Category: Richmond, VA

  • Gung Hay Fat Choy!

    13 Chinese (or partial or none) fighters rolled into the The Creek for a Chinese New Year party that went something like this…

    Mosey around the church building running backward for the first length, forward for the second length, backward fro the third length and forward for the final length.

    COP – All IC – 50 SSHs (different cadence… see below), 50 LBCs, 20 merkins, 20 copperhead squats, 20 crab cakes, 20 imperial walkers, 10 don quixotes, arm circles.

    Year of the Dog (curb crawl)

    Curb crawl with (dog crawls are kinda like bear crawling, right?) 11s with merkins and flutter kicks on each end.

    Chung-Kuo (the Middle Kingdom)

    • Do four 4x4s at the first corner while facing the building
    • Run to the first corner and do four 4x4s facing the building
    • Run to the second corner and do four 4x4s facing the building
    • Run to the third corner and do four 4x4s facing the building
    • Return to the first corner and do four 4x4s facing the building

    The PAX went to pick up the six and completed the exercises.

    • Do one 4×4 at the first corner while facing the building
    • Run to the first corner and do one 4×4 facing the building
    • Run to the second corner and do one 4×4 facing the building
    • Run to the third corner and do one 4×4 facing the building
    • Return to the flag and do one 4×4

    Lo Mein

    • Plank up side-by-side
    • Last person army crawls (gets “lo” and noodles their way through) under until all of the PAX has cone

    Back to the flag

    • 20 IC flutter kicks

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements

    • Breaking Bread this Sunday evening
    • 2nd F gathering at Rise & Shine Diner on Thursday mornings – Wild Thing leading the charge!
    • EH guys as the weather warms up – let’s get guys back with the PAX!!

    NMS

    YHC remembered earlier this week that today was the Chinese New Year. Being that YHC is half-Chinese (Dad is Chinese, Mom is German/Welch), it called for a workout based on that theme!

    The PAX stormed into the parking lot with a purpose. Rounders rode up to an ovation on a bike (with child seat attached in the back). Someone asked if he had given YHC a ride to the workout. Minimal laughter on that one… We were all glad to see Rounders back since his work has prevented him from coming in the mornings. He always helps us take the workout to the next level!

    YHC took liberties to give some family history during the COP. YHC’s grandparents (Dad’s parents) met “on the boat” in transit from China to the United States in the early 20th century. YHC’s grandfather was in the first class part of the boat and his grandmother was in the lower class part. Filet mignon was being served in the first class part but YHC’s grandfather wanted rice and vegetables so he found a way down to the lower class area. Who did he sit next to? The woman who later became his wife and YHC’s grandparents! It was like the Titanic romance story but the ship didn’t sink!

    YHC then shared that his Dad wanted him to blend into American culture and that is why he didn’t learn the Chinese language. YHC only learned a few phrases and one was “Gong Hay Fat Choy.” This is said on the Chinese New Year as a way to wish someone great happiness and prosperity.

    After all that was shared, YHC alerted the PAX that his Chinese background would make it into the rest of the fun (even if it sounded borderline insensitive at points but I can go there since I have China in my blood!).

    YHC called for SSHs as the first exercise and renamed them “jumping chop sticks.” He also shared that he would be seeking to give the Chinese blessing of great happiness and prosperity through the IC. He proceeded to replace (1-2-3…) with “Gong Hay Fat Choy.” YHC didn’t realize how much energy it would take to call out all 4 syllables for the full 50 SSHs IC. That almost destroyed him out of the gate. But, we all rallied.

    The “Year of the Dog Curb Crawls” provided ample pain for the PAX. Hardywood, as expected, crushed the effort. Opus wasn’t too far behind and he demonstrated his increased bear crawling ability! Mudface called out the fact that he was trying to teach his sons to be more culturally sensitive but this workout could set them back years. Aye!

    The “Chung-Kuo” 4×4 throw down also gave opportunities for muscle failure and fun! Chung-Kuo refers to China as the “Middle Kingdom” and the Chinese belief that they are the center of the world. It is the Chinese and then everyone else. Hardywood commented, “They were the Millenials before there were Millenials!!”

    The 4x4s turned toward the center to pay respect to this middle kingdom… Wild Thing more than kept pace and showed that the double respect (killing it in his 60s) is well-earned by this brother. A few of 2.0s set a lot of the pace and kept everyone on offense for the whole deal.

    The “Lo Mein” exercise was originally going to focus on the crawl but someone shouted out that we would be forming “The Great Wall of China” and that is what we did! There was an odd break in the wall at one point as one of the 2.0s didn’t line up shoulder-to-shoulder. The dynasty would have been threatened by that hole but, alas, we did not have to worry about that this morning.

