Category: Richmond, VA

  • Nuthin fancy, just a beatdown.

    Nuthin fancy, just a beatdown.

    I’m not knocking 12 count pickle-scorp-merks, or 60 minutes of frog jump Tabata basketball, but sometimes playing it right down the middle is what you need. So here’s what awaited twenty seven stone cold gloom warriors at Dogpile this sunny and 70 degree morning:

    Warmarama: mosey to the near circle for welcome, disclaimer, welcome FNG Billy, then down to business: SSH x 20, helicopters x 10, Russian Soldiers x 10, cherry/collard pickers x 10, Don Quixote x 10, merkin x 10, Hello Dolly x 10, Rosalita x 10

    The THANG

    1. Plank Ladder: mosey to Carillon field, PAX lines up in single file plank down the field; the Six does 3 hand release merkins and IP runs to front of the line. Repeato to the end of the field, all PAX Bernie Sanders back.
    2. Two Ring Circus: mosey to far traffic circle, bear crawl around it. Mosey to near traffic circle, crab walk around it (audible called to alternating 10 lunges/ 10 crab walks), recover to front of Carillon.
    3. Fun With Coupons: Mosey to the bak of the stage, you know what time it is:
      • Coupon Elevens: 10 x coupon squat, carry coupon to the other edge of the stage, 1 x coupon WWII, etc.
      • Coupon Touch a Tree: Partner up; PAX 1 coupon curls while PAX 2 runs san coupon to touch prescribed number of trees; flapkack. Rounds of 3, 6, 9 trees. No more questions, Upchuck.
    4. Lindsay: Stow the CMUs and mosey to Death Valley for some reps and running: American Hammers x 10, run down and up, mountain climbers x 30, repeato until American Hammers x 30 and mountain climbers x 10.
    5. Step Show: mosey to the amphitheater, box jump to top.

    BTTF for some stretching, numbers, names, announcements and YHC took us out.

    Announcements: Shoe drive continues – bring your mens/kids footwear to Gypsy, Spit, Honeydo, or Dr. Tryhard. Breaking Bread opportunites now increased to 2 day per month – see Q sheet or Upchuck for deets. Prayers for Toto’s family as they look after his mother; prayers for EF Hutton’s dad’s swift recovery. Beer Mile for Sgt Hogan tonight 20:00 at Carillon – Faceplant, Handshake, other VMI VIPs will be in attendance.

    NMMS: Strong work today, PAX! A warm welcome to Bubbles (“Hemorrhoid” is still available!) – you’ll never go back to Seal Team Inc. again.

    May our practice become the path,
    May the path become the way,
    May the way dissolve confusion,
    May confusion become wisdom.
    – Gampopa, 12th century Tibetan Buddhist master

  • A one, and a two…

    One ran out, two ran back. Flag was carried. Hell yes.

  • Rainy day with wilson

    YHC arrived to AO passing Wilson on the way. YHC drove the short distance due to he would return to home for a Peleton ride if their was no PAX.
    COP we warmed up.
    thang run work out, cinder bocks and a lot of other stuff.
    YHC appreciates Wilson pushing him today. Nice work.

  • Twinsy’s

    2 stud muffin look a likes showed up at Twin Team today where YHC had planned to get in a History lesson on the Beast of Twin Team but with only a PAX of 2 thought that a lesson better left for a larger class.

    COP under cover a BW

    DQ’s, Helicopters, Dead Man hangs, Cherry Pickers, Inverted Scorpion Kicks and regular Scorpion Kicks

    Mosey to JRHS under front cover Parking Lot Crawls with a merkin at each post (7) Crab walks back with 2 LBC’s at each post

    Stay under cover for for a double check X3

    Partner 1 runs to the last light pole and back, partner 2 wall sits low then runs followed by donkey kicks and hello dollies

    Mosey to cover by the Swamp – another double check X3

    Partner 1 runs to the last light pole and back, partner 2 (can’t remember those exercises)

    Mosey back under cover in front of JRHS for Peter Parker parking lot crawls with merkins increasing at each light

    Mosey to the cover at the front entrance yet another Double check X3

    Partner 1 runs around the flag pole area, partner 2 does wall sits then runs followed by calf raises and ball dippers

    BTTF

    Numbers/names

    NMS: With only 2 PAX the exercises come at you quick so with YHC and Last Call both being runners there was a good bit of mosey to be had today. The other nice thing about such a small PAX is it gives you time to find out a bit more about that other person. While YHC was hoping for a bigger crowd this morning it was great to spend some time with Last Call. If you didn’t know this about Last Call one thing I learned about him this morning is he is definitely an outward focused person and askes more questions about you than he talks about himself. This is something I want to be better at and have not done a good job with yet. Thanks for hanging out with me and for being a good example of being an “other first focused person” Last Call.

