Category: Richmond, VA

  • 2 by 2

    2 ruckers and 2 runners showed up this morning and kicked some bootay.

    Runners did a run walk — ruckers rucked.

    Opus

  • Seven for Seven!

    A lucky seven (sans Handshake despite his vow to be there) met on a frigid morning for a beatdown. We ventured out at 5:29 because we could barely stand it to sit around in the cold for another minute. Here’s what happened:

    COP: beginning with DQs, Saab was not pleased. Various regulars here.

    Seven of Diamonds: Running and stopping at each of the 4 corners of the blacktop, perform the following: Round 1: 7  squats // Round 2: 14 Merkins // . Round 3: 21 LBCs // Round 4: 28 2x Mtn Climbers // Round 5: 21 2x Flutter kicks // Round 6: 14 Carolina Dry Docks // Round 7: 7 Burpees. 28 Burpees done, only 73 to go ! #maba

    11s in the Pavilion. start with 10 pole smokers, bear crawl to other Side of the pavilion, 1 Jump Squat on the pole. And so forth

    Choose your adventure: at this point, there were 10 minutes remaining. Those participating in #maba could commence burpees, those not participating did rounds of dips and merkins. UPCHUCK- NO ONE WAS FORCED TO DO MABA FYI

    COT: Namerama, YHC took us out.

    NMS: Great morning of frigid air, warm conversation and lots of mockery. Well done crew! SYITG

  • Trilogy

    The week of high reps/confined space made its way to Circus Maximus.  Bringing back a Toga favorite.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • AMRAP – 5 exercises, 30 seconds, 4 intervals with decreasing rest (20 seconds down to 15 down to 10 down to 5)
      • Hi-pulls
      • Curls
      • Squats
      • Tricep press
      • Swings
    • Run the loop
    • Round 2 for AMRAPs, same set-up
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • KB hammers
      • Presses
    • Mosey to the flag for brief round of Mary with one-legged cross crunches (each side)
    • COT with YHC taking us out.

    More great work by the PAX.  A lucky 7 braved the cold with high reps and a full body experience.

    Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments. 

    Frozen Triangle on February 8th. 

    God is good all of the time!

    Attila

  • Timberwolf Mini-Convergence

    Today was one of those days where it was cool to see a few workouts come together. 15 HIMs came out today to compete in one of 3 events:
    1) Traditional Boot Camp Beatdown led by Big Herm
    2) Unconventional Ruck Boot Camp led by Crabgrass
    3) A Graveyard-esque 70 minute run led by Swoop

    Pick your poison!

    The Ruck PAX had to wait on YHC as his “show up at the last second” skills aren’t as polished as Tzatziki’s. Rucks on, down to the track we go. First surprise for those expecting a “ruck” was the 1-mile ruck shuffle. Warby and Boberry set the pace and the rest of us chased the hare.

    2 minutes AMRAP – With ruck on, select either hand release merkins or squats (with a little hitch at the bottom for some extra hot sauce).

    One lap around the track suitcase carrying your ruck.

    2 minute AMRAP – Squats (as mentioned above)

    15 minute traditional ruck around the track before heading BTTF to meet up with rest of the PAX.

    During all of this, Swoop and Heist were orbiting us like two of Elon’s satellites, sprinkling words of encouragement as they passed by. Word on the street is they did 70 minutes of running – awesome job!

    Big Herm will post on bootcamp

    Announcements and Prayers and back to our warm cars.

  • Why do my nipples hurt

    lot of dudes hit the lot at timberwolf for a 3 way (a 3 way Q). I had the boot camp. it was cold

    COP

    warmarama w burpees as promised, ssh, merkins and an assortment of the usual

    THANG

    dojo dan for a training sesh on side kicks, low blocks, front stance and some jabs

    Build a beast followed with merkins, squats, ww2, ssh, and mountain climbers. On round 6 it was drop all ex and do burpees 6 at each stop