    We ran out of time or we would have fired up “Beef with Broccoli” for one of the final exercises. It would have been “Partner up. One of you is Beef. The other is Broccoli. Partner carry as far as you can go around the building and then switch. Keep switching until you have made it around the building.”

    The whole PAX came to play today and earned every bit of pain and strengthening along the way. I couldn’t be more proud of this crew. I also couldn’t be more grateful to have the opportunity to be on this team with so many men who are seeking to reject mediocrity and the “sad clown syndrome” that pulls at every single one of us!

    Go eat some Chinese food and celebrate! Call out “Gong Hay Fat Choy” but please do not do SSHs while yelling it in public!!

    The Carpenter

  • Mega Beast

    YHC was joined by 2 powerful men to greet this warm February morning.  Honeymoon was promised some mileage if he posted at TwinTeam instead of RAMM so off we went, need to get those CSAUP miles in.

    Mosey across the wet field to the front of the track entrance.  Stop for a quick warm-up, YHC tried Shakedown’s method of just starting cadence without naming the exercise and Gumbo nailed SSH to start, not much mystery there.  Add some DQ and IW

    To the track for the Mega Beast – run 100 yds – 6 reps, another 100 – 6 reps, another 100 6 reps, run final 100 to the start then reverse.  Just like the beast but with 100 yd runs instead of 25 yds. 1/2 mile per round.  Exercises were merkins, squats, Freddie Mercury, Mountain climbers, Carolina dry docks and cross leg lift (alternate legs).   A little time left to mosey around to the playground and complete one standard round of the Murph – 10 pullups, 20 merkins, 30 squats.  Mosey the long way around the school with a bonus lap around the cars to round off the 4 total miles.

    NMM

    Great to be joined by Honeymoon and Gumbo this morning.  They crushed the mileage, and as Gumbo mentioned as we finished up, that’s a new version of 5K the Hard Way (minus the last 0.1 mile).  To go along with The Carpenter’s Chinese Year of the Dog theme at The Creek today, Honeymoon nicknamed this one the Super Bitch.  I don’t know when the last time I got 4 miles at a boot camp was, possibly an Old Glory?  Unfortunately some weather related EH’s didn’t pan out but hopefully this taste of warm weather will open up the EHing and hibernators.  We thought we had a rogue short bus driver joining us since he parked awkwardly behind Gumbo but he stayed in the bus as we left the parking lot.  Maybe another day.

    I always appreciate the opportunity to get out and lead, along with the opportunities we are all given each day to enjoy our family and friends.

    Have a great day.  Everything is coming up Rosie.

  • Howl At The Moon

    EF filled the tank, packed a lunch, headed down south to Timberwolf and was greeted by one New Market gentleman.  With no Q on the sheet, a hot potato was in order.

    Here’s how it went down.

    Long mosey around parking lot and school

    COP (IC)

    • SSH
    • DQs
    • IWs
    • Flutter Kicks
    • Merkins
    • Copperhead Squats

    Mosey to football field

    Escalator (Add 10 yd run between each exercise)

    • Burpees x 5, run back
    • Burpees x 5, Lunges x 10 each, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, run back
    • Burpees x 5, Lunges x 10 each, WWIIs x 15, Monkey Humpers x 20, Jump Squats x 25, Hand Release Merkins x 30, run back

    Mosey to Track

    Mary – Box Cutters, Freddie Mercurys

    Toss to Honeymoon

    Mosey around track around to benches in front of school

    • Dips x 20 IC
    • Incline Merkins x 10 IC
    • Decline Merkins x 10 IC

    Repeato

    Long mosey lap around school and parking lot back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    With no Q on the sheet YHC figured he’d better think of something on the long car mosey down to Tomahawk Creek Middle School.  Sure enough, upon arrival and with only 1 other member of the PAX, YHC’s quick plan was put into play.  Mumblechatter mostly centered around the many excuses of Honeymoon’s New Market brethren, the dampness of the football field, and the tragedy yesterday in Florida.  YHC is reminded how important it is to spread F3.  There’s probably no absolute solution for the tragedy in Florida, but YHC is certain that positive male leadership influencing the lives of troubled 2.0s can help.

    ANNOUNCEMENTS

    See other BBs

  • Wheelbarrows, Indian Run, and Bear Crawls!

    13 Strong resisted the Fartsack this morning to come out for some fun!  Here’s how it went down:

    -Mosey around the block

    COP

    Side Straddle Hop X 15

    Merkins X 10

    Flutter Kicks X 15

    LBC’s X 15

    Partner up for Wheelbarrows heading south to the end of the school building, followed by 10 burpees, plank up.

