Category: Richmond, VA

  • Big City Yard Sale!

    2 Tigers emerged from the gloom this Saturday morning at The Lumberyard, Choo Choo pitched the new AO Lumberyard flag that Commando supplied, which looks killer!
    Here’s what Taiwan Tammy witnessed!

    We each showed up early for some preworkout 🏃

    Warmarama Stretch Session – involving about 15 mins of a brief mosey with an emphasis on stretching and little Warmarama.

    CoP 1 – 4 Corners Prosty Style to get the heat rate going

    • 10 Copperhead Squats
    • 20 Mntn Climbers
    • 30 SSH’s
    • 40 Plank Jacks
    • 10 Merkin bonus round

    CoP 2 – 11’s

    • Mike Tysons
    • Chain Smokers

    CoP 3 – PAX Drag

    • indigenous style Bear crawl pull-through with single coupon down center field (53yards) while partner performs 5 merkins and switch off with partner.
      Repeat

  • Get off your phone

    3 men posted to Creek. YHC wanted to do some isometric exercises so used the PAX as the Guinea pigs. Since we had 3, it was perfect for triple checks.

    Some COP to get warmed up.

    Triple check 1: P1 wall sit, P2 plank hold, P3 mosey around parking lot.

    Triple check 2: P1 wall push, P2 Alabama prom date hold, P3 mosey

    Mosey to playground for Triple check 3: P1 chin up hold, P2 Superman hold, P3 timer, 10x merkins.

    Some GRAMS to close out. Numbers , names, Opus took us out.

  • It’s all in the hips

    3 men showed up for some iron tossing. YHC brought his clubs and jump ropes to do some circuit training.

    Surf n Turf lead the COP

    Workout station: KB station, Club station, jump ropes as the timer. Rotate through stations, different exercises.

    Some GRAMS to close out. Numbers, names, Surf N Turf took us out.

  • Señor Frog represented RVA at the SC Fort

    Those South Carolinians, AKA SandLappers don’t play around.

    50LB Sandbags, Catch me if you can, and more Bulgarian split squats than the average human should have to do.

    I was impressed!

  • Just the Two of Ruck

    Started out with a little catch up with Big Rig. He’s always out there putting in the tough early miles. Respect!

    A simple two-man ruck along the park’s pedestrian path, with perfect weather setting the tone for an easygoing grind. Conversation carried the miles—life, family, and weekend plans—while we both pushed through some nagging soreness. Not flashy, just steady work and solid fellowship.

    YHC hopes to be out for boot camps in a week or two. Ankle is almost there.

  • Walkabout

    We had a visitor from downrange. Chowda, a Boston native, can’t remember where he resides now. Good dude!

    Mosey to the tennis courts.

    Overhead stretch, dead man hang, cherry pickers, helicopters, arm circles, Michael Phelps, SSHs, copperhead squats, merkins, the wife stretches, tempo Freddie Mercurys, APDs

    Dora on the tennis court.

    100 chain smokers, 200 SSHs, 300 plank jacks, runner around the perimeter of the courts

    Mosey to the big parking lot next to the concessions stand.

    4 corners, not lady of the night style. 10 burpees, 20 spiderman merkins, 30 Carolina drydocks, 40 merkins

    Down by the ball fields:

    10 dirty hookups, 10 derkins (merkins w/ feet elevated), 20 dips on the bleachers, repeat 3x

    Short mosey into the woods.

    Dora. 50 pullups, 100 imperial squat walkers, 200 jump squats, runner to the trailhead and back.

    Five minute mosey BTTF.

    That’s it, fellas! Great effort today. Thank you for letting me lead you. Until next time!

  • Grid Iron’s NFL Draft

    Celebrated the NFL’s 91st draft by heading to the Grid Iron for:

    • Every 10 yards, 10 exercises (Merkins, Wide Grips, WWII, WWIs, Crunchy Frogs, Carolina Dry Docks, Squats, Sumo Squats, Side Straddle Hops) and 1 Burpee for 91.
    • 1st Pick: Fernando Mendoza who threw 41 TDs (41 Arm Raises) but 25 Sacks (WWIIs)
    • 2nd Pick: David Bailey who had 14.5 sacks (Run 10 yards and do 1 Burpee. After the 100 yards, do 4 more in end zone)
    • 3rd Pick: Jeremiah Love who ran a 94 yard TD (so we ran 94 yards)
    • 4th Pick: Carnell Tate who had 51 receptions (51 Jazzercise Stretch’s)
    • 5th Pick Arvell Reese had 6 sacks (6 Burpees)
    • 6th Pick Manson Delane allowed only 10 catches last season (10 yard Bernie with 10 Side Straddle Hops, for the length of the Grid Iron)
    • 7th Pick Sonny Styles who is an absolute stud of an athlete
      • 82 Tackles (marched the Grid Iron for 10 Merkins every 10 yards +2=82)
      • 4.46 40 yard dash (Bear Crawl for 40 yards)
      • 43.5” vertical (43 1/2” Heel Raises)

