking forward to more.

    While getting in a decent amount of runs, YHC has been largely absent from bootcamps in the past year due to a variety of issues/injuries. But, a 6-yr anniversary with this incredible bunch of dudes needed to be honored, hence the incessant number of 6-counts. 17 was thrown in there as an homage to the passing of my 17 year old dog which caused YHC to miss the actual anniversary in the first place. She was a special pup for sure.

    While there was rust for the Q, it was knocked off quickly. Leave it to the PAX to provide a “gentle” and guiding hand when forgetting certain protocols and trying to turn a burpee into a 4-count. Thankfully, mumble-chatter was minimal during the Super 6’s else it could have been a long morning.

    Grateful for the opportunity to lead and especially appreciative of the bonds YHC has formed with this group. Here’s to another 6. SYITG!

  • The Battle of Leyte Gulf/Run DMC

    Word in the neighborhood was that it was cold and wet. The weatherman was wrong, as it turned out to be 70 degrees and sunny in the gloom! 4 bootcampers and 2 runners enjoyed the sunshine. Mosey to the top of the hill for:

    COP

    20 Side Straddle Hop, 10 Jazzercise, 10 Don Quixote, 10 Collard Pickers, 10 Russian Soldiers, 10 Low Scissor, 10 High Scissor, 10 Merkins, recover.

    THE THANG #1

    Four corners NASCAR style (run fast, turn left): 10 Shoulder Tap Merkins, 20 2-count Flutter Kicks, 30 Carolina Dry Docks, 40 Monkey Humpers, plank for the six. Mosey back down the hill to the rock pile. Grab a coupon and partner up for:

    THE THANG #2

    Time for a Dora: partner 1 runs to playground to do 5 pull ups. partner 2 does exercises: 100, 200, 300

    Still more time so we did a run up the hill with Bernie, merkins and catch me if you can. Then 4 minutes of Mary.

    Numbers, Names, Roscoe gave us a history lesson: https://en.wikipedia.org/wiki/Battle_of_Leyte_Gulf

    YHC took us out

    NMM

    Great to lead out at New Market. Lots of options for things to do. Great to see Wilson and Duke at the end! Thanks to Nancy for keeping me up to date on pop culture from before my time.

  • IT’S OFFICIAL – IT’S KARAOKE

    10 men, 1 canine posted for a VCQ (Virgin Covid Q), ahead of the soaking rains that were sure to come today and may have kept some in the fart sack. This is how it went down:
    Circle up for Copper Heads Squats, DQ’s, Helicopters, Hillbillies, Russian’s, LBC’s, Freddie Mercury’s, HR Merkins.

    Stay in circle to complete a deconstructed Burpee-10 squats, 10 Leg Thrusts, 10 Merkins, 10 more Leg Thrusts, back up and repeat counting down by 2, so 10,8,6,4,2.

    Mosey in front of Middle School with sidewalk splitting two traffic circles for a 1/4 pounder. Complete 25 Merkins, 50 Squats, 75-2count MC’s, 100 SSH’s, with a figure 8 run (using the traffic circles) in between each exercise.

    Mosey to Amphitheater. Complete 5 Incline Merkins on first row, box jump to the top and complete 5 Dips using the tables/knee wall. Back down and increase by 5, up to 25.

    Mosey to large parking lot and utilize light poles as distance markers. Bear Crawl to first light pole, complete 20-2count MC’s, Karaoke to the 2nd light pole, complete 10 Lt. Dan’s, Bear Crawl to 3rd light pole to complete 20 additional MC’s, mosey around the rest of the traffic circle to the start and repeat. Total of 3 rounds.

    Back to flag, Nuberama, Namerma, Announcements, Prayers:
    Shoe collection is almost done. If you still have some to dig out of the closets, etc., see Gypsy (I believe, but someone correct me if wrong).
    Prayers for a safe hunt for DTH…bring some tenderloin back!
    Prayers for Alibi’s Bar exam results, coming on 11/20!

    There was much discussion on the Karaoke’s, as YHC called out carry-overs and was quickly questioned on that. However, you tube does provide many videos of Karaoke running/techniques. Personally, YHC associates that word (spelled the same) more with the lip sync techniques that a lot of us would not be proud to admit we’ve done, but like many things in life, YHC needs to suck it up and accept it.

    Enjoyed it, men!

