Category: Richmond, VA

  • Not good at English spelling, but think you guys are A-W-E-S-O-M-E!

    Five strong men showed up for the beat-down in 85 °F and 82% humidity weather this morning. Hitchhiker was surprised by the fact that he was on the Q sheet this morning. While YHC led the group to the circle area in front of the Dogwood dell, Hitchhiker stepped on small broken tree branches and twisted his ankle again (Ouch!). The PAX stepped up to the plate and did hot potato. Here is how it went down:

    Upchuck led the COP and #1, #2, #3 exercises as follows:

    COP: 10x Helicopter IC x10, SSH IC x 20, Imperial Walkers IC x23, LBC IC x10, Merkins IC x10

    Exercise #1: Bear crawl up to the inner circle curb and back to the outer circle curb with one merkin at each curb up to six times.

    Exercise #2: One person run around the circle while others do excesses and take turns in three rounds; merkins, LBC, and Flutter Kicks

    Exercise #3: There are five light post at the circle. Run around the circle and do exercises and run around the circle to move to next light post. Did designated exercises (Merkin, LBC, Carolina Dry Docks) at three light post and own choice of exercise at two light post.

    Shiplab led #4 and #5 exercises as follows:

    Exercise #4: One person run around the circle while others do excesses and take turns in three rounds; incline/decline merkins, LBC, and American Hammers.

    Exercise #5: Bear crawl around the circle curb and LBC x25 at mid-point and 10 merkins at the starting point.

    Mosey-walk back to the flag.

    Numberrama, Namerama, Announcements, and Hitchhiker took us out.

  • Sacks, Eric, and The 4th F

    5 Davillians came out to enjoy their mid week KB workout

    This how it went down

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Flutter Kicks, Heels to Heaven, Merkins, Arm Circles

    THANG

    The Somewhat Suck – PAX split up into the four corners of the parking lot. The 5th PAX member grabbed the 30lb ruck sack YHC brought. Starting from one corner, The rucker runs to the next corner and switches with the next guy. This kept repeating with each PAX switching and running. The PAX worked on the following exerices while waiting to switch: Goblet Squats, Swings, Halos, Cleans. Rinse and Repeat till everyone does each exercise twice.

    Four Corners – 50 Rows, 50 Goblet Squats, 50 Merkins, 50 Sit + Press

    Ran out of time so back to the SF for Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    The 4th F was coming out over and over this morning. Mainly thanks to Yard Sale who we pretty sure sh** his shorts several times.

    Good to have Mud Face with us this morning. He mentioned he has been rucking and use Eric (100lb weight bag) a lot lately. Bulkhead said if he brought Eric not Wednesday we would put him to use

    Also Bulkhead has asked (for future Q’s) that we spend the last 5 minutes of a workout for stretching. YHC will leave that up to whoever is Qing if they want to.

    SPIT ON THAT!!

  • F3 Family BBQ at Hardywood’s

    F3 Family BBQ at Hardywood’s

    Gents, here’s an open invite to the Hardywood Family Farm in Amelia Court House, VA. This will be super low key. We’ll have burgers and hot dogs, so please bring anything else you’d like and something to share.

    • When – Saturday August 22nd, 2020
    • Time – 3pm ish to 8 pm ish
    • Location – Amelia Court House, VA (address will be put on Slack)
    • What To Bring – Families, food to share and any outdoor activity stuff you’d like to bring. If it can kill some one, don’t bring it. Otherwise, if it’s an outdoor activity you enjoy then bring it.
    • Swimming – You bet. There’s a small lake to dip your toes, oars or fishing poles in the water. Best to bring a life jacket for kids if they want to get in.
    • Distance From Richmond – 25 minutes from Brandermill. 45 minutes from Dogpile. Leave now if you are coming from DaVille.

    If you have any questions, shoot me a text.

    Your pal,

    Hardywood

  • First Sweat

    Five Strong hit the streets early this morning in the gloom to make themselves better before their 6am naps. Here is what transpired:

    Mosey over to the smallest Henrico County Park that exists for COP:

    Helicopters and DQ’s

    No stragglers, let’s roll to the UR Amphiteater

    5 Incline Merkins on each step down

    Lindsey: 30 LBC’s at bottom run up to top 10 Jump Squats run back down. 25/15 20/20 15/20 10/30

    Flutter Kicks for the 6

    Lt. Dan Box Jumps on each step going up

    Round of 10 Pole Smokers per PAX member while rest of PAX hold 6 inches, 45 degrees or 90 degrees

    Exit Amphitheater and head down trails to the lake and mosey over the bridge to the island.

