Category: Richmond, VA

  • Big Trouble In Little 80’s Movies

    4 HIMs emerged from the gloom for a cool as a cucumber forecasted Mammoth Beatdown. Let’s see if YHC’s memory is still firing here!

    Warmarama!

    • Arm Circles
    • Helicopters
    • Nolan Ryan’s
    • Merkins (slow)
    • Alabama Prom Dates
    • Leg Stretches

    The Thang!

    CoP1 – 4 Corners (easy)

    • 10 Curls
    • 20 KB Swings
    • 30 Overhead Press
    • 40 (20 ea. arm) cleans

    CoP2 – Triple Check

    • P1 – Ball Dippers
    • P2 – Merkin Pull Through
    • P3 – Bear Crawl to half Court and back.

    KB March to the Outdoor Gym – Perform 4 Squat Thrusters at each Light Post on the way.

    CoP3 – Each PAX takes a turn performing 4 pull-ups while remaining PAX performs KB Swings. 3 sets.

    KB March it BTTF! At every light post Perform 4 reps SA Rows and clappers. Switch it up half way to 4 reps of toilet plungers and oblique dips.

    Numbers & Names

    Announcements – Convergence this Saturday 07:00 – 08:00.

    Prayer Requests – Prayers for our brother Larkin and his wife and girls as he’s overseas supporting our military.

    Master Oogway closed us out in prayer.

  • Sister Sex, Wha to huck?

    6 men and two dogs gathered at WTH for a 3 mile beatdown. Warmup with SSH, cherry pickers, Michael Phelps, and don Qs. Several cycles of workouts at the cupola followed by laps around the lake. Included a round of “kick a little” donkey kicks and a round of stretches which seem to have been named for YHC and possible his M. Also, there was a comment about sister sex. Picked up Gloom’s shit and back to the flag for 4 or 5 chumbawumpa burpees. Prayers for YHC’s friend Brent as he grieves the loss of his wife. July 4th convergence.

  • Is that your wife’s ruck?

    The THANG: 9 setout from Einstein’s at 5:00. Headed past the library into the Woodmont neighborhood. Roughly halfway through the Ruck the PAX arrived at Dead Man’s Hill. The PAX sprinted up a few times with rucks prior to retracing our steps BTTF for a perfect 6:00 arrival.

    • Counterama #9
    • Namerama 
    • Announcerama
    • Closing Prayer

    NMS: Was a nice morning to ruck with some HIMS. Yes, this is my wife’s ruck (or weighted vest).

    Announcements: (see SLACK!)

    •  July 4th convergence and 5pm festivities hosted by Machismo and Belay
    • July 5th OTB Ruck in afternoon – talk to L.Woods

    Prayer Requests:

    •  Mark with cancer (Rodeo Clown’s friend)
    • David fighting to stay sober

  • Stumbling thru it

    4 Broga regulars hit the padded mats early to enjoy some stretches and tales. YHC and not Handshake was the coming in hot pax to throw timing off for the entire routine. Mumbles and stutters ensued by good times were had by most. Gentle breeze was welcoming during the shavasana. Thank you boys for the opportunity.

  • Put That In Your F**kit Bucket!

    A perfect eleven stamped their tour card at the F3RVA mecca.

    Here’s what transpired:

    Mosey to the compass in front of the Carillon

    COP

    • Don Qs
    • Helicopters
    • Ukranian Soldiers
    • Hillbillies
    • Merkins
    • Suzanne Somers (L/R)
    • Flutter Kicks
    • Mountain Climbers
    • SSHs

    Mosey to the far Circle

    Catch Me If You Can

    • P1 – Run Counterclockwise Loop
    • P2 – Bear Crawl, Lunge, Broadjump Burpees
    • Booyah Merkins x 10 at each switch
    • Repeato with Gorilla Shuffle, Leap Frogs, Traveling SSHs, Booyah WWIIs

    Mosey to the Rusty Cage

    Triple Check – Run to Fire Hydrant and Burpee x 1, Pull-ups, Jump Squats

    Mosey to the bottom of the Amphitheatre

    Alternate Incline Merkins and Dips, 1,2,3…. finishing with 18 Dips

    Mosey back to the Flag

    Mary

    • LBCs
    • APDs
    • Hello Dollys
    • 6 Inches

    Numberama, Nameorama, COT

    MOLESKIN

    Determined to ruin partner and throuple numbers, Blank Space joined us a few minutes into the COP.  Undeterred, we pushed on and were glad to have him.  Apologies for repeating a few things from Saturday for the boys at both.  Kudos to Handshake and Senor for triple-ish dipping.  Good luck to USA vs. Bosnia and Heerzzuyraiia.  Kinda ridiculous to play 1 v 2, but let’s go! 

    ANNOUNCEMENTS

    Convergence Saturday – HC to Pinto on Slack

    Summer Tour – Twin Team, GridIron Convergence

    World Cup viewing at City Stadium tonight

  • Threesomes – Clydesdales, Deer & Exercises

    Three glorious Clydesdales slogged through the early hours of First Watch.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the side street for a 3x check
      • Run
      • HRM
      • WWII sit-ups
    • Mosey into the neighborhood for a 3x check
      • Run
      • Crab Cakes
      • LBC
    • Mosey back to the parking lot for a 3x check
      • Run
      • H2H
      • Squats
    • COT with YHC taking us out

    Great work from the Clydesdales, sluggish but showing up.  T-claps to Handshake and Senor Frog for making a COP cameo after Broga.  The last 3x check included 3 deer, fine specimen who stuck around until the very end.  Their speed was much different from the PAX, provided a great contrast.

