Category: Richmond, VA

  • Nov. Murph

    13 strong for the Murph today!
    Mossy to the main playground = 1mile
    10 rounds of the below with each round consisting of the following exercises.
    • 10 pullups
    • 20 Merkins
    • 30 squats

  • I can’t come up with a title

    5 strong converged on River Road Church early this morning wondering if the snow would stick and whether there would be a school delay or not. But first things first, a beat down was in order!

    Here is how it happened:

    Start to mosey over to the back welcome entrance of the church with kettlebells and stop for a second to gather Offshore who was 12 seconds late. Offshore then leaves mini-van side door open unknowingly and joins waiting PAX. Burpee at each speed bump on the way over.

    COP (Kubota):

    SSH’s x 25

    Helicopters x 10

    Russian Soldiers x 15

    DQ’s x 10

    Tempo Merkins x 15

    LBC’s x 25

    Flutter Kicks x 20

    Kettlebell Q (WOJO):

    5 stations with 4 kettlebells:

    Station 1: 20 Hand Release Merkins (Timer)

    Station 2: Kettlebell Deadlifts with 40lb KB

    Station 3: Kettlebell Swings with 35lb KB

    Station 4: Weighted LBC’s with 30lb plate

    Station 5: Lawn Mower Pulls with 25lb KB

    2 Rounds

    Dora (Honeydo):

    At side entrance of church, partner up and complete the following:

    100 x Merkins

    200 x WWII’s

    300 x Jump Squats modified to 200)

    Partner runs the parking lot

    Four Corners (Fireman Ed):

    Corner 1: 10 Burpees

    Corner 2: 20 Lt. Dan’s

    Corner 3: 30 Monkey Humpers

    Corner 4: 40 Merkins

    Burpee at each speed bump on the way back to:

    Minutes of Mary (Offshore):

    Realize that Offshore left his door open, check inside his van for animals or humans, then shut door.

    Kettlebell American Hammers Ring of Fire (Brutal)!!

    Circle up and each PAX but one has a KB or Offshore’s plate. 10 Weighted American Hammers in cadence. Pass your weight clockwise, 10 more. So on and so on. 5 sets of 10. Time up!

    Numberama, Namearama, Announcements and Honeydo took us out!

    Announcements:

    Please continue to pray for Wojo’s Grandfather-in-Law and EF Hutton’s Dad.

    Here is an excerpt from Swirly’s WDOG backblast this morning. This is a great idea and I will be willing to help head this up because I love books!

    “Seriously we have a great source of books within our group. I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas: Body-Mind- Spirit. There are a few good books floating around through the pax so ask if interested. Heads up, an F3RVA book club will be coming soon as part of our 3 F’s. Stay tuned and let me know if your interested in being part of leading this!”

    NMS:

    Great early morning for a workout! Nice mixture of weighted work, running and core exercises. We stayed relatively dry and we all hated the 40lb KB that Wojo brought. The American Hammer Ring Of Fire with weights will be coming back soon. Brutal, but much needed! Welcome to Fireman Ed to his first 5am workout.

    Great job this morning fellas and have a great day!

    Kubota

  • Wintery Mix

    8 studs attacked WDOG this morning and here is how it went down.

    Mossy – warm up : SSH’s, IW’s, helicopters, windmills, squats, plank, merkins.

    Partner up : 1 run get the block the other SSH’s until return. Partner 1 run to mid field and backwards back – while partner 2 does curls with the block – switch up. Next run backwards up and forwards back while other partner does overhead press – switch. Next Karaoke across field other partner does squats with block – switch. Mossy – return blocks.

    Rusty Cage : 5 pull ups – 7 jerkins – 10 dips – 4 sets – sets 2,4 switch from pull ups to chin ups .

    Mossy to Theatre : 2 incline merkins at each step up – 4 dips each step back down.

    Stage : Ring of Fire – your choice of 10 merkins pax does them – around the circle.

    Mary – Superman – Hold it

    Mossy to the flag..

    Announcements : See Tweet from Hardywood – Born to Run Author will be in town Sunday – great opportunity for a greet and meet..

    Thanks for allowing me to lead this morning guys – tried to keep us fairly dry… The snow coming down in the light this morning was a beautiful site. Extra points in the files for those who showed up this morning – well done. Some things we learned this morning – Bodo’s has trouble following direction and he enjoys graphic novels – Hardywood was confused on what a graphic novel actually was – he’s good now 🙂 According to Bodo’s the best graphic novel out now is by Detrick Bonhoffer – The faithful Spy – sounds like a good one – like we said to Corned Beef – dude you gotta read ! Seriously we have a great source of books within our group I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas – Body – Mind- Spirit . There are a few good books floating around through the pax – ask if interested. Heads up an F3RVA book club will be coming soon as part of our 3 F’s – stay tuned and let me know if your interested in being part of leading this !

    Swirlys’ Board for today 12/11/19 – Sacrifice is a prerequisite for growth! follow – @swirlyboard

    Thanks to EF Hutton for taking us out today – wise words my friend.

