Author: Mudslide

  • Return of BLIMP

    Original plan this morning was for Mudslide Gauntlet 2.0(a much more intense and insane version of the gauntlet Crabgrass sets up). I wasn’t sure with this week being Spring Break, how many would show(it turned out a good hard 9(no pun intended)came out with this being my second led Q in the past 6 days(i need to lead more will do as the warmer months roll in). Lets break things down…….

    A good WARMARAMMA(SSHs, Dead Man Hangs with elephant twist, Ukrainian Soldiers, Apple Pickers, LBCs and a promise of a little broga afterwards started off. I wanted to get away from the hill(not knowing that where we went between people going to work plus Amazon flex drivers flying to make the early morning deliveries would be in mass. BLIMPS(one of the first times I did it was with Florence. It’s one that normally you stack yet today there’s was no way(I would need 60 minutes for the stack plus broga). Instead, BLIMPS with a build a beast kicker: 5 burpees per spot, 10 lunges per side, 16 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 squats). A couple of mini breaks added in due to the humidity(20 counts), then back to the flag for 3 minutes of broga(promise next time 7-10) numbers, announcements and prayer led by YHC to close things out.

    Yesterday I was over at Forest Hill Park(great place to train all around for running or overall fitness). I am trying to learn plus improve and get better all around. I have added some meditation to my routine(helps with calming the mind). Can I get a little faster(sure once i thought no way) i am getting better at pacing of training, start off easy then little by little build up the intensity. The next time at Satan’s….we will do the gauntlet(it will be “fun”). I will be at dogpile in the morning, see you there

  • Conan….what is best in life

    With Spring Break starting…..numbers probably for the next week will be lower. Those are out travelling, trying to get away enjoy a break from RVA and the rat race that it is. 7 came out this morning to see what I had planned.

    A mosey to the tower(where we grabbed Hitch) then started off a nice warmup(SSHs, Imperial Walkers, Copperhead squats, Flutters, Alabama prom dates plus adding a little Wilson’s and Fudd’s wife to get the body ready. First part….triple check consisting of shoulder taps, Lt Dans and run up the right side, behind and back down. Get the body moving and working early

    A classic, something I enjoy putting into my workouts is a Dora. A classic really works plus you add something like a run uphill it adds more to it. The classic is 100 Merkins, 200 squats, 300 LBCs(plus any additional reps or runs to help others finish). After that it was a short mosey to the nearby circle. We did a 4 corners next(now 4 corners can be 4 points) regular styler today 15 Carolina Dry Docks, 30 DC toe taps, 60 mountain climbers, 90 SSHs(that lactic acid gets going with the SSHs(do an old school 100 Florence SSHs you will see how it feels).

    Time wise, we were in good shape. I haven’t done eye of the storm in a good while. Luckily it didn’t rain as much so to the field for a quick(the middle was 2 burpees) 10 Hand release merkins, 20 Bulgarian split squats, 30 American Hammers, 40 jump squats. The end is near….to the amphitheater for a descending ladder of squats and tricep dips(even numbers dips, odd squats). After that a few minutes left to the flag for broga. Then time was up, numbers, names announcements and prayer led by YHC to close it out

    It felt good to lead. I try to just enjoy things figure my body and mind out each time. Even as I get older(with a big year change coming up this summer), I am still learning things on training seeing what my body wants plus making my mental game stronger. Final thought…prayers to Tin Man read on Slack what happened(that was scary give you that whoa moment). He will rest and hope to see him back when he gets the go-ahead. See you next time

  • Welcome to “Khaotic”

    Side note….I usually get up earlier stretch out get a few little things done then I am on my way. This morning, woke up at 515 and went WTF so a little hustle plus make sure my 2 cats were taken care of before I left. I knew what the conditions were going to be so I was mentally ready. A few sips of my drink on the way then I arrived. The first of what will be many Qs led at Dogpile soon began with a mosey to the main circle for WARMARAMMA. SSHs, Don Quixotes, Jazzercise, Imperial Walkers, Copperhead Squats, Merkins, LBCs and Alabama got rolled by Indiana prom dates to conclude the beginning, First up down to the theater

    With the steps and darkness as our canvas, we did an odd even stairway of torture(odd number incline merkins, even squats). Then to an area over by a secondary circle for one of my favorites(DORA). 100 Merkins, 200 squats, 300 LBCs with a little loop run the blood flowing, sweat in the rain cranking up. Then to the road where one day, we will return to the classic full triangle I have a couple of ideas but need to wait till a convergence or a really big group. A nice triple check(mountain climbers, lunges, chaser run to the circle and back. Afterwards to the tower, welcome to khaotic

    The debut of the khaotic merkin….it is a since rep of 10 merkins touching each shoulder, each knee, each foot, cross stretch, mike tyson walk the hands back stand then end with one deep squat. Example merkin shoulder, merkin other shoulder, merkin knee etc. Combined with run up the tower steps and back down(we got screwed the lights were not on so with the rain the steps blended in and became a little tricky. I like them, now imagine doing 10+ rounds which one day will be the challenge at the tower. A little mosey to the stage in the back for a tricep dip holding feet into a suitcase squat variance(work on that more but it has potential).

    One final mosey to the flag a little stretch then time was up(no going over nailed it). Announcements(see Slack big ones the Bridge upcoming in 2 weeks and frozen triangle in Feb. Prayer led by YHC to close things out(then over to Libble Market for an after F3 brekkie).

    Why did I switch from RNR to Dogpile on Saturdays? I had been an RNR guy for over 3 years, but it was getting to a point that I needed a change. I had talked about going, working out at other F3 spots so it was time(overdue actually). If I had a regular work schedule, or things worked in my favor I would be at more AOs(right now I can’t without messing myself up). 2026 when the opportunity presents itself, you will see me at more spots(get over to Twin Team, No Toll, Circus Maximus, 45EMOM etc). Even on days that I feel either good or bad, I am learning what my body and mind are doing. That’s another thing I am learning if you see my heart rate and other stats, I am getting good work in but today for example my average HR was only 118(max 168). Yesterday 100 with a max of 160. I appreciate those who came out today, I look forward to my my next oneand the challenges ahead. See you soon

  • 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