Category: Richmond, VA

  • Some are happy he’s moving away

    Before Slider moves away to college he was encouraged to VQ on his last workout and took the opportunity to “thank” those that encouraged him. It was a little cooler than it has been recently but it was still another 45 minutes of the most intense sweat you can get!

    Slider led a mosey to the other side of the property taking a lap to wait for a few stragglers to arrive.

    Warmarama: Karaoke, Butt Kicks, High Knees

    • Arm Circles
    • Imperial Walkers
    • WW2 Snow Angels

    CSAUP: (Drop 10 Add 10) Starting from one end of the parking lot with 100 LBCs. Lunges to the next lines and then 20 merkins. Bear crawling to the last line and then 10 Side straddle hops. Run back to where we started and do 90 LBCs and 20 SSH this time, everything else the same. Iterated though until 10 LBCs and 100 SSH was reached.

    Mosey to Hillside

    Wounded warrior crawl up hill, then alternating with a partner one would run down the hill and do 3 burpees and run back while the other would do LBCs.

    Mosey back to start just in time.

    COT Prayers:

    • Slider as he goes off to college

    Announcements:

    • Convergence 9/21
    • Pickleball Tournament 8/17

  • 20% Longer

    One freedom fighter tossed aside the covers of sloth and launched into the soup for the latest edition of The Clinic. Temperatures were 70 and sunny. According to the Dolphins training campers wondering why YHC was launching before them, the following might have happened:

    Mostly the usual route…hotel, past the actual clinic (Baptist Health, in the house!), past DHL, across Peters, right in the parking lot, hola to the denizens at LaQuinta, left, left, left into Broward Mall parking lot, touch Broward Blvd., reverso, loop the mall with a oak-y-doke to the security truck, then onto 78th St. south, right into parking lot, across Peters, left to DHL, another wave at the clinic, and BTTVSF. 5.?, headed close to 6.

    Dang, it’s hot and sticky in S. Fla. this time of year. Full saturation on both shorts and shirt.

    Omar joined for the COT. Numbers, names, and YHC took us out.

    Announcements:

    August 21…100th Birthday celebration. First Watch. 05:00.

    August 23…State Farm leads at The Bridge. Reach out to him if you are interested in joining.

    10th Anniversary in September.

  • My Q? Snuff Q? + the debut of Rev

    Blame the Russians! Some how, I signed up to Q, but the Q sheet appeared open for the Forge, so Snuff signed up ready to rock! Anyway, Snuff kicked it over to me at 5:29:59. No problem. Let’s go.

    Warmorama by flagpoles: Provided F3 mission statement, core principles, and disclaimer.
    Exercises were: SSH/Deadman hangs/CHs/Ukranians soldiers/DQ/merkins/LBCs/APDs/flutters/ and Rosco’s Mom stretches (my fav!)


    COP 1: 11s using the amphitheater stairs. 1 squat to start. Box jump or lunge up. 10 erkins at top. Continue on 2/9,3/8……10/1. Al Gore for six. 20 second count.

    COP 2: Mosey to the field gate. Locked. Mosey back to the wall for a Pigskin inspired COP. 4 rounds of hoedowns/milkers/donkey kicks sandwiched with 5 burpees each round. Did my best “OYO” impersonation of the man/myth/legend himself. Not as good as the real thing. Respect Respect Respect Sir!

    COP 3: Mosey back to front of school. Triple check. Runner goes down about 75 yards towards field and back. Team rotating between carolina dry docks and flutters.

    BTTF for three minutes of cool down stretches.

    Numbers/Names and Rev!: I asked our newest Pax member Raymond (69 y/o African American built like Pigskin) to come to the center of the COT to provide an introduction and get his new name. Paraphrasing here (trying my best to capture the moment)

    First and most important, I am born again. I saw this group last week praying (referring to the COT) and I asked myself “are those guys praying?” I knew these guys were the type of men I wanted to be around, so I got here at 5:05 a.m this morning (I wasn’t going to miss it). This country needs leadership more than ever. God and liberty (some reference to founding fathers and Patrick Henry’s “give me liberty or give me death” speech). This country and our communities, now more than ever, need to be lead by men who are devoted to Jesus Christ. I will be back.

    And…that’s how we got “Rev.”

    Announcements:

    1. Ruck event on August 25. 2.0 friendly. 7 am launch from Byrd Park Pump house. See DTH.
    2. Labor Day (9/2) convergence. 7 am at the new AO Nuchols Farm Elementary.
    3. 9/21 convergence 7 am. Dog Pile

    Prayers:

    1. Tragic car accident off Buford road last night in front of Lastcall’s home.
    2. Pray for DTH church members and their new journey with Christ.
    3. Prayers for the kids back to school next week.