  • Three Amigos

    Warmarama :

    10 four count SSH

    10 four count Don Quixote’s

    10 four count Russian Soldiers

    10 four count cherry pickers

    10 four count Merkins

    The Thang : 

    Fartlek run around the entire campus and track (long distance run with multiple stops for PT)

    1st stop : 25 two count Ball Dippers

    2nd stop : 50 Merkins

    3rd stop : 40 four count flutters

    4th stop : 25 two count Ball Dippers (again)

    5th stop : 25 burpees

    6th stop : 40 four count American Hammers

    7th stop : 25 two count ball dippers (third time’s a charm)

    8th stop : 50 four count Mountain Climbers

    9th stop : 50 WWII’s

    10th stop : Wilson called 20 four count monkey humpers

    11th stop : 30 dips on bench then 30 incline merkins on bench 

    Mosey back to flag 

    DONE 

    COT :

    We need PAX to step up to lead Q’s at Timberwolf and Satan’s Hill. I know some of the regulars are training for an upcoming marathon but we shouldn’t be reliant on just those HIM to lead Q’s at these AO’s. Sign up on Q sheet in advance if you’re interested. 

    You’ll notice I did Ball Dippers as an exercise 3 different times during this Q. That wasn’t by accident. I suck at that exercise and need to build up my leg strength. “Choose the harder route”. “Get comfortable being uncomfortable”. 

    Wilson and Rosetta reminded us to lift up students and teachers in prayer 

    Prayer :

    YHC

  • An asphalt Field of Dreams at SOT

    8 men posted, 3 ran for their lives, leaving 5 to tackle the asphalt at SOT, it went something like this:

    Mosey around the parking lot an circle up near the cars for COP in case any LIFOs show up (none did). COP included:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Tempo Merkins
    • LBCs

    THE THANG

    Curb Crawl – Mosey to the front of the school for a good old fashioned curb crawl – up to 3, repeat 3, and back down. bear crawl/crawl bear in between – you know the drill.

    Mosey down to the large parking lot that is no longer packed with buses since they are out picking up kids.

    MODIFIED FIELD OF DREAMS – in honor of the World Series conclusion last night I grabbed the open Q slot late and needed to infuse some baseball theme. This is usually done on a baseball field, but today our field was lush asphalt. Split up and use the “pitcher’s mound” to modify for the 5-PAX. Each man does the identified exercise at each base AMRAP until relieved by the man running from the previous spot. The pitcher was our trigger and had to do 10 burpees as the timer, then run to home plate and relieve the man there. Other bases and exercises were:

    • Home – [exercise escapes me right now – but it was brutal, I assure you]
    • First – Squats
    • Second – Merkins
    • Third – LBCs

    Finished it off with 32 SSHs OYO for the 32 years between Dodger WS victories.

    Wall Time– Mosey around the side of the building for a beautiful piece of well-lit brick wall for some Donkey Kicks and DEEP Squats. Round 1, 10 of each and plank for 1 minute. Round 2, 20 of each and plank for 1 minute. Round 3, 30 of each and plank for 1 minute.

    Lunge Alley – making our way around the back of the school, lunge the lit alley way and watch out for the car.

    Mosey the rest of the way and down the hill to the bottom.

    The Suck (not many exercises are good with a PAX of 5, but the Suck is good no matter what the number). 4 exercise stations, 1 rabbit. Rabbit runs up the hill and back and triggers the switch to the next station. Stations were:

    • WWIIs
    • Burpees with a jump and a squat at the end
    • Box Cutters
    • No cheat merkins – HRM with Shoulder Taps at top

    2 rounds

    Ring of Fire – mosey back to the flag for a ROF as follows. Start in plank, first man does 10 merkins, then 10 hello dollies, then stands in Al Gore. Next man starts merkins when previous man switches to dollies.

    3 Minutes of Mary including Freddie Mercuries, Flutter Kicks and 6 inches

    COT, welcome runners back, Numbers, Names and YHC took us out.

    Announcements:

    Prayers for Offshore and his family after the passing of his MIL.

    Shoe drive continues through Saturday. Let’s get to 100.

    NMS:

    Great to be out this morning. It was a great morning for a workout. I saw the open Q slot while watching the World Series and decided to grab it. I’m glad I did. Thanks for letting me lead. Great work guys.

    No More Gumbo For You!

