Category: Richmond, VA

  • Circuit Saturday

    4 men posted at Dapile with some good weather. Corned Beef brought his bag of tricks and the PAX decided to hot potato the Q.

    Opus Q:

    COP – various exercises

    Dora – partner up 50x jump squats, 100x merkins, 150x lbc

    Corned Beef Q:

    mosey to basketball courts, setup a 4 corner circuit. C1 squats, C2 flutter kicks, C3 merkins, C4 75x jump ropes (timer)

    Phonics Q

    Partner up; p1 pull ups/dead hangs, p2 running jump ropes (timer). Rinse and repeat 3x.

    Bulkhead Q:

    Mosey back to flag. Ring of fire abs. Ring of fire squats. Some broga sun salutations to close out.

    Numbers, names, Opus took us out.

    Good 2nd F at Local Cup

  • A Slim Birthday

    Fifteen noble warriors rolled the dice that we would stay moderately dry today.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Superman meets a prostitute (form the figure S on the field doing 10, 20, 30, 40, 50, 60 reps of an exercise at each point, repeating on the trip back)
      • 110 HRM
      • 180 WWII sit-ups
      • 210 CDD
      • 200 monkey humpers
      • 150 LBC
      • 60 APD
    • 3x check
      • Run
      • FK
      • Squats
    • Lap around the football field
    • Mary
      • Cross crunches, each side
      • WWI crunches
      • H2H
      • Irish hammers
      • FM
    • COT with YHC taking us out

    HBD to Slim Pickens!  For those that could join, a post-workout 3rd F at Lola’s, not Starbucks.  The Gridiron was surprisingly relatively dry today.  Good work all around.  Continued prayers for good health and for those in the job market.

    Convergence on Thursday at 7 am at Mary.

    God is good all of the time!

    Attila

  • 11s

    Machismo blasted the group late last night noting a quick exit to take his son to an early morning soccer game and the AO responded. There was plenty of mumble chatter about how we can support motivate and encourage those in our charge and the early Saturday start coupled with the 45 min. Std boot camp proved just what YHC needed.

    The pax marched down to Riverside School for warmerama

    ssh, DQs, mountain climbers, merkins, etc.

    next ensued 2 rounds of 11s with dips and step ups and ww2s and burpees under the pavilion.

    Bttf for Mary and a little tibata.

    sitting at the soccer field writing this backblast waiting for the game to start. Let’s keep on getting up for our children and putting the work in at home. Talks of an F3 campout father and children were had.

  • Lake Loreine and where ever the Ruckers went

    Westhoe continues to grow and we are make use of every AO we can. Currahee has transformed from a couple dedicated runners to a full on Run/Ruck AO. Today we had 14 PAX and 3 crotch sniffers join in for this week’s installment of tour da Tuckahoe. Route was Lake Loreine we an add on. 5.25 miles if you did posted route. A few back to last and a few skipped turns made sure no one had same mileage. As for the ruckers.. They tucked the big square around Raintree. Mumble Chatter was epic.. But it’s a mobile COT.. so have to show to know.

    If you wasted this much time reading this..then you have 30 extra seconds to go text a pax member you have not heard from in a few months. It might be just what you both need to get through the week. Just go do it.

    V/r

    John (Gypsy) Boles

    SYITG!!

    Oh yeah.. T-Claps to the SOJ crew on the Daddy Daughter dance set up. Way to go on bringing the 2.0s into your Centraca. 👍

  • Hardest Mile

    YHC was going to attend Timberwolf on Thursday but travel kept me in the fartsack. Hearing stories of the Funnest Mile, I felt like I missed out. Yeah, No! But we started one and then quickly diverted.

    *The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    Mosey over to villages for a Build a Beast.

    1st round 6 squats X 6 stops on a roadway about 100 yards. 2nd Christian McCalfraises, 3rd LBC’s, 4th Flutters, 5th Merkins, 6th Plank Jacks.

