Category: Richmond, VA

  • Nothing was right

    It’s Currahee we always have a Q.. We’ll at 930 Thursday night still no Q.. So YHC is local site Q and means I got it.. Show up at standard time and I’m the only one in the lot. Where is EF Hutton?? He is always 1st to arrive. Did I not read something about a convergence? OK. Checked slack. No convergence and it is in fact Friday. Weird. A few cars coming in a bit early. Holy crap it’s Handshake… early??? Am I being punked? 5:29:30. Um excuse me. WHERE TF is Mr Roger and Wally? Something is not right about today. Set the route and we all head out. 45 mins later we all show up.. Well almost all showed up. Bedpan is missing. He missed a turn and as I’m headed out to find him, I get this text: “Curahee. I took the long road. I’ll meet you at Dunkin. I’m already there.”. Lol. My brother Bedpan ran extra miles.. Didn’t come back to AO where his car was and stopped where he knew we would go for coffee. 🤣 Lighthouse gave him a ride back after coffateria.

    Anyway. It was a circus of random shit at Currahee today. Glad we all were safe. Oh yeah.. I Forgot.. Roger Roger and Salt lick had a car try to take them out as well. CRAZY times in Westhoe.

    SYITG!!

    John (Gypsy) Boles

  • Better late than never, maybe??

    Apparently the Q was tired and slept for a long time while the Alarm was sounding. After a 100 MPH drive to the AO I arrived only five minutes late. The challenge with a running boot camp is which way did they go. We vary every week but fortunately I picked the right direction and found some clues on my way to catch the pax. Mosey to westbroad village lake gazebo  circle up 10 merkins, 10 LBCs, a few other things I missed probably. Q hand off to Pinto from Lighthouse…Mosey to Golf Galaxy for 5 burpees(punishment for me being Tardy), 20 SSH’s, 20 LBCs. Mosey to Diamonds direct 5 burpees, 20 merkins, 20 WW2s. After that head over to ACAC at west broad village. 5 burpees, 20 merkins, 20 Fredy mercuries,. Head to Ironworks for 20 monkey humpers in from of Manscapes store because he didn’t show up, hopefully he has surveillance cameras. Mosey toward Dave and Busters more of the same 5, 20 and 20. Head to pump and repeat once there. Mosey back to flag but take bus loop two times to hit our 3 miles.  Circle up: name and numbers name the 2 FNGs. Thanks for letting me be part and always a great day to sweat and be together as a brotherhood Close in prayer

  • Satan’s Hill Sampler

    18 grown-boys showed up to run around, pick things up and stretch at Satan’s Hill this morning. With the understanding that today’s workout was on the Summer Tour, YHC wanted to give the PAX a little sample of all the things that make this particular AO so unique. Here’s what was served on the Pu Pu Platter…

    WARMARAMA – Moseyed through the woods, around the gazebo and back to the starting point. Gave the F3 Mission and stretched it out. Moseyed down to the bottom of Satan’s Hill to get things started.

    COP #1 – YHC has run the PAX through this Build-a-Beast/Jacob’s Latter-style circuit before but never had a name for it. Because Jesus OWNS Satan and I’m a ND fan, it will now be referred to as “Touchdown Jesus.” Go Irish! Starting point is at the bottom of the hill. Three markers on the way up with the third being at the very top of Satan’s Hill.

    • Round 1 – Run to the first marker and perform (5) Crabcakes. Crabcakes were for Crabgrass as he asked for the smoke today! Back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, back to the first for (5) more and back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, to the third marker for (5) more, to the second marker for (5) more, to the first for (5) more and back to the starting point.
    • Round 2 – Repeato plus (5) additional Flutter kicks at each marker.

    COP #2 – Triple Check

    • Pacer: Up to the top of Satan’s Hill and back
    • Exercise 1: Curls with the Coupons
    • Exercise 2: Jerkins on the railing

    COP #3 – Broga

    • It wouldn’t be a true showing of Satan’s Hill without a few minutes of Broga from Mudslide.

    ANNOUNCEMENTS

    • VQ Week next week!
    • July 4th Convergance
    • Ultimate Frisbee at No Toll on Tuesday, 7/22. NoToll/Forge v The Alamo/Satan’s Hill
    • Boys of Summer! Games/Sports on Thursdays at Timberwolf

    PRAYERS/WINS

    • Heist’s M preparing for changes in her professional life
    • Cookie unfortunately lost his job yesterday. Let’s pick this guy up! F3 is a great network.

    Honored to have led this group of men on the Summer Tour this morning. Thank y’all so much for all of the support/comradery over the last couple years. Love y’all and I mean it!

  • Look Out For The Kia!

    2 Virginia Vikings emerged from the smashing 65 degree gloom for a little Loco Motion salad. Both sore in the legs from previous beatdowns (thank you State Farm) we ventured to avoid any further punishment to the hams, we’ll see if that was viable in the following.

    •••EMOM timer set to go off every 5 minutes =25 WWII’s•••

    Warmarama!