    Convergence at Gridiron on Saturday.

    God is good all of the time!

    Attila

  • Just straight burpees disguised

    YHC likes games, and this one was inspiration from another buddy who got head over heels into F3 up in NOVA after an introduction here in Richmond. Started out like this – stretching to get limber, then mosey over to the tennis courts. Break into two teams. Since the numbers were odd, one team had 3 and the other team had 2. It goes like this 15 minute round, every minute new exercise. PLUS, there is a cup of popsicle sticks at the other end of the tennis courts. Goal is to have as many popsicle sticks at the end of the 15 minutes. While your partner does the exercises listed on the board, you run down to the cup of popsicle sticks, and pull out one, you deposit one burpee for a stick, then run back to your partner and drop your stick and deposit one more burpee. Then your partner runs and gets a stick, does one burpee to pull a stick and runs back and deposits one burpee to drop the stick. And it goes like that for the next 15 minutes. BUT WAIT THERE’S MORE – after the first 5 minutes you can skip the run and just steal one of the sticks from the other team. In order to do so you need to do 5 burpees, and then to deposit the stick you need to do one more burpee. BUT WAIT THERE’S EVEN MORE – when the sticks are all empty down at the other end of the tennis court, you can only steal sticks from the other team. It goes like this until the clock strikes 15. Then the game is up. Team with the most sticks wins.

    We played two 15 minute rounds, with mixed results of who won and lost.

    Thanks for playing!

  • Those aren’t pillows…

    Run, walk, bike…it didn’t matter. 9 gents arrive to seize the morning and take stock in those things that we sometimes take for granted.

    As always, YHC is grateful for this group and positive impact it has had on his life.

    Saab abides

  • Sleep Deprived Futball Fans

    Nine sleep deprived futball fans gathered on the grounds of Atlee High School to discuss the exciting games they had seen the days before. The 6 ruckers rucked around the high school and surrounding areas. The 3 runners did the reverse farmhouse loop running into Summer Duck and Chickahominy Oaks before crossing Atlee Station into Kings Charter and Honey Meadows. The runners saw the MTT trainers twice this morning including on a paved trail along Atlee Station. Marco Polo was present with them again. Somehow, we have to get him back.

    COT: Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.

    NMS:

    The runner’s mumblechatter today was dominated around soccer. This topic has been discussed before, but it generally revolved around getting more soccer kids to do cross country and distance running. Today, the excitement of the World Cup was what was discussed. The previous day, 2 games went into penalty kicks. Germany lost. If they came to your front door, how many USMST members would be recognized? Messi vs. Tiger vs. Jordan vs. Caitlin Clark vs. Wayne Gretzky? I’m sure the discussion is to be continued.

    Announcements:

    • July 4th convergence – 7 AM at Gridiron
    • Meet somewhere tomorrow (Wednesday) for US soccer game.
    • Summer Tour this week – Wednesday at WDog, Friday at Twin Team
    • Emergency Contact Information

    Gotta Run!

    Phonics

  • We’re Working Out Too

    A cool bakers dozen of SOJ’s finest dad bods enjoyed the pristine pitch at the break of dawn for a legendary experience enjoyed by most. Here is how things went down.

    Mosey thru the trails onto the plush and manicured turf of the fields. Warm ups included DQ’s, Helis, Dead Man Hang, Merkins, Jazzercise, Ukranian Soldiers among other various activities, all in conversation as YHC is allergic to counting. All seemed warm.

    Mosey to the corner for a full field 6 stationed 4 corners. Lady of the Afternoon style. Detailed exercises were performed at each corner with stops also at midfield. Return to the starting point after each additional stop. Only repeat exercises on the way up, bypass them on the way down. Exercises included 10 HR merkins, 20 WWII’s, 30 jump squats/squats, 40 shoulder taps (single count), 50 pickle pounders, 60 monkey humpers.

    Mosey back onto the trails. Burpees at the blue arrows, LT. Dans at the yellows, Arm Circles on the reds. Mosey down to the trails to the monkey bars. Timer runs to the trail split, while partner performs and exercise of their choosing. 2 rounds were completed. BTTVF. Numbers, Names, Announcements, Prayers. YHC took us out.

    Announcements. 4th of July Convergence on Saturday. 7 am at Gridi Iron, possible fixings to follow. Ruck on Sunday at Ruckhenge 3 pm, bring plenty of water. Summer tour continues on.

    NMS: More running than a typical YHC Q. Not intended as the Field Corners took a bit longer than anticipated. Good travels back on the trails but the limited air movement was quickly realized why this is not utilized more often. Plenty of surrounding activity by various fitness enthusiasts but none could compete with the ample mumble chatter and tales of concert travels and horticulture. DK has all your flowering needs. Phenomenal coffee was procured by Snuff, Thank you. Thank you fellas for the opportunity to lead.