Category: Richmond, VA

  • Two Dogs

    Thought I was gonna be solo this morning and at 5:28 Senor Frog rolled up!

    Glad you came Frog, much better together than alone! Here is how it all went down…

    Let’s get moving it’s freezing out here- mossy – warm ups – mossy over to the lake.

    Burpee lake – 5 squats each light pole around the lake.

    Mossy to the neighborhood – alternate run and lunge to each light pole alternate exercises 10 merkins, 20 LBC”s to the end of the street.

    Back at the Flag!

    Well done Senor Frog – thanks again for coming – very glad you did, welcome back from your vacation.

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • My bells are cold

    Is there anything better than hefting a frozen kettlebell outside with your buddies, listening to dope music, seeing clouds of your own breath in front of your face each time you exhale? Probably yes, a lot of things. But so what? It’s still amazing. And so we had an amazing workout this morning. Anyone reading this who doesn’t like working out during the cold months? Don’t be like that, it’s great. Say goodbye to sweating! Did you know you can buy clothes to warm your body in just about any kind of weather? You may even shed layers after you begin doing hard stuff. Do it. You’ll love it (Cookie). Anyway, we did this:

    Run around the school, various stretches

    20 swings, 20 single leg lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    75 calf raises, 20 Alabama prom dates, 20 Romanian deadlifts, repeat 3x

    20 upright rows, 20 overhead presses, 15 merkin pull throughs, repeat 3x

    20 skull crushers, 30 bent over rows (15/arm), 21s, repeat 3x

    Great time this morning fellas. It’s always an honor for me to lead you, so thanks!

  • (NewKent) Major Shrinkage

    A 3-mile ruck in the cold is no joke props to Wildwood for getting up at 0500 and getting after it for his first ruck. He’s been here in New Kent for about a month now and he’s loving the winery’s and the golf courses that we have out here. I have a feeling we are gonna see this guy a lot. He’s a great addition to the pax out here in the east end!

    OUT

  • Honeydo & Senior Frog, A Tale of Two Cities

    A frigid morning greeted a group of noble and faithful warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the picnic tables for a Lindsay with dips and monkey humpers
    • Mosey to the bus loop for an ode to Pigskin – 4 cycles of the following
      • Wall sit exercise – 15 reps
      • Pole smokers – 20 reps
      • Mike Tysons – 10 reps
    • Mosey to the black top for a 3x check – run, HRM, one-legged side crunches
    • Mosey to HB Hill for a de-escalator starting with 10 squats at the top – 8 total runs and 52 squats
    • Mosey back to the flat for COT with YHC taking us out

    Congrats to Senior Frog on his engagement while in South America.  Prayers up for that brave future M.  She is either an angel from heaven or certifiably nuts.  The PAX did confirm that both parties were not high when signing up for this bold commitment.  Honeydo’s tomato worshiping ways appear to manifest in a different set of behaviors compared to Senior Frog.  Will the site Q ever rejoin the PAX in lieu of “exercising” from the warmth of his bed?

    Cold weather sucks, especially when it is sudden and instant.  Grateful for a faithful PAX. 

    Prayers up for Fudd, Roger Roger and Fireman Ed.

    God is good all of the time!

    Attila

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!

  • I feel like an undercooked Fish Stick

    These were Trail Mix’s closing remarks as we finished 3 and a half miles around the 22 degree frozen Tundra of Giles subdivision. Although he added “But maybe the opposite.” We believe he was trying to say that sometimes, you pull the fishsticks out of the oven and they are hot on the outside but still cold in the middle. Whether he was appearing to be warm enough on the outside but internal organs failing, or actually just cold on the outside but warm enough on the inside … we’ll never know.

    Yardsale posted solo for the Ruck, and he enjoyed the alone time with some Johnny Cash tunes.

    The trails behind the Giles recreation building are kinda cool, hope to use those more this year.

    A 40 foot inflatable snowman was spotted as the most expensive decoration in the neighborhood.

  • It’s Hot Out Here!

