Category: Richmond, VA

  • A meander through the Q’s

    16 HIM turned up at the FORGE for another VQ during this week of firsts. After minimal sleep and concerns about timing, YHC gave the usual welcome and intro regarding sensible modifications where needed etc. After experiencing multiple epic beatdowns over the past two months YHC decided he would pay homage to each in some way. Welcomed Gaston’s FNG.

    WARMARAMA:

    • Mosey around the top loop of the carpark BTTF.
    • IC reps of forwards and backwards shoulder circles, SSHs, imperial squat walkers, DQs, HRMs Alabama prom dates.

    COP #1: Start of New Glory

    • 10 burpees at the Flag
    • Mosey to 1st street light for 5 merkins, continue down the hill towards the ramp, stopping at each of 4 lights, repeato
    • At ramp, bear crawl to half way and walking lunges to top
    • 20 jerkins OYO at top on railings
    • Mosey to flat wall on side of school at top of next car park.

    COP #2: Brief stop for BTTW

    • Aussie mountain climbers
    • Mosey around the front of the school to opposite side of the building
    • Repeat AMCs

    COP #3: The Beast

    • Mosey to Football field
    • The Beast, stopping at 25, 50 and 75 yard lines down and back
    • Repeat 6 X 6 reps of 6 exercises
    • Merkins, WWIIs, Walking Lunges (2 cnt), American Hammers (2cnt), Jump Squats, Dry Docks

    COP #4: Hold the Wall

    • Mosey to wall on side of school, lower level
    • Hold the wall – 60 seconds
    • Mosey to wall upper level
    • Hold the wall – 60 seconds

    COP #5: Crab walks & crawl bear

    • Mosey to upper care park front right of middle school.
    • front crab walk width of half car park, crawl bear back
    • Get the timing warning !!!!
    • Mosey to starting car park
    • PAX split in 2, half BTTF – Each half builds to a print down length of car park

    COP #6: Pencil rolls (gets its own section)

    • Pax in single file, arms lengths apart
    • On the ground, 5 pencil rolls towards the flag IC for 5 PRs
    • Counterama
    • Namerama
    • Announcerama
    • FNG provided his background and with a Navy background was named “Periscope” Welcome!

    Thanks for the support of the VQ, it’s been great getting to know all the pax over the past couple of months. Looking forward to the upcoming GTE47. More VQs to support this week. SYITG. Sable

  • SCary Four Corners

    YHC posted downrange with the South Cary, NC (SCary) PAX today. Pretty cool to do a beatdown in my childhood neighborhood, even if childhood wasn’t that long ago for me.

    Launch at 0515 with the pledge of allegiance at the shovel flag, followed by a half-mile mosey to circle up for Warmarama. The main COP was 6 rounds of four-corners with each round isolated to one movement (mostly abs) and increasing reps at each corner. Forty curb/step calf-raises at the completion of each round. Welcomed one FNG who was named Cornell because he went to Brown.

    Ended in COT and then met up with two other AOs for coffeteria nearby. About thirty men including Water Wings who posts in Westhoe from time-to-time.

    No immediate sign-ups for GTE-47 despite YHC’s sales pitch.

  • Cul-de-sacs

    As temperature warmed up, it drew a group of seven to enjoy the beautiful spring morning. We kicked off with a quick warm-up before diving into the crowd favorite —cul-de-sacs. At each stop along the way down, we did 20 Merkins and 20 two-count LBCs. On the way back, we switched it up to 20 Carolina Dry Docks and 20 Heels to Heaven. We covered 3.5 miles. Fantastic effort all around!

  • Well, that idea sounded better in my head.

    YHC grabbed the Q at 5:29am and we launched one minute earlier with giddy excitement.

    Warmarama – SSH, Don Qui-Low-Te’s, Copper Head Squats, Ukrainian soldiers, Merkins, Hand Release Merkins, etc. Meatball kept the count on point for most of the Warmarama.

    Thang 1: Partner up – each person running up and down the steps 10 times while the other person does merkins.

    Mozey around the track with 15 burpees at the corner.

    Thang 2: Chabata Time – steps up on the bleachers, 8 rounds.

    Super Secret Dora – 200 arm circles, 400 squats, 600 toe taps, 800 calf raises. Other partner runs 1/2 way up the parking lot hill.

    Mozey back to the flag. Numbers, prayers and announcements.

    Great conversation today and enjoyed spending time with Singer, DK and Meatball. YHC is better for it.

  • Broga VQ

    6 men joined for a Hawt Potato Broga but Handshake kept the Q.

    We hit all the top stretches. Wilsons Wife, Fudds Wife, Ball Lickers, Scorpion Kicks, Inverted Scorpion Kicks, Calf Stretches. Top shelf material.

