Category: Richmond, VA

  • Scavenger Hunt

    When you have a fierce group of men, you don’t treat them like babies and give them step-by-step instructions. You treat them like teenagers, and give them a Scavenger Hunt – teens love that crap.  These Westhoian Warriors, and a speed demon called Doozy, were challenged to find a Covered Bridge, a Publix, a Waffle House (Westhoe’s finest new establishment, besides Perry’s), a Dunkin and to run a loop around John Ralph Square.  Any order.  Any way possible.  Improvise & Adapt.  Overcome & Get ‘Er Done.  Some ran to all 5 locations and earned a Gold Star.  Doozy and Gypsy really went for it and made the task harder intentionally.  Pigskin found one item on the list and then did whatever he wanted.  Who’s gonna stop him?!   And just like teenagers, some just walked around and talked.  In short, it was Amazing. 

    Announcements:

    It’s Grow Ruck time.  Only hours away!

    Cul-de-sac Series. This is a running event/group/thing. They get together every Monday night in July. Gypsy could use a training partner for intervals. If you have an interest, hit up Gypsy.

    Westhoe Shield Lock is starting a new book, 12 Rules for Life.  It’s a great time to jump in and join us. 

    Prayers for creative new ways to help bring in FNGs, so they can get what we so freely enjoy.  And prayers for safety and spiritual growth for all Grow Ruckers this wkend. 

    See y’all at the Convergence!

  • Beatdown for the Ages

    The 2 best looking gents in F3 decided to take on the day starting with one of the more difficult beatdowns in history. Too bad no one else was there to witness the massive effort and pain that endured but the results speak for themselves. Here is how things went down as YHC recalls.

    Short warm up run thru Tarrington, doubling up on the hills with Kettlebells in tow. Upon reaching the apex, we return back down, bernie sanders style. Sprint over to Twin Team Hill for interval training. Numerous times up and back, YHC lost count. Time was getting close so BTTVF for 500 Burpees.

    Numbers, Names, Announcements and Prayers. Grow Ruck this weekend, good luck to those that are making it happen. Smoke Meats and hot wings tonight at 6 at Bon Air Community Center. Is there a better way to spend your Friday night than eating meat, drinking beer and watching a hot wing contest? I think not.

    NMS: This is how YHC remembers things happening. May or may not have done some light stretching on the blacktop but guess you had to be there to know. Thank you OC for joining me this morning. Good times and great conversation.

  • Q Sheet Robbery

    After the Q Sheet was robbed by..no names, but he is 40something…… YHC refreshed the 2024 Cornhole day at Satan’s Hill.

    Here’s what went down. Quick jog up SH and back down. SSH, Don Quixote, DMH, Jazzercise, hip stretch, LBCs and merkins.

    Let the games begin. The PAX was divided up into 2 teams.

    First round- both team start at 40, one player from each group tossed bags. -10 reps in da hole and -5 reps on the board. Miss the board with all 4 bags = broad jump burpees across the parking lot, Bernie back. All with Cindys Round 1- WW3. Round 2-Shrugs. Round 3- Curls. Round 4- Skull crushers. Round 5- American hammers.

    Team 1 missed curls and skull crushers due to broad jump burpees.

    Second Round- Total in the hole after 2 rounds. Loosing had to run up SH

    Third Round- We shortened the toss distance and shot free throws to the hole. After 3 rounds it was a tight finish at 15-14 with Team 2 going for a run.

    Last 5 Minutes, Mudslide led Broga.

    Announcements, Prayer requests, COT

    Have a great GTE this weekend gents! Be safe and enjoy!

    Always an honor to lead you men!

  • Can’t shave with Occam’s Razor

    Disclaimer: “If you hurt yourself, it ain’t my fault.”

    One of the songs was “Light My Fire”. I might need to delete that from the playlist when certain people show up.

    Great to see Fudd back in action!

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

    1st Curls
    2nd Swings
    3rd Triceps
    4th Squats
    5th Overhead Press

     

    • 1st round: 5 reps of the 1st exercise (Curls)
    • 2nd round: 5 reps of the 2nd exercise, 10 reps of the 1st exercise
    • 3rd round: 5 reps of the 3rd exercise, 10 reps of the 2nd exercise, 15 reps of the 3rd exercise
    • 4th round: 5 reps of the 4th exercise, etc.
    • 5th round: 5 reps of the 5th exercise, etc.
    • 6th round: 10 reps of the 5th exercise, 15 reps of the 4th exercise, 20 reps of the 3rd exercise, 25 reps of the 2nd exercise (drop off the 1st exercise)
    • 7th round: 15 reps of the 5th exercise, etc.
    • 8th round: 20 reps of the 5th exercise, etc.
    • 9th round: 25 reps of the 5th exercise.

