Category: Richmond, VA

  • The Legend of the Beast of Twin Team

    Three strapping Beast hunters showed up at Twin Team unaware of the story they where about to hear. This is a tale of misery and woe and not suitable for young children.

    Mosey to the bottom of the hill AKA Twin Team for COP

    DQ’s. Helicopters, Cherry Pickers, Dead man hangs, Imperial Walkers, Merkins, Mountain Climbers, Plank Jacks

    Mosey up the hill and mark out 4 lines in chalk on the steeper part

    Legend has it the long before the Revolutionary War when the Colonists came to this area there was a beast that roamed Twin Team and it was our duty to retrace the footsteps of those early Colonists and try to find the Beast. First they had to get through the woods by getting down and up and around the thick branches Kind of like a Burpee (6 at each line down and back). They did not see the Beast so they figured they would jump around waiving their hands to try and get his attention kind of like a SSH (6 at each line down and back). After still not seeing the Beast and getting tired from the trip they decided to rest for the night but they kept hearing things and would have to wake up in a start kind of like a WWII (6 at each line down and back). In the morning without much sleep they decided they would need to push themselves up out of bed kind of like a Merkin (6 at each line down and back). Our hero’s where not quit out of bed when they heard some noises that made them jump kind of like a Jump Squat (6 at each line down and back). It was at this time that the PAX decided they may not see the Beast this day and they better head back to the ship (AKA the Flag) but to get there they would have to go back through the woods kind of like Ball Dippers (6 at each line on the way down)

    Kind of like the baseball pre season games, College softball & baseball reruns that YHC has been watching – Due to time constraints we had to jump ahead in the program.

    Numbers / Names Tobit took us out

    NMS:

    The Legend of the Twin Team Beast is a part of Midlothian VA folk tale lore and further exploration and research will need to be done to prove if this is fact or fiction but as for YHC and those fine young men who where brave enough to come along for the adventure, we believe.

    To be continued ………

  • On a streak……..

    With a looming rain storm, five fearless men broke the hold of the fartsack and a car that would not listen to commands to attack the gloom.

    YHC has enjoyed getting the PAX involved in all aspects of the workout, so COP was dealers choice with no ground work and no repeatos.

    On to NM four corners. Again, involved PAX (20 of each exercise) and of course POG picks burpees. We got three rounds in, then back to the flag for some mary to finish the workout. YHC took us out – remeber all the prayers we hear throughout the week. Do we take these messages to heart and try to apply the practices?

    YHC is on a streak and it is getting tougher and tougher to break the power of the fartsack! Gonna need a rest day soon. Kinda feel like Will Ferrel in Old School……..POG tells me I cant stop today because AO is right out the door, can’t rest tomorrow (it’s a Marmaduke lead Dog Pile) and Sunday is a walk. Then Satan’s Hill is right out the door. All the while my NM PAX take rest days as needed. Oh well. All great things come to an end and this streak will end and I will get in the car soon! #bigdata

  • NAI Wellesley recon complete

    6 milers – Pump, Church, Clary Preston, Sunrise, Waterford East, Rutgers, Park Terrace, around Wellesley lake, Three Chopt, Pump, JRP, Pump

    4 milers – Raintree to the club and back.

    YHC punched at 530, apparently Greenbow arrived at 531 and didnt want to disturb a man at work and chose his own adventure. Probation and I talked about a Wellesley lake route so now the recon is complete. I see options for 5, 5.5 and 6 on that route. 4 may need to come back on Sunrise to pump.

    Today was humid, took a bit extra to keep momentum, but thats what we do.

    Great convo after. Greenbow is Q next week.

  • Rainbow Day

    Weather was seventy and sunny on a Thursday morning in July. YHC’s first post at a bootcamp in a little bit. Boy does it hurt to reestablish your bootcamp fitness. 13 strong descended on the AO for an easy beatdown from TYA

    The Thang. Mosey to side lawn. Don Quixote x 10, Abe Vigoda’s x 10, Merkins x10, WWII x 20 and Imperial Walkers x 20. Mosey to side of school near hoops for triple check of balls to the walls, merkins, run forward and run backwards x 6. Mosey to tennis basketball courts. 11’s with merkins and WWII situps. Mosey to tennis courts for a proper Dora (thanks labrat). 1 copperhead squat, 2 jump squats, 3 WWII, and 4 LBC’s. 25 WWII on your own an then back to the shovel flag.

