Category: Richmond, VA

  • Whatcha gonna do when they come for you!?

    I rolled into Wdog this morning with my creative juices flowing. For a split second I thought I was the first one there but that quickly ended when I seen that woodfin truck sitting there….

    Warmarama

    • Mosey and circled up for some stretching
    • Some leg stretching for that lower back
    • SSH
    • Ukrainian Soldiers
    • Arm circles
    • Chinooks
    • Monkey Humpers

    Thang

    • Mosey to the amphitheater
    • 4 Romanian lunges each step down
    • Bear crawled in a circle at the bottom while each person took a turn doing a round of 20 SSH
    • 4 skull crushers with 5 decline Merkins at each step on the way back up.

    Ladders

    • Mosey to field to knock out some LBCs
    • 4 stations starting with 10 LBCs and increasing by 10 to max 40. Burnie back between each set

    Pick Your Partner Workout

    • Mosey to the circle
    • Call out an exercise and run around circle while the pax does the exercise. You got 5 seconds to call it out or everyone does 5 burpees. With these veterans no burpees needed to be done!
    • Time was shaved off to watch the police chase that went through our workout.



    Mosey back COT

    Numbers, names and prayer request for Fudd and Faceplants wives. Bodos brought up a good point about having peace among ourselves during these times with so much going on with politics. Also had to hold Bodos back from joining a police chase on foot! Hitch is really getting serious about college football. Oh yea and Swirly is pretty excited about a furball dance he’s got coming up. Alot of chatter and thanks to the veterans for letting me lead this morning!

    Bodos took us out!!!

  • Journey into “Satan’s Taint”

    Journey into “Satan’s Taint”

    This morning, we ventured into the dark and twisted heart of the First Watch—the infamous Satan’s Taint, a desolate stretch that dead-ends in the ominously named Satan’s Butthole. Spirits were high, and headlamps (at least mine) were on, as we descended into this unknown territory.

    The Warmup

    We jogged down to the taint, did a few warmup exercises, and braced ourselves for what was next.

    The Main Event

    Our main workout was a mailbox interval special: two mailboxes forward, one mailbox back, with each PAX cycling through ab, leg, and upper body exercises. But somewhere along the way, we noticed Handshake was missing. Fears grew that he’d been swallowed by the darkness—or worse, Satan’s Butthole. Just as a search party was about to form, he emerged, bewildered but alive, claiming to have been “checking out the butthole.” Crisis averted!

    The Finale

    With the full squad back, we wrapped things up at the flag with a triple check of LBCs, drydocks, and a runner. Teamwork was strong, and the laughter about Handshake’s brief disappearance even stronger.

    COT

    With another successful expedition complete, we gave thanks that all had returned safely and that Satan’s Taint hadn’t claimed a PAX member this time. Until next time, darkness!

    Announcements:

    1. VQ week down south next week.
    2. Family chilly cookoff. Rountrey clubhouse. November 24. 3-6 pm. Yes football will be on.

    Prayers for all the sick friends and family. Praying for national unity.

  • Ruckhenge 103024

    Short on pax not hills. 3 tuned in this morning to explore what new routes maybe waiting for us in the vicinity of Ruckhenge. With perfect weather and Halloween just around the corner, we wondered what we may find as we lurked from street to street. Didn’t quite get through the route that was planned but a number of new ideas were seeded. Q2.2-2.3 Influence and Missionality were our topics from the Q source today. Thanks for the thoughts and engagement guys. Looking forward to seeing more of our regulars next time! Enjoy a safe halloween everyone!

    Announcements: Daddy daughter dance Sat 2nd Nov. See Slack.

  • Fu#$ Tony

    PAX of 3 made it to the almost frozen Tundra of the jungle gym at Goyne Park. The bars were cold, but not too cold for these savages, not even to Eastbound, who’s Farmer’s hands don’t even need gloves.

    Here’s what went down
    Start off with some neck, chest, and shoulder stretches.

    3 sets of 10 hollow  rocks

    Pull up pyramid
    Start at 1 and keep increasing reps by 1 each turn. Change grip each time you start over.
    3 different pyramids

    Jerkins and Dips
    3 sets of 10 reps each

    And new to the Pull Up Session is the Corn Cob Pull up Pyramid by requestof Tiger King(Pull Up chin over bar then shift left then right like eating corn on the cob)
    A Tony Horton P90X favorite. Tiger King regularly does P90x, and says Tony does about 20 of these. We all concurred “Fu#$ Tony!”

    Finish up with 1 Pull Up Negative competition. See who can stay on the bar the longest.

  • It only took ten years!

    On the eve of his ten year anniversary (according to Big Data), Attila (aka Groh) made his first appearance at WTH. Even Centrum Silver, our guest from Roanoke, was here for his second time!

