Category: Richmond, VA

  • Old Glory – No Man Left Behind (but almost a shovel flag)

    Neither the Old Glory nor 35 degrees and raining (though Sunny and 70 in our minds) could deter 8 gloom warriors from posting to NoToll. Rosie immediately asked YHC if we really had to do the OG, and YHC admitted that he had a modification in mind. With that tease, the clock struck 0530 and off we went OG in hand for two laps.

    The flag was planted in the familiar corner and YHC began by saying that anyone who was there to set an OG PR – have at it. The rest of us, in honor of YHC’s 10-year F3 anniversary (actually Sunday but I will be out of town), will do the OG bro-code style or no man left behind. We stick together but the goal is not to go easy. The goal is to push each other and complete at least 3 laps. With that, the 20-minute timer was set and off we went.

    3.25 laps completed

    Back to the flag for 2 more laps native american style – with some farlek-esque runaways.

    Return to the basketball courts for 4 minutes of plank-o-rama and American Hammers

    COT with numbers, names, announcements and prayers

    The one announcement was an upcoming evening off the books ruck this Saturday launching from Einstein’s (Ruckhenge) heading down the train tracks (Stand By Me style) and ending at Galley with some food. 3:00 – 7:00. See DTH or slack for details.

    NMS:

    It has been 10 adventurous years since YHC finally gave in to Rosie’s headlocks and left the warm comforts (and better scenery) of the mornings at ACAC for the gloom, and it has been a great trade in so many respects (other than the scenery). I appreciate you all and the inspiration and motivation you have shared with me. I love the new blood and the old blood and everything in between in this group. We are all working our way through this journey with our own triumphs and failures and unique adventures and hurdles, but there is strength in knowing that there are so many brothers there for strength, support, laughter, guidance, and shit-talking. Here’s to many more years with you all. Thank you!

    No More Gumbo For You!

  • Let’s Try that Again!

    I loved last weeks workout, but not everyone finished it so I thought I’d drop the gauntlet by both making it harder and telling the PAX that no one had finished this last week. The PAX did not disappoint, pushing themselves like men possessed to finish more exercises 5 minutes earlier.

    Mosey the ¾ miles around the school.

    warmarama:

    SSH, Don Quixote’s, Cherry Pickers, worlds greatest stretch, Merkins.

    The Thang:

    Mosey to the playground:

    30 Jerkins on the low bars, “on my up.”

    COP#1: Catch me if you can

    • Pair off
    • One person runs to the fence, back to the playground for 10 jerkins and then relieves their partner who is slowly inchworming across field to the same fence

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 25 Dips,
    • 50 Alabama Prom Dates,
    • 75 American Hammers,
    • 100 Flutter kicks.

    COP # 3: Catch me if you can again. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Broad jump burpees
      • Sideways Squat’s

    COP #4: Circle of Pain

    Exercises included: WWII’s, Cruntchy frogs, merkins, worlds greatest stretch, ect.

    COT: Countarama, Warmarama, anouncements and prayer.

  • Day 2 – Trying to find the dry spot

    Almost a Bakers Dozen showed up under questionable weather forecasts for day 2 of Handshake week. The clock struck 0530 and the Pax grabbed the Coupons from YHC’s and Honrydo’s pickup truck (9 block in total).

    We moseyed to the normal COP spot for a warm up, then we moseyed back to the main parking lot for a rare Quad Check. Four Men, Four Exercises, Four Times, revolutionary…

    3:4 of the men in the group have Blocks. P1 – Curls for the Girls, P2 – Overhead Presses, P3 – Sit and Press, P4 – Runs to the Busses and back. This took quite a bit of time with the long run.

    Circle up, 1 block every 4th man. Rotation of various exercises for 10 reps for men with the Coupons, and the 4th man does Burpees. Rotate through multiple times.

    Mosey back to the flag to finish with 10 seconds of Flutter Kicks while Atilla complained.

    Announcements – 2nd Tuesday WestHoe lunch next Tuesday 3/10 at Noon, see slack for location.

    Prayer Requests – Whitesnakes dad needs to have a heart procedure in preparation for a knee surgery. Pinto’s BIL is having/has head his Prostate removed due to Prostate Cancer.

    NMS – The numbers were slightly lower than normal given the questionable weather, but YHC was glad to see most of the usual suspects. Day 2 down, 4 left. Tomorrow is the official 8 year anniversary.

  • One Man Triple Check?!