    COT

    stretch and crabby took us out with name/numbers/announce/prayers

    thanks for lettin me lead

  • Chill Vibes

    5 fellas braved the chilly temps to get in a few miles. Bro-code was on the books as the plan for today. It didn’t quite work out that way. As 5:30 approached the route was given and adjusted, Doozy let us know he was getting more miles and would meet us at the end. We set off on a 4mi route with the plan for the rabbits to come back for the 6 at each intersection. Somehow the PAX all ended up at the same pace once Doozy veered off into points unknown. We ran together, just fast enough to keep warm! Good to catch up with everyone. Numbers names announcements prayers and YHC took us out.
    prayers for PAX that are having issues keeping them from coming out into the gloom. Reach out to that Kotter! Announcement is the Frozen Triangle on February 8th. Meet at 6am at Dogpile. Run or ruck about 9-10 miles. If you run there will be boot camps each three miles or so. Bring your shovel flag. Refreshments and support will be traveling along. Reach out to Heist if you want to help. Reach out to Try Hard if you plan to Ruck. Have a great day yall!

  • I Feel Like a Turtle

    A half-dozen HIMs trekked 3 miles through the icy Bon Air streets this morning as YHC had the pleasure of leading another Ruckhenge expedition. At 0500 we headed southbound on McRae and looped around the back of Bon Air elementary on the new(ish) paved trail before making our way over to the Bon Air Baptist parking lot. Once in the parking lot we snaked our way through each parking row, stopping at each end for ascending reps of weighted get-ups. After 8 rounds of get-ups we felt like 36 reps of acting like turtles and recovering from our backs to our feet we headed for home and the warmth of Einstein bagel for coffeerama and QSource discussion on Contentment (3.11) and Courage (3.12).

  • Cul-de-sacs at 21

    On a crisp, dark morning with the temperature at a brisk 21°F, four dedicated PAX gathered for a mix of running and bootcamp. The workout featured cul-de-sacs, where we hit each stop with 15 Hand Release Merkins and 25 Crunchy Frogs. By the end of the workout, we had covered 3.5 miles.

    A special shoutout to Mr. Rogers, who joined us fresh off the beaches of Hawaii, where the weather was a balmy 80°F. Adjusting to our chilly conditions isn’t easy, but he crushed it nonetheless. Great work, everyone!

  • Beware of ice before the COP

    Eleven eager early risers came out for a Wolf moonlit beatdown at FW. After sliding across the uncleared ice in front of RRbC we did:

    COP: SSH, Don Qs, Ukrainian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    Mosey to back lot for 4 corners: 10 burpees, 20 HRMs, 30 Jump squats, 40 LBCs. Keep the trend going with 50 Carolina Dry Docks, 60 Flutterkicks, 70 SSH, 80 Mtn Climbers. Some pax struggled with the higher level math counting above 40…

    Mosey up Ridge to University and partner up for a Dora: 100 HRMs, 200 Heels2Heaven, 300 Jump Squats. Mosey back to RRbC lot, bear crawl lot, back to flag. Pickle pounders, 1 min of Wilson & Fudds wife and done. YHC took us out. Prayers for our Honduras volunteering PAX, Fireman Ed and Fudds sister.

    NMS: Strong numbers for a cold mid-January morning. Ronnie rolled in with his 11th vehicle in last 5 years, only a defense attorney would trust his 16 yr old with a stick shift truck as a first vehicle. The Dora on University took way longer than anticipated but the PAX knocked it out.

  • Leg Day

    7 HIMs came out for some leg work at the Green Mile today. Conditions were perfect for a beatdown. According to the black ice, this is what went down.

    YHC led the PAX around the parking lot and to the bus loop for warmarama. Goal was to get the blood flowing to the legs.

    Mosey to back of school, found a brick wall and lined up. Donkey Kicks & hold, into We Are Not Worthy & hold. Sets went 5 > 10 > 15 > 10 > 5.

    Mosey to side of school for a Dora. Runner to the streetlight up the hill and back. 100 Firecrackers, 150 Side Lunges, 200 Squats. Ended with an extra 20 firecrackers to keep the Pax happy and warm.

    Ran to entrance for 20 No Surrenders.

    BTTF for Triple Check. Runner carried 40b sandbag, lunges to the median, run back. Other Pax members did Heels to Heaven and Goblet Squats with cinder block.

    TIME! Right at 45 minutes as if YHC planned it that way…

    Prayers – Chipper’s daughter and her recovery, wild fires in CA.

    Announcements – Frozen Triangle 2/8. SOJ Takeover