Category: Richmond, VA

  • Double Mint and Vinny Are Two Different People

    YHC arrived at 05:15 to see Swirly pacing in the parking lot. No Big Blue. Swirl Y ran over from DP. Spit’s car was already there. Spit banged out 9 plus miles today, including 4 before Breakfast Club. Sounds like Early Risers training to me.

    On the way back, YHC had to wait the whole time for the Six. Conveniently, I was the Six. At one point Double Mint noted that PAX members keep thinking he is me. Sorry brother, you ain’t me. Plus, it’s not really a compliment – for you that is.

    Great job today fellas – way to eat the heat.

  • World Domination

    9 Davillians and one sojourner showed up to assist YHC in closing out his fifth Q of the week. Spoiler alert, there was a theme!

    Mosey to slightly different part of the parking lot for COP: SSH, LBC, Merkin, Freddy Mercury’s, arm circles, DQ. Mosey to field for 4 corners: run to first corner, 40 LBC’s, bear crawl to second corner, 40 SSH, run to third corner, 40 Freddy Mercury’s, bear crawl to start, 40 low, slow squats.

    Adjourn to picnic area and count to 25! Skullcrushers (25 each leg), derkins, dips and calf raises, plank for the six. Mosey back to parking lot, bear crawl length of lot, stopping every 3 spaces to do 20 each of the following: HRM, crabcakes, flutter kicks, heels to heaven, diamond merkins, and toe taps, one exercise per stop, ending with toe taps.

    Mosey to flag for 7 minutes of Mary, exercises included boat canoes, tempo merkins, SSH, reverse crunches and LBC’s. Numberama, namerama, Hustler took us out.

    NMS

    YHC has been a fan of women’s soccer for about 20 years, ever since living in Chapel Hill, NC and attending UNC games, and have continued to watch World Cups and Olympics, where the US women have dominated. The 4 corners were representative of the 4 World Cup and 4 Olympic championships they’ve won, starting in 1991. In that first World Cup, they scored 25 goals, hence the picnic shelter number. Lastly, since the beginning of 2018, they have scored 103 goals while allowing 17, totaling 120, which is what the last exercises totaled.

    It was great to have Hustler back with the PAX again after a leg injury slowed him down for a bit, and we appreciate Doozy coming all the way to The Creek! The PAX crushed the workout. YHC is proud of having done 5 Q’s this week, and will do it again, just not very soon…

    As usual, I have No Idea what I’m doing.

  • Revisiting the Pillars of Pain

    Nine of the faithful posted at GridIron last Saturday. Yes, it is horrible how untimely this post is. But, sh** has been crazy. In any case, YHC (Johnsonville) took the Q that morning, and this is sort-of kind-of what went down —

    COP Warmup with SSH, DQ, Imperial Walkers, merkins, LBCs, etc.

    Mosey toward pillars stopping at the bus road for traditional curb crawls up to 6 and back down. Standing mountain climbers.

    Continue mosey to pillars. Line up against pillars. AMRAP rounds for 45 seconds, with 15 seconds rest. Last 4 move to next available pillars between AMRAPs. Rotate through the following list, repeating until we reached the school’s rear courtyard:

    • Boxing cockroaches
    • scissor lunges
    • burpees
    • plank jacks
    • squats

    Mosey to the brick wall within the school’s rear courtyard. Standard 11s rotating between donkey kicks and derkins. This is the point where TP exited to earn his name. See below.

    Mosey back toward the VSF, stopping in the main GridIron field for a round of Jack Webbs.

    COT with YHC taking us out. Coffeeteria for most.

    Blue Moon brought his 20 year-old son, FNG TP, home from Hampden-Sydney College for the summer. Welcome TP. Admittedly, we struggled with a name for TP. But, he helped us out by taking an emergency bathroom break 2/3 of the way through the hour.

    Great work, men!

  • Windmills? Wojo Windmills?

    A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints.

    The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time.

    Mosey to the Bus Loop for COP

    COP

    Welcome, F3 Disclaimer, Exercise time.

    • 10 DQs (Saab Style)
    • 15 Russian Soldiers
    • 20 Imperial Walkers
    • 15 Windmills , Helicopters

    The Thang

    Exercise 1- Unnamed Countdown Workout

    Mumble chatter suggested “Wojo Windmills”

    Bear crawl across the BB Court, perform 10 (then 9, 8, 7,….1) of the following exercises

    • Merkins
    • Carolina Dry Docks
    • Jump Squats
    • 2 count Mountain Climbers
    • Box Cutters
    • Reverse Crunches

    Between rounds lunge back to the starting line, turn around bear crawl to the exercise zone.

    Al Gore for the Six.

    The PAX turned the Black Top into the Splash Zone. It was steamy.

    Exercise 2 – 11s

    10 Merkins to One WWII sit up, work your way to 1-10 with moseys to the other side of the court in between sets.

    Plank-A-Rama for the Six.

