Category: Richmond, VA

  • Wait, is Lighthouse from South Alabama?

    Six men went in search of every pothole and open manhole in WestHoe.

    Here’s where:

    • R on Pump
    • R on Ridgefield
    • L into Deep Run Park (road)
    • Merge onto trail just past the DR Rec Center
    • Exit park onto Cottrell Rd
    • L on Cedar Knoll
    • L on Cox after circling the tip
    • R on Brookmont
    • L on Pump
    • Circle Godwin for time
    • Back to VSF

    MOLESKIN

    The PAX kept tight until we hit Brookmont then the Gazelles left the Clydesdales behind.  The Gazelles apparently discussed the constitution while the Clydesdales agreed Creed rules, Train sucks, and Blink-182 is meh.  Gypsy found a big pothole, Handshake nearly fell into a manhole that would have presumably transported him to China.  Heat, no elevation, and more running are believed to be the best treatment for a sprained ankle.  And the moment of the day came just before launch when Lighthouse dropped his American accent.  Sadly YHC missed it.

    ANNOUNCEMENTS

    Lifting up all the PAX and relatives with medical issues

  • [NewKent] The Wet Bandits!

    Two Wet Bandits crept up in their creepy old Chevy family van at Pine Fork Park to stake out the weather conditions this gloomy morning. “Yep, 70 and Sunny Marv.” “Let’s do this Harry, don’t forget the beanie caps and gloves”


    Warmarama

    Dead Man Hangs, DQ’s, Arm Circles, Mountain Climbers, Shoulder Taps

    Shoulder Punisher w/ Saturated Coupons

    Squat Thrusts – Rifle Carry 35-40 yards- Plank Jacks

    Catch Me Dora 

    100 Bonnie Blairs , 200 Carolina Dry Toe Touches, 300 High Knees, Timer Runs to end of front parking lot and back.

    Light posts as a unit! 

    Run through parking lot.  Each pax calls a workout per light post.  Start at 5 reps, increase by 5 reps at every light. 

    5 Burpees, 10 Merkins, 15 Ukrainian Soldiers, 20 Copper Head Squats, 25 Nolan Ryan’s, 30 SSH’s (2 Ct), out of time run back to the shovel flag.

    COT

    Numbers and Names

    Prayers for those who couldn’t make it.

  • Tour de Chad

    On October 29, 2018, 43 year old Senior Chief Petty Officer Chad Wilkinson took his own life, leaving behind a wife and two children. Chad had served in the Navy’s SEAL teams for 21 years and was an novice mountain climber. To support veteran mental health awareness, Chad’s wife Sara founded the Step Up Foundation and sponsors a CrossFit WOD in Chad’s memory every Veteran’s Day: 1000 box steps with a 45 lb ruck.

    To do our part, the Twin Team Lounge Outreach Committee donated four registration fees to the Step Foundation/Chad1000x and (loosely) followed the WOD this morning.

    The THANG:

    Count noses (2 pax) and do some quick math to divide 1000 reps across pax members and beatdown stations.

    Ruck up and mosey to the Twin Team Hill cul de sac. Ditch the rucks and mosey of the hill to find a pre-positioned bench.

    • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      Grab the bench and mosey down the hill to the cul de sac.

      • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      Ruck up, grab the bench and frogger across Robious Road, back to the flag.

      • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      2 minutes of dead man hangs and old man stretches. YHC took us out.

      NMMS: It was great to catch up with Bullseye this morning. Keep an eye on each other gents – if you see a brother struggling, reach out.

      SYITG!

      Doublemint

    1. Double Hate The Respect

      2 Davillians (1 Double respect; 1 at the end of hate) arrived at a wet Pearson Corner to end the work week the right way

      This how it went down

      COP (IC) – Helicopters, SSH, Cherry Pickers, Imperial walkers, LBC’s, American Hammers, Heels to Heaven, Flutter Kicks, Merkins, Arm Circles

      THANG

      Mega Dora – 100 Donkey Kicks, 200 Merkins, 300 Squats, 400 SSH’s, 500 LBC’s (end at 300). Partner ran a lap around the courtyard

      1 MOM – Stretches

      Glad Surf N Turf came out so YHC didn’t have to be solo

      Spit On That

    2. Compounding makes you stronger!

      Five showed up out of the shadows to take in the (almost) full moon on an event filled Wednesday night at The Crossing. A Children’s Choir performance pulled most of the PAX inside but 2 new FNGs found their way to join in the fun. 5 in the Pax means a little Pentagon work. 1 FNG from the accounting office made me think of compounding interest so that is how we would get rolling…(see below).

