Category: Richmond, VA

  • Hardywood Hot Potato Q

    Eight strong men including a visitor from Hampton Roads showed up for the beatdown in a beautiful morning. Here is how it went:

    Mosey to the Carillon Courtyard for some warm-ups: Arm circle x10 (both direction), DQ x10, Helicopters x10, SSH x10, LBC x 20, Merkins x10, Scorpion Kicks x10 OYO.

    • Exercise#1
      • Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.
      • Round 1: 20X Merkins, Round 2: 20X LBC, Round 3: 20X American Hammers, Round 4: SSH x 20.
    • Exercise#2
      • Mosey to the amphitheater for quadruplet-triple check
      • Partner 1 box-jump up stairs and run back down
      • Partner 2 WW2 sit-ups
      • Partner 3 dip
      • Partner 4 lieutenant dance
    • Exercise#3
      • Accumulating incline Merkins up stairs
    • Exercise#4
      • Partner Wheelbarrow around the circle

    We welcome Funny Car to RVA and he came here since his mother passed away. Bodos took us out.

  • WTH potato

    2 met for a Hot Potato WTH

    Thang – 1.5mi mosey to WBV parking deck. Dora: Merkins, WWII, Squats. +.5mi

    1 mi Mosey to WTH start. 5x Parking lot repeats: 10 Burpee, 20 WWII, 30 Hammers, 30 FK, 20 HRM

    YHC took us out.

  • Wait is this the running workout?

    8 studs posted for a chilly 70 degree morning. Boberry had agreed to lead a group of runners as YHC would lead the boot camp. The clock struck 530 and off we went. According to Lotso strapped to the front of the garbage truck here is what went down:

    COP Mosey to front bus loop. 30 SSH’s, 10 each DQ’s, Jazzercise, cherry pickers, imperial walkers, helicopters, Merkins, LBC’s, Dollies, Rosalita’s. Mosey to front corner.

    The thang:

    Big 4 corners around the school. 40 each merkins, LBC, copperhead squats, monkey humpers on the corners. Round 2 “DK choose door 1 or 2”. He choose 2. 2nd round Lady of the night style with 10 reps on the corners. Audibled to stop at 3rd corner.

    Mosey to bottom of hill. Quintuple check. 1 Drydocks, 2, peoples chair, 3 WWII’s, 4 bear crawl, 5 runner timer to top of hill and back. Bear crawler runs when runner passes. A few lunges across the lot and BTTF. Time was up.

    Prayers: To doozies daughter recovering from surgery. To our country may we find common ground and a way forward.

    Announcements: None

    YHC took us out. Thanks for the opportunity to lead today. PAX remarked during the 4 corners did they sign up for the running workout. Have no fear Nancy will not run the PAX too much.

  • Holes, Poles, and Ditches

    An extremely lucky 7 showed up to this year’s first First Watch, where our backblast is published before you finish your workout.

    Long mosey to the UR campus to South Court for COP:

    • Russian Soldiers (for Handshake)
    • Don Q
    • SSH
    • Scorpion Kicks

    Partner up for triple check

    • Partner 1 – Karaoke to the trees in the middle of the field and back
    • Partner 2 – BTTW
    • Partner 3 – Elbow Plank

    Mosey over to the lake and partner up for DORA.

    • Partner 1 – Ron Swanson, I mean Ron Paul, I mean Bernie Sanders up the hill to the second light post and jog down
    • Partner 2 – 100 Carolina Dry Docks, 200 American Hammers, 300 Flutter Kicks

    Mosey along the lake and up the trail to the Amphitheater. At the bottom work your way up with descending box cutters starting at 18. Q called it a little early to begin making our way back.

    Quick stopover in Saab’s drive way for APDs.

    Bacon Bits took us out.

    Moleskin – Oversharing was at a minimum this morning. Perhaps it was the new year upon us or the perpetual motion of today’s workout. Next week may yield more dialogue.

    Thank you for the opportunity to lead.

  • You are the light in the darkness

    Prayers for those facing Covid and other darkness in their life.

    We explored the power of light in the darkness, how God created the light and gave us the Word. He also gave us the power to choose the right path AND also the power to bring our light to others. How can you be a light in the darkness for others?

    Genesis 1:1-5 1 In the beginning when God created the heavens and the earth, ​2the earth was a formless void and darkness covered the face of the deep, while a wind from God swept over the face of the waters. ​3Then God said, ‘Let there be light’; and there was light. ​4And God saw that the light was good; and God separated the light from the darkness. ​5God called the light Day, and the darkness he called Night. And there was evening and there was morning, the first day.

