Category: Richmond, VA

  • Staying Dry, But Not an Off-Day

    The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
    • KB one-man Dora – 5 sets of each exercise with a run between sets for a total of:
      • 100 high pulls
      • 150 curls
      • 200 lawnmower pulls
    • 3x check
      • Run
      • Squats
      • Tricep press
    • Stretch and COT with YHC taking us out

    Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun.  The reps added up, especially for those men with higher weights.  All in all, a great chance to be together and get stronger.  YHC even added in some running.

    Prayers up for Kubota’s family, Chicarrone’s friend’s family, and those dealing with cancer, finding a job, and family stress. 

    AO to be named in Wellsley to continue soft launch tomorrow.  5:30 boot camp.

    God is good all of the time!

    Attila

  • Merkin Madness

    It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole.

    Here is a brief summary for your viewing pleasure:

    Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks.

    The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer mosey between each set up 5.
    Merkins
    Incline Merkins
    Decline Merkins
    Hand Release Merkins
    Carolina Dry Docks
    Elevator Merkins
    Werkins
    Ranger Merkins
    Chuck Norris Merkins
    Finger Tip Merkins
    Punchout Merkins
    Spiderman Merkins
    Booyah Merkins (partner)
    Wall Merkins
    Mike Tyson Merkins
    Tempo Merkins
    Human Incline Merkins (partner)
    Groiner Merkins
    No Cheat Merkins
    One legged Merkins

    Long Cooldown Mosey with stops for LBC’s, Flutter Kicks, and Copperhead Squats.

    YHC took us out.

    Final thoughts: I’ve thought about trying this workout for awhile, but finally pulled the trigger. Way to push through, fellas! Johnny 5 continues to impress with his hard work. House Party mentioned that his shoulder was on the mend, so he had no complaints. DTH surmised that we might be able to shoot for 30 under the right conditions.

    SYITG

  • a long forgotten BB

    Warmarma 

    Taziki, Captain Kirk, cottontail, fly boy 

    Dojo Dan

    Pole smokers x15

    Dry dock x 15

    Jump squat x15

    Rinse and repeat x3

    Get a parter

    Partner leg toss x15

    Boxing cockroach x15

    Rinse and repeat x3

    Triple check 

    1 partner mod burpees

    1 partner squats 

    Dora 

    100 ww2

    200 squat 

    300 ssh

    Wall sit

    1 min

    Shoulder taps 50 single count

    Against wall Heads shoulders knees & toes

    X15

    Rinse and repeat x3

  • Stick to the Route

    After hours and hours of mapping alternative routes, YHC came up with 2 solid options for 4 and 5 miles from Midlo Middle. Of the 5 that launched, only 1 stuck to their original plan. The 5 milers got caught up in conversation and an easy pace and cut the route short to catch Singer and Bullseye. When we did, Bullseye pulled a reverso and headed back to shorten the route a bit. No worries, miles were run, stories were told, problems were solved, solutions were forgotten.

    Give it away this week. You will undoubtedly see friends and neighbors at Halloween events over the next few days. Invite someone, hit up a a guy to make his way back to the gloom, physically headlock someone if you want. You never know who needs a boost or the camaraderie of the gloom.

  • Quads of Steel

    YHC grabbed the Q sheet earlier this week and by making this commitment, forced himself to learn something more about the Bon Air geography. It was a short lesson, however, as we stayed within the confines of the shopping plaza for the workout.

    Our usual 3 mile rucking workout was something a little different today. We rucked, we lifted our rucks. We rucked and then we walked forwards and backwards up a hill. We repeated this cycle 3 times. Those backwards walks will definitely build quads of steel for future workouts.

    Announcements: Chili cook off and Daddy Daughter dance.

    Prayer requests: Sable and his family as they head overseas.

    YHC took us out in prayer.

  • Lake Loops

    Ten posted on an early Wednesday for a run/bootcamp combo. We headed to Goose Lake and, after a quick warm-up, knocked out lake loops with pain stations: 20 Derkins, 20 WWIIs, 20 Monkey Humpers for the first two loops, then 10 Burpees, 20 two-count LBCs, 40 Calf Raises. Four loops later, time was up and we ran back to the Flag. Total: ~3.5 miles. Great job, everyone!

  • We haven’t met this guy

    3 dudes showed up to WDOG this morning and two of us met a new guy Blank Space – great to meet you Blank Space! He was there for a beatdown the others were there for a power walk. So it went down like this… Warm up with some stretches and light exercise – Blank Space off to the rusty cage – the others off to get the walk in. BT did great he is really made great progress after the hip surgery – proud of you dude!

    We met back up had some quick mumble chatter and rolled. A beautiful morning indeed – hope to see you back out in the gloom Blank Space.

  • Welcoming an old visitor

    YHC pulled into the parking lot to find Patches from Lancaster, PA revisiting our beautiful city for his work. Surf n Turf brought his jump ropes so it was perfect conditions for some triple checks.

    COP – various warm up exercises

    Triple Checks – few rounds of triple checks with the jump ropes/mosey around parking lot as the timer. P1 and P2 rotated various kb exercises.

    Numbers, names, Patches took us out. It is always nice to see visitors come back to our AO and post.

  • Mudhole

    7 HIMs answered Heist’s prayer and came out to Woodshed this morning. This motley crew was the target audience for a Centrum Silver commercial but came out with a fervor YHC hasn’t seen before. 5:30, let’s mosey.

    Mumble chatter highlights:
    MPG we get with our vehicles – Tesla placed first, Nancy’s Armada a close second
    Nancy got lost on the way to Woodshed today, I believe everyone else from Harper’s Mill got lost too except Murr
    Where’s Rudy? The one pax member everyone seems to keep an eye for, a fan favorite for sure
    The lack of drainage in some parts of the AO
    10 means 10, not 7

    The THING – Pyramids
    Start with one exercise, build up to 5 and back down to 1 – run uphill between each set
    Round 1: Block Squats / Block Calf Raises / Block Deadlifts / Toe Taps / Step Ups
    Round 2: Merkins / Dry Docks / Block Curls / Block Crushers / Bench Dips
    Round 3: Mtn Climbers / Plank Jacks / Shoulder Taps / Freddie Mercury / Donkey Clappers

    Nancy complained that he wasn’t getting his money’s worth but had to be reminded that our creedo is to Leave No Man Behind as we were waiting for the 6 to grab his sweatshirt. Round of fire to close us out.

    Great work today!

    Prayers for those impacted by Hurricane Melissa and that they get the support they need

  • Altered Beast

    A magic 8-ball PAX assembled at First Watch for a departure from recent Qs.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • Mosey to the parking lot for an altered four corner cumulative beast
      • 180 HRM
      • 144 WWII sit-ups
      • 108 squats
      • 72 CDD
      • 36 H2H
    • Mosey back to the flag for some Mary
      • Side crunches
      • FK
    • COT with YHC taking us out

    The PAX was not happy with the altered beast.  It was a departure from the mumble-chatter of Honeydo visiting a European nude beach and Broga.  The 6th leg had to be mercifully amputated due to time.

    Prayers up for Kubota as he cares for his mother.  The Lord is with you brother, and the PAX will keep you in prayer.

    God is good all of the time!

    Attila