Category: Richmond, VA

  • Double Hate The Respect

    2 Davillians (1 Double respect; 1 at the end of hate) arrived at a wet Pearson Corner to end the work week the right way

    This how it went down

    COP (IC) – Helicopters, SSH, Cherry Pickers, Imperial walkers, LBC’s, American Hammers, Heels to Heaven, Flutter Kicks, Merkins, Arm Circles

    THANG

    Mega Dora – 100 Donkey Kicks, 200 Merkins, 300 Squats, 400 SSH’s, 500 LBC’s (end at 300). Partner ran a lap around the courtyard

    1 MOM – Stretches

    Glad Surf N Turf came out so YHC didn’t have to be solo

    Spit On That

  • Compounding makes you stronger!

    Five showed up out of the shadows to take in the (almost) full moon on an event filled Wednesday night at The Crossing. A Children’s Choir performance pulled most of the PAX inside but 2 new FNGs found their way to join in the fun. 5 in the Pax means a little Pentagon work. 1 FNG from the accounting office made me think of compounding interest so that is how we would get rolling…(see below).

    Warmarama: Mosey around the North Lot. Circle Up for Intro of F3 Core Principles into; SSH, Dead Man Hang, LBCS, Plank Stretches, Merkins.

    COP #1: Compounding Pentagon – Each point of the Pentagon we will add a new exercise but keeping it 10 of each.

    • 10 LBCs
    • 10 LBCs, 10 Hand Release Merkins
    • 10 LBCs, 10 HRM, 10 Bobby Hurleys
    • 10 LBCs, 10 HRM, 10 BHs, 10 Side Straddle Hops
    • 10 LBCs, 10 HRM, 10 BHs, 10 SSH, 10 Copperhead Squats
    • Reverse direction and do 5 of each exercise at each point of the Pentagon.

    COP #2: Compounding Ladder of add 1, drop 10.

    • 50 SSH
    • 50 SSH, 40 Advancing Lunges
    • 50 SSH, 40 AL, 30 Merkins
    • 50 SSH, 40 AL, 30 Merkins, 20 LBCs
    • PAX opted to start final round with the “10” Burpees on the front end.
    • 10 Burpees, 50 SSH, 50 AL, 30 Merkins, 20 LBCs

    Mosey BTTF for COP #3

    COP #3: American Wave increasing quantity by 1 each time we go around with Merkins. Got to 5 each.

    Counterama: 5 PAX

    Namerama: 2 FNGs

    • Ryan Medlar: “Turnpike”: from upstate NY (Ithica). Loves to Travel, cook, try new things. New Father.
    • Cole Mooz: “Groupie”: loves to be outdoors and listening to music. Grew up in Mechanicsville. Just joined G-Force’s finance/accounting group.

    YHC closed us out with Announcements/Prayers; Convergence for TG, The Bridge.

  • No games, just happy wives

    7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!

    Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.

    COP 1: 11’s with merkins at the hill bottom and jump squats at the top.

    COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.

    COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.

    COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
    Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.

    Count, names, announcements, PR.
    Please give a positive thought for Rudy’s sister having a tough go.
    Great to see Stare Farm and Broadway at the ole Timberwolf.
    Always an honor to lead you gents!

  • Sneaky takeover

    YHC arrived early for an EC pre-run with a downranger and planted the SOJ Ghost Flag. Apparently no one noticed the black flag at the AO entrance and Chaplain was surprised to have his half marathon taper plans upended. In respect the taper, as Lockjaw would approve, we went easy on the legs but heavier on shoulders.

    Mosey to the cul-de-sac with a stop to wait for Snuff. Various Warm-up exercises with an RVA special – Jazzercise – thrown in for the out of town guest.

    Make our way back up the road with a stop at the first 8 light poles – 10 merkins/10 box cutters at each. Up the sidewalk with a Jerkin indigenous run – 3×5 rounds. Triple check with HRM and WWII. In front of the school for random Mary. Since the PAX were expecting Chaplain, we could not leave without some standard parking lot activities. Back and forth across with Mummy Kicks, mario jumps, bear crawl, lunges and a few others. Ring of Fire and some stretching to close it out.

    Thanks for being a good spot Chap – SOJ Ghost Flag rides again. Supply Chain made his way around RVA the last few days picking up points for a CSAUP – lots of good ideas to implement in RVA.

    Announcements-

    Chili Cook Off 11/24 – Rountrey – see Heist

    Thanksgiving workout – 7 am at 45MOM

  • The Fart Duel of 2024

    The following AI generated story is a slight exaggeration of what happened this morning during White Deer’s Q. I don’t use AI in my Q writeups, only for White Deer.