    John 1:1-8 In the beginning was the Word, and the Word was with God, and the Word was God. ​He was in the beginning with God. ​All things came into being through him, and without him not one thing came into being. What has come into being in him was life, and the life was the light of all people. ​The light shines in the darkness, and the darkness did not overcome it. ​There was a man sent from God, whose name was John. ​He came as a witness to testify to the light, so that all might believe through him. ​He himself was not the light, but he came to testify to the light.

    Matthew 5:14-16 14 ‘You are the light of the world. A city built on a hill cannot be hidden. 15 No one after lighting a lamp puts it under the bushel basket, but on the lampstand, and it gives light to all in the house. ​16 In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.

    Thanks for letting me lead.

    Gitty Up!

  • Better late than never…and now we can do a Proper Dora

    15 morning warriors and 1 four-legged friend kicked things off at NoToll promptly at 0530 and 1 joined LIFO to make things even for a Proper Dora. Some guys even limbered up early with pre-game Broga! The normal festivities went like this:

    Mosey to the back lot for the disclaimer and COP, all IC, including:

    1. SSHs
    2. DQs
    3. Helicopters
    4. Jazzercisers
    5. Imperial Walkers
    6. Tempo Merkins
    7. LBCs

    Mosey to the far end of the parking lot near the field and each man finds a post and assumes the position on their six holding the post for a pole smoker line of fire. YHC started with 10 pole smokers while the PAX held six inches. Second man starts pole smokers as YHC runs to the end of the line and finds a new post. Six inches was painful with 15 men, so part way through we mixed in some Hello Dollies, Rosalitas, and Flutter Kicks. After each man did 10 pole smokers – recover and mosey to the pavilion.

    Triple Check at the pavilion. 1 man runs across the field and back, 1 man does merkins (dealer’s choice), 1 man does WWIIs. Swap and rotate. Three times through. Plank for six and do some ASTs IC.

    Mosey to the front field for 4 corners, compounding and Bro-code style. Start in corner 1 with 10 merkins. Run to corner 2 and plank for the SIX, then do 10 merkins and 20 jump squats after SIX arrives. Run to corner three and plank for the SIX, then do 10 merkins, 20 jump squats, and 30 2-ct mountain climbers after SIX arrives. Run to corner 4 and plank for the SIX, then do 10 merkins, 20 jump squats, 30 2-ct mountain climbers and 40 SSHs after SIX arrives – and after BONE THUGS ARRIVES! Our resident speedster (Fresh Prince) left his sweatshirt in corner 1 mistakenly assuming YHC would close the box… no worries, the PAX went on a search and rescue mission and continued the mosey for a full lap and all the way back to the basketball courts.

    Pair up for a Proper Dora-cide. Partner 1 runs a suicide while Partner 2 completes as many proper Dora exercises as possible. Flapjack, continue counting and repeato until 50 Proper Doras are complete or time is called. The proper Dora consisted of 1 merkin, 2 LBCs and 3 squats. Transitioning up and down was as hard as the exercises.

    Circle up in the middle for 4 minutes of MARY, including:

    1. 1 Burpee (to make the workout official)
    2. Hello Dollies
    3. Rosalitas
    4. Flutter Kicks
    5. APDs
    6. Heel touches
    7. Freddie Mercuries
    8. 30-seconds of plan (for the Brogas!)

    BTTF, COT, Numbers, Names and YHC took us out.

    Announcements:

    • Great news – Bone Thugs’ parents are recovering well from COVID,
    • Happy news – Florence and his M are expecting 2.2…check the Jerry Springer headlines for confirmation of paternity.
    • Broga session went well. 5 or 6 guys were there. Other than OC, they remained nameless. Broga sessions will continue 0500 on the tennis courts at NoToll.
    • Hardywood on Q at W-Dog tomorrow.
    • 3rd F tonight – Gomer has (or had) the Q.
    • SOT continues to have both a bootcamp and run option on Wednesdays.

    NMS: Great morning for some work and some fellowship. YHC peeled in hot (DK style) at 0529:30 ready to roll. There was fear that maybe I forgot or overslept. Never fear, just putting the final touches on this morning’s bowl of Gumbo. YHC was bummed with the initial 13 number that moseyed tot he back – can’t pair up or triple up…DAMN. I figured (hoped) Fresh Prince would roll in LIFO to make an even 14, but he brought a friend (Chaplain I think?), so 15 it was a the Triple Check was on. Then to my wonderous surprise, during 4 corners, a Bone Thugs miracle appeared out of the woods. And YHC’s hope for a Proper Dora was achievable. Thanks Bone Thugs!

    Always great to lead such a fine group. Thanks for following along.

    Stay well. Be great.

