Category: Richmond, VA

  • Magnificent Seven

    It was a wet 70 and sunny on the grounds at Rockwood Park. But that didn’t stop the Magnificent Seven from putting in the work at the last Rocknroll of 2024. Even an FNG!  According to the squirrel that seemed to be mocking us, here’s what happened.


    Warmarama
    Mosey to the basketball court for the standard warmarama with the disclaimer for the FNG.
    Side Straddle Hops
    Ukrainian Soldiers
    Imperial Walkers
    Don Quyotes
    Down to Plank for Mission, Credo, and Core Principles. Mosey back to YHC’s truck, where an F3 Cindy was conveniently placed for


    The Thang


    Each PAX gets to do 10 Thrusters while all other PAX holds Plank.
    Mosey over to the pavilion on the nature trail for a pair of triple checks.


    TC #1
    X Factor situps
    Picnic bench step ups
    Timer runs to the sign about 40 yards away and back


    TC #2
    Heels to Heaven
    Chair Dips
    Run to the sign and Bernie back


    Mosey to the concession stand for some Wall Work
    Hoe Downs and Donkey Kicks 2 Rounds of Each


    Then over to Mudslide’s Hill for Elevens
    1 Jump Squat at the bottom
    Reverse Lunges up (modify to forward Lunge, or side shuffle)
    10 Incline Merkins at the top
    Run back down


    Indigenous People’s Run with the trailer doing 3 burpees and running to the front, then a round with 2 burpees stop back at the Cindy.


    Merkin Ring of Fire
    PAX take turns doing Merkin of choice while others hold Plank.


    Cindy Ring of Fire
    PAX pass around Cindy and do 10 Military Presses while others do squats
    Repeat with Curls


    100 merkins as a group.
    Time


    YHC promised to keep the PAX somewhat dry as long as they could hold Plank, and the PAX managed to live up to their end of the bargain.

    This week YHC reached 100 Qs for the year. Truly a blessing to be able to lead other men, and I encourage you to do so if you haven’t.


    Ponch said he was bringing an FNG the night before, but I have to admit I was pretty skeptical, considering the weather. But Ponch came through and gave it away!  That’s what it’s all about!  Welcome to Carerra!

  • Underground Popup Westhoe 2nd F

    YHC, EF Hutton, and Kubota got together for a 2nd F to talk about 2024 and what can come in 2025. Great times were had. It was extremely last minute but next time YHC will make sure there is time for a proper invite.

  • Skibidi Toilet

    9 brave men (2 of which were FNG’s) joined to see what Handshake had to offer. The 2 FNG’s were Handshakes oldest nephews.

    Mosey over to the circle for a couple laps and a warmup.

    Mosey all the way down to the Tollbooth for Nickel Bridge fun. Starting at the Lamp Post closest to the Toll Booth and do 2 Burpees and run to the next Lamp Post and continue all the way across the Bridge and stop at the Trail Head. On the way back so iterations but switch to 5 WWII’s.

    Mosey down the hill from the Toll Booth to the Pump House and get in groups of 3 for a Triple Check. P1 run down the hill, across the bridge, then back up. P2 HRM’s, P3 LBCs.

    Mosey over to the bottom of bottom of Love Hill and do an Indigenous Peoples Run up the Hill. Hitch was permanent front runner since he was the only one with a Headlamp.

    Mosey to the Amphitheater for 1 round of 3 Dips on every step all the way up to the stop.

    Mosey Back to the Parking Lot and finish with 1 round of 10 “pick you own” Merkins.

    According to Oyster we covered 3 miles.

    Announcements – New Years Day workout at W-Dog (Byrd Park) at 0700-0800.

    Prayer Request – My Father In Laws Brother had a Heart Attack on December 23rd and passed away. Prayers for his wife and children.

