Category: Richmond, VA

  • We Love the Smell of Wood In the Morning!

    The Beaver Birthday Beatdown did not disappoint!!! Critics rave: “worth the gas to come out!” YHC was just finishing setting up the circus tent for a sum of 7 HIMs to take advantage of this lovely morning beatdown with lots of toys!

    Warmarama – Mosey to the west octagon

    • Deadman Hang
    • SSH’s Arbitrary number IC
    • Roscoe, Wilson, Fudd’s Wives
    • Merkins 10 IC
    • Arm Circles 7 IC Reverse 7 IC

    Let the games Begin!!!

    IPC Beatdown – Set a 5 minute EMOM -run a lap around the field – stop halfway around for 25 reps of the exercise dealt from the deck of pain – finish your lap and use remaining time to perform as many burpees as you can. 3 rounds included, •Merkins •LBC’s •American Hammers(2 ct). Last 2 rounds were to get in the guys heads. Choo Choo takes the win with 88 burpees!

    Next Game – The Beaver Complex!

    Numbers and Names!

    Announcements and Prayer Requests: we’re planning to do an evening workout a bit closer in Richmond’s direction. We’re going to try Weds at Quinton Community Park maybe 19:00-19:45.

    YHC closed us out in prayer and had a monster keg of coffee and cups for some post workout coffeeteria and attract some attention from the baseball folks trickling in.

  • Repathon Exhaustion & Shots for International Travel

    A dozen HIM’s including one FNG and one brother from Downrange posted to the Grand Finale of the DTH Farewell Tour. There was just one plan – put the musical beatdown album on random shuffle and do a ton of reps. Here’s how the PAX conquered the flesh and sent the good Doctor off in style:

    The THANG: 

    WARMERAMA: 

    • Mosey loops around the lot with variable movements and circle up on the BBall Court
    • Music thumpin, PAX directed to do SSH’s and Burpees while YHC provided the FNG with a breathless Welcome & Disclaimer
    • The usual smattering of DTH reps IC

    COP #1: 

    • Mosey around to the playground, and stop off to take another spin on the WHEEL OF DEATH
    • Partner up, one HIM planking on the rail with his partner holding his feet
    • Standing PAX walk clockwise while planking PAX grip the rail and move the Wheel of Death, then their ever-spontaneous Q called Merkins while spinning
    • Switch positions with partners and they also get a clockwise turn with merkins
    • Switch again for unwinding counter-clockwise and this time with Tempo merkins
    • Final switch for the other half to have their turn

    COP #2:

    • Mosey down the road and turn onto the woods paved trail, stopping at the first pavilion
    • Assorted reps called on the benches while tunes thumpin, including Wingnuts, Dips, and Derkins – with jump squats thrown in for every particular lyric heard

    COP #3:

    • Mosey down the trail into the woods a ways, then shift to moving lunges to the beat, then mosey a ways further to stop at the bottom of a hill
    • Partner up for APD’s at the bottom while partner bear crawls back up the hill AND BACK DOWN (thanks Mudslide) for three total rounds

    COP #4:

    • Mosey to the next hill, even steeper, and PAX run a hill loop up and down three times
    • Mosey on to the next Pavilion and plank up in front of a bench
    • To the beat, walk hands from ground to seat to table top and back down in repeat for a couple minutes (until Q exhaustion), then switch to dips, then switch to Moroccan Night Clubs, the Raise the roof, and finally Beam slappers (jump up to the beat to slap pavilion beam overhead with alternating hands)
    • YHC beginning to feel spent at this point but the FNG was wearing a big smile so gotta keep pushin hard

    COP #5:

    • Mosey the path back out toward the baseball fields, with some Bernie Sanders, and then recovery walking and squat dancing for the SIX
    • 3 Matrons of the gloom walking up to the PAX, so PAX directed to plank up on either side of the trail and then drop to low plank salute as they pass – they loved this
    • Line up on the Baseball field for SPRINTS – 50%, then 100%, then 75%, then Bernie

    COP #6:

    • Mosey around the park loop to the grass hill
    • x3 Rounds running up and down the hill, with x10 Hand-release Merkins at the bottom, and x10 Squat Jumps at the top

    Mosey BTTF:

    • Circle up in plank and drop it to low plank for a review of the F3 Mission, Credo, and 5 CP’s. That’s TIME!

