Author: Mudslide

  • Back to Back… Welcome the bands

    After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.

    A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.

    Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.

    The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag

    Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out

    Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time

  • Amazon, Nap, Train, Sleep….

    A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did:

    A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto the first part: BLIMP(Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks). The first light pole started with 5 burpees, adding another exercise on top till we reached the P. After P, a moment then we reversed it all the way back down to 5 burpees

    Light pole alley next: last time I shorted one not this time. 45 Carolina Dry Docks, 40 jump squats, 35 2-count flutter kicks, 30 bird dogs(also known as dancing bear), 25 2-count ball dippers, 20 LBCs, 15 hand release Merkins, 10 deep squats(go as low as you can), 5WW2 we finished in overtime back to the flag

    Numbers, names (welcome Chris(Freud) to the group brought out by Wildcat yes he survived a Mudslide Q. Prayers to Taziki’s wife recovering from colon surgery, Florence had his latest interview for the Richmond Police (maybe one day he can say “respect my authoritah”. Prayer led by YHC to close it out

    Still have time to register for the GROWRUCK in May, those who come out to RNR starting this Saturday till November we will meet in the back area look for the flag and our vehicles. They are having a Latino Market perhaps they see us, we can recruit a few new people and sample some good food. Well time for me to get more sleep, go lay down for a while but if you’re at Satan’s Hill tomorrow be ready

  • Spring…. About time no rain

    Well, after the deluge of rain over the past month(year really) we finally get a Saturday that felt like spring. Over the past few years though, the weather is still up and down and it will be till late April so be ready. A hard working group of 13 came out to brave another Mudslide attack(as the parents of baseball players arrived cause it’s that time again wondering what are they doing). Let’s break it all down…..

    Started with the WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Copperhead Squats, Merkins, LBCs, ending with a knee to shoulder stretch, followed by a butterfly one) it was time to take off

    First part: Lindseys (2 exercises totaling 40 reps) one decreases the reps, one increases. The exercises were Carolina Dry Docks and double count mountain climbers. A twist to this and you will see on the added map is we went middle, foul pole, back to the middle, the other foul pole etc so added running. It helps being on the grass takes the pressure off the wrists.

    Next up… Triple check(donkey kicks, Bulgarian split squat, run down circle the bleacher and back). Donkey kicks are no joke, they will smoke you one day will master it

    You know of the Dora, today it was Killer Dora(1000 reps). 200 Merkins, 200 squats, 200 LBCS, 400 Single Count Toe Taps. No doubt not only physical, but mental.

    Still time left, 4 corners prostitute style: 20 plank jacks, 30 jump squats, 40 SSHs, the 10 was Navy Seal Burpee but the twist was you had a partner so each of you did 5(after each rep, keep moving in place ready to go again).

    Back to the flag final minute off planks on the firearms with a hip twist, time hit and we were done. Numbers, Names announcements and prayer led by YHC to close it out.

    Last week of meeting at the usual spot till November. A Latino Market will start next week so we will be around back(look for the cars and flag). If they see us, perhaps some tasty treats to fuel up afterwards. Prayers for Florence’s mother in law, Wildcat(sounds like another good scan recently), DTH’s friend who is detoxing. See Slack for updates this week with DTH plus something upcoming with Big Rig. It was one of those rare times what I envisioned and how it played out worked. There should be a warning: if your are new to F3, your first time is one of my workouts (be ready). See you later

  • Discovering new areas and neighborhoods

    3 amigos from the Bermuda boys(Posh, Shaw-Shank and yours truly) decided to do a little rucking this morning(I needed something after the week I had). We took off from the lot, ventured behind the football field where there’s a trail with a bridge. The trail once it gets warmer will beat great spot for sprints and farmers carries cause it gradually goes uphill so the legs will get a nice burn. After that we were in a neighborhood that the homes were very nice(probably in that 400-700k range). Walking around the neighborhood, seeing a couple little dogs yelping early in the morning as they saw us, nice and quiet good mumble chatter about the neighborhood, weather, the guys NASCAR adventure this Sunday. It was a nice stroll as we made our way back, spotted another trail for future investigating.

    We returned, then we were figuring new things on our Garmin watches(Shaw-Shank had a Fenix 7, Push and I have the Instinct 2x solar). He and I received our Frosty badge for this morning, I will say we have a lot of things to still check out but when you can get a ton of battery life(right now I have 38 days left), I am sure the possibilities are endless plus wait as we get more sunlight and it fully charges on its own. 2.5 miles, we departed for our day ahead

    i encourage those to either go to Dogpile or come to RNR(do the single or double ruck/workout) weather will not be raining (finally no offense but I can train in it after a while though I don’t want to see anymore). I would like to come out more, yet it’s hard working at Amazon with the hours I can post 3-4 times(5 on occasion) I am content. I think I am allowed a little give since I average 6-8 miles on an average night(hit over 10 Tuesday) I still get movement in. I have the Q tomorrow at RNR(the mind had new things and variations plus make sure I bring the right speaker). Close up and enjoy the day time, see you tomorrow

  • Timberwolf and the stars

    Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the first triple check

    First triple check: toe taps, scrunchy frogs, run to the other side and back. Once completed, a little break then mosey over to the tennis court for a four corners.

