Author: Handshake

  • Bash Brothers

    The Q sheet has been sitting somewhat empty in Westhoe over the last couple of weeks so YHC has been jumping in to fill the sheet as needed. Yesterday it was the Site Q/Weaselshaker at Heartbreark and today it was 1st F/Weaselshaker at First Watch.

    0500 YHC launches us and we mosey down the hill. Flip Flip COP perfectly choreographed.

    Hutton Q – Mosey over to a hill for a Triple Check. P1 runs up the hill to the street sign and back. Partner 2 does Merkins and Partner 3 does squats.

    Handshake Q – Mosey up the hill to the street sign and do another Triple Check, but this time P1 runs down the hill and back, P2 does Flutter Kicks, P3 does Carolina Dry Docks.

    Hutton Q – Mosey back up to the parking lot for a Dora. 100 Decline Merkins on Guard Rail, 200 WWII’s on Guard Rail, 300 Monkey Humpers

    Handshake Q – each man get in a Parking Spot, Pencil Roll left to another spot, LBC’s, Pencil Roll again and some other exercise that YHC can’t remember. Partner Up for while P1 gets in the Merkin position and P2 picks up his feet and they do a perfectly synchronized Derkin-Squat combo, henceforth to be call the Partner Squerkins.

    Announcements – none, but grab and over Q if y’all can

    Prayer Requests – Mary, Fudd’s sister. All those in need known or unknown.

    NMS – fun morning with 6+1 guys. Kubota is on the Broke Dick Brigade but we were glad to see him come out and walk

  • Lonely Broga

    4:30 am and not a soul in sight, just a solo Handshake. 4:35 a car pulls in, Last Call was delayed by his morning constitutional.

    Broga happened and good conversation. Broga opportunities are decreasing as we head towards winter.

  • Tomato season is still on in Hanover

    6 men (2 groups of 3) gathered for this weeks Tomato Run. 3 Rucked and 3 Ran. Conversations were had about various subjects.

    Announcements – none

    Prayer Requests – Fudd’s sister/family. All people who are going through life’s challenges and struggles, both spoken and unspoken

    NMS – when YHC pulled into the parking lot at 5:28 not a car was in sight. YHC was worried it was going to be solo run, just YHC and Lulu. Luckily Phonics pulled in followed up Yard Sale and Trail Mix. No Idea and Bulkhead met during their Ruck to make a total of 6

  • They can’t all be 10’s……

    8 men gathered all wondering who was going to be the Q. YHC spoke up and said we’d do a Hawt Potato and YHC would start off….

    Mosey to the top of the Triangle for a COP. The Pax was mocking YHC for the Swedish Chef counting routine so YHC decided to keep the Q.

    After the COP we moseyed down to the bottom of the hill for a Triple Check. P1 runs, P2 HRM’s, P3 WWII’s.

    Mosey over to the bottom of the hill. YHC did a freestyle riff of an Arch Loader. We did various exercises to make our way up the hill. First up was YHC’s Traveling SSH’s.

    Eventually we made it almost up the hill then decided to mosey to get to the top and finish with 2 minutes of Mary.

    Announcements – none

    Prayer Requests – Mary who is Fudd’s sister, who is battling Cancer.

    NMS – fun morning and good laughter. YHC’s favorite new exercise was introducing the 16 Count Don Quixote/Burpee Combo. The Pax LOVED it.

  • Beta Testing

    9 Redwoods gathered for a beatdown at the Darkest AO in RVA and this is what happened.

    Mosey to the bottom of Lindsay for a quiet COP. Various exercises to included Inverted and Non-Inverted Scorpion Kicks. Bernie Sanders back up to the top of Lindsay.

    Mosey over West Drive Circle to the first ever Triple Ch-ora. Triple Ch-ora is a hybrid between a Triple Check and a Dora. Round 1 – P1 completes 50 Merkins, P2 runs the circle, P3 Imperial Walkers. If P1 hasn’t completed the 50 merkins then everyone continues the exercises. Round 2 – P1 completes 100 LBC’s, P2 runs the circle, P3 Squats. Round 3 – P1 completes 150 Single Count Flutters, P2 runs the circle, P3 SSH’s.

