Author: Heist

  • Be Thankful and Grateful.

    In the brisk, pre-rain chill, we kicked off with a thorough warm-up, including dynamic stretches. Farmer carrying kettlebells, we tackled single-leg curb Alabama prom dates for hamstring focus, followed by sumo squats and lunges. Transitioning to the next spot, we engaged in a core-intensive sequence: 1-minute planks, LBCs, side planks, heels to heaven, and Freddie Mercury, capped off with another minute of regular plank. The mosey back featured two sets of Murican/kettlebell pull-throughs, single-arm shoulder presses, and kettlebell swings. A reflective cooldown of stretching ensued, accompanied by a gratitude-sharing session. As the cold hinted at imminent rain, Three Doors Down led us in prayer, wrapping up a challenging yet fulfilling workout.

    Not super intense today, but good overall body pump.

    Other:

    Great seeing Rudy 2x days in a row. Good luck tonight.

    Keep on Cookie to get on that Q sheet. Your calf seems fine to me.

  • Come on bro. Ain’t that cold!

    In the heart of a bitter winter, four intrepid friends, Heist, Oyster, Swoop, and Bullseye, embarked on a daring adventure. They were known in their close-knit community for their love of fitness and their unwavering commitment to their health.

    The frost-covered wilderness became their playground as they set out each morning to push their limits. Heist, the strategist of the group, always had a plan. Oyster, the ever-optimistic, provided the motivation. Swoop, with his agility, led the way, and Bullseye, a precision seeker, measured their progress.

    They braved the icy winds and frosty trails, facing challenging terrains that tested their mettle. Their breath formed clouds in the frigid air, but their spirits burned hot with determination.

    One day, as they ventured deeper into the wilderness, they stumbled upon an abandoned cabin. It became their base camp, offering shelter and a sense of camaraderie, as they spent nights by the warm crackling fire, sharing stories of their daring expeditions.

    Their workouts intensified with every passing day. Heist’s plans grew more ambitious, Oyster’s optimism shone brighter, Swoop’s agility soared to new heights, and Bullseye’s precision was unmatched. Together, they pushed their limits, stronger than they’d ever been.

    As winter turned to spring, they realized that their journey wasn’t just about physical strength. It was about the unbreakable bonds of friendship, the resilience of the human spirit, and the unwavering pursuit of their dreams.

    In the end, their story became a legend in their community, inspiring others to brave the cold and wilderness, not just for fitness but for the indomitable spirit that burned within them.

    Thanks chat GPT. Seriously, here is how it went down:

    1. Mosey through parking lot to base of the hill near bus loop. 
    2. Circle up – Welcome. Disclaimer.
    3. Warmorama: SSH/UkS/CHS/Deadman hang/merks/LBCs

    The Thang:

    1. 11s on the hill: Exercises ”rocky squat” and LBCs. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to LBC, finished 1:10 squat to LBC. 20 count
    2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Mountain Climbers/Squats. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
    3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Perform 5x SSH. Bear crawl accross the court and complete 5x rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and bear crawl back to line perform. Repeato working down to 4x/3x/2x/1x
    4. Quad check: Start in the tennis courts. A-man: shoulder taps, B-man: heals to heaven, C-man: Plank, D-man: sprint to brick wall opposite cargo container (about 60 yards there and back).
    5. Killtime mosey: Jog back behind school. Stopped a three lampposts starting with 5 curb merkins, added mountain climbers, then squats. 
    6. Little bit of broga at the flag.  

    Numbers/Names

    Announcements: Ruck for food and TYAs famous Thanksgiving Q coming this month.

    Prayers:

    1. Hermes and his upcoming bowel surgery next week. 
    2. Nancy Lopez and his knee
    3. Pray the family of a pastor in Mechanicsville that passed at 45 recently. 
    4. Pray for people battling illness. 
    5. Pray for those less fortunate in our community during this time of year. 

  • Take 2 – no humidity

    4 runners rocked a previously carved route through Salisbury.

    https://onthegomap.com/s/cogor4mc

    No humidity today. Much more pleasant than September when we did this before. Great push by all.

  • Bait not taken.

    Handshake said he was fart sacking this morning and there would be no takeover of the Alamo. My gut told me it was a cover story to fool the good men of the Alamo. Buffalo Bill even captured one of their scouts this morning “EF Hutton.” However, even after several rounds of interrogation we knew Hutton’s claims of visiting his girlfriend around the corner were true. No takeover today. Long live the Alamo.

    Warmorama: Mosey to top of modern home alley for: SSH, stretching, merkins, etc.

    Explained we would be doing:

    B.L.I.M.P.S.

