Category: Richmond, VA

  • Birthday Broga

    A trio of finely tuned Brogiis hit the mean Tuckahoe mats early for limber event prior to Huttons birthday celebrations. Backs, shoulders, hips and glutes were the emphasis under the ideal conditions of the morning. Good discussion, about what, i have no idea. Great work boys.

  • Ruckhenge 110624

    Right month this time. 2 ruckers and a Q-source regular gathered for a few miles of weighty discussion followed by coffeeteria this morning. Our focus was on living right which we wove into our thoughts and reflections on positive habit transfer and accountability. I really appreciate the opportunity to have these conversations and to learn and grow from each other’s experiences. Look forward to seeing more of the regular PAX for future installments

    VQ week continues!

  • A Stubby Chubby

    Eight studs got a stubby chubby.

    Here’s what transpired:

    Mosey to the Church

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Merkins
    • Suzanne Somers (L/R)
    • Freddie Mercurys
    • Merkins

    Mosey to Church Sidewalk

    • Bearcrawlorama

    Mosey down S Ridge, R on Cameron

    Dora (4 stops on Cameron, Thom, Culpepper loop – audible Grattan)

    • Merkins x 25 x 4
    • Monkey Humpers x 50 x 4
    • LBCs x 75 x 4

    Mosey to the parking lot

    • Partner Wheelbarrow across lot
    • Scissor Sisters 3×10 R/L
    • Ring of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    If you don’t understand the title, just map out the loop.  Good suggestion by the PAX to skip the head on loops 2 and 3.  Oyster accused YHC of making this up on the fly.  But every meandering step was planned to keep you on your toes.  During the COP, the PAX questioned if a VQ is even a VQ if there’s no cadence to ridicule.  Jury is still out.  Merkin count was 150.

    ANNOUNCEMENTS

    • Chili Cookoff SOJ
    • Prayers for the USA

  • Tour de Green Mile

    14 Strong men made it out for YHC’s VQ which included some invigorating male community leadership. Cadence and tone were strong from the start.

    The Pax started with a mosey around the bus loop to a circle up for a morning full of SSH, Deadman Hang, Cherry Pickers, Merkins, and down for a little Roscoe’s mom.

    Tour de Green Mile Commence

    The Pax started with a glorious triple check which included bear crawling up to the bus loop light pole then moseying back to relieve his partners who were moaning and groaning performing either pole smokers or dry docks.

    Onto the playground for a little Rudy’s Recess! The pax surrounded the playground base and planked their way around the exterior while two members performed 5 pull ups. After two rounds recess was over back to class.

    After a quick 20 count it was onto the back side of the school for four corners.
    Corner 1 – 10 Merkins Corner 2 – 20 Alabama Prom Dates Corner 3 – 30 Double Count Freddie Mercury’s Corner 4 – 40 SSH’s

    Dora Time! Mosey around from the back of the school to the open parking lot to partner up. YHC learned what a monkey humper was from Futon during four corners and decided to start with those.
    100 Monkey Humpers , 200 Mountain Climbers, 300 LBC’s

    Man this Pax was making great time around this tour so YHC decided to add in some light pole WWII’s increasing by 5 each pole. Once we arrived to the end of the lot it was back up to the top with Sumo Squats.

    With five minutes to spare we circled up for some Mary as the pax member called out an ab exercise to end the VQ! It was a pleasure to put what I’ve learned in the short two months and lead this fine group of men. Til next time!

    Announcements – SOJ chili cook off November 24th at the Roundtrey clubhouse. Per Heist football will be on. November 30 The Bridge ( Reach out to Heist if interested in joining ). Thursday Timberwolf TSG VQ, Friday Satans Hill Studfinder VQ.

    Prayers – Continue to pray for Dumars dad.


  • “All progress takes place outside the comfort zone” Michael John Bobak

    19 strong for an election day workout at NO TOLL. Amazing effort by all members of the PAX. We laughed, we even broke a good sweat.

