Category: Richmond, VA

  • Charlie on the MTA

    YHC had a chance to Q this morning in SoFl. Solid group of dudes. They write BBs slightly differently, name FNGs on Day 2, and carry coupons when everywhere. And, these guys push themselves in some brutally humid conditions. Enjoy the BB.

    Backblast: UpChuck
    Date: 2025-08-07
    Time: 05:30
    Where: #ao-the-possum
    Q: UpChuck (Tim)
    PAX: Apehangers , 5K , Starbucks , Pre-blast (DR), 007 (DR), Sandbag, UpChuck (Tim)
    Coupons: Technically, yes, but, meh.

    Six, ahem, seven, men of action threw off the lure of the Fart Sack in the latest edition of The Angry Possum. Conditions remained 70 and sunny. According to the burping frogs and local legend, the following quite possibly happened.

    Note: YHC is including the names of some F3 Hall of Famers who taught YHC these evolutions. Where YHC miscredits the person, YHC apologizes.

    Slow-sey around the parking lot. Circle up for the COP. 100 SSHs (thank you to Starbucks for the welcoming smiles while counting with YHC). Dead Man Hang, right leg high, left leg high, pigeon R, pigeon L, cherry pickers, hill billies, copperhead squats, flutter kicks, and some guys did some weird bent knee thing that looked like a flopping fish.

    Touch-a-Tree (@hardywood): Partner up. Rounds of 10, 8, 6, 4, and 2. You run and touch the appropriate number of trees. Your partner does an exercise until you come back, or, if your partner is Sandbag (our FNG), time expires. Exercises were reverse crunches (10, 8), hello Dolly (6, 4), and burpees (2). Sandbag is still out there doing the round of 6, we think. (YHC is considering re-naming him “Charlie on the MTA,” after the song by The Kingston Trio. Look it up.)

    Parking Space Trio (@chum bucket): 3 merkins, 3 WWIIs, and 3 squats. Optional Pencil Roll (@handshake) between spaces. Any man can call “Leroy Jenkins” (@splinter) at any time during the exercise, and the PAX runs to Winn Dixie. The PAX adopted this enthusiastically. Kudos to @pre-blast for knowing the back story.

    Wrap up the Parking Lot Trios, mosey back to the shovel flag, and one round of 20 curls for the girls. Numbers, names, and Starbucks took us out.

    Announcements:
    Starbucks has the Q this weekend. See Slack for details.
    There may be a ride this evening. Pull for strong evaporation between now and 6 p.m.
    Welcome, Sandbag! He’s an FNG who has joined the United States Navy! Boot camp starts in a couple of weeks. Thank you for your service, and all the best!

    Upchuck spits the bit.

  • 8 Burpees for the TD + 2 PT Conversion

    WARMARAMA: 

    Moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

    Moseyed to turf field. 

    COP 1: 

    7 of Diamonds

    Performed on a large diamond/square. For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Rounds 1-4, increase by 7 reps with a different exercise each round. Rounds 5-7, decrease by 7 reps. Bro code in between rounds. 

    • Rd. 1: 7 scrunchy frogs
    • Rd. 2: 14 merkins
    • Rd. 3: 21 hammers
    • Rd. 4: 28 plank jacks
    • Rd. 5: 21 squats
    • Rd. 6: 14 WWIs
    • Rd. 7: 7 Carolina dry docks

    COP 2: 

    Jerkin Gym

    Stop at handicap ramp/jerkin gym. Line up single file each man takes a section. 5 incline merkins then jerkins then leapfrog to next open slot. 5 jerkins the leapfrog to next open slot. Repeat all the way up.

    COP 3: 

    Federal Prison Workout

    Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Rests while partners does his set. Then they move to 4 and 4, 3 and 3 until done. 

    ANNOUNCEMENTS:

    Homegrown Half + 10k + 5k run, walk, ruck on 8/16.

    SOJ Leadership at casa del Heisto on 8/12.

    Grow Ruck, NC with L Woods and NTB first weekend of October. 

    PRAYERS:

    For HIMs, Ms, and 2.0s starting school and the new rhythms and transitions that come with it. 

  • Getting The Reps In

    Back to the speed work on The Graveyard Shift today! YHC hit the Swift Creek Middle track for some half mile repeats. After 1 mile warm up, goal was 725ish pace for each rep, followed by 90s rest. We were pretty successful, and got 6 reps in! Good to get out there and catch up with Big Rig while trying to get a bit faster. Trying to be ready for the Homegrown Half! Prayers for Big Rig as he has a family member going through some health issues.

  • Utilizing The Afterburner

    last weeks edition of The Graveyard Shift called for some hill repeats. 3 PAX answered the call and hit Mt Midlo to try and get a bit better. We got in 7 reps total. 3 on the bottom half, 2 on the top half, and 2 reps of the whole enchilada. At one point a PAX who shall remain nameless, released some excess gas and shot off the rest of the way like a rocked!

  • Chasing a Wolf in the dark

    the graveyard shift was in full effect in the full on gloom yesterday early morning. Headlamps were needed for the track! YHC and Airwolf answered the call and hit the track for the following:

    Rolling 800s

    2 laps warm up

    The Thang
    2 laps 5k pace
    2 laps just slower than that that (1 min slower/mile)
    X3

    2 laps cool down

    4 miles total

    only audible was to go a bit faster for the “on” laps, and a bit more recovery on the “off” laps.

    Catching up a bit here. It was a good to catch up with Airwolf. Though YHC did not actually catch him anytime he decided to go fast.

