Category: Richmond, VA

  • Grid Iron Snow Day

    Six men joined the snow day Q at Grid Iron. After a brief warm up (including snow angels) we hit the following cardio themed workout:

    New to the Exicon “Sled Dog”. Partner up. 1 Burpee each and begin… 1st partner sits in the sled and the other pushes you across the Grid Iron, Burpee, switch and the other partner pushes you back across the Grid Iron, Burpee, repeat. 6 rounds (3 mushes each)

    Beast: Every member of the Q got to choose (Merkins, Heals to Heaven, Squats, Don Quixote, WWIIs, and Hand Release Merkins)

    Hit the hill for Snow 7’s of Carolina Dry Docks and WWII’s, with carrying the sled up the hill and attempting to sled down the hill to give your partner the sled. Back for 2 Rounds of Sled Dog (again), and a Lindsay with Step Ups and Dips,

    Finished with stretching that somehow included more Merkins and American Hammers.

  • Check them estrogen level levels!!

    The texts started going out this morning to make sure it wasn’t gonna be a solo show. To my surprise Pool Boy was already cutting donuts and doing some trail riding to warm up. After kidnapping Yukon from his house this is what went down…..

    Warmarama

    • Arm circles
    • Chinnook
    • Little Birdies
    • Imperial walkers
    • Copperhead squats
    • Wilson and Roscoe’s wife
    • SSH
    • A few more leg things

    Mosey to football field to knock out 100 yard Mario’s, Karaoke and Lieutenant Dans

    MOSEY to start on them abs!
    50 of each with a 200 yard run between

    • Outlaws
    • LBC
    • Flutters
    • American Hammers
    • Plank Dips
    • Penguin
    • LBO
    • Elliptical
    • Dollys
    • Foxholes

    Finished up with 50 snow angles and some Bear Crawls!!!

    Numbers, Names and Prayer Request
    Great chatter this morning about getting testosterone and estrogen checked. Some of us have speculations on someone from New Kent on performance enhancing drugs. Even Beavers snow angles were as perfect as his forms also!

    OUT!

  • what? no coffee??

    4 guys showed up to get a workout in before an amazing brekkie. Unfortunately, coffee was not available.

    COP — a few exercises

    4 corners —
    bear crawl
    10 really good merkins
    karaoke
    10 really good situps
    crawl bear
    10 really good squats
    karaoke
    something else

    Dora
    run a lap
    100 merkins
    200 LBC
    300 SSH

    THE END
    Grab some coffee and something to eat.

  • Breakfast Club in the Crisp Morning Air

    Two intrepid souls braved the Alaskan-like crisp cold of a Saturday morning for a Breakfast Club. We launched from the Elwood Thompson and converged upon the Dogpile. The crisp air and captivating conversation left us energized and ready for an intense(?) Oyster’s beatdown.

    Cheers to a splendid morning, Bobbery!

     

  • Operation: Black Ice

    In search of safety the Pax stuck to main roads.  Here’s where:

    The Route

    • L on Pump
    • L on Falconbridge
    • R on Raintree
    • L on Deepwood Circle
    • R on Raintree
    • L on Maremont
    • Circle Godwin
    • Gypsy and Lighthouse did some extra
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Without the dangling carrot of a steaming cup of coffee to motivate the Pax, the effort was there but the enthusiasm was not.  Most would have preferred to fartsack.  No falls to report, unless Pigskin did his famous drop and roll.  Go Commanders!

    ANNOUNCEMENTS

    • The Bridge Jan 25 – See Fudd
    • Breaking Bread – ongoing
    • Prayers for Fireman Ed beginning treatment
    • Prayers for water

  • [NewKent]Heat Wave!

    it was 70 and sunny this gloom as 2 eastenders got started about 2 minutes late, but that’s alright, we paid the troll toll(bonus points if you can name that show) with 10 Burpees and kept the heart rates and sweats up until the clock ran out!

    Set the EMOM timer to go off every 2 minutes of the entire 45 minutes to stop, drop and do 5 burpees.

    Warmarama-Mosey to the east octagon. 20 arm circles IC, keep arms raised, 20 reverse arm circles IC, keep arms up, 20 seal claps IC, keep arms raised, 20 Overhead Claps IC for the SkyQ, keep arms raised and squat into Al Gore. Dead man hang, to the left and right, rock the baby, Wilson’s wife, Fudd’s Wife, 10 Merkins IC, Roscoe’s Wife, 10 American Hammers IC, 25 SSH’s IC.

    Mosey to the snack shack and bring the picnic tables together like butt cheeks, or close enough to stand between them. 11’s – hanging picnic table dips, lap around the snack shack, Wet Toilet Seats. Don’t forget to put the picnic tables back where you found them!