    Four corners: 10 Hand released Merkins, 20 plank jacks, 30 2-count flutters, 40 jump squats. After that, the track is right there so let’s use it

    Indigenous run(2 laps): 5 Merkins then run up to the front. The reason for 2 laps is so everyone gets at least one good sprint in.

    Another triple check: tricep dips, step ups, run across the field at the other side(1 Navy seal burpee). You would think that burpee is easy but it isn’t. Do we do them a lot(no) but do 5-10 of those you will see the conditioning needed. After that decided we were not quite done with the track so a 50 meter bear crawl/Carolina Dry Docks combo to give it one last hoorah.

    Time for one last thing: a 2 part right in front of a worker(had to surprise him). People’s chair with pole smokers. A little stroll to the flag and we finished. Count outs, names, announcements and prayer led by YHC to finish it all

    Welcome Sniper(Downrange from Chattanooga) came out this morning he seemed to enjoy things I am sure yet somehow I get where we have a FNG or someone Downrange no doubt they remember F3 RVA after a session here. Give props to State Farm for wearing a ruck for the entire workout(give him a little love make sure he’s still alive and his 2.0 is not straightening body parts.

    As you see, I can’t make it out to as many seasons as before(the weekend is fine but weekdays is different). If you see me during the week, when I get home from Amazon I take the equivalent of a nap, come out then go back home sleep more. How I can wake up, come out do that it’s not easy, yet when I commit I honor it. Far as GROWRUCK, I am not sure yet waiting on a couple of things to play out date wise before I can finalize everything. Race wise this year, it’s a struggle cause I am limited and ones I would like to do are far way(4 hours) no thanks. I have this idea it probably won’t be till summer or fall but a 5k or longer workout where you do carries, other exercises that will challenge all. The 2 spots Rock and Roll and Dogpile(I could really go 10k there). If anyone has an interest, let me know the only things will be gear and after event things(food drink etc). Have a good one see you Saturday


  • Crazy M’fers out there training

    After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out….

    Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later.

    First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side flutters). The thing you want to see if you can hold your arms in an L shape while doing them, core is in good shape

    Next up: triple check(spot where Posh did not know it was there): Step ups, tricep dips and a run down the steps or side hill, to the big tree and back up.

    A little run out the pavilion, over to the grass hill for another triple check: bear crawl up, if a sand bag or wood was available pick it up, take it back off not bear crawl back. This I shorted the gear plus three pieces really the one I found was probably the lightest. I will do this again but bring an extra sand bag or a bucket full of tiny rocks for more gear

    Getting near the end, classic Dora(100 Merkins, 200 LBCs, 300 squats). I am sure we made a little impression on the parents and kids that arrived for baseball seeing us going DAMN!!!

    One final thing: a little prison burpee workout start 1 minute 1 burpee/10 SSH. The SSH number stayed the same, burpee reps increase(we got to 5, a final 10 burpee blitz) back to the flag for numbers, names and prayer led by YHC to finish

    2 hour ruck session tomorrow 6-8 steering at the Forest Hill Park stone house. Grow Ruck weekend 5/3-5/5, a big sign at the front of the park the Latin market will start 4/6 so we have a few weeks then we need to park on the other side. One year anniversary the Alamo 3/18. Welcome GoDaddy and Captain Insano to the group came out hung in there for the full 60

    Sorry I can’t get out there much as I used to before. It is a little tough with the schedule plus trying to rest after that get up, train and go back home to sleep more. Some nights it’s insane and I am mentally fried. I still get anywhere from 7 to some nights 10 or a little less miles of movement so do not think I am slacking in anyway. Oh, final thing I did get a new smartwatch(Garmin Instinct 2x Solar). So far with everything very happy the stats and data I get is eyes opening. See you next time out

  • If it bleeds, we can kill it

    As Big Rig and State Farm were hitting some pre-workout pull ups, I arrived getting gear ready for another insane session. 6 came out what looks to be the start of warmth( no rain, I am tired of it) to see what laid before them. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Arm Circles, Merkins) it was time

    I set up a circle of pain and pleasure: the goal for everyone to finish 3 rounds of it, plus a little run around the parking lot as a break. The exercises: 100 battle ropes, 5/side clean and presses, jump squats w/ 25 pound sandbag, WW2 with 20 pound slam ball, tire slams, kb swings then a lap around.