    Yes, one man triple check is possible, as long as you set reps for yourself during the exercises because the timer never leaves. Shut up Beaver.

    1 extra credit HIM emerged early for a pre Mammoth quick 1 mi. Run. As soon as 5:25 struck, I figured I might check the Slacks in case my F3 fasha had sent out a message, sure enough he did and YHC had to start preparing for a solo mission. Here’s what went down. I don’t want to give too much away because I’d like to do it all over with some other HIM’s. Never mind, I’ll share it all, here comes the preblast/backblast!

    Grab the 35 pounder and shuffle it to the helipad for Warmarama: Cherry Pickers, SSH, Don Quixotes, Ukrainian Soldiers, Imperial Squat Walkers, Plank Jacks, Kettlebell Swings, Curls. Walk the KB any way I like to the hill.

    11’s – Kettlebell swing at the top – Right arm overhead carry down hill. Squat Thrusters at the bottom – Left arm overhead carry to the top.

    Carry the KB to the 6 bleachers – 6 step-ups tricep extensions at each bleacher. MoT-I am the 3rd between bleachers.

    1 man Triple Check – 20 crunches w feet on the bench / KB Snowman Routine(5 SA KB swings, 4 Cleans, 3 Snatch to clean, 2 Shoulder Press, 1 Squat Thruster – other arm) / Run up to the batting cages and back.

    80 Second Wall Sit

    11’s – WWII / Merkin KB Pull-through(hard way) No MoT.

    Make Trek BTTF with variety of KB exercises while walking.

    It felt great to really push it after a great nights sleep last night! I can’t wait to get back at it as this was hopefully the last cold day of the year!

    SYITG!

  • 40 + 1

    Today at the Deep, Chicharon led the way. We did 4 corners and repeated each one. The Burpees added up. At the last corner 1 more was added to 40 to celebrate Chicharon turning 41.

  • Rucker And Their Moms

    YardSale and No Idea rucked about 2.5 miles and only got lost a little. We did go by Bulkheads house at least 3 times. It was a good ruck with a good pace. We spent most the 45 minutes discussing our aging moms and their health and housing issues. We met back up with Opus. Numberama, Namarama and Opus took us out with a prayer.

  • Maybe You Shouldn’t Go To School Today

    Yard Sale warmed us up next to the school office. Workout consisted of: 1 – 11’s (WWII’s & Calf Raises with lunges between). 2 – 4 corners (20 of each followed by 30 and 40). Exercises were SSH, Donkey Kicks, Monkey Humpers and Dips. Between the corners we switches between mosey, walk, Bernie Sanders and karoke. 3 – More 11’s – Burpees and Merkins. Mosey back to the parking lot for a couple minutes of stretching. Numberama, Namarama and Prayer by YardSale.

  • Mannly Men

    Bulkhead and Yardsale met on a perfect Wednesday morning for some kettlebell work. Bulkhead warmed us up with some exercises followed by a Tabata.

    Yardsale took us out. Prayers to several PAX members who are having health issues (themselves or family).

  • My Cheesecake Brings All The Boys To The Yard!

    YHC came up with this title yesterday after considering enticing some of the PAX out this morning with some of the M’s cheesecake she made for my birthday, but I dropped the ball. But still want to stick with the title as I’ve got nothing else.

    2 summer ready men emerged from the gloom for a not so average Iron Haul ruck/beatdown. Here’s the deets!

    • Ruck Shuffle 1 mi.
    • Hand Release Merkins for full 2 mins
    • Squats for full 2 minutes
    • suitcase carry a kettlebell for .5 mi
    • Standard ruck for remaining workout
    • The Ruck Stays on!

    Let’s get after it this week men!

  • Red Flag day

    Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.

    Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.

    Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.

    Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.

    Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.

    Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.

    BTTF for about a minute of stretching.

    Welcome to Hermey’s son Liam aka “Mr Miyagi”

    What’s coming up:
    1) Two-year Q for Crabgrass at Alamo next week.
    2) Grow-ruck for the guys NOS in September. Way to go!
    3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?

    Prayers:

    1. Guys on IR (Cookie)
    2. Prayers for our healthy children (and that they stay healthy) and that we remember each day how blessed we are to have our children bouncing around (even early in the morning).
    3. Prayers for Wildcat. He has some very important cancer scans next week (11th I believe), which dictate the course of his treatment. No matter what – God is good.

    Way to go guys for pushing it a bit with me this morning. Good stuff.