    Mosey to the black top for triple check:  Bear Crawl to fence, run back.  P2 Flutter Kicks, P3 Balls to the Wall.

    Indian Runs around the block:  Q throws out PAX member name, Pax member chooses 1 exercise X 20 eaches.  Hardywood (Hand release Merkins, 10 with Right leg up, 10 w left leg up), Wedding Singer (Mtn. Climbers, 2 count), DK (Monkey Humpers), Kubota (Captain Thor’s/Catholic Doors, right Keymaster?)

    Mosey back to South End of school:  Wheelbarrows heading North this time, half way switch to bear crawl

    Mosey to the Blacktop:  Bear Crawl Race to the fence and sprint back (Hardywood to the gold medal).

    Back to Flag, Ring of Fire, Numberama, Names, YHC took us out (thanks for the well wishes guys)!

    Moleskin:

    What a great way to start this Thursday, YHC appreciated the opportunity to lead 45MOM for the first time!

    Enjoyed working with BT, Wedding Singer, DK (not spit, sorry about that dude), and Swirly.

    Catholic Doors will keep me laughing all day long Kubota, good one man!!!  You guys have a great day!

    Announcements:

    Lockjaw = Please keep his family in your thoughts and prayers (after his father-in-law passed two days ago).

    Fudd = Likewise, please keep his sister and family in your thoughts and prayers….

     

  • 364 days of MANN and counting

    8 Regulars show up to celebrate DaVille’s version of a KB AO for the last year.  Two Shovel Flags were planted and the PAX got to work.

    This how it when down

    Mudface took the Q

    Mosey to the Quad in-front school W/O KB’s

    COP (IC)
    • SSH
    • Arm Circles (forward)
    • Merkins
    • LBC’s (1 to be exact)
    • Arm Circles (backwards)
    THANG

    Mosey back to the parking to pick up KB then head to the grassy area

    Ring Around the Rosie – PAX sits in a circle. KB’s are past around one direction until the Q called switch then went in the opposite direction

    Tempo Series – Q demonstrate the tempo for the following set of exercises: Goblet Squats, Right Arm Row, Right Arm Row (KB front facing), Clean, Press. Tempo count 4. Rinse and Repeat with left arm then continue till Q called time

    Spit took the Q

    Mosey to the field in-front of MANN Drive

    Bridge of Kettlebells – Instend of using people like in the bridge of hate, PAX passed three KB’s (40lbs, 35lbs, and 30lbs) down the line. Once the first person in line passes all three KB’s, they run to the end of the line to start again. Rinse and repeat till the PAX reached the School’s sign then head back.

    Bear & Bells – Get on all fours (like you are doing a bear crawl) with the KB on the grass between your knees or feet. Reach between your legs and pull the KB across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field. After every five reps, complete 5 KB Burpees

    Mosey to SF

    5 MOM with each PAX member choosing an exercises to complete. Exercises were as follows: Goblet Squats, Single Arm KB Swings, Halos, Tempo Merkins, Merkin Rows, LBC’s, Snatches, and Good Mornings.

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC can’t believe just this time last year Daville was adding it’s 4th AO and 2nd KB workout in F3RVA. There have been a lot of great memories over the last year. YHC would ask that everyone who comments on this BB to leave theirs.

    Highlights from today:

    • Both Mudface and YHC were excited to Q this anniversary they decided to show up early (not quite Swirly early but 12 to 15 minutes I would say pretty early for two guys that leave 2 minutes away)
    • YHC thought Carpenter was only using a 20lb KB and ask if him would like a 25lb one. He was quickly corrected with the “stare of the pastor”.
    • No Idea and YHC continue their heckling of Mudface during the COP. Especially after he called for “10 big and 5 small” on the arms circles but did the opposite.
    •  The PAX doesn’t know how to make a circle
    • Helix keeps showing us how it’s done in regards to form. The Tempo Series was just another great example of this.
    • YHC needed to explain the Bridge of Kettlebells better. The PAX didn’t know to get up and run at the end
    • The Carpenter is still a best with bear crawls even when you add a KB in the mix
    • Glad to have Pick 2 back after his trip to GA last week
    ANNOUNCEMENTS
    • Breaking Bread is open for March

     

    SPIT ON THAT & MUD THAT FACE!!

  • Two of US

    Lockjaw’s 11 came forward for a rare Lockjaw Q of WDog.  Here is what transpired.

    Mosey to the far large circle in front of the Carillon for COP.

