Category: Richmond, VA

  • Los Tres Leches

    As everyone else was doing the 2025 CSAUP Century, 3 stronger men showed up at R&R this morning to catch some ☀️ sun, but one decided to catch some dirt instead! (Someone took a tumble in the trails)

    We started with warm ups and some stretching (normal F3 shit) then a run around the whole park with some added burbees in between. (when that someone slid head first on the trails) In the trail we stopped by a pavilion & did a triple check while runner was the timer; dips & incline merkins on the benches.

    Mosey’d out to a shaded parking lot to get some cool breeze before the pain. Asending to descending -WWII’s, Monkey humpers, flutter kicks- 10,20,30, – 30,20,10. Reapto with bear crawls & Lunges.

    Mosey back to the flag to finish off with another triple check with runner around the island as the timer; LBC’s, side straddle hops. Then attempted some Broga!

    Great beautiful this Morning a perfect day for a workout outdoors! And for those of you who want to know who fell…. It was Cha-Cha! He got back up quick like a champ & kept on running! We were the perfect flavors for The Tres Leches!

  • Where’s the mute button?

    A good turnout at DaPile as 6 men posted for a beatdown. The PAX decided to hot potato the Q and Corned Beef took the lead.

    Corned Beef Q:

    COP – SSH, Don Qs, imperial walkers, etc.

    Basketball court 4 corned + triple check:

    Each PAX posts at a corner for an exercise (hand release merkins, squats, WW2s, flutter kicks), 2 PAX in the middle running suicides as timers. The PAX rotated each corner/timer for a triple check.

    Bulkhead Q:

    Mosey to cafeteria entrance.
    Triple check – P1 dips, P2 step ups, P3 10x donkey kicks and bear crawl back as the timer.

    Bus loop 4 corners – do 10x merkins, 20x squats, 30x WW2s at each corner. YHC modified corner 3 and 4 to 20x lunges and 30x heels to heaven.

    Mosey to front of school, partner up. P1 wall sit, P2 mosey to sidewalk and do 10x superman and switch with P1. Rinse and repeat 3 rounds.

    Mosey back to flag for some burpees and stretching.

    Numbers, names, Corned Beef took us.

    Notes:

    Great to see Trail Mix posting again. Prayers to Trail Mix’s step daughter fighting cancer.

    Great second F at Local Cup with Surf n Turf and Mudface joining us.

  • Handi-Capable Mini-CSAUP

    Gridiron is a massive AO, so in honor of the CSAUP this weekend, today’s workout was a handi-capable mini-tour of the Gridiron.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Parking lot – 1 burpee march with 20 WWII sit-up and 20 APDs
    • Playground (soft blue surface for being on you six) – crunches, 20 with left leg down, 20 with right leg down, 20 with both legs down
    • Burpee hill – 3 minutes of burpees
    • Pull-up bars – 20 pull-ups and 20 step-ups each leg
    • Trail run through woods to softball fields
    • Softball fields – arch loader with bear crawl and crab walk, 30 WWI sit-ups
    • Tennis courts – 4 corners with 70 HRM and 70 H2H
    • Bus loop – 45 pole sits with arm raises, etc; 60 pole smokers and 30 Mike Tysons
    • Football field – mini-beast with 36 CDD and 60 monkey humpers
    • COT with YHC taking us out

    Lots of ground covered by a group not capable of doing the CSAUP (except mayble Seymour and Chum).  Good work, and a fun twist on others stupidity.  There are so many parts of the Gridiron AO that we did not touch in our hour.  Prayers up for Fireman Ed and Roger Roger.

    God is good all of the time!

    Attila

  • Summer preview

    Two men came to the creek o n a warm and humid morning to end their week on a good note.

    COP: We ran a warmup lap around the parking lot to the flagpole area. Then we did the following in cadence 10 SSH, 10 copperhead squats, 10 Don Quixotes, 10 Imperial walkers, 10 flutterkicks, 15 LBC’S, 10 alternating shoulder taps, 10 hand release merkins, arm circles (10 small and 5 big), then the same in reverse
    THANG: We began with 11’s calf raises and WW2’s Then mosey to the playground for timed pullups. The timer did lunges up to the end of the wood walk and back. Three rotations. Mosey to basketball court for a Dora 100 squats, 200 SSH’s, 300 LBC’S. Timer did modified suicides run forward up the court then backpedal on the way back. Time ran out so we didn’t get the LBC’S in.
    Numberama, Namerama, Surf and turf took us out.

  • Cornhole Kick off 2025

    “I like it rough” was the quote of the day from Cookie. Must have been the back to back posts that got him fired up. Maybe it was cornhole, maybe it was seeing Ponch. Who knows. To quote Rudy, 9 grown boys showed up at Satans Hill for a little cornhole extravaganza. Q decided to slow the pace if any of the CSAUPers made their way to the hill. Quick little mosey and back to the parking lot for the warmarama. DMH, a few wife stretches, SSH, arm circles, raise the roofs.

    LETS GO! THE pax broke in 2 teams. Team 1: Nancy, Ponch, Toby and Futon. Team 2: Crabgrass, Fandango, Cookie, Mudslide, Warby. Team 1 showed up today and put the whoopin on Team 2. Who knew Nancy is just as good left handed as he is right handed. It was discovered that the only thing Team 2 is good at is bent over tosses and taking the penalty exercises.