    Exercise 3 – Wall Sits/Squats

    3 minutes of Wall Sit Variations included one legged options.

    Mary

    Mosey back to the flag for

    • 10 BONUS DQs
    • 10 full count American Hammers
    • 25 full count LBCs
    • 25 full count Alabama Prom Dates

    Announcements

    • T Shirts – Get em’ while you can
    • HDHH coming soon.
    • Prayer requests: Helix and Family, YHC and Family, Ferguson Family, injured PAX

    Another beautiful summer morning in Richmond presented another opportunity to get better. 5 boot camps in a row certainly provide for some new aches and pains, but it’s a solid reminder if you ain’t fightin’ through the pain, you ain’t livin.

    Just Keep Livin’, Fellas. Each and every day. See y’all tomorrow at Dog Pile.

  • Holy Humidity!

    18 strong posted at RAMM for either a normal run, an early run, or a ride on two wheels.

    Routes:

    4 milers: Commonwealth to Monument to Arthur Ashe Blvd and back

    5 milers: Commonwealth to Monument to Allison St. and back

    6 milers: Commonwealth to Monument to J.E.B Stuart monument and back

    A simple route from a simple Q!

    Numberama, Namearama, Announcements and Wedding Singer took us out.

    Announcements:

    Get your Dogpile and Mosey On T-shirts on order while you can!

    Next Roller Coaster/HDHH is July 24 at Palani Drive at 6pm.

    Continue to pray for Helix’s daughter and several PAX members who have injuries/ailments.

    Happy Birthday to Wheelie!

    Happy Anniversary to YHC and M!

    NMS:

    YHC saw that the Q sheet was open at 5:05am this morning. YHC doesn’t like seeing blanks on the Q Sheet, so there you have it. There wasn’t much planning in the route today. Just a simple out and back with lots of humidity.

    Saab, Swirly and Lockjaw hit the early run and got in 7.5+

    No Tools, Mongoose and Pullout hit the streets on two wheels.

    The rest of the PAX took on the normal run.

    Enjoy your day, fellas and SYITG!

    Kubota

  • Luck of the draw

    Eight men shook off the fartsack and fought through the humidity to help YHC with his first Anvil Q.

    Mosey to area by flagpoles for COP: SSH, merkins, arm circles, LBC’s. Mosey to inner courtyard, where we would stay for the rest of the time. Pull out the cards, time for some fun. PAX took turns selecting cards, first set of exercises was ranger merkins, mountain climbers and alternating side squats, do 5, 10, 15, 20 LBC’s, then 10, 20, 30 and 40 LBC’s. Repeat this sequence with squat thrusts, oblique crunches, and backward lunges, then standing lunge, Helix squat and monkey humpers, wrapping up with merkins of the Chuck Norris, diamond and regular varieties.

    YHC then drew 6 more cards, and PAX did 30 of each: Freddie Mercury’s, Smurf Jacks, calf raises, jump squats and backward run, then finishing up with holding low plank for 60 seconds. Mosey back to flag, numberama, namerama, YHC took us out.

    NMS

    Day 4 of Q week for YHC had me out of ideas and tired from staying up late for my 2.0’s swim meet (though Corned Beef and Marco Polo were there as well, and they crushed the workout). Days like this are why YHC bought the workout deck! It can be very cruel, as 3 types of merkins in a row was rough, as were monkey humpers after lunges and Helix squats. The PAX did a great job, and Trout showed he knows how to bring it and embrace the pain–great effort! Wrapping up the week at The Creek tomorrow, hope to see many of you out there!

    As usual, I have No Idea what I’m doing.

  • The Air’s Thicker South of the James

    11 humans and one canine posted for the The Forge episode in the Week of Wojo. While crossing the Willey Bridge you could just feel the punch of the SOJ humidity hit right in the face. YHC knew the PAX would get soupy this AM.

    Mosey downhill to the circle, past the football stadium, stop at each parking lot light for 2 burpees. A lucky 13 = 26 burpees buy-in.

    COP

    • 12 DQs
    • 15 Imperial Walkers
    • 15 Russian shoulders
    • 15 Arm Circles and reverso

    The Thang

    Mosey up to the nearest parking lot (Bus Loop according to Google Maps).

    Exercise 1 – Triple Check

    Teams of 3 performing

    • Bear Crawl to the top of the hill, next parking lot
    • Jump Squats
    • WWII Sit Ups
    • Plank-A-Rama for the Six

    Exercise 2 – Dora’s

    Mosey up to the next parking lot for Dora’s. Runners to the furthest curb

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 Box Cutters
    • Al Gore for the Six

    Exercise 3 – Inchworm/Lunges Combo

    PAX performs 6 inchworms with Merkin Option and alternates with 6 lunges. Focus on stretching. 2 rounds between the landscape islands.

    One final loop around the middle parking lot of Bernie Sanders up the incline of the parking lot, side shuffle to the right, run the straight away downhill, reverso side shuffle to the left. Mosey back to the Flag.