    No More Gumbo For You!

  • The Real Beast…Bacon Bits

    A new year has commenced at Heartbreak Ridge.  Six strong redwoods gathered for a solid beat-down, with no muscle group being spared.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Arm circles
      • APD
      • Merkins
      • LBC
    • Mosey to the bus loop for a beast with:
      • Burpees
      • Reverse crunches
      • HRM
      • Monkey humpers
      • WWII sit-ups
      • Crab cakes
    • Mosey to the front of the school for a 3x check
      • Run
      • Balls to the wall
      • Flutter kicks
    • Mosey to the small hill by the parking lot for Bernies
    • COT with YHC taking us out

    T-claps are in store for Bacon Bits.  This noble warrior is no sad clown.  While some members of the PAX may have been fartsacking today, Bacon Bits was posting after welcoming a new baby to his family in the last week.  Sleep is not for Bacon Bits.  Perhaps we gloss today’s beast the chase for Bacon Bits.  As YHC said, t-claps for Bacon Bits.  Just drop it there.

    Prayers for those PAX members that are recovering from injury.  God is good all of the time!

    Attila

  • South on Southampton on the Southside

    South on Southampton on the Southside

    A not so lively 14 able bodied runners skipped manly stretching for this morning’s iteration of Spider Run. Those that arrived by 5:27 received instructions and made some left turns, others were destined to follow.

    The Route
    – South through the batcave and continue South on Huguenot
    – Loop around the exit ramp and turn left on Riverside
    – Turn left on Southhampton (also south)
    – 4s turn around at the first intersection which should have been Old Spring Road and return the way you came
    – 5s & 6s continue South on Southampton until Cherokee and turn around
    – Head north on Southampton until you reach a fork in the road. Take the left fork which is Butte.
    – 1st left on Rivercrest which eventually intersects Riverside
    – 5s take a right on Riverside and head back home
    – 6s take a left on Riverside then a left (also south) on Waumsetta
    – Continue south until intersection of Cherokee and then return back to Riverside and return home

    Numbers, names, YHC took us out over the not-so-quiet LP powered GRTC vessel.

    Announcements
    None. Quiet bunch today. Dry January is challenging some of the PAX. Clear the fridge party at Saab’s sometime in the future.

    Moleskin
    Once again, Splinter beat Saab to the Q sheet signup. YHC wonders if this is simply Saab’s way of goading others to sign up. Regardless, we ran across the river today and will have to wait a week for Saab’s well planned route.

    Faceplant disclosed he never looks at the Q spreadsheet. He treats 530am like Christmas morning every morning. Always a surprise. Kind of like when my kids open their presents on Xmas morning, it’s always a surprise to me as well.

    Lockjaw has a resolution to keep his Q ratio even at 50% this year. For the record, he posted to Spider Run and he wasn’t even the Q. On track so far this year.

    Mileage estimates seemed a little off today. Some short, some long. Screw it, we ran.

    Splinter

  • Manly Stretching

    5 early risers and YHC hit the tennis courts of No Toll for some manly stretching, aka BroGa, aka whatever you’d like to call it. We targeted the hips, hip flexors and hamstrings. Lots of groaning but some good stretching and no one got hurt. We’ll call it a win! Join us next week.

  • Hoedown starting 2021 strong

    14 resolute resolution-holders came out to celebrate the WFT playoff berth with some fun. We did:

    COP in front of school: Don Qs, Russian Soldiers, Imperial Walkers, Flutterkicks, Merkins. Mosey across street to the dark 3rd lot. 4 corners of 10 HRMs, 20 WWIIS, 30 Jump Squats, 40 SSHs. Then repeato but increase reps by 5 each station.

    Over to office area. Bear crawl spaces with 2 HRMs at each space. Back to the horseshoe for Triple check fun: Donkey Kicks, Reverse Crunches, & run the loop. Stop to commemorate the Former-Skins victory with 20 Burpees.

    Then onto skating-blacktop for 3 sets of PLTs. Over to parking lot arrows. Alternate Lunges & Broad Jumps with 3 HRMs at each arrow.

    Announcements then YHC took us out.

    NMS: Hoedown blowing it out starting 2021 with 14 PAX. Been a while since F3RVA’s darkest AO cracked a bakers dozen. Maybe the promise of 30 degrees and foggy was too much to pass up for this first Monday of 2021. PAX blew threw the beatdown, and YHC saved the 20 Burpees for midway instead of in the COP. Kubota would be proud. Strong work by all the PAX this morning. Good to have some non-regular Hoedowners attend like Oyster and Ronnie.

    Announcements: 3rd F tomorrow night at 8:00. Gomer Pile has the Q.