Category: Richmond, VA

  • Pray Hard. Lift Heavy. Stay Deadly.

    1 PAX emerged from the cool gloom with a mammoth bell and sandbag to get a heavy workout in at the helipad. Although solo, it was a great morning.
    I hope yall are doing well! God is good!

  • HR Derby Part Deux (Mini Derby)

    A lucky 7 posted to Huguenot Little League for some swings and some punishment for outs. Given the low numbers, we got lots of swings. 2 rounds of 5 swings. 1 round of 3 swings and even a “swing off” to end it.

    L. Woods and Doozy are singles machines. Snuff has warning track power and apparently a hole in his glove. Rosie and BT are the epitome of consistency with 1 HR in each round.

    That left OC and YHC. YHC dominated round 2 with 3 HRs in 5 swings, but I lost to OC in the final round swing off. YHC still retained the aggregate title with a 7-6 margin over OC.

    Final tallies:

    Rosie – 3

    BT – 3

    OC – 6

    Gumbo – 7

    We counted, named and prayed.

    Always fun. Thanks for coming out. Hit the batting cages for next year men!

    No More Gumbo For You!

  • 45 Minutes of Helicopters

    BB title refers to Dumar’s idea of an ideal beatdown. But it was not to be. With YHC having over one week of downtime, I mixed and served a special cocktail. We were joined by the FNG-ish Squash; he’s posted three or four times so far, I believe. He hung tough the whole time. Welcome!

    One lap around the school.

    SSHs, helicopters, copperhead squats, imperial walkers, Ukrainian soldiers, plank jacks, scrunchy frogs, the wife stretches, 30 seconds of OYO stretching.

    Dora #1: Runner across the lot and back. 100 squat thrusters, 200 Romanian deadlifts, 300 APDs.

    Dora #2: Runner across the lot and back. 100 WWIIIs, 200 lawnmower pulls, 300 calf raises.

    With a few minutes remaining, a final lap around the school, bringing total mileage to 2 even. 

    Names, numbers, announcements.

    YHC took us out. Prayers for Fandango and his family.

    Nice work today fellas! I heard a lot of kvetching, so I know I did my part. Thanks for letting me lead you. Until next time.

  • Re-exploring the Giles Trails

    Seven dudes chose to get up early and head to Atlee High School on this Tuesday to enjoy this amazing weather we are having in July. 64 degrees and low humidity cannot be beat. The four ruckers rucked around Atlee and surrounding areas. The 3 runners decided to do the 4-1 which was the perfect pace for today and re-explored the Giles trails.

    The runners headed into Giles, took a left and followed the trail system. Anchovy and YHC took a left instead of the right that BAM! and YHC took a few weeks ago and discovered additional trails. Those routes will be searched over the next few weeks before we lose the morning light.

    COT: Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.

    NMS:

    YHC has been impressed with the Giles trail system. The paved trails are long and go throughout most of the neighborhood. It was great having Opus back on a Tuesday. The 4-1 pace was perfect for today. Conversations varied but when Anchovy and YHC are running together, local track and XC is likely going to be discussed.

    Announcements

    • 2nd F at Intermission on Thursday for trivia. Opus will send out information.
    • Summer tour comes to The Creek this Friday followed by breakfast at Rise and Shine. Let’s bring good numbers for the hopeful visitors.
    • See YHC if you need assistance writing backblast. From Manndate last Wednesday, the PAX was: Surf n Turf, Macho, Yankee, YHC and Yard Sale.

    Gotta Run!

    Phonics

  • ménage à quatredora

    On a cool Tuesday morning, two groups of four had some fun on the wet field.

    After a brief jog around the track and some warm ups near the goalpost, we broke up into two groups. Each group sent someone to the half line. Half line folks did LBCs, goal line person did merkins and the other two were joined at the hip as timer and ran to midfield to switch. The original midfield person ran to the goaline and switched. Everyone keeping count the entire time like a typical dora.

    Round 1: 200 LBCs, 200 Merkins

    Round 2: 200 WW2, 200 HRM

    Round 3: 100 2-count flutters, 100 burpees.

    Core/Abs usually ended first and when that happened the group helped finish the other exercise.

    After that fun, we moseyed back to the parking lot and school and we did “touch a construction truck tire” with a partner. Partner did dips on a bench or school steps. 3 rounds.

    Then we went back to the flag for some Mary.

    Lunch today at Capital Ale house.

    Thanks for letting me lead.

  • PickleVille

    6 men posted for a pickleball boot camp workout.

    The PAX moseyed to the tennis courts. Some COP.

    We played doubles as 2 partners did a 4 corner of their choice, then rotate with one of the pickleball team.

    Rinse and repeat until time.