    Numberama, Namerama, Seadoo took us out.

    Annoucements

    • T-Shirts on Sale – Check the BB or Lab Rat for Details
    • Prayer Requests – Helix and Family, Wojo and Family, Speedy recovery to Hardywood, DTH and Seadoo’s Buddy (Ferguson and Family)

    For the 4th Day in a row the PAX brought it on another run heavy boot camp. Mumble chatter suggests some Ground and Pound may be looming to round out this week. Just have to show up to find out.

    Don’t flop Thursday away. Enjoy it fellas!

  • Return to the Circus

    Reunited and it feels so good!  3 noble warriors fought through the malaise of the midweek.  Here is how it went down.

    • COP
      • 25 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • High pulls
      • Halos
      • KB swings
      • Weighted squats
      • Overhead shoulder presses
    • AMRAP challenge/version 2 – rotation of 4 exercises, same drill
      • Skull crushers
      • Sit ‘n presses
      • Weighted American hammers
      • Overhead pulls
    • COT with YHC taking us out

    Ground and pound day with YHC nursing a sore Achilles.  Solid work from the PAX.  YHC is thankful for the faithfulness of this group.  Stronger men, but stronger bonds amongst us as well.

    For those interested, Vinny has posted the pre-blast for the F3 camping retreat.  Pack it in boys!

    God is good all of the time!

    Attila

  • LPs for BT!

    10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf.

    COP

    Helicopters x 10

    SSHs x 20

    Copperhead Squats x 10

    LBCs x 30

    Flutters x 10

    Mosey to bottom of Bus Lot

    Partner up – Dora

    Partner Run to bottom of hill and back

    Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs

    Lunge Forward to Light Pole, Lunge Bakcward to Second Light

    Mosey to Light Pole Alley

    LightPole Alley

    YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last light pole, repeat exercise, return to second pole wait for the six. Rinse and repeat until all light poles are complete.

    Exercises – Merkins, Jump Squats, Box Cutters, Hello Dolly, WWIIs, Imperial Walkers, Carolina Dry Docks, Lunges, MonKey Humpers

    Mosey back to first light pole, reverso back to the wall by the flag.

    5 Mins to go. Wall sit for a minute, 5 burpees, 1 min sit, 4 burps, down to 1, you get the picture.

    Back to the flag.

    Numberama, Namerama, YHC took us out.

    Announcements:

    Labor Day Convergence at Timberwolf, Sept 2 7am.

    F3 Retreat – Sign up, See Vinny’s Pre Blast

    Shirt Orders – See previous announcements.

    NMS:

    What an awesome morning gents! To see double digits roll into Timberwolf is just awesome. Tip of the hat to Honeymoon and Rosie for putting in extra credit run pre-post, strong work fellas. Love seeing Nancy Lopez, Hermes and Beaker continually posting in SOJ and the work is showing, both are getting stronger and faster. Great to see Doozy back from vacation and posting, would love to talk to him more but every time I look up he is already 30 yards in front of YHC. Mousetrap knocked out the light poles like it was nothing, strong work brotha! Aisle 5, my man what can I say, dude you are a beast, keep it up, love seeing you posting! Lastly BT, awesome to see you roll into T’Wolf this morning to check off your Summer Tour list. YHC wasnt planning on doing LightPole Alley but when visitors show up we have to show them some local flavor. BT crushed the light pole alley as expected, Richmond Proper was well represented today, strong work dude, and we hope you come back! Right at 2.5 miles total by my watch, awesome work by all! Fellas, its always and honor and a blessing to lead you all, thank you for the opportunity! Go out today, extend a hand to someone in need, you never know what they are going through!

    Marmaduke

  • Who Wore It Better – Jena Sims or TYA?

    Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out.

    Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks

    Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP.

    Round 1: Merkins and 2-count Mountain Climbers. Run across field and back.

    Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back.

    Round 3: Jump squats and SSHs. Karaoke across black top and back.

    Roll Over: Circle Up on the USA map for COP. Merkin Ring of Fire. Each PAX calls 5 merkins, completed by PAX in cadence.

    Walk of Shame – BTTF

    YHC took us out.

    Announcements: Labor Day Convergence brought to you by SOJ. Rack up your double rewards mileage points between now and then. HDHH coming up later this month. Kubota has the conch.

    Please sign up for the Retreat and Corn hole tournament if you plan to attend and participate. See the Pre-Blast for further information.

    NMS: KISS – Today we were given a chance to perform. It was boring at times. It was testing at times. It was fun at times. Let us not take these opportunities for granted. Live for, and enjoy every moment. Push yourself. Don’t hurt yourself. Don’t Cheat Yourself.

    On a lighter note, TYA and Saab were in rare, rare form this morning. If you haven’t seen what ole Jena was wearing the last two evenings, take a look see. But not on a government issued device.