Category: Richmond, VA

  • Downrange at The Shed- Houston TX

    WARMUP: Mosey Lap 5 Burpees Motivators from 7 to 1 10 Abe Vigoda 10 Batwings (LBC, Flapjack, Ray Lewis, Seal Claps, Moroccans) 10 Speed skaters OYO 10 Feet together Push Jacks ( Plank position, jump right center left center)  THE THANG: Carry coupons to Slappy’s steps Thrusters with coupon, No Cheat Merkin, Dips, Step Ups (10, 15, 20) OYO Run big lap in between sets  Mosey back to flags and circled up 10 Curls on cue 20 KB swings Everyone holds coupon in position while one pax performs exercise at a time in rotation Overhead hold/ 5 OH presses Goblet Hold/ 10 Goblet Squats Plank/ 10 Merkins  MARY: Flutters until time ( 1 minute)  ANNOUNCEMENTS: Pizza night at Wolf’s this Thurs Sign up for Texas Coastal Relay ends this week  COT: Taps for Halftime  Use the ‘New Backblast’ button to create a new backblast.

    Great group of guys down in TX. Welcoming a fellow downranger again. Total sweat show this morning.

  • No orange slices

    Thirteen posted for the most recent GridIron offering, enjoying the coolest weather available in anticipation of higher temperatures later in the day. Greetings and gathering in the Pouncey Tract parking lot followed by a short mosey, starting at 7 AM sharp, across the adjacent football field to a shady area just inside the middle school’s track. Warmup with Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, some Dead Man Hang, Shoulder Taps, Suzanne Somers(es), Alabama Prom Dates, Arm Circles, Overhead Presses, and a few Burpees.

    Move to the western straightaway of the track for a 40 yard run, 20 yard Lunge Walk, and 40 yard run in the straightaway, followed by an easy jog around the turn to the other side. Repeat twice, moving around the track, increasing 40 speed a bit each time. Finish with a single 40 on the school side of the track.

    Come down the hill from the track to the school’s soccer field for a Merkin ladder. At the northwest corner, complete a single rep. Jog together halfway down the end line for two reps. Together to the other corner for three. Continue, together, stopping at each corner and at at the halfway point of each side of the field for increased reps, finishing with 21 reps.

    Mosey back to the football field. Line up and complete three Pole Smokers at each chain link fence post on the small fence adjacent to the football field, working from east to west. Wait for all to finish.

    Resume mosey to the rubberized playground. Circle up for Little Baby Crunch round with variants. COT once done. Coffee for the willing at the usual spot followed.

  • It’s All Fun or Games

    Four runners enjoyed some fun or games. Congratulations are in order for Phonix and the Trail Mix as they spun their records, high tempo track lap after high tempo track lap, to produce two hits. Opus and YHC need a bit more work in the studio. Meanwhile, ruckers rucked for 45 minutes, except for Corn Beef. After numbers and names, Yardsale took us out. Please keep your brothers and their families in your prayers.

  • Muscle that FNG Up

    Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!

    • Warm-up
      • Arm Circles
      • Helis
      • 4 sets of 10 – Scap Shrugs + Dip Bar Walks
    • M/U Practice
      •  jump Muscle Up practice sets
      • Other Partner 20 Reps of Straight Bar Dips
      • 4 sets
    • SuperSets
      • 4 x 8 Pull-ups Strict
      • 4 x 12 Standard Dips Strict
    • Escalator Sets
      • 1 C2B Pullup
      • Trade off, 2, and up then reset
      • 4 minutes

    Great work with a sore chest from yesterday’s work at the Alamo!

    -State Farm

  • Wait y’all did Merkins yesterday

    12 beasts!!! Ready to take on the day. Let’s Goooo!!!!

    Warmarama: Mosey around the fields at No Toll, SSH, Helicopters, Arm Circles, Imperial Walkers, Cherry Pickers.

    Five Core Principles of F3 (for Orange Crush)
    1. Free of Charge
    2. Open to all men
    3. Rain or Shine
    4. Peer Led
    5. Your mom. No OC it’s Ends with a Circle of Trust

    The Thang: You know it!! Eye of the Storm

    Round1:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats
    5 Burpees
    Corner3: Heals to Heaven x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round2:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats
    5 Burpees
    Corner3: Flutter Kicks x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round3:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats x 20
    5 Burpees
    Corner3: WWII x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round4: Leave no man behind
    Corner1: Burpees x 5, Merkins x 20
    Corner2: Burpees x 5, Squats x 20
    Corner3: Burpees x 5, Box Cutters x 20
    Corner4: Burpees x 5, SSH x 40

    Mosey BTTF
    Ring of Mary
    Numberama: Namerama
    Announcements
    YHC took us out

    NMS: Welcome FNG – Punky Brewster…. aka Punky. Also, welcome to our downrange guest Cal Worthington. Cal is planning to be at First Watch tomorrow. Hopefully there will be no storms….

