Category: Richmond, VA

  • Stellar Citizens

    Ten guardians of the polls gathered for this week’s Spider Run. With no one on the Q sheet last night, YHC grabbed it and decided not to post a route. Partly to see if people thought intervals were coming and partly because I was lazy. Either way, we had 10, 9 on foot and 1 on wheels.

    The Route

    • Mount Henrico

    Numbers, names, where one forgot his age, before YHC took us out.

    Announcements

    • Those not running the richmond races can join EF Hutton for a trip to the bridge on 11/15. See him for deetz

    Well done fellas! Get ‘er done today!

    Splinter out.

  • Back on the rails!!

    Fresh off the derailment, YHC is working to get back on track! After a full week of eating from food trucks he definitely felt it this morning. Here’s how we kicked off the day…

    Warmarama

    • Merkins
    • All the wives
    • SSH
    • The YHC got excited this morning and was ready to dive into it!

    Thang

    • Tabata style with Kettlebells: 6 mini rounds of 20 seconds on, 10 seconds off. We made sure to get a run in between each one of the 7 main rounds.
    • Skull crusher
    • Pull through merkin
    • Kettlebell swing
    • Goblet squat
    • Row
    • Curl
    • Overhead press


    Numbers, Names and Announcements for new AOs popping up. Still working on our new location at New Kent high school soon hopful

    Great chatter as always with Commando! This guy radiates positive energy. Life’s been a little crazy the past couple of weeks trying to juggle everything, but honestly I wouldn’t have it any other way.

    YHC took us!
    Don’t Waste The Day!

  • Rich men south of Richmond

    18 citizens gathered to exercise their civic duty to the tunes of Snuff Underground: Election Day edition.

    Warmarama: 46 SSHs, happy birthday to YHC.

    Count off 1s and 2s. Each pair presented their platform: an exercise of their choice. Mirkins or arm circles? The PAX voted and the loser ran a lap while everyone did the winning exercise. This democracy went on for a couple rounds until the PAX was corrupted into voting for pandering candidates. It then switched to a constitutional monarchy while we listened to God Save the Queen by the Sex Pistols. Then a dictatorship when YHC didn’t like the choices. Then some voters were forced to do the exercise of the opposing party’s platform. Then some PAX members got their exercise flipped around and got a taste of their own medicine. Then all the election winners huddled and chose the exercise for the losers knowing full well that when they got back from their lap, they would be at the mercy of the losers. It was pure electoral chaos.

    Circled up for some ab Mary where the PAX members went around the circle doing 10 of an ab exercise, except the person on each side also did it with you. Then we ran the OG lap around all the fields before heading back towards the flag. Deep state dips on the bridge to an extreme metal cover of ‘Southern Man’ and then we all lined up on the basketball court for a series of suicide sprints. Rule #1 of Snuff Underground is that when you complain about the music you gotta pay, even if it is making your ears bleed. Hold plank to the entire song of ‘This Land is your Land’ by Woody Guthrie.

    COT. Get out there and vote.

  • 2 to Tabata

    One showed up for a rainy morning beatdown and here is what went down:

    COP

    20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.

    THANG

    We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.

    Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.

    COT

    numberama, namerama, Phonics took us out in prayer.

    Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.

    Cheers….CB!

  • NERD ALERT

    10 grown boys showed up to play in the rain and run around a parking lot at The Alamo this morning.

    WARMARAMA – Moseyed to the other side of the horseshoe. Gave the mission, kept the boys dry during stretches and got into it.

    COP#1 – Eye of the storm. Three stops. (10) reps at each stop and (25) ab exercises at the center.

    • Round 1 – Merkins
    • Round 2 – Squats
    • Round 3 – Burpees

    COP #2 – Redskin Run. IYKYK

    • Indian run ~0.25 miles.
    • Random arm exercises/stretches at the halfway point.
    • (3) rounds of running the length of the parking lot. (24) merkins and (26) squats at each for Champ Bailey and Clinton Portis.

    ANNOUNCEMENTS

    • Daddy Daughter Dance
    • Chili Cookoff

    PRAYERS/WINS

    • GO VOTE!
    • F3’s accountability
    • Hermey’s M has a surgery coming up
    • Heist’s M and her job uncertainty

    Thanks for allowing me to lead, Boys!

  • Be sure to wash off the chalk

    Three hearty souls fought off the siren song of the Fartsack to post in perfect 50 degree temps and ample rain. We did:

    COP: SSH, Don Qs, Helicopters, Imperial Walkers. Head up to covered area for rest: Merkins, LBCs, Flutterkicks. Triple check: Hand Release Merkins, Heels2Heaven, run blacktop and back. Mosey to upper field to enjoy the puddles. 4 rounds of run to bars, 10 Pull-Ups, run back and 5 burpees. Back to bus loop for another triple check: Balls2Wall, Donkey Kicks, run drop off loop. Finish off with 4 sprints the length of the parking lot. Plus One took us out.

    NMS: YHC and Upchuck were considering where to go grab coffee and stay dry at 5:28 with just the 2 of us there until Plus One pulled up. Guess we are getting after it. YHC had stayed up late designing a minimal running beatdown on the off-chance that Kubota would post. Guess that can be saved for another day. Get ready to vote tomorrow while we still have elections, and if you like it that way remember that when voting…

  • DR at Zero Hour in Raleigh

    After a quick search for additional PAX, Joey Chestnut graciously offered YHC the Q. Game on!