      Warmarama: Mosey around the North Lot. Circle Up for Intro of F3 Core Principles into; SSH, Dead Man Hang, LBCS, Plank Stretches, Merkins.

      COP #1: Compounding Pentagon – Each point of the Pentagon we will add a new exercise but keeping it 10 of each.

      • 10 LBCs
      • 10 LBCs, 10 Hand Release Merkins
      • 10 LBCs, 10 HRM, 10 Bobby Hurleys
      • 10 LBCs, 10 HRM, 10 BHs, 10 Side Straddle Hops
      • 10 LBCs, 10 HRM, 10 BHs, 10 SSH, 10 Copperhead Squats
      • Reverse direction and do 5 of each exercise at each point of the Pentagon.

      COP #2: Compounding Ladder of add 1, drop 10.

      • 50 SSH
      • 50 SSH, 40 Advancing Lunges
      • 50 SSH, 40 AL, 30 Merkins
      • 50 SSH, 40 AL, 30 Merkins, 20 LBCs
      • PAX opted to start final round with the “10” Burpees on the front end.
      • 10 Burpees, 50 SSH, 50 AL, 30 Merkins, 20 LBCs

      Mosey BTTF for COP #3

      COP #3: American Wave increasing quantity by 1 each time we go around with Merkins. Got to 5 each.

      Counterama: 5 PAX

      Namerama: 2 FNGs

      • Ryan Medlar: “Turnpike”: from upstate NY (Ithica). Loves to Travel, cook, try new things. New Father.
      • Cole Mooz: “Groupie”: loves to be outdoors and listening to music. Grew up in Mechanicsville. Just joined G-Force’s finance/accounting group.

      YHC closed us out with Announcements/Prayers; Convergence for TG, The Bridge.

    3. No games, just happy wives

      7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!

      Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.

      COP 1: 11’s with merkins at the hill bottom and jump squats at the top.

      COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.

      COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.

      COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
      Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.

      Count, names, announcements, PR.
      Please give a positive thought for Rudy’s sister having a tough go.
      Great to see Stare Farm and Broadway at the ole Timberwolf.
      Always an honor to lead you gents!

    4. Sneaky takeover

      YHC arrived early for an EC pre-run with a downranger and planted the SOJ Ghost Flag. Apparently no one noticed the black flag at the AO entrance and Chaplain was surprised to have his half marathon taper plans upended. In respect the taper, as Lockjaw would approve, we went easy on the legs but heavier on shoulders.

      Mosey to the cul-de-sac with a stop to wait for Snuff. Various Warm-up exercises with an RVA special – Jazzercise – thrown in for the out of town guest.

      Make our way back up the road with a stop at the first 8 light poles – 10 merkins/10 box cutters at each. Up the sidewalk with a Jerkin indigenous run – 3×5 rounds. Triple check with HRM and WWII. In front of the school for random Mary. Since the PAX were expecting Chaplain, we could not leave without some standard parking lot activities. Back and forth across with Mummy Kicks, mario jumps, bear crawl, lunges and a few others. Ring of Fire and some stretching to close it out.

      Thanks for being a good spot Chap – SOJ Ghost Flag rides again. Supply Chain made his way around RVA the last few days picking up points for a CSAUP – lots of good ideas to implement in RVA.

      Announcements-

      Chili Cook Off 11/24 – Rountrey – see Heist

      Thanksgiving workout – 7 am at 45MOM

    5. The Fart Duel of 2024

      The following AI generated story is a slight exaggeration of what happened this morning during White Deer’s Q. I don’t use AI in my Q writeups, only for White Deer.

      In a gym that time forgot, nestled between the mists of myth and history, there stood a rugged clearing surrounded by thick oaks and buzzing with strange anticipation. The air was rich with an improbable concoction of sweat, wildflowers, and the faint aroma of roasted chestnuts. It was here that a peculiar gathering took place: the legendary fart duel between Attila the Hun and the White Deer.

      The attendees were a motley crew, each one stranger than the last. Whitesnake, with their long hair and leather pants, were tuning their guitars, their riffs barely holding together against the dissonance of the bad country music already blaring from the speakers. Bedpan, the wiry jester with a wicked grin, whispered quips to anyone who’d listen. Offshore, a mysterious figure wearing sunglasses and a sailor’s cap, watched the scene with arms crossed, nodding along to the beat.