    • Arm Circles
    • Helicopters
    • Don Quixote
    • Hill Billies (J-ville hop optional)
    • SSH
    • Copperhead Squats

    It’s Valentine’s Day.  Find a date (partner up) and mosey back to the Rusty Cage.

    • 7 pullups, 7 jerkins X 3 times through

    Mosey to the outdoor stage platform.  Keep a partner faithfully or be a swinger and find a new one for Touch a Tree:

    • Find 1 tree, then 2, then 3 while partner does box cutters.  Switch between sets.
    • Find 4 trees, then 5 while partner does scorpions.  Switch between sets.
    • Find 6 trees while the partner does derkins off of the stage.  Switch.
    • New trees for each evolution for a total of 21 unique trees.

    Mosey to the halfway point in the big field in front of the Carillon for “menage a trois” triple check forming groups of three.

    • Flutter Kicks
    • Captain Thor
    • Run to the end of the field and back.

    Ditch the third wheel and perform:

    • 25 PLT x 2 for each partner
    • 20 plerkins x 2 for each partner

    Line up behind Keymaster and indigenous people run back to the VSF.

    YHC took us out.

    NMS:

    A Velentine’s Day special partner workout.  The title of the backblast refers to a Beatles deep cut song off of “Let It Be” that I randomly stumbled across on the radio this morning.  This is my favorite song from “Let It Be” and the song supports the partner theme while the album title supports moving on to new chapters in life, so it really fits.

    My father-in-law passed away last night.  I really appreciate everyone who has reached out with care and support in recent weeks.  In times like these, one really takes account of what they have and these relationships are some of the best.  Thank You.

    Go forward today and be the best version of yourself.  Be patient, thoughtful, and live for the day, leaving nothing for tomorrow.

    Time to Taper,

    Lockjaw

  • Ménage a Triple Check

    A studly threesome of SOJ regulars posted this beautiful Valentines morning to prepare for the day with a beatdown. YHC obliged as follows:

    Mosey to the front of the school for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • Merkins
    • LBCs
    • Flutter kicks

    THANG

    Triple Check #1 – at front sidewalk of the school the first triple check consisted of Monkey Humpers (in the spotlight), Box cutters and a run around the Parking lot.

    Mosey to Love Hill for Triple Check #2

    Triple Check #2 – merkins, freddie mercuries and run up the hill and back.

    Mosey to basketball courts

    14s – jumps squats and LBCs (13-1) run across the court stopping at half-court to do 1 Burpee, then 12-2 at the other side. Repeat back and forth until 1-13 and finish with 2 Burpees for 14 Burpees total.

    Mosey to side of school for Triple Check #3

    Triple Check #3 – APDs, Pickle Pounders and Hello Dollies.  Switch after 10 Hello Dollies.

    Mosey long way around the bus loop to the Flag for:

    • Plank-Merkin ROF (15 and pass)
    • Six inches-Leg lifts ROF
    • American Hammers IC
    • 1 minute of Superman

    Moleskin—

    Another great morning in the gloom. Had some partner exercises planned but I’m always ready with an audible so this the ménage a Triple Check with lots of Honeymoon Suite exercises.  Rosie and Bobber killed it as usual.  Well done guys!

    Not much mumble chatter. All business!

    Having to do Monkey Humpers in the spotlight of the truck and bus was wonderful.  I’m sure they appreciated the view!

    Thanks for letting me lead. Always a pleasure.

    No more Gumbo for you!

    (more…)

  • Wait, what?

    11 samurais of the gloom posted at No Toll this morning for a Shakedown ground and pound.

    COP

    Arm Circles x 10 small 5 big forward/backward

    Windmills x 10

    Russian soldiers x 10

    SSH x 15

    Merkins (Pax had to guess) x 10

    LBC x 10

     

    Long wet mosey around the back field and back to the dry parking lot

    AMRAP

    7 minutes of 10 copperhead squat, 10 V-ups, 10 Hurpees

    3 minutes “rest”: Wilson’s wife, Fudd’s wife, lunge stretch 2xper leg

    7 minutes of 10 2-count lunge, 10 2-count mountain climber, 10 Merkin

     

    long mosey around other field and back to the parking lot

    4 corners: 10 merkins, 10 copperhead squat, 10 Burpee, 10 jump squat, over the pile of mulch x3

     

    Back to the flag for an American Hammer ring of fire, Rosalitas, and WW2s

    CSAUP – you are signed up so so figure out what team you are on

    Wheelbarrow took us out

     

