Author: Mudslide

  • Blocks, Kbell, Odin’s Sledgehammer

    A nice morning to venture out and get in a good Mudslide Friday workout in order to get your weekend started. A group of 9(including one FNG) came out to Satan’s Hill to see what did I have in store. I brought out an old friend that hasn’t been seen in a while and I knew it can be worked in. Here’s the breakdown….

    A good WARMARAMMA(SSHs, Helicopters, Dead Man Hangs, Elephant twists, Imperial Walkers, Zombie Kicks, Merkins, LBCs, a little stretching then to the first part: Build a Beast with a buy-in. Using either a cindy(I was the only one with a kettlebell), performed various exercises like swings, curls with press, kickstand lunges, rows, etc with beast exercises Diamond merkins, jump squats, inchworms, murder bunnies, etc.

    After that…walk down to the end of the lot near the coupins for a circle of pain: one person calls an exercise while they run up, do 8 sledgehammer slams(I have one which allows to be uses anywhere). Run back the next person goes. I think Wildcat called the hardest thing with block burpees(can you do a block burpee with a kettlebell, yes you can).

    As we were getting near the end, a couple of body weight Turkish get-ups then did a good little broga. TSG(who went rucking) was back in time to stretch yet he passed, the rest of us doing a little flow and warrior work. Time was up numbers, names, announcements(see Slack for everything upcoming weather is getting warmer so look out), prayer led by YHC to close it out.

    Welcome Justin(Pocket Rocket) to the group. He did real good, no merlot the name has a couple of meanings yet via Heist it’s when you get pocket Aces in Texas No Limit. I am rewatching Limitless with Chris Hemsworth learning and emphasizing to do different things to train body and mind. I am enjoying F3 more I realize that the gym(no need for one). I am hoping that in the future more spots open up plus the park near my home has equipment that will allow me to train and challenge things.So I will be busy here, Monument Ave 10k in a couple of weeks, Riverrock in May(will do,a 10k trail run), late October Spartan weekend and my first half marathon with Richmond. Looking forward to it all, enjoy your weekend and have fun

  • Am I evil….yes I am

    A great cover done by Metallica(originally done by King Diamond) I stated that I had something planned in that sense boy I did. 15 came out on a Saturday spring morning(surprised to see a few that normally do not venture to Rockwood) led by yours truly came and brought it and then some. Ready….let’s go

    WARMARAMMA(SSHs, Jazzercise(Nancy was there), Helicopters, Imperial Walkers, Zombie kicks, Merkins, Alabama Prom Dates was the start then mosey over to the lot near the dog park for a 4 corner non ladies of the night style(plank jacks, jump squats, mountain climbers, SSHs). After that to the concession area for a triple check(tricep dips, donkey kicks, run down the steps, back up the hill). Then over to the big baseball field for a mix of 2 parts: 1st animal movements bear crawl, inchworm, crab walks. Turn over to the right field line with murder bunnies, Mario jumps, lunges.

    it’s not a Mudslide workout without a Dora (100 Carolina Dry Docks, 200 squats, 300 double count toe taps). Still cooking and with lots of time left, over to the playground area mini Dora 10 pullups each, 20’scrunchie frogs/dying cockroaches 30 double count flutters. Time to head back to where we started. 15 minutes left, true evil emerges: Ultimate Evil Merkins(1 round follow it: Merkins to each shoulder, to each knee, to each foot, Merkins reach back to each ankle or calf, Merkin to Mike Tyson walk hands back to squat, then a descending 11-1 of side kicks thru from plank position. After that, I believe I had everyone cooked and done. Time was up, names, announcements and prayer led by YHC to close it out

    Hope everyone enjoyed the Chili cookout with fart and burp fest over at L Woods today. A perfect day for it. It’s interesting I had a chat with Ponch over at Mugshot and I will agree there’s a calmness with the mayhem and insanity when I am training. I can’t explain it, but I enjoy it, trust me if I was in position to come out at least one more morning I would no doubt. Right now, it’s Friday and Saturday morning yet will I be working at Amazon for a long time(No). I will eventually move on I needed a break from the corporate world a job where it become one that I was done with I should have left a few years earlier. I am sure am opportunity will present itself where everything I want and need allows me to be there. I will be out at Qs over the next few weeks(leading at Satan’s Hill Friday). I have Monument Ave 10k 4/12, Riverrock 10k trail run in May, October Spartan at Massanutten plus whatever else I want to do. Enjoyed it today guys, see you next time(hopefully no more 5 straight overnights)

  • Things are ‘F’ up

    I thought I would be solo on a run this morning getting a little training in prior to running Monument Ave in 3 weeks. Chaplain came out so we decided a warm up run to catch up a little was on the menu. He was telling things about happenings within the government you have to shake your head and go WTF. It’s insanity my teenager has more sense than those in charge right now. Finished up 2.2 miles in 20 minutes a good start to the morning.

    Stay tuned I had the Q at Rock and Roll so look out for the highlights(I said I had something evil and demonic I did not lie)

  • Back in the Rock and Roll Groove

    It turned out, time away from F3 was beneficial. My body shut down(could not get out of bed for a day and a half. The flu kicked in someone was telling me that I needed a full body and mind break. Came back yesterday at Satan”s Hill, felt good so today first Q led since. A good dozen came out on a morning where it felt warmer then the temps read. Here’s the breakdown

    To the courts for a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Don Quixotes, Merkins, Plank Marches(a new twist added). Mosey over to the big parking lot for a 4 corners “ladies of the evening”style. 10 Werkins, 20 double count toe taps, 30 plank jacks, 40 jump squats. After that, a little venture to the concession area for a triple check: Hoedowns, Tricep dips, run down the stairs then up the grass hill.

