Category: Richmond, VA

  • Liv.

    15 grown boys got after it this morning with @Yeehaw, his daughter Liv and the entire Schroepfer family in mind. With most of the PAX in “Love for Liv” yellow, here’s what went down…

    WARMARAMA – Quick mosey to the bottom of Satan’s Hill and back. Circled up and asked that @Swoop fill us in on how Liv is doing after her challenging week. Fired the boys up! YHC then gave the F3 mission and got into it…SSH’s, DMH, Imperial Walkers, Ukrainian Soldiers, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – SHOW LOVE FOR LIV!

    COP 1: L-I-V Triple Check

    • L – Lunges
    • I – Imperial Walkers
    • V – Very long run up Satan’s Hill and back

    COP 2: L-I-V Coupon Circuit

    • Each PAX member grabbed a coupon (or rock) to perform alphabet-style lifts. Imagine doing the “YMCA” but with cinderblocks and spelling out “LIV.” (2) sets.
    • L – Lift up, back down to chest, push outward, back to chest. Formed an “L” QTY (10)
    • I – Lift up, back down, back up. Formed an “I” QTY (10)
    • V – Lift up & to the right, back to chest, lift up & to the left, back to chest. Formed a “V” QTY (10)

    COP 3: L-I-V Competition

    • Circled up. Similar to HORSE or PIG, each PAX member had a chance to call out an exercise for the PAX to try to duplicate. Failure = a letter and a run up Satan’s Hill and back.
    • PAX planked. Rotating clockwise, each PAX member called out a variation of a Merkin. QTY (10). If knees hit, take a letter and a hike!
    • PAX sat in the people’s chair. Rotating counter-clockwise, each PAX member called out a variation of a Squat. QTY (10). If legs straightened, take your letter and see ya!

    COP 4: L-I-V Jerkins

    • LIV in roman numerals = 54
    • (5) round of QTY (4) Jerkins in cadence.

    ANNOUNCEMENTS

    • Tuesday rucks – Hit up @Meatball
    • Saturday, 9/28 – DTH’s 6-year workout

    PARYERS/WINS

    • WIN – Dumar’s father is doing well after his surgery.
    • WIN – Wildcat’s health
    • WIN – Liv’s health
    • PRAYER – Safety for those in the SE during hurricane
    • PRAYER – Safety for our kids in school

    Thank y’all so much for the opportunity lead. Stay strong!

  • Flesh Anchor

    Even Bro Code needs a leader.  Someone has to present the brilliant idea of running it in reverse, or original style depending how long you’ve been around.

    Here’s where we went:

    • R on Pump
    • L on Ridgefield
    • R on Copperas
    • R on Church
    • R on Pump
    • Back to VSF

    MOLESKIN

    Pigskin nearly took on a car, Pigskin would’ve won.  Unless of course Chuck Norris was behind the wheel, then it would’ve been a tie.  The lead pack talked about a Flesh Anchor among other things.  If you know, you know.  If you don’t know, ask your mom.

    ANNOUNCEMENTS

    • Prayers for those affected by the hurricane
    • Prayers for Fudd’s sister

  • Twin Team Lounge

    Eight Cardholding SOJ Elites, donning their finest gold chains, tipped the bouncers to elude the velvet rope and enter into the newest morning establishment. Chicken Nuggets were served up hot with all the fixings. Here is how things went down.

    Quick loop around to the bus loop for introductions and disclaimers. Warm ups included SSH’s followed by Helis, Jazzercise, DQ’s, Dead Man Hang, Ukrainian Soldiers, and Imperial Walkers, all in quality conversation.

    Mosey over to the blacktop. 7 of diamonds was the game of the day to everyone’s enjoyment. 7 HR merkins, 14 squats, 21 WWII’s, 28 Arm Circles, 21 Lunges, 14 American Hammers, 7 Merkins.

    Still a bit of time of the clock. PAX moseys over to the wall for Peoples Chair. Timer bear crawls or lunges across the black top and runs to the end of the line Indigenous People style. Continues until time is called. BTTVF.

    Numbers, Names, Prayers, Announcements, YHC took us out.

    Prayers to those affected by the overnight storm in Florida & Georgia. Prayers for Gumbo and his family, along with Fudd and his sister.

    NMS: YHC was in the mood for a less running intensive beatdown after numerous weeks with off campus jaunts. In the huddle OC announced the arrival of the Twin Team Lounge vibe to perfectly describe the casual nature of this Friday AO. Always a quality beatdown with better conversations had. Thank you Gents for the opportunity together with you fellas. Great way to finish a tough week and start the weekend. Doublemint will be taking up residency at Starbucks all morning. Feel free to go by and say hello.

  • MOT-LEY CRUE

    A crew of 7 showed up for a soggy MOT run. No Q on the sheet, ideas were presented, 4s took off into Salisbury and the 5s went somewhere else and YHC didn’t catch the route.

    What to say, it was a wet run but a strong showing for less than desirable weather.

    I am forgetting who the 7th runner was, a 5 miler. I put Draper down but I can’t recall if he was there or someone else. Touch base with me to edit if needed.

