Category: Richmond, VA

  • Kicking off July with an OG

    10 patriotic gloom warriors posted to NoToll to test themselves with the Old Glory.

    YHC grabbed the SF at 0530 and it was game time. Mosey around the fields 2x for a mile. Plant the flag and set the clock to 20 minutes for AMRAP 4 corners: 20 merkins, 20 jump squats, 10 burpees and 20 WWIIs, then back to the SF for another mile Native American style.

    It was steamy. The sprinklers were on. YHC had a flat tire (old shoe creating a blister) so I opted for no shoes after the 1st four corners. Felt great on the grass!

    Beautiful start to the morning! Thanks for coming out men. Record your laps here if you would like:

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    3 minutes of Mary at the end, including Superman. He Qs – we need to teach all the newbies how to do Superman. Bring it back. I need more people to sing along!

    Announcements:

    • HR Derby at Huguenot Little League 7/15. Don’t go to NoToll that day.
    • Convergence this Friday July 4th in DaVille (at Atlee High School). 0700. Be there and bring your SF.

    Prayers for Doozy’s friend who recently lost his father and for all those out traveling, defending our country or just dealing with shit! Reach out to someone you haven’t spoken to in a while. Say hi. Reconnect.

    No More Gumbo For You!

  • SPIDER RUN – ALL CAPS EDITION

    7 gents arrived to cover 4 and 5 mile distances.

    Saab abides

  • The Gun Show

    7 HIMs showed up to the gun show ready to Pump! you up! Started off with a mosey around the parking lot, followed by some targeted stretches. A Member of the PAX started to feel the pain at this point -oof, hang in there buddy we’re just getting started!

    6 lightposts light the parking lot, we carried our KB to each one and did 3 exercises. Starting with 5x reps, we increased each light pole
    1 – 5x lat raises, chest press, v sit ups
    2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm rows (each side)
    3 – 7x skull crushers, clean+press, oblique lifts (each side)
    4 – 8x bicep curls, side arm rows (each side), bent over rows(each side)
    5 – 9x front raises, high pulls, overhead press
    6 – 10x KB swings, goblet squats, sumo squats.

    Triple Check
    Two teams of 3
    P1 fireman carries two KB to first light post and runs back, P2 & P3 do booyah merkins
    P2 runs to KB, fireman carries them to next light post, P3 & P1 do booyah situps
    Rinse & repeat until KB reach the last light post and make their way back to the group

    Redo the previous 6 light post workout in reverse order

    Finished off with a ring of fire, pick your favorite exercise 10x

    Prayers for Fandango’s sons surgery, Waterbugs wife


  • Hope she floats!

    Three of us hit the trail this morning for a ruck with some weight on our backs. We knocked out 2.5 miles and threw in 10 rounds of burnies at the biggest hill Pinefork Park has to offer. Plenty of talk about getting our boats on the water. hopefully at least one of us has a boat that floats and maybe even runs in the next few weeks!

    It’s Dry July boys! Step out of that comfort zone and give up something that usually gives you ease. Growth starts where comfort ends. Let’s get after it!

  • Hawt Potato

    Nine hardy souls and one hawt potato assembled at Heartbreak to welcome July.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • DMH
        • Suzanne Somers
        • Merkins
        • LBC
      • Mosey to HBH for 7s up and down the hill with Mike Tysons and imperial storm squats
      • Mosey to the jerkin gym for 4x of 7 reps
    • Whitesnake
      • Lindsay with dips and bench kicks
      • Indigenous people run around the track to the softball field
      • 3x with run, HRM and WWII sit-ups
    • Offshore
      • Escalator of derkins working down from 9 to 1 as we traversed the AO for benches
      • Mary with American Hammers
    • COT with YHC taking us out

    Convergence at Atlee HS on Friday at 7 am.  Check Slack.  Continued prayers for various PAX brothers.   For YHC, great to be back after a being out of town.  Solid work from the PAX today. 

    God is good all of the time!

