Category: Richmond, VA

  • Rapid Pace Power Broga

    A pair of early risers conquered the courts of Robious Park this morning for some Pre-No Toll stretching. Prior to this morning, YHC felt we had graduated to the intermediate level of yoga which consisted of various unorthodox stretches at a unfamiliar quicker pace, we are moving back down to the minor leagues. See you all next week.

  • A Quiet No Toll

    YHC was sleepless for No Toll this week as coming off a anniversary trip to Manhattan and Monday off it was time to get back in the groove. So here is what went down for 16 F3 brothers.

    COP

    After planting the flag (many attempts with no soft soil around) and gathering the gear we mosey to the parking lot by the giant Cell Tower. We perform 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 4 ct American Hammers. And we recover to mosey to the grassy soccer field.

    THANG

    YHC had sorted out the Deck into the four suits and had 4 members of the PAX pick 2 cards from each group to set up for an 8 circuit 8 reps of 20 seconds of exercise, 10 seconds of rest for a total of 4 minutes for each exercise. YHC wanted to be sure we had a full body workout as the suits represented the following: Clubs – Core, Diamonds – Upper Body, Spades – Legs and Hearts – Cardio. So my brothers did an Audible on these cards and we still got a great workout and below were list of exercises:

    1- Merkin (we performed 10 merkins then held plank for remaining time for 20 second rep)

    2- High knee

    3- LBC’s

    4 – Squats

    5 – Carolina Dry docks (we performed 10 reps then held plank for remaining time in 20 second rep)

    6 – Mountain Climbers

    7 – Backward Lunge was the Card…Posh called an audible on this one.

    8 – Diamond Merkins (we performed 10 reps then held plank for remaining time in 20 second rep)

    We Mosey back to flag as we are almost at the 45 min mark.

    COP

    Namerama, Numberama and Olivander took us out in prayer…Well done men and it was an honor to lead today.

    Moleskin

    The F3 workout deck has some great exercises baked in with many possibilities and is great with a Tabata style workout. YHC likes this one as we can concentrate on a full body workout and stay in one place as a group. It was fun to hear the mumble chatter and folks catching up. Apologies for the sound on the Tabata counter, will work to ensure it is louder so all can hear.

    Announcements – Convergence is at Tredegar Ironworks at 7am on Monday 31, 2021 (Memorial Day) this is an hour long workout and the only AO in Richmond for this day.

    Prayers for Florence as his wife is expecting in the next week and he is travelling to Florida, but has contingencies in place to return home if required.

    HAve a great day Gents …. CB

  • Getting Replanted

    After nobody volunteered to Q and left memory-challenged old fart YHC to try to remember “how-to-Q” again, I finally found my dusty SF in the garage and attempted to plant it at Atlee on this perfect 60 degree morning.

    6 DaVillians arrived roughly on time by car and by foot, and this is how it went down:

    COP (ALL IC)

    • 10 Don Quixotes (of course)
    • 30 SSH
    • 6 One-legged burn squats x3 positions each leg (tribute to Tony Horton)
    • 20 Merkins
    • 20 LBCs
    • 21 Arm Circles – each arm

     THANG

    Outer Bus Loop

    1. Mosey to outer bus loop – 4 Corners
    2. Run corner #1 to corner #2, 20 merkins
    3. Run Backwards to corner #3, 20 supermen
    4. Bear Crawl to corner #4, 20 Freddie Mercurys
    5. Lunge back to corner #1, 20 WW2 Sit-ups
    6. Repeat
    7. Plank for the 6

    Partner Up – Outer Bus Loop – corner #3 park benches

    1. One partner hand-release merkins / other partner run outer bus loop (switch)
    2. One partner dips / other partner run outer bus loop (switch)
    3. Only 10 min left-
    4. One partner box step on park benches / other partner run outer bus loop (switch)

    Mosey single file – “last man sprints” (Culturally renamed)

    Jail Break to flag

     COT:

    Numberama / Nameorama

    Spike took us out.

    MOLESKIN

    Found that the Shovel Flag had fallen in the hard soil when we got back. So the workout actually didn’t count. Quickly replanted for the COT.

    The important thing was to pick it up, shake it off and keep replanting till we had a solid foundation.

    Respectable MC and life-updates among the PAX. Really going to miss you guys on a regular basis! Moving to Charlotte, NC in a couple weeks and not having any trouble finding AOs there to choose from online so far. They even have ones for 45 and over. (packing Geritol)

    Will be back in town to post here whenever I can.

    Yardsale made sure to harp on YHC’s age. Spike’s ankle appears to be doing fine, Pick 2 is back in action getting into fighting shape. See you in the gloom!

    ANNOUNCEMENTS None really. Just glad to be back out there again

  • Are there hills on this run?

    3 runners posted at the slowly reopening River Run AO to see where Doozy wanted to take them.

    An OG River Downs 5 mile route was called

    Circle around by JRHS to the front of River Downs take the second left up the little hill, turn right at the stop sign and head to Gumbo’s house. At Gumbo’s house turn around in the cul-de-sac and head back the same way you came.

