Category: Richmond, VA

  • Conversation Kettlebells

    A fine looking group of six southern gentlemen came out to throw the iron around this morning. YHC announced no counting will be used in the forthcoming workout, all in conversation at your own pace. Here is how things went.

    Mosey to the blacktop for welcomes, introductions and disclaimers. Warmups included Helis, DQ’s, Deadman Hang, Imperial Walkers, Ukrainian Soldiers, HR Merkins, LBCs, with some broga mixed in. Mosey back around the building to collect our heavy bells and proceed to the school entrance.

    Circle Jerk with KB. YHC calls out an exercise while timer runs the loop and some. Exercises included a variety of KB infused motions. Continue for 2 rounds.

    Mosey to the parking lot with weights. Lunge walk thru the parking lot stopping at each line for crane pose (KB to the ground, extend leg behind). Alternate legs/arms. On the return trip, lunge walk with deep squats at each line.

    Partner up for more timing exercises. Partner runs the circle, while KB exercises are performed for 3 rounds.

    Mosey back to the benches for dips, incline merkins and step ups. BTTVF flag for stretching. Numbers, Names, Announcements. YHC took us out.

    Given that it was the end of a long week, YHC was ready for a relaxing, stationary beatdown. Opening at TT was available for perfect environment to achieve this desire. House Party and Chaplain performed a prelaunch run to get the blood flowing, well done fellas. Great mumble chatter in which all the worlds problems were solved and forgotten. Great work fellas. Appreciate the opportunity to lead such a fine group of fellas.

  • oh yeah!!!

    4 guys came out this morning to take on the day like Kool-Aid man busting through a wall.

    COP — lots of exercises

    hit the bench
    10 Skullcrushers IC each side
    20 dips
    10 inclined merkins
    10 declined merkins
    10 WW2 feet on bench

    Repeato adding 5 to each exercise above

    Dora
    100 DK
    200 Squats
    300 LBC
    run to second island

    4 corners 20 of each
    Freddies
    Squats
    WW2
    Merkins

    Great times had and no one got hurt!
    Prayers for Bulkhead as he is having meniscus surgery today
    Peace out, Opus

  • To the Track! (for no Running!)

    Eight came out to enjoy the cool weather at Timberwolf. No Whiffle-Balls, Footballs, Basketball, or Bases could be found. What we did find was a good Ol’ fashion beatdown on the track (with just a little running)…

    Warmarama: Mosey to the Basketball Courts for some Side Straddle Hops into deep stretches to get warmed up. Deadman hang, Stretched out the legs and finished with some Merkins and an OYO (On Your Own) stretch for Hermey to get ready.

    Mosey to the Track where YHC brought back into the play the Add 1 Drop 10 format with Lunges taking us halfway around the track.

    • 80 Side Straddle Hops (SSH) and 80 Single Count (SC) Mountain Climbers (MC)
    • Add: Jump Squats (JS) and go with; 70 JS, 70 SSH, 70 MC
    • Add: Bonnie Blair’s (BB – Single Count) and go with; 60 BB, 60m JS, 60 SSH, 60 MC
    • Add: Flutter Kicks (FF – Single Count); go with 50 FK, 50 BB, 50 JS, 50 SSH, 50 MCs
    • Add: Advancing Lunges (AL – Single Count) to keep us moving around the track. Go with; 40 AL, 40 FK, 40 BB, 40 JS, 40 SSH, 40 MCs
    • Add: Merkins and go with; 30 Merkins, 30 AL, 30 FK, 30 BB, 30 JS, 30 SSH, 30 MCs
    • Add: LBCs and go with; 20 LBCs, 20 Merkins, 20 AL, 20 FK, 20 BB, 20 JS, 20 SSH, 20 MCs
    • Add: Burpees and go with 10 Burpees, 10 LBCs, 10 Merkins, 10 AL, 10 FK, 10 BB, 10 JS, 10 SSH, 10 MCs

    With Legs “toast”, (360 Jump Squats, 360 SSHs and 100 Lunges), we took a Mosey the rest of the way around the track to the Basketball Courts for an “American Wave” with Merkins. Adding a Merkin each time around starting at 1, holding plank until next round. We did 1-9 and finishing as a PAX with 10 Merkins together.

    Mosey to Start, Finished with “American Wave” LBCs, 1-9 to time.

    COT with Announcements and Prayers. Build on each other, encourage each other, be there for each other. We all need a little help every once in a while! – Meatball

  • “laps in the moonlight” or “never skip leg day”

    Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off :


    6 Rounds
    24 Air Squats
    24 Push-Ups
    24 Walking Lunges (single count 48 total steps)
    400m (measured not estimated) Run

    After completion there was still time on the clock so mosey to the row of posts for:

    20 pole smokers

    20 diamond incline merkins

    rinse and repeat

    mosey BTTF , stretch for 1 minute. Numbers names announcements, prayers , YHC took us out.
    great to enjoy the beautiful weather and the full moon this morning. Didn’t even need headlamps on the track. Been enjoying the challenge of the early workout and double dip combo. Come on out and join us next week! This was another previous year ironPAX workout. Sign up and push yourself!

