Category: Richmond, VA

  • Dogpile… There was 8 but no cake

    A nice morning temps feeling good unlike last week when the sun rose higher, the humidity went into overdrive. 8 came out to see what I had in store after the end of another week of the summer RVA tour at Satan’s Hill

    The customary mosey to the tower for the warm up(SSH, Imperial Walkers, Cherry Pickers, Merkins, Alabama Prom Dates, with some stretching to add). After that the original plan was for quick work at the tower, but that needed a change so down the amphitheater we went for a triple quad check. People’s chair, flutters, tricep dips with the run to the top and back down. We finished, then made our way over to a grassy area first was torch a tree (3 rounds 5, 7 and 9 with a variety of exercises thrown in. I always enjoy a Dora today was 100 Merkins, 200 LBCS and 300 jump ropes.

    Then to the nearby big circle trail. That trail is almost a mile so why not use it. It was 10/side mountain climbers, 15 jump squats alternating at each post as we made the turn, change it to 10 SSH and 10’walking lunges. The goal was to get to the rings for some pull ups and other but we were running low on time. A little run, back to the flag stretched a little then called it. Names, announcements, requests and prayer led by YHC to end it

    2.53 miles the goal was 3 if we had a little more time where we could have finished the trail, then run back to the flag from there yes 3 miles would have been made. So I have a big day coming up(7/2) I will turn 55. It does feel like forever I have been 54 what happens with a middle of the year birthday and it is the mid point of the year. My belief now once you got 50, the big birthdays are at the 5 and 0. So after this, the next big one is 60(holy bleep). I will be leaving a Q 7/3 to celebrate then hopefully we do groups again at the convergence I want to lead one there. Convergence is at Gridiron 7/4, come out I am not sure due to the day that we hit the numbers from Memorial Day, bit at least come close.

    PS: thank you Blank Space for breakfast this morning it was good, I will see everyone next time

  • GOOOOOOOAL!

    World cup is upon us and the Americans are doing great with yet another victory yesterday. For some odd reason I can not get the games on standard FOX so I am having to watch them all on Telemundo.. I need Pigskin to come over and translate for me.. but what I do know is how excited they get when there is a GOOOOOOOOOOAL!!!. with the Argentina and Brazil games , those commentators , we’re on a Tater level high , with all of those goals.

    YHC appreciate all the pax showing update to help.me say goodbye to the 40s and prepare for the 50s. In what is becoming a Gridiron tradition for all of us Boneyard Expendables.. we started the Birthday Q with a shot of the Q’s choice.. today was Angel’s Envy Kentucky Bourbon. 7am.. time to mosey..

    As mentioned.. it’s World Cup season so we headed to the nicest pitch in all of the Westend… no gravel asphalt for YHC.

    Time to get to work. As Handshake said… we are going to Rawdog it. 1st exercise of the CoP.. Da Merkin. No helicopter.. no SSH.. no Arm circles.. and damn sure no scorpion kicks.. continue with warm up.. time for Sally Up/Down using squats as the exercise.. that’s a long damn song.

    Next up is 4 Corners.. or what ever you want to call it. 1st round chest exercises 10 each…2nd round Abs, 20 each..3rd round Legs 30 each.. Start at center 5 SSH. run to a corner. Do exercise run back to center. 5 SSH.. go to next corner. For chest we had: standard Merkin, Wide, Diamond, Carolina Dry Dock. Abs we had: WW2, LBCs, American Hammer, Heels to heaven. For legs we had Bomb Squats, Jump Squats, lunges, Sumo Squats.

    Circle up.. time for more music: Roxanne. Every time Roxanne is said you do an Irish sit up.. I think this is a made up Tater exercise but we go with it.. it’s a WW2 with and American Hammer at the top of the setup.

    We Kill some time with a round of 11s. From the touch line to the midfield using Merkins and WW2s..

    Time for last song on the Playlist…Thunderstruck. this sounded better in my head than in reality.. Plank Position for the entire song and when you hear Thunderstruck you do one Merkin.. we all modified at some point but stayed with it.

    Time to mosey.. over to the Blue children play area.. another soft mat area.. still no exercises on asphalt or dirt. Lol.