    Attila

  • The Happy Triumvirate

    A triumvirate of mighty men gathered at Hoedown to start the week off right. Here’s what happened:

    COP: Mosey to the first Third Church lot. Stretching excercises, including DQ, Cherry Pickers, Helicopters, and other stuff, ending with SSH x48 IC to celebrate YHC’s next lap around the sun. Mosey to middle lot.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Goblet Squats, P2 Kettle bell swing, P3 run the loop. // Round 2: P1 Lunge pass throughs, P2 overhead press, P3 run the loop // Round 3: P1 – alternate rows 10x P2- Bench press, P3- Run the loop. Deposit the coupons and back to school parking circle

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, WW2 x 25 OYO, Shoulder Taps 10xIC, Merkins 10xIC. Plank/Elbow Plank/Plank.

    Namearama, Numberama, YHC took us out.

    NMS: Small numbers but strong men today at Hoedown, grateful for Salt lick and GP, grateful for the new day, the sunny skies, and good company. Grateful for another year of life. SYITG.

  • Basics, Complex & Trannies

    Transitions!
    3 Mammoth HIMs emerged from the early gloom for the usual summertime sweatfest that is Mammoth Balls! Still dying to get an F3 Mammoth Balls shirt designed.

    Warmarama!

    • Cherry Pickers
    • Don Quixotes
    • Ukrainian Soldiers
    • American Hammers
    • Butterflies
    • Reach for your boots
    • Mosey to the PIckleball court and back

    The 300 rep KB challenge continues! This is a Complex workout using both hands on the KB. 6 sets / 10 reps ea. exercise.

    • Rows
    • Cleans
    • Squats
    • Overhead Press
    • Swings
    • Mosey to the pickleball courts and back

    This workout was awesome! Kettlebells are still new to me so I thought practicing a complex with basic exercises would allow us to work on the transitions between kb exercises to improve on more complex kb movements. I’m hoping the rest of the PAX are enjoying this KB thing as much as I am.

    Numbers & Names

    Announcements- 4th of July Convergence on Friday. Summer Tour at The Lumberyard this Saturday! We have a Richmond PAX Qing the workout! Let’s go!

  • The Deep Mumble Chatter

    It was a beautiful day for mumble chatter at The Deep…and we did a little bit of exercise as well. After a brief warm up (+ 5 burpees to slow the chatter), we then:

    Took a mosey around the entire school, stopping at our normal places. First was the hill for a new twist on our normal 11’s…making it a Triple Check Grinder of Mike Tyson’s at the bottom and Carolina Dry Docks at the top. Then a mosey to our normal picnic benches for a Lindsey of Decline Merkins and Dips. Another mosey up the hill and over to the track for a Triple Check of: WWII’s, Squats, and a Lap. Over to the playground for 4 rounds of your choice of 5 Full extension Pull-ups or Chin-ups. Mosey around the school to the colonnade for a Burpee March, followed by a break of Ab related exercises including WWI’s, WWII’s, Irish Hammers. Finished with a Ring of Fire, 50 American Hammers, some stretching…and 5 more Burpees to stop the mumble chatter.

  • A Penny Richer

    According the aspiring millionaire who found a penny, miles were covered today by foot and wheel. Offshore took us out.

  • Breaking Bread

    A successful venture! They are very appreciative of the hot meal! I got there at 5:30 PM.

    I brought 2 Stouffer’s lasagna (each feeds 7), a carton of mixed spring greens, a bottle of Ranch and a bottle of balsamic vinaigrette salad dressing, cut up some carrots, cucumbers and tomatoes so that they could be added to the salad, 24 mini cupcakes, and 1 1/2 gallons of lemonade. Unfortunately, I left the rolls at home.

    I had to drop off because we went out of town that evening.

    I had some trouble finding the place. It’s a 2-story red brick building with the entrance on the right (as you face the building). On the opposite side of the street, there is the white and yellow sign for the Richmond Police Station, 2nd precinct and an orange and white Sign for Orange Beauty Supplies. I found this more useful in identifying the location than the Wendy’s which has been shut down.