    In a gym that time forgot, nestled between the mists of myth and history, there stood a rugged clearing surrounded by thick oaks and buzzing with strange anticipation. The air was rich with an improbable concoction of sweat, wildflowers, and the faint aroma of roasted chestnuts. It was here that a peculiar gathering took place: the legendary fart duel between Attila the Hun and the White Deer.

    The attendees were a motley crew, each one stranger than the last. Whitesnake, with their long hair and leather pants, were tuning their guitars, their riffs barely holding together against the dissonance of the bad country music already blaring from the speakers. Bedpan, the wiry jester with a wicked grin, whispered quips to anyone who’d listen. Offshore, a mysterious figure wearing sunglasses and a sailor’s cap, watched the scene with arms crossed, nodding along to the beat.

    Next to them, Lighthouse stood tall, beaming like a human beacon, his white robe swaying with the force of a nonexistent breeze. Pigskin, a burly fellow with a perpetual game face and cleats that dug into the dirt, did squats while muttering plays under his breath. Mr. Rogers, calm as ever in his iconic cardigan, offered quiet words of encouragement to everyone, including the participants. And finally, Gaudi, draped in colors that rivaled the most ambitious stained glass, sketched the scene on a scroll, arching eyebrows at every absurd twist.

    The center of attention, however, was the duel itself. Attila the Hun, mighty conqueror of the Huns, shirtless and muscled from kettlebell training, twirled his iron weight like it was featherlight. His eyes burned with the glint of a man who had faced battlefields but was now set to prove himself in an entirely different arena.

    Facing him was the White Deer, a mystical creature, whose coat shimmered like a cloud at sunrise. It pawed the ground with a mix of grace and anticipation, nostrils flaring slightly. This was no ordinary deer—it was said to be born of wind and moonlight, its flatulence capable of clearing forests or, on a gentler day, creating sweet breezes across meadows.

    The duel began. The kettlebells clanged like war drums as both Attila and the White Deer crouched in focus.

    Attila let out a fierce bellow, lifting a kettlebell above his head, muscles rippling. With a deep inhale and a defiant glare, he unleashed a sound that could have belonged to the storm gods—a guttural, thunderous blast that made the leaves above tremble and Pigskin lose his balance mid-lunge. The force reverberated through the clearing, bending tree branches and causing Bedpan to clutch his sides in awe.

    The White Deer, initially unfazed, raised its head. It shifted slightly, its elegant legs crossing like a dancer’s. A moment of silence fell over the clearing. Then, with the gentlest lift of its tail, the Deer responded. A sound followed—soft, melodic, almost like the whistle of a flute mixed with the chime of a distant bell. But instead of sweeping through the clearing in triumph, it faltered. The breeze that followed was mild, barely ruffling Gaudi’s bell.

    Attila’s eyes gleamed with the realization. He stepped forward, chest heaving, and raised his arms high. A second, more powerful burst emerged from him, louder and deeper than the first. The ground shuddered, and the leaves of the towering oaks fell like rain. Whitesnake stopped playing, their jaws dropping, while Pigskin hollered, “Touchdown, Attila!”

    The White Deer staggered backward, its eyes wide with the acknowledgment of defeat. Even the mystical shimmer of its coat dimmed slightly as it lowered its head, conceding with a graceful bow.

    Mr. Rogers smiled softly, approaching the Deer with a kind pat. “Even in defeat, there is grace,” he whispered.

    Attila grinned broadly, the pride of a conqueror mixed with the lightness of unexpected victory. He extended a hand, not to gloat, but in mutual respect. The Deer accepted with a gentle nod, eyes twinkling with the promise of future contests.

    Attila’s gaze softened, and his thoughts traveled back to his childhood. He remembered sitting at the foot of his grandfather’s grand hearth, the old man’s eyes twinkling beneath his furrowed brow. “Little Attila,” he’d say, with a grin as wide as the plains, “strength is not only in the sword, but in the breath. The art of wind is ancient, passed down from chieftains to warriors. Respect it, and it will serve you well.” The memory of those lessons, playful and absurd as they seemed, were woven into Attila’s life, shaping the warlord he became.  Teaching this gifts to Mariner will take time but will be time well spent.

  • Dental Decathalon

    Warm up SSH arm circles Helicopters Merkins Dead man hangs.

    Decathlon  Run to football field 

    Phase 1 4 sets of 25 step upsalternate with 4 sets of 25 Merkins

    Phase 2 10 sets of 5 Partner 50  Pull ups 10 sets of 20 monkey jumpers 

    Phase 3 4 sets of 25 squat jumps alternate with ww2 

    Phase 4 full field sprint  broad jump goal line to 50

    Phase 5 100 double count penguins  run around to flag

  • Manndate Outdoor Gym

    YHC brought Bands to the AO as Bulkhead was still in knee recovery. 3 showed up and here is what went down.

