Category: Richmond, VA

  • Car Camping in the gloom

    10 RVA Regulars showed up to see if Gomer was going to stay in one place for the workout. According to the 5 car campers + 1 chopper camper scattered around the AO, this is what went down more or less.

    Gitty up start: 8 Burpees. Welcome. Mosey to the first circle for the CoP. Disclaimer.

    All IC: 50 Mountain Climers, 10 Don Quixote, 10 Helicopters, 10 Turn n Bounce
    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 10 Mercans, 10 Diamond Mercans, 5 wide arm Mercans fingers out, 5 regular Mercans with fingers pointing at each other, 5 Ranger Mercans. Short Mosey to Carillon.

    Abs: 20 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Regular, 10 Legs up LBC. 10 APD, 10 APD kicks, 10 Hello Dolly, 10 Flutter Kicks, Superman, 10 Albatross Flaps.

    Legs 10 Sumo Squats, 10 Monkey Humpers, 10 Gorilla Humpers. 28 min in – time to Mosey to base of Carillon.

    Triple Check: timer runs short loop around steps. 1st round: WW2, Mercan. 2nd round Flutters, Squats. 3rd round WW1, Mountain Climber. Bonus round Hand Release Mercan, Hello Dolly. Mosey BTTVF.

    Blank Space took us out.

    NMS – YHC recently hit 900 posts and today is my 102 month anniversary – many PAX are well past that milestone, but this is big for YT given injuries and surgery recovery – for a while, walking was a challenge and of course while healthy seeking the limits was the norm. Thanks to the brotherhood for helping me get here – and doing it together.

    Alas, after hyping it up on slack, YHCs FNG had a last minute business commitment requiring travel out of town – we will get him in and hopefully, this wont take as long as it took Fudd to finally leave for Denver. Taking suggestions for names.

    Get some!

  • Pre VQ Pull-ups

    3 Savages met up at the jungle gym at Ecoff Elementary for some Pull ups, with a side of Dips. We Pulled ourselves up and dipped to new lows. A great time was had, and we later endured the wrath of Doolittle’s VQ.

  • Route – Wing It

    Good thing I had Rosie and Bullseye with me today or I would have been lost. Revisiting google maps, the route went something like this:

    Down Mount Midlo, around the lake (called Loch Lothian?! Great name by the way), out Midlo Mines Park to Kingham Drive. Left on Grove Hill up to Coalfield, left then right on Manders Dr. Right on Charter Colony, right on Charter, right on Woolridge, left on Coalfield and back to start. 4.5ish miles according to the route but watches were defunct for various reasons.

    Nice run today fellas, appreciated the conversation and pace.

    -Singer

  • False Alarm

    4 Broga regulars enjoyed the starry skies and supposed single shooting star early this morning. Various emissions were discharged by Pax while getting in some quality mumble chatter and higher quality stretching. Emphasis on the back, quads, shoulders, calves and hammys. Shavasana was attempted to be cut short by YHC only to be corrected by the accurate time keeper. Who doesn’t enjoy additional shavasana. Well done fellas.

  • A Grand [Canyon] Time

    With YHC out of town last week in Zion National Park, the Grand Canyon and other sites out west, he was inspired to remember them in COPs this morning. 7 HIMs took part in the grand journey as follows:

    After individual stretching, a quick mosey from the parking lot and back led into warmerama with SSHs, Don Quixotes, Cherry Pickers, cross-over stretches and knees to chest on both sides. Another quick mosey into the neighborhood opened the morning.

    COP1

    Mosey through the neighborhood. In honor of the Grand Canyon, at each driveway, perform an exercise: odd numbered – 10 mountain climbers, even numbered – 10 Al Gores (because some of those trails in the canyon made YHC want to grab a tree for stability!). This cycled for a block that included 10 driveway stops.

    Mosey back to the clubhouse for a 20 count

    Bridge to COP2

    YHC, being a musical nut, found “ABS is all you need” to be an enticing entry in the Exicon. Not being a Beatles fan and in true F3 fashion, YHC modified to use Je’Kob’s “Love Is All” for background music as the PAX held a crunch and did a full sit up each time LOVE was stated in the song (which is a lot!).

