Category: Richmond, VA

  • Welcome Freezerburn!

    12 HIMS showed up on perhaps the coldest morning of the year and pushed through the gloom, welcoming NOS’s newest FNG, Freezerburn, whose name was well earned thanks to the brutal temps and bare hands. After a short mosey and warmerama, YHC fired up the box timer and a ’90s/early-2000s rap playlist that drew mixed reactions but kept things moving.

    The beatdown featured a long kettlebell grind followed by a hill Dora up Mountain Chaplain. The frosty morning concluded with waiter carries across the parking lot.

    The Thang:

    Mosey around parking lot

    Warmerama:

    SSHs, cherry pickers, jazzercise, copperhead squats, merkins, world war 2s

    Boxtimer one minute work/ 30 second rest, alternating arms

    Curls, american hammers, side arm extension, front arm extension top tricep extension

    Hill Doras, one partner suitcase carries kettlebell up hill, alternate 100 x swings, 200 x rows, 300 x squats

    End with parking lot waiter carry

    Announcements: Rosie’s 12 days of Christmas, Christmas Q at the Forge brought to you by DTH

  • Light up!

    Five real men of genius went Deep. After a lap waiting for Seymore and some warmups, we ventured into Green Gate to find some Christmas decorations. First we came across a nice front yard setup but the dead inflatable resulted in a 5 burpee penalty.

    We then got to the lit up trees lining the main entrance road into Greengate. 12 pretty trees. First tree, 10 merkins, second tree, 20 WW2s, third tree 30 squats. Repeat until the end. We then crossed over and on the way back did 10 HRM, 20 Jump Squats and 30 reverse crunches. One tree has broken lights and I missed a penalty opportunity. Instead we doubled up the last tree to finish. Then full routine ended up with 40 merkins, 40 HRM, 80 WW2s, 80 Jump Squats, 120 Squats and 120 reverse crunches.

    We moseyed back to the school and headed to a poll sit waiting for the 6. Then in cadence did calf raises while poll sitting. Another mosey half way around the loop to a hill. Time for some Nakatomi Plaza practice. We did ten +1/2 up and downs with a break in the middle. The hill was less steep but long and good practice.

    We moseyed back to the start and did a little Mary and hit time.

    1.85 Miles total. Great work from the Pax.

    Prayers for safe holiday travels and for all those at Brown University and Australia.

  • Chilly Willy

    8 men met at an Elementary School parking lot at 0530 and 14 degrees to exercise our ability to try to stay warm.

    Various exercises to ensure we were as warm as possible.

    Announcements – Kubota is signed up to lead The Bridge on December 27th. Breaking Bread is booked for December but we need people for December.

    Prayer Requests – Continued prayers for Charlotte as she currently is at the Cleveland Clinic getting treatments.

    NMS – glad to see a total of 8 Gluttons this morning. It was definitely the coldest weather we’ve see so far this winter.

  • Fields of possibilities!

    Two HIMs linked up and explored the newest AO at New Kent Middle and High School. This is how it went down…

    Plenty of chatter and time to stretch it out at your own pace. Then a slow mosey to the biggest hill east of the Blue Ridge for some 11s.

    11s

    • Merkins
    • Alabama prom dates
    • Burnee back up until we hit 5 reps then switch to sprint back up

    4 corners running style

    At each corner:

    10 Merkins

    10 Mike Tysons

    10 Merkins

    10 Mike Tysons

    Run the full perimeter of the court between each corner

    Mosey!!

    Lunge walk around bus ramp

    Mosey!!

    Finished with some calf raises

    Good to be back in action. Yukon sent out a text the night before about LocoMotion and I’m glad he did. The weather’s cold and motivation starts to slip, but discipline has to carry us this time of year. Summer bodies are built in the winter.

  • Rock N Roll Does it Bigger

    The last two weeks of Rock N Roll have been a mystery……………but with a lot of the regulars back in action, it was time for another epic beatdown. The following is a brief summary for your viewing pleasure.

    To the basketball court for Warm-ups: Alabama Prom Dates, Flutter Kicks, Rosalitas, Hand Release Merkins, Mountain Climbers, Don Quixote’s, Helicopters, BOC’s, Hillbillies, Lunge Walk, Karaoke, Bernie Sanders, Knee Pulls, High Knees, Butt Kicks, Broad Jumps. I might have missed a few.