    6x6x6 just the way it should be.

    Announcements: Chili, Daughter Dance, Breaking Bread, The Bridge.

    Prayers to the Midlo HS family who lost their freshman son this week.

    YHC took us out in prayer.

  • The Fire Marshall has Tunnel Vision

    6 Swole Studs gathered on a warm morning to see what WestHoes newest AO had to offer. According to the Rabbits that ran by this is what went down more or less.

    Gomer Q. Welcome. Gitty up start: 8 Burpees. Mosey to the Tunnel. 10 Merkins at each overhead bulb. Mosey to the Tennis courts for a short COP, all IC: Mountain Climber x25, Turn & Bounce x10, DQ x10, Deadman Hang with VMI extension, LBC x 15, uphill LBC x 25, L leg straight LBC x 15, R leg straight x15, both legs six inches x15, both legs 45 deg x 10, both legs 90 x 10, APD x10, Tuscaloosa Trailer Park Twister (uphill) x10.

    Roger Roger Q. Mosey to the big parking lot. Triple check. Jump Squats + Box cutters. Merkins + Flutter Kicks. Mosey to the basketball courts.

    Atilla Q. Ark Loader: Bear Crawl, crab walk, Lunge walk, sprint. 4 corners: Burpees, HTH, WW2, Merkins and reverso. Mosey BTTF 10 Burpees. Flutter Kicks, Freddie Mercuries, Stretching.

    Blue Moon took us out. Prayers for those seeking jobs. Healthy pax and families

    NMS – Eschewing Members Only as it sounds too exclusive and various offered aviation terms or other euphemisms Roger Roger settled on Tunnel Vision – because you know, we are so focused on our goals.

    TIL that there are 400 LI batteries in the cabin on each flight. For years YHC and other road warriors are responsible for at least 5-6 (laptop, tablet, phone, small battery backup, large battery backup, headphones, etc) so its easy to do the math. The issue is that many are very cheaply made with minimum standards and more importantly if they catch fire (daily – at least one) they are difficult to extinguish while in flight as the airlines in their infinite wisdom wont let us crack the windows to vent to atmosphere like you can on a spacecraft. And it turns out there is only so much baking power carried on each flight. So silly.

    Also we found the nearest AED at the pool safely behind a fence that we need something bigger than a pickup to knock down. Luckily YHC has a lot of experience with heavy equipment – if you know what I mean – and there is a Bobcat supporting the construction work.

    Get Some!

  • Gumbo flavored Coffee – it’s a new fad

    8 Lounge-seekers posted to Twin Team and after a poorly disguised fake, YHC attempted to abide by the Lounge rules – sort of. A few exercises are under review by the rule committee and YHC may be in probationary status, but I stand by my interpretation of the rules. To be determined.

    Mosey to the newly very well lit bus loop cul de sac for COP, including a little counting and a little broga.

    THANG:

    Proper Dora – no, that’s not a burpee. Pax 1 has option – run the bus loop or do stationary exercise as the timer; Pax 2 complete a set of 2 merkins, 3 jump squats and 4 SSHs = 1 rep. Add up to 50 reps.

    Wall work – 10 donkey kicks, lunge to hydrant, plank, WWII, lunge back. 20 DKs, high knees to hydrant, plank, WWII, high knees back. Mix in some wall sits.

    Jacobs Ladder – run to second hoop and do 1 WWII, back – 3, and count up to 8. Each time to pass the 1st hoop do 1 merkin and 1 jump squat — again, not a burpee.

    Mosey back to the flag for 5 minutes of Mary

    Numbers, Names, COT, YHC took us out and coffeeteria

    Announcements:

    • Chili Cookoff Sunday – 1 entry spot available. See Heist or Slack
    • Thanksgiving Convergence 45MOM – 0700.
    • Thanksgiving pre-game Ultimate Frisbee at Timberwolf – 0530

    Great morning gents. Enjoyed the conversation and we got a sweat going. I will be sure to research what constitutes a burpee and report back to the group.