  • Where’s Willmetta?

    Twenty, yeah, YHC said twenty, men of purpose scraped off the barnacles of the Fart Sack and cast off on the latest edition of the Run At Mary Munford. Temperatures were 70 and sunny. According to the newspaper delivery people flashing their lights on Berkshire, the following might have happened.

    Everyone: Leave MM, then head east on Willmetta (Q forgets to turn on Willmetta) to Kingscrest Parkway. Right on Malvern, cross Cary.

    From that point, you are entering the Windsor Farm “loop,” which looks like a lightbulb, or the Millenium Falcon, or something else, on a map. Follow the loop, starting with Canterbury and circling around to Berkshire, then right on Cambridge. When you arrive at Canterbury, that’s one loop.

    4s do TWO full loops, then turn LEFT on Canterbury to Malvern to Kingscrest Parkway to Willmetta.

    6s do THREE full loops, then turn LEFT on Canterbury to Malvern to Kingscrest Parkway to Willmetta.

    5s do TWO full loops, then on the third loop, turn left on Commonwealth and back to Mary Munford.

    Numbers, names, (YHC forgets one guy), and Funny Car (from F3 Hampton Roads) took us out.

    Announcements:

    TYA will be leading The Bridge on October 26th along with Shakedown. Bootleg may be coming, or maybe Bootleg is just arriving. Anyway, YHC is glad to have Bootleg back. In an omage to Lab Rat, YHC apologizes for leaving Bootleg out.

    NMS: Solid morning for a run. Light mist, and always a pleasure to chat with Splinter. Congratulations to F3 Kotter and all around good guy Viral for winning an RVA Tech Award (apparently, “the” big award). Good on him.

    YHC sends up a little prayer for a colleague with a big heart and a huge mountain in front of him fighting pretty active cancer. Same goes for Fudd, his family, and especially his sister, Mary. We are all with you, my friend.

    UpChuck spits the bit.

  • David Bowie’s Codpiece

    As it was a 5 year celebration, the PAX was looking for brewskis or bourbons. Unfortunately all that was in store was a beatdown and some “5” themed tunes. 5:30 hit and we were off. According to the trash truck driver making us run fast, this may have happened…..

    Indigenous ppl run with 5 squats around to the basketball courts

    Fav warm ups including Jazzercise, deadman hand, Andy Dufrains, scorpion kicks, invisible jump rope, collard pickers, hairy Rockettes, flutters, Freddie mercury’s, and merkins

    Captain Thor 1 ww2 4 American hammers, 2-8, 3-12, 4-16, 5-20 then back down the ladder

    Donkey kicks and peoples chair , then some we’re not worthy’s 

    Merkin jacks, same thing with 1 merkin and 4 plank jacks

    1 Boberry biscuit, slow on the turns, sprint on the straights. 

    Lady of the night style 4 corners w merkins, jump squats, flutters, and LBCs

    Indigenous pppl run back the way we came to finish with a ring of fire and a little broga. 

    Numbers names announcements YHC took us out. 

    Reminder for the next anniversary is Try Hard at Rock and Roll this Saturday. Rumor has it the logs may appear at Morning Wood. 

    NMM

    Great mumble chatter today. Lots of great choices for backblast titles. But when one of the options is David Bowie, there really is no other choice… Thank you to the guys who posted today and all the pax I’ve gotten to know over the last five years. This group truly is more than just a workout. The relationships built are what it’s all about. YHC has been through a lot in the last five years. This group has really kept YHC staying positive, and trying to get better everyday. We push each other and are there for each other. Thanks yall. 

  • You never, ever leave your wingman!

    11 “middle aged” studs showed up to pump some iron (possibly coated in rubberized plastic) in the pre-dawn gloom around Godwin HS.

    COP – SSH’s, DMH, arm circles, merkins, and some other stuff

    Mosey with bells to the loop for various exercises, with breaks to run around the loop. Exercises included:

    KB Swings, Halos, Cleans, Pullovers, Pulse Squats, Overhead Press, Clean & Press, Sit & Press, and some other stuff

    Mosey back to the flag for some Mary.

    Numberama, Namerama, Attila took us out. Coffeteria followed courtesy of Offshore.

    Moleskin: YHC thought music would be a nice distraction for the PAX today since a lot of the time was spent grinding through multiple KB exercises. The Wingman bluetooth speaker was dutifully plugged in last night and was ready to go this AM, or so YHC thought. Unfortunately, it started to switch songs from the hard rock playlist of AudioSlave, Staind, AC/DC, and Pearl Jam to Taylor Swift??!! (While there are a few Swiftie songs in my library, those are only played by other members of YHC’s family) YHC was quite puzzled as to how this was taking place and remains somewhat convinced that an unknown antagonist was intentionally switching the songs….perhaps a teenager in an adjacent house was able to remotely hijack the speaker?? Regardless, despite the repeated warnings from Iceman and Viper in Top Gun, this Maverick is ready to ditch his Wingman in favor of more dependable brands (ex Bose).

