Category: Richmond, VA

  • Arm Day

    For those that hate my Qs, today was another one to add to the list.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Squats
      • DMH
      • Merkins
      • LBC
      • Side crunches
      • APD
    • KB escalator with 10, 15, 20, 25 reps
      • 70 shoulder presses
      • 70 curls
      • 70 high pulls
      • 70 tricep presses
      • 70 lawnmower pulls, each arm
    • Abbreviated Lindsay – 30/10, 20/20, 10/30
      • Overhead pulls
      • KB presses
    • Run the bus loop
    • 3x check
      • Run
      • KB swings
      • Sit ‘n presses
    • COT with YHC taking us out

    Heavy arm day.  Bye, bye soccer arms.  High reps, especially grueling for those with higher weights.  Good to see Captain Pegleg himself, Gypsy, join the PAX. 

    Keep an eye on t-shirt order by DTH.  Labor Day convergence is coming. 

    God is good all of the time!

    Attila

  • Street with Minimal Mailboxes

    Perfect numbers for a triple check + 1 descended on the West End’s earliest AO for this week’s edition of First Watch. YHC was nearly late for his own Q and didn’t waste time once Splinter completed the 7. Quick mosey fake out towards the church and headed south down Ridge.

    Circle up for COP at the triangle for an additional 5-6 minutes of Broga + Arm Circles, mosey to the corner of Cameron and Culpepper for a triple check

    pace Car Bernies up the hill

    exercises included Hand release Merkins and monkey humpers

    recovery walk back up to Ridge and mosey south to the corner of Ridge and Country Squire for a bonus COP

    Imperial Walkers, LBCs. APDs, inverted scorpion kicks

    Traveling Brocode Lindsay

    LBCs and Plank Jacks

    YHC unknowingly picked the street in Henrico with the least amount of Mailboxes….. YHC clearly doesn’t qualify for that area’s tax bracket

    Lindsay Loop was completed back at Henrico’s most fertile, lush and exclusive parklet.

    Bonus Triple Check

    pace car moseys to to the corner of Westham/River and back

    reverse crunches and jump squats completed the triple

    steady, easy mosey back to the Flag

    Numberama, Namerama, YHC took us out.

    Annoucements: Summer Tour in the later stages of the Summer, see slack for locations

    Labor Day Convergence Planning underway, Pre Blast arriving soon.

    Please keep Speakeasy and his family in your prayers.

    Always nice to traverse the ‘hood around First Watch. Strong mumble chatter including objects you pick up in Henrico’s most exclusive parklet, college move ins (and Pains), and the glorious fall/football weather. Thanks for letting YHC lead.

    SYITG

  • Reformed or bust

    Large crew today. 13 strong. We hit every church, school, and library in the area and stopped for short prayer for the new school year, alternating plank or squats at each location.

    YHC mischaracterized St. Michael’s as catholic, oops. What’s the difference between Episcopal and Catholic anyways? At least they aren’t Baptist.

    Stop at Snuff’s house and prayer of thanksgiving for his studliness & commitment to coffee and for his beauty rest, he needs it.

    ~3miles covered and record amount of prayer for this AO.

    Ruckhenge Q sheet is looking wide open, get your name on it if you haven’t Q’d in a while (i.e. if your name isn’t DTH or Snip)

    Announcements:

    TH: Heisenberg VQ;

    FR: Snuff family firned poop/pool party, whichever you desire;

    SAT: L. Woods organized food distro event;

    SUN: Dealer led ~6mile ruck

  • Lost Bros

    A dozen of the regulars and a couple travelers who had no idea where to park, came to WTH for a fun 3+ miles and bootcamp. And we also had Long John Silver doing kettlebell with his peg-leg. Handshake, with his second time at WTH had some deep thoughts:

    “Everything is different, but the same… things are more moderner than before… bigger, and yet smaller… it’s computers… San Dimas High School football rules!” And with that, we were off.

    Fourteen of us ran to North Gayton Baptist Church (which is on Pump…) for some warmups. We then entered the Wythe Trace neighborhood for an extended Dora. Partner up at the first culdesac for 100 2-count shoulder taps, run to the end of the road and back. Mosey to the next culdesac, find a new partner, and do 200 squats with the run to the end of the road and back. Finally, after a longer mosey down to a circle, find a new partner for 300 LBCs and the longest run to the end of the road and back.

    Time to start heading back. But before we left we did one more partner exercise where each partner when down a different road/culdesac and then ran back, reunited, and did 5 burpees each. Flapjack and do one more time. Then we moseyed back to Poca.

    3.2 miles total. With the summer tour and a couple guests, I thought we should explore some new territory. We do lots of culdesac workouts but I don’t think we’ve been in Wythe Trace before. Maybe back when Gypsy didn’t wear a patch and used to show up and run.

    Good to see Handshake and EF Hutton join us for the summer tour and also get an extra hour+ of sleep. No Broga and no taint, but WTH still rules!!

    Be excellent to each other…And party on dudes!!!

  • Futon’s 53rd Woodshed Post

    Today was the final Woodshed AO workout as we look to change our schedule in SOS. One PAX member has held down the fort consistently since we launched last June, so we felt it was only right that Snookie led the final workout.