    Thanks for the coffee Last Call.

    No More Gumbo For You!

  • Sevens

    Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.

    Sevens

    After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.

    5 minutes @9minute mile pace / 2 minutes easy

    4 minutes @8:30 / 3 minutes easy

    3 minutes @8:00 / 4 minutes easy

    2 minutes @7:30 / 5 minutes easy

    Bonus 1 minute @ sub 7 pace

    10 minute Cool Down

    Great chatting with Boberry, about a lot of different topics.

    No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.

  • Not For the Faint of Heart

    Maybe it was the night before text to bring gloves that held the numbers low today. I assume the fartsackers knew what that meant. You guessed it. THE HARDEST MILE.

    0530 alarmed and the 5 HIMs took off at the starting line.

    Lap1: Bear Crawls. PAX was a little worried with Wildcat out front, but we let him have his space.

    Lap2: Lunges

    Lap3: Broad jump burpees

    Lap4: Run

    With a low amount of modification, we had 5 min to spare. Lets destroy the abs. LBCs at different speeds and a long hold to end. Flutter kicks at different speeds with a hold at the end. Windshield wipers.

    Great work all around gents!!! All safe for another 6 months.

    Numbers, names, Announcements, PR, COT.

    Chili cook off 11/23 at The Alamo Clubhouse

    12/6 Daddy Daughter Dance see slack

    Always a honor to lead you gents.

  • Sting Operation

    A posse of 10 gloom officers attempted to join the sting operation of local law enforcement converging at The Forge, but after 15 minutes of the PAX playing frogger , and no fugitive FNG’s joining the beatdown, the cops moved operations over to the Middle School, and the gloom warriors claimed victory over the day in the following fantastic fashion:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the top lot and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC including a run to the top of the knolls and back

    COP #1:

    • Mosey to the bottom of Love Hill
    • QUARTER POUNDER
    • Run up to each successive light pole for given reps, Bernie back to start, hold for the SIX
    • x25 Merkins (x10 Wide, x10 Reg, x5 Diamond)
    • x50 Squats
    • x75 LBC’s (x25 Reg, x25 Oblique ea side)
    • x100 SSH’s

    COP #2:

    • Mosey to bottom of Handicap Ramp
    • OVER UNDERS
    • PAX line up to alternate hopping over and ducking under rail intervals

    COP #3:

    • Ascend MOUNT CHAPLAIN
    • Stop at each paved landing going up to complete x10 Merkins and x10 Heels to Heaven

    COP #4:

    • Mosey to the AMPHITHEATER
    • Partner up for a MINI DORA
    • While P1 does reps, P2 box jumps up and down steps to then switch
    • x25 Burpees
    • x50 WWII’s
    • x75 Flutters (2-ct)

    COP #5

    • Mosey up to the ECHO CHAMBER
    • x10 Hoedowns IC
    • x10 Donkey Kicks IC
    • x10 Hoedowns IC 
    • IC reps Loud and proud for the assembled cops

    Mosey BTTF:

    • Circle up to stretch and Review the F3 Mission, Credo, and 5 Core Principles 

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • COFFEE!!! Thank you Snuff m’dear. 

    NMS:  It was quite the happening AO this morning with no less than 15-20 law enforcement driving around and through the AO at various intervals, inspiring discussion as to whether they were looking for a fugitive on the run, or just trying to decide where to meet up. The PAX discussed whether we would take down and hand over the fugitive, or welcome him to F3 as an FNG – this IS open to ALL men you know. Haha. Well, the beatdown kept the PAX moving and our spirits light, and YHC was particularly impressed with how loud and proud the PAX sounded as they counted off reps in cadence in the Echo Chamber. Thank you Snuff for the amazing coffee!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • Thanksgiving Day – TWO options will be 0530 Timberwolf Ultimate Frisbee, and a 0700 pConvergence at Mary
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance