Category: Richmond, VA

  • It might rain, Fartsack?

    4 Hoedown regulars ready for a proper Hot Potato…. Let’s Go

    Warmarama: Hutton takes the Q. Mosey to the small parking lot, Helicopters, DQ, Imperial Walkers, SSH, Copperhead Squats, Hand Release Merkins, Planks…

    Round1: Hutton keeps the Q: Partner up – 3 rounds
    Partner Jerkins x 10, Partner PLTs x 20

    Round2: Hutton keeps the Q: Mosey to the pull up Bars – 3 rounds
    Incline Planks, 5 Merkins – Switch x 3 rounds.

    Round 3: Hutton passes the Q to Salt Lick.
    5 Burpees
    Bear Crawls
    Merkins
    Lunges
    Bear Crawls
    Lunges

    Round 4: Salt Lick passes the Q to Oyster: Mosey to the small parking lot
    Corner1: 20 SSH, sprint to the next corner
    Corner2: 20 SSH, sprint to the next corner
    Corner3: 20 SSH, sprint to the next corner
    Corner4: 20 SSH, sprint to the next corner
    Run it Back

    Round 5: Oyster keeps the Q
    Corner1: 10 Merkins
    Corner2: 10 Squats
    Corner3: 20 Calf Raises
    Corner4: 20 Toe Taps
    Run it Back

    Round 6: Oyster keeps the Q
    Ring of Fire
    5 Minutes of Mary

    Numberama: Namerama
    Billy Surf – Took us out!

    Moleskin: Great Hot Potato today boys.

  • Tannins and Tech

    4 south side regulars ascended on River Run for an OG River Run route – Robious park parking lot loop back to Bettie bus loop, repeat once for 4 miles.

    Conversation was plentiful as we made our way back and forth to the park. Good to have OC back in the mix.

  • New blood!

    An even number of HIMs showed up this morning to show off our iron balls. With lots of chatter and some new blood in the group this is what went down…..

    Warmarama

    • The wives
    • Knee knockers
    • Micheal Phelps
    • Arm circles
    • Flutters in all directions
    • Copperhead Squats
    • SSH
    • Merkins
    • Imaginary jump ropes

    Thang

    COP1

    • Dora’s with kettlebells
    • 50 pull threw Merkins
    • 100 Goblet Squats
    • 150 Snatch Press

    Mary with all the kettlebells

    • Flutters
    • Some type of Crunchy Frog things
    • Pull threw Merkins
    • Burpees over the kettlebell
    • I am leaving a lot more out here I can’t remember.

    Numbers, Names and Announcements for convergence on Memorial Day.

    Always good to get some fresh blood out there. He’s already looking like a regular and at this rate he’ll be leading workouts before we know it. Killer session this morning, made even better by a sunrise straight out of a postcard. Pretty sure we had an audience too, we all felt the eyes of every woman in the neighborhood peeking through their windows like, Who are these savages!!???

    Prayer request for Yukons buddy that past and for us to cherish the little amount of time we have on this beautiful place.

    Yukon Cornelius took us out.

    Don’t waste the day!

  • The Self Named FNG

    What a great morning in the gloom today! Weather was perfect, 15 deep PAX, an FNG that found us via Mens Alliance group and we kicked off the Week of Warby.

    After a nice jog to through the tunnel and back to the parking lot was the warmarama. Mission statement, 5 pillars and disclaimers. Imperial walkers, DMH, SSH, and a handful of wife stretches.

    COP 1,2 & 3: The pyramid. 10 burpees, 20 merkins, 30 WW2, 40 squats, 50 mountain climbers(double count), 40 SSH, 30 reverse lunges, 20 plank jax, 10 Carolina dry docks. After each pyramid, the PAX ran up to the entrance stop sign and back.

    COP 4: 2/3’s of a triple check. We used the stage from the Rountrey 5k for dips and the ground for windshield wipers as the timer ran up to the entrance stop sign. Closed out with a plank until time.

    Numbers, names, announcements, PR, wins. Prayers for Moses and POTUS for a speedy recovery. From the Bridge, Buckets to continue to rite his own ship, keep pushing brother! Flyboys neighbor Leann is home from the hospital.

    Great to have our newest member Bru. From South Africa, dad of 3 and is NOT a firefighter. After much discussion his F3 name, he tossed out Bru and the PAX agreed.