  • The art of running in the rain

    8 men lept from the fartsack and into the gloom for a rain. We finished in a downpour. HOOah.

    4 milers – Old Prescott, Glen Eagles, JRP, Ridgefield, Pump

    5 milers – Old Prescott, Glen Eagles, JRP, Gayton, Turnbridge, Weather Vane, Green Mount/Oakney/Clarisbrook, Pump

    NMS – shoes and clothes got a good washing today. Nothing better than that. Route planning at Curahee is a bit challenging because unlike RAMM, where you can just extend or shorten a block to get a precise distance, small changes can swing the distance by 1/2 mile. Missed turns create chaos – like drivers backing down the Jersey Turnpike, if you dont go back you could be going 10 min out of the way. YHC has to admit to second guessing a planned turn that shortened the planned route by .2 miles. This is a good thing because now we have a solid 5 mile loop. YHC favorite occurrence, after coming out of warren den of a neighborhood, is hearing the PAX (Handshake ?) saying something like “Oh THATs Pump”. Its even better when just moments before you can pick up side comments like “where the f*$k are we”. Temporarily misguided on a blue moon, but never in doubt. Thats the way to do it.

    Looking forward to the track opening up.

    Announcements

    • CSAUP 10/23 – need 2 more for a pan Richmond team
    • Shoe drive – gently used shoes for men and boys
    • Beer(x4) mile(x1) at the Carillon 10/17

    Get Some!

  • It’s not over until I say it’s over.

    5 Distinguished gentleman of the 0 dark hundred clan stumbled upon a vicious beast known as timberwolf. After an extra minute was given for one of the PAX (this important detail will play out later on). we were off.

    COP: SSH, Jazzersise, Helicopters, dead man hang, hamstring stretches, merkins, Freddy Mercury.

    The Thang: HIIT Style 4 exercises (shuffle squat, high knees, burpees, and SSH) are done back to back with 30 seconds rest between sets. First set each exercise was 60sec, next set 50, next 40, then lastly 30sec. Once the heart rate was up we moved on to a triple check; jerkins, curb triceps dips and run) Last up was a few rounds of Hundreds in the school bus parking lot. starting with 100WW2 which was then modified to 75 (PAX was threatening to throw some throat punches). Next round 50 Merkins (Q is a quick learner), 50 Carolina dry docks, 100 Alabama prom dates, last up was 20 Merkins. about halfway through some of the PAX walked off as it was 6:15. This brings up one of the great philosophical questions; is the workout over after 45 minutes? Or is the workout over at the prescribed end time? I look to the great philosophers of all time and come up with my conclusion that the workout is over when the workout is over.

    COT, numberama, nameorama, thoughts prayers for Dukes in laws, and Florence’s family member all who are dealing with Covid.

    Focker OUT…

  • Curb Appeal

    10 members of the Huguenot High School JV boy’s fitness team arrived on a campus for another 5:30 am practice. 70 degree temperatures ensured that everyone would be putting forth MAXIMUM EFFORT. With each drop of sweat hitting the pavement, our popularity and social status was sure to grow.

    Warmarama:
    Mosey to the lower circle for an abbreviated warm up consisting of:
    Don Quixote’s
    Helicopters
    Cherry Pickers
    Alabama Prom Dates
    Jog back to the bottom of the hill.

    Incline Curb Crawl: Pax lined up on the curb in plank position and begin working their way up hill. Man in the back breaks off and does 2 burpees, then runs to the front of the line. We stopped at a light pole and reversed down the hill. Sorry for those who got double burpee’d at the switch point!

    Mount Chaplain Descent
    First rep: run down the grass portions, Bernie Sanders across parking lots. At the bottom, complete 50 squats then push yourself (fast mosey?) back to the top.
    Second rep: repeat with Carioca right on parking areas, 50 calf raises at the bottom.
    Third rep: repeat with Carioca left on parking areas, 50 1 count lunges at the bottom.

    Props to Fresh Prince for extending the bottom of the mountain all the way to the rail. Seemed to work better. DTH and Hardywood led WWII sit ups, hand release merkins and flutter kicks while the PAX made their way up the hills.

    Circuit: 15 reps of Jerkins, 15 dips, tooth fairy up the staircase, then jog back around. Pax rotated between the exercises until time was called.

    Lot of wide ranging mumble chatter this morning. Topics included stilettos, vegan barbeques ( aka “Woke Smoke”) and one PAX member’s early modeling career (a dream deferred??). We were educated on the birthday of the Navy and Virginia’s own Thomas Jefferson’s role. DTH has begun composing old time country tunes (I left my heart on Mount Chaplain……..) A swoled up Bone Thugs reminded Cooper who the true Alpha of the group is.