    Numbers / Names

    NMS:

    YHC wanted to incorporate some hill work but still thought the mileage was good, perfect for the River Downs route. YHC did have to text Gumbo to verify the exact way the route was run.

  • Handshakes Mile(s)

    A dozen of the West Ends finest gathered for a Heartbreak Ridge beatdown. However, what they didn’t realize is we’ve reached the time of the school year where nobody learns anything so we went for a Field Trip. A quick COP then off Campus we went. Ever quarter mile we stopped for 10 Merkins, 15 LBC’s, and 20 SSH’s, about 1/2 through we switched to 10 Merkins, 15 WWII’s, and 20 Squats). The route was: Quioccasin west to Gaskins. Gaskins north to Della, Della east across the path and continued on Della to Pemberton, Pemberton north across Quioccasin to the DMV Parking Lot, then DMV Parking Lot to east on Quioccasin east to West End Presbyterian Church (YHC’s Church) then west back to Quioccasin to the Flag. 3.44 miles by YHC’s watch.

    Annoucements: 3rd F tonight, check slack tonight at 8:00, Offshore with the Q. Memorial Day Convergence at Tredegar, 7:00 on Monday morning.

    Moleskin: In the 3 years YHC has been involved in F3 nobody has ever done an off-campus beatdown, YHC wanted to change that. YHC felt it went well, there was only one spot on Gaskins that cars went past while we were doing Merkins/LBC’s/SSH’s that gave YHC a little pause, but the other stops we stepped up off the sidewalk and into the grass. Thank you all for allow YHC to mix it up.

  • Over the river and through the woods!

    Bat cave to the bridge and over. Pick up the trail at Huguenot Flatwater and take it to Riverside Dr. Back across the bridge where 4s/5s come home via the bat cave. 5s take a loop around the lake. 6s turn left on Westham Station up to the Pkwy and down University Dr and take the trail to the lake home.

    Marv took us out.

  • Did I hear burpees?

    We started with usual warm-up routines.  We did this for 5 min on my watch.  I hate counting.  Next, we did Modified Homer Dora: 100 burpees (10 burpees, then run about 50 yards), 200 LBCs (20 counts, then jog about 50 yards), and finally 300 sumo squats (30 counts, then jog about 50 yards).   We worked as a team.  So, we had to wait for the PAX to complete each set before moving on to the 200 and 300!  Wrap up with side-straddle-hops to the 45 min.   Good job fellows.  I hope you like my first Q.  

  • Solo Run, Solo Biscuits

    YHC started off at the Early Bird Biscuit, Co. through the lake to the Dogpile and got back to the Biscuit place.

  • Rusty Q

    The PAX was eager to launch at 530, however 6 weeks of rest has made YHC a rusty Q.  After a quick apology and disclaimer, the PAX was off and running at 537.

    The THANG

    Baked Potato Bar with the Works

    • Chili
    • Pork BBQ
    • Bacon Bits (the food, not the dude)
    • Butter
    • Sour Cream
    • Cheese
    • Salsa
    • Black Beans
    • Broccoli
    • Green Onions
    • Chives

    Caesar Salad

    Southern Style Banana Pudding

    Sweet Tea

    Lemonade

    MOLESKIN

    First time Qing Breaking Bread and first time Qing period in a while, but it felt great to get back on that saddle and most importantly to help people who truly need it.  Due to protocols, YHC couldn’t stay for the 2nd F, nevertheless it remains a remarkable experience.  YHC had a hell of a time planting the flag though, glad that jackhammer was in the trunk.

    ANNOUNCEMENTS

    Sign up for Breaking Bread in July or beyond

  • Triple Triple

    13 of Richmond’s finest, plus one latecomer, gathered in the gloom of Hoedown to start the week right. Here’s what happened:

    COP on the field (apparently a first): DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // SSHs

    Triple Check #1: P1- People’s Chair with Air Press // P2: Planks // P3: Run to the bars, 5 Pulls ups, Run back. Mosey to Blacktop

    4 Corners: Corner 1- 5 Burpees // Corner 2- 5 Burpees, 15 Merkins // Corner 3- 5 Burpees, 15 Merkins, 25 Squats // Corner 4: 5 Burpees, 15 Merkins, 25 Squats, 40 Monkey Humpers. Mosey to bottom of Lindsay Court, cross the creek, into the hidden park

    Triple Check #2: P1 – Dips // P2 – American Hammers // P3: Bernie Sanders to the bottom of the grassy hill, crawl bear up the hill, run back.

    Catch me if you can: P1 Bernie Sanders up Lindsay Court, P2 performs 3 burpees and then runs to catch P1, switch.

    Triple Check #3 at the busloop: P1: Balls to the Wall // P2: WW2s // P3: Run the loop

    COP: Plank, Merkin Ring of Fire // Flutter Kick IC // 1 min of silence- with the words, “Love, Surrender, Trust”

    Moleskin: The first truly warm morning. After a 90+ degree weekend the blacktop was nice and radiant. Good to enjoy the park at the bottom of Lindsay in the daylight. Great mumble chatter. Somehow we managed to fit in a lot in 45 min. Thanks dudes for being one of the most consistent things in my life!