    COP

    Bulkhead took the lead for the COP and we did 10 Imperial walkers, 10 hand release merkins, 10 alternating lunges, 10 sorpions, 10 reverse scorpions

    THANG

    YHC set up 2 stations with the 3rd being the timer of walking a lap Station 1(S1) – kettle bell swings S2- Jump Rope (Bulkhead did mountain climbers as a modification) rotate through all 3 stations. S1 – laps S2 – Set up curls with bands, S3 – Triceps rotate through all 3 stations, S1- Laps, S2 – demon crushers, S3 – lat extensions with bands.

    We wrapped up and numberama, namerama, YHC took us out in prayer.

    Great cool morning for a workout, see you in the gloom soon,

  • SCCC for Two

    YHC rolled up to the finest country club in town for a rainy morning workout. As the clock got closer to the starting time it was looking like it would be a solo workout, but what does YHC but a familiar car pulling up and Hitchhiker rolled up.

    It was a familar routine, six rounds of tabata with one lap between, with the last round having two laps. The first round consisted of stretching which was a welcomed retreat. The next few rounds consisted of a mix of curls, abs, merkins, tricpe work, and we didnt let the rain detur us from sitting on the ground. THe rain sure did pick up when we got to our laps but all was good and spirits were high.

    Lots of mumble chatter around higher education, writing books, and our careers.

    YHC took us out.

  • Clam Trap Is My Safeword

    6 of the southside’s finest pineapple partiers arose to greet the dawn of a new day. According to oral tradition passed down by our sweaty forefathers, chaos was voluntarily introduced like this:

    Warmerama: Mosey around the school. 30 SSH, 10 DQ, 0 Clam Traps (IYKYN), 10 shoulder taps, 10 Peter Parkers, 10 HRM. Mosey to parking lot.

    Richard Simmons: Get in the center of the parking lot. Each corner represented an exercise with a bonus exercise on one side. For this workout start in the middle with 3 Amelia Burpees. Run to each station complete the exercise and run back to center for 3 Amelia Burpees. Complete each station and run back to middle for Amelia Burpees until completion. Station exercises: #1 – 10 burpees, #2 20 Lt. Dan, #3 30 Hand Release Merkins, #4 40 squats, #5 grab a heavy sand bag and run around the gate and back.

    Dora Skora: 100 merkins, 200 squats, 300 SSH. The timer grabs a heavy ass sandbag and runs around the gate.

    Mosey back to start.

    Plank till end, which was about a minute. And let’s be honest a minute of full effort should be more than enough for anyone to be satisfied.

    Moleskin: Great job today fellas and way to hustle out there! YHC brought the greatest hits from Amelia to introduce a little voluntary chaos. For those keeping track the sandbag weights ranged from 72lbs to 44 lbs. You guys made it look easy. Thank you for your effort!

    Be sure to get it all out and dig a little deeper. – Hardywood

  • No Crossfit Here

    Despite a WDog regular opting for early morning Crossfit over F3 Bootcamp, the band marched on. Three hardy, well weathered souls who enjoy cooler (and preferably dry) weather gathered for this edition at this historic AO. Upon arrival, YHC took the Q and off we went.

    Mosey to front of the Carillon to warmup – Dead Man’s Hang, Helicopters, Arm Circles (Fwd/Bwd) and SSHs to get the blood flowing. YHC was not in town to enjoy the Carillon steps based worked last Saturday now that they are open but decided to open this workout there. Three being the number of the counting, we executed a couple of rounds of a triple check. Round 1: Flutterkicks, Squats and pacer runs up the stairs, around the Carillon and back down. Round 2: APDs, Lunges and same for the pacer.

    The trio moseyed to the circle near Rugby Road to then polar bear from one light to the next, then lunge from one light to the next, alternating at each lamp post. One round of that seemed enough. Mosey to the sunken field in front of the Carillon for 11s. Mountain climbers and jump squats.

    The triumvirate moseyed to the bottom of the amphitheater. From there we executed 5 incline Merkins at one rise, then 5 Dips at the next and then 5 LBCs at the next and repeato to the top. To begin the warm down we went to the circle by the amphitheater and did Bernie Sanders from one lamppost to the next then lunged one post to the next, alernating around the entire circle.

    The Triad moseyed back to the flag for a round of ab exercises called out by each including Flutterkicks, Heels to Heaven, Rosalitas, WWIIs, APDs and wide Flutters.

    YHC took us out. Breaking Bread is open for 11/23. And the annual TYA Thanksgiving workout is on Thanksgiving Day at Mary Munford.