Category: Richmond, VA

  • Me, Myself & I

    A solo beatdown this morning. Got in a few miles, mixed in plenty of merkins and squats and started getting back into a solid routine.

    Closed out with Numbers, Names, and a prayer.

  • Hammer Time (Can’t Touch This…)

    Turning it up to 11, said-number of pax members arrived to run/walk/bike. YHC introduced a derivative of the 5 fingers…. Numbers of fingers actually taken varied based on time, effort, fortitude.

    Saab abides

    ROUTE:

    Everyone: follow the 4M base-route which starts at Ridgeway to Iris…

    5M: Add Tapoan and Bostwick up-and-back

    6M: Same as 5s but add Ridgeway and OldMill up-and-back

    4M (Base)
    4.2 mile route

    5M
    5.1 mile route

    6M
    5.9 mile route

  • Surfees & The SandPitt

    YHC stepped out the front door, and wondered what the hell he was doing going for a beatdown with a feels like 94 temps.

    Charleston’s SandPitt is no ordinary AO. One gets there by literally walking into the gloom – there’s no street lights on the beach. Fortunately the locals have it figured out…YHC dutifully shucked his shirt and shoes and moseyed to the flag, where 14 gathered in the cool breeze.

    The pax started with a Warmarama, then filled up sandbags and moseyed up and down the beach, pausing for some focused sand bag work.

    The beatdown moved to the ocean for some Surfees. Now you may be thinking a Surfee is a Burpee in the Ocean. This is corect, but doesn’t capture the reality…the Charleston pax run through the surf, throw themselves down into the ocean, (submerging completely for the push up) and pop up to do this again. It’s a special treat when a breaker comes in and you get a mouthful of salt water. We did six rounds of these.

    Last was a round of Mary sitting in the surf…everyone knows WW2s are more fun when you back is sucked to the sand, and then COT.

    10/10, left with a smile on my face and sand in my shorts.

  • F3 Fitness Test

    It’s 0530 at the Alamo and 13 warriors emerge from the shadows and stand ready to test themselves. For each of them age is just a number, except for the fact that the fitness test scoring system is based off age. None the less these warriors were ready to push themselves to the limit and emerge victorious.

    This was my VQ, and since I’m writing the post, it was outstanding and I have now set the standard for all others to try and emulate. After a quick warm up we immediately began the test.

    The first event was Hand Release Pushups (HRP) for 2 minutes. This consisted of starting in the prone position, lifting your body up and back down, then extending both arms out to the side and back in. Everyone gave it their all and went to muscle failure.

    The second event was the Sprint-Drag-Carry (SDC) for time. This consisted of starting in the prone position. At the start of the clock, sprint 25 meters down and back, run backwards with a sand bag across your shoulders down and back, conduct a lateral run down and back, conduct a farmers carry with 2x cinder blocks, and conclude with one last sprint down and back.

    The third event was the Plank for time. We broke off into groups of 3 or 4 and at the command begin the timer started. The grunts and moaning came quickly, as the previous events took their toll on us. But we refused to give in or beg for mercy.

    The final events was the 1-mile run (1MR) for time. The route was half a mile out and back. Through the dirty and dangerous streets of Rountrey we took off like mad men. The children looked at us like we were gods, the women blushed at our masculinity, and the other men bowed their heads as we passed.

    Scores were based off the Army Fitness Test, the toughest and most elite fitness test known to man. Everyone did an outstanding job and should be very proud. However, after adjusting for the various age differences one man rose above the rest of the group with the highest score out of a total score of 400. Tzatziki scored a 384. Congratulations!

    Scores:
    Hei Hei: 336
    Fandango: 329
    Warby: 366
    Crabgrass: 359
    Woodsman: 361
    Snooki: 349
    Globetrotter: 377
    Ruby: 371
    Toby: 333
    Futon: 354
    Squash: 327
    Doozy: 367

    Announcements: Friday night ruck marches to come at the Alamo, home grown half see details on slack.

    COT: Please continue to pray for Fandango’s co-worker and her family.

  • Greatest HBR Ridge, ever

    10 men gathered for this weeks HBR. Lighter crew than normal, but it was mighty.

    Mosey through the construction break to get to the Football Field for a COP. COP with various exercises.

    Triple Check: P1 runs all the way across the field and back, P2 HRM’s, P3 WWII’s

    Whore Corners: C1 10 Squats, C2 10 Squats + 20 2-Count Flutters, C3 Squats + Flutters + 30 Single Count Shoulder Taps, C4 Squats + Flutters + Shoulder Taps + 40 Single Count Imperial Walkers, C5 Squats + Flutters + Shoulder Taps + Imperial Walkers + 50 LBC’s, C6 Squats + Flutters + Shoulder Taps + Imperial Walkers + LBC’s + SSH’s, C7 Squats + Flutters + Shoulder Taps + Imperial Walkers + LBC’s + SSH’s + 70 Carolina Dry Docks

    Mosey back to the flag.

    Announcements – Last Summer Tour stop of the week at Tomato Run/Tomato Ruck in DaVille on Thursday. Homegrown Half in SOJ coming up in a couple weeks

    Prayer Requests – Speakeasy/his family as he goes through Cancer Treatments, Charlotte/Evans Family, Saltlick’s friend, Brent, after the loss of his wife

    NMS – quieter morning than normal at HBR, but it was a good time. The humidity could be worn like a scarf.

  • Stolen Valor

    YHC had every intention of kicking things off at the basketball courts, but those plans were derailed when another individual had already claimed them by doing laps around the court. In hindsight, perhaps that should have been the first clue that this morning wasn’t going to go according to plan. Unfortunately, the biggest surprise came after the workout, when YHC realized the top half of the shovel flag had disappeared. Nobody in our group touched it, which means somewhere out there is a serial flag thief roaming around Robious. If you happen to see the missing top half of an American flag, please notify the proper authorities. Until then, the investigation remains ongoing.

