6 men met to traverse some of the less explored terrain of Bon-Airs streets. No trespassing, and no bundu bashing (look it up) occurred. Sometimes its good to just stick to the roads well traveled, though that was questionable too. Great to connect over a soggy trek on what seemed like an unusually warm morning. We did add in a quicker section to give everyone a sense of what dealer has in store for the Frozen Triangle this Saturday. Get ready!
See everyone at Dogpile on Saturday at 0600.
Another 70 and sunny day in Richmond, complete with snow piled deep on the sidewalk. We decided that the Dave and Buster’s parking deck needed some company.
After disclaimer and warm up, we did the following cycle together. Run to the last covered level of the deck, over to the stairwell, down to the bottom, all the way back to the top of the stairwell. To avoid the ice and snow on the top level, we went down one flight and across to the other level, up to the top of the stairwell and then to the bottom. 20 Merkins, 20 Crunch Frogs and 20 Carolina Dry Docks.
After this, everyone was on their own. I completed almost 6 cycles before time was up.
Honorable mention goes to Wally, Mr. Rogers’ faithful dog who showed up once again for another workout. He’s got to be close to qualifying for one of the 1,000+ post workout shirts.
Announcements:
This Saturday Frozen Triangle. Gridiron is available if you would like a lighter workout.
Tuesday, February 10. 2nd Tuesday, 2nd F at Firehouse Subs in Innsbrook at noon.
COT
FYI: Title for this Backblast is inspired by “Endless Summer” an album of the Beach Boys ‘Greatest Hits’ released in 1974.
Banjo, Borat, Fortran, Lighthouse, Mr. Rogers, Pinto, Pigskin
Sub-optimal conditions greeted the First Watch PAX this morning. Here is how it went down:
Rain left the surrounding area slushy and slick. The PAX was also void bright/reflective clothing so let’s stay dry and safe. Good to be back at First Watch after a bit of a hiatus for ice and sickness. The PAX is ready for the kids to resume school.
Frozen Triangle this weekend. Lunch next Tuesday at Firehouse Subs.
God is good all of the time!
Attila
2 statesmen emerged from the gloom to a lovely 70 and sunny Mammoth beatdown! Here’s what the CAT truck witnessed:
Warmarama – Mosey down the lot
CoP1 – Snowman Complex
P1 – w/KB performs snowman complex – 5 SA Swings, 4 Cleans, 3 Snatches, 2 OH Press, 1 SA Thruster while P2 performs merkins. Rotate until both arms are worked. Begin another round of rotation, only change is P2 performs squats.
Mosey
CoP2 – Tabata – 4 exercises:
Mosey
CoP3 – Traveling Men!
Finish up with a brief round of Mary
CoT – Commando closed us out in prayer.
Moleskin: just a quick but heavy quote. “Show me the people you spend your time with, and I’ll show you your future.”
SYITG
Rudy had the Q, apparently he was only aware of this for about 12 hours. He showed up early. He scouted the land. He made plans. Then YHC showed up just in time with the ghost flag. 530 hot and away we went.
Top songs of 2025 on the playlist, hit play and mosey to the large parking lot for:
SSH
Hill Billie’s
Ukrainian Soldiers
Copperhead squats
American hammers
Flutter kicks
Shoulder taps
Merkins
Four corners
Mode of transportation and exercise different each round
Bear crawl between stations
20 squats each corner
Lunge walk
20 merkins
Crab walk
20 WW2
Broad jump
5 burpee
11s
Donkey kicks
Ww2s
Pause to listen to The Cure, look at the moon, and stretch with Snuff.
Hold plank
Name pax to your left, all do 5 merkins for every miss
Hold Al Gore
Core principles
All do 5 squats for every miss. No misses so we did 10 to celebrate.
Triple check
Around the perimeter of the dry land
Merkins
Monkey humpers
Hold plank for 30 seconds
Numbers, names including FNG Squiggy! Frozen triangle on Saturday, 6am at Dogpile, you can run, ruck or meet at 5:30 for extra credit with Don Draper. Prayers for Wildcat and his family as they enter a new phase of treatment.
NMM
Thanks to Rudy for being a good sport. Go get someone’s Q!! Welcome to Squiggy, who shares his name with a dog that was walking its owner this morning during COT. He hails from NC, works with Belay, and is a Wolfpack fan. Thanks for letting me lead fellas. Have a great day and be good to those around you!
13 men at Heart Break Ridge. Clear Parking Lot.
We borrowed Honeydo’s 5 Cinderblocks from the back of his Truck but poor Honeydo only left with 4 (whole) Cinderblocks.
4 Groups (3 with 3 men and 1 with 4 men).
4 groups of Triple Checks with 1 round of 13 Burpees.
Announcements – Frozen Triangle this Saturday starting at Dogpile at 0600. 2nd Tuesday 2nd F next Tuesday 2/10 at noon at Firehouse Subs – Innsbrook
Prayer Requests – Salt Lick saw the Monks while they were on their journey. He thought the Walk for Peace was for world peace only but was also for internal peace.
NMS – glad to see 13 at Hearbreak after last weeks reduced snow numbers.
YHC did recon the evening before to determine that Pearsons corner should be the location for a safe workout. Sent notices to the DaVille group, one posted and we did the following:
We start with 20 SSH, 10 4ct DQ’s, 10 imperial walkers, 20 lunges (10 ea leg). 10 4 ct American Hammers, 20 flutter kicks, 10 reverse scorpions, 10 alabama prom dates. recover.
Tabata was in order and we did the following 4 minute rotations of 8 30 second sets with 20 seconds exercise, 10 seconds rest. Rotation 1(R1)- Lunges, R2 LBC’s, R3 squats, R4 – Hand release merkins (10 reps then plank for remainin 20 seconds), R5 – reverse lunges, R6- Flutterkicks.
Numberama / Namerama, YHC took us out in prayer.
We then wrapped up to get coffee for a 2nd F and caught up on family business etc.
See you in the gloom soon….Cheers, CB!
YHC and Bullseye met at Reds, one by foot and one by vehicle, to locate the least icy roads around the AO. Salisbury to Kentford, Queenswood over Helmsley, some side loops here and there on clearer roads, back to start for 4 miles.
-Singer
Six salty stalwarts answered the call to post at Hoedown. With the TES lot a skating rink all the PAX found their way to the 3rd Prez parking lot for the beatdown.
Start off heading over to TES to look for anyone who might have gone to the normal spot, catch Handshake pulling into 3rd’s lot for the COP:
SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, LBCs, Merkins, Flutterkicks. Mosey to other lot for a Triple check: HRMs, Heels2Heaven, run the full lot. Back over to YHCs truck to pickup frozen Coupons. Partner up for a Dora: 100 Presses, aka thrusters, 200 block presses, 300 Block swings while partner runs the lot.
With 6 why not another Triple check: Block lunges, WWIIs, run out of lot over to TES and back. Finish with another loop of 3rd and 2 min of Mary. An angel opened up the 3rd lobby for an indoor COT and coffee.
Announcements: Frozen Triangle this weekend.
NMS: Without the wind the 12 degrees was not too bad, and 50% of the PAX were SOP! Thanks to Bodos and the 3rd staff for clear and safe parking lots. The indoor COT and coffeteria were a great way to start the week and month. Considering the weather not much doubt whether Groundhog day means 6 more weeks of winter.
Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
COP #4:
GRAND FINALE:
BTTF for COT:
NMS: Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH
Announcements (SEE SLACK!)