Category: Richmond, VA

  • SCCC – A Tradition Unlike Any Other

    Solid numbers out this morning at SCCC. Good energy, plenty of mumble chatter, and perfect timing with it being Masters week at SCCC.

    As is tradition, we rolled with 6 rounds of Monday Tabata, with a lap between each round and 2 laps to finish.

    The Work

    Round 1: Stretching

    • Loosened things up, nothing fancy

    Round 2: Burpees / Curls

    • YHC called burpees first knowing we’d all be tired by the end

    Round 3: (This is where things went off script a bit…)

    Round 4: Kettlebell Swings / Calf Raises

    Round 5: Overhead Press / Lawn Mower Pulls

    • This was supposed to be earlier, but YHC skipped it
    • Shoutout to OBT for keeping the Q honest and getting us back on track

    Round 6: Triceps / Front Extensions

    Mary:

    • Dealer’s choice abs to finish it out

    Cash Out:

    • 2 laps around the track

    Mumble Chatter

    • Updates on Artemis II
    • College visits
    • Easter church attendance over/unders
    • Bodos family sightings
    • App development updates
    • And a preview of next week…YHC heading to a bachelor party where I’ll be surrounded by guys half my age. Full report coming Monday if you come to SCCC.

    Great to have Garbage Plate and Splinter out at SCCC. Always better with a crowd.

    Took us out with a reminder to keep an eye out for others – always be mindful of the needs of others.

    See you next Monday. Come for the workout, stay for the bachelor party recap.

  • Ramps, Stairs, and Hills, Oh My!

    🔥 WARMARAMA

    Run along Forest Hill Avenue with a mix of Bernies, butt kickers, high knees. Circle up for some Cherry Pickers, Chuck Norris merkins, and various stretches. 

    💪 THE THANG

    Ramped Up

    Pair Up. 

    • Partner A: Starts at the bottom of the ramp performing “AMRAP” Kettlebell High Pulls.
    • Partner B: Sprints to the top of the ramp (carrying nothing) and performs 5 Burpees, then sprints back down.
    • The Switch: When Partner B returns, they swap roles.
    • The Progression: Once both partners have run once, they both carry a bell to the midway point of the ramp and perform 20 Synchro-Squats before moving to the next round.

    Stairway to Heaven

    Partner up. Partner A does step ups with bell. While partner B:

    • The Base (Bottom): 10 Goblet Squats.
    • The Ascent: Bear Crawl Drag. (Crawl up the stairs, dragging the kettlebell).
    • The Summit (Top): 10 Swings.
    • The Descent: Suitcase Carry. (Walk down with the bell in one hand; switch hands halfway).

    Three rounds. 

    Man-Maker Mo-Ped

    Man-Maker x 5:

    • Merkin: Start in plank, perform one Merkin (hand on bell or floor).
    • Renegade Row: Stay in plank, row the KB to the hip with one arm.
    • The Switch: Drag or slide the KB to the other hand.
    • Merkin + Row: Perform a Merkin and a row on the opposite side.
    • Clean: Jump feet in, explosive pull to the rack position.
    • Thruster: Full squat into an overhead press.
    • Recover: Return KB to the deck; rinse and repeat.

    10 Lateral Hops over the kettlebell. Sprint up the hill and back. Repeato.

    Mosey BTTF 🇺🇸

    🧘 MARY

    Plank pendulum dragging bell from side to side.

    🗣️ COT 

    • NTB’s going away party 5/16 at DTH’s.
    • Prayers for NTB’s next season of new pastures.
    • Prayers for L Wood’s growing brood.
    • Prayers for the Artemis 2 crew flying around the dark side of the moon today.

    Dealer’s Musings:

    • Way to put in the work this morning! Grunts galore.

  • Easter After

    Six gentlemen of fine stature and poise presented themselves this crisp Monday morning for a spiritual, physical and mental awakening.

    Mosey to a parking lot style COP warm up including, but not limited to introductions, disclaimers, yoga stretches, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, Etc…

    Mosey to the Seven Eleven for a couple pole Merkins.

    Mosey to the wall for some toe taps.

    Mosey to the CVS for a partner style Dora. Merkins, LBC, Monkey Humpers.

    Mosey back to Seven Eleven for a Merkin filled curb crawl.

    Mosey to building for some partner toe taps & BuYa Merkins.

    Mosey to school for some dips.

    Mosey to railings for some Jerkins.

    Mosey back to missing flag for a COT.

    See Slack for Prayer Requests & Announcements.

    Pig Skin prayed for us.

    Over all a fun morning with lots of Mumble Chatter.

    All six men made it back in one piece.

    Make it a great Monday!

    And as a wise Doctor Saltlick once said.

    “Try and suck a little less than yesterday”

  • The Deep’s History Lesson

    April 6. This date in history…

    1924: 4 planes went around the globe, so we went around the school, stopping at every door for 4 Merkin variations.

