Category: Richmond, VA

  • Southern Snowmen

    2 statesmen emerged from the gloom to a lovely 70 and sunny Mammoth beatdown! Here’s what the CAT truck witnessed:

    Warmarama – Mosey down the lot

    • SSHs IC
    • Don Quixotes IC
    • Imperial Walkers IC
    • Cherry Pickers IC
    • Helicopters OYO
    • Arm Circles OYO
    • 1 minute free stretch OYO

    CoP1 – Snowman Complex

    P1 – w/KB performs snowman complex – 5 SA Swings, 4 Cleans, 3 Snatches, 2 OH Press, 1 SA Thruster while P2 performs merkins. Rotate until both arms are worked. Begin another round of rotation, only change is P2 performs squats.

    Mosey

    CoP2 – Tabata – 4 exercises:

    • KB Swings
    • Alternating Side Squats w/KB
    • Bus Driver w/ 30 lb plate
    • Curls w/ plate

    Mosey

    CoP3 – Traveling Men!

    • Walk halfway down the lot while performing Tricep Exts
    • Perform 10 Merkins
    • walk the 2nd half of the lot performing Oh Press
    • Perform 10 Merkins
    • Around the belts halfway down the lot
    • perform 15 WWIIs
    • Rest of the lot is tricep exts.
    • perform 20 flutters IC

    Finish up with a brief round of Mary

    CoT – Commando closed us out in prayer.

    Moleskin: just a quick but heavy quote. “Show me the people you spend your time with, and I’ll show you your future.”

    SYITG

  • Squiggy It Is!!

    Rudy had the Q, apparently he was only aware of this for about 12 hours. He showed up early. He scouted the land. He made plans. Then YHC showed up just in time with the ghost flag. 530 hot and away we went. 

    Top songs of 2025 on the playlist, hit play and mosey to the large parking lot for:

    SSH

    Hill Billie’s 

    Ukrainian Soldiers

    Copperhead squats

    American hammers

    Flutter kicks 

    Shoulder taps

    Merkins

    Four corners

    Mode of transportation and exercise different each round 

    Bear crawl between stations 

     20 squats each corner

    Lunge walk

    20 merkins 

    Crab walk

    20 WW2

    Broad jump

    5 burpee

    11s

    Donkey kicks

    Ww2s

    Pause to listen to The Cure, look at the moon, and stretch with Snuff. 

    Hold plank

    Name pax to your left, all do 5 merkins for every miss

    Hold Al Gore

    Core principles 

    All do 5 squats for every miss.  No misses so we did 10 to celebrate. 

    Triple check 

    Around the perimeter of the dry land

    Merkins

    Monkey humpers

    Hold plank for 30 seconds 

    Numbers, names including FNG Squiggy! Frozen triangle on Saturday, 6am at Dogpile, you can run, ruck or meet at 5:30 for extra credit with Don Draper. Prayers for Wildcat and his family as they enter a new phase of treatment. 

    NMM

    Thanks to Rudy for being a good sport. Go get someone’s Q!! Welcome to Squiggy, who shares his name with a dog that was walking its owner this morning during COT. He hails from NC, works with Belay, and is a Wolfpack fan. Thanks for letting me lead fellas. Have a great day and be good to those around you!

  • There’s no dozen better than a Baker’s Dozen

    13 men at Heart Break Ridge. Clear Parking Lot.

    We borrowed Honeydo’s 5 Cinderblocks from the back of his Truck but poor Honeydo only left with 4 (whole) Cinderblocks.

    4 Groups (3 with 3 men and 1 with 4 men).

    4 groups of Triple Checks with 1 round of 13 Burpees.

    Announcements – Frozen Triangle this Saturday starting at Dogpile at 0600. 2nd Tuesday 2nd F next Tuesday 2/10 at noon at Firehouse Subs – Innsbrook

    Prayer Requests – Salt Lick saw the Monks while they were on their journey. He thought the Walk for Peace was for world peace only but was also for internal peace.

    NMS – glad to see 13 at Hearbreak after last weeks reduced snow numbers.

  • Icey lot venue change

    YHC did recon the evening before to determine that Pearsons corner should be the location for a safe workout. Sent notices to the DaVille group, one posted and we did the following:

    COP

    We start with 20 SSH, 10 4ct DQ’s, 10 imperial walkers, 20 lunges (10 ea leg). 10 4 ct American Hammers, 20 flutter kicks, 10 reverse scorpions, 10 alabama prom dates. recover.

    THANG

    Tabata was in order and we did the following 4 minute rotations of 8 30 second sets with 20 seconds exercise, 10 seconds rest. Rotation 1(R1)- Lunges, R2 LBC’s, R3 squats, R4 – Hand release merkins (10 reps then plank for remainin 20 seconds), R5 – reverse lunges, R6- Flutterkicks.

    Numberama / Namerama, YHC took us out in prayer.

    We then wrapped up to get coffee for a 2nd F and caught up on family business etc.

    See you in the gloom soon….Cheers, CB!

  • Ice Ice Running

    YHC and Bullseye met at Reds, one by foot and one by vehicle, to locate the least icy roads around the AO. Salisbury to Kentford, Queenswood over Helmsley, some side loops here and there on clearer roads, back to start for 4 miles.

    -Singer

  • When the county does not clear the parking lot you can always count on the Presbyterians

    Six salty stalwarts answered the call to post at Hoedown. With the TES lot a skating rink all the PAX found their way to the 3rd Prez parking lot for the beatdown.