    COP2

    Pairing up and grabbing a team coupon, the PAX proceeded with 2 exercises to remember the fun time we were having and how grateful we were for the open skies of the Grand Canyon and a great view of the stars this morning. Partner 1 performed Heels to Heaven while Partner 2 executed what YHC called “Clock the Block” – a merkin followed by moving the coupon around his body to 3 o’clock, merkin, 6 o’clock, merkin, etc. The PAX did 2 rounds and then moved onto Bears and Blocks as we bear crawled with the coupons 15 yards in partnership.

    Another bridge of “Love is All” and we still had a few minutes left so closed out with a ring of fire … until Murr wanted to do some crazy prison exercise and YHC called time!

    Announcements: the Bridge this Saturday, upcoming chili cook off, upcoming daddy/daughter dance.

    Prayers: Excel currently out of work and seeking a Data related role (analysis, modeling, ETL, etc).

  • To the Taint and back.

    8 men, 1 Taint, group thang.

    Various exercises were completed to descend, various exercises were done to ascend. IYKYK

    Announcements – Bootleg is going to The Bridge this weekend, see Slack. EF Hutton is going to The Bridge November 15th. The Wellesley crew is starting a Friday Bootcamp out at Wellesley Pool starting this Friday at 0530.

    Prayer Requests – none

    NMS – good times. Glad to have Kubota with us.

  • Enter Sandman

    4 men posted on a cool morning to get their kb beat down in.

    Mosey around parking lot then some COP.

    Tabatha workout – 20 seconds on, 10 seconds off, 6 sets per exercise. Exercises rotated between upper, lower and core body.

    Numbers, names, Surf n Turf took us out.

  • Breaking New Ground

    The Ruckhenge ShieldLock adventured into new areas around the AO, sharing the pleasure of shouldering a log, stopping at every culdesac and turnaround for variable reps, and chatting about all manner of things, not least of which was the latest chapter of the Atomic Habits book we are reading. Essentially, your environment provides cues which trigger your habits – so, change your environment to support/simplify the habits you are working toward while reducing visibility/accessibility of those habits you are trying to remove. Simple, but true. Thank you gentlemen for permitting me the honor of leading you this morning. Yours AYE! ~DTH

  • Exploring the space

    We did 3 miles and a bunch of exercises and never left Pocahontas middle.

    We started off moseying to the track and doing a lap. After 25 merkins, we did two more laps, moseying the curves and sprinting/running fast on the straightaways. We then hit the football field and did some suicides (to the 10, 20, 30, 40 and then a full 100). After that joy, we did a quarter pounder of 25 merkins at the 25, 50 heals to heaven at the 50, then 75 squats and 100 SSH, bernies back to the goal line after each.

    And then we went crazy and ran a lap the other direction and then did 5 burpees. Then more two laps the “wrong” way, sprinting the straightaways. Then for shits and giggles we did two 100 yard sprints.

    After catching our breath, we moseying to the tennis courts and did 4 corners of 25 HRM, 25 wide merkins, 25 jump squats and 25 two count hammers.

    After a mosey back to the start, we hit 3 miles and closed out.

    The Bridge this weekend–reach out to Bootleg for carpool instructions. Great to have Wild Thing joining us from York, PA.

    Thanks for letting me lead.

  • 3 Cheery Ol’ Chaps emerged from the gloom for a delightful game of Mammoth Bawls! YHC emerged moments after the buzzer sounded as Tuesdays always seem to be the hardest days to rise from the ol’ fartsack. It was rather chilly out so this Q ball had the chaps follow along with a not so warmup(still chilly) with a mosey down the parking alley, side strut beyond the dog park, across the wee bridge and back to our rather cold bawls for some SSH’s, Michael Phelps, DQ’s and leg stretches.

    The Thahng

    Kettle Bell AMRAP – Fire up the Timer for 15 minutes and do the following 4 exercises.

    • 10 Goblet squats
    • 10 SA Row – Each Arm
    • 10 Merkins
    • 10 KB Swings
    • Repeat until 15 mins is up

    COP2 – Light Posts

    MoT w/ KB decided by each PAX in rotation from post to post. At every light post perform 3 SA Shoulder Press (each arm) and 4 Merkin Pull Throughs. Walk BTTF doing a variety of arm workouts.

    CoT! Names & Numbers(3)

    Announcements- See Slack for details. Chili Cook Off coming up? The Bridge this Saturday.
    Prayer Requests – Prayers for Commandos son as he’s hoping to land with a job interview he recently had. We pray the God will open up opportunities for him.
    Commando led us in a mighty good prayer to close it out! Favorite part of YHC’s morning is being in a prayer circle with Commando leading it!