Author: Mudslide

  • An eerie calm

    3am….woke up with a cat next to me. I couldn’t get back to sleep so a quick bathroom trip, sit on the bed take a moment to calm the brain down instead of “doom scrolling” I put on a Rush playlist and chilled. When it was time to get up, got ready and headed on over to lead the AO.

    An eager group of 11 came out on a brisk Friday morning to see what I had in store. With Crabgrass talking snack the day before(and didn’t show up). A quick down the hill and back while Nancy figured out how to get his Apple Watch started. A quick WARMARAMMA(at the end some jazzercise) then off to the hill for a daily 50 start. A daily 50 is something I have seen to help get people started with a good workout each day. There are normally 4 parts, we did 3(50 squats, 50 Merkins, 50 second plank) then 50’waking lunges with the band). The 4th would be 50 second wall sit.

    To the lot…. Get the bands going with some Murder bunnies/bunny murderers (too much man ass for Nancy). A 3 part next considering of Mike Tyson’s, fast feet each direction, and toe taps. To the bottom of the lot for a Sprint halfway turn for Bernies the rest of the way. Final push 2 went up battle rope/Odin Sledgehammer session with coupins used to complete mini workouts while we waited. After that, up to the flag for a quick stretch, time was called names announcements and prayer led by YHC to close it out

    So a couple of things… One is I am looking at getting a cold plunge unit so I can tap the health benefits and feel better no matter if I am beat up from Amazon or after a workout even a Spartan race. Second I will need time to get this figured out my warm up I will be changing it up. Do a few basic things but add broga so we get that plus at the end with a minute or 2 left, a little meditation to calm our minds. Going to take time the meditation part I have to learn how to quiet my mind first it’s a ongoing process. We come out to F3 to improve on our health each time, the same with meditation yet it’s not a quick fix, it’s continuous. Looking forward to the Bridge tomorrow first time out, see you next time and DM Crabgrass ride him for not showing

  • Back to the norm

    Today was the first day since late March where met up front, a group of 9 gents graced Rockwood Park on a nice fall Saturday morning with the shadow of the recent beaver moon still in the sky. Let’s review….

    Started off a little run around the parking lot, them into the basketball court for the uncustomary WARMARAMMA(a moving warm up not being in the circle I want to change things up). Started with runner’s lunge to a twist, then at each point 5 SSH, walking lunges with arms riding to cactus position, side shuffles, mummy kicks(I am renaming to the chaps), plank walks then a light suicide run to finish. Mosey over to the main lot which was fairly empty. 4 corners next: 20 Carolina Dry Docks, 40 SSHs, 60 American Hammers, 80 mountain climbers. Then a little stroll to the concession area for a TC(wall sits, tricep dips, run down the steps back up near the end broad jump up the steps). I wanted to do plank wall ups but the ground was a little slick. A new one I came up with: hoe downs with a twist to each side at the top. A nice little change up from the usual.

    Then down to where I had some “toys” I brought out today: classic Dora(100 Merkins, 200 squats, 300 LBCs) you’re time carried a bucket, sandbag weighting 50-60 pounds, or my Thor kettlebell hammers. After that VA little fun tire tossing, same bag pull thrus, seal crawl walks, A final stretch corn to the pull up area for a quick round pull ups, scrunchies, left lift up and over the post. A final run to the flag, 10 HRMs to close things out. Numbers, names announcements and prayer led by YHC to close Saturday morning.

    Next week, Richmond Marathon and the Bridge(I am going to the bridge, been wanting to go for a while). So you have a chance to lead a workout, do so step up time. Grab a Q i know guys will not grab one is simple the key is make it your own. You control things if you want to do a 3 mile run with a Dora added why not. Second thing: Spartan Virginia 2026 last week of getting to race for free(I mean free). You have the Super Saturday morning, there’s a Sprint in the afternoon then Sunday the Sprint is the entire day. I am doing both in the morning each day. Will I be doing the trifecta next year most likely! Where I do the beast is the next question. If any questions reach out you have a little over 11 months to get ready I have reached out to a place that is a FARM with obstacles to train. Will fill in more details as I hear back. See you at the next gloom

  • Spartan what is your profession….AROO!!

    It took over 2 years but finally after one attempt to to return didn’t pan out, yesterday the gods decided that it was my time. Spartan Super calked out too not only myself, but Woodsman and Lockdown. A side story Lockdown and I have been doing races fact we had a third that would join us before. This was the first one that with the changes I made far as being lighter which helped a lot.

    i will say, I have some work to do with obstacles I have a good base but I need to work on a few things that I can get better. The spot was tough, I will post pics of you see the top(yes the Super race we went all the way up). There were not many spots where you could run. Fact I saw people walking downhill Bernie style I did a little bear crawl up a hill when I needed to give the legs a little break. There’s was an uphill barbed wire crawl Lockdown who is a fast person texted me “this sucked donkey balls”. Just one of the big hills there were multiple you can put twin team and Satan’s together and it makes those 2 their bitch.

