Author: Mudslide

  • Release the Beasts

    This morning, saw a hawk getting ready to look for his daily feast then the geese decided to wander and check out what the humans were up to(plus maybe they were looking for a tasty treat). One morning, maybe I will bring some cracked corn(they like it) and of course they will poop. Plus as they saw us, they figured let’s see what we are up to.

    A robust group of 16 came out for another Mudslide session. Mosey over to the courts for a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, Alabama Prom Dates) plus a little hip/back stretch to get ready. Once completed, of to the woods

    A mini Dora to start out: 25 2-count hanging mountain climbers, 50 Bulgarian split squats, 100 Shoulder taps. I knew I was feeling good when I blitzed the 100 shoulder taps, hit the squats then the hanging mountain climbers my head was up at bar level. I have another variation to try out, just simply working on the hangs and trying to get your arms at 90 degrees will improve things

    A new thing I have been wanting to try out: Inchworms will work things from head to toe but add a little tweak(turn it into a variant of a burpee plus for later, a great tool). First round simply going up then back down, second round reach out, then hoop your feet to your hands, third round your option what I did what take my hands part the shoulders in plank, then hop the feet in. We did not have to go far for what’s next

    A Dora: yet reversed it and added a couple of things. 300 LBCs, 200 squats, 100 Merkins, 50 Hollow Body Rocks, 25 coffin situps. Now the kicker: using the bands(the LBCs band at the feet, holding your arms at 90, squats band at get and head(taught Speedo the suitcase squat which he liked, Merkins band around back and on hand(heavier band makes it harder), hollow body rocks the band is at the feet and head level, coffin situps feet straight out coming up like a dead person(I also call them Undertakers). We finished and had time for one final thing.

    The painkiller(a kick ass version of an 11s). Mankillers(the way Doozy does them sorry I was not a fan of how they were being done last week) plus bunny murders. The way to end it: if there’s anything left in the tank empty it out. The geese were going damn: don’t mess with those humans. Completion of the workout: back to the flag for numbers and names(a good amount of RESPECT today most I have seen in a while

    See Slack for the latest announcements and news: a lot going on over the next few weeks. Prayers for Florence’s mom(and his new job), Broadway’s daughter still battling migraines and good luck to a Speedo in June running his first 5k

    Today I felt good….. One thing I try to make sure to work on being mobile and having my body move that it doesn’t feel like it’s struggling. That’s the thing as you get older, things change but working on flexibility, mobility helps. Can we all get better(sure)! It’s taking each day plus now I am starting to get that true itch back where I need a race. This year it just likes right now September Spartan weekend the super and sprint at a spot about 1 hour 40 minutes from home. Next year, I have had this goal since 2020 but 2025 time to achieve it. I have always wanted to do a trifecta in one weekend(Beast Saturday, Super Sunday morning then right after the sprint). There’s also the Ultra Trifecta(am ultra Saturday with the super and sprint the next day). Luckily I can go to NC there’s a spot about 3 hours away that’s where I would go for it. I hope to find one in the summer, do the September races then start the training. I can do it mentally, physically I have some weaknesses I need to fix. If I find a race that I feel a group of us might like and it’s reasonable, I will let you know. Have a good one see you next time

  • Prediction for today…. PAIN!!

    Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

    Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

    The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

    Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

    Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

    Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

    Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

    Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

    The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

    Numbers, Names, Announcements and prayer led by YHC to close it out.

    Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

  • Rucking at Rockwood

    Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.

    We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….

  • Wait… It’s not Friday at Satan’s Hill

    That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part.

    Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back with the exercise again. First court: side plank walks at the end hand released merkins. A little rest, the second court: walking lunges with the band, ball dippers at the end, turn and repeat. Third was bear crawls(3 tennis courts it will catch up to you), at the end Mike Tysons (tell you what I love those yet I have something in my arsenal that can enhance those), turn and repeat.

    3 rounds over, now the bands are perfect to take around the post and use it just on its own. The next 3 parts started with jogging at the doubles line, partner runs down and back. Second was bernie with the band on(adding in and out to change the variation) bernie all the way dorm and back. Third broad jump far as you can, Mario jumps down and back

    Mosey down to the track…..50 yard sprints (with the bands). First rounds at about 25-30% intensity the second all out fast as you can. The time was done with the bands so onto the field for a little Build-A-Beast (2 rounds) with Merkins and squats. Once finished there was a little time left so to the wall near the flag for a 20/10(20 donkey kicks, 10 pole smokers) 2 rounds time was up

    Back to the flag for names, announcements, prayer led by YHC to close another session

    Congrats to State Farm’s wife for her new job. Welcome Jason(Button) to the group if you see him and he tells you his age(he does not look it at all). Next week is VQ week (come out and support these guys as they lead their first of many more Qs). Once we get the sun a little earlier, it will open more things up. There’s a hill to the side of the track, basketball plus more to come

    I am still adjusting my body and everything with the working nights (I basically slept for about a short nap, woke up then after everything came home slept more). Are there weekdays I would like to come out? I would but I have to make sure that I am a little rested not easy but in due time. Saturday, if you come to RNR I have the Q again, there will be an element of Spartan race involved. After the Q, we go over to the Latino Farmer’s Market give them support plus they have real good food and coffee plus benches we can chill and chatter. A final thing….I will be teaching starting in the fall at my son’s Co-op schooling a Train Like A Spartan class. It’s by Dogwood Del so if a Thursday afternoon is available and you want to train, reach out this will be a Co-Ed group. Enjoy the rest of the day!!

  • 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