Richmond, VA

“If you don’t like what is being said, then change the conversation” – Don Draper

By Handshake on July 12, 2022

When: 07/12/22
QIC: Handshake
The PAX: EF Hutton, Lighthouse, Offshore, Flo, Pigskin, Seymore, Handshake

A quiet group of 7 gathered for this weeks Heartbreak Ridge and this is what transpired Mosey around the front of the school and back around to the Bus Gas loop area for a COP which included various exercises Mosey to the Bus Loop, and line up along the 7 Poles. Everyone does Pole Smokers but P1 does 10 and runs down 7 poles. P2 repeats until the end. Exercises to swapped at exhaustion to LBC’s and HRM’s Mosey up to the loop in front of Pemberton Elementary School for a Triple Check. P1 does Wall Sits, P2 does WWII’s,…

Some wine with that

By Corned Beef on July 11, 2022

When: 07/11/22
QIC: Corned Beef
The PAX: Yardsale, Phonics, Lab Rat, Macho, BoJangles (FNG), Hash, Corned Beef

YHC was ready to start the week this cool morning and touched base with a new F3 dad who wanted to bring his 20 year old son, ran into Labrat this weekend and he was in, Hash was coming with me and we had two more show up, flag planted and we are ready to roll. COP We mosey to the newly paved and striped basketball courts next to the bus loop and circle up for 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Scorpions and 20 merkins. THANG So YHC set up a new play list for the…

Wait its not Friday, why we flexing

By Marmaduke on July 11, 2022

When: 07/11/22
QIC: Marmaduke
The PAX: Heist, Oyster, Wilson, Honeymoon, Body Karate, Bullseye, Marmaduke

7 Beasts showed up to a Monday workout but Duke said we were flexing today! COP – SSHs, DQs, Helicopters, Merkins, Squats, LBCs and Flutters Mosey to coupons and carry to top of lot. 25 Curls, 10 Presses, 10 Tri Extensions, 15 Squats, run hill and back 50 Bench Presses, 25 Pulls, 10 WWIIs, 60 Second extension hold, run bottom of hill and back Repeat! Ring of fire, Runner calls exercise while they run and do 10 Jerkins. Repeato BTF, 3 burpees OYO Numbers, Names, YHC took us out! Prayers as Shiplap’s wife is due any moment now! Duke

Are You Going to Paint the Front Door?

By Upchuck on July 11, 2022

When: 07/11/22
QIC: UpChuck
The PAX: EF Hutton, Splinter, Gomer, House Party, UpChuck, Offshore, Flo, Pucker, Shiplap, Hitchhiker, Whitesnake, FICO, MARV, Pigskin, Bodo’s, Wojo, Last Call

17 – yeah, 17 – men of action tossed the Fart Sack to the side in favor of a seasonally pleasant morning workout. Temperatures remained constant at 70 and sunny. According to the F3 mobile app, the following may have occurred: Mosey to the 3rd (but 1st in YHC’s heart) Church parking lot for the COP. Intro, disclaimer, etc. SSHs, LBCs, Ukrainian Soldiers, Hillbillies, Hand Release Merkins, WWIIs, Dead Man Hang, Some Other Things That are Like a Dead Man Hang, Some Yoga Stretches Mosey to the back parking lot. Partner up. Round 1: Man 1 runs the length of…

Just YHC and Andy Stanley

By Doozy on July 11, 2022

When: 07/11/22
QIC: Doozy
The PAX: Doozy

YHC landed at River Run this morning knowing that Doublemint would not be making an appearance but hoping to see Chef Boyardee (DR from CA). At 5:30 and without a soul in sight YHC grabbed the earpods and weight vest and set out on the Roller Coaster. An Andy Stanley pod cast was found and gave YHC much to ponder along the way. The discussion this morning was on the political divide in this country and how if we could move from the far Right or far Left more to the middle (not to move our political views) but to…

Economics 101

By EF Hutton on July 10, 2022

When: 07/10/22
QIC: PAX
The PAX: Wilson, Aisle 5, Honeymoon, Body Karate, Gumbo, Rosie, EF Hutton

Four runners, two walkers, and one dumb rucker, took to the streets for various mileages between 3 and 7. Aisle 5 gave Wilson and YHC a lesson in what not to do when buying real estate. Also concur with your M before hiring an attractive realtor.

The Dirty Dozen (and hot and soaked)

By Gomer Pyle on July 9, 2022

When: 07/9/22
QIC: Gomer Pyle
The PAX: Splinter, Rosie, EF Hutton, Sippy Cup, Oyster, Faceplant, Ripcord, Hooptie, Upchuck, Seymour, Garbage Plate, Gomer Pyle

12 heroes gathered in the gloom for a humid start to see how messy they would get before getting back in their cars. Unlike the movie, we all made it back. 5 Burpee start Mosey to pick up blocks, disclaimer, and COP all IC. Deadman hang, SSH, DQ, 20x small arm circles, 20x reverse small arm circles, 20x big arm circles, 20x reverse big arm circles, palms up, palms down, 5x Overhead clap, 5x Seal claps, 16x big arm circles, 25x LBC, 20x Freddie, 10x Bohemian Rhapsody, 10x Dollies, 10x grass angel, 10x Australian grass angel, 10x merkin, 10x wide…

An act of defiance

By Gomer Pyle on July 9, 2022

When: 07/9/22
QIC: Gomer Pyle
The PAX: Splinter, Rosie, EF Hutton, Gomer Pyle

Four hoss’s of the apocalypse gathered in the super humid gloom. After working a bit to find parking we got to it. Todays route included the secluded Addison street footbridge across the downtown expressway and a loop around the lake. 2.5 miles out, 1 mile back making the total mileage for today’s work 5.3mi. EF Hutton took us out. NMS – today was tough. 77F and 90% humidity with a storm on the horizon made for a unique day from a weather perspective. As tough as that is, training in those conditions has lasting benefit when it it cooler. After…

Pouring Perspiration, Parched for Precipitation

By Tryhard on July 9, 2022

When: 07/9/22
QIC: Dr Tryhard
The PAX: Doublemint, Cowbell, Spinal Tap, Mickey, Florence, Chaplain, Touchdown, House Party, DTH

Departing the deluge of Bon Air and other points North, a strong PAX of 9 HIM’s gathering in the stifling humidity of Rock&Roll without a drop of refreshing rain in sight. No problem, we’ll bring our own sweaty rainfall to the AO. The THANG: WARMERAMA: Mosey loop around the lot & circle up on the basketball courtWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom (heaps of 8-counts) COP #1: Ind.People’s Run to the Tennis CourtsLINDSEY:Donkey Kicks 10-15-20-25-30Chain Smokers 30-25-20-15-10Run across x3 courts between sets COP #2: Mosey via GRABASS back around the park loop -…

Did it rain?

By Phonics on July 9, 2022

When: 07/9/22
QIC: Yardsale, No Idea, Corned Beef, Mr. Holland, Phonics
The PAX: Yardsale, No Idea, Corned Beef, Mr. Holland, Helix, Phonics

Six gathered on the grounds of Atlee High School with 3 different plans. Two rucked, 2 ran, and 2 did a running bootcamp. All were beatdown and extremely wet. This is what occurred. Yardsale and No Idea rucked through the campus of Atlee High School for about 3.5 miles. Corned Beef and Mr. Holland ran along roads and trails on the campus of Atlee High School and surrounding neighborhoods for about 5 miles. Helix and YHC did a running bootcamp for about 5 miles. This is what the the bootcampers did. Run 1.5 miles with Corned Beef and Mr. Holland.…

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