    Line up in 2 lines across from each other. Man 1 on one side Bear Crawls to the front of the opposite lined and Man 2 folds in behind him to the opposite line and continue. Eventual switch to Crawl Bears.

    Indigenous Peoples Bunny Hop. *Favorite of Last Calls* Line up and everyone does Squats while the last guy Bunny Hops to the front of the line and rotate. 2 Complete rounds.

    Mosey back to the school for various Ab and Merkins. 20 HRMs, 20 5 Count WWI’s, 20 LBC’s, 10 Werkins, 20 Wide Legged Flutter Kicks, 10 Dive Bombers, etc.

    Announcements – 2nd Tuesday 2nd F – Firehouse Subs Tuesday 10/8 at 12:00 Innsbrook. Rodeo Clown has a 2nd F planned for someday/sometime, see Last Call for no details, better yet check Slack.

    Prayers – Fudd’s sister Mary and her family.

    NMS – Today tested the limits of how many variations of exercises can be done after 10 years of F3RVA. YHC thinks it was a resounding success but the Pax may say otherwise. Have a great day.

  • Swirl-Nation

    6 of the baddest mofo’s in RVA joined for a Swirly Q at Dogpile. As expected it was wet, but at least it wasn’t raining….

    Mossy to the Carillon for conversation about whether or not it will be reopened and various exercises for the COP.

    Mossy to the Amphitheater for 2 rounds. Start at the top and do 5 Dips per step on the way down. Start at the bottom and do 3 Incline Merkins per step on the way up.

    Mossy to the Rusty Cage. 3 Rounds. 3 Pull Ups, 5 Burpees, 10 Squats.

    Mossy to the Circle for a Triple Check. P1 Runs the Circle, P2 WWII’s, P3 Lieutenant Dan. 3 Rounds.

    Mossy to the field for a 4 corners. C1 10 Burpees, C2 20 Jump Squats, C3 30 LBC’s, C4 40 Merkins. Repeat C4 and descend.

    Mossy over to the Circle for a Curb Crawl. Bear Crawl then 1 Incline Merkin, Crawl Bear 2 Decline Merkins, up to 5.

    Mossy back to the flag for Swirl-Yoga.

    Announcements – CPR Class being organized by Flatline. See Slack for details.

    Prayer Requests – non

    NMS – solid morning at DP. Conversations ranged from how some prefer it wet and some prefer dry with high-friction, you needed to be there to understand the context. Conversations also about Life Insurance and its value. Lastly, YHC is writing the BB because Swirl Y was headed out of town and didn’t have time to write it up. YHC wanted to stay on-brand with Swirly and misspell “Mosey” over and over.

  • Tainted Forge

    12 men gathered for this weeks episode of The Forge. The Pax was expecting to make good use of the giant AO but YHC had alternate plans…

    We began with a mosey around the parking lot to see if Snuffleupagus would make an appearance, however he did not. We circled up for various exercises.

    Count off in 3’s to get in groups of 4. YHC knew we had 12 Pax members. Each group gets 1 micro-coupon from ‘Lil Blue.Mosey up to Forest Hill Avenue and turn left and head up the sidewalk to Stratford, turn left on Stratford and mosey down to the intersection of Stratford and Robert Bruce. Time for a Quad Check. P1 does an exercise with the Coupon (we varied between Overhead Presses, Curls for the Girls, Block Raises, and lastly Partner Squat/Block Raise/Pass/repeats). P2 runs up Stratford to the Speed Limit Sign, P3 does various exercises (HRM’s, Squats, WWII’s, Partner Squat/Block Raise/Pass/repeat), P4 runs up Robert Bruce to the Speed Limit Sign and back. After 3 rounds Last Call thought we were done but an energetic and enthusiastic NTB reminded him that it was a Quad Check. We Al Gored for the 6 and then completed the last round.10 minutes left on the clock and we had some ground to cover.