    Took a “break” with Abs (American Hammers, Irish Hammers, Side Crunches), then the Grid Iron 91 March with 10 exercises every 10 yards and another round of Abs (American Hammers, Irish Hammers, Flutter Kicks, Heels to Heaven, and more)

  • No Sleep, No Q, No Problem

    YHC rolled in this morning thanks to some clutch family backup on rotating baby night shifts.

    Upon arrival, YHC, Scram, Tin Man, and Heisenberg discovered… no Q.

    Four guys stepped up and a hot potato Q was born.

    COPs:

    • COP 1 – School Bus Lot
      • Cocaine bear crawl across the lot
      • Ascending merkins at each white line
    • COP 2 – Field Partner Work
      • Partner 1 runs while second partner rotate through:
        • Groiners
        • Hand-release merkins
        • Flutter kicks
        • WWIIs
    • COP 3 – Playground (Partner Rounds)
      • Round 1: Dips while partner runs lap
      • Round 2: Pull-ups while partner runs lap
      • Round 3: Side straddle hops while partner runs lap
    • COP 4 – Side of School (Tin Man Special)
      • Partner 1: Bear crawl up and down the hill
      • Partner 2: Donkey kicks, how-downs, Mohammed Alis
    • COP 5 – Playground Laps + Ladder
      • Run lap, then:
        • 10 burpees
        • 20 WWIIs
        • Jump squats
      • Rinse and repeat

    Mosey back to the flag for planks while reciting the F3 Credo and, finishing with Alabama prom dates.

    Announcements:

    • NTB going-away party – May 16

  • Excuses Excuses….

    Got in a solo workout this morning. Plenty of internal chatter trying to cut it short but I pushed through and stayed the course.

    Knocked out 100 merkins running light poles then hit 11s with Mike Tysons and squats on the tennis courts.

    Finished strong with a run back to the flag.

    Grateful for the chance to get up early, move these legs, and get the lungs working.

  • Inaugural Hillcrest Challenge

    Let it be known that on this day, the first RAMM following the Monument Avenue 10K, a new tradition was born.

    Henceforth, this sacred date will forever be known as:
    The Hillcrest Challenge.

    Major awards were distributed to the group winners. This is how it went down.

    A mighty 10 showed up this morning, including veteran Circle K – great to have you out, plus one RAMM Gears participant.

    This is how it went down, run as a group down Grove, take a left at the Lexington/Albemarle hood, then quick jog right down River Road to the Hillcrest entrance. The way it works is you do as many loops or get the furthest distance as possible.

    For this installment award groups were assigned by your ‘birth distance’ at RAMM, that being what distance did you start doing RAMM, not your current distance. That rule may change in the future but this is how it was done today.

    The winners for each group were:

    • 4 Miler – OBT
    • 5 Miler – Splinter
    • 6 Miler – Sippy Cup

    Major awards were distributed to the winners, but these are not your awards they belong to the race, you are merely the protector of them until next year’s race where you may have to give it up if you are not the best in your category.

    Notable performances include, Marv’s restroom break – he was in the lead but then had the need to go, Sippy pulled out ahead and dominated the 6’s. Splinter had a strong pace for the 5’s and won handedly, OBT won what apparently was the most coveted major award, a cheeseboard kit that you can decorate with markers (YHC lost the markers). Back story is that it was a COVID era gift from CapitalOne to YHC’s aunt who works there because I think CapitolOne felt their staff were bored at home so they needed a Cheeseboard to decorate and have a cheese party. YHC hopes that over the course of the year many a cheeses will grace the board for the next person or maybe it will be OBT, to enjoy.

    Last notable performance was Sippy Cup’s run home with a rather large beer stein which he ran all the way home with. The beer stein was balanced by his water bottle so weight distribution for the run was appropriate.

    Stay tuned for the 2nd annual Hillcrest Challenge in 2027!

    YHC took us out.

    Prayers/praises for Splinters Mom who has been recovering well!

    OBT shared some parting thoughts from a Freed to Lead reading challenge he participated in with F3 down in Houston. He emphasized how important Q-ing is—not just for the workout, but for what it builds in guys. One of the most transformational aspects of F3 is giving men the chance to lead. For some, it may be the first time they’ve ever stepped into that role in their adult life, and it’s pretty incredible to watch guys grow—and even blossom—through that opportunity.