Category: Richmond, VA

  • Running at Rockwood

    When I arrived this morning, there was a guy who I have seen running here trying to join us for a workout. The hard part sometimes is taking that first step to join us. We chatted about his marathon run in Los Angeles, how hills plus other areas are more accessible to train than here, plus future run plans probably later in the year for Richmond. I no doubt run better with someone(cranking out a little over 2 miles in 18:29. I felt good, ready for the main workout with Broadway.

  • BroCode

    CSAUP training is in full swing and for the third week in a row, MOT hosted 11 studly gentlemen through 4+ miles of brocode running. Lots of mumblechatter. Lots of fun. Thanks Gents!

  • There Isn’t A Chorus!

    4 dance pop hip swingers emerged from the gloom for a loco-motion good time!

    Warmarama! Mosey to the East Octagon.

    • SSH’s 20 IC
    • Deadman Hang
    • DQ’s 10 IC
    • Arm Circles 10 IC
    • Reverse Arm Circles 10 IC
    • Toe Grab
    • The 3 Wives
    • Freddie Mercury 10 IC

    COP 1 – “The Loco-Motion” by Kylie Minogue. Low plank to high plank through song, Merkin for every “Loco-Motion”. This was decided during the exercise to merkin every “loco-motion” because YHC thought there was a chorus which we could not decipher.

    COP 2 – Big Beast – 50 yrd run between each set. 6 sets 6 rounds. Run the field in a 6 pattern on half of the football field.

    • Nancy K APD’s
    • Lt Dan Jumpers
    • CDD’s
    • Mountain Climbers 2 ct
    • LBC’s 1 leg out
    • Burpees

    Numbers(4) & Namarama

    Announcements & Prayer Requests – CSAUP next weekend!

    Yukon took us out.

    We got an FNG! Nickname TBD(possibly Dr. Evil). Scott(38) is originally from Phoenix. He spent a lot of time in the Air Force, has plenty of experience leading military bootcamps, should be getting his PHD in December. He and his wife have 2 girls, 7 & 10 years old. We found this guy working with sandbags and medicine balls out on the field last week and invited him out, glad he could join us this morning.

  • Wildcat, MD – Slipping Viagra in YHC’s Qs since 2023

    13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle of the night. Some informed that it is due to high testosterone levels, Wildcat fessed up he is slipping Viagra into the water in NewMarket and YHC was giving his M credit for the hard work she puts in to keep up (and by keep it up, I mean her body, not the erection, but I guess I will give her credit there as well). According to the once F3 participant and his M that ran by during the warm up, the following went down:

    Ruckers took off hand in hand up Satan’s Hill and throughout New Market neighborhood putting in 2.75 miles of “pure hard rucking…what the ladies like” according to Fandango. Sounds like hard things were the topic of conversation in this group as well!

    Warm Up: Mosey to front of the hood and back to the parking lot for various IC exercises – SSH, Ukranian Soldiers, Helicopters, Deadman Hang, Merkins, Freddie Mercuries, Knee to Chest, Roscoe’s Mom

    COP 1: Building Satan’s Hill: Grabbed 3 cinder blocks and got in groups of 3 at the bottom of Satan’s Hill. Pointed out the 4 stops along the hill with the final stop being at the top. P1 carries block to stop 1 and performs 15 Overhead Press. Leave the block and return to bottom of the hill. P2 performs ab exercise of choice and P3 performs cardio exercise of choice. Once P1 returned to bottom, P2 takes off to stop 1 and performs exercise, picks block up and proceeds to stop 2 to perform 15 Bicep curls and then returns to bottom of hill. P1 and P3 continue with ab and cardio exercises. Once P2 returned, P3 runs up hill to the block at stop 2 and performs the exercise, proceeds to carry block to stop 3 and perform 15 Skull Crushers then returns to bottom of the hill. Stop 4 consisted of Cindy Swings. Continued the rotation up and back down until blocks returned to the beginning.

    COP 2: Lined up going up the hill with all 3 blocks at the bottom. First PAX member starts with Blockees and passes the block x 3 to PAX member uphill from him and then runs to end of the line. Continued this process until all PAX and blocks back in the parking lot. Switched directions facing each time to work both sides of the body as well as exercises to include – Blockees, WW3s and Thrusters.

    COP 3: Triple Check – P1 Single Leg Squats on Block, P2 Jerkins and P3 runs to end of the parking lot and back. Ended with 4 burpees each for the Ruckers.

    Ruckers returned to join for Numbers, Names, Announcements – CSAUP May 2-3, The Bridge 4/26 and 5/10, Prayer Requests – Prayers for safety/fun during the CSAUP

    Thanks for letting me lead this morning fellas. Hope everyone has a blessed day!

