Category: Richmond, VA

  • Pre-Festivus

    Twas the week before Festivus, and you know what?

    There were 21 hombres, in the parking lot.

    Soon we would be, the coffee a drinking,

    And in anticipation, I had been thinking.

    We were short on grievances, so to Google I went.

    To find more Kettlebell exercises, was my intent.

    We began with the Issuance of the standard disclaimer:

    • I am not a professional.
    • Feel free to modify.
    • Push yourself but don’t hurt yourself.
    • You vs You
    • Don’t leave here with more injuries than you came with. 

    Warmup:

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixote
    • Stretch: Right foot, Right Hand
    • Stretch: Left foot, Left hand

    Mosey to the closest end of covered walkway: Divide up into 8 groups beside each of 7 printed out exercises laid down in a line parallel to the road plus one place in front of the first printed out exercise. Everyone advances to the next station when the timer returns to the beginning of the line.

    • Timer rifle carries or waiter carries KB to orange cone and returns to the beginning of the line of exercises
    • Thruster
    • Snatch
    • KB Clean, Squat and Press
    • Clean and Press
    • Skull Crushes
    • KB Goblet March
    • Goblet Clean

    Run around Circus Maximus:

    Turn over printed out exercises to reveal exercise on back. Repeat groups.

    • Timer rifle carries KB to end of covered walkway
    • KB Swing Changing Hands
    • KB Push Press
    • Overhead Squat
    • KB Single Arm Deadlift
    • KB Good Morning
    • KB Goblet Thruster
    • Clean

    Run around Circus Maximus:

    Ring of Fire: Your favorite KB exercise: I started with 15 Triceps.

    • Each person calls an exercise for the group.

    We got all the way around the group and went back to the flag for the following in cadence

    • 20 KB Swings
    • 20 KB overhead presses
    • 20 KB pullovers
    • 60 count 4-inch leg lift

    Announcements

    • December 20: Pinto’s Party
    • December 25: Circus Maximus 5:30
    • December 27: Fireman Ed’s end of cancer treatment party
    • December 27:The Bridge: contact Kubota

    Prayer’s Request

    • Gypsy’s Stepfather: Chemo
    • Banjo: check on him, cheer him up
    • Mr. Ed in Denver, death of dad and stepmom, tough holiday season
    • Pax members looking for jobs

    COT

    The essence of philosophy is that a man should so live that his happiness shall depend as little as possible on external things. Epictetus

    You shall not covet your neighbor’s house. You shall not covet your neighbor’s wife, or his manservant or maidservant, his ox or donkey, or anything that belongs to your neighbor. Exodus 20:17

  • Dr. Chapvick Von Painenstein

    4 strong at the latest edition of The Crossing. The parking lots were ice free! – time to put in some work.

    Mosey around the south entrance parking lot, then circle up for Warm-Up:
    Penguins, Copious amount of Flutter Kicks, Alabama Prom Dates, Hand Release Merkins, Shoulder Taps, Side Straddle Hops, Imperial Walkers, Helicopters, Mario Jumps, Mummy Kicks, Knee Pulls, No Cheat Broad Jumps.

    Mosey around the parking lot for Exercise One: Island Crawl
    Curb Crawl around island 1; Bear Crawl to next island. Curb Crawl around island 2; Bear Crawl to next island. Curb crawl around island 3.

    Mosey to the back of the church for 50’s. 50 WWII Sit-ups, 50 Dips, 50 Jump Squats.

    to the North Side for Exercise Three: Mash-ups. Across the parking lot with Crab Rolls, Super Crabs, LBCrawl Bears, Flying Monkey Humpers.

    On the way back towards the flag stopped for 25’s: 25 incline merkins, 25 Crunchy Frogs, 25 Bobby Hurleys.

    Finished up with 20 count ab exercises lead by Birdman, DTH, and Du Hast. American Hammers, Rosalita Dips, Flutter Kicks.

    COT with YHC taking us out.

    Final Thoughts: Du Hast’s name will likely need to be modified in 12 years or so. It was great seeing him back out. There is also a new “Birdman Clause” in effect related to modifying exercises. Kind of a long story. Strong work by all the PAX this evening – these guys were pushing it.!

    SYITG

  • Timberwolfs Gauntlet

    On a crisp winter morning the 10 of the 12 PAX aligned at the local middle school track. No snow days off at this workout it was time to get down to business. Simply put it was a good day to sleep in, but it was too late to turn around now. Like a true millennial the Q had consulted the only person what will always respond to his questions his wife. Just kidding he talked to his preferred data center environmental killer Grok on what to do for this workout. After a half jog around the track and a light warm up (Side strattle hops, Imperial walkers, Merkins, Light stretch and Arm circles) they got straight into the meat and potato’s of the workout.