    1917: US entered WWI. So we did 19 American Hammers and 17 WWIs

    1948: Soviets marked the undisputed attainment of the North Pole, so 19 Dips and 48 Step Ups

    1909: Peary claimed to reach the North Pole, so 9 runs up the hill (5 forward and 4 Bernie’s)

    1896: First modern Olympics, so we did a Triple Check of Track and Field (Jog around the track), Cycling (Freddie Mercury), and Wrestling (Carolina Dry Docks)

    1939: Royal Huddleston Burpee Sr created the Burpee, so we did Burpees every other pole on the colonnade (about 20). Actually it wasn’t this date, but I like doing Burpees. 🙂

    Finished off with Abs by the American Flag. American Hammers, Heals to Heaven, Irish Hammers and Flutter Kicks

  • Sunday Funday

    South to North routes…varying distances

    Saab abides

  • Ruck Machines

    2 Crunchy Critters emerged for a pre Lumberyard ruck with music blasting through the cab loud enough for the hood to hear! We logged another 3 miles to add to a strong 2026 year of rucking miles.

  • 4-1 brocode style

    Three runners and three ruckers posted on this perfect Tuesday for another edition of the Raider’s Run/Ruck. The runners ran into Giles and then returned along Atlee Station Road. The Ruckers rucked into various spots.

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

    Gotta Run!

    Phonics

  • Active Recovery

    8 Redwoods from far and wide descended on a truly 70 and sunny April Saturday at DogPile. As the clock hit go-time YHC and an initial PAX of 7 mosey’d down Love Hill for a moonlight guided COP.

    Circle up for Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, mini Broga, a few merkins, LBCs and APDs

    The Thang

    Partner-ish up for a Catch Me If You Can toward the Pump House

    • walking Lt. Dans, bear crawl and broad jumps
    • hand release merkin buy ins then chase
    • briefly wave at the Pipe Loop
    • joined by Hitchhiker at some point along the way

    Using the traffic lights, Moving Lindsay up the hill towards James Falls Circle — monkey humpers and LBCs

    recovery mosey to Rugby Rd

    Partner up for Personal Doras up Pump House Drive

    • rotating 1 Merkin, 2 squats and 3 plank jacks (repeato)

    mosey to the amphitheater

    Triple Check of 4

    • pace car runs the perimeter of the Dogwood Dell (not the exterior)
    • box squats and step ups to round things out
    • 5 incline merkin per step buy out to get out of the gnats/bugs and the Amphitheater

    BTTF for some Broga and a merkin ring of fire.

    Numberama, Namerama, YHC took us out.

    Please lift up Handshake’s M’s niece and her family.

    The Bridge needs a new F3RVA local lead. See Slack for details.

    Way to work today fellas on a swampy and buggy morning. Reports are the loop around Dogpile clocked the PAX in around 2.4–2.6 miles pending the watch of preference. Impressive that Hitch found the PAX by the pumphouse…. is there a feature in his app that tracks the Q?

    Active Recovery was the name of the game between stops in the Thang…. and a it should definitely get consideration for a future FNG.

    Happy Easter!

    Wojo out.

  • House Party has some sneaky tracking skills

    Boberry and Big Rig got an early 5 + in. Boberry had to go sling some hams. Big Rig got a big lap in with Rodeo Clown. Somehow House Party chased them down in the middle of the woods. Big Rig got a couple more miles in as House Party and Rodeo Clown ventured on. Good times, great conversations.

  • Cocaine Kangaroos… or should they be Cocaine Easter Bunnies?

    6 Good Eggs got together for the Easter weekend edition of Rocknroll at Rockwood Park. 4 moseyed over to the basketball court to be joined by the other two during the warmarama with the disclaimer.

    Twas a standard warmarama with exception to YHC’S attempt at Dr W’s in cadence.

    Mosey over to the first tee ball field on the left, if you made a wrong way left into the park at the main entrance.

    There happened to be some beastly cindies from where they were finishing a wall behind home plate. Too heavy for YHC to do curls, so we opted for a set of Goblet Squats, then a Farmer’s Carry lap around the bases.

    Mosey over to the freshly paved parking lot, with fresh lines of paint and everything.

    Ascending Cocaine Kangaroos

    Start with 1 Jump Squat, increasing by 1 at each white line. Walking Lunges in between. Stop at the pole about halfway. Nearly 20 Jump Squats.

    Ascending Cocaine Crab Walks

    Ascending Ab exercises of choice at each white line. Crab walk in between.

    Mosey to the parking lot next to the dog park.

    Four Corners Prostitute Style

    10 Mountain Climbers

    20 Plank Jacks

    30 Oblique LBCs

    40 Side Straddle Hops

    Indigenous People’s Run

    PAX in the rear does 1 Burpee and runs to the front. Around the park and back to the flag.

    EMOM Merkins

    10 Merkins Every Minute On The Minute, for 10 minutes. Last minute As Many Reps As Possible. (AMRAP) Cha Cha hit his age on the number on the last set. What an animal!!

    Cha Cha led some Broga, and took us out.

    Happy Easter to Everyone