    Mosey to the Parking lot for Exercise One: MEGA Beast
    8 rounds, 8 stops, 8 count exercises. We used the two large parking lots for our field, which meant a lot of running

    Round 1: Merkins
    Round 2: Squats
    Round 3: American Hammers
    Round 4: Carolina Dry Docks
    Round 5: Pickle Pounders
    Round 6: Ball Dippers
    Round 7: Jump Squats
    Round 8: Heels to Heaven.

    Mosey back to the flag, finishing exactly on time!

    COT and YHC took us out

    Final Thoughts: Did not think that the MEGA Beast would take up the entire workout………..luckily, did not have anything else planned. Strong effort by the PAX pushing through! It was a great morning with lots of mumble chatter and “that’s what she said” zingers. Always a good time at Rock N Roll.

    SYITG

  • We Did 10

    At 6am YHC and a newly enhanced House Party hit the streets. We rucked through all the usual Rockwood Park hot spots – even passing Boberry and Big Rig on the paved nature trail. Apparently they arrived early and got in a 9 mile run – impressive! Our total mileage was not revealed.

  • 12 Days of Christmas—Grid Iron Style

    It’s that time of year. Time for 12 Days of Christmas. After a brief warmup (including 10 Burpees), we headed to the soccer field.

    First stop was pickle ball courts (which were shockingly empty at 32 degrees) for 12 Dips, 12 Step Ups (each leg) and 12 Dips.

    Soccer field for 12 Days of Christmas (1 day at a time, repeating the prior days…just like the song…you get it): 1 Freddy Mercury, 2 WW IIs, 3 Merkins, 4 Crunchy Frogs, 5 BURPEES, 6 Side Crunches, 7 Sumo Squats, 8 Hello Dollies, 9 APDs, 10 Forward Lunges, 11 Pickle Pounders, 12 American Hammers

    After a well deserved 10 count, it was time for 4 corners (prostitute style). Attila seemed to want 4 corners of Burpees, but we decided on 5 Burpees, 10 WW IIs, 15 Squats, and 20 Merkins.

    Back to play ground area to finish out with Abs (12 Heals to Heaven, 12 WWIs, 12 Irish Hammers, 12 American Hammers in Cadence…and finished with 12 Burpees (for a total Burpee count of 92 for the day).

  • Chaos

    Ten men of strength, fortitude, and stamina stood tall, dug deep, and embraced the dawn in the latest edition of The Dogpile. Temperatures were 70 and sunny. According to the ancient legend told at along the Vita Trail, the following might have happened:

    06:00 Launch. Chaos ensues.

    IYKYK.

    07:00 Finish. Chaos ends.

    Numbers, names, and YHC took us out with a reminder that sometimes life throws you a curveball, challenges your expectations, and helps you grow through discomfort.

    Welcome to the college admissions process in 2025.

    Announcements:

    The Bridge, Kubota leading, December 27, 2025. This is your opportunity to do 1st, 2nd, and 3rd F’s all in 4 hours. Help another man through life, and grow yourself along the way.

    Breaking Bread, December 27/28. Thank you to the men who have signed up (Fudd and Flatline). Hope the residents like VMI dining hall food.

  • The Cinderblock Schlong

    Three HIMs joined YHC for Day 2 of his mini-takeover of NOS, as he makes his way through Qs at The Forge, Bon Iron, and Huge Bells, because, as they say, good things come in threes. The morning kicked off with a continuation of the cinderblock beatdown from The Forge. After some solid work with coupons, YHC finally showed mercy and put them aside… at least until Monday.

    It’s unclear whether the PAX appreciated the coupon-centric workout, though DTH’s mid-workout creation (which resembled either a stone phallus or a middle finger) may have offered some insight. The morning wrapped with a solid coffeeteria shared between Rosie and YHC.

    The Thang:

    Warmerama:Side straddle hops, ukranian soldiers, don quixotes, arm circles, copper head squats, merkins, Freddie mercuies, flutter kicks

    COP 1: Quadruple check: Timer rifle carries and walks around median. Rest of pax do  cinder block squats, curls, and plank pull throughs

    COP 2: Mosey to church parking lot, 11s with big boy sit ups and flutter kicks

    COP 3: Mosey back to bus parking lot, four corners

    Ring of fire with each pax member picking a merkin.

    Announcements: Rosie’s 12 days of Christmas (December 23); Also, DTH will be delivering some Christmas Day pain as he Qs the Forge on the 25th.