Category: Richmond, VA

  • HGH up 771%

    YHC promised to spike you HGH 771% and only 3 studs took the pill (or bait?). Others opted to air grievances and perform feats of strength. But did that swell your balls or add facial hair? I doubt it. Add that to your grievances.

    COP included stretches and various exercises.

    THANG – Sprints = HGH

    6 30-second all-out sprints followed by 4 minutes of rest, stretching, light exercises and mumblechatter.

    BTTF, Numbers, Names and YHC took us out with a prayer for energy, patience and presence.

    No More Gumbo For You!

    here is the science for you: https://www.instagram.com/p/DSKn5xPE1Ka/?igsh=MThha29zdXltMmJqZw==

  • Circuit Manndate

    Three men posted this morning to do some circuit iron tossing.

    COP

    Corned Beef brought the clubs and jump ropes so the PAX made some stations and got to work. The stations rotated between upper body, lower body and core exercises. The jump roper was the timer.

    Some boat canoes and GRAMS to end the workout.

    Numbers, names, Corned Beef took us out.

  • 8 Days until Christmas WTH style

    AS usual we found the morning to be70 degrees and sunny, hopefully somewhere, but 12 men showed to fight off the holiday treats that are flowing abundantly these days! We moseyed toward West Broad Village and stopped at the familiar PAD for warm ups. After the legal ease warnings, 15 SSH, 15 Don Qs, 20 LBCs, and 10 slow merkins. We then launched to start the Christmas window shopping in the Trader Joes parking lot with a cumulative 4 corners done twice to match our 8 days till Christmas. We did 10 merkins, 20 WW2s, 30 squats, and 40 SSHs. After the 2 rounds we moseyed over towards the Gazebo along the lake. We took in the beautiful Christmas lights and feeling especially festive stopped in from of ACAC to give the F3 hello to those paying for their workouts, from the 2nd floor the treadmill runners enjoyed seeing 12 men waive hello with 25 Monkey Humpers and then 10 Merkins. Heading to the Gazebo we stopped and said a quick hello and then continued the long way around the lake to the flag. Pulling up with little time left and 3 miles covered. 6 of us headed to Dunkin after for some F2 time. Prayers for those sick and battling cancer, those who are hurting emotionally and for the blessings to be able to be out of bed and working out with these fine men. Thanks for allowing me the lead today. Merry Christmas!

  • Yo, Adrian!!

    For a Rocky workout montage, 9 HIMs showed up at the Woodshed to prepare for Rocky’s foes with a spirited workout.

    Warmerama included moseying down the streets of Philly (or Harpers Mill), SSHs, Don Quixotes, Cherry pickers, Leg and Hip stretchers.

    Finding the best from Rocky’s movies, we undertook some clear and some confusing exercises. Duly noted by YHC…

    All rounds included 1-minute AMRAP style exercises, some that paired with another HIM and then a full parking lot jog and back.

    Round 1: Apollo Creed

    • Clapping merkins – note to self, don’t start with these again …
    • Full sit ups
    • Leg raisers with partner push off

    Round 2: Clubber Lang

    • Back to back with partner for a coupon (medicine ball) pass, both directions
    • Shadow box shuffle from side of parking lot to the other side and back
    • Frog hop with a coupon

    Round 3: Ivan Drago

    • Foot-elevated merkins with a partner
    • Dragon Flies – or at least our attempt at them by raising torso and legs into the air on a plane
    • Bear crawl up and down the field hill

    Round 4: Tommy “The Machine” Gunn

    • Medicine ball (coupon) merkins, first with one hand elevated and then switch to the other
    • Full sit ups with a torso twist (optionally, could have partner slap stomach per Rocky’s trainer. No one chose this option.)

    Closed with a circle up and some more SSHs and LBCs to time.

    Numbers and Names

    Announcements included Rosie’s 12 days of Christmas. Prayers for multiple people seeking jobs + reminder about Rudy’s ministry opportunity. See 3rd-f channel for details. Encouragement for more Qs at Woodshed!

    YHC also learned there is such a thing as SOP and it is not standard operating procedure. Will have to do the shorts-only next time (maybe).

  • Frosty Run

    It was cold that day, COLD I tell you. Bullseye and YHC headed to the flats of Riverdown until YHC had to reroute the course for a warmer restroom. 4ish miles.