    See y’all in the gloom..

  • Dirty Pastrami

    YHC was motivated to get the Tuesday started this morning and with 6 total this warm morning here is what went down:

    COP

    20 SSH , 10 DQ, 10 Helicopters, Arm Circles 10 small 5 big, Reverso, 10 small 5 big, 10 Russian Soldiers, 20 LBCs, 20 merkins.

    THANG

    Dirty MacDeuce (new version below). YHC did some research and found a 4 rep gem with the following:

    10 Step ups (each leg), 20 Wide Merkins, 30 Freddie Mercuries

    Lap (Run Outer bus loop)

    10 Step ups (each leg), 10 Diamonds Incline 10 Decline, 30 Flutter Kicks

    Lap (Run Outer bus loop)

    10 Step ups (each leg), 10 right arm forward and 10 left arm forward, 30 WW2 Sit ups

    Lap (Run Outer bus loop)

    10 Step ups, 20 Merkins and 30 LBCs

    Lap (Run Outer bus loop) Plank for 6.

    Mosey to the basketball court for the Cindy work out. 5 pull ups, 10 merkins and 15 squats. We partnered up and partner 1 ran suicides and wind sprints for 1 minute then switched with Partner 2 who was doing the pull ups, merkins and squats. We did this workout for 16 minutes where each team had 8 reps on this event.

    COT

    We moseyed to the flag and did two minutes of ring of fire with 2 should taps folloed by 5 merkins, then two dry docks followed by 5 merkins.

    Numberama, nameram and Spike took us out.

    An honor to lead today and make it a great day. I will see you in the gloom …CB

  • Embracing Moist Lushness

    A balmy 60’s and less-gloomy-than-usual NoToll welcomed 18 brothers to taste and see the goodness of turf perfection. Here’s how we embraced the moist lushness:

    The THANG:

    Partner Carry (alternate as needed) to COP #1 in the Parking Lot:

    • SSH, DQs, Russian Soldiers, Cherry Pickers, NoCheat Merkins, FreddieM’s, Starfish Crunches

    Mosey over to Field #1 for The Crossing:

    • Low crawl x20 paces
    • Bearpees x20 paces (Burpee every 5 BC paces)
    • Lunge x20 paces 
    • Repeato to reach the end of the field

    Return across Field via Quarter Pounder:

    • Sprint out to complete exercises, then run backwards to beginning
    • 25 yard line – x25 WWII’s
    • 50 yard line – x50 Merkins
    • 75 yard line – x75 SSH’s
    • End Line – x100 LBC’s
    • Flatline Q’d Mary for the SIX

    Crossing #2:

    • Low crawl x20 paces
    • CrabWalk x20 paces
    • Broad Jump x10 paces 
    • Repeato to reach the end of the field

    Quarter Pounder #2:

    • Sprint out to complete exercises, then run backwards to beginning
    • 25 yard line – x25 Burpees
    • 50 yard line – x50 Am.Ham’s (2-ct)
    • 75 yard line – x75 Mtn.Climbers (2-ct)
    • End Line – x100 Calf Raises
    • ABC’s for the SIX

    Partner Up:

    • Wheelbarrow to the Bleachers (alternate as needed)
    • Complete x3 Sets of PLT’s (x20 each)
    • OYO Dips on bleachers for the SIX
    • All Together x10 High Quality Dips IC

    Mosey BTTF for COT:

    • Counterama #18
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • NoToll in December has never felt so breezy balmy. YHC waited a solid minute extra to kick-off this AM while at least 5 guys exited their vehicles. But 18 dudes is a GREAT crew. YHC noted that the old Partner Carry warm-up was generally ignored in preference to a typical jog to the parking lot. Thanks to the few game fellas who gave it a go. Felt good this morning to cuddle up close to that oh-so-soft NoToll turf. Glad we could make good use of it on such a nice morning. Thanks to everyone for pushing hard this morning, and always humbled and thankful for the opportunity to lead such great men. Get out there and be a footstool for someone today – everyone needs a lift closer to the Almighty. SYITG

  • Burpee Love

    No Q at 10 pm last night and YHC was still at the office.  Sign up for Q and beat myself down out of anger at the current boss.  Subsequent apologies to the PAX.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Mosey to the bus loop for 10 minutes of burpees
    • Mosey to the black top for 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
    • Mosey to the track for intervals, 30 seconds on, 30 second mosey, rinse and repeat until clock expired
    • COT with YHC taking us out

    Today we asked the ultimate question for HBR regulars, which is worse – 10 minutes of burpees or the lucky horseshoe? YHC can at least testify that the burpees do not last the full workout.

    Garbage Plate and Squeaker are freaking gazelles.  They can fly on the track.  Iron sharpens iron.  Handshake led the charge on burpees and 4 corners…it is good to be young and that is why you get hate in the COT.  T-claps to Cobalt on a strong effort, and thankful for Lighthouse being a faithful poster.  Great start to the day.  Time for a nap and caffeine. 

    God is good all of the time!