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Bourbon shots at the RC Tailgate Bar
    • Group Selfie

    Prayer Requests:

    • DTH leaving Monday for a 3 month medical mission trip in Papua New Guinea. Prayers for safe travels and Kingdom impact. Pls follow our Blog updates:  hendersonsinmissions.blogspot.com 

    NMS:  Beautiful Spring morning to bring the heat to the Rock&Roll PAX, and awesome to welcome Pierogi’s friend TROEGS to the brotherhood! He comes from PA and enjoys brewing beer, hence the nickname. Also enjoyed meeting TAILSPIN down range from Tennessee – works on helicopters and such. It’s been a tiring week for YHC finalizing a LOT of life before leaving the country and there’s also been some tough physical beatdowns through the week, so YHC was honestly gassed by about the 0740 mark. Seems a lot of the PAX were also gassed, so the nonstop high rep counts to music probably contributed. Deeply appreciate the words of encouragement and show of support from everyone. The bourbon was AWESOME Rodeo Clown – thank you for bringing it out. Will certainly miss you guys, but we’ll be back at the end of May. Keep pushing hard and sign up to Q!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Fully Erect

    Four hardwoods came to Rockwood fully erect. RC was a true brother and helped NTB keep his upright. Dawn breaking over the lake was glorious. Miles were accomplished without anyone blowing their load. RC hooked us up with farewell bourbon shots at COT. Deeply grateful for these HIM’s standing in the gap. AYE! ~DTH

  • Big Dinner? Extra 5LBs; No Problem

    Six semi-hard middle aged F3 vets started off March with a few extra pounds this morning.

    Each man grabbed one coupon disc, with some reluctance on getting in the back of said Subaru, and started a fast paced mosey to the toll shed parking lot for a somewhat standard COP warm up with disclaimers.

    Mosey across James River while stopping to do 3 WW2’s at every light post.

    Mosey back across James River while stopping to do 1 burpee at every light post.

    Mosey to road that loops around back of park. Partnered up for some speed curls while timer runs.X3.

    Mosey a little further for some partnered arm exercises while timer bear crawls across the street. X3

    Mosey to road that goes up mountain stopping to do 30, 25, 20 dips.

    Mosey up said road while leader loops back for six repeatedly.

    Mosey to Amphitheater for some partner Cassius Marcellus Clay punches while timer runs to top of Amphitheater while doing 5 squats at top. X3

    Mosey back to the flag with a quick glance and wave at parking lot full of race club girls.

    Gomer lead the group in Pledge Allegiance to the flag.

    UpChuck asked for us to continue to pray for our great country and for him working on a more even temperament with his friends, family and neighbors.

    We flagged down a biker that is fresh out of AA to join us in a prayer.

    YHC took us out.

    Thank You for letting me lead. Weather was warm and sunny just like the F3 groups disposition. Mumble chatter, moaning and groaning was at a minimum.

  • Solving The Nations Problems……One Run At A Time

    The founding, and only active members of BDRC gathered for another epic run. As usual, conversation began with something along the lines of “What the F are we doing out here?” We pushed up Robious to the Powhatan border and back. Nice smooth run and some great conversation. For details on our plan – post at RnR tomorrow.

  • The Country Club tours the Deep South

    on a beautifully balmy morning in the pre dawn gloom, 8 of SOJ’s finest met for a Flex Friday beat down at Satan’s Hill. According to the car speeding into the New Market neighborhood, this may or may not have happened. Having recently led a workout at SCCC, YHC liked the format so much, decided to bring it on a southern tour.
    music going, waiting for 5:30, Futon asked if this is an ironPAX workout, and if we need the stashed cinder blocks ? Yes we do! (YHC had forgotten they were there, and cinderblocks work better than blocks!)

    so we grabbed the blocks YHC explained the workout and we did some warmups including SSH, dead man hang, zombie kicks, and Don Quixote.
    the thang:

    8 rounds of exercise Tabata style with 20 seconds work, 10 seconds rest. Then a run to the top of Satan’s Hill. Exercised included Squat Thrusters, Swings, Calf Raises, Curls, Say Anything Squats, and WW3s. No run after the last one, cool down broga and YHC took us out. Prayers for Try Hard and fam for upcoming mission trip, set the date for century classic first Friday and Saturday in May. Thanks for letting me lead guys, that was a good one. Have a great day!