    Thanks for letting me lead dudes!

    Heist

  • Back In The Saddle

    After a 2 week hiatus, YHC return to F3 and was welcomed by 3 other Davillians and 2 Summer Tourist

    Here is how it went down

    Runners – Completed loops around Atlee Station road from the light at Chamberlayne to the light at the top of the fly over. YHC got in around 3.5 miles while Phonics and Trout finished with the Bojangles loop getting in around 4.5 miles

    Ruckers – Bulkhead took our Tourist around Rutland and Sancerre getting in around 2.5 miles

    Great to meet Choo Choo and Beaver this morning. Excited to hear they are looking to launch an AO in New Kent soon!

    SPIT ON THAT!!

  • The Magnificent Seven…

    …posted to Mary expecting a geriatric friendly Q.  What they received was a reasonable beatdown that YHC will probably regret later…

    • COP:  B-Lickers were included
    • Doras (FULL):  Each person does the full suite of Doras – with a partner but on their own with the count.  Merkins, LBC’s, Dollys
    • Triple Check:  B-to-Wall, bear crawl to WWII’s, run out and bernie-back.
    • 7 minutes of Mary (Abs of course)
    • Suicides, bear crawls, crabwalks, Bernie-Bears (aka crawl bears)
    • Ring of Fire

    Not much mumble chatter which YHC will chalk off to a fair amount of intensity in the workout.

    Saab abides – when able.

  • Ghost in the Graveyard – Run, Run, Run

    4 HIM’s decided to push themselves this morning and arrived at Swift Creek Middle for an early morning workout. Much to their surprise they arrived to find the Ghost flag. YHC had a plan in store to bring back the ghost flag when it was least expected and I couldn’t think of a better time than 4:30 am at the graveyard.

    Big Rig had a great plan in place but was a pro and turned the Q over to YHC. Here is what went down…

    Grab a cindy and head to the track…

    Warmarama- SSH, Dead man hang, Imperial walkers, merkins, LBCs…lets get to it

    The THANG- 2 laps around the track then a round of Gobblet squats, Hand Release merkins, Overhead Press, Spider Mans, Times 2 curls…you see what I did there GHOST! Starting with a set of 5 and increasing by 5 each round. The team of beasts put in 5 rounds. farmers carry back to the flag

    announcements- check slack

    Prayers for the kids heading off to school and their parents !

    Thanks for a fun morning! The ghost flag is now with Big Rig…be prepared!

  • forgot this last week

    COP normal warmup

    THANG a bunch of upper/mid/lower on the door format

    COT

    name/number arama, I brought us out

  • doors and a prostitute

    COP

    Welcome back to Lone Wolf, he’s been gone for about 4 years. Normal set of warmups including SSH, Merkin, Uk Soldiers, helos, etc

    THANG

    doors with alt upper, mid, and lower body until we reached door 32. Followed up with a 4 corner prostitute merkin/lbc/monk hump/ssh, finished out and met with runners for a quick stretch

    COT

    number/namearama, announcements, DD brought us out. Cheers gentlemen.

  • Coming in Hot

    2 Locals + 1 Summer Tour traveler gathered at MannDate to swing some Kettlebells. Let’s Go!

    Warmarama: SSH, Imperial Walkers, DQ, Arm Circles, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates.

    The Thang:
    Swings: 1 minute of work, 15 sec rest
    Curls: 1 minute of work, 15 sec rest
    LawnMowers: 1 minute of work, 15 sec rest
    Skull Crushers: 1 minute of work, 15 sec rest
    x 4 Rounds

    Kettlebell Lunges: 1 minute of work, 15 sec rest
    Sumo Squats: 1 minute of work, 15 sec rest
    Calf Raises: 1 minute of work, 15 sec rest
    Run/Burpee: 1 minute of work, 15 sec rest
    x 3 Rounds (for time)

    BTTF:
    Numberama: Namerama:
    Announcements
    YHC took us out

    Moleskin: YHC was coming in hot this morning, should have booked an AirBnb. Great to see Trout and Trailmix securing the AO and ready for some Tabata work. Let’s Go!!! Well done boys.

    Oyster

  • Just Here For the Broga

    A fine looking group of 3 insomniacs met earlier than most for a loosening of various body parts and relaxation of others. As advertised, conditions were ideal for working of glutes, back, shoulders, hips and hammys. Happy endings with a relaxing shavasana. Seems EF Hutton was making a pitstop while passing thru on his summer tour adventures. Safe travels.