    10 minutes of Mary. Called every ab exercise i could think of.. messed the count a few times laughing at the expressions Polly was making.

    Finish with a round of more Merkins.

    count us off.. 18 HIMs.

    Thank you Mr Roger for taking the pax out while I placed myself on the IR for a few mins..

    Announcements: 4th of July convergence at Gridiron. Come get your ass kicked by the Boneyard boys. We may all be RESPECT but that just means we have more practice than most.

    Summer tour still rolling along.

    NMS: Another year in the history books. Thank you guys for being there with me.

    SYITG!!

    John (Gypsy) Boles

  • Flex Friday?

    18 came out to Satan’s hill and with a host of PAX getting their tour stamps, Satan’s Hill had to be on the menu. According to the Pax member who arrive mid run up the hill, here is what transpired.

    Triple check #1 : With Coupons: Curls, Bench Press, Runner up the hill.

    #2 Runner to bottom of hill, Skull crushers, Squats.

    #3 Runner to bottom of lot. LBC’s Overhead press.

    Ring of fire with coupons. Assorted exercises.

    Time was called

    YHC took us out in prayer.

  • Amble On

    Pretty much a perfect morning today. It was 70 and sunny. F3 workouts on Saturday mornings set the tone for the rest of the weekend. Eggs, bacon, toast and coffee all taste better afterward.  Great to be out there doing hard things and joshing around with the HIMs. It’s a blessing, really.

    Mosey to the tennis courts.

    SSHs, squat jacks, copperhead squats, jazzercize, helicopters, arm circles, dead man hang, cherry pickers, imperial walkers, merkins, scrunchy frogs, wife stretches, butterfly stretch, some other stuff too

    Dora. Runner around the perimeter of the tennis courts and back. 100 chain smokers, 200 shoulder taps, 300 flutter kicks.

    Medium mosey to the pavilion in the woods. Tripple check. Runner there and back. Dips and step-ups on the benches.

    Mosey to the concessions stand.

    10 dirty hookups, 20 hoe downs, 20 decline merkins.

    10 dirty hookups, 20 hoe downs, 20 incline merkins.

    10 dirty hookups, 20 hoe downs, 20 HRMs.

    Mosey BTTF. 10 burpees. 10 squats. Time called.

    July 4th convergence, 7 am @ Gridiron.

    Prayers for Pierogi’s friend, early forties, had a stroke recently. Thanks given for our able bodies, our health, and our other innumerable blessings.

    Thanks for joining me, fellas. Make it a great day and weekend!  

  • Juicy Humpers

    This beautiful morning at Bon Iron had 6 weekend warriors starting the day on a good note, including an FNG carrying a bag of juice,

    Warmerama

    Started with a mosey around the AO, FNG still carrying the bag of juice. Circle up in the big field for:

    • Ukrainian Soldiers
    • Helicopters
    • Side Straddle Hops
    • Imperial Squat Walkers
    • Mountain Climbers
    • Merkins
    • Plank Jacks

    The Thang

    Part 1: Home Run Derby

    Bag of juice left at the big field, we headed to the baseball field. Line up behind home base, all doing the same exercise while the next in line ran all bases. Upon return to home base, that runner switches to the next exercise. A little awkward as the Q worked out some kinks but the PAX made it happen. Probably better as a triple check.

    • Lunges
    • Merkins
    • Squats
    • WW2s

    Part 2: Four Corners (Prostitute Style)

    Mosey back to the bag of juice, four corners setting was the small field between the fences. Ranger and FNG particularly enjoyed the monkey humpers, first time for both.

    • First Corner – 25 Monkey Humpers
    • Second Corner – 25 LBCs
    • Third Corner – 25 Carolina Drydocks
    • Fourth Corner – 25 Lieutenant Dan’s

    Part 3: Burpee Countdowns

    None in the PAX were at No Toll on Tuesday so the Q felt no shame in repeating the countdown.

    • Start at one fenceline: 10 Burpees.
    • Run across the field to the other fence and back.
    • 9 Burpees… and so on.

    Ran out of time around 2 burpees and mosey’d back to the flag.

    COT

    FNG named Capri Sun given the contents of his bag. Safe travels to Scram, heading to England today.