    Run around the ‘Island’

    Stretching exercise.

    Repeat ‘Atilla’s Escalator’ with the following set of exercises

    1 Lawnmower (each arm)
    2 Lunge (each leg)
    3 Overhead Pull
    4 Halo
    5 Upright Row

     

    Run around the ‘Island’

    Stretching exercise.

     

    We still had a little time left so:

    • 20 Flutters in cadence
    • 20 Ukrainian Hammers in cadence
    • 60 count 6 inch leg lift

    Numberama,

    Namearama

    Announcements:

    Go Ruck this weekend

    Blue Grass Festival this weekend

    Convergence at Dogpile, 6:00  and 7:00

    Take out:

    Occam’s razor is a principle often attributed to 14th–century friar William of Ockham that says that if you have two competing ideas to explain the same phenomenon, you should prefer the simpler one.

  • Ultimate F’n Frisbee – sorry you missed it Oyster.

    Sup. Switched it up a little bit today with Grow Ruck around the corner. Wanted to chill out a bit and just get some light cardio in. Of course, I got my butt whooped trying to smash frisbee’s out of the air and not let team #1 clinch victory.

    Kicked things off with two laps around the track (wearing my boots to see how things felt). Check – good to go there. Next, did some copperhead squats and Ukranian soldiers. Lastly, walked the dudes through a few back strengthening (saving) exercises courtesy of Dr. Huberman (check those out here)

    Divided the guys up into Team 1 and 2.

    Team 1: Warby, Swoop, Futon, Steve (FNG), Big Rig, and McGruff.

    Team 2: Purple Rain, State Farm, Heist, Fandango, Rudy, Tzatziki

    A narrow victory for Team 2 (3 to 2).

    A few observations:
    1) Very evenly matched. Last time I played at Dog Pile it was an absolute bloodbath…
    2) We have some athletes (not me of course).
    3) The SUCK doesn’t suck as much when you are having fun.
    4) Team 1 should have beat team 2, but needs to work on that red zone conversion.
    5) Key to victory: Short passes or rugby style flying V OR just get some dude that can accurately sling it and get a burner man to grab it.

    Superlatives:
    The Wall: Purple Rain. Easily 5 breakups in the end-zone.
    The semi-pro: Warby. He knows the game.
    Tall Ninja: Swoop – sneaks up and snags the disc out of the air.
    Heard them coming: Futon. Solid game overall. A few drops on hearing the pressure.
    Shirts off for safety: Big Rig
    Mahomes: Fandango for the occasional QB scramble and possible violation of utimate rules.
    Frisbee Dog: Catch anything you throw. Solid game McGruff.
    QB1: State Farm. Good leadership for Team 2.
    Did you see that!: Tzatziki. Solid player. A few amazing catches (similar to McGruff)
    Wes Welker: Rudy. Fast as hell. Creates separation. Scores.
    Good Sport: Steven. Came out as FNG and got in the game.

    On the FNG: Steven a DEA agent came out today. A buddy of Fandango. Really chill dude. I threw out the name “Class 3” after the recent downgrade of the Devil’s lettuce by the DEA from Schedule 1 to Schedule 3 drug. Anyway – after research, the name should be “Schedule 3” not “Class 3,” which is an ATF designation. But hey kids – stick with what Mr Mackey used to say.

    Announcements:
    1) We continue to crush it with the F3 Team bright side fund raising. Keep at it.
    2) GTE this weekend. Join us at the Bon air community center this Friday for BBQ at 6 p.m.. Pay OC $25 for the rental and food. F3 Pax only.

    COT: I took us out. Prayers for safety and good decision making for the prom kids this weekend. Safety and growth for the GTE participants this weekend. Thanked God for the opportunity to lead, so that we can be better leaders in our homes (for our wife and kids) and in our community.

    Thanks to Futon and McGruff for bringing the glowing discs.

  • Holy Spirit Crab Train

    10 strong at the evening beatdown that is affectionately known as The Crossing. The PAX were ready to kick May off in style. A brief summary for your viewing pleasure…………

    Mosey to the southside of the Church for warmup:

    Windshield wipers, Don Quixote’s, Apple Bottom Poppers, Pickle Pounders, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Knee Pull ups, Appalachian Lunge Walks

    Exercise One: Indigenous Peoples Crab Walk – Crab in the back breaks off and does 3 WWII sit ups, then runs to the front. We completed a lap around the parking lot.

