Category: Richmond, VA

  • #WINNING

    There were no losers today at the FORGE………only winners. Whatever obstacles were placed in front of the PAX – they were able to overcome. Here is a brief summary for your viewing pleasure:

    Mosey to the lower circle for warm-ups: Jazzercise, Ukranian Soldiers, Helicopers, Suzanne Somers, Hand Release Merkins, Freddy Mercuries, Heals to Heaven, plus Marion Jumps, Karoake, Mummy Bernies, Butt Kicks

    Exercise One: Jog to first light pole, sprint to the next. Repeat until we reach the ramp.

    Exercise Two: The Great Wall: All PAX scale the retaining wall near the track. Was looking for Belay!

    Exercise Three: Lt. Colonel Dan’s: 6 Lunge Walks, 10 squats, repeat. Made our way to the end of the parking lot. All PAX were promoted to Vice Admiral.

    Exercise Four: Triple Check with Dips, Double Tap Hand Release Merkins, run around parking lot

    Exercise Five: Tooth Fairies up the stairs next to the school

    Back towards the flag for Exercise 6: Victory Hill – sprint up hill, jog down until time was called.

    Numbers (10), Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: As usual – amazing effort by all this morning! It was good seeing Fiona and Garbage Plate. The wall climb is definitely in the CSAUP category and, maybe a bit dangerous?? Snuff and I were discussing hitting up the larger section closer to the football field……………..But we all survived and a good time was had by all. Thanks for letting me lead

    SYITG

  • City PAX Can’t Shoot

    9 eager beavers broke from the sack for bowl of hot Gumbo on a surprisingly brisk first morning of Spring. 3 others took to the mean city streets for some miles. This is how the bootcamp went:

    Mosey to the blacktop for COP, including various IC exercises to get things warmed up despite the brisk breeze.

    THANG:

    Triple Check with People’s Chair, HRMs and run to fence and Bernie back.

    Four Corners with 10 werkins, 20 2-ct Freddies, 30 2-ct Mountain Climbers and 40 Bobby Hurleys (and a Duke trivia session hosted by HoneyDo (and failed by Faceplant))

    Free Throws – using the random soccer balls laying around, we lined up around the paint and took turns shooting a free throw. Make = 10 SSHs; Miss = 5 burpees. Only YHC made the shot, so that equaled 10 SSHs and 40 burpees. Thanks guys

    Tip Drill – a few rounds of the old tip drill made more challenging by the dim light and some random car lights.

    Shelter work –

    • Pole circuits – 10 pole smokers, 10 merkins, 10 box cutters…then 15-15-15 and then 20-20-20
    • Bench work – 20 dips, 20 SSHs…then 15-15-15, then 10-10-10

    4 Minutes of Mary

    COT, Numbers, Names, Announcements and Prayers

    Only announcement is the upcoming CSAUP 5/2-5/3 Century Part Deux. See Slack, join a team, participate.

    NMS:

    Great morning to get back out. It has been a minute since YHC took the Q at 45MOM and no real plan was in mind, but in the end we got a good workout – thanks to our complete inability to make a free throw! Thanks for following me around guys. It was fun.

    No More Gumbo For You!

  • 4 days for flyboy

    COP

    picked up the q late last night, 6 dudes showed strong, warmarama, ssh, merkins, etc

    THANG

    PLT’s for 10×4, dora 100 merk, 200 squat, 300 ssh, triple check with ww2/plank, truncated LPA with burpee/merk/and some other stuff

    COT

    Name/numberama, announce, Warby brought us out with a good word. Flyboy – keep killin it

  • Mini Murph

    Since it has been a while we have done the Murph at MANNDate, YHC decided to bring a mini version back out.
    COP – various exercises

    Mini Murph – 50 snatches, 100 kb swings, 150 WW2s

    Numbers, names, Yardsale took us out.

  • 1k Repeats, walking in between

    2 Swift Freaks descended upon the track at Swift Creek Middle School for the weekly speed work session.

    The day’s workout was a little different in that we would go hard (about 8 minute pace) for 1k (2.5 laps) then get some more intentional recovery with about 90 seconds of walking. We repeated this 5 times. This was sandwiched between 1 mile neighborhood runs at an easy pace. I would say conversational, but I have yet to find a pace that is not conversational for Boberry.

    Always great to catch with Broberry!

  • rocknroll kb

    COP

    7 dudes hit the OH KB with some classic rock playing in the background, warmarma in the usual fashion ssh, merk, stretches, etc

    THANG

    circuit of 3 ex each, increasing increments, 30 sec between, then mosey

    rinse and repeat until we hit all the muscle groups adequately

    COT

    name/number-ama, announce, YHC took us out

  • beast w some dojo

    COP

    warmarama per the usual ssh, merkins, stretching for old men, etc

    THANG

    build a beast w merkins first, squats, plank jacks, ww2, drop all and burpee 666 with amelia burpee 222 on the way back

    followed up with some dojo training front kicks, side kiicks, middle and high blocks, punching in horse stance, shuto, and knife hand throat punch

    COT

    number/name-arama, wins, prayer req, announce, YHC brought us out

  • Ruckhenge 031925

    Four men arrived at EB for the latest edition of Ruckhenge. Here is what they got. 3.5 miles of Larus and surrounding areas. A little over time but the conversation was strong and this continued into our kick off for the Twelve Rules For Life by J. Peterson. Thanks for the company and the discussion this morning lads.

    Announcements:

    Chili cook-off at L. Woods 3.22 @ 3pm. Provide a HC, details on Slack.

    CSAUP: 2025-centruy classic. Sign up is now available in Monthly Challenge Sheets

  • WTH Milestone Morning

    A record-breaking (possibly all-time high) nine posted this morning for a mix of running and bootcamp. Big shoutout to Fudd for making his WTH debut! We ran toward the end of Three Chopt Road, near the retirement community (about a mile and change away). Once there, we knocked out a warm-up before diving into two Triple Checks: LBCs, American Hammers, and a run; Heels to Heaven, Squats, and a run. After that, the faster PAX cranked out 20 burpees while the slower group made their way back to the flag—balancing the clock. Awesome turnout!

  • Short Pump Park

    Eight chose the gloom over the warmth of an extra hour in bed. We split into groups based on speed, soreness, and levels of sickness and took off toward Short Pump Park. A straight shot—up and down—making it hard to get lost (but no guarantees). Mileage ranged from 4 to 4.5, depending on pace and how much you trust your GPS. Solid effort all around! Appreciate everyone showing up, and for those recovering—heal up and get back out there soon!