Category: Richmond, VA

  • The Beastmaster

    Six gloom warriors assembled at Twin Team to master the Beast. The bards sang thusly of their quest:

    COP – SSH, Arm Circles, DQs, Russian Soldiers, Sugar Stix, Rosalitas. Mosey to the Swamp for:

    The Thang: Beastmaster

    Glow sticks at 0y, 25y, 50y, 75y, 100y. Journey In prescribed manner to the 25 and do 6 reps of prescribed exercise; repeat 6 reps at the 50 and 75; Al Gore for the 6 at 100 yards; repeato.

    1. merkin – bear crawl, Bernie, crabwalk, lunge
    2. LBC – bear crawl, Bernie, crabwalk, lunge
    3. Squat – Bernie, bear crawl, lunge crab walk
    4. Dying Quioxtes- Bernie x 4
    5. WWIIs – Bernie x 4
    6. Burpees – run x 4

    Collect the glow sticks and BTTF.

    Numbers, names, announcements, and Doozy took us out.

    NMMS: Way to put out gents — the back to back ab blast of Dying Quixotes and WWIIs was no joke. Mumblechatter was constant and varied. Wilson fart sacking, school plays, pegging — the usual. As always, it was a privilege to lead today.

    Fore The Cause – May 15 at Birkdale ; beer, questionable golf, dinner, good times. Dress code: jorts, kilts, Loudmouth PBR trou. See you there!

  • Record numbers at Timberwolf

    15 came out for the POG Q this morning. I was told that has to be a record at Timberwolf so I’m going with it.

    COP

    One lap around the track to get loose then SSH, Merkins, DQs, Mountain Man Poopers (real exercise..look it up)

    Thang

    Burp Back Mountain- Partner up, 1 partner run backwards up hill and forwards back down 5 times while other partner is doing burpees. Switch every 5 times up and down hill. Finish when you do combined 100 burpees.

    Since I’m heading to Vegas this weekend I figured I’d break out a deck of cards for the Deck of Death- do number on card for the following exercises.

    Hearts-American Hammers/ Spades-Squats/ Clubs-Crunchy Frogs/ Diamonds -Merkins

    Kings & Aces are laps around the school

    It wouldn’t be a POG workout without the line of fire. Balls to the wall with 10 donkey kicks starting at both ends of the line, move down until everybody does 10. First round 10, second round 5, third round 5.

    Back to the flag, numberama, namearama.

    Thanks for everybody coming out. Glad I was able to lead this group!

  • A Dark Workout

    Hot Potato Q at Circus this morning.  Here is how it went down:

    • Johnsonville
      • COP
        • 10 burpee slaughter starter
        • SSH
        • IW
        • DQ
        • Suzanne Somers
        • 2-legged flutter kicks
        • Supermans
      • 11s with snatches and decline merkins
    • White Deer
      • Parking lot lunge escalator – stop every spots to do an exercise, increasing reps by 2 at each stop
        • High pulls
        • Lawnmower pulls
      • Mosey to the curb for 20, 10, 5 reps of the following
        • Sit ‘n presses
        • Overhead pulls
        • Skull crushers
        • APDs
      • Ring of fire – 10 merkins, individual choice
    • COT with YHC taking us out

    Here is what we learned today.  YHC was sleep deprived and void of an ability to lead.  Lighthouse is along for the ride.  White Deer and Johnsonville are not willing or capable of doing a backblast.  Thankfully the sum is greater than the individual parts.

    It was a dark morning.  The timers for the lights were off cycle.  It still did not stop the PAX from getting work done. 

    God is good all of the time!

    Attila

  • Breezy as Hell

    An elite 8 emerged victorious against the fart sack on a SOJ morning that felt like the middle of a wind tunnel. Here’s what shook out of those gusts

    COP

    Mosey around the bus loop and circle up

    While balancing against breeze preform SSHs, DQs, Russian Soldiers, Copperhead Squats, Imperial Walkers, Helicopters, Arm chicles (and reverse). Warm? Let’s mosey.

    THE THANG

    Exercise I – Dora

    Pace Car – run/climb up the steps/platforms on the west side of the school, perform two burpees and the top, run back

    Exercises – 100 merkins, 200 monkey humpers, 300 LBCs

    algore for the six

    Exercise II – Soccer Goal Loops

    Run the soccer field loop, perform 3 exercises up to 5. 5 loops. Dive bomber pushups, Lt dans, reverse crunches. Plankarama for the six.

    Exercise III – Curb crawls

    You know the drill, bear crawl from curb to curb. Merkins 5 down to 1.

    Exercise IV – Triple Check

    Pace Car – Run the bus loop

    Exercises – donkey kicks on the retaining wall, WWIIs on the side walk

    Indigenous peoples run back to the flag

    MARY – LBCs, Flutters, Hello dollies, rosalitas, Alabama prom dates and merkin ring of fire

    Numberama, Namerama, Flange Took us out.

    Please lift up DTH and his family on their mission.

    Fore the cause, see previous back blasts or ping Nancy Lopez or Wilson.

    Way to work this morning Fellas. YHC was still reeling from self inflicted soreness from Tuesday and the PAX brought the motivation. Have a great day and SYITG.

  • No this is not RAMM

    Half a dozen die-hards descended upon Mary just to leave her neatly trimmed bush(es) and explore her out-skirt(s)….This is what transpired more or less:

    Mosey, Merkins, mosey, LBC’s, mosey, Wheelbarrows up the MM stairs, mosey, 100 MC’s, mosey, 75 LBC’s, mosey, 50 Merkins, mosey, 25 Hello Dollies, mosey, Burpees, mosey, Catch Me if you Can, mosey, Culdesac Curb Crawls, mosey, Lindsays – Flutter Kicks and Hello Dollies, mosey, Merkins, mosey, WWII’s, mosey, Merkins, mosey back to flag and COT.