    The THANG:

    Mosey for a lap around the park and return to the parking lot for the COP: SSHs, Hammer Dance, Power Dance, Dirty Birds, IWs, DQs, Merkins, LBCs, IC.

    Move to the pickleball courts for Bearicides across two courts – Bear Crawl to a line, run back, and do 5 Burpees; Bear Crawl to the second line, run back, 5 burpees, then repeat for the third line. Next round, Lunge to the first line, run back, 5 Burpees, etc. Last round, one PAX Wheelbarrow to the first line, other PAX Wheelbarrow back, 5 burpees, and so on for lines 2 and 3, with a 10 count and 20 count in between.

    Mosey to the playground for two rounds of: 5 Pull-Ups, 10 Derkins, 20 Dips, 25 WWIIs. Then two rounds of: 5 Jerkins, 10 Incline Merkins, 20 Dips, 25 2-count American Hammers.

    One more lap around the park for the COT.

    NMS: PAX did the best they could making a circle with 2 PAX, but then again, can you even make a circle with 20 points, anyway?

  • Balls in the Mist – Downrange at The Capital with a crew of 8

    What do you do when you are on vacation in a city with F3 and you can’t sleep? You post! YHC took the opportunity to check out another region. Things were a little different but not dramatically. Good times. Their Elementary Schools have multiple perfect Turf Fields…

    WARMUP: SSH,IMP,MTDEW, WILLY, PHELPS, RVE, MOROCCAN, DD, WGS   

    THE THANG:    Fellowship Lap Then Modified Four Corners, Reps: 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Run a Lap 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Then Run 70% Lap At the Wall:  Step Ups/Kovar Jumps x10 Merkins (20) Step Ups/Kovar Jumps x10 Merkins (15) Step Ups/Kovar Jumps x10 Merkins (10)  Fellowship Lap on the Upper Field  Line Up  Frankenstein Dora:  Dora but mode of travel is the newly created “Jagilton” Bear Crawl from Sideline to Penalty Box, run width of Penalty Box, then Crawl Bear to opposite sideline. Repeat to come back.  The reps were (First team to make calls it and we move on):   100 Merkins 125 Squats 150 LBCs  THEN, Regular Dora, but with skipping as mode of travel The reps were (First team to make calls it and we move on):   50 Perfect Merkins  75 Bobby Hurleys 100 Flutters  Then, we moseyed over to the wall for “Kiki Hernandez Wall Sits” PAX would do a wall sit for the 30 seconds, then do 30 seconds of “pair juggling” throwing and catching a total of three balls simultaneously. Great for the cognitive functioning!  We alternated about 3x rounds of this, and it was very suitable fuster-cluckery to get the week started.   

    MARY: built in the Thang  

    ANNOUNCEMENTS:  Bible Study tomorrow night The Grunt Saturday  Book Club Saturday Happy Hour WED NOV 19 Charlie Brown Thanksgiving at Ignite  

    COT: A basic one. Keep a positive outlook. Keep the dialogue in your head positive. Look for the positive. Be the positive! SYITG!

    NMS – I would encourage any Pax Member to take the opportunity to post in another region. You will always be welcome and you can appreciate the slight dialectical difference between their region and ours. BB Title comes from the fact we played a game with the last 5 minutes in which we tossed Smashballs back and forth in the mist. This BB won’t earn epic Marv-Level Mumblechatter but hopefully the title gets some nostalgic recognition.

  • Huge Bells #1

    7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning.

    🔥 WARMARAMA (10 min)

    1. Mosey – Short lap around bus loop with butt kickers, high knees, karaoke
    2. SSH (Side-Straddle Hops) – 12 IC
    3. Windmills – OYO
    4. Copperhead Squats – 10 IC
    5. Merkins – 10 IC

    💪 The Thang (30 min)

    🔁 3 Rounds of 3 Stations (10 min per round)

    Each round has:

    • 2 KB exercises
    • 1 Bodyweight exercise
    • Rotate every 1 minute, 3 rounds per station.

    🧱 Round 1: Foundation

    1. KB Swings
    2. Goblet Squats
    3. Merkins

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    🧱 Round 2: Core & Control

    1. KB Deadlift High Pulls
    2. KB Russian Twists (with feet up)
    3. Plank 

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    🧱 Round 3: Power & Push

    1. KB Thruster
    2. KB Lunges (goblet hold)
    3. LBCs

    Rotate every minute. Only got through 2 rounds

    🧘 Mary / Cool Down (5 min)

    Slowsey BTTF

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – for cold rain cooling us down, for Machismo’s neighbor RIP and family, for Snuff’s M

    Dealer’s Musings:

    • Being site Q for a Monday AO made me drink less on Sunday. Thank you for that accountability, brothers.
    • Two KBs – one light say 10-15 lbs and one heavy say 30-35 lbs – would be good options.
    • No KBs? Dumbbells and Cindys work. Still show up, we got ya.
    • KB hits differently than boot camp. Come get swoll and get huge bells.

  • Solo El Twin Teamo

    Feeling like it would be a solo run this morning, YHC took off from the house early enough to arrive at the AO before launch just in case someone showed up. Parking lot was empty so after a loop around it was off to Tarrington, up Ashwell, across Robious and back to the house.

    Decided to run back down Twin Team in honor of Rosie’s Trick or Treat workout. Still what goes down must come back up, and so the lounge-esque act of running down Twin Team was rewarded by running back up Ashwell. And it was wet, very wet.

    -Singer