    The Task simple. 4 laps around the track. 4 Corners of fun. Corners were constant

    • Corner 1: 10 Burpees
    • Corner 2: 20 Merkins
    • Corner 3: 30 Air Squats
    • Corner 4: 40 LBCs

    The laps how ever came with increasing and different difficulty

    • Lap 1: Spring on straights of Track and Walk on curves
    • Lap 2: lunges on straights of Track and Karaoke on curves
    • Lap 3: Bear Crawl on straights of Track and bakwards jog on curves
    • Lap 4: Spring on straights of Track and Walk on curves, but mid way around the curve do 5 more squats

    The Beatdown ended with some core.

    The 10 PAX had persevered and performed valiantly. Out of the darkness 2 additional PAX appeared in Rudy and BoBerry. Due to scheduling difficulties (being a tad late) they couldnt find the others on the track and instead ran around the parking lot (I think?). As a free workout group I think the only solution to this problem would be angel investor to get us some night vision goggles. Just a thought. Feeling accomplished they ended the workout as all do in F3.

    Announcements: Rudy double feature Friday and Monday in SOJ. Rudy to post fundraising information for a great cause his family is supporting. Reach out to him for additional details

    COT/Prayer Requests

    On the topic of the season of giving just going to throw out a bible verse I read that hit home the other night. Read if that is your type of thing. Acts 20:35

    Additional local news. If anyone likes to hunt. Seen in the Trey is a 20 foot tall 6 point buck . Its origins are unknown and scientists are saying it might have mythical other wordly properties. It seems to find a new victims front lawn daily this week. Additionally, it seems to have a tamer who may not ever sleep and can sneak onto your property at any moment. More news at 11. Just SOJ things

  • Court adjourned, suffering commenced.

    YHC spent the last few weeks prepping for trial as plaintiff’s counsel: long hours, late nights, the usual grind. Got to court ready to roll, and the whole thing got continued. No witnesses, no opening, nothing. Just a quiet little gut punch from the system.

    So instead of wasting that energy on frustration, YHC decided to dump it all into a block beatdown. The pax didn’t deserve it. But they got it anyway.

    Warmarama:

    • Side Straddle Hops
    • Don Quixotes
    • Ukrainian Soldiers
    • LBCs
    • Merkins
    • Alabama Prom Dates
      Standard fare. Quick, uncomfortable, and not the worst part of the morning.

    Mosey to the amphitheater

    Block Ascent (2-Minute Timer):
    One pax runs amphitheater loops. After each loop, stop and do 5 merkins. Switch with Pax doing block work after 2 minute timer sounds.

    Partner does ascending block movements on each level of the amphitheater, moving up one level after both pax members finish the round:

    1. Block Thrusters
    2. Block Swings
    3. Block Halos
    4. Block Squats
    5. Bent Rows
    6. Block Lunges
    7. Floor Press

    Mosey back to the flag.

    Announcements:

    Rosie’s 12 Days of Christmas Dec 23. Secret Santa – don’t forget to grab something for your guy

  • The Fish Wrap Mixtape

    A thoroughly biblical number of twelve mighty men converged at Mary for a Bodos beatdown. The mockery was in plentiful abundance today, but the Q persisted. Here’s what happened:

    COP on the blacktop: standard warmup. Imperial Walkers, Ukranian Soldiers, SSHs, etc etc

    The Body Factory: Run a lap around blacktop as a pax, then commence the following as a group:
    – 20 Merkins
    – 20 Jump Squats
    – 20 WW2s
    – 20 Single Leg Deadlifts (10 each leg)
    – 10 Burpees
    Rinse and repeat 4x.

    Triple Check: on the farside of the tennis courts, groups of 3. P1: Wall sit on the fence // P2: LBCs // P3: Run to monkey bars, 5 pull ups, run back.

    Mosey back to the flag

    5 minutes of Mary: American Hammers 25xIC, Freddie Mercuries 25xIC, Flutter Kicks 25x IC, LBCs 10xIC.

    Numberama, Namerama, YHC took us out.

    NMS: Welcome Fish Wrap! Or Fish rap? Or Phish (w)rap? Great to have an old friend come out as an FNG and a big crowd to welcome him today. Some 2ndF with Coffee in the parking lot was excellent. Grateful for this group and the very best way to start the day. SYITG

  • What kind of Merkin is that

    YHC, Dumar and Hermie wanted to learn a new Merkin so we met at SOT to get it figured out

    Mosey to the bus lot for all the usuals, YHC saw this on FB reel so it was worth trying

    Plank to merkin, touch the shoulders, Merkin touch the chest (both sides), Merkin touch each knee, Merking touch each foot, Merkin jump up thats one X 10. More of this to come, there is a Mike Tyson in there also (YHC will get it dialed in).

