Category: Richmond, VA

  • Don’t Skip Leg Day

    Leg day is an essential part of a well-rounded workout routine. What better place to ensure the legs get a good workout than Satan’s Hill?

    Warmup CoP
    Mosey
    Side Straddle Hops
    Helicopters
    Windmills
    Water Wheels
    Ukrainian Soldiers
    Imperial Walkers
    Standing Quad Stretch OYO
    Knee Pulls OYO
    Merkins

    Cocaine Bear Crawl
    Bear crawl to the back of the parking lot stopping at each white line to do a Merkin.

    Mosey BTTF for a Triple Check
    1. Runner to the back of the parking lot
    2. Side Hops over parking lines
    3. Copperhead Squats

    Mosey to Satan’s Hill for a Triple Nickel
    5x Wojo Squats (slap pavement on each rep)
    Run to the top of Satan’s Hill
    5x Wojo Squats
    Run to the bottom of Satan’s Hill
    5x Wojo Squats

    Indigenous Lunge Walk up Satan’s Hill – This was going to be Walk Like an Egyptian but I am glad it wasn’t, we would still be there.

    Bolt 45s
    15 reps of only the upper half of a Squat
    15 reps of only the bottom half of a Squat
    15 full range Squats

    Mosey BTTF for a DORA
    100 Dips off the curb
    200 Copperhead Squats
    300 Toe Taps on curb (singles)

    The Butkus Competition for 1 minute, groups of 2.
    Whoever did the least reps in that 1 minute had to pay with 5 burpees.

    Ring of Fire – 10 Merkins each

    Numbers > Names > Announcements (check Slack)

    Moment of silence to think about whatever each person needed. Hopefully this was the hardest thing you had to do today.

  • A Hearty Appetizer

    The latest edition of the Graveyard Shift featured quite the beatdown in preparation for round 2 at Timberwolf. After a standard warm up we got straight on to it:

    run 2 laps on the track

    25 merkins

    run 2 laps on the track (faster than the last 2)

    25 merkins

    rinse and repeat until we reached 3 miles and 150 merkins. Great push today by all pax present!!

    NMM

    I’ve really been enjoying this AO. A lot of great options. But the best part is the group of guys out there pushing each other a little extra each week!

  • Ready, Set, Launch

    10 KB warriors took the F3 path less traveled at Circus Maximus today.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • HRM
      • LBC
    • KB Beast – different exercise and different means of traversing the length of the bus loop
      • Sit ‘n press and KB carry
      • High pulls and right-hand overhead carry
      • Curls and left-hand overhead carry
      • Tricpep press and death crawl
      • Shoulder press and weighted lunges
      • Sumo squats and around the world
    • Mary – 1 legged crunches, each side
    • COT with YHC taking us out

    Great work from the PAX today.  As always, this beat-down was deceptive, but real.  The PAX started with a lot of mumble-chatter, most notably White Deer.  As always, it came from both orifices.  At one point during COP, he released from fireworks, for which Pigskin dropped the one-liner to White Deer, the Q did not mean for you to go “ready, set, launch.”  Pretty sure Offshore’s post-workout coffee sent White Deer on a beeline to the porcelain thrown. 

    Continued prayers for Fudd’s sister, Mary.  In addition, “Dry October” has commenced.  Time to shake any bad habits and enter a month of “self-denial.”  Lunch next Tuesday at Firehouse Subs in Short Pump, and Whitesnake’s band is playing next Saturday. 

    God is good all of the time!

    Attila

  • Preblast: Tabata & Track Workout starts Monday

    Where: St. Christopher’s track, Maple Ave. & Christopher Lane

    When: 0530, starting 10/7/24

    Workout Name: TBD

    I successfully ran a workout on this format for the last several years in Charlotte and it attracted a small, loyal core of followers, so I’m going to transplant the concept to RVA.

    The structure is as follows:

    • One, 4-minute Tabata / HIIT block with 8 cycles of 20 seconds of work, 10 seconds of rest.
    • One “hot lap” around the track.
    • Repeat 6 times.
    • COT

    Within that format, there’s room for endless variation in terms of exercises. The first Tabata set is usually initial-COP-type warmup exercises, and the last set is always “4 Minutes of Mary” with different core exercises. There are also usually two “Gear Rounds” (see below) sprinkled in.