    That was until YHC remembered he had the ghost flag. Rolling in with windows down and Twisted Sister blasting on the speakers, flag in hand. Let’s mosey!

    down the block, down the sidewalk, around the corner and up the main road, we came across a little space on the side of the road perfect for a warmarama. As we were getting close to the end, a slow driving vehicle admired us, so much that he hit a U-turn to double back for more action. We obliged with monkey humpers. He saw that these hips don’t lie and he was impressed. Apparently this is the spot he parks at and walks (wanks) each morning, so we moseyed out of his way and back up the hill.

    Due to Warby’s terrible math, we did 13 days of Dolly.
    1 – manmaker; 2 – overhead press; 3 – curls; 4 – skullcrushers; 5 – squats; 6 – kb swings; 7 – HRM; 8 – mtn climbers; 9 LBC’s ; 10 Freddy; 11 – heels to heaven; 12 – APD; BONUS 13 – Hello Dollies. Run to end of parking lot each time we added an exercise.

    closed it off with one final mosey. I think Dumar was more upset I ghost flagged the Q than Snookie was, oh well. Watch out for Snookie coming to an AO near you soon!

    Starting next week in SOS:
    Bootcamps: Mon Alamo, Tues Bermuda, Wed Timberwolf, Friday Satan’s Hill, Saturday Rock N Roll.
    If looking to do a Thursday bootcamp, I highly recommend you check out the Forge.

    Variety: Tuesday – Kettlebell, Wed – OTB Rucks, Thursday – OTB Sports at Timberwolf.

    See you in the gloom!

  • Jed York

    After a warmup of the greatest hits, 12 guys stood on a pristine grass field watching the sky with some wondering if it was a Canadian invasion, fortunately it was only the Falcon 9 rocket launch. Very cool but no time to waste, there were burpees to be done.

    Mini Cooper – 5 burpees, 5 merkins, 5 squats, run a lap around the field, repeato decreasing each round. The full Cooper starts at 10, we’ll save that for another day.

    Walk to the next field, lunge to regulate breathing. OC requested a count – 3 count was permitted. Next up was 4 corners, real prostitute style – temporarily renamed Jed York for his indiscretion Sunday morning. Start with 5 burpees and repeat 5 burpees at the start each time we return – Corner 1 -10 HRM, Corner 2-20 Monkey Humpers, Corner 3-30 Flutters, Corner 4-40SSH.

    Mosey back to the basketball courts for 5 minutes of rapid fire Mary.

    Prayers for the kids, teachers, and parents going back to school over the next few weeks.

    Announcements:

    Labor Day Convergence – Wojo to provide more info

    Snuff is doing a thing Friday evening – see him for more info

    L Woods is coordinating a food distribution Saturday – See Slack or L Woods

    Dealer is leading a Ruck Sunday morning on the trails, see Slack. Watch out for runners.

  • Three, no Seven Amigos…and Dolly Parton!

    Seven strong gathered at WDOG this morning in honor of Dolly Parton and here is how it went down. 

    Head to the track 2 loops – 2 miles – exercises at each station = 220 merkins – 220 squats. 

    Added twist at the end of some Hello Dolly Parton’s for the late great superstar. Have a great day!

  • F3 – The Musical

    What better way to start the week with a great workout built around music. After a quick introduction and warmup stretch we took off at the speed of a 3-toed sloth with arthritis. The course was approximately one mile. I attempted to bring a little Army training into the run and sing cadence, to get everyone in step. After about 1 minute, I realized that staying in step and singing at the same time, should be worked on at a later date.

    At the first stop, we welcomed our first song, Bring Sally Up. Just like the song says, stand up when Sally goes up and squat when Sally goes down.

    At the second stop I decided to bring a little bit of history into the fold and played Snoopy versus Red Baron, by the Yultide Singers. This consisted of doing jumping jacks in tempo with the song, and doing pushups during the 10, 20, 30 portions of the song. If you have heard the song, you know what I mean.

    At the third stop, we played the ever famous Thunderstruck, by AC/DC, and did a burpee every time the word Thunder was said.

    At the fourth stop we played Black Betty by Ram Jam. We did squats to the beat of the music and did half burpees during the “Oh black betty” verse. We concluded the workout with the motivator, just to make sure everyone’s calves were completely smoked.

    Thankfully, Nancy Lopez kept us on track with the time.

    Announcements: September 11 ruck is a go from the Alamo. This is the last week for Wednesday’s at the Woodshed. For more details ask Crabby.

    COT: Please pray for Da Bear and his collegues while they continue to work through a tragic accident at work.

  • River Run v. 126ish

    Route – Salisbury to Helmsley loop, Salisbury down to Leafield over to Netherfields across Salisbury to Queenswood to Arrandale, onto golf course and back to start.

    Good run with Lug and Bullseye. Nice and slow to combat the humidity. 4 miles in total.

  • Falcon Rocket watchfest

    COP

    rolled up for a front seat at the rocketman fest

    warmarama in the herme way

    Thang

    DO EACH SET 3x
    Adding 5 reps to each ex

    Set1
    Swing x 10
    Curl x20
    Romanian deadlift x5
    Ww3 x 5

    Set2
    Skull crusher x 15
    Single leg deadlift x 5 each leg
    Squat x15
    Bench 20

    Set3
    lawn mower x15 each side
    Thruster x10
    Alabama prom x15
    American hammer x 25 single

    Set4
    21’s
    Halos 5 each way
    v sit 5
    Merkin pull thru x 5

    COT

    names, numbers, YHC brought us out

    pleasure and privilege