Category: Richmond, VA

  • Hot Potato at Green Mile

    4 HIMs showed up this morning to a blank Q sheet at the Green Mile. Hot Potato it is! Here is how it went down:

    Futon Q:

    Warmup with mosey followed by various IC exercises.

    COP 1: 11s in bus parking lot with Incline Merkins on the curb and Dips on the rail.

    Hermey Q:

    COP 2: Light pole Alley – Start at light pole 1 with 10 Burpees, run to light pole 6 for 10 burpees and return to light pole 2. At light pole 2 performed 20 Squats, run to light pole 6 for 20 squats and returned to light pole 3. Continued the following with 30 Monkey Humpers, 40 Carolina Dry Docks, 50 LBCs and 60 SSH.

    Dumar Q:

    COP 3: Quad Check – LBCs, Heels to Heaven, Squats and Runner to the top of the bus loop and back.

    Kingpin Q:

    COP 4: Mosey back to the flag for 3 sets of slow 3 count x 5 HRM followed by arm circles as a cool down.

    Numbers, Names, Announcements (CSAUP this weekend, Hermey Q at the Bridge) Prayers (Dr. Scholls getting time with his son starting this weekend).

    Thanks fellas for putting in the work and coming together for a good beatdown. Have a blessed day!

  • WaThoHuk Challange

    The Preblast said it all.

    The WaThoHuk Challenge is a different F3 workout, no cadence, no COP, no Mary.This is you vs you to set a baseline to compare back to at a future challenge (end of October) It goes like this…Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/4 of a mile.Get back and complete exercise 2, do lap, etc. Get through as much as you can until time is called.

    If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

    The THANG:

    • Mountain Climbers – 100 (count each leg as one, i.e. civilian count)
    • Lap
    • Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
    • Lap
    • Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect/Ranger Merkin”), 25 diamond)
    • Lap
    • WW2 – 50
    • Lap
    • Carolina Dry Docks – 100
    • Lap
    • LBCs – 100
    • Lap
    • Jump Squats – 100
    • Lap
    • Dollies – 200
    • Lap
    • Squats – 100
    • Lap
    • Rock Hoppers – 100
    • Lap
    • Russian Twists (American Hammer) – 100
    • Lap
    • Burpees – 100
    • Lap
    • Burpees – 200

    4 showed up to test this challenge.

    All 4 got through the Rock Hoppers.

    Salt Lick and Pinto completed all Rock Hopperd

    Lighthouse finished 3/4 of lap after Rock Hoopers

    YHC finished full lap after Rock Hoppers.

    Hope to see more in October to suffer with us. It’s a bitch of a challenge!! Maybe we should try it at Heartbreak next.

    V/r

    John (Gypsy) Boles

  • Humid Ruck… “why would you wear a Hoodie?”

    The Magnificent 7 of RounTrey went rucking this humid morning… all wearing lighter clothes except for one wearing pants and another wearing a “hoodie” … strange. We rucked 3.42miles at a pace of 17:40min per mile. I think the warmer weather, since some of us read the weather reports before going out, got us moving faster than normal.

    We talked about many things, went down memory lane with Flyboy on the house that flew away with his … innocence, the meaning of “Pountrey”, 100 men vs 1 gorilla (which could be the meaning of Pountrey LOL), then a shark, tiger, lion, 30 8yr olds (guy in the hoodie’s idea), and what strategies we would incorporate versus such competitors… except the 8yr olds… strange. David Mills from Seven was mentioned in another context and we talked about how Rudy (the movie) is a slow, daunting task to get through as a movie ans we would only watch it once. Now, Inglorious Basterds… that’s a re-watcher!.

  • 200 Meat & Potato’s

    4 Sandbagging SOB’s emerged from the gloom for a meat & potato style beatdown by YHC! As always Beaver prefers quality over quantity, but today we worked on both for this 200th post. Here’s we go!

    • Mosey 1/4 mile around the fb field trail for some chatty stretching.
    • The Wives
    • Scorpions
    • Quad Stretch
    • Toe Grabs & Butterfly
    • Arm Circles & Seal Claps

    1 COP – M&P – AMRAP – Go for 10 Rounds!

    • 20 Sandbag Sissy Squats
    • 20 Merkins
    • 20 Ab Exercise-your pick, no repeats.
    • Mosey 130 yards
    • 10 sec break after every round – 30 second break after 5th round

    Accounted for – 200 50 lb sandbag squats – 200 Merkins – 200 Abs – 1 mile of mosey.

    CoT

    Century CSAUP coming up in 2 days!!! Thanks for coming out today brothers! Way to push!