  • [Loco Motion] Yukon Cornelius – Virgin No More

    I want to preface this backblast by expressing my appreciation for the guys at The Lumberyard and the platform that is F3. As Freed to Lead describes it, F3 is solving a problem in my life that I didn’t know I had. I’m extremely thankful for the opportunity to lead these men in a beatdown this morning, something I wouldn’t have thought remotely possible four months ago.

    Now that I think about it, it’s a little weird to title this “Yukon Lost His Virginity” and then immediately launch into a heartfelt message about the men in my life, so let’s move on.

    Mosey to the octagon.

    Warm-Up

    • SSH – 25 IC
    • Imperial Walkers – 15 IC
    • Cherry Pickers – 15 IC
    • Bat Wings – 20 IC

    The Thang

    5 Rounds of:

    • Man Makers – 5
    • Hodors – 10
    • Cusack Walk – 25 yards out & back
    • Derkins – 10
    • Rows – 10 per arm

    Pyramid (Reps: 10, 8, 6 of each):

    • Copperhead Squats
    • Merkins
    • WWII
    • Bear Crawl – 20 yards out & back (I will conquer you)

    5 Minutes of Mary

    • Heavy Freddies – 20 IC
    • Gas Pumps – 15 IC
    • Heels to Heaven – 15 IC
    • American Hammers – 10 IC

    Lots of chatter after I peeled myself off the sweet dormant bermuda. HAPPY BIRTHDAY BEAVER! Can’t wait for his birthday beatdown tomorrow and some Fellowship later in the day.

    Cherry officially popped, deuces!

  • Murph is on the Menu

    10 of SOJ’s finest looking fellows were joined by a lost Westhoean to at the velvety smooth confines of the Twin Team Lounge. Doozy went off to log miles while the rest of the PAX were enthused by YHC’s date reminder of this being the last day of the month and traditions need to be upheld so they are not forgotten. Handshake arrives with 24 seconds to spare, here is how things went down.

    Short mosey around the drop off circle to collect the tardy El Woods, circle up for introductions and disclaimers. Brief warmarama that included SSH’s, Helis, Dead Man Hang, Fudds Wife, Wilsons Wife, Broga and DQ’s.
    Let us begin the Murph:

    Mosey down to James River High School Stadium, 1 lap around the track and back up to Bettie Weaver playground to complete Mile 1 of the Murph. 10 rounds of the following: 10 pull ups, 20 merkins (hand release for some), 30 squats. After each round, run across the field and back. After 6 rounds, YHC modified for time to perform a set of exercises at each end of the field using the opposite playground as well. Still had to cut short due to time, with most of the PAX getting around 8 rounds completed.

    Extra Credit was handed out to all participants due to YHC poor time management. Numbers Names Announcements, YHC took us out.

    Chili Cook Off at Casa de L Woods in March. See slack for deets.

    NMS: YHC took the Q thinking of a loungy style beatdown but Q energy took over with the reminder of the Twin Team Murph tradition being on the last friday of the month. Will utilize both playgrounds in the future to save time. Not much conversation to be had during a Murph as it is truly a burner of a beatdown. Always good to have the Tarrington Clown Car show up and a pleasant surprise for Handshake to visit his juvenile stomping grounds. Thank you fellas for the opportunity to start the weekend off well. Enjoy the weekend however you feel is best. Well done boys.

  • Go Your Own Way

    Seven runners and ruckers went their own way after the pull of a Seigel Center run enticed folks to keep the winning streak alive. Others did recon elsewhere in the city, but we can’t talk about that.

  • Donkey Kong Workout, Feats of Strength, and Being Thankful for Unexpected Gifts

    Yeah, it was that kind of workout for the 10 of us. Lots of fun, no serious injuries, and coffee was great afterwards.

    Upchuck took us out.