Category: Richmond, VA

  • Ruck with a side of fog

    7 HIMs embraced the gloom for our monthly ruck (first Tuesday of each month). According to Michael Myers, here’s what took place…

    Trail head starts in Foxcroft and cuts down by the reservoir for 3/4 of a mile, and the pax was met with a nice hill to get the blood going. Few loops throughout the neighborhood, ending with one of the more serious hills in SOJ.

    caught our breath and back into the woods. Just under 3 miles of cutting through the fog. James and numbers, then off to Starbucks (the other one Swoop) for some quality 2nd F.

  • St. Christopher’s Country Club (SCCC)

    5 bold brothers braved the extra hour to make bad decisions together on the track. Some came before 5:30 others came after 5:30 – but we all made it that is what matters.

    The Thang:

    We hit the track this morning in a state of confusion, thanks to that delightful daylight savings time change. Apparently, we were “well-rested,” but by the looks of us, no one had any idea what time it was, or even what day it was. It was the workout equivalent of showing up to work in pajamas.

    1. Tabata #1: SSH / LT Dans (optional weights, because that extra hour was not gonna carry itself)

    Hot Lap #1: We hit the track, thinking we had a jump-start on the day. LT Dans, as usual, humbled us by Lap 1. YHC learned why they were called LT Dans from OTB, and YHC shared how his cousin dressed up their son as LT Dan for Halloween.

    2. Tabata #2: Burpees / WW2s

    Hot Lap #2: Burpees gave us just enough oxygen to question every life choice that led us to this track. WW2s had us “resting” in prone position, where some of us considered just staying, hoping someone would “find” us at the next lap. The tough part was the getting up and getting down honestly.

    3. Tabata #3: Rows / Flutters (weights raised high if ya got em’)

    Hot Lap #3: The flutters were a teaser for the wide flutters that we had to do during Mary later on. Never done a wide flutter – don’t bother.

    4. Tabata #4: Alternating Overhead Press / Triceps Press

    Hot Lap #4: We waved our invisible barbells and tried to remember which arm was supposed to go up. The arms weren’t happy, but hey, neither were our legs. By this point, everything hurt equally, so… balance?

    5. Tabata #5: Curls / Squats with Weights

    Hot Lap #5: Nothing like daylight savings curls—these somehow made that extra hour feel more like extra weight. Squats were a bonus challenge as we collectively tried to remember how our knees used to work. Hitch asked why we say “curls for the girls” and we explained it had to do with getting ready for spring break in college.

    6. Tabata #6: 4 Minutes of Mary – YHC learned that it wasn’t 4 minutes on the stop watch but 4 more minutes of Tabata, and that would have made it so much easier on the counting.

    Hot Laps #6 and #7: Just as we thought we were almost done, we threw in the extra laps for the final burnout.

    Moleskin:

    We survived and thrived this morning, and remember PAX, the gloom doesn’t get easier—it just gets an hour earlier once a year.

    COT:

    We circled up, gave thanks for the day, YHC took us out with thoughts for others around us that are in need and being mindful of those needs. Plus giving thanks for what we have. Prayers for Upchuck for his upcoming doctors visit, and an extra prayer that he gets some good news from the test results. We all look forward to hearing what the doctors have to say.

    It was an honor to lead this morning and as YHC heard it from one PAX member – it’s like taking a test with the principle in the room, but this principal can explain the meaning behind the exicon, so that is fun.

  • Fudd for Five

    Five came out to Hoedown with the time change. We started with 4 but Fudd joined us in the COP.

    COP: SSH, IWs, Merkins, Flutterkicks, Scorpion Kicks.

    mosey to 3rd parking lot for 4 corners. 1st round: Merkins, WWIIs, Heels 2Heaven, SSH. 2nd round: 10 Merkins, increase Merkin count by 5.

    Over to Walgreens lot. Alternate 1 Burpee and 5 Squats each spot. 2nd round 10 Merkins & 5 Jump Squats.

    Mosey back to front of TES. 3 rounds of PLTs. Some other Ab stuff. Run parking loop and Balls 2 Wall. Finish with 3 min of Mary.

    NMS: RVAs darkest AO was still pitch black with the time change. Solid group this morning. Merkin count was 200.

  • PSA – Shards on the hill…

    This crisp Blue Moon on Monday morning eight 80’s music loving man including one FNG which they named Rio beat the fart sack for a Deep beat down in the gloom with tunes from our favorite band Duran Duran! Yes, there was a lot of Respect, that gathered this AM and one or the other verse could be heard from the participants lips.

    According to the Police man protecting Nuckols Farm Elementary School form rouge Students that might wanted to have class today, this is what went down:

    COP
    To start we jogged around the bus loop and gathered at the main entrance of the school for disclaimers, F3 Mission and Core Principles – the band nailed that one.