    COP1

    • Indigenous People Run around the soccer fields.
    • Last man performed 10 Side Straddle Hops before catching the group.

    COP2
    Triple Check

    • Runner completed a lap around the basketball courts.
    • Remaining partners completed a wheelbarrow
    • Upon the runner’s return, both partners completed 5 Jump Squats before rotating.

    COP3
    Dora

    • Runner to the opposite baseline and back while partners accumulated:
      • 100 Hand Release Merkins
      • 150 World War IIs
      • 200 Squats

    COP4
    Suicides

    • Sprint to:
      • Free throw line
      • Midcourt
      • Opposite free throw line
      • Opposite baseline
    • At each stop:
      • 10 Double Count Flutter Kicks
      • 10 American Hammers

    Announcements

    • Homegrown Half – August 1
    • GrowRuck – September 25

  • Air Quality Alert

    4 men posted on this Saturday to some bad air quality. The PAX decided to minimize cardio today.

    Mosey to basketball court for some COP.

    Mosey to the jungle gym for some circuit stations. Rotate, rinse and repeat until time.

    Mosey back to flag. Mustang led us in some karate GRAMS.

    Numbers, names, Opus took us out. Good 2nd F at the Local Cup.

  • 4 Corners with a Run

    YHC came in hot to set up for this Monday’s workout and with the help of Handshake to start things off here is what went down.

    COP

    Start warm ups of stretching and mosey to the basketball courts.

    THANG

    We get everyone to court and with 6 people we have 1 posted at each corner and two running suicides on the court. After one suicide rep is completed, 1 peels off to go the Corner 1(C1) – C1 goes to C2, C2 to C3 and C3 to C4 and C4 goes to run suicides.

    Here are the exercises for each corner C1 – Squats, C2 – Flutterkicks with 25# KB to press., C3 – Kettle Bats where we perform around the world shoulder movement. C4- Jump rope with weighted handles. We repeated until time to mosey back to flag.

    COT

    Numberama, Namerama – YHC took us out in prayer.

    Moleskin

    We have a couple of prayer requests one is for Speakeasy who is undergoing 5 hours or Chemo to address his Stomach Cancer. Handshake also made us aware of his 11 year old neice (on wife’s side) that is in hospice care for her cancer.

    We have the guest again this Thursday for Tomato Run and Ruck. I hope to see you in the gloom soon gents.

    Cheers….CB!

  • Soaked shoes and big purchases

    Five strong came out to brave the soupy conditions at Hoedown. The veteran PAX tried to distract the Q with questions to delay the start but the timer rang.

    COP on blacktop: Normal stuff but no Scorpion Kicks. Over to Alaska on the blacktop for 4 corners: 10 HRMs, 20 Heels2Heave, 30 Flutterkicks, 40 Squats. Repeato with 4 new exercises: 10 Burpees, 20 WWIIs, 30 LBCs, 40 SSH.

    Mosey back to the TES soccer field: Triple-ish check. Runner goes and does 8 Pullups, partners do Dips and Wall sits. In the process we cleaned up half the grass clippings with our shoes. Mosey down to the bottom of Lindsey. Stop for some mary then start making way back up. Cars on the right exercises of 20, cars on left 5 Burpees.

    Once back at the top mosey to the flag for 3 min of Mary.

    NMS: Splinter and YHC were discussing driving over to StCC at 5:28 when it was just the two of us. 5:29 and 3 more cars roll in so off we went. During the 4 corners Oyster shared that he just bought a boat after being on the waitlist at Swift Creek for 15 years. You and Handshake can commiserate on the ups and downs of boat ownership.

    The PAX loved the lush wet grass on the TES field. The humidity back there was no joke. Enjoy it while the summer is here before it soon becomes F3RVAs darkest AO soon again.

  • Argentina, we feel your pain

    The THANG:

    Six studs showed up post world cup final. Some mourned the loss of Argentina, others complained of too many brews/ late nights. After warmups we spent all morning on the pitch.

    WARMERAMA:

    • Mosey around the parking lot and back to the bells, circle up
    • Variable IC Reps to get the muscles warmed up

    COP #1 and only: Modified KB suicides on the pitch

    • Mosey down to the football field/pitch
    • YHC explained the following to moans and growns from the PAX:
      • Start at near end zone,
      • carry KB to 5 yard line
      • Do 10 KB swings,
      • Drop KB and run back to the end line
      • 5 burpees
      • Run back to KB and move up to the 10 yard line
      • 10 more KB swings
      • Run back to end line (without KB) and 5 more burpees
    • This continued for the full length of the field, moving in 5 yard increments to the opposite end zone line
    • We moved from 10 swings, to 10 goblet squats, to 10 pulls, and then 10 clean/press
    • halfway through the 5 burpees became 5 merkins
    • Brocode – at every 10 yard interval, we waited for the six with rotating abb exercises
    • By the end of the workout, we had done 50 burpees, 50 merkins, 200 of various KB exercises noted above, and sprinted around 1.2 miles

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  This mornings COP felt like it would never end. After the lopsided game yesterday it felt only right to get on the pitch for a beatdown. Unlike Argentina, however, our physical pain brought success. Well done fighting through to the end men, what a bunch of studs!

    Announcements: (see SLACK!)

    • Get on the Q sheet
    • Get an OTB ruck going
    • Grow ruck prep

    Prayer Requests:

    •  Accountability and diligence as we push to improve our bodies by adding good things and avoiding overindulgences.