Category: Richmond, VA

  • Pre CSAUP ruck

    Quick 2.5 mile ruck to warm up for the lumberyard CSAUP. The rain held off for a beautiful December morning ruck. Great mummble chatter with Choo Choo. We had a beautiful view of the morning light poking through the clouds and a Beaver running the football field.

  • BroCode

    This being the last Friday of the month, we ran the usual Bro Code route (Pump to Church to Copperas to Ridgefield to Old Prescott and back to the start). For the record, Pigskin led for the first 30 yards. We were also accompanied by Wally and Lulu.

     

    Afterwards, we finished up at Dunkin for some 2nd F.

  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • (NewKent) Back in the saddle again!

    As 2 of us were stretching it out and talking about how driving to gloom with the heat cranking is making us soft here comes Beaver rolling in last minute with tire pressure gauge in hand. The TPMS sensors in these vehicles don’t stand a chance with this guy! This is what went down…

    Warmup

    • Roscoe’s mom
    • Knee knockers
    • Toe touches
    • Fudd and Wilson’s wife
    • Cherry pickers
    • SSH
    • Imperial walkers
    • Ukrainian soldiers

    Mosey to the hill for 11s

    • Monkey humpers
    • Travel down with Bearcrawls
    • Merkins at the bottom
    • Climb up with lunges

    4 Corners on football field

    • Started with 10 WW2 and add 10 at each corner. Had us end with 40 WW2

    Pick your partner exercise

    • One person calls exercise and runs around the building while the pax is doing that exercise.
    • If you call out the same exercise BURPEES if you don’t call out a exercise in 10 seconds BURPEES
    • Way too many exercises done here to name.

    Numbers, Names and Prayer request

    Great morning and it’s good to be back in the saddle again. The YHC has been dealing with his kids and bodily fluids going everywhere. Looking forward to Saturdays work out at the lumberyard for Pool Boy, Beaver and my self’s 100th post give or take 1. Pool boy has the Q so I’m sure Cindy’s are involved. Come check out the newest AO! Maybe enjoy some coffee at our local spot here afterwords.

    On to Journeys to grab some coffee and YHC took us out.

  • Christmas Eve Eve Run

    7 or so ascended upon River Run for a holiday run through Powderham. And it was cold, cold, cold, cold, cold.

    Ruckers rucked.

    Runners ran up Twin Team and into Powderham, performed the loop back around to Ellesmere and through to Brigstock, back home. Doozy added some extra mileage.

    Beautiful morning for a run through the neighborhood. Great job gents. Hope everyone has (had) a safe and fun holiday.

    -Singer

  • Crowd Sourcing Movie Recommendations

    Six bodies shivering in the light as the Q showed up just in time making it a lucky 7 + 1 K9. Directions were called and all embarked on their routes. Commonwealth to Monument and head east picking up the appropriate turns to come back on Grove.

    Announcements: Ask Hitchhiker about his thoughts on family fine dining.

    YHC took us out.

    Coffee at Libbie Market on a weekday is special indeed. Today was extra special as we reminesced about classic movies – both for kids and adults. A solid list was compiled.

  • Frosty The Pull Up Bar

    3 Frosty Gloomers made it to the jungle gym at Ecoff Elementary for another Pull Up Training Session. The frosty bars didnt stop these beasts from putting in work. But there was a little work that didnt require any hands on the bars

    Hollow Rocks

    Kipping Pull Ups

    Banded Pull Up Pyramid

    Banded Rows

    Banded Maximum Reps

    There were lots of Side Strattle Hops between sets to try to keep some feeling in the hands.

    Great work boys!!

  • New Year’s Resolutions

    Twas the day after Christmas and all through the house, not a creature was stirring…not even Fudd…until his alarm went off at 5:04am and he checked the Q sheet to see which AO he’d hit that day. When what to his wondering eyes did appear, but YHC’s name on the Q sheet for 45MOM, and something about a Christmas Eve special…..

    YHC arrived to secure the AO and 7 other intrepid souls joined him, including an FNG, to see what special Christmas workout was in store. YHC admitted to not remembering putting his name on the Q sheet, and no explanation could be had for the “Christmas Eve” reference. Regardless, 5:30 arrived and we were off….

    COP: SSHs, DQ’s, Helicopters, Susanne Summers, a few Mary exercises, some stretching, etc.

    Mosey to the SW side of the school and bear crawl to the NW corner, counting all of the window Christmas lights. Official total was 55.

    Mosey to the picknick tables and do 25 reps of step up, on, and down the other side. Mosey to the NW edge of the block for 4 corners around the block…..10 burpees, 20 merkins, 30 monkey humpers, 40 LBC’s. Rinse and repeat.

    Mosey to the front of the school for some Mary. Back to the flag for Numberama, Namerama, YHC took us out.

