Category: Richmond, VA

  • Dude, what did you have for dinner?!?!

    4 men arrived on a beautiful Friday morning to finish their week right with some hot potato.

    • Yardsale Q:
      • Lap around the main parking lot
      • COP
        • Arm circles (big x 10, small x 5); Reverso
        • SSH x 20
        • HRMs x 10
        • LBCs x 20
      • 4 corners – 25 reps of an exercise at each corner (HRMs, heels to heaven, ball dippers, WW2s). In between corners, run straight, karaoke, Bernie Sanders, karaoke back to starting corner.
    • Bulkhead Q:
      • Merkin Island – Each man goes to a parking lot island. From the starting point, each man will do a wide grip merkin, then a diamond merkin on the island curb all the way around the island.
    • Mudface Q – mosey to playground in the back.
      • 1 man Dora – 50 merkins, 100 WW2s, 150 one leg squats. After doing 10 reps, run from the playground to the building and back for another 10 reps.
    • Mr. Holland Q – 1 MoM (American hammers and Freddie Mercuries)
    • Numberama, namerama, Mr. Holland took us out.
    • Notes:
      • YHC had Taco Bell for dinner the night before and the 4th F was in full effect. Leading to the title of the workout.
      • Hardwork was put in by all. Great work gents!

  • Skittles and Unicorn Farts

    COP

    SSH

    Arm Circles (all ways)

    Helicopters

    Don Quixotes

    Thang

    3 Minute Merkin (90 seconds down, 90 seconds back up)

    10 Minute AMRAP

    • 1 Burpee
    • 2 Cleans (one each arm)
    • 1 Goblet Squat
    • 1 Overhead Press
    • 1 Back squat

    2 Minute Merkin (1 minute down, 1 minute back up)

    10 Minute AMRAP

    • 1 Curl each arm
    • 1 High Pull
    • 1 Overhead Press
    • 1 Triceps Extension each arm
    • 1 Merkin
    • Run half of parking lot and back

    Increase reps by 1 for each round

    1 Minute Merkin (30 seconds down 30 seconds up)

    5 Minute Amrap

    • Skull Crusher
    • Press
    • Sit and Press

    Numberama

    Namearama

    Attila took us out

    NMS

    Its time for YHC’s yearly pilgrimage to Circus Maximus. It was good to get back to the Circus and throw around some iron. Mummblechatter was abundant but cannot be repeated in mixed company. Hard work was done by all

    Thanks for letting me lead.

  • Currahee!

    We did the 6.5 route again. Great mix of hills.

    Like 1LT Sobel says: “3 miles up and 3 miles down”. Not quite a mountain, but its what we have. Get some!

    Prayers for patience with our macro situation: school reopen, virus response, and impacted attitudes, There are lessons to find here. Prayers for F3 hurricane response team – best of luck brothers!

    Currahee!

  • The Rat Pack

    A smooth 20 hit various runs and cycling routes to kickoff the holiday weekend.

    Runners: Commonwealth north to Monument, head east. 4s turn at Arthur Ashe, 5s at or around Strawberry, and 6s can go F yourself, head back on Grove. Just kidding I don’t think there were any 6s today except GP who I believe ran with the 5s.

    Cyclists did their thing. Heard the Potterfield Bridge was included per Pullout.

    Long run – 8ish via Carillon route.

    Great job men! Apparently Bodos and the 5s were attacked by a rat who was confused by the speed at which they ran. In other news, Corned Beef thought YHC had an actual wedding singer career, and inquired whether jobs were picking up later this year. Also Swirly got a haircut.

    Bodos took us out.

    Labor Day convergence at Grid Iron – 7:00 AM.

    -Singer

  • Things That Suck

    Lord’s Prayer 

    Warmarama :

    10 F3 count SSH

    10 F3 count merkins

    1 lap around parking lot

    The Thang : 

    Focus on good form for all exercises –

    20 Ball dippers 

    25 Jungle Boi squats “2Spoonz Style”

    Grab rock coupon for 30 regular squats

    30 Lunges without rock

    Backwards bear crawl (aka Joe Hendrix) across entire parking lot then sprint back

    Forward facing crab walk across entire parking lot then sprint back

    Kangaroo hops to halfway point of parking lot then sprint back 

    Suicides to halfway mark in parking lot, touching every line along the way 

    20 F3 count Flutters

    20 straight count Leg raises

    30 WWII sit ups

    20 F3 count American hammers

    20 Spiders 

    30 Merkins

    20 Overhead rock press

    30 bicep curls with rock

    30 Bent over rows with rock then put rock back in its natural habitat

    Mosey to Metal railing

    40 Dips

    15 Burpees

    1 sprint up Satan’s hill then mosey back down 

    4 full laps around parking lot

    1 minute AMRAP mountain climbers 

    DONE

    COT :

    T claps for Roscoe (Eric Beeter) for posting back in the Gloom after a 2 year hiatus. Glad to have you back brother and look forward to seeing you more often. 

    The lung surgery for QIC’s mother in law got moved to today (Friday 9/4) at 11:30 am. I appreciate your prayers. 