    Lots of laughs and mumblchatter this morning directed at my inability to count cadence, remember what I’m doing, and all that – add in a text from home about a sick kid (only had my phone as a timer – good timing ) and you had a distracted Q this morning.  Contrary to several questions, this was not my first time… lol

    Good times with good men – thanks guys

     

     

  • Do Not Let the Cobwebs Fool You

    The Q arrived with cobwebs and yawns.  The PAX quickly learned not to let that deceive them.  The short BB does not give this beatdown justice.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • Unknown number of DQ as the mumblechatter overtook counting
      • 25 helicopters (at least that was the goal in the midst of continued mumblechatter)
      • 10 2x merkins
      • 20 2x LBC
    • Burpee march in the parking lot, total of 60 burpees, 60 WWII sit-up and 60 2x flutter kicks
    • Mosey to Heartbreak Hill – 10 sprints up the hill
    • Mosey to the playground on the corner of the track for 11s with pull-ups and Lt Dan
    • Mosey back to the parking lot with a Bernie up the hill to the parking lot
    • COT with YHC taking us out

    Today’s burpee march was a celebration of YHC’s beloved UVA hoops team.  We did 4 sets of 15 burpees.  15 celebrates the recent winning streak, while 4 is the ultimate goal, as in a Final Four.  Usually I mix in APDs with a burpee march, and today I celebrated VT with my APD count.  There were 0 APDs, as in 0 national championships at VT.

    There was much mumblechatter and a loss of count during the COP.  It continued through burpees, but for some reason ceased when we hit Heartbreak Hill.  In light of the dissipated mumberchatter, YHC showed mercy on the PAX.  There was no tunnel of love (looking at you Viral) at the bottom to Heartbreak Hill.  Recent rains have not been kind to the AO.

    I do want to salute Offshore.  He required very little assistance on the pull-ups.  That was impressive as the 11s were a solid beatdown.  Finally, good to have Loose Goose back in the saddle.  I was growing worried that he was abandoning us and joining the legions of Short Pump farksackers after he started the workouts at this fine AO.  Do not be a stranger brother!

    God is good all the time!

    Attila

     

  • Beware the Wounded Animal

    8 pax in the parking lot this morning at go-time with 1 ghost car….Circle K was already out presumably running.  The rest of us got going with the parking lot tracers and we picked up Mr. Rogers along the way (KOTTERS!!!!)

    Parking Lot Tracers

    COP

    • SSH
    • Helicopters
    • DQ
    • Arm Circles

    THANG

    • Track work the hard way AND Touch a Circle K-  Pax makes their way around the track at whatever speed they like, stopping at the top of every 5 minutes for 20 merkins, 20 squats.  Bonus stations at pullup bars and bleachers for those feeling inclined.  Repeato X5.  ALSO, if anybody spots Circle K:  announce to pax and all pax run up and “touch a Circle K”.  Thanks to Pick2 for being the timer.
    • Touch a bus:  Partner up, first partner runs and touches 2 buses while second partner does 20 squats then holds People’s Chair, then swaparoo.  Next round is 4 buses and 20 merkins, hold plank.  Final round is 20 squats/people’s chair.  Everybody touches every bus!
    • Indian run to flag, Mary of LBC’s

    NMS

    So, as Spit pointed out this morning, it has been about 3 weeks or so since a Lab Rat Q.  I have been battling thru some back stuff and I am still trying to figure out what I can get away with doing.  Looking at the Q sheet yesterday and there was a big open hole at DaVille, but highlighted with Spit’s name around it….SNAG!  Track work the hard way was the perfect call, since it would allow everybody to pace themselves, and me a chance to figure out what wasnt going to rip a hole thru my back….which worked out (mostly) pain free.

    I figured Circle K would be around eventually so he could get that data point, so I figured we may as well have fun with it.  “Touch a Circle K” happened pretty quickly, as he came up on the track just as we started going.  It was a grand time as THE Circle K was trying to figure out why everybody kept touching him.  Good stuff.  Comment of the day was courtesy of Emoji, when I explained what we were doing with “touch a Circle K” and he responded with “what’s a Circle K?”  Thanks for being blonde, Emoji!

    Lots of merkins and squats, because Lab Rat’s back allowed them.  NO burpees, bear crawls, or American Hammers, ’cause no.

    Awesome to have our numbers back in the double digits this morning, even if we had several combinations of LIFO today….but I am in a good mood, so we will let them all slide.  Solid work by all, and thanks to Mr. Rogers for taking us out like a BOSS.

    Apology of the week goes out to Circle K for getting touched, but we do appreciate you being a prop in our reindeer games.

     

    Lab Rat apologizes…