14 HIMs pushed themselves and each other to work their upper and lower bodies to the max.
Category: Richmond, VA
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Raw Dog the Railyard
A pair of single ones enjoyed the lush bermuda turf of Huguenot Park in the latest rendition of No Toll. YHC instructed the Pax that gloves were optional but not recommended. Effort, however, was all out and on display. YHC cut off salutations and greetings to get the party started at 5.30.
Short Mosey to the parking lot where introductions and disclaimers were announced along with some light stretching of YHC’s favorite hits. All seemed limber so let us begin.
Mosey across the bridge to midfield of the recently sprinkled pitch in pristine condition for the imposing beatdown. YHC decided to copy a previous Doozy Q idea by laying out 12 glowsticks around the perimeter. Instructions were simple. Each glow stick had a card with an exercise. Pax completes 20 reps of said exercise and returns to the center where they will find a willing partner to perform 10 booyah merkins, then venture out to another glow stick. Exercises included Jump Squats, Plank Jacks, Ball Dippers, Lt. Dans, Side Stradle Hops, Mountain Climbers, Pole Smokers, American Hammers (2 count), WWII’s, Freddie Mecuries (2 Count), Dips and Carolina Dry Docks. Some of the PAX enjoyed the monogomous booyah relationships, while others ventured out with numerous partners with a few throuples tossed into the mix. Pax seemed to enjoy the ravelike glow around the field that led to premature finishes, leaving YHC to formulate additional COP. No worries.
Collect all the glow sticks and partner up for a triple check along the fence. Ab centric check included pole smokers and LBC’s. Timer runs 2/3 of the field and returns.
Mosey back to the virtual flag for 2 quick rounds of suicides at the courts followed by 3 minutes of Broga.
Numbers, Names, Announcements, Prayers. YHC took us out.
Announcements: SOJ leadership retreat tonight at Casa de Heisto near Satans Hill. Addresses and directions on Slack. Be there if you want to influence future ideas for NOS or SOS. Homegown Half Marathon launches this saturday 8/16 at 6 am from Robious Landing. Get your hills in with a 1/2 marathon, 10k run or 5k ruck (7 am launch for the ruck). Family and M’s are invited to participate. See slack for routes and deets. Travel to the Bridge with Upchuck and Bootleg on Saturday for an epic beatdown. Good travel and best breakfast in Central VA to those that attend.
Prayers: Thoughts and prayers to all those suffering from whatever ails you, specifically cancer which is affecting a few F3RVA families. Get yourself checked out if you are not feeling well. Prayers to those families going thru transitions with kids starting school or leaving the nest. Tough transitions are ahead but F3 can provide a strong support group, just ask someone if you are going thru tough times.
NMS: Great group today with sensational mumble chatter. Rosie may or may not have gone shoeless for todays events. Always encouraged at the plush turf. Thank you fellas for the opportunity to lead this morning. Always a privledge to start the day off with a beatdown and a smile.
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No Ruck at Iron Haul this AM, instead these 3 gloom raiders agreed to lift some iron & sand.
Stretch OYO
Mosey to the ODG for 5 sets of 3/6/9’s and mosey back to the W octagon.
3 Stations set up – 75 lb sandbag = 12 Bent over rows / 53 lb KB = 12 2 Arm Curls / 2 KB’s = 12 Overhead press. 3 sets per station. Rotated to next station after 3 sets.
Round 2 – 75 lb sandbag = 12 cardio Merkins / 53 lb KB = 12 2 Arm Curl / 40 lb KB = 12 Shoulder to Shoulder. After one set rotate to next station, do this 3 revolutions.
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No spuds today!
Eleven young bucks emerged from the gloom this Saturday morning, most expecting a starchy start to the weekend but no, at the last minute the Q was taken and green, cruciferous vegetables were the dish of the day. According to the deer tending to the community garden, this is what went down.
COP: Helicopters, DQ’s, IW’s, Copperhead Squats, Ukrainian Soldiers, Dead Man Hang, the Merkin, LBC, all IC
Mosey to the amphitheater and perform one burpee on each step going down then we head to the Ha’ Penny Stage.
Partner up for three rounds of Touch-A-Tree – exercises were LBC, plank, burpees.
Slouch down the path past the rusty cage to the pipeline, find a partner and perform three rounds – exercises American Hammers and squats
Return back up the hill to the Rusty Cage for a triple check – exercises pull-ups and squats, timer checks on the fire hydrant.