    Saab abides

  • Please don’t make us run

    Gathered in the parking lot and everyone started crying that they didnt want to do any running so Q had a call an audible.

    Mosey over to bus loop, helicopters, SSH, LBC, merkins..

    Round 120 donkey kicks, 20 demon crusher, 20 donkey kicks, 20 demon crushers to side up push press.

    Round 2- bear crawl with kettle bell between light poles, round the worlds between the next light poles the continued around the the bus loop. Once loop had been completed, then crawl beared between lights, then lunges, switching at every light until completed one loop.

    Round 3- 25 demon crushers to push press, 25 incline merkins, 20 demon crushers to push press, 20 incline merkins… 15…10…5…mosey back to parking lot…

    Number, number, no announcements, prayer..then out..

  • SKIPBO

    After a long hiatus, YHC returned to the Q sheet and 14 men joined in the fun. I’m sure many were curious to see if YHC would continue with his legendary cadence.

    Warm Up:

    • Abe Vigoda
    • Side Straddle Hops
    • Merkins
    • Cherry Pickers
    • Gracy Corn
    • Lunge Througs

    Overall, a B for today’s cadence. YHC might have been perfect if not for some stellar dance moves from Honeydo.

    After the warmup, run the long way to the bleachers for 2 rounds of

    • 25 Dips
    • 25 Carolina Dry Docks
    • 25 WW II’s
    • 25 Close Grip Merkins
    • 25 LBC’s

    A little bit of flatulence helped break up the pain of the close grip merkins. Thank you?

    Then to the field for SKIPBO. Here the PAX was divided into two groups. Line up behind the cone with a second cone approximately 15 yards in front. On top of the second cone was a set of cards numbered 2 – 7. There are 6 rounds of SKIPBO

    • S = She Hate Me
    • K = Kraken Burpees
    • I = Imperial Squat Walkers
    • P = Pistol Sqauts
    • B = Ballerina Squats
    • O = Outlaw

    During each round, an individual runs to the cone, picks up a card and does that rounds exercise that many times. Rotate to the next person, that person runs to the cone, picks the next card, does that many exercises, etc. While the primary SKIPBO exercise is underway, YHC called out various exercises to entertain the PAX. There was a race/contest but YHC did not penalize the group.

    Head back to the flag for a little stretching. Something different and exciting!

    Number-rama/Name-a-rama

    Announcements: For the Cause. See Nancy Lopez or Wilson. We officially welcomed FNG Rosetta to the F3 nation today. Welcome sir and the fourteen languages that you speak.

    In the what did we learn today category, Fanny is another name for vagina in Britain. Thanks for dropping that bit o knowledge on us today DK.

    YHC took us out in prayer.

  • 10×50

    One tractor company and one stock brokerage firm showed up for the Early Bird this morning a did a little kettlebell work. Here is what happened:

    COP in grassy triangle:

    We had a hard time trying to form a circle and then tried a triangle but that didn’t work either. So we just faced each other and did:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    LBC’s x 20

    Scorpion Kicks x 15

    Tempo Merkins x 10

    SSH’s x 20

    Mosey back to the parking lot and grab KB’s for:

    10×50’s

    50 x Lawn Mower Pulls

    run a lap around parking lot

    50 x Swings

    lap

    50 x Halos

    lap

    50 x Chest Pulls

    lap

    50 x Sit and Press

    lap

    50 x Tricep press

    lap

    50 x 2-ct American Hammers

    lap

    50 x Squats

    lap

    50 x Bear Crawl paces while dragging KB

    Another 50 x Bear Crawl paces BTTF while dragging KB

    10 Burpees OYO

    Arm Circles to kill off the last 20 seconds!

    Numberama, Namearama and YHC took us out!

    NMS:

    Great job this morning EFH! Way to work and way to bring the 35 pounder so we could switch up. Found out that it does get light out at the Early Bird, at least for one Wednesday. Have a great day!

    Kubota

  • Attention All Shoppers

    Eight shoppers posted to get their spring fashion in order. Here’s what they decided on:

    COP: SSHs x 20 / Helicopters x 10 / Imperial Walkers x 15 / LBCs x 10 / WWIIs x 10

    Shirts: Mosey to the Penny Stage to collect coupons (sadly, all but ten have been destroyed). Collect coupons and mosey to Carillon Field for an audible:

    PLTs x25 x 4 rounds. First round = Left Side. PAX runs to end of the field; Bernie Sanders back. Second round = Right Side. PAX karaokes to middle of field and back. Third round = Center. PAX skips to middle of field and back. Fourth round = Dealer’s Choice. PAX crab walks across short field and bear crawls back.

    Pants: Mosey to bottom of amphitheater. Dips x 3 on each step all the way out.

    Outerwear: Jack Webb’s with coupons (modified). 1-3 ratio. Rounds 1-8 with Incline Merkins on the coupons and corresponding coupon presses. Rounds 9-10 sub in curls for coupon presses. Return coupons to stage.

    Check Out: BTTF stopping at the bottom of the bowl for three Burpees.

    Naked Moleskin: What a perfect morning for a beatdown, and a great group to lead. We are glad to have Jon-Marc Haden (Jaque Penné) join us. With a name like that, he has to come back.

    Have a great day men!

  • OG Run and OG Fartsack

    9 + Annie dog strong for a original route with some hill work having to run down Twin Team then turn and run back up Twin Team! We thought we would be 10 strong but original fartsacker did the normal!

    Beautiful morning as the sunrise is showing it’s face before this weekends time change….
    Always enjoy leading a group group of guys!