    Mosey to the sidewalk triple check, Mosey to the front of the school another triple check, mosey to the back of the building for 2 more triple checks then BTTF for some stretching

    Numbers / Names Don Draper took us out

    NMS: YHC loves finding new stupid stuff to do and these new Merkins are stupid

  • Ruckhenge 121025

    3…no 4… actually 5 of RH’s usual suspects came out for the Christmassy vibes on hand on this snowy and icy morning. With a fresh breeze on hand we did a parking lot lap to wait for stragglers before heading for the woods. Good thing everyone is sporting the bright orange beanies of late. A traverse across Larus Park was followed by a Stony Point FP stretch that saw most of us get to practice some of our balance skills while under weight. As always good banter and convo to cover the miles. Thanks for coming out lads. A great start to the day.

  • Frozen Roads, Warm Deck

    Eight braved the elements and posted at WTH despite frozen roads. To keep the PAX upright, we shifted to the parking deck and ran it up and down. At every turn we knocked out 15 Merkins; at the bottom we switched to 20 two-count Freddie Mercurys. On the third round we did 15 Jumping Jacks, then finished things off with a final round of 5 Burpees.

    Strong work by all who showed!

  • What’s Yours Say?

    10 Tuckahoans, with collars properly popped, welcomed 4 impressive looking fellows from the warmer side of the river, including 1 clown car that arrived from the far reaches of the flat earth. Cooler temps were expected with numerous knees covered by various fabric selections. A few manlier types selected better ventilation and thus deemed superior. Regardless, here is how things went down.

    Handshake finally arrives, so we can begin. Santa Call in his fully starched hat, pulls out his trusty sack to disperse various head gear to the PAX. This gear is meant to be worn throughout the beatdown, however some noggins could not be contained.

    Mosey around the parking lot to avoid snow and ice. Circle up for introductions and disclaimers, warm ups included SSH’s, Helicopters, Jazzercise with toe taps, Dead Man Hang, Merkins, LBC’s, all in conversation without counting to encourage the mumblechatter.

    Mosey to the base of the Triangle where triple check partners were selected based on headgear. No duplicate hats could be in the same group. Timer runs to River Road and returns with partners doing squats and shoulder taps. 3 rounds complete with quick running route changed after round 1.

    Mosey down Cameron Road to the base of Culpepper. Stop for another triple check this time partners are grouped as similar headgear. Timer skips a portion of the way to Grattan and runs the rest. Exercises included mountain climbers and imperial squat walkers.

    Mosey back up to Ridge for Dora. 50 merkins, 100 WWII’s, 150 jump squats with timer running to parking lot entrance.

    BTTVF for a brief bit of Mary with 10 American Hammers and 10 Heels to Heaven. Numbers, Names, Announcements and Prayers. YHC took us out.

    Announcements: Kubota is leading the Bridge on 12/27. Could the SZN of GVN be heading west? Fudd and Flatline are leading Breaking Bread in December, thank you boys. Spaces available in 2026. Gomer is leading a watch party for the Army/Navy game on Saturday at Wood & Iron Short Pump. Gumbo’s 2.0 is marching. See Slack for deets.

    NMS: Great turnout for finest 5 am beatdown in the land. Cooler temps lead to YHC on a more mobile workout to keep the warmth moving. All snow was avoided and no slips were registered as of the time of this post. YHC’s M decided to infiltrate the gifts with shameless marketing materials. Enjoy the bevy’s than let Mrs LC handle your portfolio. SZN of GVN keeps rolling with Handshake now on the clock. Well done fellas. Thanks for letting me lead.

  • Snow Toll

    6 Madmen joined YHC for a frozen beatdown in the 5″-ish of snow covered No Toll Glory. Started with disclaimer before we even started a jog, as the conditions were slippery and hard, don’t be dumb…

    Mosey to the parking lot for some warm-ups: SSH, IW, US, Copperhead Squats, Cherry Pickers, Arm Circles, Merkins.

    Workout 1 – Mosey to the Snow Covered Soccer Field, laid out cones that covered an 1/8 of the field. In pairs, 1 partner ran the outside of the cones, while the other continued an exercise around the lap, tagging out as the running partner got back to the exercise partner (There is a name for this, but not sure what it is): Lap 1: Rotating Squats; Lap 2: Walking Lunges; Lap 3: Broad Jump Burpees.

    Workout 2 – Four Corners (Whole Park). (10) Burppes; (20) Merkins; (30) Squats; (40) Monkey Humpers

    Workout 3 – Mosey to Shelter for an Ab Triple Check: Flutter Kicks; WW2; third person run across the field and back.

    Mosey back to the front parking lot, where we finished with some single man sled pushing, which ended up having some good speed when you had 2 people pushing you!

    COT – Gratitude for getting out in the 16F conditions, and through the discomfort, and for safe travels throughout. Also, brought some poor man’s coffee (2 – 24oz WaWa Coffee’s), for a quick coffeerama.