Bro Code before Hoe Code
Category: Richmond, VA
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Cardio Frogs
The Bon Air Bad Boys were at it once again at The FORGE – rolling in 10 deep including Mudslide! The following is a brief summary for your viewing pleasure:
Mosey to the Tennis Courts for Warm-Ups:
Jazzercise, Helicopters, Imperial Walkers, Moroccan Night Clubs, Heels to Heaven, Alabama Prom Dates, HR Merkins, Mario Jumps, Butt Kicks, Karaoke
Mosey to the lower parking lot for Exercise One:
Self Dora with 100 Merkins, 200 Squats, 300 flutter Kicks. Sets were broken up with hill runs – 11 total.
Exercise Two: Ring Around the Toadie
Snuff appeared to call for this in the Forgecast……….then no-showed for the workout. The PAX were pumped.
Frog jump in a clockwise direction around the perimeter of the parking lot.
Mosey to the track via Machismo’s Gate for Exercise Three: Lap around the football field – start at 25% effort, then 50, 75 and 100 for the home stretch.
Exercise Four: 50 Hand Release Merkins on your own.
Just enough time for Exercise Five: Run up Mt. Chaplain, 50 LBC’s at the top. Then back to the flag.
Last Call took us out
Final thoughts: Not exactly planned, but it kind of turned into leg/cardio day. Just in time for the Century Classic! Strong effort by the all the PAX today including ample mumblechatter. Always an honor to lead at the FORGE. Feels like yesterday that I was an FNG at this very location. -
prostitute that didn’t get paid
COP a group of 8 hearty warriors showed for a good beatdown. We did a warmarama in the usual fashion with ssh’s, lbc’s, some stretching and the like. Then we did some dojo Dan with front/round kicks and a horse stance punch fest.
THANG
this was started with a merkin/jump squat/ssh/kb press 4 corner prost style but truncated when YHC realized it was taking to long to get to the promised kb wo.
KB was a long list of old and new ex with a variety of reps and grouped in to 4 ex w a small break. We rolled through that list 2x with some mods to get our arms swoll. We sweat until time was called.
COT was name/numberama, announce, prayer request and YHC brought us out.
Gentlemen it was my honor to lead you all.
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No Speed Work Today
2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join.
We moseyed back to our vehicles and got the bricks and cindies.
Arm Circles and Taint Ticklers
Then grab the bricks and do some lat raises and arm circles.
Grab the cindies
Calf raises
10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy.
Stiletto Goblet Squats 2 sets of 20
Big Girl Stiletto Goblet Squats (wide stance l) 1 set
Mosey back to the track for some core work
In and outs
Seated bicycles forward and reverse
scrunchy frogs
Boberry led some elbow plank exercise that had to do with a dolphin and JLo or something.
Finish up with a lap around the track and YHC’s leg seemed to feel better.
Very grateful Boberry was willing to audible with me as my leg just didn’t want to cooperate this morning. Good times as always with the Broberry.
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I remembered all 18 PAX, does that make me young?
As I arrived at the Circus and saw Upchuck, EF Hutton and Lockjaw I thought to myself “Did First Watch go west?” The after a horde of regulars and a visitor from SOJ (State Farm) I thought “Oh sh^t I need to remember all of these names”. After a short COP (DQs, helicopters, merkins and Freddies) and dodging of a few incoming cars (including a couple of teenagers who thought the parking lot speed limit was 40 and finally slowed down after 10 seconds of our yelling) we started our workout.
E1: Mosey to the track area. Lindseys with high pulls and curls. I thought the high pulls would be difficult but the curls were killing me. I had no idea the track was so popular so there was so more car dodging.
E2: Another Lindsey with squats and lawnmowers (one count). a bit of mumble chatter about how to handle odd # of one counts between two arms. Mosey to basketball court.
e3: Bear crawl across court with kb; lunge back with kb.
e4: Mosey and do 3 sets of sit and press (10, 15, 20).
E5: Mosey back to front of school. Rifle carry and do 3 sets of calf raises (10, 20, 30).
