Category: Richmond, VA

  • What a Day

    Plugging in a missing BB.

  • Beatlemania, sort of

    23 strong at Circus Maximus today. That’s just another Thursday for this AO, at least as of late. Great to see pax from 8 years old to whatever Whitedeer is.

    Today was a celebration of John Lennon, as he would have turned 85 today if he wasn’t needlessly gunned down many years ago in NYC.  But he was, so he was honored today with trivia, a listening session of his best songs and general Beatlemania with Kettlebells. However, the battery-powered speaker had other plans. We got through a few songs before the speaker finally ran out of juice and then we had to switch to the phone – a poor substitute indeed.

    Circle up for COP and Beatles trivia with the penalty of Burpees for wrong answers: Introduction, Disclaimer, SSHs. Trivia question 1 for those playing along at home: What city are the Beatles from? Liverpool. Well done Pax. No penalty burpee. Deadman Hang. What year did the Beatles form or what year did they break in America starting off the phenom known as Beatlemania – either year was considered correct. No one knew either. 1960 and 1964 , respectively. The pax Burpeed. DQs. Which member infamously said the band was more famous than Jesus?  Here is where Bootleg took over and showed off his Beatles knowledge. John Lennon said it. And the quote remains controversial to this day. But what many misunderstand is that he was lamenting social decay, not boasting about his band’s success. Next up: Mt Climbers. Next Trivia question: What year did they disband? Bootleg again. 1970. No burpee. WWIIs. What year was Lennon shot? Bootleg again. 1980. No burpee. Merkins. By who? You guessed it: Bootleg again with the answer: Mark David Chapman. No burpee. Recover. Bootleg later confessed to being a self-described geek and Beatles fan. Well done sir!

    Triple check. Beatle Crawl to the end of the parking lot and run back while P2 did Press and P3 did High Pulls. Plank work for the 6.

    More Fun Facts: Light mumble chatter about the “5th Beatle” emerged. It was Pete Best. Drummer from 1960-62. He was dismissed for his drumming, or lack there of, and the band just preferred Ringo’s personality and skills. Pete Best still lives in Liverpool, created the Pete Best Band in 1988 and he collects royalties from the 1995 Beatles Anthology project.

    Back to business: Next round.  Timer runs.  1 burpee at the edge of lot.  P2 did Lawn Mower Pulls and P3 did Curls. Flutters for the 6.

    Next round.  Timer runs and again did 1 burpee at the edge of lot. P2 did Sumo Squats and P3 did Sit & Press. Al Gore for the 6. Recover.

    Line up on the Curb:
    Overhead Pulls.
    American Hammers.
    Swings. 3 rounds.  

    Circle up for Mary: Flutters with press, Box cutters, WWIIs, 60 second leg hold. Aaaaaaaaand time! Recover.

    Numbers. Names.  Announcements: Joey’s Hotdogs on 10/14 at 12pm for 2nd F lunch. Heavy Metal Kettle next week at Circus (10/16). Bring a KB and your grandma’s wig. Bootleg is leading a group to The Bridge on 10/25. Come on out. You won’t regret it.
    Prayer Requests: None. YHC took us out.
    Moleskin: Humility isn’t thinking less of yourself. It’s thinking of your self less. Go do something good for someone else today. And listen to some Beatles. They really did revolutionize popular music. SYITG!

  • What Do We Do?

    First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey

    Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!

    LP 1 – 100 calf raises
    LP 2 – 90 CR/toe taps
    LP 3 – 80 CR/TT/squats
    LP 4 – 70 CR/TT/squats/SSH
    LP 5 – 60 CR/TT/squats/SSH/LBC
    LP 6 – 50 CR/TT/squats/SSH/LBC/AL Prom Dates
    LP 7 – 40 CR/TT/squats/SSH/LBC/APD/Donkey Clappers
    LP 8 – 30 CR/TT/squats/SSH/LBC/APD/DC/Lunges
    LP 9 – 20 CR/TT/squats/SSH/LBC/APD/DC/Lunges/Dry docks
    LP 10 – 10 CR/TT/squats/SSH/LBC/APD/DC/Lunges/DD/Firecrackers

    The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.

    Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style

    Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6

    Prayers – Hermey’s wife, those on the mend like Warby.

  • Back on Track

    Fresh off GTE #59, L Woods took the Q and challenged the PAX to reflect on one question before the beatdown began:
    “What’s one thing you need to get back on track in your life?”

    We then proceeded to work the track for the entirety of the post.

    Warm-a-Rama

    • Side Straddle Hops
    • Imperial Walkers
    • Don Quixotes
    • LBCs
    • Alabama Prom Dates
    • Freddie Mercuries

    The Thang

    1. Indian Run 11s
    Cones marked each quarter of the track. Start with 1 burpee and 10 butterfly sit-ups, increasing reps with each lap.

    2. Four Corners — Round 1 (on track)

    • Cone 1 – 10 Merkins
    • Cone 2 – 20 Jump Squats
    • Cone 3 – 30 Side Straddle Hops
    • Cone 4 – 40-count Mountain Climbers

    Four Corners — Round 2 ( on track)

    • Cone 1 – 10 Pickle Pounders
    • Cone 2 – 20 LBCs
    • Cone 3 – 30 American Hammers
    • Cone 4 – 40 WWII Sit-ups

    3. Quarter Grinder

    • Cone 1 – Bear Crawl
    • Cone 2 – Lunge Walk
    • Cone 3 – Broad Jump
    • Cone 4 – Sprint
      (2 rounds total)

    Mosey Back to the Flag
    Closed with a Circle of Pain, each man calling out and leading his favorite push-up variation to finish the morning strong.