    Mosey to the monkey bars for 20 hanging leg raises. 20 more hanging leg raises. 10 more hanging leg raises.

    Mosey back to the parking lot for a brief COT leg stretch, Numberama and Namerama. Announcerama – Beaver will be Q’ing the 3rd stop AO at 45MOM for the Frozen Triangle on Feb 8 in Richmond.

    ”And the peace of God, which surpasses all understanding, will guard your hearts and your thoughts” – Philippians 4:7

  • Speaking in Movie References

    Eight Pax members sculpted by classic movie quotes and references embarked on running and rucking. North on Westmoreland, right on Fitzhugh to Broad, and come back on Antrim or Tilden, Mulberry, or Meadow depending on your distance. Grove brings you home.

    YHC took us out.

  • Cold Potato Q

    The puns of F3. Party of 1 arrived at the AO in hopes of seeing some familiar faces but without another sole in sight and no one to toss the potato to, YHC took off to the hills to stay warm. Couple loops around various cul-de-sacs and the high school logged three miles, returned for some 100 rep exercises – merkins, LBCs, squats (sorry DTH, YHC passed on the burpees). With icicles forming on the beard, the towel was thrown after exactly 45 minutes.

    -Singer

  • Heist’s Wittle Frozen Piggies

    Night one of the CFP Semifinals caused Satan’s Hill most frequented PAX to fartsack this AM. Congrats to the Irish and Rudy! 4 HIMs still managed to make it out in the cold for a beatdown. According to Heist’s wittle frozen piggies (my man couldn’t find his sheepskin gloves this AM) this is how it went down:

    Warmup jog halfway up Satan’s Hill and back to the parking lot for SSHs, Helicopters, Deadman Hang, Ukranian Soldiers, Knee to Chest, Roscoe’s Mom and LBCs.

    COP 1: Dora w/ coupons in the parking lot. 100 Anterior Raises, 200 Skull Crushers, 300 Curls. Timer carries coupon around parking lot island and back to do 1 blockee before switching. Cindy’s were stupid cold this morning and causing all members to feel like their fingers were going numb. Switched it up that timer runs to the end of the parking lot and back.

    COP 2: Moseyed up Satan’s Hill and over to the Willowmore cul de sac for a Legs Quad Check – Lunges, Squats, Monkey Humpers and timer runs to the bottom of the cul de sac and back.

    COP 3: Moseyed back to the parking lot for ring of fire abs. 25 count around the circle twice for various ab exercise in IC and OYO ending in a 2-minute plank.

    Time called, Numbers, Names, Announcements (Frozen Triangle), Prayers for Chipper’s daughter, people impacted by the fires in California, safety with pending winter weather.

    Appreciate you fellas showing up this morning. Get out there this weekend and spend some time with your kids/family in the snow!

  • The heck is a Nittany Lion??

    11 grown-boys layered up and got after it today at Timberwolf. YHC led a bootcamp while Purple Rain ran a KB circuit. Here’s what went down (at the bootcamp).

    WARMARAMA – Moseyed over to the busloop for some stretching. State Farm reminded YHC that we had a PAX member posting down range so the mission was given and we got into it. SSH’s, Cherry Pickers, DMH, Sit and Reach, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – 11’s on the hill (Notre Dame’s 11 Natty’s)

    • Carolina Dry Docks
    • Squats

    COP #2 – Ran Lines (Diagonal lines like the ones in ND’s endzone) 1842…google it

    COP #3 – 4 Corners (College Football Playoff style)

    • Corner #1 – (10) Merkins, no normal person knows what a Merkin/Nittany Lion is
    • Corner #2 – (20) Ball Dippers, throw fists for the ND leprechaun
    • Corner #3 – (30) Jazzercise for OSU, I see you Nancy!
    • Corner #4 – (40) Arm Circles, with arms you kinda looks like a Longhorn

    COP #4 – Field-width runs on the football field w/ WW(2)’s. ND lost by (2) in Week (2).

    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (R), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (S), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (H), run to the other end of the field.

    COP #5 – 7’s (Notre Dame’s 7 Heisman winners)

    • Same concept as 11’s but only up to 7.
    • ALL BURPEES!!

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Chipper’s daughter. Prayers for strength!
    • PRAYER – State Farm’s mission to expand F3. You’re the guy for the job!
    • WIN – Wildcat continues to flex on cancer. We’re blessed to know you, Bro!
    • WIN – FNG (Gumby) and Wolfpack from Nashville out with us today!

    GO IRISH!!!!!