    Good Stuff

  • Fun & Games with FNGs

    Two FNGs joined the PAX for fun and games in the (not so dark and cold) gloom.

    Warmarama

    -the usual stuff

    The Thang

    -Mosey to nearby church parking lot for peaks and valley exercises. Polar bears, lunges, and squats.

    -Mosey back to Munford for a deck of punishing playing cards. Partnered up, threw some kettlebells into the mix, did a variety pack of muscle toners.

    COT

    -Announcement: home run derby is soon, but no one could remember specifics

    -New fella #1: Ryan aka “Cosco” (sneakily self-titled?)

    -New fella #2: JD aka “Cauliflower” (“Big Baby” was the runner up)

    -Prayers for swimming pool safety.

    -Genesis 1: God gave man dominion over every living thing.

    -1 Timothy 6: God provides us with everything to enjoy.

  • Gooooooaaaaaalllllll!

    4 part time members of the USMNT took a break from World Cup activities to enjoy a Co Q with Chap and House. Here’s what went down

    YHC started off with Warmarama with several exercises in cadence but quickly remembered this is the lounge and switched to OYO.

    Pulled out the soccer ball and goal. If a goal is made 5 burpees, if its missed, run a loop around the parking lot and do 30 of an exercise. No goals made…

    Mosey over to Twin Team and Chaplain takes over.

    Mosey up Twin Team stopping at mailboxes for exercises.

    Mosey back down Twin Team and Chaplain throws the Q back to YCH

    Back at the school for more attempts at making a goal.

    Name/Numbers/YHC took us out

    To finish, each Pax attempting a goal could choose what we would do if the goal was made or missed. 3 out of the 4 chose running and burpees. Chairman of the Board of the Lounge chose dead man hangs. Great workout and even better convo over coffee. #Juneteeth.

    Thanks for letting me lead,

    House Party

  • it must be summer, where have all the HIMs gone?

    four gazelle showed this morning for a run, no que on the sheet so we decided to do the bro-code run, 4.68 miles covered on a drizzly humid morning.
    for coffeteria we decided maybe we would go to Starbucks near Tunnel vision to meet up with some of our other brothers, only to find out just tater posted and he didn’t stay for coffee. The four of us had coffee at Starbucks with interesting conversations about generational differences between now and the past. Looking forward to gypsies 50th Q tomorrow.

  • Buehler, Buehler, Anybody, Anybody…

    Tunnel Vision was lonely this morning, with only 1. But I continued the 55 theme with:

    5 Burpees at each light in the tunnel (25), 4 Corners of 25: Dips, WWIIs, Calf Raises and Squats with 5 Burpees in the center.

    Picnic tables for a Lindsay: Dips and Step Ups. Some Abs: 55 WWIIs, 55 American Hammers, then 55 of a mixture ofHeals to Heaven/Irish Hammers.

    Back through the tunnel for: 5 Burpees, 10 Irish Hammers, 20 Merkins, 25 Heals, 50 American Hammers.

  • It’s not Cadence, it’s Contemplation

    13 seekers heeded the call. Playlist, check. Sunrise, check. Cool summer breeze and a guided meditation, also check.

    Warmarama on the hill, Bernie up and do some reps (downhill facing mirkins, downhill facing LBCs, downhill facing plank jacks), mosey down then Bernie back up to make sure we saw the colors on the horizon.

    Mosey to the circle for a triple check Coachella style with some Slayyyyter blasting. Jump squats, WW2s and timer on the loop.

    Around the bend for a Pigskin special, wall sits with Muhammad Alis, Balls to the Wall, donkey kicks, repeato x3 with dirty hookups on the back end. Last Call “did not sign up for this.” True, but we were born into this life and must walk the path of destiny laid out for us. Even if it involves Australian mountain climbers.

    To the amphitheater for some box jumps.

    Then – 15 minutes of guided meditation by Ram Dass. Cool breeze on our skin, sun in our eyes, birds in the sky, nothing but breath and breath alone.

    Mosey back to the flag for COT.

    It is certainly an age of distraction in the current day’s attention economy. The hardest it has ever been to focus, to listen to something real, to find the breath and find peace. The ultimate challenge. And for just a few minutes this morning we were locked in, bro code with the breath. It was a beautiful thing, thank you for being there and for just being.