    Now I am going to maker a challenge there have been a few who have said I want to do one. Ok… You have a year to get ready dates for next year are already out(10/24 and 10/25/26) I do not know spot yet it could be the same location if so I would recommend the Sprint if they change i will let you know. You won’t see me till later in the week so I will see you in there gloom soon

  • Countdown is on….

    3 weeks till Spartan, this is now a new phase. I have not done an OCR with less weight wasI probably 240-250 at all the other races before. I am at a much lighter weight so this will be the first time I can truly see how the changes feel. Yet today, 11 willing souls came out for a morning workout(the air turned fall real quick, I am not used to that quick change).

    A good warm up to start(SSH, DMH, Ukrainian Soldiers, Copperhead Squats) then added full court runner’s lunge with a twist, waking lunges, side shuffles). After that mosey over to the lot closest to the dog park for a 4 corner feast (25 plank jacks, 50 toe taps, 76 American Hammers, 100 Raise the Roof). Next to the concession area for a TC(People’s chair, tricep dips, Sprint down and up). Quick mosey next door 11s(Mike Tyson’s and Lt. Dan’s). Staying in the lot, Sprint uphill using Deep Dish as a chaser(last round turn after the sprint for BERNIE’S). Down to hear the flag 50 Merkins, 100 Flutters spilt into 2 rounds each. Finally a run around the park at each speed bump burpees starting at 1 and ascending up. We ran out of time so cute it a little short back to the flag for names, announcements prayer led by YHC to close Saturday. Have a good one, see you next time

  • Welcome to “The Rock”

    Well, after the ruck and workout challenge down at Alamo and other locations. I had a slight feeling today was going to be light turnout(only 2). I decided let’s start Anna see what happens. A small venture over to the court in the mist (by the way at no time we did hide under anything that would be considered a cover. A warm up SSHs, Imperial Walkers, Ukrainian Soldiers a little dead man hang(I heard DTH put everyone thru the ringer Thursday). We started with a good basic 11s(Merkins and squats). Then ventured to the parking lot near the dog park(we had an audience of 3 look at us probably wishing they were with us and not in the fenced in area). 25 jump ropes, 50 ski Jumps, 76 American Hammers, 100 Flutters(a nice 4 corners to get into the groove). To the concession area next for a TC(30 second People’s chair, 20 deep tricep dips feet elevated, run down the steps up the grassy hill).

    Dropping the hammer a little bit with sprints, halfway up turn for Bernies then a light mosey back to the start(4 rounds). A little recovery, then over to the start for a semi DORA(100 Carolina Dry Docks split into 4 rounds of 25 then a little run, followed by 200 toe taps 4 rounds of 50 with 30 jump ropes. I had an idea I want to really brunt it and this will be the new Mudslide standard at the end: 2 laps around the park at spots ascending burpees 1-5, second lap descending 5-1. The goal is to do 2 laps but the total burpees numbers will be higher. At 3.5 total miles, we were done.

    i enjoyed today, yesterday though I needed to shut down yet it looked like I grew and the body really recovered where it was looking good after the rest. The park is starting to come around the baseball fields are going to look real nice once completed. For me, now on I will call RNR “The Rock” I like the name of by the way send some sympathy to a certain Richmond officer who’s a FSU football supporter(another big loss to UVA yet again). See you next gloom as Aerosmith would say “I’m back in the saddle again!!!”

  • Summer is ending?

    The second of my back to back is done. I like to lead a couple a month or worked out that they were on consecutive days. 7 brave souls came to Rock and Roll on a fall like day to see what thrashing I had concocted. I do not think I disappointed Labor Day weekend is tough for the numbers cause everyone is trying to get that last trip in before it all changes. Here’s the overview:

    A WARMARAMMA to start up(SSH, Dead man hangs, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs to round it out. Big Rig thought his FNG showed up(false alarm). Pierogi told us a short summary of an “incident” while running in DC.

    After the warm up, over to one of the lots for a 4 corner prostitute style. 10 HRMs, 20 MC(double count), 30 jump squats, 40 ball dippers. After that, we had the kids to ourselves so down to the next one for some band runs. Yes I brought the bands our I want to get our leg training picked up with a lot of things upcoming, it is needed. Each of us did 3 rounds, a little stroll, turn walking lunges across the back part, then side shuffles down to the start where the buy in was 5 burpees. We ended with 30 each for the day

    A reverse Dora next: 300 toe taps, 200 originally pole smokers audible to Freddie Mercury and 100 merkins(50 incline, 50 decline). Coming to the home stretch, to the grass hill for wheelbarrow (rounds of 10 up the hill) , then murder bunnies with the bands which Purple Rain has named Hellraisers. The look he gave me was priceless. After that a quick stretch with the bands (hitting the calf and Achilles area) time was up. Names, announcements prayer led by YHC to close it out.