    Get back in your groups of 4 in a line and complete an Indigenous Peoples Block Run. Second to last man had the block and the last guy runs to the front. Last guy passes the block to the man in front of him and runs to the front. The idea was to make it to the top of Stratford/Forest Hill. All that glitters is not gold, our group fell apart about halfway there. At the top of Stratford/Forest Hill YHC called for 5 Merkins every other object on the side. We continued this all the way back to the Parking Lot.Circle up. 10 HRM’s, Pencil Roll left, 10 LBC’s, Pencil Roll right, 2 HRM’s to finish things off.

    Announcements – CPR class being organized by Flatline. Either see Flatline or Slack. Tryhard has his 6 year celebration this Saturday at Rock and Roll. Pre workout with Logs at 0600.

    Prayer Requests – Fudd’s sister as she has be diagnosed with cancer again. The Cancer appears to have spread according to the last scan. She is going in for a second opinion.

    NMS – After some serious hype game from Snuff YHC was surprised not to see him. Also, Honeydo said he’d be there but he was a no-show too. We missed you guys! Backblast title comes from a text from Last Call that verified YHC’s internal thought that we ventured to The Taint of The Forge. YHC likes to make off campus trips and this was another good one. Have a great day, it was a pleasure to lead.

  • Don’t drop the block on you *ock

    9 men came out to see who was the Q at Heartbreak.

    Mosey from Parking Lot to the QMS Bus Loop for a COP. Mosey back to the Parking Lot to pick up Microblocks. 9 men and 9 Blocks. Circle up for various exercises (Overhead Presses, Curls, Skull Crushers, Squats)

    Mosey down to the Football Field and get in groups of 3. P1 Runs to the opposite goal with the Block and leaves the block there. P2 and P3 do various exercises. P2 Runs to the opposite goal and retrieves the Block. Repeat 5 times.

    Circle up for and pass the Block to the left for 1 minute.

    Hold Block over your head, the first one that drops has to do 5 Block Burpess. Ciciaron decided to rest the Block on his head, that counted as a drop.

    Mosey back to the flag for 10 Merkins of choice OYO to finish us off.

    Announcements – Flatlines CPR class, please see Slack.

    Prayer Requests – Fudd’s sister as she manages her Cancer. Prayers for treatment and her family.

    NMS – not much mumble chatter today. It’s been a while since YHC brought the Blocks to Heartbreak but when they are already loaded into ‘Lil Blue you can help but use them! Have a great day.

  • Neverending parking lot

    A Baker’s Dozer (minus one) met at The Alamo to see what Handshake had to offer. YHC was expecting a group of young Thoroughbreds but we joined by a group of middle aged Clydesdales.

    Mosey across the parking lot for a COP with various exercises. Mosey back to ‘Lil Blue and grab 1 Microblock for each team. Mosey over to the far side of the Parking Lot by the Tennis Court. In groups of 2 we did the following. P1 runs all the way around the Parking Lot while P2 does a rotating exercise each round with the Block (Overhead Presses, Curls, Skull Crushers, WWII Presses, Swings, Bench Press, etc). Once P1 has returned they rotate. After each partner has run we moved forward 1 spot and then repeated. We began at 5:39 and by 6:11 we were still going but YHC called it.

    Mosey back to ‘Lil Blue and get in a circle with a Block for every man. We did a Puff Puff Pass where we handed off Blocks to the left, then switched back to the right until time expired.

    Announcements – CPR class in October, see Flatline and Slack.

    Prayer Requests – none today.

    NMS – Good workout today, pretty sure we are all still tired from the Convergence. Great job for everyone with all their hard work, it was certainly a run-heavy workout but YHC’s arms are still tired.

  • Broga for 1

    0427 YHC pulls into the FW parking lot only to see one lonely car. Splinter was putting on his reflective vest to do pre run. Since there were no other Broga enthusiasts YHC considered running until Splinter said he was doing Fartlicks. YHC made the final decision to Broga.

    Great morning stretching and having a conversation why I wasn’t at home asleep, but it was good.

    Quiet morning at FW with guys down range, traveling to other AO’s, and fartsacking. Splinter won’t write himself a backblast so I’m including him in this one.