    NMM. Had a strong 13 back at Mary today. Good mix of folks out there and everyone was quiet after the workout trying to cool down. I would much rather workout in the freezing cold than the humidity of July. Good news is we live in Virginia, so weather changes quickly and often here. Good to back out with the PAX. A little weird with a social distanced COP, but that is what he have during this time.

  • White Deer’s Blue Pill

    Our War Daddy, White Deer, turned 59 yesterday!  Only one more year until double respect.  Normally, we would break out a red pill to celebrate a member of the PAX.  Today, in honor of White Deer, we respectfully ripped open a pack of his favorite, a blue pill, just for him.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 cherry pickers
      • 15 Russian soldiers
      • 15 Helicopters
      • 20 merkins
      • 60 LBC
      • 20 Suzanne Somers, each leg
    • One man KB Dora (5 sets to reach total reps with a run down the bus loop in between in each set)
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • Lunge walk to the virtual flag
    • COT with YHC taking us out

    White Deer loves himself a blue pill.  Not afraid to tell us that, amongst other things.  Grateful he made the trip today and worked out with the PAX.  Not the same without him.  Great work by the PAX.  God is good all of the time!

    Attila

  • Century club

    10 studs arose from their fartsack to take on the gloom. YHC Was excited for today, it was YHC’s 100th post of the year. 100 would be a theme. Time struck 530 and headlights were coming. An FNG was rolling in and late at that. Mosey to front parking lot for COP. FNG was a Boberry add and he came in ready for the gloom. FNG became “Tebow” due to his like of the Gators. He is a pastor, father, husband and has lived in the area his whole life. Welcome Tebow. According to the trash truck driver here is what went down.

    COP- SSH’s, DQ’s, Imperial walkers, Helicopters, arm circles, Merkins, LBC’s, and likely a few others. Mosey to the tables of pain. Pax asked why we were not doing 100, YHC did not want to 4 count that high.

    On picnic tables do 100 incline merkins, 100 decline merkins, 100 dips and 100 squats. This was much harder than it appeared on paper according to Wilson. Mosey to track. First person to 100 calls it and PAX runs a half lap. Exercises were SSH’s, LBC, Flutters, Dollies, Rosalita’s, Merkins, Jump squats. Mosey to tennis courts for a 2 court sprint. Did total of 6 sprints.

    Announcements: Named Dan “Tebow”. Puppy pile upcoming see preblast. YHC took us out in prayer. Always an honor to lead. Always an honor to take part. Make today awesome!

  • A drunk guy and a rainbow

    The dynamic musical duo showed up this morning to take on the day the right way.

    Mosey to the blacktop

    COP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach

    The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.

    Quick sprints
    1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each time

    A few Ladders
    1 SSH, 1 Merkin — all the way to 10 of each
    1 WW2, 1 am ham — all the way to 10 of each
    1 dip, 1 incline merkin — all the way to 10 of each
    1 2 ct split jack, 1 lunge — all the way to 10 of each
    1 dying cockroach, 1 reverse cruch — all the way to 10 of each

    10 minutes of burpees!! — pick a number between 6 and 10 — do that many burpees in a minute — if you finish early, that is the amt of time you have to rest

    40 seconds of plank

    Names Numbers, Announcements, YHC took us out

    NMS — On our first short run, we noticed another guy coming toward us with something in his hand — later we noticed it was in a brown bag and the guy was definitely walking and talking and he seemed more than a little drunk. He asked us a question about what we were doing — not sure how we responded — he said something about falling and getting a bad spot on his leg from the fall. He continued on and we watched as we did our COP to make sure he was okay (and he didn’t try to go for one of our cars). He disappeared into the trees on the other side of the AO. Back in the day, YHC might have made fun of someone like that. Now, YHC just has pity on a guy who is obviously trying to cope with some pain in his life by drinking his sorrow away. YHC wonders what kind of pain he was dealing with — a bad breakup, loss of job, loss of a loved one, etc. At the end of the workout, Mr Holland noticed a rainbow in the sky — it was pretty bright — the rainbow was a promise from God, a symbol of hope for something better on the horizon. YHC is hopeful that the guy staggering around this morning has some glimmer of hope that today will be better than yesterday. YHC knows that a little hope can go a long way.