    Attila

  • Dog Days of Winter

    You are looking live at an unseasonably warm December day on the campus of the University of Richmond. This morning, fourteen men, and an energetic K-9, have gathered by the duck pond of one of the Southeast’s most expensive universities. Over the next 45 minutes, they will motivate themselves to run for forty-five, yes, forty-five consecutive minutes…beginning right here at 5 Richmond Way, and ending right here at 5 Richmond Way.

    Some of these men will decide to run six miles. Other’s four. Another group will trundle for five miles.

    But the story of the day is the addition of a two year old mixed breed, aptly named Onions. Onions will not start with the PAX, but there’s no doubt that she’ll finish with them and drag MARV along with him…down the hill from Baldwin.

    It’s a tremendous atmosphere here among the trees of the University of Richmond…we’ll take a break, when we come back, we’ll start the race, the race we call Spider Run.

    The Thang

    Start at Richmond Way. Take a right at the baseball field…for the fours & fives…left between Robins Center and Football Stadium…for the 6s right beyond the right field wall of the baseball field.

    Everyone left on college…right on Lakewood…left on Westham…right on University.

    4s get to Ralston from University and then turnaround and double back.

    5s and 6s take a left on Ralston, run by the Grinch Christmas Mobile to River Road. 5s turn around and double back from River Road.

    6s take a right on River, then a left at Windsor on the James. Take the “first class loop” all the way around their neighborhood (commented that there weren’t a lot of Christmas lights on).

    6s double back but take a left on Ridge. Then Right on Rock Creek. Right on Baldwin. That’s when we stopped to grab MARV’s Onions. Baldwin across Westham and then across Wood…cut through Fraternity Row, back to the Flag via the Robins Center parking lot where more people had the chance to caress MARV’s Onions.

    6s Coversation Topic of the day–Rodents of different sizes. Humor Genes.

  • The Magnificent Seven

    Seven gunslingers rode into Batteau looking for a tough fight…or beat down, hot potato style!

    COP-Swirly: SSH, Copper Head Squats, DQ’s, Imperial Walkers, Helicopters, Hip Flexers (sorry, not certain of the F3 name), Merkins

    Bleeder: Mosey to bottom of hill to lake path. Run to first light post perform 10 Merkins, 2nd light post perform 20 squats, 3rd post perform 30 Box Cutters. Rinse and repeat till completed full lap around lake.

    Faceplant: Partner up. Start at bottom of hill, one partner begins the trek uphill stopping at each street light for Burpees, starting With 5 at the first, increasing by 5 at each pole on the way up! Other partner is performing 100 SSH’s, rolling into 100 scissor kicks (major brain fart right now), repeating exercises till partner 1 returns. Partners switch, recover.

    Flange: Mosey to top of stairs for 11’s. Since we didn’t get enough Burpees in, burpees at the poles, run to first lamp for 2 count Mountain Climbers. Time was called before we could complete…except for Sippy!

    Back to flag, numberama, Namerama, YHC took us out.

    Man, that was a smoker! As Bleeder put it, Sippy kept getting stronger… way to crush it! Great job by all this morning and good numbers for a gloomy Batteau. Sorry, for the late back blast…crazy day. Way to push, men!

  • You know Dasher…

    Three PAX posted for the first Punisher of December at the usual time of 6 PM Eastern and two hours before the network TV broadcast of a 1964 (respect) holiday-themed, stop motion animation program involving a reindeer. Initial mosey under the trees for COP with Imaginary Jump Ropes, DQs, Hillbillies, Cherry Pickers, Helicopters, and Arm Circles.

    Jog to the eastern edge of the front school yard for Triple Check alternating Al Gores, Reverse Planks, and weaving around the holly bushes and back.

    Mosey around the school to the outside wall of the second grade classrooms for sequence involving 10 rounds of 5 Donkey Kicks, 5 single count Crab Cakes, and 5 Carolina Dry Docks – Al Gore between sets.

    Saunter to the swingset for Jerkin “ring of fire”. While hanging under a swing, the first guy completes 1 Jerkin while the others hold in flexed Jerkin position. Rotate through until each have completed 1. Recover briefly. Same approach, but add 1 rep each round until all have completed 7 reps.

    Jog to the sidewalk at the eastern edge of the school property for sidewalk Mary. Pick a sidewalk square and complete 5 Reverse Crunches. Hop up and move to the next available square heading south and complete 5 Hello Dollys. Up, move, and drop for 5 Box Cutters. Keep moving along the sidewalk, alternating these three exercises. Halted at the southern end of the bus loop for time. COT and YHC took us out.

  • HDHH SOJ style

    HDHH SOJ style

    The SOJ crew has decided plant a HDHH on this side of the river to see if anyone is willing to cross it to join us for a drink or two. Late notice but I think word has leaked out over the past few weeks. No pre-run or workout, just straight to the bar on Wednesday

    This Wednesday 12/11 – 5:30ish – ?? at the new O’Tooles in Midlothian, 13919 Midlothian Turnpike