  • Keepin’ it Loungy – but not too Loungy…

    5 HIM’s joined YHC for a little tour of Twin Team. YHC’s Q focused on conversation and camaraderie with a bit of fitness mixed in. YHC is happy to report that this objective was achieved.

    Warmarama: Walk across the blacktop playground, stretching various body parts as we went.

    Thang 1: Bro code 4 corners, 3 rounds. Merkins, Squats, LBC’s.

    Thang 2: Triple Check: Run around the bus loop, Side Straddle Hops, APD’s/LBC’s.

    Thang 3: Mozey to the benches for some step ups, dips and incline merkins.

    All this fitness nonsense was wrapped up with a little Broga. What a beautiful morning to be outside.

    Per usual, lots of great mumblechatter and laughter at Twin Team. Names and stories have been withheld to protect the innocent and for fear of (likely) incrementation.

    Prayer Requests: DD with a bit o’ skin cancer that will get taken care of. This is the call for all of us to get out and see a dermatologist. LC’s friend who is going through a difficult separation and the life upheaval that comes with this event.

    Announcements: CSAUP

    YHC took us out.

  • Draft Day!

    10 Grown Boys came out to Timberwolf this morning on the best day of the NFL Calendar!

    WARMARAMA – Moseyed down to the track for a quick lap and some stretches.

    THE THANG – In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2025 F3 Draft, your Q selects…”

    Picks reflected QTYs and the PAX revisited each exercise.

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    ANNOUNCEMENTS

    • CSAUP – Hit up Heist!

    PRAYERS/WINS

    • WIN/PRAYER – Fly Boy’s neighbor received encouraging news about the liver transplant she needs. Continued prayers.
    • WIN – Dr. Scholl’s received good news this week.
    • PRAYER – Rudy’s nephew being evaluated for some medical stuff.

  • Let’s Keep This Train Rollin’!

    2 Hardos emerged from the gloom on PFP for some OTB action(we gotta carry this momentum)! YHC keeps an eye on the GoRuck workouts on occasion and saw something that looked decent, so, way we go!


    Warmarama! Stretch OYO and mumble chat.

    Let us not forget our form!

    COP 1 – Release the Sandbags! 3 Rounds – 50 lb bags.

    • 40 Step Ups w/SB
    • 30 Bulgarian Split Squats – w/o SB
    • Travel 200m w/SB – culminated for over a mile of travel with the sand bag on our shoulders.

    COP 2 – Mosey from the lot to the ODG for 10 sets of 3/6/9’s. Mosey back to the lot.

    The time passed so quickly this morning, I’m not sure where it went!
    Loco Motion tomorrow! Don’t miss out!

    Stay Hard!

  • Beast is Back mostly

    6 Beastly bods explored the confines of the nether regions of the forge. Gates opened laps were done of the 4 tennis courts and Warmarama ensued:

    SSH, DQs, UKS, ISW, Merks, LBCs, Oblique’s R&L, Plank Saws.

    Thang 1

    Dora on the long jump run. 3 lanes made for a good division. 50 Merk, 100 WWII, 150 MHs. Mosey to the track. Bear crawl half the loop, Crab Walk the other half.

    Thang 2 Beast

    25,50,75, 25,50,75 6 excercises at each quarter there and back.

    Merkins, American Hammers, Flutters, , Burpees, UKs time

    Scram got her done. Saw that @Handshake wasn’t on the Q so he stuck around for a Machismo Q. Great to get it done with a double respect F3 H.I.M. He’s a winner so far in his youth soccer coaching 2-0 and that is the goal. Prayers for the Ragnarians present and to be out there this weekend. Team Aye Aye will be starting around 3:30 and Running through the night. We’ve been training for this now it’s time to get r done.

  • How long can we go?

    12 High impact men emerged from the gloom to see if today is the day for a 45 min continuous COP.  Like Kramer test driving till we ran out of gas we kept at it til we re-discovered why we do more than COP for bootcamp workouts.  We realized it quite well.

    According to Mr (Teacher) who got a good gander of us while delivering dimensional lumber, this is what went down more or less.

    Welcome, Mission, disclaimer. 54 birthday burpee start. Mosey to the grass.