    After we finished the 3 rounds of that, down to the football field for Build a Beast with a twist: the twist was battle rope pulls with a 50# sandbag at the end to pull towards you. The build was Merkins, lunges, Freddy Mercurys, 4 count mountain climbers. Once everyone has a chance to pull, one final run down and back the whole field. The end was near so back to the start for a quick dead mans hang and done.

    Numbers, names, prayers for State Farm’s M, Broadway’s daughter and Posh getting used to a new medicine, prayer lead by YHC to close it out

    Saturday I have the Q at Rock and Roll, I have a new, sadistic idea or 2 ready plus the weather will be nice so no skipping out see you soon

  • Rain and a Ruck

    Boberry and Big Rig were out on a run, Broadway then I arrived. Big Rig went to get his miles in, the rest of us strapped up, headed out for a morning ruck. One thing with me: I like speed running I haven’t figured that out but rucking I have it down. The goal was to be under 15 minute/mile(our average for 3.38 miles was 14:27/mile). We felt good the rain and wind was there, yet once you get going don’t notice it. After that a little rest, get ready for boot camp

  • Creating alpha males of our species

    Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what.

    For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round to help get warmed up. After that, we headed to the baseball field for the beginning

    First part consisted of sandbag bear crawl drags (50 pound sandbag pulling it up using every part of the body). Everyone else was spaced at every other pole doing pole smokers then at the end heels to heaven. After you hit the person, bear crawled to the next empty spot, at the end those who were tired switched to lunges. We went foul pole to foul pole ounce everyone finished, took off to a spot not used before

    the trail near the nature center parking lot(a little area that was set up for a triple check: step ups, tricep dips a little run down and back. After that venture to the parking area near the back part.

    i believe I may be the first to create a triple station triple check (3 spots with triple checks at each one). Part 1: battle ropes, swings, Mario skips down and back. Part 2: sandbag lifts to shoulder(80 and 100 pound bags to choose from), KB pull thrus with a Merkin after each one, run down 10 toe taps bernie back. Part 3: Rainbow ball slams, partner tire tosses, jump rope(choice of 50 with a regular rope, 25 with a 5 pound rope, 15 with a 10 pound jump rope(yes I own one). Once everyone was able to get in some work, a little time left

    A four corner escalator/deceleration 10 Merkins, 20 plank jacks, 30 2-count flutters, 40 squats. After that a short break, then do the whole thing, at each corner drop one part. Once we finished, a final push a quick 15 rep burpees from one side baseline to another(start at 5, run across then do 4 etc). With a minute left, run to the flag where we finished

    Numbers, call outs, announcements and prayer(for Big Rig’s friend Rico and Rodeo Clown’s mom) to close things out.

    Still have time to sign up for GROWRUCK, I have a goal since Rugged Maniac is no more, get a lot of people out there to do a Spartan or another like race that I can find. If Spartan is the choice, I have codes for 20% off a Spartan which helps. Have a good one see you next time

  • The Devil’s and Mudslide Playground

    Good morning…..70 and sunny(more like 25 and I thought I saw a penguin from the corner of my eye). A day like today, it allows me to try thingsv plus some gear I haven’t brought out in a while was used. It was just 2 of us((Broadway and myself). After a quick warmup(SSHs, Don Quixotes, Arm Circles, Imperial Walkers) time to get it going.

    The first notes from Cult of Personality hit, we were off and running. First part was a 5 exercise station, 3 times thru: 50 2-count battle ropes, 10/side clean and press with a 16kg/35 pound kettlebell, tire slams(10), 10 WW2 with a press(25 pound sandbag) at the top, and jump ropes(in brought 2, 50 with the regular and if you felt up for the challenge 25 with a 5 pound rope). After that down to the football field

    What was up next: how about sandbag drags with bear crawls(WTF). A 50 pound sandbag drag, reach back, grab a handle and pull thru. As it moves up, bear crawl to where the bag stopped switch hands. This morning one corner of the end zone to the other side, then turn back around. As the person is doing the drags, the other is running down to the end zone at the other end, come back pick up where they left off at. You have to remember, sand moves inside this requires everything from head to toe to work together so a challenge no doubt

    As time was getting closer, one final mini triple check: run up and down the hill with the sandbag on your shoulders, the other person does 10 incline Merkins, 15 tricep dips. We went back to the street, closed it out, loaded gear into my vehicle and called it a day

    This will be done again, hopefully with a few more people cause I could literally use 2( I’m have 4 sandbags ranging from 25 to over 100 pounds), what I can come up with will be fun plus the battle ropes fact in my head just now something for next time. I lead again Saturday at Rock and Roll, be ready.