      Next to them, Lighthouse stood tall, beaming like a human beacon, his white robe swaying with the force of a nonexistent breeze. Pigskin, a burly fellow with a perpetual game face and cleats that dug into the dirt, did squats while muttering plays under his breath. Mr. Rogers, calm as ever in his iconic cardigan, offered quiet words of encouragement to everyone, including the participants. And finally, Gaudi, draped in colors that rivaled the most ambitious stained glass, sketched the scene on a scroll, arching eyebrows at every absurd twist.

      The center of attention, however, was the duel itself. Attila the Hun, mighty conqueror of the Huns, shirtless and muscled from kettlebell training, twirled his iron weight like it was featherlight. His eyes burned with the glint of a man who had faced battlefields but was now set to prove himself in an entirely different arena.

      Facing him was the White Deer, a mystical creature, whose coat shimmered like a cloud at sunrise. It pawed the ground with a mix of grace and anticipation, nostrils flaring slightly. This was no ordinary deer—it was said to be born of wind and moonlight, its flatulence capable of clearing forests or, on a gentler day, creating sweet breezes across meadows.

      The duel began. The kettlebells clanged like war drums as both Attila and the White Deer crouched in focus.

      Attila let out a fierce bellow, lifting a kettlebell above his head, muscles rippling. With a deep inhale and a defiant glare, he unleashed a sound that could have belonged to the storm gods—a guttural, thunderous blast that made the leaves above tremble and Pigskin lose his balance mid-lunge. The force reverberated through the clearing, bending tree branches and causing Bedpan to clutch his sides in awe.

      The White Deer, initially unfazed, raised its head. It shifted slightly, its elegant legs crossing like a dancer’s. A moment of silence fell over the clearing. Then, with the gentlest lift of its tail, the Deer responded. A sound followed—soft, melodic, almost like the whistle of a flute mixed with the chime of a distant bell. But instead of sweeping through the clearing in triumph, it faltered. The breeze that followed was mild, barely ruffling Gaudi’s bell.

      Attila’s eyes gleamed with the realization. He stepped forward, chest heaving, and raised his arms high. A second, more powerful burst emerged from him, louder and deeper than the first. The ground shuddered, and the leaves of the towering oaks fell like rain. Whitesnake stopped playing, their jaws dropping, while Pigskin hollered, “Touchdown, Attila!”

      The White Deer staggered backward, its eyes wide with the acknowledgment of defeat. Even the mystical shimmer of its coat dimmed slightly as it lowered its head, conceding with a graceful bow.

      Mr. Rogers smiled softly, approaching the Deer with a kind pat. “Even in defeat, there is grace,” he whispered.

      Attila grinned broadly, the pride of a conqueror mixed with the lightness of unexpected victory. He extended a hand, not to gloat, but in mutual respect. The Deer accepted with a gentle nod, eyes twinkling with the promise of future contests.

      Attila’s gaze softened, and his thoughts traveled back to his childhood. He remembered sitting at the foot of his grandfather’s grand hearth, the old man’s eyes twinkling beneath his furrowed brow. “Little Attila,” he’d say, with a grin as wide as the plains, “strength is not only in the sword, but in the breath. The art of wind is ancient, passed down from chieftains to warriors. Respect it, and it will serve you well.” The memory of those lessons, playful and absurd as they seemed, were woven into Attila’s life, shaping the warlord he became.  Teaching this gifts to Mariner will take time but will be time well spent.

    6. Dental Decathalon

      Warm up SSH arm circles Helicopters Merkins Dead man hangs.

      Decathlon  Run to football field 

      Phase 1 4 sets of 25 step upsalternate with 4 sets of 25 Merkins

      Phase 2 10 sets of 5 Partner 50  Pull ups 10 sets of 20 monkey jumpers 

      Phase 3 4 sets of 25 squat jumps alternate with ww2 

      Phase 4 full field sprint  broad jump goal line to 50

      Phase 5 100 double count penguins  run around to flag

    7. Manndate Outdoor Gym

      YHC brought Bands to the AO as Bulkhead was still in knee recovery. 3 showed up and here is what went down.

      COP

      Bulkhead took the lead for the COP and we did 10 Imperial walkers, 10 hand release merkins, 10 alternating lunges, 10 sorpions, 10 reverse scorpions

      THANG

      YHC set up 2 stations with the 3rd being the timer of walking a lap Station 1(S1) – kettle bell swings S2- Jump Rope (Bulkhead did mountain climbers as a modification) rotate through all 3 stations. S1 – laps S2 – Set up curls with bands, S3 – Triceps rotate through all 3 stations, S1- Laps, S2 – demon crushers, S3 – lat extensions with bands.

      We wrapped up and numberama, namerama, YHC took us out in prayer.

      Great cool morning for a workout, see you in the gloom soon,