    • Mosey 1/3 mi.
    • Toe Touch
    • Quad Stretch
    • Cherry Pickers
    • Imperial Walkers
    • Arm Circles
    • Helicopters
    • Wilson & Fudds Wife

    COP 1 – Curb crawl the parking blocks to the East, once complete perform 50 SSH’s

    COP 2 – 11’s – Dips at park benches / Mike Tyson’s on the swings

    COP 3 – 50 SSH’s and curb crawl the parking blocks to the west.

    COP 4 – Mosey to the small lot for 4 Corners.

    • 10 Merkins
    • 20 low lunges – back foot raised on the parking blocks (10 ea leg)
    • 30 LBC’s
    • 40 Plank Jacks
    • Reverse It!

    Thanks for coming out this morning Gains! It was great to hang out afterward and chat it up with you.

    Choo Choo’s 1 year is this weekend! He’s down range on vacation this weekend so hoping he puts on a 1 year clinic for us soon!

  • Stay Loungy My Friends

    Dos of the Most Interesting Men in the World beat the warmer temps to discover the happenings at the Lounge. Here is how thing went down.

    Mosey to the main entrance of James River High School for causal warmarama. Mainly stretching with a bit of short cardio, all in conversation.

    Mosey on down to the Swamp for some track work. 4 corners was called as the field was a bit dewey along with the fear inspiring sign to lay off the grass. Round 1: 10 Merkins, 20 WWII’s, 30 Squats, 40 Monkey Humpers. Round 2 – same exercises but add 5 to each rep. 2 laps completed was good enough.

    Mosey up to the baseball fields using various methods of movement including lunges, high knees, butkickers, etc. Go thru the gate across the field and to the blacktop.

    Short 11’s: 1 squat run across the short side of the blacktop for 10 curbside merkins, brocode style.

    Mosey around the school to get some bench work in with dips and step ups. 2 rounds.

    BTTVF with 2 quick mosey laps around the loop. Announcements, Prayers, YHC took us out.

    Announcements: Chaplains Abtacular Event happening next Saturday (6/28) at Rock and Roll. Come get that 18 pack you need for pool season. Homegrown Half planned for August. Summer Tour continues on.

    NMS: After a week of questionable parental guidance, YHC needed to get back into the morning routine with some good intellectual discussions. Always enjoy the smaller 1 on 1 beatdowns as many world problems were solved with the quality mumble chatter. Thank you for joining me this morning Chaplain. Great times.

  • River Run v17

    Bullseye and I ran the river run loop 2 times and called it a day. Good stuff. Put it in big data.

    -singer

  • “There should be some doubt”

    2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.

    Runner’s Drop Sets (or something like that)

    Warmup 4 laps (1 mile)

    All sets aiming for a sub 7 minute pace

    4 laps, 60 seconds rest, recovery lap

    3 laps, repeat

    2 laps, repeat

    1 lap, Cool down

    Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”

  • Look out Roger Bannister

    The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed.

    About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo.

    60 second hard run up Mt Midlo

    30 seconds rest, recovery run down the hill.

    Repeat for 8 reps

    Short cool down and nice chat with the MOT PAX

  • Zombies In The Mist

    With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less.

    1 mile warm uo

    .5 mile at 8:20

    1 mile at 7:50

    .5 mile at 7:30

    .5 mile at 7:15

    1 lap cool down

    Only adjustment was a faster lap for big rig chasing a PR.

    great time as always. It was super hot and swampy so those cool mists were magical

  • No Music

    I didn’t remember that I had the Q today until about 1 minute before I got there. No problem, except I didn’t bring any music.

    The following is more or less correct.

    Disclaimer

    Warmup

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixote
    • Stretch: plank position, right hand, right foot, then Pfannkuchen.

    Circle up near the covered walkway for Shut-ups. (All exercises are OYO.)

    • 20 Swings
    • 20 Hammer Curls
    • 20 Upright Rows
    • 20 Triceps
    • 20 Flutter kix
    • 20 Ukrainian Hammers
    • 20 Press
    • 20 Swats

    Except for the Flutter kix, this spells ‘SHUT-UPS’. I pay no royalties to the creator of this routine back in Charlotte, but this is approximately his standard routine.

    • Run around the Circus Maximus

    Upright Row Countdown

    • 20 Upright Rows
    • 20 Deep Mountain Climbers (single Count)
    • 18 Upright Rows
    • 18 Deep Mountain Climbers (single Count)
    • down to 2 of each
    • Stretch: on your six for right hand/right foot and Pfannkuchen

    11s Bro Code Style, Waiter carry in between: Between the grass paralleling the covered walkway and the other side of the closest driveway part of the Circus Maximus. starting with

    • 10 Squats
    • 1 Curl
    • Run around the Circus Maximus

    Ring of Fire, Kettlebell style. Each person picks an exercise  and a count and we do it OYO. We got most of the way around before we were running out of time.

    • 6-inch leg lift for 60 count.

    Annoucement:

    July 4: Dapile (Atlee High School) Convergence

    July 19: The Bridge (Whitesnake)

    Prayers for Roger Roger and his family, Fireman Ed, 2 Pilots and their families (Details Roger Roger), Fudd’s sister Mary