    Announcements: New AO- Bon Air- be there Saturday!, Zombie Run October 25 Smoketree, SOS chili Cook-off mid-late November, Father-Daughter Dance December 6

    Prayer Requests: Each PAX shared one item in their life they needed to get back on track.

  • Four Corners…of DEATH!

    6 HIM decided there was no better way to spend their evening after a long day of work than a workout at The Crossing. Here’s what went down!

    Mosey around the parking lot then circle up for Warmarama which included:

    Helicopters, Cherry pickers, Ukrainian soldiers, Imperial walkers, Tempo Merkins, WWII’s, all in cadence.

    COP 1

    4 corners…of Death

    7 Rounds of exercises, doing the same exercise each round with descending repetitions.

    Merkins: 40, 30, 20, 10

    Squats: 30, 20, 10, 5

    Flutter Kicks: 60, 50, 40, 30

    HRM’s: 20, 15, 10, 5

    Monkey Humpers: 40, 30, 20, 10

    LBC’s: 50, 40, 30, 10

    Burpees: 8, 6, 4, 2

    COP 2: Triple Check

    Bicep curls, shoulder press (each with bricks) while the timer does 20 WWII’s

    Mosey back to the flag to finish off with 50 flutter kicks in cadence.

    Names/Numbers/YHC took us out

    Chaplain once told me if you add, “Of Death” to a workout, it makes it sound extra brutal but the workout was no match for the Pax. Everyone killed it. Glad to see Blues Clues back out for his second week in a row. Keep posting brother! YHC hit 500 post last week. Just wanna say thanks to all the Pax for the motivation and the support over the last 3 1/2 years.

    Thanks for letting me lead,

    House Party

  • No Mosey for You!

    YHC got a chance to experiment with the concept of a “No Mosey Boot Camp Q” today, with the wet grass, dirt, and spiky pinecones to provide feedback on YHC’s performance.

    COP: helicopter, don Quixote, deadman hang, SSH, Ukrainian soldiers, Imperial Walkers

    Triple check #1:

    [Merkins x 10, Angels/demons x 10, flutter kicks x 10 ] x3

    bear crawl from tree to tree, with 10 squats at each tree.

    Triple Check #2: [hand release merkins x 20, flat Side straddle stretch (aka FSSS) x 20, WW2 x 20 ] x3

    Traffic Cone:

    cone swings 10x on left, then 10x right

    side lateral raises using cone on left, then right – 10, 8, 6

    curls on left, then right: 10, 10, 10

    End with some stretching and deep breaths to enjoy the beautiful fall day.

    Numerama, Namerama, Thanking God for his grace even today.

     

  • Cock Ring Coupons

    7 brave would be warriors showed up at the First Watch to witness Señor Frogs monthly Q.

    We very slow moseyed around the parking lot and across River Road to the back side of the church in hopes of missing the sprinkles, but all we accomplished was hiding from the tardy Salt Lick.

    Standard COP- Lots of high level conversation and counting.

    Mosey back to parking lot to pick up some coupons. Someone said he needed a bigger one… Some one else said are these Cock Rings? Attila perhaps.

    Mosey to the bottom of South Ridge Road and back while frequently stopping for WW2’s and Squats.

    YHC took us out with numbers, names, announcements, prayer requests and a short prayer from Psalms.

    Thank You for letting me lead.

  • Ruckhenge 100825

    On this potentially wet morning we had 8 of our RH regulars join for a brief venture into the woods of Larus. We kept the pace comfortable given our men returning from GrowRUCK this weekend.

    Coffeeteria was focused on the building of awareness of our daily habits (Chapter 4 of Atomic Habits). The challenge has been set to identify a habit that we would like to change….permanently and not just fleetingly, a change that will get us closer to being the person we aspire to be. As always some solid humor and good banter was appreciated. Thanks for joining.

    Announcements/Prayers: Congrats to L Woods, NTB and Pad Thai on completing the GrowRUCK this past weekend. By all accounts they represented F3RVA excellently. Prayers for L Woods and the family as his old man deals with a cancer diagnosis.

  • Crash and Burn

    8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down.

    Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup.

    # 1 – DORA
    Run down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers

    #2 – 4 Corners
    Go around always facing the same direction. Round 1 – karaoke, sprint, karaoke, bernie. Round 2 – karaoke, lunge, karaoke, reverse lunge. Round 3 – karaoke, bunny hop, karaoke, step backs.

    Indian run back to the pool.

    #3 – Triple Check
    Runner > Hillbillies > Squats. Went until time was called.

    Announcements – 11/23 Chili cookoff at ALAMO. Waiting on confirmation of reservation, details on slack soon. 12/6 Father Daughter Dance

    Prayers – Excel lost his job, interview with Capital One this morning. Kenny G’s Uncle is in Hospice. glad Hermey is OK

  • Broga Warm Up

    4 men, 1 Broga. 04:30 AM, temperature 70 degrees, breezes out of the southwest at 4-6 mph. Perfect Broga conditions, only problem was there was no Last Call.