    11’s: Dips on benches/Decline Merkins on benches

    Lunge walk back over the bridge and take trail and College Dr back up to River Road.

    Make a pit stop at Saab’s for 25 Monkey Humpers and 25 APD’s

    Mosey back to VSF

    Numbers, Names, Announcements and we all took ourselves out with the Lord’s Prayer.

    NMS:

    Way to work this morning men! Nice and warm at 5am. Thanks for changing things up and coming to First Watch this morning, Bodo’s! Always great to see the regulars Hutton, Last Call and Handshake. Don’t leave us hanging Honeydo, Splinter, Wojo, Lockjaw, Offshore 🙂

    SYITG!

    Kubota

  • Baking Potatoes, Crawling Bears and Peeing Dogs

    Three stallions and one guy dressed for Top Gun Volleyball (you know who you are, Goose) posted this morning at Source of Truth to a find a potato in the oven – here’s how it tasted:

    Warmarama (Doublemint) – mosey to the side of the school for SSHs x 15 or 16 more or less, Russian Soldiers x 15, Imperial Walkers x 15, Don Quixote x 10, roll in the wet grass, Freddy Mercuries x 20, Sugar Stix x 20, APDs x 20

    Thang 1 (Doublemint) – Dora (100 merkins, 200 squats, 300 LBCs) w/ run to mechanical door and back, mosey to front of school

    Thang 2 (Bullseye) – Curb Crawls (Bear crawl to curb, 5 x merkins, crawl bear back, 5 x jump squats, repeato with 4x, 3x, 3x, 1x), then

    • Peoples chair v1 (arms to side, then drop 6″ and arms 45*) + 25 dips
    • Peoples chair v2 (arms to front, then drop 6″ and arms 45*) + 25 dips
    • Peoples chair v3 (start low, arm circles, reverso) + 25 dips, mosey to hill behind school

    Thang 3 (OC) – Hill repeats with 25 x wide grip merkins, 25 sec planks +

    • One legged donkey kicks x 25 (ea. leg)
    • Peeing Dogs x 25 (ea. leg)
    • Rear extended leg circles x 25 + reverso (ea. leg)

    Thang 4 (Tobit) – Circuit Training

    • Pax 1 – sprint up hill and back
    • Pax 2 – peoples chair
    • Pax 3 – American Hammers
    • Pax 4 – WWIIs

    BTTF for deadman’s hang, straddle streth, Wilson’s wife, child’s pose. Numbers, names and OC took us out. Strong work, gents!

  • Running in the shower

    3 guys ran and two took a gentle stroll with their parasols.

    Kings Charter Route.

    4.5ish miles for everyone.

    Sludge mentioned that running this morning was like running in the shower. We briefly considered jumping in the Honey Meadows pool but figured we were wet enough anyways with sweat we wouldn’t even notice…

    No Idea and Mudface were there — we saw them early on and then never again.

    SYITG!

  • Extravagant Pain and lots of Moving Parts (is it someone’s birthday?)

    How it went down:
    Mosey from minishubbleflag to back of school in last parking lot on right before baseball field
    Circle of Pain:
            20 SSH
            10 big/5 small arm circles
            Reverso
            20 Hillbillys

    Mosey to stadium parking lot for a bunch of parking lot tracers. 
    Mosey all the way to the elementary school bus loop
            Triple Check 
    3 X (1 loop around bus ramp, 1 set merkins, 1 set donkey kicks against wall) 
    Helix with the 20 count
    Mosey to the elementary school track pull-up bars
            Everyone, 5 pullups, go to football chutes, 5 old man pullups, go to bleachers 5 dips
    Mosey to middle school parking lot
            Pavarotti becomes magically becomes a rabbit and the rest of pax become hounds.  Pavarotti gets a head start to minishubbleflag.  After a minute, hounds are released to chase the rabbit!  P almost got to minishubbleflag when the hounds got ’em.  Walk for 15 seconds.

    Mosey to minishubbleflag.  Circle up.
            3 X (30 second plank, 20 second right hand up plank, 20 second left hand up plank)
    Numberama, Namearama
    Q took em out.

    All PAX seemed fairly quiet today and set about work professionally.  And I think it might’ve been Mr. Holland’s birthday, in which case…Happy Birthday!

