Category: Richmond, VA

  • Kicking Frogs

    Four spiderlings waiting as long as possible to disembark from their chariots to hear the concise but clear instructions. 2 launched early (for some reason). Off we went for something like this:

    The Route

    • Batcave to shopping center to westham station
    • West on westham station, north on south ridge to the light and turn around
    • 4s return
    • 5s hit Highland and Old Bridge on the way back for 5.3 total.

    Numbers, names, quick COT to keep the rain off the backs of our necks.

    Moleskine

    Small group today. YHC expected it with a thousand servings of Gumbo happening at NoToll. Plus the weather was a good deterrent.

    Water was pooling today. No matter where we stepped it was there. Sippy kicked a frog mid-hop somehow and YHC barely missed the landing. Lucky for that frog today.

    Great to see Noodles out again. The Kotter committed to Bodo’s and didn’t let the weather scare him away. Come back again. Normally it’s dry at the bottom of the mountain.

    Splinter out.

  • A soggy and glorious 1000

    NoToll wouldn’t have it any other way. The rain didn’t scare off a might 18 from posting to NoToll hoping YHC has something better than an Old Glory in store. Well, not much better.

    First, we all pay a 1-burpee toll for Heist’s terrible parking job. Done.

    Mosey to the back lot for very quick COP (not doing 1,000 SSHs) – all IC – SSHs, DQs, Helicopters and we were off and running…to the pavilion.

    THE THOUSAND – 5 exercises, 20 reps each, a run between rounds – 10 rounds. Exercises were: Merkins, Mountain Climbers (2-ct), Squats, Imperial Walkers (2-ct) and LBCs. Run was up to you – most opted for across a field and back. Some (Warby) opted for a lap around the field. Well done.

    Mosey back to the basketball courts for quick work:

    • 10 Donkey kicks on the fence, bear crawl to middle of the court, mosey to end and back.
    • 10 Bobby Hurley’s, skip/bounders to the end, jog back
    • Finally….on your six for Freddies until the bell rings

    COT, Numbers, Names, Announcements, Prayer

    Announcements:

    • 11th Anniversary workout at Dogpile this Saturday 0630 start I believe – check Slack.
    • Friday 9/26 – CSAUP Lite – at the Alamo at night – give a HC if you are posting.
    • Still collecting shoes and shorts for Nancy to send to Safari the Beast – any shoes
    • Grow Ruck in November (first weekend) see NTB and L Woods

    NMS:

    Love the magic number #18 today. That was YHC’s baseball number. Appreciate you fellas coming out in the rain and celebrating my 1,000th official, documented post with F3 today. It has been a great pleasure and I look forward to 1,000 more. Thank you for the fellowship, the strength and the motivation that you all provide.

    No More Gumbo For You!

  • Cops are out at OHES

    A Q was abandoned for a good cause in the late hours of the evening. Rain came early and was relentlessly falling. 4 HIM’s wanted to fart sack, but what felt like a drug deal for some hard clay blocks needed to happen this morning. Woodsman brought the goods, Dumar and Hermey brought the truck. According to the Police Officer admiring peak male fitness, here is what transpired…

    Mosey around the bus loop and some light stretching to feel invigorated. Lined up for a Light pole Build-A-Beast/Pyramid thang that YHC came up with as he drove to OHES…

    ROUND 1
    Light Pole (LP) #1 – 7 squat bicep curls
    LP #2 – 7 squat bicep curls, 7 skullcrushers
    LP #3 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows
    LP #4 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows,
    LP #5 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats
    LP #6 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats, 7 KB Swings
    Go in reverse order, dropping the exercise from LP#1 and so on

    ROUND 2
    LP #1 – 7 thrusters
    LP #2 – 7 thrusters, 7 bicep curls
    LP #3 – 7 thrusters, 7 bicep curls, 7 jump squats
    LP #4 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos
    LP #5 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows
    LP #6 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows, 7 Squats
    Go in reverse order, dropping the exercise from LP#1 and so on

    Finished it off with each HIM calling a 30 second AMRAP excercise

    11 year convergence Saturday 7am Dogpile
    Ruck CSAUP 9/26 8 PM to 12:30 AM at Alamo

    Prayers for JJ healing and Hermey’s friend who’s family member lost battle with cancer

  • 17 Strong

    The WestHoe renaissance continued as a PAX of 17 assembled in the rain to HBR for bus stop covered beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • At each school door (5), do 20 HRM, 30 squats and 40 LBCs
    • 3x check with run, FK and WWII sit-ups
    • Find a wall – 3 sets
      • 15 wall sits with alternating air press, milkers, Muhamed Ali’s
      • 20 PLTs
      • 10 Mike Tyson
    • Mosey back to parking lot, stopping to do 20 dips
    • COT with YHC taking us out

    Great day on the west end with 1 clown car, 3 father/son pairings, 2 Rogers (really 3 with Fudd), and a couple of Houses.  Strong numbers and not much mumble-chatter once the reps started to pile up.