  • I Found My True Love On-line

    Nine men shook off the lure of the Fartsack and one FNG just never went to bed at all (heck yeah!) in order to celebrate one-year anniversary of F3RVA’s earliest sharefest, First Watch. To the surprise of no one, temps were sunny and 70. With a Hot Potato Q on order, the PAX launched for:

    Kubota-Q: Mosey to the front of the Church for the COP:

    Don Quixote’s
    Side-Straddle Hops
    Helicopters (??)
    Little Baby Crunches
    Hand-release Mercans
    Scorpion Kicks
    Reverse Scorpion Kicks

    Mosey to the Triangle for a Triple-Check:

    First Man: Run the triangle
    Second Man: World War II sit-ups
    Third Man: Lt. Dan’s

    Toss to HoneyDo and Mosey to the Parking Lot:

    Partner up and grab a block (to share).
    Timer: run to end of parking lot
    Second Man: Perform an exercise until the runner returns.
    Round 1: Swings
    Round 2: Overhead press
    Round 3: Squats
    Round 4: World War II + Press

    Toss to Splinter and Mosey to the Other Side of the Parking Lot for:

    Evil.

    AKA, Elevens.
    Bear Crawl across parking lot.
    10 Burpees.
    Crawl Bear back.
    1 Jump-Squat (which should really be called a Squat-Jump, but no matter.)
    Repeato 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, etc.

    Toss to UpChuck for 5 Minutes of Mary.

    Flutter kicks (x20 4-count), hold 6 inches (normal and spread eagle), Hello Dolly (x10), hold 6 inches, reverse crunches (4 count x47), hold 6 inches.

    Number-a-ma, Name-a-ram-a, EF Hutton took us out.

    Announcements:

    Let’s keep Offshore’s family in mind. MIL passed away.

    Big day at the HoneyDo house. The PAX is behind you all – good luck, Erin!

    NMS:

    YHC arrived at 4:50 a.m. Already present were Hutton, Kubota, and a man who introduced himself as “Josh.” YHC has decided Josh is a Stud. Josh is 32, has 2 kids (including a 2 month old), and is friends with MARV and POG. YHC calls him a stud because Josh didn’t sleep last night – was up with his 2 month old daughter. Still posted to his first workout – alone. That sounds like our kind of guy. Josh found F3RVA through Google – we think he found his true love online. Welcome, eHarmony.

    He also won the Oversharer of the Week Award.

  • Bringing the Mountain

    DaVille is a huge AO. It covers 3 school, miles of road and trails, large fields, 2 bus loops, several parking lots, playground, and a track. 9 of the hale and hearty showed up this morning to use none of that and instead stayed in 9 parking spots 20 feet from the flag

    COP

    • SSH
    • Arm Circles (front, back, big, small)
    • DQs
    • IW
    • Hillbillies
    • Helicopters

    What We Done Did

    The Super Suck (thanks Corned Beef)

    9 stations:

    • Squats
    • Merkins
    • Flutter Kicks
    • Battle Rope Jump Rope
    • Lunges
    • LBCs
    • Shoulder Taps
    • Mountain Climbers
    • American hammer

    Perform designated exercise in for the station that you are in

    Sandbag starts at station one

    One burpee, on bent over row X 5

    Pass to next station

    Last station burden carry runs a lap back to station 1 (this was audibled to bear hug run straight to station 1)

    Everyone moves to next station

    Numberama

    Namearama

    YHC took us out

    NMS

    DaVille is an AO that is made for running, and they run YHC from one end of that thing to the other, but every now and then you need some ground and pound for variety.  As ecpected the PAX crushed it this morning.

    It was an honor to lead

  • Chatter Vacuum

    The gloomy mist of NoToll welcomed 16 SOJ studs who escaped the fartsack to follow DTH into F3 glory. With Doublemint sidekicking as timekeeper, here’s how these HIM’s got it done:

    The THANG:

    BBALL COURT WARMERAMA:

    • WWII Suicides
    • x1 Burpee ea time hitting baseline
    • x10 WWII ea time hitting end line
    • x3 Sets completed

    COP #1:

    • Mosey to parking lot and circle up
    • Welcome & F3 Disclaimer
    • DQ’s, ISW’s, RS’s, Tplank A.Circles, Plank Alt Leg Lifts, Dolly’s, APD’s, Oblique LBC’s, Ode to Kim

    COP #2:

    • Mosey to Pavilion
    • Partner up for x3 Sets of x20 PLT’s
    • Alternate wheelbarrow 20-30 yards between sets

    COP #3:

    • Indigenous People’s Run around Fields to end up at Field 1
    • Quarter Pounder: Sprint out to complete reps at each quarter, Bernie Back to end line and ABC’s for the SIX
    • x25 No Cheat Merkins
    • x50 Ball Dippers (2-ct)
    • x75 Freddie M’s (2-ct)
    • x100 Plank Jacks

    Mosey BTTF:

    • Hold Plank for the SIX
    • Sweat Angels, Rosalita Whips, others?