    After that over to what will be our new meeting spot again(fill in later). A new one: Guerilla Burpees(a few paces run, then drop into a burpee). We did one little lap and boy that fired things up. It was then Dora time(100 Merkins, 200 squats, 300 LBCs). Instead of around the lot, down the grass hill and back up. The kicker: each person’s first 10 Merkins were Hindu/Dive Bombers style(talk about firing up the body and everything). One day we will do a Hindu push-up/Hindu squats variation that will destroy the body big time. I think I got everyone on that yet we had a little time left. Back to the start for an 11s(ball dippers and Mike Tyson’s). When Pierogi, Tin Man and I finished. I called it. To the flag for numbers, names and prayer led by YHC to close it out

    Yes we will probably change up the meeting spot soon. I saw the Latino Farmer’s Market will return 4/5-11/1 every Saturday so we will have that spot for our after workout coffee and eats. I am getting back into things I enjoy, going to what truly works plus adding new stuff. It’s not to rush and go gung-ho into it, take my time and let it happen. Could I have done the Frozen Triangle(No) I wasn’t physically to where my body afterwards would have gotten sick again. Close it out: my son and I were on the way to Wegmans saw a silver Cybertruck(god those are the ugliest looking vehicles and they are up to 100k). We joke and call it Lego truck cause you could have designed it with legos. See you next time

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • No longer a snow workout virgin

    This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

    Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

    Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

    Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

    Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

    Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

    Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • Still one more to go…..

    It was 4 days before Christmas at Rockwood no creatures were stirring, cause they realized Mudslide plus 9 others came out to get in a good beatdown. I told myself this one will be good, I had ideas what I want to do and did we ever. Here’s the rundown:

    7am hits, 2 laps around the basketball court then into a WARMARAMMA (SSHs, Don Quixotes, Ukrainian Soldiers, Merkins, Alabama Prom Dates, Freddie Mercury). Right out of the gate: animal suicides(crab walks, murder bunny, gorillas and bear crawls). Yeah, already we are not even 15 minutes in and going after it hard. After that, mosey over to the concession area for a triple check (wall sits, tricep dips, down then run back up skipping every other step). A little break then over to the big baseball field for some Spartan training.

    6… Yes 6 rounds 10 burpees, 15 jump squats, 20 plank jacks a little run then back. The kicker(you had 2 minutes 30’seconds to complete it all). The last 2 rounds I went to 3 minutes trust me there are more variations in 2025, we will be doing them(I am getting back into Spartan races next year so this and others will be helpful). One completed a little breather, then mosey to the pull up area. Why pull ups… Work on that upper body so 4 rounds 5 reps each after that something new I wanted to try out. Partner assisted pull up follow up with partner assisted negatives(5 count). 3 rounds 3 reps each mosey to the parking area for one of my classics

    Dora time…100 Carolina Dry Docks, 200 Hindu squats, 300 curb skips side to side. With only a few minutes left, back to the start for a little stretching and done. Numbers, names and prayer led by YHC to close things out.

    We are trying to encourage others to sign up and Q no matter Dogpile, RNR, wherever you can. You can do whatever you want there’s are basic things you want to run for the entire hour(your Q, you are the boss). Triple checks are easy to add, if you have questions or stuck ask away we can help you out. This year for me… You are seeing the changes I have been wanting to make come to life. I continue to evolve running a lot more, doing road races mobility work to keep my body functional. I lost just about 30 pounds this year, I may lose weight yet get stronger my thing now is I want to continue to evolve get stronger do things 5 years or so ago I thought no way. I also have ideas like when the new amphitheater by Brown’s Island open, I wonder if we can do workouts there or nearby. I found this little fitness park near home I am trying to get teens to come out and train with their parents. Cogbill Park had started to be built a mile from home I hope they built a great place plus we can set something up there. Spartan weekend in October you guys think that you are in shape, come out do one it will be a wake up call yet it puts its hooks into you.

    One more Q to lead… Satan’s Hill Friday let’s just say(the bands will be back together). Thanks everyone see you next time

  • Cold biting….. Drones flying!!

    I knew Thursday evening that the cold had a little bite to it, so I was ready… Along with 8 others to see what did I have in store today. Let’s say that I think I am getting a little more evil in the workouts and wait till 2025. My mind wants to bring in things that I had been keeping away far as the quantity of. I will give you a heads up… Come to Rock and Roll next Saturday you will get an idea. Here’s what we did today….

    A little fun corn to the stop sign and back then a WARMARAMMA (SSHs, Dead Man Hangs, Ukrainian Soldiers, Helicopters, Merkins, LBCs). After that headed over to the bottom to get started.

    Today…. Build a sadistic beast Mudslide style. Using BLIMPS, we went up and down with each letter the breakdown was: 5 burpees, 10 Lt. Dan’s, 15 per side Imperial Walkers, 20 Merkins, 25 Pickle poppers, 30 squats. With a little under 5 minutes left, a little broga (miss Cookie’s moans as his body tries to loosen up). Finished on time names numbers and prayer led by YHC to close it out

    This week reports of a lot of drones in the NY/NJ area today we started seeing them in the sky nearby. The irony is later I went with my son’s group to VCU and the engineering department where we saw more drones. I am not sure what’s going on but I am sure will know soon enough. This time of year, things can be good and bad. No matter what, try to be there even if it’s a short visit or meet up I am sure it will make them feel better. I am looking forward to a Florence session at Rock and Roll tomorrow…. Plus next Thursday with my son’s group I run for training, there’s a new spot Broad Rock Sports complex that has workout areas I have been wanting to try. If anyone wants to come out be a guest let me know. I will post a YouTube video what the facility is like. Have a good one, stay warm