    Plenty of announcements with Convergence on Saturday at 6:30 am.  October 4th could be busy with service opportunities.  Mr. Rogers and Blue Moon setting up a table in Maymont for a suicide awareness event and Gomer rebuilding a handicap ramp for a non-profit.  See Slack.

    God is good all of the time!

    Attila

  • Grab Your Partners, Now Do-Si-Do

    Beautiful morning for a hoedown.

    Warm Up: Stretch Circuit, Arm Circles, Circle Arms, Mosey

    • Phase 1: With partner, 300 curls with blocks (one working, other moseys)
    • Phase 2: Same as before, now 400 squats with blocks (one on, one moseys)
    • Phase 3: Same, but 200 American Hammers (see above)
    • Phase 4: After mosey, Burpback Mountains (80 burpees together, partner sprints 3x up incline and back).
    • Phase 5: Motivators (or Man Killers)

    COT

  • Runners Anonymous

    Bullesye chose a flat route, Singer followed. 4 miles logged around Robious Landing, River Downs North.

  • Two’s Company

    Bulleyes and YHC dusted off the running sneakers and logged 4 miles – Twin Team -> Ellesmere -> Mount Hill and home. The 4 miler pace is a good pace for casual conversation, we’ve been working on it for years, perfecting it one might even say.

    -Singer

  • 2 Kettlebells, 1 Beaver

    1 HIM emerged from the gloom onto PFP with a couple of kettlebells and no big plans for this mornings Mammoth Balls. Beaver got a little crazy and performed a plethora of exercises, some of which might be included in this IPCs Week 2 “8 Track” routine.

    Have a blessed day everyone!

  • Spineless

    11 noble warriors embraced the deep gloom of another Monday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
    • Curb crawl – up to 5 merkins and back down to 1
    • Mosey to the bus loop and find a pole – 4 sets
      • 15 pole sits with alternating air press, milkers, Muhamed Ali’s, and LaLannes
      • 20 pole smokers
      • 10 Mike Tysons
    • Mosey to the back of the school – 5 Bernies on the small hills
    • 3x
      • Run, HRM, WWII sit-ups
      • Run, FK, crab cakes
    • Mosey to the front of the school for some Mary
      • Crunches
      • APDs
      • FM
    • COT with YHC taking us out

    A different set of faces at The Deep today, but still great work from the PAX.  Luckily we did not start until Gomer came in on 2 wheels as hot as the July sun.  Otherwise, there may have been casualties. 

    Plenty of announcements with Convergence on Saturday at 6:30 am.  October 4th could be busy with service opportunities.  Mr. Rogers and Blue Moon setting up a table in Maymont for a suicide fundraiser and Gomer rebuilding a handicap ramp for a non-profit.  See Slack.

    God is good all of the time!

    Attila

  • Snuff Underground: Ghost Flag

    3 NOS pirates raided the Alamo and planted the Ghost Flag with 15 SOS.

    The music was loud and everyone was on edge. Warmarama with SSHs, DQs, helicopters, imperial squat walkers. A request to turn down the volume so as not to offend the neighbors.

    Mosey to the courts for some Cocaine Bear crawls with ascending mirkins. Run it back with lunge walks and ascending squats. YHC didn’t drive to the southern reaches to quietly Q, so we had to take it to the club. Snuff Underground isn’t one venue, it’s a state of mind.

    Mosey to the tunnel where the acoustics were good and the sounds of exertion were contained. Cranked it back up with a triple check with WW2s and jump squats.

    The beat was pounding for some wall work Pigskin-style: hoedowns, donkey kicks and balls to the wall, 3 rounds with a dirty hookup at the end.

    Surround sound for 100 LBCs, flutters, planks and some stretching.

    Last triple check with heels to heaven + lunges. Mosey back to the flag for a few burpees.

    COT and prayers. That we may all lead by example; in our homes, our families and our communities.