    Attila and Pigskin went off in the dark to work on their grips while the rest of us went for a 3 mile run that included Short Pump park, some warmups and then a couple triple checks (Step Ups, Dips, Lap: Balls to the Wall, Incline Merkins, Reverse Lap). We then went back to the start and lapped the school to get to 3 miles. On the way, we found the kettlebell couple and gave them some monkey humpers in salute.

    Prayers for Fudd’s sister and family, Fireman Ed, Faceplant’s sister and Gaudi’s wife and family.

    Heavy Metal Kettle tomorrow! We can all look as cool as Mr. Rogers for one morning.

  • The Wallflowers

    On a beautiful fall morning, four PAX set out on a four mile route, bro code style. According the bus drivers performing safety checks, this is more or less how it went down.

    Down Mount Midlo, around the pond, under Woolridge, and down the path. At the actual mine ruins, take a sharp left and back to Woolridge. Left on Woolridge and take it to Charter Colony. Turn into the high school parking lot and take the path behind the football field back to Coalfiled, then right onto 60 and straight on til morning.

    Great run today fellas! Mix of paces today but we started and finished together, coming back for the 6 here and there. As the F3 credo says, “leave no man behind, leave no man where you found him”. Daddy daughter dance Saturday at 7 at WEAG, more details and sign up is on Slack. Prayers for Wedding Singer’s recovery.

    have a good one !

  • Somebody give that man a mic

    8 adventurous HIMs pulled into the lot this morning eager for a kettlebell beatdown. Hermey supplied a diverse playlist played at high volume, but that’s how the old hundred crew likes it. We’re a non-conformist bunch, save for the common yearning for muscle-splitting, pulse pounding beatdowns where we’re all slinging weight. Never mind the school zoning, weight was slung. Here’s what appeared on the menu:

    Lap around the school, SSHs, Andy Dufresne stretch, dead man hang, grass grabbers, OYO helicopters, rotator cuff stretch, hold a deep squat, cobra and downward dog stretches, HRMs, 30 Freddie Mercurys w/ variable cadence

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat x3

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    15 WWIIIs, 20 overhead press, 20 skull crushers, repeat 3x

    30 one arm rows (15/arm), 20 curls, 20 around the worlds (10 each direction), repeat 3x

    With some time left on the clock we went around the circle of PAX for a “name the exercise and the rep count” thing. The best I can recall: goblet squats, American Hammers, flutter kicks, merkin pull throughs, not sure what to call the last one, you pick the KB up off the ground with one hand and then press it overhead, sort of like the snatch maybe? Go ahead and make jokes. It’s okay. 

    Names, numbers. 

    Daddy/daughter dance this weekend (rsvp on slack), VQ week next week (let’s show up in an overwhelming display of support). 

    Hermey took us out. 

    Way to push fellas. Always a pleasure to lead you guys.

  • Taco Truck Hill

    4 Gloom Warriors made it out to Goyne Park for the latest edition of The Bermuda Triangle. The mornings continue to get colder as winter fast approaches. But the cold was no match for these PAX and YHC would get them warmed up swiftly.

    Mosey to the basketball court for the standard warmarama at mid court.

    Over to the wall for some
    Hoe Downs
    Donkey Kicks
    3 sets each

    Mosey over to Polesmokers alley for 50 Polesmokers OYO

    Mosey to the football field for 3/4 of a Quarter Pounder. We’ll call it a McTriple.

    25 Merkins at each stop
    Run to the 25 and back, 50 and back, and other 25 yard line and back. Skipped the run to the other endzone to be sure we had time for the grand finale.

    Mosey over to Taco Truck Hill for an homage to State Farm’s going away Q last week. Since none of these guys could make it last week, I thought I could bring a taste of what they missed out.

    It was the toughest version of Elevens I could think of.

    11s
    Reverse Lunge up Taco Truck Hill
    10 Decline Merkins Down to 1
    Run down the hill
    1 Captain Thor (1WW2 and 2 American Hammers, perform all situps, then all Hammers) Up to 10

    Mosey bttf for a quick Ab Ring of Fire.

    Great effort this morning by the PAX!

    Announcements

    Daddy Daughter Dance on Saturday from 7-9 at WEAG church. Check Slack or get with myself, Rudy, or Meatball to sign up.

  • This Pack Is Heavy As Ruck!!

    Started the morning out with some stretching and star gazing. Both of us were dressed and ready for a blizzard white out conditions if it was to happen. Choo Choo added some weight to his sack to bring it up to 40 pounds to make it a little more enjoyable. Beaver set the pace and on we went…….

    2.5 mile ruck

    10 overhead ruck press

    20 Merkins with ruck on back

    30 sit ups with ruck on chest

    40 squats with ruck on front

    100 meter ruck cool down

    OUT!

  • Lost and Found

    5 Runners started their Thursday morning with a traditional run around Rutland and the trail of Cool Spring Forest.

    2 Ruckers also did their thing with some laps round Rutland

    1 runner showed up late and after the COT, a search party went out and the lost was then found

    Hopefully the DaVille search and rescue will not be needed this Thursday

    SPIT ON THAT!!