Category: Richmond, VA

  • Rucking Bells

    Four rucked up for this morning’s edition of Ruckhenge. Near perfect weather placed us in the zone.

    We began with a 2 mile ruck through the trails of Larus Park and BTTF (or where it will be next week). We then engaged in a session of ruck bells as follows.

    Pair up for, I go then you go rounds of:

    1. 16 single arm, amour building complex (ABC—ruck swing, clean, overhead press, swing, switch hand, swing, clean, overhead press, 2 squats). Next round start opposite side.
    2. 5 sets of 5 rucks up from the ground and overhead press
    3. 10 sets of 10 single arm hard style ruck swings, alternating sides

    Followed by coffee and banter, thanks lads.

    Numbers/names, announcements, prayers

    Convergence at tThe Stone House (Batteau) for July 4th celebrations, SYITLM

    1. Senor Broga

      A single pair of FW regulars awoke before the launch to work out some kinks and enjoy the ideal temps that were present at River Road Baptist. Hips, glutes and back were the areas of emphasis today with an extended Shavasana at the request of Senor Frog. Good work today.

    2. Stoned at WTH 😵‍💫

      6 pax of WTH met at sunrise beside the lake to get Stoned. There was for sure some huffing and absolutely some puffing as we got burned out by the Stones.

      We have work to do: Let’s move!

      Depart Pocahontas middle school at 0530 with a right on Three Chopt. Left onto the path over to Lake Wellesley. Cross over the 1st Bridge and circle up for quick COP of SSH Ukrainian Soliders.

      The Thang: Getting Stoned

      We gather up some nice sized Rip Rap lifting rocks from the lake side. Each pax to perform the below exercises in rotation with one pax acting as timer running to bridge and back. Rinse & repeat x3

      • World War 2
      • Man Makers with Stone
      • Overhead Press with Stone
      • Chest Press with Stone
      • Dips on bench

      Finished up just in time to Indian run back to the AO.

      Total of 2.75 miles and some quality stone work.

      v/r

      John (Gypsy) Boles

    3. Sweatfest of Truth

      7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:

      The THANG: 

      WARMERAMA: 

      • Mosey down to the track and circle up at the bottom of the grassy hill
      • Welcome & Disclaimer
      • Variable IC Reps at the bottom and top of hill, variable movements called between sets

      COP #1: 

      • Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
      • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
      • Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
      • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
      • 80yd, x80 Calf Raises
      • 70yd, x70 Plank Jacks
      • 60yd, x60 Monkey Humpers (2-ct) 
      • 50yd, x50 Mtn Climbers (2-ct)
      • 40yd, x40 Squats
      • 30yd, x30 WWII’s
      • 20yd, x20 Flutters (2-ct)
      • 10yd, x10 Burpees

      COP #2:

      • Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
      • Round 1 – x100 Alternate CNMerkins with Werkins
      • Round 2 – x100 Leg Raises
      • Round 3 – x100 Ball Dippers (2-ct)
      • Moving partner runs width of Field and back

      COP #4: 

      • Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
      • x5, 5 sec hold
      • x10, 5 sec hold
      • x15, 5 sec hold
      • x20, donezo

      Mosey BTTF for COT:

      • Counterama # 7 (with Doozy 8)
      • Namerama
      • Announcerama (see Below)
      • YHC took the PAX out in Prayer

      NMS:  YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH

      Announcements (SEE SLACK!)

      • Convergence Field Day tomorrow! 7am at Forrest Hill Park
      • Next Tue AM Homerun Derby (instead of NoToll
      • Next Tue PM 2nd F at Snuff’s Pool

      Prayer Requests:

      • AOL safe travels
      • Friends and family members battling cancer and other serious illness/injury

    4. We’re All Gonna Die!

      Seven regulars plus Whitesnake hoping for a tour of the taint set out to defend the planet.