  • wear your BROWN pants

    The NOS cold-weather ruckers brought along our beloved 60# Sandy for an up-hill down-dale trek across new terrain. The promise was something challenging enough that wearing brown pants might hide the fact you shat yourself in the process. The goal was to use fingers of woods behind/between neighborhoods to circumnavigate an apartment complex near SPFP – and we succeeded in that goal. Also it turns out there are some really lovely open hardwood spaces to walk through in these back neighborhood nomansland areas. Enjoyed the banter as PAX tried to figure out where they were during the ruck, and felt challenged with some deep thoughts at Einstein. Until next time, yours AYE! ~DTH

    COMING UP:

    • 12/23 NoToll – Rosie’s annual 12 Days beatdown down and gift exchange
    • 12/25 Forge – DTH Christmas Whoopin
    • 01/01 Dogpile – New Years Convergence starting at 0700

  • Pervert in the Bushes

    A well rounded 12 men met for this weeks Season of Giving Handshake Q.

    Warm up at the small park to allow Fudd to arrive and get settled in. COP. Quick count off (more on this later).

    Mosey over to the top of Gaymont and partner up. P1 runs down the hill and back, P2 does an exercise. Running down the hill with your partner after both of run. Keep this up for a while. Down Gaymont, left of Rose Hill until we reached Ralston.

    At Ralston we keep forward progression. We stopped around Kubotas house and did squats and ran up the driveway, down the sidewalk, up and over the porch, then through the grass.

    Keep moseying up Ralston and stop at Finkles house for a 20 HRM’s and 10 Merkins.

    Mosey up to River and down River almost to Gaymont and stop at the pull off and do 36 Squats.

    Mosey back to the Parking Lot and get with your partner and do 20 single count Boo-yeah Merkins, 20 single count Boo-yeah WWII’s, 20 Boo-yeah Jump Squats.

    1 minute of stretching.

    Announcements – Kubota is leading The Bridge on 12/27. Festivus tomorrow at Circus. There will be a Kettlebell Workout next Thursday on Christmas morning at Circus.

    NMS – fun morning that wasn’t nearly as cold as it has been. Glad to see Wojo out in the fold. Atilla will be on Channel 12 news tonight for urinating on someone’s bush. Senor Frog was the random number I thought of before the workout and he was the real prize for this weeks Season of Giving.

  • Morning Burpee Walk

    Solo beatdown this morning at SOT, the runners went their way and YHC was left with a decision. Get in the truck and go get coffee / donuts or do some for of workout.

    Mosey to the track while I think about that. COP, DQ’s, Helicopters, Ukrainian Soldiers, LBC’s, Crunch twists along with some stretches.

    Start on the track with a walk in lane 6, 6 Burpees at the halfway point, 6 Burpees at the far end, 6 burpees at the half way point and 6 more burpees at the close end. Repeto and the number of burpees is the lane you’re in. Basically descending burpees at the same spots each lap.

    BTTF with Lunges up the hill

    Numbers / Names Don Draper took us out

    NMS: Lots of inner thought and reflection time this morning . YHC will not be in Richmond next week so hopefully someone will pick up the Q.

  • All the Things she said

    13 fanboys brought their bundled selves one cold morning to the hottest ticket this side of Williamsburg. Snuff Underground: Indie rockettes edition. All there with the same goal – try and stay warm. Easy with the beats of Clairo, The Cranberries and Patti Smith. Manic pixie dreamgirl approved.

    5-burpee slaughter start then mosey to the back lot stopping to pay the toll.

    Mosey to the lot with some SSHs then a full mosey around the field only stopping for some OG style burpees in the far corner.

    Loop back around to the bleachers for a triple check.

    Mosey around the lot then a series of ascending cocaine bears followed by ascending lunge walk then squats. No Doubt.

    Mosey back around the half field then back into a circle for several rounds of nonstop mirkin Mary.

    Mosey back around the lot then another triple check with flutters and Bulgarian split squats.

    Mosey back to the flag for a 10-burpee wind down.

    COT and coffee for a hot minute.

  • Lighted Runway on Iris

    Nine Spider Run regulars stiff-armed the brisk weather for a solid Tuesday morning date with the pavement. Route was posted early so there were few questions.

    The Route

    https://onthegomap.com/s/3ruisnvl

    • Everyone do 1 lap around the track
    • 4s take a right out of the track on Maple back to York/Iris
    • 5s take a left on Maple, right on Patterson, then right on Seneca then back via Grove and Iris
    • 6s take a left on Maple, right on Patterson,  then a right on Albemarle then back via Grove and Iris

    Numbers, names, YHC took us out.

    Announcements

    • TYA is offering women’s communication advice every Tuesday after Spider Run
    • 12 Days is next Tuesday, looking for someone to cover Spider Run

    Moleskin

    Rather than run immediately up Gateway to get to Campus and Three Chopt, YHC decided on a slower burn up the hill. Seems like it worked as there was positive feedback around the group.

    Splinter out