    Glad to lead my first Broga.

  • The GTE Ghost Haunts WestHo

    Nothing shakes a handsnake like the haunting groans of jorts-sporting ruckers handling huge wood. But by the size of his own tent party it was clear Handshake enjoyed every second of this morning’s SOJ/GTE Ghost Flag takeover. A new record was set as 25 HIM’s descended on First Watch, startling a few locals out of their shavasana meditation and tackling the latest GrowRuck Training regimen, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the parking lot and circle up (more of a rectangle to fit the small space)
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey over to the small park field
    • Circle Up with x12 Ruck-bearing SOJ studs alternating position with the ruckless WestHoians
    • RUCK CAROUSEL
    • Round 1 – Pass the rucks clockwise around the circle, each PAX completing an overhead press of the ruck before passing it to their neighbor
    • Round 2 – Sit down and rucks passed around the circle with each PAX completing a Sit&Press before passing the ruck – all encouraged to complete WWII’s while awaiting a ruck
    • Rucks put back on

    COP #2:

    • Mosey to the Church parking lot where our WestHo brothers were introduced to six of the finest logs in the land
    • Form up in groups of 4, each with a log
    • LUMBERJACK KILODORA
    • While stationary 2 partners hammer out 1000 reps, the other 2 partners shoulder carry the log around the parking lot and back to switch and continue reps
    • x100 Mericans
    • x200 Jump Squats
    • x300 Oblique LBC’s
    • x400 SSH’s

    COP #3:

    • Line up logs spaced out along center line
    • TRIPLE CHECK (same groups)
    • P1 – Standing Lunges
    • P2 – Monkey Humpers
    • P3 – Bear Crawl pushing log across narrow space and back 
    • This did not go as planned with the logs rolling too quickly on the pavement and nobody bear crawling
    • Return logs to trailer

    COP #4:

    • Mosey over to the church’s large brick patio and circle up in Plank
    • Drop to 6” and back up for declaration of each of these – F3 Mission, Credo, 5 Core Principles 
    • Remain in plank for 1:4 Escalator with shoulder taps and mericans – made it up to 4:16 before the Q called quits (50 pounds in the ruck makes these hard and it you can’t Q it, don’t do it!)
    • 1min to Stretch it all out

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #GTE47 💪 !!WHUA WHUA!! 🔥

    NMS:  Way to go fellas! Many thanks to the First Watch gang being good sports for the Takeover (tip of the cap to our Regional 1st F Q @EFHutton for posting the idea/challenge this month), and thanks to @Handshake giving up his Q. Also TClaps to the SOJ/GTE boys for showing up in numbers and putting out as always. There were hopeful doubts from @Kubota early on that SOJ wouldn’t have enough number to do the takeover, but there was never a doubt in YHC’s mind. In fact, we had a few guys who had originally HC’d unable to come last minute. YHC enjoyed bringing a little GTE training to the West End so more folks could enjoy a taste of what we’ve been doing to prepare for GrowRuck next weekend. Thank you ALL for your support! 💪🔥 Yours, DTH

    Announcements (SEE SLACK!)

  • Whole body deodorant

    2… no 3 …. no 4 guys showed up to lift some bell

    Here is what happened —
    COP — helicopters, DQ, IW, Denice Austins, tempo merkins, cherry pickers, dirty dogs, hillbillies
    ABC’s with legs

    escalator 1
    timer 20 KB swings
    mountain climbers
    jump squats
    Flutter kicks with KB
    repeato then run a lap

    escalator 2
    timer 10 burpees
    renegade rows
    lunges
    am ham
    repeato then run a lap

    lazy dora
    50 merkin rows (hold plank)
    100 flutter kick presses (6 inches)
    150 KB squats (al gore)

    Announcements and the like

    Go out and buy yourself some whole body deodorant!

    Opus

  • Extra Credit Pull Up Sesh

    2 SOJ insomniacs raised the bar, or rose to the bar for another 5am pull up session. We’re getting stronger and improving form as the Murph quickly approaches. May 25th at Rocknroll.

    We did some hollow rocks, a pull up pyramid, some EMOM sets as well as some toes to bar. YHC needs to work on the rocking motion for doing toes to bar.

    Glad to have State Farm come out and push me to get better every week.

    We decided to postpone our CSAUP for a later date to be named later.

    Be sure to come out for the Murph and Memorial Weekend tribute on Saturday May 25th at Rocknroll!

  • Marv Dropped the Mic

    Marv no postey backey blastey. Digit splint master b for credz.

  • No Backblast, Phone Was Erased

    A meandering route through ziontown and south ridge.

    Lockjaw needs data backup. Ping Splinter if you were here and want credit.