  • Mount Hill Run (Late)

    Some dudes showed up and ran, YHC forgot to post it but never too late.

    Route – up twin team and down brigstock, out and back for 4, 5 and maybe 6. 4s added Mount Hill loop on the return.

    Apologies, just realized this morning that I forgot to post this. I know some of our pax like their stats. Good run this (that) morning, Honey Do preparing for the Blue Ridge, Hutton on the tour I believe.

    -Singer

  • Coupon De Ruck!

    3 hardened soldiers Heisman’d the fart sack for some off the books beat down. Broadway crushed a few miles with/without coupons and some XO’s. Poolboy opted for some especially fragrant State Farm special sauce beatdown soup. The PAX pounded through the following…

    • All Laps ~.25 Miles
    • 1 Lap Warm-up Ruck
    • 1 Lap Double Coupon Farmer’s Carry
      • 10 Depth Charge Merkins when dropped
    • 10 Jerkins at end of Lap
    • 1 Lap Rifle Carry
      • 10 Mtn Climbers when Drop
    • 10 Deep squats at end of Lap
    • 1 Lap Bernie, free carry single coupon
      • 10 OH Press when Dropped
    • 10 Dips at end of lap
    • 1 Lap Bicep Curl Carry
      • 10 Swings when dropped
    • Curb Crawl + Dips at end of Lap
    • FINISH HIM
      • Swap banded sprints for a full lap
      • Kill me now

    Props to my guys for hitting a Thursday OTB almost every week lately. Love getting the Ruck back out and using coupons and intermittent XO’s. Feel’s like GROW RUCK ALL OVER AGAIN!! 🙂

    Prayers for Broadway looking for guidance at a new opportunity, YHC M opening new doors to a different opportunity

    See you at Iron Bridge Saturday!

    -State Farm

  • 55 and Sunny

    3 Ruckers and 4 Runners enjoy fall like temps for a prefect morning for a ruck/run

    Everyone headed out the same direction getting in the Rutland loop

    Runners – Rutland Loop + Cool Spring Forest Trail + Bojangles Loop (1/4, 1/2, or whole) to between 3 and 4.5 miles

    Ruckers + Rutland Loop + Bojangles Loop

    SPIT ON THAT!!

  • The Saturday Before

    6 Davillians including a 2.0 FNG came out for their hour long workout this past Saturday

    Here is how it went down

    Opus’ Q

    COP
    Lazy Dora
    Partner Leg Tosses

    Spit’s Q

    Triple Check on the blacktop
    Four Corners on the tennis court
    Pole Smokers
    Run back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    Great to have Pavarotti’s youngest 2.0 out with is. The boy is only 13 but looks like he is 16. Enjoy some 2ndF time at The Local afterwards

    SPIT ON THAT!!

  • How Many?

    The security guard reviewing the cameras after reports of illegal outlet usage caught a glimpse of the following.

    The Thang:

    COP: SSHs, IWs, DQs, Suzanne Somerses, Teapots, Freddie Mercurys, Birddogs, Merkins IC

    50s. At each station, YHC called an exercise. PAX are to perform 50 reps of the exercise. Breaks are fine, but PAX are required to complete 3 Burpees for each break. Each PAX who finishes before the six completes 3 Burpees. Transportation between stations alternated between Rifle Carry and Farmer’s Carry. Exercises were:

    Curls

    Step Ups

    American Hammers

    Tricep Extensions

    Upright Rows

    Sit and Presses

    Overhead Pulls

    Mosey to the courtyard for a surprise… and a letdown (hopefully, mostly for YHC). YHC will try again soon.

    COT: Labor Day convergence, 10 Year Anniversary convergence.

    NMS: It had been too long since YHC had been to the Circus and needed the Qdrenaline to complete the beatdown. Attila tried to make this more complicated than the Deck of Death and White Deer could not get over the fact that the PAX did not show up at their assigned times nor park in their assigned spaces.

    Thank you to the PAX for all the prayers for YHC and the family.

  • Here come the GOATS

    Musical Mystery Tour in full effect.

    Mosey to the roundabout for some warmarama including SSHs, DQs, helis, imperial walkers, copperhead squats, etc.

    Mosey around the bend for some wall work: People’s chair hoedowns, donkey kicks and dirty hookups x3.

    To the amphitheater for a triple check with WW2s and jump squats.

    Mosey to Snuff Underground where the beats reverberate off the walls and through your bones: OYO 50 mirkins, 75 mountain climbers, 100 flutters.

    Then, everyone’s favorite: burpees until the song ends. When will the song end? No one knows.

    Mosey back towards the flag for some parking space bear crawl ascending mirkins all the way to 10. Run it back with lunges and ascending squats.

    COT with gratitude for another day in this Creation.

    Welcome to Smuggler and Drill Bit, glad to have you out. “Felt like wrestling practice.” Will take that as a compliment. No apologies for the names – anytime PAX wants to name an FNG the Q sheet is open and everyone is free to lead.

    Strong work today, powered by the beats. Playlist on Slack.