  • SOJ Swolt Sweat

    A noticeably gloomier NoToll welcomed 13 veteran warriors to top up on the F’s. Here’s how DTH brought the pain:

    The THANG:

    Warmerama on the BBall Court:

    • Descending Merkin Suicides
    • Start with x5 reps at each stopping point (not including baseline), make your way down to x1 …makes x60 merkins total

    COP #1:

    • Circle up at Center Court
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imp Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • T-plank Arm Circles x10 ea side IC
    • Sweat Angels x10 IC
    • Kimchi Twists x10 IC
    • Freddie M’s Slow to Fast x20 IC

    COP #2:

    • Mosey over to the playground
    • RUNNING DOWN THE CLOCK:  Perform descending Burpee Reps from 12 to 1 with a lap around the playground track between each set …makes x78 burpees total
    • IC Mary for the SIX: Flutters, APD’s, Oblique Crunches

    COP #3:

    • Mosey to the Fields via GRABASS:  Q calls a name, PAX run to catch fleeing man, winner calls exercise, PAX complete x10 reps
    • Repeato with Q calling new name each round 

    COP #4:

    • Triple Check: P1 Box jumps on the bleachers, P2 WWII, P3 Runs across field and back. Rotate to complete x3 sets.
    • DTH’s IC to run down the Clock

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • YHC was pleased to receive an ovation of mumble chatter for the suicides slaughter start, but even happier to witness the silence of beast mode PAX putting in exemplary effort through the COT’s. T claps all around gents. YHC was also pleasantly surprised with the game nature of the PAX playing Grabass – credit going to Wilson of course (our first rabbit) for a phenomenal effort to shut down the entire gambit by attempting to sprint the entire distance without being caught. Good thing we have a few sleek greyhounds in the brotherhood who ensured we went about 4-5 rounds. Finally, YHC was glad to see Doozie back out, even if participating at a painfully tender pace. We do love our BFF’s. Anyhoo, thanks for posting gents – reach out and headlock a brother today, keep your eyes fixed on the heavenly prize, and put yourself last. SYITG! 

  • Predictable Pax

    A total of 9 PAX eventually made it out to Hearbreak Ridge on another muggy morning. Fireball from Houston joined us for:

    COP: SSH, Russian Soldiers, Merkins, Helicopters, Flutterkicks, Scorpion Kicks.

    Triple Check: Chicken Peckers, WWIIs, & run the loop. Mosey off to basketball courts in back. 10 merkins at each hoop, with bear crawl between all 6 baskets. Down to the Jerkin Gym: 4 sets of 8 Jerkins.

    Over to the benches: 30 Benchkicks & 20 Squats. 2 more rounds increasing both by 10 each time. Head over to namesake Heartbreak hill for Fireball:

    Run up 3 burpees, back down. Up & 5 burpees at top, back down. Up again 10 WWIIs, back down. Finish back up with 20 Merkins. Back to flag for 2 min of Mary. Atilla took us out.

    NMS: At 5:28 with 6 PAX waiting to start Fireball asked how many PAX does HBR normally have. Atilla responded “6-10” and said in the next 90 seconds Lighthouse would pull up soon followed by Handshake as we would hit 5:30. True to form Lighthouse pulls in at 5:29 and Handshake is getting out of his car as we start our mosey at 5:30. Not wanting to be outdone Probation arrives 2 minutes late and tracks us down in the COP. It is nice to know some things you can set your watch to in these uncertain times.

    YHC did not realize half the PAX didn’t have gloves until the end of the bear crawl across the basketball courts, sorry. Fireball seemed to enjoy his introduction to Jerkins and said Heartbreak hill would be the biggest hill in all of Houston. Someday YHC hopes to be able to run with reckless abandon like watching Howler run down Heartbreak hill.

    Announcements: Bone Thugs VQ thursday, Fall retreat and cornhole Pre-blasts are up. 10k next Friday at RAMM. Also Iron PAX signup still open – join in on the fun, see Slack for details.

  • Saab Does Intervals

    A fearsome fourteen descended upon Spider Run not expecting the unexpected.

    They say, keep your friends close but enemies closer. Same goes for intervals – which YHC despises. Yet they are a necessary evil.

    Route: PAX stays together and conducts several climbs up various hills surrounding UR…1 minute up then mosey back down. The PAX climbed more hills this morning than most conventional runners do in a week.

    Saab Abides