Jog back to the bottom of the amphitheater and perform three merkins on each step to the top.
Coagulate on the turnabout outside the amphitheater for some Mary and stretching then back to the flag.
Numbers and names. Announcements: Upchuck and Bootleg are making a trip to The Bridge on Saturday 8/16 for anybody interested in an alternative to the Homegrown Half activities occurring SoJ the same day.
Handshake asked us to keep Charlotte and her family in our prayers as they go through one of the most painful experiences life can bring.
As always, thanks for letting me lead and giving me motivation to get out of bed before sunrise on a Saturday and do something to make myself and the world better.
SYITG
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Bottom or Top? (Pyramid)
Hot muggy day which was perfect for kettlebells! YHC started with a warmup that had some abbreviated cadences to keep the PAX guessing, a great way to unlock the mind in the morning!
Pyramid 1
Set 1: 10 skullcrushers, run to cone and back. Set 2: 10 skull crushers, 10 high pulls, run to cone and back. Set 3: 10 skull crushers, 10 high pulls, 10 squat curl press, run to cone and back. Set 4 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, run to cone and back. Set 5 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, 10 bent over rows, run to cone and back.
Then we took one exercise off of each set and worked our way through until none remained. Light mumble chatter on what was considered the top and the bottom…
mosey to benches for next one.
same as before but exercises were 10 rage pulls, 10 reaper twists, 10 bicep curls, 10 step ups, 10 wrist curls.
mosey to side of school, squat against wall and do 10x front lateral raises. Did 10x-15x and then BTTF
Homegrown Half, Kool Aid Convergence, Ruck CSAUP, Chili cook off hopefully in OctoberTBD
Great push everyone, that was a grind today!
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reverse dora
Great morning for a workout. Much fun was had.
COP — lots of exercises including the Eric Heiden
REVERSE DORA
300 SSH
200 Squats
100 merkins
1st person runs to 1st island
Switch off
2nd person runs to 1st island
then the second island
then the third, back to first, etc.
Donkey wheelbarro thang
Partner up
20 DK’s
Wheelbarrow down the hill
Switch who is wheelbarrowing back up the hill
20 DK’s
Person who went up is now going down
Vice versa
Back to the flags for some GRAMS.
Great group this morning. They didn’t complain that much. -
[Pickleball EC]“I Don’t Get How People Get Injured Playing This”
2 Extra Credit Pickle Ballers emerged bright and early (Pre Lumberyard) for a down and dirty PB match! No score was kept but we’re ready to get on that court again!
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Feeling it!
2 Hosers whom should’ve fartsacked like the rest of em emerged from the gloom with reluctance to get their old feeling bodies mobile at Mammoth Balls.
Stretch OYO
Mosey like old men 1/3 mile around the football field.
COP1 – EMOM set for 10 minutes. – Every minute do 5 KB Swings into 5 Goblet Squats and 5 Reverse Lunges, hold on to the bell for the full 10 minutes, do not put it down.
Mosey 1/3 mi.
COP2 – EMOM Timer set for 10 mins – Every Minute do 5 Pull-through Merkins into 5 APDs and 5 raised KB H2H. Keep KB and legs raised until EMOM timer beeps to begin next set.
Mosey 1/3 mi.
CoT
Seems like we’re all a little banged up out here in NK, I don’t know about Wildwood but I wanted to continue pushing myself even though we we finished, I knew my body was pleading not to. So we packed it in to be back at it tomorrow!
great seeing you this gloom Wildwood. Good job brother!
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Rise N Shine
14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead.
Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event, a series of Bro-Code 4 corners. 6 rounds that may or may not have included – 10 merkins, 20 Squats, 30 Freddies, 30 arm circles (tribute to one of the Lounge godfathers – Last Call, who doesn’t miss a chance to suggest AC), 20 monkey humpers, 10 shoulder taps.
It was fun to have all regions in RVA represented at the workout and breakfast. Great time getting to know a few guys I have only seen in backblasts. Excellent conversation at both locations on methods of Daville communication, old cars, Handshake’s M, music and music venues, among other things.
Multiple things happening this weekend:
Home Grown Half – 8/16 6am Robious Landing Park – see Draper’s post for more details
The Bridge – join Upchuck, Bootleg and others 8/16
Labor Day Convergence at Dogpile – See pre-blast from Crabgrass