    1st round: each team started at 40 points. 1 point on the board, 5 in the hole. Subtract your score from the 40 and that was your reps for sit ups with a alternating clap under your leg. 2nd round was a repeato, just left handed. 3rd round was total team score. Team 1 dominated and watched Team 2 run up SH.

    Next couple of rounds were jump shots, long toss, bent over between the legs (Team 2 was triumphant). Last round was a burpee between each bag with a penalty burpee for missing the board, thanks Cookie. The PAX finished up with a run up the hill. Time called.

    Announcements, PR, COT

    Have a great and safe CSAUP gentlemen!!!

  • Gourgeous

    A good looking mixture of runners and loungers hit the pleasant temps awaiting them at Twin Team Lounge. 2 adventurers went out to explore crevasses deep while 3 stayed for a kettlebell for the ages. Here is how things went down for the bellers.

    Mosey to the grassy playing fields behind the school for introductions and salutations. Warm up in conversation that included Helicopters, Dead Man Hang, Ukrainian Soldiers, Pigeon right, Pigeon left, more dead man hang and some other stretching. Mosey back around the school to collect the kettle bells.

    Wosey to the black top for a triple check. Timer runs the blacktop perimeter with others performing Goblet Squats and WWII’s. Round 2 included stationary timer performing 20 single count lunges with exercises of American Hammers and Lawnmower Pulls.

    Mosey to the bus loop for another triple check. Timer runs the bus circle with other performing Squat Thrusts and KB Swings.

    Mosey around to the benches for a quick round of step ups, inclined merkins and dips. BTTVF for 1 minute of mary when runners returned for numbers, names, announcements/prayers. YHC took us out.

    Prayers for those participating in Century Classic this evening/tomorrow morning. Best of health and good times hanging out in the van.

    NMS: Been a minute since KB was called at the Lounge. It was quickly obvious that YHC had no game plan but good mumble chatter between the bellers. Not many reps when Doozy is the timer but good times were had by all. Singer and Bullseye traveled into Tarrington to the River and back up. Based on their return attire, summer humidity is upon us. Great job today fellas. Thank you for the opportunity to join you this morning.

  • It’s Friday!

    YHC was prepared for something solo this gloom however, Friday had other plans. Hence! 2 HIMs emerged from the gloom for a good ol coupon session!

    Warmarama – brief arm, leg, back stretches by the SF. Mosey to the coupon pile.

    March coupons to the hill for 1st COP.

    11’s – Coupon Curls – Bernie up hill – WWIII’s – Coupon Carry down hill

    COP 2 – Dora – PAX timer runs across football field and back.

    • 100 Coupon Squats
    • 150 LBC’s
    • 200 SSH’s

    COP 3 – Coupon Back. P1 Walks w/coupon back to the pile. P2 does 5 Merkins and coupon shuffles to catch P1 to do the 5 Merkins and Shuffle to catch P2.

    Mosey back to the SF. We stayed a little late to do some post workout stretching and chatter.


    Welcome Friday! Wildwood came up with Friday since Scott only shows up on Fridays for the time being. Correct me if I’m wrong on any of this Friday. Friday is 38, he and his family moved to the NK area about a year ago. He was an MP for a number of years and is now working on his PhD. He used to lead bootcamps in the military and enjoys working out at his home gym. For 2 workouts now he keeps great form and keeps up! F3 might be too easy for him.
    We’re glad to have you out here with us Friday!

  • Tres Amigos Run

    Up twin team, through Powderham over to Brigstock and Mt. Hill, return to school. 4.5 miles in total.

  • 🏃‍♂️ Conquering Burpee Lake (Two-Speed Edition)!

    Beautiful Wednesday morning with four awesome guys today! We split into walkers and runners to make sure everyone got the workout they needed.

    Hit up Burpee Lake where we crushed 3 push-ups, 3 sit-ups, and 3 jump squats at EVERY light post (my legs are still shaking)! Then moseyed back to the flag where our walking and running groups reunited.

    Nothing beats starting the day with good people and a great workout! 💪

    📣 REMINDER: Pickleball returns to Battae starting June 2, 2025!

    Thanks for showing up today, guys! See you next time! 🙌

  • 💪 Getting our sweat on this AM!

    Seven of us showed up for today’s workout on this gorgeous Thursday! Here’s how it went:

    Started with a mosey to the front of Reveille United Methodist Church for our COP (deadmen hang, helicopters, SSH, you know the drill).

    First challenge: A twist on the classic 11. Ran to the fence for 10 merkins + 1 WWII, then back to the other end for 9 merkins + 2 WWII. Kept going until we hit 1 merkins + 10 WWII!

    Next stop: Church parking lot for triple check. One guy paced around the inner lot while the other two cranked out dips and jump squats, taking turns.

    Moved over to Seventh Street Christian Church lot for four corners – push-ups, jump squats, SSHs, and sit-ups at each corner.

    Finished back at the flag with a killer ring of fire ab session!

    📣 HEADS UP: Pickleball is back at Batteau starting June 2, 2025!

    Thanks for showing up, fellas! 🔥