    With New Moon on Monday we made a side straddle hop fire dance through the night,
    we stayed dead man hanging to the cold day,
    we then Don Quixoted and Helicoptered with a lonely satellite.
    And every minute we found clues of Ukranian Soldiers that we left behind.
    Oh, why don’t you use it? Try not to bruise it buy time, don’t lose it

    The reflex with Freddie Mercury’s is a lonely time
    Who’s waiting with Merkins by the park
    The reflex is in charge of finding a mosey to the picknick tables in the dark
    And watching over lucky clover, isn’t that bizarre?

    The Thang
    Darken the city, night is a wire
    Stream in the subway, earth is afire (do-do-do-do-do-do-do-do-do)
    Lindsay Woman, you want me, give me a sign
    with Step-ups and incline Merkins catch my breathing
    even closer behind (10/30 – 15/25 – 20/20 – 25/15 – 30/10)

    Oh, the wild boys did a great job and are calling
    On the way back from the fire to the basketball blacktop
    In November’s moon’s surrender Bernie Sandering up the hill.

    Meeting them with a view to a kill
    Face to face in secret places, feel the chill
    I’m making 4 corners elevator style
    Still overseas with hand release Merkins (10),
    Could it be the whole earth opening wide on Heals to Heaven (20)?
    A sacred why through Freddy Mercury (30)
    a mystery gaping inside the Squats (40)

    Moving on the floor now, babe, you’re a bird of paradise
    Cherry ice cream smile and a triple check, it is very nice
    With Lt. Dans check to your left, and LBC’s to the right,
    you catch that school track way out west
    You know you’re something special,
    and you look like you’re the best
    We named him Rio and he dances on the sand,
    Just like that rive, twisting through a dusty land…

    Notoriously we came back to the flag where we were reunited with Whitesnake! (Well, he was always with us, but you know…)

    Numberama, Namarama and welcome to David Ma (F3 Rio)!

    Prayer requests:
    Fudd’s sister Mary, Roger Roger’s wife, Fireman Ed, Kristen’s son Tanner and all others needing gods grace and healing.
    For Seymour looking for a new dental hygienist
    For Senor Frog and upcoming international travels

    Thanks for exercising down the 80’s road with me this morning! And no White Deer did not make it this morning, still there were shards on the hill.

    Today’s Playlist: New moon on Monday, The Reflex, Ordinary World, Hungry like a Wolf, The Wild Boys, A View to a Kill, Rio, Notorious, Planet Earth, Union of the Snake.

  • The Movie Premiere of “Chalk It Up To Pain”

    Tagline on our Movie Poster: “On a crisp early morn, 22 men were born!”

    Fandango led his 1st Q with a movie theme.

    Warm Up: Mosey’d a bit then circled up for our Warm O’Rama: Side straddle Hops, Dead Man Hang, Cherry Pickers, LBC’s, ROSCOE’S MOM!!!!, and leg stretches.

    Forrest Gump Run: Thanks to some beautifully laid chalk as markers to the workouts, the PAX paid homage to Momma Gump w/ bear crawls from curb to curb, Jenny -13 Alabama Prom Dates (Alabama Slamma!), and 13 Lt. Dan’s x 4 down the street. Then, we did the Bubba – One person starts as Forrest and runs to a CHALK MARKER, turns around comes back for his fallen brethren who are in plank position waiting to be rescued and tags 2 others. Those 2 run to the first CHALK MARKER as the original runner goes now to the second CHALK MARKER. This pattern repeats until all the men have been rescued from plank position and everyone ends up on the “safe zone” planking once again on the other end of the street. Last, we make our way back to our original starting point by skipping every other chalk line and performing 6 Lt. Dan’s and 6 Alabama Prom Dates.

    Back to the Future: Goal is to get to 88!!! 11 LBC’s, run, 11 Silver Surfers, run, 11 Merkins, run 22 Alabama Prom Dates, RUN BACKWARDS and repeat until at starting point.

    Saving Private Ryan Dodgeball: We could have done the movie “Dodgeball” as McGruff pointed out, but we needed to incorporate WWII sit-ups. Pax divided into 2 teams, 11 WWII to start the game. If out, go outside tennis courts, perform 11 WWII, run to end of parking lot, perform 11 WWII, and make it back to perform 11 WWII. If your team was still in, you could re-enter after your 33 WWII. Team 1 dominated. However, Heist took a sweet headshot and Swoop had a sweet “kill shot” on Warby!

    Ended with Movie Trivia and 5 burpees to losing team if answered wrong, 5 burpees to other team if your team answered right.