    Start off heading over to TES to look for anyone who might have gone to the normal spot, catch Handshake pulling into 3rd’s lot for the COP:

    SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, LBCs, Merkins, Flutterkicks. Mosey to other lot for a Triple check: HRMs, Heels2Heaven, run the full lot. Back over to YHCs truck to pickup frozen Coupons. Partner up for a Dora: 100 Presses, aka thrusters, 200 block presses, 300 Block swings while partner runs the lot.

    With 6 why not another Triple check: Block lunges, WWIIs, run out of lot over to TES and back. Finish with another loop of 3rd and 2 min of Mary. An angel opened up the 3rd lobby for an indoor COT and coffee.

    Announcements: Frozen Triangle this weekend.

    NMS: Without the wind the 12 degrees was not too bad, and 50% of the PAX were SOP! Thanks to Bodos and the 3rd staff for clear and safe parking lots. The indoor COT and coffeteria were a great way to start the week and month. Considering the weather not much doubt whether Groundhog day means 6 more weeks of winter.

  • HB#14: All Hail Heavy Bells!

    Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:

    The THANG: 

    WARMERAMA: 

    • Mosey lap WITH bells and circle up
    • Welcome & Disclaimer
    • PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.

    COP #1:

    • Mosey over to Love Hill for TURKISH LIGHT POLES
    • At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
    • Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top

    COP #2: 

    • Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank. 
    • x2 Rounds completed

    COP #3:

    • Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
    • PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew! 
    • Lawnmower Pulls for the SIX

    COP #4:

    • Mosey BTTTaco for a few rounds of PASS THE KB
    • Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction 
    • Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction 
    • Plank, Pull Through pass, x10 IC then repeato other direction

    GRAND FINALE:

    • Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
    • KB and Belly slide to bottom. FUN!

    BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Amaaaazing Snuff Coffee!!!! 

    NMS:  Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Counting Deep

    Five pax came to either sled or workout. After some changing of shoes, the workout started. We went to the lady pavilion for some warmups and then moseyed to the poles and door #13. We did a routine of 13 pole smokers, then moseyed to door #14 for 14 merkins, then to the lady pavilion for 15 dips (yes, Attila, there are benches there) and to the last door on the cleared sidewalk for 16 two count balls to wall toe taps. We then went back and did 15, 14 and finished at 13. Then we did it again.

    We then hit the bus loop and the nine light shuffle with 15 jump squats and 30 single count mountain climbers at each light.

    Then we did another round of 13/14/15/16/15/14/13.

    Finished with ten minutes of Mary which included reverse crunches, dollies, rosalitas, flutters, HRM, shoulder taps, 5 burpees and some stretching.

    Sledding sounds like fun but my scout determined that would not be a good idea. But Tater did look cool in snow pants.

  • MABA at The Pork Rind

    3 crunchy ol’ chaps and 1 friendly F3 pup emerged from the gloom at a new location hidden somewhere between Richmond & New Kent, deeming it The Pork Rind in reference to Commando’s state of flexibility when it comes to Burpees. The 2 Qs arrived early to scope out the grounds and kicked us off with 10 burpees.
    Here’s how us men closed out the MABA month!

    Beaver Q Segment

    Mosey down the road for a parking lot Warmarama –

    • Helicopters IC
    • Cherry Pickers AKA El Chappos IC
    • Imperial Walkers IC
    • SSH’s IC
    • APD’s IC
    • Toe Grabs
    • Roscoe’s Wife

    Perform 10 Burpee broad jumps per parking space at the right side of the parking lot. Mosey to the other end but not without performing 10 WWII’s halfway to the left end of the lot to perform 10 more burpee broad jumps, and back to the middle of the lot to finish up with 10 WWII’s.

    CoP2 – Triple Check – P1 Timer performs 10 Burpees . P2 performs Monkey Humpers, P3 performs bench dips under the skate park pavilion.

    Salt Lick takes the Q!

    10 Burpees IC at a crosswalk.
    Round of BOMBS / Crabwalk between cones.

    Round of BLIMPS / Bear Crawl between cones.

    Hike up Mount Skate Park and perform one safe Burpee at the summit and slide down!

    Mosey back to the forgotten flag and perform 10 final burpees IC.

    Quick Round of Mary.

    CoT- Announcements – Frozen Triangle next Saturday! Run and Ruck options. See Slack First F for more details.

    Praisies

    Salt Lick closed us out in prayer.

    Salt Licks 3 traits of resilient people.-

    1. They understand that things will happen to them, good & bad.

    2. Know where to shine your flashlight. Focus on the present and not too far into the future or the past.

    3. They know which actions are helpful and which ones aren’t.

  • Ice Party For One

    A lone Davillian arrived at an alterative Pearson’s ES since Atlee HS is still an ice rink. 6:30 came and no one else arrived so YHC went at it alone.

    This how it went down

    Short mosey over to the covered courtyard

    COP (All IC) – SSH, Helicopters, DQ, imperial walkers, LBC’s, Shoulder Taps, Heels to Heaven, Arm Cricles

    THANG

    Deciding Rep Cycle – several exercises with different reps and lap around the courtyard in between

    KB Swings – 20, 15, 10, 5
    Merkins – 20, 15, 10, 5
    deadlifts – 20, 15, 10, 5
    Squats – 20, 15, 10, 5

    Lunge Set – Forward and Backwards lunges in the courtyard

    Ice Skating Mosey – Finished and some moseying around the school

    Headed back to the car and told myself out.

    Headed to The Local for the 2ndF were the fatsackes met me for coffee

    Spit On That!