Category: Richmond, VA

  • Nutz to Nutz

    25 warriors came out for Lockjaw’s 2nd Carillon beat down of the week.  This is what transpired more or less.

    Mosey to the far circle for COP:

    • Russian Soldiers
    • Helicopters
    • Don Quixote
    • Imperial Walkers
    • SSH
    • LBC

    Mosey back to the Rusty Cage for 7-11s:

    • 7 wide grip pull ups and then 11 dips – three times through
    • 7 dive bombers and then 11 partner assisted bicep curls – three times through
    • 7 regular pull ups and then 11 Captain Thors – three times through

    Mosey to the large field in front of the Carillon and establish a large circle.  Bear crawl counterclockwise and perform merkins of the appropriate amount on the clock face – 3, 6, 9, and 12 while bear crawling in between.

    Line up for indigenous people pole smoker run.  Pax on end does 6 heels to heaven while the rest of the Pax holds 6 inches or at 90 degrees.

    Make the trek down Love Hill and partner up.  Partner 1 runs to the top of the hill while the other partner does lunges.  Swap roles.  Next exercise was broad jump burpees and then polar bears until the Pax reaches the top.

    Partner up with someone of appropriate size.  Partner carry to the top of the embankment, jog down and repeat with different roles.

    Mosey back to the SF and circle up for some Mary.  YHC borrowed a tennis ball from the dog park and threw to Saab who ordered up some Rosalitas.  The ball was passed to Flipper, when Upchuck cut him off and led reverse crunches in such abundance that YHC called it at 7am to do COP.  Upchuck does not like sharing with others.  🙂

    Labrat took us out.

    NMS:

    With a group this size, there is always some mumble chatter.  Rusty cage produced most of it, including this backblast’s title.  Fudd and I were face to face on the dip bars when he shouted “nuts to nuts”.  YHC is glad he didn’t inch his way closer for that set.  Dive Bombers made their repeat appearance and once again required a demo as well as various alternative nomenclature to convey the concept.  “Muffin Diver” seemed to resonate with Saab for some reason.  Must have been the name of the boat where he took SCUBA lessons.

    Fellowship at ETs was great as usual with a wide variety of topics in conversation.  TYA, Bleeder, and Gomer Pyle joined us.  Great to see our Pax on the mend come out for coffee and conversation.

    Announcements:

    • Who has HDHH this month?  That would be this coming Wednesday.  Some talk of doing another brewery run.

    Always Be Tapering,

    Lockjaw

  • Rock the bells

    A PAX of five posted for this week’s Circus Maximus.  We assembled in the pretty parking lot and after some conversation about who might take the Q that morning, we jumped in and started with the following, roughly in cadence:  SSHs, Imaginary Jumpropes, Imperial Walkers, Don Quixotes, Hillbillies, Shoulder Taps, Figure Eights, and Arm Circles.

    We grabbed our kettlebells and moved to the covered walkway adjacent to the bus loop.  We completed an 8 minute EMOM alternating Sit and Press and Overhead Press, targeting 15 to 20 reps each minute.  We followed with another 8 minute EMOM alternating KB Swings and Dead Weight Squats, targeting a similar number of reps as for EMOM one.  We finished EMOMs with a third 6 minute version with Standing Rows and Curls, again targeting 15 to 20 reps per minute.

    We then completed a Weighted Nine, keeping our bells off the ground for 9 minutes – during which we walked with our weights and completed a range of holds, hangs, and exercises.  We finished with a couple of minutes of stretching and then a COT with Attila taking us out.

    Good being with you guys.  Nice mumblechatter, but crappy cadence counting.  Thanks for the opportunity to lead.

  • Carbon footprint

    A pair posted for The Punisher.  YHC and Sonny left our neighboring houses separately and arrived at Holton Elementary with a couple of minutes to spare before the 6:30 PM start time.  Sadly YHC drove to the AO for whatever reason (gloves were in the truck, etc) while Sonny got in a pre-game mosey.

    We left the parking lot for the soggy schoolyard for SSHs, Russian Soldiers, IWs, DQs, and Arm Circles.  We moved to the southeast corner of the school property for a Four Corners variation – 10 Merkins followed by a mosey to the next (northeast) corner for 10 more Merkins.  Continue around the school property counterclockwise doing the same with a finish back at the start corner also with 10 Merkins.  Relocate to the school wall for a Double Check – one holds People’s Chair while the other jobs to the Laburnum Avenue sidewalk and back.  Repeat.  Then another round holding Plank.  Then a final round with People’s Chair again.

    Head around the back of the school for an Elevens round with Dips and Squats – starting with 10 Dips and 1 Squat and working through the sequence until the inverse is completed.  Return to the front of the school for extended Mary with LBCs, Hello Dollys, Rosalitas, Freddy Mercuries, Flutter Kicks, and APDs – various rounds of various reps.  Stretch for a couple of minutes.  COT and YHC took us out.

  • A Rectangle

    YHC arrived with Swirly and EF Hutton stretching and 10 mins left at the gloom. Yes, YHC looked different…..his beard is gone. 19 men arrived for YHC first Q of RAMM and directions were communicated. YHC was thinking, simple route! Run down Grove, return up Monument to Commonwealth and to Mary. 4 milers turn L on Boulevard to Monument, 5 milers turn L on Meadow to Monument and 6 milers turn L on Harrison and L on Franklin to Monument.

    Number-ama, Name-r-ama, Announcements: Upchuck, 10K training team, at The Healing Place after Dogpile, 3 miles this Saturday, 0730.  CSAUP-just find a team and do it!!

    YHC took us out!

    NMS: No RAMM Gears this am. Bleeder and Labrat took off slightly early so they did what they can do. You showed up!  6 milers-off like a rifle shot-nice work, Saab, Dutch, Sippy Cup, Marv, and Swirly with a little extra credit, especially at the end. YHC choose 5 miles. EF Hutton and Offshore, pleasure to run with you men this am. Shakedown, Honey Do, and Upchuck were in similar pack not far behind. Crash-thank you for visiting from C’ville. Lola-just buy it!! Lugnut-good to see you this am! Pucker always shows for RAMM, nice work!! TYA started from his home for an extended run and made COT-60 degrees and he looked like he jumped out of the bath tub!! Wedding Singer and Swirly made COT just as PAX was closing out!

    We have PAX members struggling right now so continued prayers for them.  Way to push yourself this am gentlemen!! We are always capable of just a little bit more!!! Enjoy this day and savor those moments!! This group is awesome and only those who post understand!!

    Loud and Proud!!

    Flatline

  • 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