    B – burpees 5x
    L – lunges 10x (kodiak count)
    I – imperial walkers 15x (single count – YHC made this way too easy)
    M – merkins 20x
    P – plank jacks 25x
    S – squats 30x

    And so we did them at:

    1. Alvecote Terrace
    2. Waverton Turn
    3. Endstone Trail/Waverton
    4. Endstone Trail/Port Savage

    Oh yea. Indigenous Person run between each set. Even up Endstone Trail hill.

    Brocode back to Alamo. Partner up for: B.O.M.B.S.
    Similar to Dora 1-2-3 but more exercises, B.O.M.B.S. consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x). PAX 1 does exercise while PAX 2 runs from tennis court to dumpster and back. Continue alternating until all exercises are complete. 

    A little stretching for 2 min. Then time.

    COT:

    1. Family get together at Rockwood park this Sunday 9/15 from 4 to 6 pm. See DTH/Slack for details.
    2. Sober October is going on. Not too late to jump in. I am reevaluating my relationship with booze and might be done for good. I am at least going through dry January.
    3. Good news! Little Liv is back home and does not need any more treatments. Huge blessing. She can go to daycare, roll around with other kiddos, etc. It’s a big deal. So happy for Yeehaw and his family.
    4. Keep praying for Wildcat and his battle to defeat cancer. We need him out there whooping our butts in shape and making us better Pax
    5. Prayers for people of Israel.

    Wildcat took us out in prayer.

  • Who you gonna call?!

    Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. 

    Mosey to ‘Murica blacktop for warmorama:

    1. SSH
    2. Deadman hang
    3. Ukrainian Soldiers 
    4. LBCs
    5. Scorpion Stretch
    6. Merkins
    7. Stretch 30 seconds OYO

    The thang: 

    1. TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. 
    2. Indigenous person run: Mosey around Mary because Thanksgiving is coming. Stop back at ‘Murica 
    3. Triple Check: Dips/Pullups/Run to trash can. Might need to work on getting 5 guys on 3 pullup bars. 
    4. New activity for 45 MoM: Maporama! Choose a state and seal your fate:
      • Massachusetts: 15 second Yankee aggressor plank (left hand down, right hand behind back)
      • Virginia: 15 second Southern Gentleman plank (right hand down, left hand behind back)
      • Alabama: 20 APDs
      • Florida: 20 Pickle Pounders
      • Texas: 15 No cheat Merkins
      • California: 40 monkey humpers
      • Took a detour to Korea: 10 kimchi twists 
      • Maryland: 15 crab cakes
      • Michigan: 10 American Hammers
      • Alaska – Start at Alaska and polar bear walk around the US (5 bear crawls + merkin) back to Alaska.

    BTTF – 20 second stretch 

    Numbers/Names. 

    Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.



  • wooooooo! Full moon for the Pax

    Seven man wolfpax hit Timberwolf this morning for a nice and easy workout. Here is how it went down:

    Warmup: Jog from flag back to the roundabout to check out the epic full moon this morning. Really stunning sight right as you came around the roundabout this AM. Mosey back to bus loop area for various stretches.

    Thang: Two triple checks. One leg focused (squats and lunges). Next ab focused (flutters and LBCs. Mosey to tennis courts and did 5 merkins at each corner on right side and dry dock down left side.

    10 minutes reserved for Mudslide Broga.

    No, certainly didn’t kill it today. Body needs a light day every now and then.

    Announcements:

    1. Lunch tmw at Rusty Taco
    2. Yeehaw VQ on 10/31 at Alamo.

    Prayers:

    1. Boberry’s Dad has some medical issues. Pray for healing and strength for his mother who is caring for Dad.
    2. OC’s son tore his ACL. Poor guy has gone through several painful surgeries related to hip and burns. Pray for quick recovery.
    3. Little Liv. Keep praying for her healing and for her to thrive.
    4. Pray for Wildcat. He has important pet scans coming up 10/3. Pray for continued strength and kicking cancer in the teeth.

    Thanks for letting me lead guys.

  • Card Deck and Rock Workout: AI thanks.

    Warm-up:
    We began the morning with a rigorous stretching routine and a brisk jog around the park. Everyone was eager and focused on the challenging workout ahead.

    Card Deck Challenge:
    The card deck workout was the main event, and it pushed us to our limits. Here were the assigned exercises for each suit:

    • Hearts: Little Baby Crunches (LBCs)
    • Diamonds: Merkins
    • Clubs: Squat Jumps
    • Spades: Double Count Mountain Climber

    Reps based on number on card. Face cards were 12/11/10 (K/Q/J). A few special cards. Ace equals any exercise choice of the person who pulled. Joker everyone runs up hill and back.