  • Popping the 1st Watch Cherry

    A virgin 1st Watch Q for YHC.  Time to introduce the 1st Watch PAX to an Attila-style high-rep, modest mileage workout.  Here is how it went down in the gloom of 5 am:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the church parking lot for 4 corners with 10, 15, 20, 25 reps of an exercise
      • 70 HRM
      • 70 WWII sit-ups
      • 70 squat thrusters
      • 70 side crunches, each side
    • Mosey back across River Road to the neighborhood for a 5x check
      • Run
      • One-legged crunches, each leg
      • Crab cakes
      • Monkey humpers
    • Mosey back to the parking lot for COT

    Great work by the PAX today.  No idea if Upchuck really did anything.  There was debate as to how he stretched and worked-out his arms while rucking.  Great work from the PAX that was together. 

    Prayers for Roger Roger and Fireman Ed.  God speed to the CSAUP teams this weekend.

    God is good all of the time!

    Attila

  • Let’s call this in!

    3 of us came out this morning moving some iron. On our adventures out we spotted two shady looking rides in the back lot with some young kids who clearly weren’t there for the ruck. So we did the responsible thing and called it in. Apparently the local cops hit snooze on their shift, and the suspects made a clean getaway. We still cranked out a 5K with some extra weight and got treated to a beautiful sunrise!

  • Copyright Infringement Penalties go to Hardywood

    3 Beasts from the East in SOJ came together on a perfect 70 and sunny morning. YHC saw the backblast for The Green Mile last week and thought it would be a good one for the Bermuda Boys to try out.

    Mosey to the end of the basketball court for the standard warmarama.

    Then over to the wall to get it done.

    The Thang

    5 rounds of the following 5 exercises for one minute all out efforts. Each round concludes with a one minute active recovery / mosey. Exercises:

    -Merkins, Bonnie Blair, Donkey Kick, Squat, Plank

    This was a great workout, and a great format that can be modified to anything you want it to be. Plus it’s an easy backblast. Always great to catch up with Broadway and Posh!

  • Tight, Huh?

    6 HIMs enjoyed a solid morning KB beatdown in the gloom. 5:30 and we were off for a quick mosey around the parking lot. Circled up for some stretching with one fantastic Gilbert Gottfried joke and a horrible dad joke from YHC. DMH, Andy Dufrene, Don Quixote, and a few mom stretches.

    It was decided to move from the normal beatdown spot to another location…….oddly enough, it was the perfect spot for 10 parking lot tracers. Followed up with a quick complex. Goblet squat, hold with a curl, up to a calf raise into a thruster. Roughly 10-15 of those.

    COP 1: Working on our pool bodies? AB-solutley! 3 sets of 30 reps of the following. V position flutter kicks with KB off the chest, straight arm sit ups, alternating leg lift over the KB, American hammers, plank jacks balancing on KB, pull throughs. Once that was complete, the PAX took a slow walk to shake that off. YHC tried a new move of around the world with a reverse lunge to a gun slinger position, roughly 20 cycles.

    COP 2: Triple check. Timer walked across the parking lot while the other two did curls and KB presses.

    With just enough time the PAX did a wall sit with curls, front presses and hold over head.

    Back to the flag for time, PR, announcements, COT.

    Always a pleasure to lead you gents!!!

  • Solo, But No Po Po

    YHC pulled up to the parking lot at Goyne Park, a little nervous that there may be 5 0 waiting in the lot. Fortunately, the parking lot was empty, but unfortunately, YHC was the only PAX there for Pull-ups and Dips.

    Headed over to the jungle gym and did some stretching before a few pull ups. Then some dead hangs for maximum hang time. Then 3 sets of max pull ups.

    Next over to the dip bars for a handful of sets of dips.

    Back to the monkey bars for another dead hang and set of max pull ups.

  • Staying on Campus

    12 men woke up ready to get a sweat going without leaving campus. 2 were walking and 2 were riding – they may have left campus, but the 8 runners remained and did a series of loops shown below. Unfortunately, YHC took the road name from On the Go Maps as “Crenshaw Way” when it is “Westhampton Way” but nonetheless, we all made it.

    4-mile: https://onthegomap.com/s/aa698r6g

    5-mile: https://onthegomap.com/s/kt0e1r33

    6-mile: https://onthegomap.com/s/6bt0n4u4

    Numbers, Names, and COT with YHC taking us out.

    NMS:

    Great running with Bodos and his new Pride shoes courtesy of Relay, and Oyster and Hitch. Perfect morning for some miles. Re-running the hills was not fun, but I may bring these routes back as it would be good to check progress – see if you run it faster next time or run a little extra.

    Rumor has it some secrets were shared in the gloom this morning and minds were blown, but you had to be there to hear it.

    Sorry to conclude COT before Bleeder and OBT got back.

    No More Gumbo For You!