      Here’s what transpired:

      Traveling COP (SF-Westham-Glen Pkwy-Keller-Crenshaw)

      • SSHs
      • IWs
      • Copperhead Squats
      • Helicopters
      • LBCs
      • APDs
      • Carolina Dry Docks

      Mosey to hillside across from the Modlin Center

      Bernorama

      Round 1

      • P1 – Bernie up the hill and run back
      • P2 – Merkins
      • Flapjack

      Round 2

      • P1 – Bernie x 2
      • P2 – Jump Squats
      • Flapjack

      Round 3

      • P1 – Bernie x 3
      • P2 – Freddie Mercurys
      • Flapjack

      Mosey to Intramural sports field

      Booyahrama

      • P1 – Runs across field and back to P2
      • P2 – Bear crawl
      • Booyah Merkins x 10 and continue across field repeating until P1/P2 are finished
      • Repeato with Crabwalk/ Booyah WWIIs
      • Repeato with Polar Bear/ Booyah Burpees

      Mosey near exit to River Rd

      Cockroachorama

      • Boxing Cockroaches – 20 x 3

      Mosey west on River Rd

      • Merkins at UR entrance
      • Monkey Humpers at Saab’s entrance

      Mosey to Guardrail

      • Incline Merkins
      • Dips
      • Derkins
      • Dips

      Mary

      • American Hammers
      • APDs
      • 1 Legged APDs R/L

      Numberama, Nameorama, COT

      MOLESKIN

      Great to have Whitesnake lose his FW virginity, though he’ll have to come back to explore the taint.  As the PAX moseyed down Westham there was an oddly awesome looking object shooting across the sky.  Theories ranged from comet to an airplane through fog to an alien invasion.  Alas the US Space Force confirmed it was Elon Musk rocketing away from your mom’s house.

      ANNOUNCEMENTS

      Convergence tomorrow at Forrest Hill Park

    5. Skate Punks

      Bob Burnquist, Daewon Song and Rodney Mullen bombed downhill to the secret skatepark (IYKYK) for a concrete bowl session to the sounds of Tony Hawk Pro Skater 2. Mosey back to the flag for a COT.

    6. All Post-Grunge Music Sounds Alike

      7 Davillian runners launched in beatiful weather on a classic Raider Run route–the farmhouse loop. All of the ruckers stayed home because they’re too old to appreciate the finer nuances of the post-grunge musical movement, typified by luminaries such as Creed, Nickelback, and that guy from every season of American Idol* who was definitely always going to be a huge star because he sounded just like Chad Kroeger would sound if Chad Kroeger went around singing showtunes and pop ballads.

      After about four miles of running, we circled up for numbers and names. It was great to welcome an FNG (Nickelback) and meet Beat It. Thank you to Opus for the reminder about the July 4 Convergence at Forest Hill Park. Beat It took us out.

      *Every season naturally only includes seasons YHC watched. So like maybe 2.

    7. Would you buy surf and turf at a yard sale?

      Surf and Turf and Yard Sale posted on a beautiful Friday morning for a hot potato. Surf N Turf warmed us up. We did 11’s and 4 Corners with us each choosing some exercise. Namarama, Numberama and Surf N Turf took us out with a prayer.

    8. We came, we saw, we KB’d

      Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain).

      Warmup with various body movements and some basic KB work.

      Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get the picture.

      Some good laughs today:

      1. A completely random ramble from me about the Lewis and Clark expedition and their provisions and overall adventure. BTW, this thought relates to good book I am reading about Lewis and Clark by the same author as Band of Brothers.
      2. A PSA about not watching F3 RVA social media posts from Cookie while on the can. A funny story came up about one of the Pax dropping one recently and God Bless America began playing suddenly…random bathroom strangers apparently approved.

      Announcements:

      1. 7/4 – July 4th – Family friendly Convergence (likely won’t attend because the Treyborhood throws a pretty good 4th of July event in the morning). Location is Stone House (time 7 a.m.)
      2. 9/21 – F3 RVA 10-year convergence. Lots of work behind the scenes to make this a big deal. I will be there. Make sure you are too.

      Big Herm took us out in prayer.

    9. The Broadway Train

      The four man crew started with a quick warmup: side straddle hops, arm rotations, merkins, and WWII. The workout consisted of 20 Squats, bear crawl up hill, 20 merkins, 100m dash, 20 Carolina dry docks, crab walk down hill, 20 WWII, Berny sander 100m, indigenous run w/ shoulder taps, WWII, and squat’s repeat all 3X. Sets of dips, step ups, wide arm merkin, and elevated merkins.