    Split into two groups. Each gets a deck.

    • Team 2: Purple Rain, Yeehaw, McGruff, Three Doors Down, Honeymoon, Walkie Talkie
    • Team 1: Heist, Callahan, Swoop, Wildcat, Oyster, Boberry, Futon

    With a mix of high and low reps, the workout was intense. We drew cards one by one, taking turns to reveal our fate. The variety kept things interesting, and the camaraderie kept us motivated.

    Team 2 won. Punishment was Team 1 ran up the hill one more time. Team 2 played patty cake until we returned.

    Rocking It Out:
    Following the card workout, we transitioned to the rock exercises. Each participant chose a rock, and we took turns calling out different exercises. The twist was that the person calling the exercise had to run with their rock overhead and back, “Hallelujah style.” Here’s what we did:

    1. “Rock Curls”: Bicep curls with our chosen rocks. The sprint added an extra challenge.
    2. “Rock Press”: Overhead presses with the rocks. Running with the rock overhead was no joke.
    3. “Rock Bench Press”: Mimicking a bench press while lying on the ground. The sprint here was more like a dash.
    4. “Rock Lunges”: Holding the rock, we performed lunges with alternating legs. Balancing the rock while running was an adventure in itself.

    Cool-down:
    After the demanding workout, we gathered for a thorough cool-down session, ensuring our muscles had a chance to recover.

    Post-Workout:

    Numbers/Names
    Announcements:

    1. Luv4Liv tmw at the Alamo. 7 am
    2. Convergence next Saturday 9/23. Dog Pile workout for double dip.
    3. Golf even next week with Meatball.

    Until the next challenging workout,
    Skynet

  • Never Forget

    17 desperados paid tribute to the fallen at the Alamo this glorious morning. Wildcat and I shared Q duties this morning for a nice little beatdown. Here is how it went down:

    Warmorama: Lap on around the parking lot, several laps in the tennis court (mixed in some skips, butt kickers, high knees). Circle up for some SSHs, various stretches, some APDs and Merkins.

    COP 1: Quickest triple check in the world. Timer runs 40 yards and back, with other Pax doing copperhead squats and leg lifts.

    COP 2: 9/11 Mailboxes. Mosey to mailbox alley for a rotation of nine tuck jumps followed 11 merkins.

    COP 3: 200s. Mosey to the modern house culdesac. Partner up. Timer runs 50 yards and back to dumpster. Combined reps of 200 mountain climbers/200 squats/200 flutters/200 SSHs.

    COP 4: Cindy fireman brigade. 3 groups of 5 to 6. One block per group. 1 rotation of curls and tricep extension. Guy lifting the block calls out exercises for everyone else. I heard some people did alot of burpees. Cant blame me.

    Native american run back to the flag. Mudslide led us through some broga.

    Numbers/Names:

    1. Love for Liv this Saturday. Be there. 7 am. Refreshments at 8 am at YeeHaw’s house. Ms and 2.0s welcome. Bring a friend.
    2. 9/23 Convergence at Crucible

  • OTB route at MOT.

    A combo meal of 13 runners and walkers (and one canine) jetted off in the gloom this morning for an ambitious (maybe just plain stupid) route through Salisbury.

    https://onthegomap.com/s/cogor4mc

    Combination of the humidity and pace made this one tough for me. Thanks to the three rabbits (Boberry, Rosetta and Tobit) for keeping the pace. Thanks to our sheepdog Doozy for checking on the six and his encouraging words.

  • Pigskin inspired beatdown at Old Hundred with angry music.

    After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers!

    8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite 🐷

    Fair warning provided. Here is how it went down.

    Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi

    COP 1:

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 10 Upright rows, 10Deep Mountain Climber (single count)
    • KB farmer carry to old glory and back

    COP 2:

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • KB farmer carry to old glory and back

    COP 3:

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 10 SSH and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)

    COP 4:

    GRab KB. Walk the perimeter of the parking lot and stop at each light pole doing various exercises:

    1. Lawnmower Pull
    2. Goblet Squt
    3. tricep extension/dip superset
    4. kB bench Press and Diamon pushup
    5. Single leg deadlift

    Attempted to switch to peaceful music, but ended up with some sort of funeral/viewing piano music…yikes…a little stretching then done.

    Numbers/Names

    Announcements:

    1. SoJ lunch this Thursday
    2. Mueph at Twinteam Friday
    3. Nancy Q with a special workout addition
    4. 9/4 Labor Day Convergence at Dog Pile
    5. SoJ family get together being discussed for mid October
    6. Love for Liv event – Alamo 9/16. Combó VQ with Futon

    I took us out in prayer.