    YHC

    -Florence

  • Vintage VHS Indulgence

    A noble nine gloom-ninjas posted to TwinTeam hoping for Jane Fonda themed aerobics… instead, they enjoyed a less-sexy DTH sweatfest. Here’s how the VHS tape plays it:

    The THANG:

    COP #1:

    • Mosey back to the BBall Court
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 IC each leg
    • DQ’s x10 IC
    • Imp.Sq.Walkers x10 IC
    • Alternated Leg-up Mericans x10 IC
    • WWII’s x10 IC
    • T-plank Arm circles x10 each side
    • Flutters x20 IC
    • APD’s x10 IC

    COP #2:

    • Mosey to the center of small field
    • Partner up for DORA:
    • x100 Mercans
    • x200 Am.Ham’s (2-ct)
    • x300 Mtn.Climbers (2-ct)
    • Moving partner runs over to complete x5 pullups on playground, then returns to relieve stationary partner
    • ABC’s for the SIX

    COP #3:

    • Mosey to TT culdesac
    • Mary ROF – each pax calls a core exercise, all complete x15 reps IC
    • Exercises included:  Mericans, Rosalitas, LBC’s, APD’s, Hydraulic Planks, AmHams, Hardywood-style Arm Circles, Crunchy Frogs, Oblique Crunches

    COP #4:

    • Catch Me If You Can:
    • P1 x3 Burpees while P2 Bernies up TT hill, then P1 runs to catch up and switch
    • Say hi to ROSIE on the Hill
    • Mosey BTTF

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Super proud of the HIM effort today and thankful for the high quality camaraderie and mumble chatter. Love doing life w you guys. See ya’ll tomorrow! YHC, DTH

  • It’s about time

    After considering holding off even longer YHC decided to break down and post the backblast. I let Wilson know that if I heard from anyone about the delayed BB I would post it and leave their name off the PAX list, Big Data. I did not hear anything, although I’m sure one of the 24 other guys, or at least “Corporate” was itching to say something. Here is some poetry based on what we did.

    Warmup then VITA

    Captain Thors, we don’t do math

    Bear crawls with a run

    Partner and a block

    Dora with bonus pullups

    Block burpees are fun

    Touch a tree for all

    Special instructions needed

    Kept moving all morning

    Prayers for Shiplap from Louisville for the loss of his M during childbirth. Gypsy posted some info on slack about how to help the family.

    Good luck to RVA Shiplap with his nuptials this coming weekend.

    There may be a HH this Friday, Steam Bell? Check with Florence.

    Labor Day Convergence – Gridiron 7am – Let Jville know if you’re coming so he can make breakfast for you

    As always, it was a pleasure to lead you fine gentlemen for a few minutes of my day.

  • Building Brotherhood 1 Light Pole at a Time

    6 Toned and Tanned Studs ascended onto the Forge to attack a beat down for the ages. DTH and Fresh Prince arrived simultaneously, leaving the rest of the PAX wondering if we were early or late starting. According the roaming coyote pack looking to take out the slowest of the herd, this is what occurred.

    COP 1: DQ’s, Heli’s, Cherry Pickers, SSH’s – warm yet, let’s mosey

    COP 2: Looking to put in some miles, YHC set up a Light Pole Ladder, Lady of the Night style. Each light pole consisted of an exercise for PAX to complete than return to home base doing each exercise along the way. Exercises started at 2 reps and increased by 2 each pole.

    15 light poles = a lot of running with many reps in between.

    Here is how it went down:

    2 Burpees, 4 Lt. Dans, 6 Merkins, 8 WWII’s, 10 Jump Squats, 12 Curls (with coupons), Bear Crawl, 16 Curb Dips, 18 American Hammers, 20 Calf Raises, 22 Mountain Climbers, 24 V Up’s, 26 Monkey Humpers, 28 LBC’s, 30 SSH’s.

    Not enough time to get thru all exercises ladder style, so with 10 minutes to go an audible was called to finish all exercises in order. Snuff and DTH held plank while the remaining PAX finished up as a group.

    Times up – MBTTF

    Announcements – Gridiron Convergence, Shirt Order Coming Soon – See DTH

    Numbers, Names, YHC took us out

    Moleskin: Having not seen the ladder in a while, YHC thought it would be a good change. Fresh Prince and Long Pole set the pace with clocking in around 3.5 miles today. Bullseye and I enjoyed bringing up the six to ensure no one got lost but still clocked a solid 3.2. Midway thru, a pack of coyotes started howling nearby. Luckily Cooper was safely investigating the numerous piles of goose remnants away from the pack.

    Great message at the flag from DTH to take time and enjoy the chatter and fellowship during workouts. We are all out to make ourselves better people, and each of us can help a brother by simply learning more about them. Seize the Day boys. Enjoyed working with you today.

  • New West end run trials

    A few of us have been talking about a run Wednesdays in the West end. It would fit in nicely between Heartbreak and Circus Maximus or Mary on Thursday.

    Today YHC tried a 6mile run that starts at Pocahontas. Three Chopt, Church, Westek Dragana, DRP, Turtle Creek, Pump, JRP, Three Chopt.

  • Around the Rim of Mary – Part Deux

    19 veterans decided to test the waters of Mary as led by a OG-Geriatric on his quasi-post-quarantine VQ. This is what transpired, more or less

    Warmup: DQ’s (Saab style), HR Merkins, Flutter kicks (Esther Williams style), Ball-Lickers (ask TYA)

    RedBarshetta: Run out and back: 100 m-climbers, 75 LBCs, 50 Flutter kicks, 25 HR Merkins

    Curb Crawls: Up to 5 then descend to 1 (Merkins along the way)

    Lindsays: Box Cutters and Dollys…run across field along the way

    Catch me if you can: (wrong place at the wrong time)

    Running: (To and through Windsor Farms, stopping for exercises along the way)

    NMS

    Good to be back in the Q sheet and work my a run in with a little bootcamp along the way. Thanks to Kubota for carrying the flag upon entry and exit…General Patton would have been proud…we know Swirly was.

    Announcements: Labor Day convergence at GridIron

    Saab abides