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Augmented suicide warmups killed the mumble chatter before it even got started, and the PAX kept the breathless momentum going for 45min straight. YHC, having planned a core-heavy routine, was surprised with how much the Quads got worked today. Regardless, it was an impressive PAX that busted through the workout today. T-claps to BONETHUGS who both completed an Indigenous Run for the first time, as well as solo’d a hero move going back for the SIX in the end. Mad respect brother. Love you guys – go make it a GREAT day! SYITG, YHC, DTH

  • Old Stomping Grounds

    Twelve PAX traveled north into the Sterlingwood neighborhood of near west end RVA. Here’s the route: 

    All Runners:

    • Around baseball field to College
    • Right on University
    • Right on Westham
    • Left on Baldwin

    4s:

    • Right on Patterson
    • Right on Hollins
    • Left on Woodberry
    • Right on Horsepen
    • Through the Fraternity Row fence and Robin’s Center parking lot
    • Back to flag

    5s:

    • Left on Patterson
    • Right on Valley
    • Right on Hillview (Pass Profit’s house)
    • Left on Ware (Pass EF’s old house)
    • Right on Granger
    • Right on Hillside
    • Left on Patterson
    • Right on Hollins
    • Left on Woodberry
    • Right on Horsepen through Fraternity Row
    • Left on College Rd
    • Right on Campus
    • Right on UR Drive
    • Back to flag

    6s:

    • Left on Patterson
    • Right on Valley
    • Right on Three Chopt
    • Right on Hillside
    • Left on Patterson
    • Right on Hollins
    • Left on Woodberry
    • Left on Horsepen
    • Reverso at Patterson down Horsepen through Fraternity Row
    • Left on College
    • Right on Campus
    • Right on UR Drive
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    Set out to make the route simpler than YHC’s last couple of attempts to Q SpiderRun.  On paper it looks like a heck of a lot of turns but it really was a very straight forward route except the 5’s quick trip through YHC’s old neighborhood.  No reports of lost PAX, so apparently it worked out.  Plenty of hills and plenty of downhill.  Horsepen is much better to go up than down.    

    ANNOUNCEMENTS

    Congrats to TYA, Saab, Gomer Pyle, Circle K, and Swiper for completing a heck of a CSAUP.

    Lift up Offshore and family as his MIL passed away

  • IPC flashbacks

    Eight elite emerged from the fog to HBR including some we have not seen in a while. We did:

    COP: SSH, Don Qs, Helicopters, Merkins, Flutterkicks. Mosey to Coupon drop zone & grab a block.

    Partner up: 1 PAX starts one way on the track with both blocks while other PAX run other way and meets up. Block Carrier does 3 burpees then runs a lap. 4 times through.

    Benchwork: 15 Block Bench pullovers & 30 Benchkicks. 5 sets total. Over to Heartbreak Hill- 5 rounds of: 30 block presses at the top, run down and 10 V-Ups. Drop coupons back to drop zone then back to front of track: 3 sets of PLTs – 20 each man. Mosey back to flag & few LBCs to get us to 6:15. YHC took us out.

    Announcements: Final days of shoe drive, let’s get over 100 for the month. Bring them to Dogpile or Gridiron Saturday. HDHH at The Answer Wednesday at 5:00. 3rd F tonight at 8:00, see Slack for link.

    Prayer request: Please pray for Offshore & his family. His MIL passed away this past weekend.

    NMS: Since YHC donated the blocks for the IPC it was time to break them back out. The partner carry & switch instructions were confusing, some would say Upchuck-esque, but got the blood flowing. The block pullovers were a favorite of the PAX, keeping us off the ground. Not a lot of mumblechatter with all the block work.

    YHC was first in and then saw Atilla pull in, a very welcome sight as he’s been absent from HBR for a few weeks. No Handshake this morning, guess he’s working on stories to share at First Watch tomorrow.