    NMS:

    As we approach the dawning of a new year, the time seemed apprapo to contemplate some actions that YHC may not want to repeat in 2025. Let’s start with signing up to Q while intoxicated……it’s not a good idea. You probably won’t remember doing it and if you don’t check it often you might miss it all together. Or you might catch it in the nick of time like YHC. Despite the brain fog, the PAX performed admirably today. Hitch crushed the block wide 4 corners, practically begging for a round 2 until YHC relented. FNG Folgers posted with a pink coffee cup, hence his name. He spilled all the coffee after the workout, thereby christening the AO with his namesake. Coffeeteria at Libbie Market was great as always, and highlights from the Mumblechatter produced several other resolutions for YHC…..check your streaming subscriptions and cancel some. 2.0’s seem to be able to find any movie online for free, so as long as it’s not illegal, maybe that’s a viable alternative. YHC will also be partaking in dry January along with trying to lose some weight and Faceplant has some good tips on meal ideas for 2,000 calorie a day diets. Also, we have the MABA challenge for January that OBT put out there…..100 burpees a day for 31 days. YHC did this a few years ago in Denver and…..it sucked, as you might imagine. However, your body will thank you when swimsuit season comes around.

    Prayers for Salt Lick and his mortgage closing challenges.

    Thanks for letting me lead today fellas. It was a blast.

    Never stop chasing the wabbit!

    Fudd

  • No Respect for Lighthouse

    With Attila feeling under the weather, the Circus Maximus Q was picked up by YHC.  We quickly established that Lighthouse was having a birthday, we had lower numbers than usual and most seemed to be running a little behind. 

    We kicked off COP with some arm circles, Cherry Pickers, then DQs, SSHs, Mt Climbers, WWIIs and CDDs. 

    With plenty of regulars out today, we utilized the space that is usually occupied by cars for…

    20 high pulls
    20 curls
    20 sit and press
    20 lawnmower pulls – all OYO
    Run the loop perpendicular to the usual loop
    3Xs

    Next, we placed our KB in front of the man to our left, then did 10 Goblet Squats with the bell now in front of us.  It can be very instructive to even just contemplate how it might be to walk a mile in another man’s shoes.  I thought we would leave this exercise (social experiment?) more enlightened about the load others have to carry and perhaps more grateful for our own burdens – but I think we just wanted our own bell back and to do the next exercise.  With bells down, we all rotated clockwise one spot.  Back to our own bells for 10 more Giblet Squats.  With nothing really learned, it was time to mosey. 

    Stop: 20 CDDs, OYO. 

    Continue: To the picnic tables for some Amandas.  While a Lindsey takes time and everything adds up to 40, an Amanda is like a Lindsey, but it’s a quickie (thx Whitesnake) where 20 is the magic number.  Step ups and Curls.  Then dips and jump squats. 

    Mosey to the bus drop-off lane.  Plank work while Lighthouse unplugged the coffee pot.  Dora time: P1 runs to the end of the bus lane and back while P2 does 50 Curls, 100 American Hammers and 150 Flutter Presses. 

    We abandoned our bells and all but Whitedeer ran to the same spot together.  Return back by Bear Crawling to the fire hydrant, then high 5ing Whitedeer, and lastly lunging back to ur bells for Mary (FMs, Heels to heaven, box cutters for Boxing Day, and a 6-inch-leg-lift-60-second hold).  Aaaaand time. 

    No BTTF today.  COT in the bus lane.  Cuz why not.  Numbers.  Names.  Announcements: 1/1 convergence at W Dog at 7am.  With hormones raging and pimples emerging, F3 pushes deeper into its teen years on the first of the year by turning 14. Prayers for healing for Attila (feel better soon buddy), and for all of those in the F3 family and extended family battling various ailments.   Prayers for God’s guiding hand and blessings upon Gaudi’s recently-expanded family (his son Sully is a week old today – hope Sully got what he wanted for Xmas). 

    Moleskin: KBs look really freakin’ cool with F3 stickers on them (I see you Pigskin & Lighthouse).  All present today play musical instruments, except for Lighthouse, who studied dance.  Who knew?!?  Shout out to CM-regular Fudd for his recent encouragement to Q.  I needed the push.  Also, Die Hard may be a Christmas movie but Heathers definitely is not. 

    PSA: Circus Maximus has gone from my least-favorite AO to probably my favorite.  We’ve got 1st F followed by coffee on site for 2nd F, and everyone knows the math: 1st F + 2nd F = 3rd F.  Come check out this AO if you never have. 

    “Love one another with brotherly affection.”   – Romans 12:10

  • KBs at Timberwolf

    Kicked off a first of several KB workouts at Timberwolf this morning. Flatulence, music, weights, and even down range guests.

    Warmup: Jog around school. Selected the grassy area by the cargo container for the following:

    1. Michael Phelps
    2. Shoulder stretches
    3. KB swings, moving from slow limited to full movement.
    4. Deadman hang (left/right/center)
    5. Merkins
    6. APDs
    7. KB press.

    Leg round: All were 3 sets with 10 to 15 reps.

    1. KB squats
    2. KB single leg dead lifts (using the pole for stability)
    3. Pole assisted KB calf raises

    KB farmer carry to Basketball court and back

    Core training (back at the pole). Three rounds of:

    1. Pole Smokers
    2. KB WW3 situps
    3. Left/Right Pole Smokers

    Move back to grass:

    1. Dog Pointers (both sides)
    2. Chest Superset: KB pullovers with chest press (2 sets) and 5 count tempo merkins. Feeling burn.
    3. Shoulder superset: Tempo drydocks and KB push press.

    Rifle carry KB BTTF.

    Numbers/Names.

    Join the New Kent guys for a surprise workout this Saturday at 7 am.

    Prayers for Liv.

    Great to see my guy Poolboy today!