    I will lead for the first few weeks then will get out of the way and let other Qs bring their own spice to the stew. #FreedToLead

    It is recommended that you bring a kettlebell, dumbbell, weight plate or some other Instrument of Woe to use during the gear rounds. If you don’t have anything suitable, I will bring some gear from my personal collection to loan people for the first few workouts. NOTE: Your IOW does NOT need to be carried while you run your laps.

    The Charlotte workout is held on Tuesdays and is called T3, for Tabata Track Tuesday. Naming it TTM seems kind of lame, so I’m counting on the pax to come up with a more creative name.

    Hit me up on Slack if you have any questions and I’ll look forward to seeing folks on Monday.

    OBT

  • Monday Exer-Dice

    COP: Mosey around the high school, Various Stretches; SSHs; Abe Vigoda’s; Copperhead Squats; Merkins

    The Thang’: Listened to some tunes and rolled the exer-dice for duration (best $3 buy you can get at Five & Below)

    END COT

    SYITG

  • Double-Digit Thrusday

    10 Davillians (Yep 10!) including 7 runners and 3 ruckers enjoy a nice Thursday morning

    Runners – Traditional route through Rutland and the Cool Spring Trail with optional return laps getting in 3.5 to 5 miles

    Ruckers – Normal route as well finish with a Bojangles loop

    Been a while since we had 10 show up on a Thursday with all the PAX being Davillians

    Also good to see Pablo out again

    SPIT ON THAT!!

  • Cornhole: Breakfast of Champions

    11 HIMs kicked off Rosh Hashanah with a bang. YHC looked at his watch and saw it was 5:29:55 which meant two things – Tzatziki was pulling in the parking lot, and it was time to mosey. Indigenous run with 5 squats, did one lap around the track. Hermey thought it was Wednesday and he had mistakenly showed up to Miles of Truth. YHC put him at ease and let him know it would all be over soon. Headed to the other side of the school in the bus loop and arrived at the main event. Quick warm up to get the shoulders going.

    The main event – Cornhole!

    First half was the Individual Event of 1-v-1 cornhole, the second half was a Team Event of 6-v-5. A lucky PAX member would roll a dice twice, first roll decides the workout, second roll decides the scoring. PAX went with the Luck-of-the-Irish and had Rudy roll. Here were the options:

    Workouts
    1) Winners run to bball court and back, losers run around the school
    2) Winners 25 merkins, losers 25 merkins with a band
    3) Winners 20 squats, losers 20 squat thrusters
    4) Winners 100 single count toe taps, losers 100 double count toe taps
    5) Winners 10 8-count Shazams, losers 20 8-count Shazams
    6) Winners run to bball court and back, losers run around the school

    Scoring Methods
    1) one bag toss only, closest to hole wins
    2) three bag tosses, most points wins
    3) three bag tosses, most in the hole wins
    4) two bag tosses, most points wins
    5) Long distance. Take 5 steps back, most points wins
    6) three tosses bag furthest away from hole but on the board wins

    We squeezed in several individual events and two rounds of team events. Swoop’s Eagles-branded cornhole boards were often blamed for poor performance, but YHC witnessed a lot of tosses that looked like a Hurts pass over the middle…

    Punishments were evenly distributed, the PAX was glad to not have any rain today, and fun was had by all.

    Announcements – VQ Week, Daddy-Daughter Dance, Father-Son Camping, The Bridge – check Slack for details

    Prayer requests – Boberry’s brother and everyone else impacted by the hurricane, State Farm and his wife as they get ready to move to Pennsylvania, the students, parents, and faculty of Tomahawk Creek Middle School.

    Next week at Timberwolf is Rudy’s rendition of Thursday Morning Lights, see you all there!

  • The Mysterious Case of the Phantom Q Sheet

    Confusion abounded as 13 men expected either a Chaplain or Machismo Q……….But the Dark Lord was able to use the power of the Forgecast to seize control. It was time to put in some work.

    Slaughter start on the Grassy Knolls. Bear Crawl up, Lunge across the top, run down.

    Warm Up: Side Straddle Hops, Ukranian Soldiers, Arm Circles, Shoulder Taps, Freddy Mercuries,

    to the Curb for: Butt Kicks, Knee Pulls, Bernie Sanders, Mummy Kicks, Open the Gates, Mario Jumps, etc.