    Numbers, names, Opus took us out.

    It was good to see Hash before deploys to Germany.

  • This One’s For You, Dad

    16 men showed up today and it was a bit of a cathartic journey for me as I led them down a workout that encompassed my dad’s great challenges in life.

    Warm-up: Side Straddle Hops, Cherry Pickers, Copper Head Squats, Arm Circles

    Adora: My dad was dropped off at a Baptist Children’s Home for Boys at the age of 8 with his twin brother. So, we did an Adora to find a brother in arms to get through this challenge. 100 Merkins, 200 Squats, 300 Side Straddle Hops

    Thunderbirds Run: My dad was selected to be a part of the Air Force’s Elite Thunderbirds Squad. We formed 2 lines of 8 HIMs and in formation ran an “Indigenous” run down the “runway” with last HIM performing 6 Firecrackers to simulate the Bomb Burst the Thunderbird Planes perform.

    P.O.S.T.- Peace Officer’s Standard Training: My dad was a police officer for his career. He, at the age of 39, entered the police academy and had to pass his P.O.S.T. test completing 5 circuits. The Circuit consisted of:25 Merkins, 25 Mountain Climbers, 25 LBCs, 25 Squats, & 10 Burpees, THEN, SPRINT down the parking lot, around the corner to BEAR CRAWL, THEN SPRINT around the pool in the grass field back to the start to finish 1 circuit. 1 HIM finished 4 circuits before time was over. Wildcat is a beast among men!

    COT: Thanked the boys for coming out on this time of healing with me and appreciated the kind prayers and words sent to my family during this time.

  • River Run: New Runners!

    YHC is almost giddy to write up this back blast. Thanks to the summer tour, River Run had some esteemed guests this morning. Must say I wasn’t prepared for it as we have only designed 4 mile routes for a long time but the PAX was willing to endure.

    Route – NE on Salisbury to the golf course, run a couple holes to the far side, exit onto Stonegate. Left on Brigstock, left on Helmsley, left on Arrandell, back onto golf course, over to Banstead, left on Albion and through the path back to start.

    Great having some old friends back out on the run this morning. Few of us were recovering or just reinvigorating ourselves after vacation so the pace was slow but the terrain was flat as commented on. Tried to visit a few F3 homes on the route today as we’ve done many times at Spider Run, perhaps a new running tradition at River Run, where we neither run (jog really) nor see the river. Eye rolls abundant.

    -Singer

  • Slaughter Start to End

    11 gloom warriors converged at Huge Bells including another FNG brought from YHC’s church community. The PAX were put through their paces this morning with iced coffee to follow. Here’s how legends are made:

    The THANG: 

    WARMERAMA / COP #1: 

    • Brief F3 Welcome & Disclaimer
    • With music blasting, Mosey to the knolls carrying KB’s
    • Bear Crawl with KB’s out front to the top
    • Lunge across the knoll top
    • Crawl Bear dragging KB down other side
    • Complete x3 Knolls
    • Line up on the Curb for Rapid Alternating Step-ups with KB racked
    • Mosey back around to the parking lot and find a parking space line for Rapid Line Hops
    • Circle up and rest KB’s for a good number of beyond-warm Reps IC

    COP #2:

    • Mosey down to the Tooth Fairy Steps
    • Triple up for a TRIPLE CHECK
    • P1 – Turkish Getups (50# KB available for those wanting to give it a try)
    • P2 – KB Swings
    • P3 – mosey sans KB to Tooth Fairy the steps and run around to switch

    F3 REVIEWORAMA:

    • YHC was expecting some mistakes to earn penalty merkins but the PAX absolutely NAILED the Credo, Mission, and five Core Principles! 
    • Held a low plank for a bit just to see these HIM’s push past the pain 🔥💪

    COP #3:

    • Mosey over to Love Hill
    • Partner up for Catch Me If You Can
    • ROUND 1 – Reverse Lunges & x5 KB Burpees
    • ROUND 2 – KB Bear Crawl & x10 High Pulls
    • Repeato of Round 2 to get to the top

    Mosey BTTF:

    • Circle up for HIT-style Rows, Curls, Crushers, Back Raises, Figure-8, and Overhead Press

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Fantastic PAX to conquer a very high-paced beatdown and welcome BABY BLUE to the brotherhood. He’s Armadillo’s room mate, also from Texas, and owner of the power washing company they both work for. The company name is Baby Blue, so that was an easy one to pick. T Claps to everyone gettin through this, and appreciated the coffeerama catchup with Fudd. We get stronger TOGETHER!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • River Run v126

    Two regulars joined up for a River Run jaunt. 4 miles. Late on the post of this so the details escape me but it happened. Bullseye can confirm.

    -Singer