    TClaps to all the PAX for giving maximum effort today and to Offshore for the coffeteria (w/creamer and sweetner!).

    Appreciate everyone’s continued prayers for my sister Mary. Things are not getting better….at least yet. She now has a suspected tumor in her lung and multiple others in bones around her body, including her ribs, spine, and skull. The healing power of God is needed more than ever.

    Fudd

  • Low carb workout, high carb breakfast

    Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future.

    We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it with 4 pieces of toast for breakfast.

    Brenton Sandwich

    Format

    • Complete the workout for time

    Equipment

    • Cones or markers set 30 yards apart from each other
    • Coupon is needed for this workout

    The Thang

    Bottom Slice of Bread

    Brenton WOD – (3 rounds)

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

    Exercises

    • Burpee Block Jump Over. (lay block flat side down)
      • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
      • Perform burpee on the other side, and jump over the block laterally.
      • Reminder – Each time you jump over the block = 1 rep
    • Thrusters
    • Bonnie Blairs
      • Right leg-left leg = 1 rep (the hard way)
    • Hand Release Merkins
    • Big Boi Sit-ups
    • 400m run

    Format

    • 21-15-9 Style
    • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

    Top Slice of Bread

    Brenton WOD – 3 rounds

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    Workout ends after you cross the line after completing the last portion of Brenton.

    Great to have Crabgrass for his first Graveyard Shift. He, Warby, and Boberry all said they were going for a double dip at Timberwolf for Boberry’s 5 year Q! Congrats Bo!

    If you missed this week’s IPC you can still get it in at Goyne Hard (6am @Goyne Park)

    DTH has his 6 year Q at RocknRoll on Saturday. Word has it he’s bringing out some big wood for Morning Wood!

    SYITG!

  • Tainted Forge

    12 men gathered for this weeks episode of The Forge. The Pax was expecting to make good use of the giant AO but YHC had alternate plans…

    We began with a mosey around the parking lot to see if Snuffleupagus would make an appearance, however he did not. We circled up for various exercises.

    Count off in 3’s to get in groups of 4. YHC knew we had 12 Pax members. Each group gets 1 micro-coupon from ‘Lil Blue.Mosey up to Forest Hill Avenue and turn left and head up the sidewalk to Stratford, turn left on Stratford and mosey down to the intersection of Stratford and Robert Bruce. Time for a Quad Check. P1 does an exercise with the Coupon (we varied between Overhead Presses, Curls for the Girls, Block Raises, and lastly Partner Squat/Block Raise/Pass/repeats). P2 runs up Stratford to the Speed Limit Sign, P3 does various exercises (HRM’s, Squats, WWII’s, Partner Squat/Block Raise/Pass/repeat), P4 runs up Robert Bruce to the Speed Limit Sign and back. After 3 rounds Last Call thought we were done but an energetic and enthusiastic NTB reminded him that it was a Quad Check. We Al Gored for the 6 and then completed the last round.10 minutes left on the clock and we had some ground to cover.

    Get back in your groups of 4 in a line and complete an Indigenous Peoples Block Run. Second to last man had the block and the last guy runs to the front. Last guy passes the block to the man in front of him and runs to the front. The idea was to make it to the top of Stratford/Forest Hill. All that glitters is not gold, our group fell apart about halfway there. At the top of Stratford/Forest Hill YHC called for 5 Merkins every other object on the side. We continued this all the way back to the Parking Lot.Circle up. 10 HRM’s, Pencil Roll left, 10 LBC’s, Pencil Roll right, 2 HRM’s to finish things off.

    Announcements – CPR class being organized by Flatline. Either see Flatline or Slack. Tryhard has his 6 year celebration this Saturday at Rock and Roll. Pre workout with Logs at 0600.

    Prayer Requests – Fudd’s sister as she has be diagnosed with cancer again. The Cancer appears to have spread according to the last scan. She is going in for a second opinion.

    NMS – After some serious hype game from Snuff YHC was surprised not to see him. Also, Honeydo said he’d be there but he was a no-show too. We missed you guys! Backblast title comes from a text from Last Call that verified YHC’s internal thought that we ventured to The Taint of The Forge. YHC likes to make off campus trips and this was another good one. Have a great day, it was a pleasure to lead.

  • He’s Not Dead, Man

    Men emerged from the gloom to see what “likely to lead” had in store for them. Off to the side yard grass for COP. The usual suspects plus some more intense yoga got us started.

    Off to the pavilion for 11s – Abyss Merkins and Pole Smokers. Return the tables in their proper order and off to the blacktop.

    Triple Check – P1mkaraoke out, 3 burpees, karaoke back. P2 does elbow plank and P3 does BTTW.

    Circle up around the monkey bars. One person does 15 leg lifts while the Pax does the following: R1 flutters kicks, R2 squats, R3 Carolina Dry Docks. A round of arm circles for the Pax who have left us.

    Back to the blacktop for some Mary. 10 APDs and 20 American Hammers. Hitch’s kid alarm sounded and we needed to head back to the flag.

    YHC took us out.