    Exercise Two: Chaplain’s Obscure Exercise Mash-up
    -Crab rolls (Crab Walk, roll over and do 5 merkins, repeat)
    -WWII Crawl Bears (just like it sounds)

    Exercise Three: Supersized 4 Corners
    10 HR Merkins
    10 HR Merkins, 20 jump squats
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count)
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count), 40 monkey humpers

    Mosey back to the Flag

    Circle up in plank – PAX say the name of the person to their right. 5 merkin penalty for any misses. Unfortunately, a fair amount of merkins were dealt out.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX in what proved to be a tough upper body beatdown. Shout out to Union Jack and Woodsman who continue to post since making their debuts a couple weeks ago. I think we may be developing a rivalry with the women’s workout group that also meets as the church at 6pm. They seemed to be mocking us to a degree and that simply will not stand.

    SYITG

  • 5K the easy way

    The hitch AI bot sent the signal and two heeded the call.

    The thang – quick warm up to wait for others and then off we went. Basically a 3.1 mil run with intermittent fasting, just kidding, intermittent stopping for various exercises. Route – past Carilon down street to road at the bottom of Love Hill through to Sunday Funday and across the bridge. Return back the way we came.

    Sometimes small numbers is just what the doctor ordered. Lots of good conversation between the three in attendance. Stay healthy and stay at it. -Singer

  • Bit Musky

    A toasty dozen were piping hot out of the oven to see what YHC had planned the latest rendition of The Forge. No Snuff timer to see us off so technology was utilized. DTH provided the tunes, lets get this baby going.

    Mosey around the bus loop including various movements such as but kickers, high knees, shuffle right and shuffle left. Circle up for introductions, disclaimers and warmarama that included the following: Invisible Jump Rope, Dead Man Hang, Jazzercise (with toe taps), Imperial Walkers, Hand Release Merkins, LBCs, Suzanne Summers on the left, Freddie Mercuries, ending with Suzanne Summers on the right.

    Mosey down to the lower circle for triple check. Timer runs the loop, Australian mountain climbers, Hand Release Merkins. Continue on towards the amphitheater. Stopping on the hill along the way for some Clockwork Merkins & Clockwork WWII’s (revised to LBC’s if needed). Those sucked.

    Onto the amphitheater for a 123 Dora. 100 Carolina Drydocks, 200 Squats, 300 LBC’s. Timer runs up the stairs around and back down.

    Mosey out to the culdesac and partner with Catch Me if You Can. Bernie Sanders to the road, while partner performs 2 burpees and sprints to catch and replace. Stop at Forest Hill Avenue.

    BTTVF along Forest Hill stopping at every pole along the way and perform either 2 burpees or 2 Lt. Dans.

    5 seconds of Mary where we performed 5 arm circles to make Senor Frog smile.

    Numbers, Names, Prayers and Announcements. Grow Ruck on Saturday. Come eat some Chef Dry Rub smoked meats on Friday night at Bon Air Community Center beginning at 6. See Slack for Deets. Monthly Challenge for May includes F3 Weight Watchers to get into bikini shape. Muscle tans quicker than fat I suppose. Prayers to L Woods father and DTH father in law as they work thru some recent health issues.

    YHC took us out.

    Naked Moleskin: Great turnout for a steamy morning at the Forge. Tremendous energy and ample mumble chatter throughout the beatdown. Good to see Handshake and Senor Frog becoming Forge regulars. Singer’s house is going on the market if they want to make the jump to the cooler side of the river, Jorts could be negotiated as an incentive. DTH provided the sound track for this morning. Good mix of tunes and tales along the way. Enjoy the weekend fellas. Appreciate the opportunity to lead.

    Happy Birthday Wedding Singer.

  • Hog Tied

    A record seven yogis, including one using a new mat, thought they were in for some light stretching to ease into the morning. We instead executed several power yoga motions building some muscle and breaking a sweat in the process.

  • Three on a MANNDate

    Warmed up with the regular – arm circles, side straddle hops, cherry pickers, lbc’s, hand release merkins. Followed up by a tabata – 9 exercises – 3 upper body, 3 core and 3 lower body. Numberama, Namarama and Mr. Holland took up out with a prayer. SYITG