    COT: Daddy daughter dance got rave reviews and Meatball/Rudy commended for the awesome effort in putting it together.

  • Double Respect Surf n Turf

    With the time change from yesterday, YHC was well rested for this morning’s workout. Plant the flag and we mosey to the Bus loop entrance on the West side of Atlee High School.

    COP

    We circle up for 20 SSH, 10 4 ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 10 DQ’s, 20 4 ct American Hammers, 10 4ct LBC’s, 10 reverse scorpions. recover.

    THANG

    With 5 today YHC sets up 4 stations with the 5th being the runner to run a lap around the outer bus loop. Station 1 (S1) – 40 merkins, S2 – Bench step ups, S3 – LBC’s, S4 – Plank (this was tough), S5 – run lap as the timer. We repeat this 2 more times.

    Mosey back to flag for some stretching, 20 more merkins to complete 160 merkins for the day.

    Numberama, namererama – Trout took us out in Prayer

    Moleskin

    Happy 60th Birthday to Surf and Turf…Double respect! We talked about the upcoming election and hope the country can move forward after the results are in tomorrow.

    Hope to see you in the gloom soon…until then…Cheers! and have a great week!

  • The Wolf Pack

    3 HIM showed up to River Run for chilly morning run. Doozy gave his disclaimer that he would be leaving us in the dust and to not wait around for him for COT. With no route mapped out YHC and Lone Wolf decided to use our go-to plan, which is to just run around somewhere for 45 minutes until we make it back to the flag. Mission accomplished.

    Names/Numbers/YHC took us out

    Prayers for Wedding Singer and his recovery from surgery

    What a beautiful morning! With the cooler temps its been a struggle getting out of bed. I also think to myself sometimes that, hey, other guys will be there, they wont miss me. But what if all the Pax thought that way? The AO’s would be empty and guys would be posting alone. It would have been a lonely morning for one of us had Lone Wolf or I had not shown up for one another. This morning really made me think about how we not only show up for ourselves and and families, but for that guy standing right next to you. Its been great really getting to know Lone Wolf and on top of all that I had the privilage of celebrating his birthday with him this morning.

    Happy Birthday Brother!

    House Party

  • [New Kent]Reptar, King of the Ozone!

    What YHC had lined up for this morning was sure to make Quadzilla’s of us all! However, it was a bootcamp for one(Que smallest violin).
    Anybody would’ve dreaded this one had they shown up, what seemed like a mellow mosey and warmup for the 1/3 of the Bootcamp quickly escalated with an awful 11’s routine in the 2nd segment. Here’s the good stuff!

    Warm-a-Rama!!! Long Mosey, 20 SSH’s, 10 DQ’s, 20 Arm Circles, 10 Merkins, Runner Stretch to yoga pose, Wilson’s Wife, 20 American Hammers, Long Mosey.

    Coupon 11’s

    Coupon Smokers, MOT – LT Dans Magic Legs -15 yards, 2 ct Incline Coupon Mountain Climbers.

    Mosey To Playground

    3/6/9’s – Pull-ups/Dips/Merkins

    10 sets – Mosey .25 mile lap around playground after 5 sets.

    Mosey to coupons for farmer carry back to flag. Moseys accounted for 1.4 miles of travel.

  • Helping Lurch with running

    Recently….Lurch reached out for help with running. Big Rig invited him to Rockwood for a morning run. I was there also to see how I am doing plus a little training for upcoming Richmond race. We kept a nice, even pace even with the winds blowing(plus you would be surprised how many people come out that early for their walks). 4.25(I logged in at 4.57 miles) the pace was perfect for Lurch as he broke thru that wall of hitting 2 miles then done. The circle around the park is perfect I will be there this Saturday one more run before the Richmond races(I am doing the 8k, Big Rig and others doing the half marathon). Come on out

  • Keep your mouths shut

    Light warm up in the parking lot then off to the tennis courts at JRHS.

    The drill on the courts – shuttle run the width of two courts 5 times, then 20 merkins and 40 air squats. Repeat 4 more times.

    Mosey to the entrance of the football field. One pax runs a loop through the lot while the remaining alternate between SSH, wall sits, air squats, and donkey kicks. Swap and repeat for 2 cycles.

    Mosey across the parking lot to the short hill. Crawl bear up the hill, then sprint the hill 3 times.

    Mosey back to Weaver for various exercises and a little stretching.

    OC shared that his son is rotating thru the training staff with the VT football team. Earlier this week, coach Pry pulled them in and reminded them to keep their mouths shut. We all speculated that meant the RB Bhayshul Tuten would be out this weekend. To everyone’s surprise, the game started today and we discovered QB Kyron Drones is out. See OC for details.