    SYITG
    Opus

  • Friends don’t let friends skip Leg Day …

    Six studs ignored the snooze button today and posted to The Forge to see wassup. Here’s what they found:

    COP: Imperial Walkers x 10, Russian Soldiers x 15, DQ x 15, 5 Burpees OYO, Monkey Humpers x 15, Freddie Mercuries x 20, Rosalitas x 20, mosey to the cul-de-sac for

    The THANG:

    1. Catch Me If You Can – Pax 1: Bernie Sanders, Pax 2: 3 Hand Release Merkins sprint to Pax 1, flapjack and repeato to the top of the hill at Forest Hill Ave. Mosey to front of school for
    2. Lazy Dora – Pax 1 10 merkins, Pax 2 plank, flapjack until 100 merkins; repeato with Pax 1 20 LBCs, Pax 2 six inches, flapjack until 200 LBCs; repeato with Pax 1 30 squats, Pax 2 peoples chair, flapjack until 300 squats. Mosey to soccer field for
    3. 4 Corners – Bernie Sanders to Corner 1 (10 crabcakes), mosey back to start, repeato and add carioca right to Corner 2 (20 WWIIS), mosey back to start, repeato and add run to Corner 3 (30 SSHs), mosey back to start, repeato and add carioca left to Corner 4 (40 Lt Dans). BTTF

    COT: numbers, names, YHC took us out.

    NMMS: Nothing lazy about Lazy Dora – an ab and quad burner for sure. And 40 Lt. Dans in a row is a special kind of hell. Check Slack and preblasts for 7/29 HDHH at Chez Honeydo; puppy pile coming up in August. Bone Thugs’ VQ is imminent!!

  • Time to cut the grass

    It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this.

    COP:

    • 1 burpee followed by 2 merkins OYO
    • SSH – 20 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Imperial Walkers – 15 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    Mosey to Rusty Cage

    Lat Hangs/Merkins

    For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 5 sets of Lat Hangs and Merkins.

    Mosey to Amphitheater

    At every step, do 5 one legged lunges, then switch to other leg. Once the PAX reached the top, they circled up in plank position. In Fudd’s wife position, the PAX dropped to the elbows then raised back up onto hands on YHC’s count. Did this 5 times.

    Elevens

    In the circle, did elevens with heels-to-heaven and mountain climbers.

    Mosey to VSF

    Hold six inches for 30 count.

    COT

    Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    What YHC loves about F3 Dogwood Dell bootcamps are the amount of choices the Q has. What he doesn’t like is when the grass has not been cut in the amphitheater. That was the case today. The grass was at least a foot tall along the top 1/2 of the steps. This led to a change in plans which led to the elevens.

    After YHC took us out today, the PAX had a 2nd F with discussions mostly about Covid and schools. YHC really enjoyed discussing this topic with the PAX. Most AOs in RVA clear out soon after the COT. This is never the case with WDOG and RAMM. Thank you PAX for hanging around for this time of fellowship.

    Great efforts today PAX. We did not travel much distance but had quite a beatdown in mile we went.

    Announcements

    • The Ultimate Frisbee tour continues next Tuesday, July 28 at Daville. Please bring a white and black shirt. There will be no COP. Once the mosey begins, the PAX is going straight to the field.
    • Bone Thugs is running a 10K at RAMM the last Friday of August. He will likely start around 5 AM. Please come and support him in his effort.
    • There will be a CSAUP that includes biking and running in September along the Capital Trail. More information to come.

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • Yes 70, but much more

    Four posted for the Punisher this week. Eyeing the forecast for a heat index in excess of 105, YHC let the regulars know we’d be seeking shade and limiting the workout to 30 minutes. The forecast proved accurate and we kept to the plan with the following:

    Moment in the sun – lap around the parking lot and COP on the pavement with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 15 x Helicopters, and some Arm Circles. Found shade next and completed round of 11s with Carolina Dry Docks and Squats. Followed with a Lindsay alternating LBCs and Hello Dollys. Next up was a Dealer’s Choice around the square selecting a chest exercise for round 1, leg exercise for round 2, and core exercise for round 3. Remain in place for three Merkin Ring of Fire rounds and finish with LBC variations and some stretching. Mixed in was some brief Bear Crawl, Crab Walk, and Burpee activity.

    Finished at 30 and YHC took us out. Have a good week.