E6: Head to home base (near the coffee): Finish with sets of swings, american hammers, bench presses, coupon flutters and DMH.
All of us likely know of the CSAUP this weekend. Also a folk music concert (ask Whitesnake for details) and May 10th is the bridge (meet at Wawa in Westchester Commons at 6 a.m. I believe). State Farm wanted to give thanks for being able to start/promote F3 up in Pennsylvania. Prayers for Fudd’s family, Roger Roger’s surgery and my treatment tomorrow. We had 18 strong today and I did not need my phone to remember everyone. It would have been less stressful if I used my phone but whatever.
Thanks for all of the PAX and for letting me lead.
Fireman Ed
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Insomnia Broga
2 regular F3 Brogiis were so excited for Attila FW Q that sleep was not on the menu. Like a pair of 8 year olds at Christmas, they sprang from their abodes with excitement, broga mats in hand to enjoy the ideal conditions that awaited them at the River Road Baptist Church. Shoulders, Hips, Back and Glutes were well represented in the plan this morning. Good mumble chatter among the regular moans and groans. Thank you for joining me Hutton.
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369 Damn She……
Beaver and I hit the morning with a mix of Broga and 369s Big Rig style! We knocked out 10 rounds of 369s with a run after the 5th round and another to finish strong. Beaver crushed his pull ups with some leg raised pull ups. I couldn’t manage those yet but maybe one day.
Sending prayers for the men stepping up Friday night. Stay strong!
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Gimme More Harmonica
A slick and stylish six embarked on yet another trip around the Stony Point fashion park donning the seasons’ hottest rucksacks. Tales from the Ragnar trails were shared by Sable, Purple Rain snuck in the fact that he just turned 40 (no more hate!), and many other stories were shared as we covered roughly 3.25mi in 65 minutes.
April is one of YHC’s favorite months for several important reasons. In no particular order April marks the beginning of baseball season, the month I became a father, and playoff hockey! YHC had the pleasure of sharing with the PAX the headline sweeping through the NHL and the bottom third of the ESPN home page. A beloved group of elderly Korean ladies have been playing the national anthem on harmonicas to open the home playoff games for the LA Kings. The Kings had not lost at home yet and many are beginning to wonder how long they will ride this harmonica-powered freight train.
YHC took us out and over to Eisntein for a bagel and discussion on Rule 6 of Jordan Peterson’s 12 Rules for Life. Always honored to lead such fine men!
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No Monkey Humpers??
A trio of Crossing regulars hit the increasingly hot pavement of WEAG at 6pm sharp. The following is a brief summary for your viewing pleasure.
Mosey to the back of the church for Warm-ups:
Helicopters, Side to Sides (??), Imperial Walkers, Copperhead Squats, Freddy Mercuries, Heals to Heaven, Mario Jumps, Karaoke, Lunge Walk.
Exercise One: On the hill – Clockwork Merkins, Clockwork LBC’s
Exercise Two: Century Classic Homage – Run around the church and stop for 100 count exercises at various points. Calf Raises, Squats, Oblique LBC’s, Toe Taps, Side Straddle Hops, Moroccan Night Clubs, Shoulder Taps. I may have missed a couple
Exercise Three: Triple Check with HR Merkins, Jump Squats and a runner.
Seadoo took us out with some inspiring words
Final Thoughts: Excellent work by all on this hot and humid evening! Broadway and YHC filled the air with nervous mumble chatter about the Century Classic………But we got this! Great to catch up with these guys, as always.
SYITG. -
Triple Checks at MANNDate
3 men posted on a 70 and sunny day for variety of iron.
Mosey around the parking lot then some COP to warm up.
Corned Beef brought the clubs and YHC brought the mace so some triple checks were in order.
1st triple check: mace hold, double kb curls, timer mosey around parking lot.
2nd triple check: club lateral raises (timer), WW2s w/ pump, goblet squats.
3rd triple check: club swings (timer), boat canoes, calf raises
Numbers, names, Spit took us out.