    Mosey to the HIll for Exercise One: Mega Crabs

    Not to be confused with Super Crabs – this is a 24 count exercise that involves 10 count crab walks, 2 crab cakes, and two hand release merkins. Repeat and make your way down the hill.

    Exercise Two: Indigenous People’s Run
    Run around the lower parking lots, stopping whenever it was my turn to sprint for Ab Exercises: 50 LBC’s, 25 Boxing Cockroaches, 100 Alabama Prom Dates, 30 Heels to Heaven.

    Exercise Three: Triple Check
    Balls to the Wall, Bobby Hurley’s, run down the stairs and up the hill.

    Exercise Four: Mount Monkey Hump
    From the base of Mt. Chaplain: 10 Monkey Humpers in the parking lot. Increase by 10 at each parking lot as you make your way to the summit. Maxed out at 60.

    Back to the Flag just as time expired.

    Numbers/Names/Announcements/Prayer Requests (Last Call’s Friend)

    YHC took us out

    Final Thoughts: Initially thought I was being pranked as Machismo had reportedly signed up for the Q. Looking forward to see what he has in store next week. Strong work by the PAX who appeared to embrace the Mega Crabs and other offerings. As is typical, lots of juvenile humor surrounding the ADP’s and Monkey Humpers. The attractive female manning the school security cameras will never be the same again.

    SYITG

  • “Five Burpees!”

    Five brothers posted for a DTH beatdown, and that’s what they got. They also all walked away knowing the F3 Mission, Credo, and 5 Core Principles. Cause if ya don’t know it, how ya gonna lead it? 

    The THANG: 

    WARMERAMA: 

    • Mosey loops until the PAX caught on that they’d need to tag their Q in order to stop running loops, then Banksy put on the after burners to end it
    • Circled up, Welcome, Disclaimer
    • An extended slow burn of top to bottom IC reps and stretching (cause NTB’s brutal NoToll beatdown still has the Q sore)
    • Conclude with a POP QUIZ – burpees awarded for all PAX for any mistakes reviewing the F3 Mission/Credo/CP’s (maybe 20 completed)

    COP #1: 

    • Mosey over to the truck tailgate with rucks awaiting the PAX
    • Split into 2-2-1 for a TRIPLE CHECK
    • Timer – shoulders a ruck and mosey’s down to end of lot and back
    • Other two stay for Leg Raises and Lt Dans

    COP #2:

    • Mosey over to the church for WALLORAMA
    • Excessive Hoedowns IC
    • Dirty Hookups x10 ea side
    • More Hoedowns IC
    • Donkey Kickoffs up to 15
    • Heel Slappers IC
    • Hip Slappers IC
    • POP QUIZ #2 (at least 10-15 more burpees awarded), BUT all PAX concluded with a much firmer grip on the material

    Mosey BTTF:

    • En Route Bernie, Karaoke both ways, and then Bernie grand finale up the hill

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Chap’s MIL in recovery
    • Meatball ministry to new believers
    • Resilience for Sober October

    NMS:  Nothing like getting to Q with a handful of your best buds to laugh at/with you. YHC loves spending time with these guys, and because they are so loved, they get the full weight of the DTH emphasis on the importance of our reason WHY. In F3 we have a Mission. If you don’t know and understand the mission for the group you belong to, you’ll never become impactful in achieving the goals of that mission. SO we reviewed some F3 basics and enjoyed a little extra fitness challenge in the process. Thanks for humoring me fellas. You are loved! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • ONGOING – SOBER OCTOBER! 
    • 10/15-16 – CPR Classes! 
    • 10/17 – DTH 1000th Post coming up! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • A Not So Lucky 7

    It started as seven and then broke out into two groups of two and three groups of one for a series of Tabathas after COP.

    Series 1 – Seal Jacks, Squats, HRMs, Elbow Plank, and Box Cutters – Timed across stations and three times through the series.

    Series 2 – Rocky Balboa’s, Lunges, Dips, Elbow Plank, and Flutter Kicks – Timed across stations and three times through the series.

    YHC took us out. Prayers for those in our schools and Last Call’s friend’s grandson.