    NMS – it was great to have my two oldest nephews come out for the beatdown. I had invited them and never expected them to show but they and it crushed it. Owen is a Junior at James Madison and is studying Finance and has an entrepreneurial mindset . He’s worked for local moving companies during summer/holiday breaks and does his own jobs while at school. Mason is a Senior at Douglas Freeman and plays on both the Golf and Lacrosse teams. He plans on studying Engineering next year at either Tech/UVA/or JMU. Owens nickname is Street Cred and Masons nickname is Brick. Hopefully they will come back out soon.

  • The games are made up and the points don’t matter

    100-4-100 The celebration of reaching 100 posts before the end of 2024. I started with F3 in May, Choo Choo shortly after and Beaver shortly after that. We all reached 100 posts about the same time. Props to Choo Choo and Beaver for starting up the lumberyard and reaching these numbers so fast. I wanted to do something special and stupid. Everything was 100 count or 100 yards. We even had an FNG. Special thanks to the guys who traveled an hour to be here. Several completed the list and added to it. Great job by all. What a way to finish 2024 and looking forward to an even better 2025. I want to shout of Big Rig for dragging me out on that Tuesday back in May to get me where I am today. I want to thank everyone for continuing to push me since then.

  • Pre CSAUP ruck

    Quick 2.5 mile ruck to warm up for the lumberyard CSAUP. The rain held off for a beautiful December morning ruck. Great mummble chatter with Choo Choo. We had a beautiful view of the morning light poking through the clouds and a Beaver running the football field.

  • BroCode

    This being the last Friday of the month, we ran the usual Bro Code route (Pump to Church to Copperas to Ridgefield to Old Prescott and back to the start). For the record, Pigskin led for the first 30 yards. We were also accompanied by Wally and Lulu.

     

    Afterwards, we finished up at Dunkin for some 2nd F.

  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • (NewKent) Back in the saddle again!

    As 2 of us were stretching it out and talking about how driving to gloom with the heat cranking is making us soft here comes Beaver rolling in last minute with tire pressure gauge in hand. The TPMS sensors in these vehicles don’t stand a chance with this guy! This is what went down…

    Warmup

    • Roscoe’s mom
    • Knee knockers
    • Toe touches
    • Fudd and Wilson’s wife
    • Cherry pickers
    • SSH
    • Imperial walkers
    • Ukrainian soldiers

    Mosey to the hill for 11s

    • Monkey humpers
    • Travel down with Bearcrawls
    • Merkins at the bottom
    • Climb up with lunges

    4 Corners on football field

    • Started with 10 WW2 and add 10 at each corner. Had us end with 40 WW2

    Pick your partner exercise

    • One person calls exercise and runs around the building while the pax is doing that exercise.
    • If you call out the same exercise BURPEES if you don’t call out a exercise in 10 seconds BURPEES
    • Way too many exercises done here to name.

    Numbers, Names and Prayer request

    Great morning and it’s good to be back in the saddle again. The YHC has been dealing with his kids and bodily fluids going everywhere. Looking forward to Saturdays work out at the lumberyard for Pool Boy, Beaver and my self’s 100th post give or take 1. Pool boy has the Q so I’m sure Cindy’s are involved. Come check out the newest AO! Maybe enjoy some coffee at our local spot here afterwords.

    On to Journeys to grab some coffee and YHC took us out.

  • Christmas Eve Eve Run

    7 or so ascended upon River Run for a holiday run through Powderham. And it was cold, cold, cold, cold, cold.

    Ruckers rucked.

    Runners ran up Twin Team and into Powderham, performed the loop back around to Ellesmere and through to Brigstock, back home. Doozy added some extra mileage.

    Beautiful morning for a run through the neighborhood. Great job gents. Hope everyone has (had) a safe and fun holiday.

    -Singer

  • Crowd Sourcing Movie Recommendations

    Six bodies shivering in the light as the Q showed up just in time making it a lucky 7 + 1 K9. Directions were called and all embarked on their routes. Commonwealth to Monument and head east picking up the appropriate turns to come back on Grove.

    Announcements: Ask Hitchhiker about his thoughts on family fine dining.

    YHC took us out.

    Coffee at Libbie Market on a weekday is special indeed. Today was extra special as we reminesced about classic movies – both for kids and adults. A solid list was compiled.