  • The Traveling Jugalos

    A magnificent seven rode into town on 4 (or 6) cylinder stallions to assemble in the early gloom for another round of Ruckhenge. Four water jugs appeared from the bed of L Woods truck, but they would have to wait their turn while the PAX attempted to escape the rain on the Larus Park trails. After a swift 2.5 mile ruck we returned to those four lonely water jugs where we used our remaining 15minutes for a weighted triple check! Weighted squats, weighted merkins, and water jug farmers carry to time the rounds was the name of the game. The PAX took the challenge well and finished strong.

    Coffeerama at Einstein was superb as we discussed Herbert Muller’s assessment of Christianity’s role and reaction to societal changes in the west. Uses of the Past has been a great conversation starter on these Wednesday mornings and I hope you choose to join us even if you aren’t reading the book.

  • Three Generations to Celebrate

    Warm-Up

    • Mosey around the school
    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Wilson’s  & Fudd’s Wife
    • Fudd’s Wife
    • Merkins
    • LBC

    The Thang:
    The workout centered around my daughter Reese’s 11th birthday and the coincidence that she shares her birthday with her uncle and grandmother (Stacey’s mom, who has passed). Three generations all born on 8/5. So we did 3 exercises, 11 reps each, repeated 3 times per round, for a total of 5 rounds.

    Round 1:

    • Kettlebell Swings
    • Squat Thrusters
    • Lunges

    Mosey

    Round 2:

    • WW III’s
    • American Hammers
    • Flutter Kicks

    Mosey

    Round 3:

    • High Pulls
    • Lawn Mowers
    • Overhead Presses


    Mosey

    Round 4:

    • Single-Leg Deadlifts
    • Curls
    • Skull Crushers


    Mosey

    Round 5 :

    • Calf Raises
    • Mountain Climbers
    • Merkin Pull-Throughs

    Announcements

    • Homegrown Half – August 16
    • Flyboy is our new CTO ?!?

    I led us out in prayer

  • Eskimo Work Bros

    Three heard the sounds of, could that be, rain? As they emerged from the gloom to log a few miles. All participated in the logistics, slightly modified version of the Walton Park -> Grove loop. 4ish miles depending on gastro conditions (YHC).

    Great chatter mi amigos. We all learned our paths have crossed with a particular housing developer in our industry and shared stories. YHC found that comical, hence the title.

    The college age children will be disappearing into the distance soon as they return to their academics. Enjoy the time.

    -Singer

  • This is sum bulls**t!

    The trio showed up ready to roll again this morning, keeping the momentum alive and the grind going strong. YHC came with a wild ab burner he’d been itching to test out. This actually looked hard on paper. Here’s how it went down…..

    Warmarama 

    • Mosey to the club 
    • All the wives and moms 
    • Some funky hamstring stuff 
    • SSH 
    • Arm circles all directions 
    • Flutters in directions 

    Thang 

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2 

    Five rounds of 30 second wall sits with 10 Merkins between sets.

    Five rounds of headstand wall climbs

    COP3

    Wall of Jericho

    • Burpees was involved a few times along with alot of other stuff!

    1 mile victory lap to close it!

    Numbers, Names and Prayer Request

    Positive note-The YHC got a new nice leather seat with arm rest in his work truck.

    Great OTB grind this morning with the boys. These guys are relentless in their mission to turn YHC into a marathon runner whether he likes it or not. Let’s just say there was plenty of heavy breathing and a fair amount of cussing to go around. But we got it done!

    Don’t Waste The Day!

  • Deck of Cards Workout

    12 HIMs came out despite the rainy conditions for a Deck of Cards Workout at The Woodshed. A little gambling for the group turned into ~2 miles of running and various quantities of cinder block exercises leading to a nice little Wednesday beatdown. It was concluded that today is not the day to buy a lottery ticket as the cards were not in our favor, with the exception of Nancy Lopez (who may or may not have “accidently” seen his card when guessing). Here is how it went down:

    Warm Up: Mosey to each end of the parking lot and then circled up for various IC exercises: SSH, Ukranian Soldiers, Deadman Hang, Jazzercise, Merkins, Flutter Kicks

    COP 1: All PAX members grabbed a cinder block and lined up at one end of the parking lot for the Deck of Cards Workout:

    Hearts = Bicep Curls Diamonds = Anterior Raises Clubs = Skull Crushers Spades = Squat Thrusters

    J/Q/K = WW3s x 10 Aces = Merkins x 25 Jokers = Bear Crawl halfway to end of parking lot, Bernie back

    Round 1 – PAX member guesses if the next card is higher or lower than last card. If incorrect, PAX performs quantity shown of the suit followed by 3 Burpees. We were correct about 50% of the time here!

    Round 2 – PAX member guesses the suit of the next card. If incorrect, PAX performs quantity shown of the suit followed by a run to the end of the parking lot and back. We did a lot of running here!

    Round 3 – PAX member guesses if the next card is higher or lower AND the suit of the next card. If incorrect on high/low we did 3 Burpees and if incorrect on the suit we ran to the end of the parking lot and back. More burpees and runs were in the cards for us!

    Time called with some cards left in the deck including all 4 Aces and 1 Joker. Numbers, Names, Announcements (Home Grown Half in August, SOJ CSAUP in September, SOJ SLT Meeting Next Week at Heists’ House), Prayer Requests (None spoken)

    Good turn out for a rainy morning from the Harper’s Mill crew and a few travelers out of the neighborhood. Thanks for showing up fellas and keep getting out there to push yourselves! Have a blessed day!