    3 Polar Bears skipped the fart sack and braved the cold on a frosty 70 and sunny morning in Goyne Park. Today’s edition of The Bermuda Triangle was going to keep everyone moving to avoid any frostbite from setting in.

    We started with a long mosey lap through the majority of the parking lot that ended with us in the lower lot near the Taco Truck.

    From here was the standard warmarama with the following exercises in Cadence

    SSH, Don Quyotes, Imperial Squat Walkers,  Box Cutters,  LBCs, Merkins

    COP 1

    Baby cow killers (Doozy calls these Mankillers) from 10 to 1

    COP 2

    4 Corners Prostitute Style around the lower lot, long run to the 1st corner!

    10 Rosalita Dips
    20 Ranger Merkins
    30 Ball Dippers
    40 Earl Fonda (20 Each Side)
    About halfway through, layers were coming off and Tiger King even said “It’s hot out here!”

    First to Twenty

    Next up YHC called on Tiger King for an exercise and he didn’t disappoint

    Prison Cell Pushups
    Since most of us don’t know what a pushup is, it is better known as a Navy SEAL Burpee. Performed until someone gets to 20!  That someone was Tiger King.

    4 Minutes of Mary
    Mosey to the picnic pavilion for a few minutes of Mary

    Alternating straight legged LBCs x35 Double Count
    WW2s until time

    Great work by all! Check Slack for announcements.

  • Long road to the Bday Bridge

    a strong group of dedicated men showed up at WAWA ready to get it on. About 15 min into the trip to Buckingham a trash truck on fire blocked the entire road – dead in the water for a min. We made several attempts to get a path around but to no avail. Rudy lead the charge, got us through and we were back on our way. Coming in hot, Cookie was there and got the go ahead that we could work the men out regardless of being late for the desired length of abuse time. I was ready to dole it out.

    COP

    we warmed up w a mosey and the typical ssh, merkin, helo’s, etc after YHC butchered the disclaimer and creedo.

    THANG

    started w a DOJO Dan and the made made my heart happy with their strong KIA’s (japanese for unification of energy). Then we ran a build a beast w merkins (180 not 90), WW2, squat, dry dock, ssh, drop all exerc and 3 burpee at each stop up and back. partner up for PLTs and then a ROF.

    COT

    number/namarama where YHC was reminded that as of today he’s no longer 47, welcome to FNG Sully brought to us by Cookie, announcements, YHC brought us out with prayers for the upcoming bridge graduates in their next steps of this journey of life. I am thankful to be able to lead such a fine group of gentlemen. The fellowship to and from the bridge was a highlight, thank you corned beef and hutton for put up with my minivan driving skills. The fellowship continued with a bday breaky and cake at the cumberland diner. What a morning and powerful way to start a saturday. Thank you Heist for making it all possible. THank you men.

    Big Herm

  • Freddie’s Birthday

    11 soon to be invigorated men kept moving on Machismo’s open slot fill.

    Q quickly mosied to the darkened tennis courts for a couple laps alternating movements from high knees to step overs to keep warm. Warmarama consisted of arm circles, DQs, Freddie Mercuries, Merkins, ISWs, UkSoldiers,

    Thang 1 Ankle spraining Triple check to the water tower with merkins and Freddie Mercuries. Rosie unfortunately stepped off the asphalt in the wrong spot. Prayers for a quick recovery, but he bucked up and made it through the workout anyway. Good news is it wasn’t swelling too bad.

    Thang 2 Mosey to the pavilion 11s with Lt. Dans and Squats

    Thang 3 4 corners with 25 Merkins, 50 Freddie… no scratch that American Hammers (this is where Dealer commented, “What is it Freddie’s birthday or something?”, 75 Mountain Climbers, 100 SSH.

    BTTF Toll paid 20 dips 20 step ups.

    Cocaine bear crawls to our newly redefined huddle by the coned off area.

    Announcements: Get up with EF Hutton if you want to participate in the secret Santa at Rosie’s 12 days of Christmas Q.

    Prayers for those injured, sick, or struggling with depression during this season. Reach out to someone you haven’t seen in a while and get them to Q No Toll next week!