    See you in the gloom.

    Oyster

  • Live Free or Die Hard

    In the 4th installment of the franchise, and the first to take place on the 4th of July and not during the Christmas season, some terrorist group creates chaos by messing with communications, transportation and electricity. I tried to prepare our group of nine for those circumstances.

    We moseyed to the front of the school for some warmups on SSH, IW, DQ, Merkins, Plank Jacks and LBCs. We then went around the fence at the bus loop and took on the hill between schools. Like the movie (and life), this hill has its ups and downs. We did 11’s of Jump Squats and HRMs and the exercise you started with depended on whether your birthday had occurred or not. That made some uncomfortable. This was a long set of 11s.

    We then ran to the back blacktop and worked on modes of transportation: bunny hops, bear crawls, crab walks, lunges and running and we did different versions two times.

    To eventually work our way back to Heartbreak Ridge, and thinking of the summer, we hit the softball field and did 7’s of burpees and merkins.

    We then moseyed to the top of Heartbreak Ridge and reenacted an elevator scene wear McLane takes out the attractive double agent Maggie Q. We crawl beared down the hill and ran back up twice.

    After moseying back to the flag, we did some flutters, reverse crunches and LBCs to end the day.

    I don’t think we learned anything today but we did get about 2 miles in. A good day to die hard is coming.

    Prayers for my father-in-law John and Wildcat.

    Enjoy the day and thanks for letting me lead.

  • Birthday Q

    Warmarama

    Horseshoe 37’s: 37 merkins, 37 air squats, 37 LBCs then run the horseshoe and decrease by 4, 33 merkins, 33 air squats, 33 LBCs then run the horseshoe, etc until down to 0

    Kettlebell/burpee challenge: split up into 4 team, pick up 45-65lbs weight and run it down length of parking lot and do 15 burpees and run it down to following teammate. PAX doing random exercises as they wait for guy performing the kettlebell/burpee challenge

    Ended with 5 Navy seal burpees and COT.

    Great show out today boys, I appreciate it, love you men! Romans 5: 3-5

  • Deck “O” Death

    Towels were needed as 4 PAX braved the 200% humidity and 80 degree temps at 0530 in the hamlet of Atlee...

    Warm-O-Rama:

    • Mosey to the basketball courts for COP:
      • SSH – 20
      • Merkins – 10
      • Abe Vigoda’s (AKA Don Quixotes) – 10
      • Copperhead Squats – 10
    • Dyno’s from halfcourt to baseline & reverse:
      • Pigeon Pulls
      • A Skips
      • Frankenstein’s
      • Lizard Walks (AKA deep worlds greatest stretch with a walk)
    • Mosey back to flag and gave PAX the option of dice or cards. Cards won out.

    The Thang:

    • Deck of Death:
      • Clubs = Merkins
      • Diamonds = Lunges
      • Spades = Squats
      • Heart = LBC
      • Face Cards: 5 Burpees (about halfway through the # of face cards we switched up with Columbian Neck Tie burpees, Welsh Dragons, and finished with single & perfect form burpees).

    COT:

    No announcements & great discussion about how well the 2.0 event was and that we should look at expanding it (i.e. – rotating it around the region every Saturday AM). Prayers for the unspoken things that lay on our hearts.

    Stay Frosty & SYITHG!

  • Raider Trail Run

    In a somewhat new annual tradition, YHC led the PAX on a trail run hitting some rarely used, usually dark trails on the Raider Run’s earliest sunrise of the year. YHC always enjoys the trails as a change of pace, and it was an added bonus to meet Trail Mix. Be strong! Corned Beef took us out.

  • Butt Kicked

    Sauna like conditions at Bettie Weaver Elementary School……..and with Doozy and the young guns pushing the pace, YHC was in a fight to survive. Here is an extremely brief summary for your viewing pleasure:

    Ran on the paved trail through Robious Landing Park, then back out towards JRHS. Access trail behind The Swamp to River Downs. Left back up to Robious Road. Up Twin Team until you hit the intersection with Robious. Back to the Flag.

    Final Thoughts: A few us had to hold down the fort at River Run, but thoughts were with Wildcat and his birthday celebration. His speech at the Grow Ruck was a bright spot for me amongst multiple hours of misery. Tough conditions this morning…………….I had contemplated enjoying a fine glass of merlot last night. Definitely glad I passed that one up!

    SYITG