    Changes I hope will happen soon. The realization that almost 2 years, my time at Amazon is near. I have an interview upcoming and hopefully more which will lead to better fortune not only financially but for myself. I hope to not only make these changes, but possibly do something that can give me what I need in life. See Slack for other events, see you Monday at Dogpile

  • Ups and downs of life

    Recently, life has been one where it hasn’t been easy. The reality that nearly 2 years at Amazon, it’s time for me to look for something new. 4 straight 10 hour shifts then try to get my body to shut down, relax and enjoy a little quiet time in my head hasn’t been easy. Plus I don’t sleep real well (the type of sleep I get versus what would be best for my body doesn’t even come close). So with the unification end of summer approaching, 5 brave souls came out for a classic Mudslide beatdown(another one probably worse coming tomorrow). There was also some extended broga today close to 15 minutes worth get the muscles stretched. The only adjustment to the workout due to the darkness, I had to change up the final run which ended up being a full Satan’s hill stop sign all the way up and back(a mini twin team style hill). This is the workout(if you were here, a good practice for the IronPax starting next week. I

    i will post the workout obj the Satan’s hill page, it’s a good simple one that will get you ready for Iron Pax

  • Pleothra of mini Qs

    After yesterday’s CSAUP over at v Satan’s Hill(where my heart rate for that workout I averaged 143bpm), I did not want to lead. I had the previous week I was willing to do the COP, but it was time to see can I call on someone and real quick come up with something. They did not disappoint, 10 mercanaries in training came out on another Saturday in which the sun hot a certain spot, the humidity cranked up

    i started it with a little COP(SSHs, Don Quixote, Helicopters, imperial Walkers, Merkins, LBCs) after we finished, I turned it over to Pierogi where he went 4 corners on the fence(10 burpees, 20 Merkins, 30 SSHs, 40 squats). The kicker was it was 3 rounds: the burpees and Merkins increased by 5, the SSHs and squats 10. The final round was 20 burpees, 30 merkins, 50 SSHs, 60 squats

    Next up Steamer, A little indigenous run with mountain climbers, run to the front then a ROF ab style Melville with a great 5 rounds of 10 American Hammers. Woodsman next with a mini suicide/burpee combo followed by a triple check People’s chair, step ups and run down and up

    More you say…Cha Cha went double indigenous(1st go around 5 Merkins, 2nd 2 burpees then hauling ass to the front). We had time for one more so Wet Bandit took us down the hill in the grass for bear crawls, mosey down run up then lunges to the end. I led us in a little broga with the hour up. Names, Numbers, prayer led by YHC to close it out. Plenty of activity coming up the next big thing is the homegrown in August(I am not sure if I am going to do the half or so a double of the 10 and 5k runs will see).

    As you can see, others have that ability to lead. I did not want to Q today delegate it plus have those come up with something now a short Q is not easy so a full 45 or 60 minute one, there are a few factors involved. I do want to go full bore once a month though, Yesterday at Satan’s was proof that it can be done so it would be no warm up, we start and go so starting in August, whether at RNR, Satan’s or wherever we go all out I will give warning beforehand. Get rest, recover see you next time

  • Humidity, Sweat, Kicking our butts

    A rare occasion where a workout and one I created kicked my own ass. I was struggling just walking around collecting the things from earlier yet 12 of us came out. The humidity hit fast I believe we could have jumped into an ice bath afterwards and felt great. Here we go(warning content you’re about to read may cause distress or other medical problems please see a doctor if so).

    Start with the COP(SSHs, Imperial Walkers, DMH, Don Quixote, Merkins, Alabama Prom Dates, a little stretching). We ventured down to the corner where the parking lot of hell commenced. 12 stations of pergatory went like this:

    Station 1: 50 Supermans, 50 DC Flutters, 50 Wipers, 50 Pickle Pounders

    Station 2: 100 Toe Taps

    Station 3: 90 S2S Ski Jumps

    Station 4: 80 Jump Rope

    Station 5: 70 Plank Jacks

    Station 6: 60 Oblique LBCs(then to the playground for death planks, merkins, and tricep dips)

    Station 7: 50 Carolina Dry Docks

    Station 8: 40 Fwrd/Back Murder Bunnies

    Station 9: 30 Double count MC

    Station 10: 20 Groiners

    Station 11: 10 HR MERKINS

    Station 12: 5 Navy Seal Burpees

    A mortal may think that’s it, wrong there’s more. Mosey to the woods for assisted pullups with negative holds and a little run to the gate. The end featured runs up the hill, and a bear crawl with jump squat combo that might have been the icing on the cake. A little stretch, time called names numbers and prayer led by YHC to close out. Yes a rare time that something beat me to where I was struggling to recover. A good workout will give me a high that carries over. This one was straight up no mercy on the soul. It felt like Leonidas was calling out on how to beat the Persians in battle. I wanted to do this workout I have had it in my mind for a while now it’s done. I will bring it back one day a new version there were things I can add if an FNG came today, I think a merlot might have taken place. 54 still out there I will tell you am I 100 when I come out(No) in have little things that hurt yoga helps plus having that gear that’s taken years to understand helps. See you next time earned a feast today

  • Welcome to Summer

    A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

    Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

    A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

    Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time