    Always a pleasure leading you gents! Lets keep it rolling!

  • Reservation for 2 at the Club

    YHC was just about to pack it up and head home when Hitchhiker pulled in to the club. We didn’t have a tabata timer, so we made do with 15 reps and a 20 second count in between sets.

    COP with SSHs, IWs, DQs, Merkins, and Freddy Mercurys. Then we moved into the tabata phase with Curls, Upright Rows, Triceps Extensions, Bench Press, Sit and Press, Swings, with laps around the track sprinkled in between.

    NMS: The PAX discussed summer plans, data science, AI, the job market, water bottles, and probably much more. It is always good to catch up with Hitch!

  • “Mobility” is Yoga for Men who don’t like Yoga

    We did something a bit different today to prepare for our Ultimate Frisbee coming up this weekend. Then we did a basic Frisbee Drill with red solo cups.

    Mobility workouts are generally not workouts, nor are they static stretching sessions. They are dynamic stretching moves that work well for workout warmups but also move the joints and muscles in ways that may prepare us for rigors of everyday life.

    Mobility List:
    – Calf Raises & Scoops
    – Knee rotations
    – Good Morning Hip Hinge and Squat Combo
    – Inchworm walkouts with pushup
    Belly:
    – Cobra
    – Back Extension with arm holds
    – Scorpions, toes to hands
    Table Top:
    – Cat Cow
    – Bird Dog
    – Down Dog Foot Peddles
    – Down Dog 90 degree knees
    – Frog Rock
    – Abductor One leg out Rocks
    – Spiderman Rocks & extensions
    – Olympic Stretches (Lunge with overhead)
    – Did not have time for: Pigeon, Booty Blaster, 90:90 getups or Iron Mikes
    Back:
    – Knee Hug Glute Pull
    – Back Cross Leg Pull
    – 4 Bicyles & 4 Indiana Prom Dates
    – Isometric Alabama Hold

    FRISBEE DRILLS & Toss all the way back to the cars

  • Flex Friday Returns

    11 strong at a 70 and sunny day on the hill. YHC had promised a return of flex Friday and unlike the week prior he delivered this week.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Ring of fire style: Everyone grab a coupon. Runner/timer calls exercise

    1st round run up hill to hydrant: PAX did curls, overhead press, skull crushers, WWIII’s, etc. total 11 exercises.

    2nd round: Run to railings for 5 Jerkins, Pax did swings, squats, pull through merkins, etc.

    3rd round complete 10 of called exercise.

    Time was called.

    YHC took us out in prayer.

  • 2nd Leg of March to RESPECT

    A six pack of mighty warriors assembled for the 2nd leg of the march to R-E-S-P-E-C-T.  Here is how it went down in the The Deep:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on the endless hill with Mike Tysons and WWI sit-ups
    • Mosey to the picnic tables behind the school for a respectful Lindsay – dips and step-ups (40/10, 30/20, 20/30, 10/40)
    • Bernie up the hill to the playground
    • Mosey to the playground for a 3x check
      • Run
      • Swing pumps
      • FM
    • Mosey back to the flag for some Mary with one-legged crunches and WWI crunches
    • COT with YHC taking us out

    Great to see all of the PAX this morning.  Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Lunch tomorrow at Fish & Pig.

    God is good all of the time!

    Attila

  • that’s right, you guessed it: Frank Stallone

    Two gentlemen got up extra early Thursday to run some hills. We met at Mt Midlo, the best hill this side of Twin Team. One mile warm up, then 8 times at 30 seconds hard effort up, starting from the bottom, follow by 30 seconds walking down, then jog the rest of the way to the start. Then 3 times from the middle to the top, followed by 1 time from top to bottom. TCLAPS to Big Rig, who was really pushing the pace! This was probably the hardest 3.5 mile, 45 minute run the YHC has done. At the end, we made it Over The Top, we didn’t want to end on a Cliffhanger, we also decided to run together, if anyone got too far ahead, the agreement was to yell “Stop! Or my mom will shoot!”

  • The Ponch Circuit Circus

    11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

    Warm-Up:

    We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

    The Thang:

    We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

    Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

    • Side-straddle hops and mountain climbers got us warm.
    • Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
    • Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
    • Regular, wide-arm, and diamond merkins crushed the chest back to back.
    • Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

    Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

    Proud of the men who joined me today!

    COT:

    Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.