    Announcements:
    Shoe drive continues with SOJ appearing to dominate.
    Beer mile at the Carillion on Saturday – seek Slack for details
    Congrats to Doozy on his work related success.

    YHC took us out in prayer.

  • Old but New Route

    5 Davillians enjoyed some cooler temp for a new running route for most.

    Route: Access road behind the schools, through Honey Meadows to the Kings Charter cut through. Left on Kings Charter drive to the entrance. Cross Atlee Station and take the sidewalk to Madison Springs (for five miles) and Chickahominy Oaks (for four miles).

    Five Miles to the second left onto Stags Leap Dr then right on Deer Stream Dr. Turnaround at the end of Deer Stream up the hills the right on Sunny Oak into Summer Duck and a loop around that neighborhood. Cross back over Altee Station into Taylor Farms, cross Honey Meadows onto the exit row out of Chickahominy MS, cross infront of the school, loop around the bus loop, then back to Atlee HS

    Four Miles straight on Deer Stream Dr, turnaround at the end, back to the enterance, take right back on the sideway to Taylor farms, then same way back as five miles minus the bus loop

    YHC use to run the loop 3 years when training for the half marathon it was good run it again. The PAX talked about making Thursday run the new Monday. Stay tune!

    SPIT ON THAT!!

  • We’re drinkin’ beer already?

    15 formidable arrived for their weekly geriatric workout consisting of light calisthenics and memories of Esther Williams in a one-piece bathing suit. This is what transpired…more or less

    COP: A Brandermill Woods-worthy warmup

    Repeats: Donkey kicks, bear crawls, run out and back (backwards)

    Tennis Courts: Suicides mixed with Jump squats. Second round: bear crawl, crawl bear, crab walk, polar bears

    Track: Groups of 3. On one side, partner does LBC’s, on other side, partner does HR Merkins. Third partner is the push…runs half the length of the track to tag-up with partner. Finish at 200 HR Merkins total

    Field: Run out and back(wards). Exercises included Mountain Climbers (100) and HR Merkins (25).

    Finish with 5 minutes of Mary/Gerry

    NMS: Too busy to hear the mumble chatter, but did hear one say “this does not feel like a geriatric workout”….YHC will try better next time

    Saab abides (when able)

  • Breaking Bread: We Need You – Now TWO Nights Per Month

    Breaking Bread: We Need You – Now TWO Nights Per Month

    We talk about being HIMs. High. Impact. Men. This message is about asking for your help to make a real-life Impact – both in time and effort – on behalf of a group of people who F3RVA has sponsored for the last 4+ years.

    For those not familiar, F3RVA helps by feeding residents in the Medical Respite facility at the Southside Health Center. This is on the Q sign-up sheet as, “Breaking Bread.” 

    The PAX (sometimes multiple PAX and/or with their family/kids) sign up to bring dinner to 10-15 people recovering from injuries or illnesses at the Medical Respite Clinic on Belt Blvd. This is a place for those who have no other place to recover.

    Most of us will never need Medical Respite. For that matter, most of us will never have a reason to drive on Belt Blvd. Due to COVID, other groups have stopped providing meals. That is F3RVA’s reason to step-up. We are going to take TWO nights per month instead of one (fourth Saturday and fourth Sunday). That means your F3RVA brothers are asking you to step-up. Some PAX have already volunteered to take on the extra load (t-claps; you know who you are). YHC asks that you do the same. Look for the sign-up slots on the Q Sheet. Look for reminders from YHC, who thanks you in advance. And, for those of you who have a Q during the week, please make an Announcement that we need PAX to commit themselves to making an Impact. Sign up.

    For those who believe that making a group dinner sounds hard, it is not. 

    1. You choose the menu. 
    2. You make dinner for 10-15 humans. 
    3. You deliver it at 5:30 p.m. (even the time is perfect for F3). Note: due to COVID, we simply deliver the food – we are not allowed inside the building to serve. 
    4. The residents will open the door to take the food.
    5. The residents will thank you profusely. 
    6. You are done. 

    Boom. It’s far easier than a Spit Q, the IPC, a CSAUP, or any exercise that references murdering (or murderous) varmints. 

    These people need F3RVA’s help (meaning YOUR help). As YHC has said many times, if you want to impress your M with a monologue about an F3 event, your best option is to make and deliver dinner for Breaking Bread. Tell her about that. Unlike an incessant description of the length of Twin Team hill, how to count the number of reps times steps in the Amphitheater, or anything involving a “coupon,” this activity will impress her. Involving your kids will impress her more.

    Sign up on the Q sheet. Reach out to me with questions. Make an Impact.