    WARM-UPS : Ukrainian soldiers, helicopters, merkins, arm circles (front/back),  high knees

    Mosey to bridge area incline pushups (24 reps) and dips (24 reps) 

    MAIN WORKOUT: 

    Circuit 1: 4 Corner campaigning at each corner of the soccer field: voting box squats (24 reps), lunges (24 reps), merkins (24 reps), mountain climbers (24 reps) 

    Circuit 2: 4 corner workout w/ concrete blocks (“pet rock”) around parking lot:  curls (24 reps), row (24 reps), body squats (24 reps), lunges (24 reps) 

    Circuit 3: 4 corner w/ pet rock around parking lot: chest press (24 reps), hybrid burpee (24 reps), LBTs (24 reps), curls (24 reps) 

    Mosey to pavilion:  decline merkins (24 reps) sprint across soccer field, broad jump (24 reps) sprint across soccer field 

    Mosey back to bridge: incline merkins (24 reps), dips (24 reps) 

    Mosey to basketball court: bear crawl across court followed by sprint 

    Formed COT numbers, names including 2 FNGs, announcements, prayer requests 

    THE PAX did an incredible job of supporting the “Q”

  • Bodos’ Horn Needs Nugenix

    A lucky 13 arrived at UR to exercise their legs, bodies, and right to vote.

    YHC could not stay for the COT given he branched off to go vote at his local district. I trust all others have exercised the same freedom.

    NMS: Bodos’ antique Volvo has a clear case of ED…

    Routes: We all started in the direction of the entrance to UR on River Road…

    4’s: https://onthegomap.com/s/9uir63ia

    5’s: https://onthegomap.com/s/pd4a0vfh

    6’s: https://onthegomap.com/s/05ushbfn

    Saab abides

  • No Democracy On Election Day

    Today is an important day in our democratic country.  In the land of F3, there is no democracy; just Q dictatorship.  Here is how the Election Day HBR beat-down went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • 47s – run the length of the football field with 4 stops of 12, 12. 12. 11 reps (8 total trips for the maximum number of years a president can be in office)
      • 47 HRM
      • 47 WWII sit-ups
      • 47 MH
      • 47 CDD
      • 47 side crunches – each side
      • 47 Ltd Dan’s
      • 47 2x crab cakes
      • 47 H2H
    • Mosey to the jerkin gym for 47 jerkins and 47 PLTs
    • Mosey back to the football field to claim victory in the electoral college – 3 90 yard sprints (270 total)
    • COT with YHC taking us out

    Great work from the PAX today.  This workout was endorsed by Senior Frog after no one had to suffer the indignity of sharting themselves today.  Grateful a new streak has started on the western end of Henrico.

    Prayers up for Fudd, Gipsy and Fireman Ed.  More prayers for our nation on this day.

    God is good all of the time!

    Attila

  • [NewKent]Ruck it Ralph

    After all of the Lt Dans 24 hours ago, these upper legs are feeling like rare fillet mignon! But that didn’t slow down this big Beavers 3 mile ruck this foggy gloom.
    Choo Choo is down range working on some track stuff. Yukon is downrange in VA Beach helping a friend with some city council polling? Praying for Bubbles back, hoping he recovers speedily and healthy. Toll Booth, hope you’re doing well my friend! I hope to see you all very soon!
    Choo Choo and I should be back at it with a bootcamp tomorrow am.

  • Pool Boy Does a Pull Up.. UNASSISTED!!!


    3 Hardy Goyners cut through the dense fog of the early gloom to get in another OTB Pull Up Session


    We started out with the usual stretching of the neck, shoulders, arms, and chest.

    Then into Hollow Rocks
    3 sets of 10


    Pull up Pyramids. Switch to grip of choice every time you start over


    3, 6, 9   4 sets
    3 Narrow Grip Pull Ups
    6 Reverse Grip Jerkins
    9 Full Bodyweight Dips


    I decided to change things up with something different yet the same to finish things out.
    2 Rounds 1 each
    Jerkin Negative
    Dip Negative


    Huge Congrats to Pool Boy, who was able to do his first UNASSISTED Pull Up at the Pull Up Session. He put in a lot of work over the summer, and has now gotten over the bar!!!

  • Get a shot in your brain

    6 Redwoods posted out on this Election Day ready to vote for a good kettle bell beatdown. What was to be a Purple Rain Q turned into a Nancy Q. Thanks PR for allowing me to get back to the Q sheet as I have a break from travel this week. Nothing better than starting a day with fine men!

    Warm up: 20 each: LBC’s, SSH, Imperial walkers, 10 each: Merkins, CH squats, Cherry pickers, DQ’s, Helicopters.

    Get to it: Round Robin of 6 with timer carrying the 50lb cannon ball to various lengths while pax rotated through: Kettle wings, Curls, Goblet squats, HR Merkins, LBC’s. 3 rounds completed. Then slow mosey around bus loop.

    Next rotation: Upright rows, Skull crushers, WWII, Drydocks, 1 more???, 2 rounds completed.

    Prayers for our country and that whatever the outcome we can united.

    Always an honor to lead. SYITG