    COP all in cadence:

    • 1 SSH
    • 10 Helicopter, 10 Turn & Bounce, 10 Don Quixote; neck rotations; pec stretch.
    • 50 sumo squats
    • 50 ‘mer’cans: 20x 4 count regular, 10x perfect mercans
    • 50 WW2s;
    • 60 Little Baby Crunches: 20x regular, 10x Left Leg straight, 10x Right leg straight, 10x legs to the sky, 10x both legs straight.
    • 60 leg lifts: 20x flutter, 10x dollys, 10x rosalita, 10x box cutters.
    • 10x APD, 10x Tuscaloosa Trailer park twisters
    • Arm circles: 20x forward, 20x backward, overhead clap, seal clap 10x, 25x mountain climbers (that 108); 10x merican; 10x OMC mericans; 10x (worthless) Carolina Dry Docks
    • 20x monkey humpers
    • 35 min elapsed
    • Light jog (typical CoP follows)
    • 20x gorilla humpers
    • 10x Mercians
    • 20 LBC; 20 Flutters; 10 Freddie Mercury; 10 Heels to heaven; 10 box cutters
    • 5 burpees
    • Deadman hang. Deep hamstring stretch. Pec stretch
    • 4 min left for Typical Mary 20 flutters

    Mosey to the flag. 0.25 miles 45 min

    Upchuck took us out. Prayers for the kindness of people. Prayers for the PAX.

    Announcements: Bridge with Corned beef this weekend; Herme bridge May 10; CSAUP 2 May – support if you cannot do it.  Join or die screening at the Byrd April 28.

    NMS – YHC has always wanted to do 45 minutes of Mary at 45MOM and we did it today. A lot of chatter, and by a lot, YHC heard A LOT for talk, but while busy working, not possible to participate nor hear much of it. Please share. Just happy that PAX can find 2nd F while participating in 1st F.  2nd F is important too.

    YHC’s awaited and anticipated surgery was finally denied – will see what will happen next – its not the same as loss of a loved one, not by far, but there is still a grieving process in not being able to do what brought so much joy for so many years. That is a loss. Thanks for the support.

    Thanks for letting me lead

    Get Some!

  • No FNGs Today

    Circle up for COP: Introduction, Disclaimer, SSHs, DQs, Cherry Pickers, Arm Circles, Mt Climbers, WWIIs & Merkins.  Recover. Start walkin’.

    Walking w/ the Bell: we walked towards the front of the school doing High Pulls, Overhead Press and Curls – each exercise interrupted by 5 Burpees (OYO).  We stopped along the way to do some Pull Throughs & Calf Raises on the curb. 

    Triple Check along the front of the school.  P1 runs to a tree and back.  P2 Sit & Press.  P3 Lawn Mowers. Recover. Rest the arms for moment: 20 Heels to Heaven (OYO).

    Back to walking while doing High Pulls, Overhead Press and Curls – each again interrupted by 5 Burpees (OYO).

    Next Up? “Don’t Touch My Bell Bro”:
    How to play: Step 1.) Go to front parking lot, to attract FNGs 2.) Form 2 parallel lines.  3.) Both lines do 10 AMs, then leave your Bells in place and Crab Walk to the parallel line.  4.) Pick someone else’s Bell and execute 10 AMs (those arriving first got their pick, I got stuck with the behemoth that Off Shore calls a Kettle Bell).  5.) Same idea but with Bunny Hops.  6.) Then Lunges. 7.) Lastly, Bear Crawls. 

    Start walking back towards our Coffee Club House, where no girls are allowed, while doing High Pulls, Overhead Press and Curls – each, this time, punctuated by various core exercises. 

    Regarding our walk to the front of the school, to honor Gomer on his bday week, I took his suggestion for attracting FNGs and moved the workout today. We tried to look awesome doing our reps to attract local Westhoians, but that didn’t seem to work. Next, we tried accosting people. Salt Lick took a stab at it first. He got ignored as he called out to a man running. White Deer wanted to recruit a hot lady runner, but the wisdom of the Pax got him to cool his jets. We considered it might be safer for the community to have us tucked away behind the school. Back there, we found a man walking his dog. He acknowledged our invitation, but didn’t show interest. However, I could tell, his dog wanted to join us. So, there’s hope. But for now, the coffee pot and the workout will remain behind the school. The jogging women of Westhoe can rest easy.

    On the way back, we stopped by the picnic tables for an Amanda (Lindsays go to 40, Amandas go to 20). 
    15 Step Ups on the picnic table and 5 WWIIs.   Then 10 & 10.  And lastly 5 and 15. 

    BTTF for a lil Mary (FMs, Flutters, 60 second leg hold). Done!

    Numbers. Names. 

    Announcements:
    Showing of “Join or Die” on 4/28 at 6:30am w/ OBT at The Byrd, discussion on Connection/Loneliness to follow.

    Bridge Sat Apr 26 Corned Beef.  May 10 Big Herm. 

    Csaup May 2.

    Westhoe Csaup Team Meeting after Circus Maximus next week, 5/1. Honeydo & Hutton, come join us. Offshore will make coffee just for you guys.

    Prayer Requests: None today. YHC took us out.

    Moleskin: We all want others to be patient with us, to give us grace and kindness. Let’s move into this day intentionally and make an effort to extend the same to others. Thx for letting me lead. SYITG!