Category: Richmond, VA

  • Sandy pushin us over 100

    8 gloom warriors took to the Rockwood trails for a 1 hour ruck training opportunity – today’s challenge were two sandbags, one 50 pounds, the other 60 pounds, which were passed between the PAX every 100-200 yards. For those of us already carrying 50+ pound rucks, we definitely went slower than usual also hefting the Sandies. McRib found us toward the end having enjoyed the surprise blessing of prayerful solitude. I appreciate this perspective – while he could have been disappointed to be unable to find the PAX for most of the hour, he instead embraced the opportunity as a blessing to get some quiet time with the Lord. If we look at life, no matter the hardships or frustrations, Jesus always provides a silver lining – we just have to maintain a Kingdom perspective to perceive it. As always, appreciate your company and conversation brothers. Yours, DTH

    #SOJ 💪 !!WHUA WHUA!! 🔥

  • Currahee Bro-Code

    9 pax showed up and finished together. It was the last Friday of the month meaning Bro-Code route.

    3 I/R did loops of the AO and 6 took off on a COT for a 4 mile loop.

    Thank you Pinto for taking us out in Prayer.

    All done! Let’s go get coffee and Donuts

    Would love to get more creative, but YHC has to get to work.

  • Discovering new areas and neighborhoods

    3 amigos from the Bermuda boys(Posh, Shaw-Shank and yours truly) decided to do a little rucking this morning(I needed something after the week I had). We took off from the lot, ventured behind the football field where there’s a trail with a bridge. The trail once it gets warmer will beat great spot for sprints and farmers carries cause it gradually goes uphill so the legs will get a nice burn. After that we were in a neighborhood that the homes were very nice(probably in that 400-700k range). Walking around the neighborhood, seeing a couple little dogs yelping early in the morning as they saw us, nice and quiet good mumble chatter about the neighborhood, weather, the guys NASCAR adventure this Sunday. It was a nice stroll as we made our way back, spotted another trail for future investigating.

    We returned, then we were figuring new things on our Garmin watches(Shaw-Shank had a Fenix 7, Push and I have the Instinct 2x solar). He and I received our Frosty badge for this morning, I will say we have a lot of things to still check out but when you can get a ton of battery life(right now I have 38 days left), I am sure the possibilities are endless plus wait as we get more sunlight and it fully charges on its own. 2.5 miles, we departed for our day ahead

    i encourage those to either go to Dogpile or come to RNR(do the single or double ruck/workout) weather will not be raining (finally no offense but I can train in it after a while though I don’t want to see anymore). I would like to come out more, yet it’s hard working at Amazon with the hours I can post 3-4 times(5 on occasion) I am content. I think I am allowed a little give since I average 6-8 miles on an average night(hit over 10 Tuesday) I still get movement in. I have the Q tomorrow at RNR(the mind had new things and variations plus make sure I bring the right speaker). Close up and enjoy the day time, see you tomorrow

  • Ruck Vs Warriors – Warriors Won It

    11 Warriors gathered at Satan’s Hill for a beatdown. This is how things went down!

    WARMARAMA
    Run to the neighborhood entrance and back from the parking lot.
    SSH, Donkeyote, Flutter kicks, Merkins, Arm Circles, Deadman Hang

    WORKOUT
    Round 1:
    Ten workout stations were set up with the various exercises. Runner wears the ruck and runs to the fire hydrant and back.
    Sumo Squats with the Ruck
    Merkins
    Jump Ropes
    Scull Crushers
    Curls
    Burpee
    American Hammer
    Mountain Climbers
    Side Straddle Hops
    Hand Release Merkins
    High Knees

    Round 2:
    Replaced some exercises with the ones below. The runner wears the ruck and runs to the second pick-up truck and back.
    Tricep Dips
    Lunges
    Alabama Prom Dates
    Ball Dippers

    Round 3 (Dora)
    100 Heals to the Heaven
    200 Flutter kicks

    Announcements:
    Oyster’s Lunch – noon – Rusty Tacos – Westchester Commons Shopping Center
    September 21st Special Convergence at Dog Pile for the 10th Anniversary of F3 RVA and Build the Awareness of Pediatric Cancer. Our goal is to raise 10K, and all funds go to pediatric cancer research and development. Futon and YeeHaw will provide more details soon.

    Prayers:
    Pray for the speedy recovery of Rosie.
    Pray for brave souls who lost their lives in the Baltimore Bridge accident.
    Pray for a happy and healthy spring break for kids and families.

    It was an honor to lead you all today. Cheers to many more workout sessions. Stay Happy, Healthy, Young, Fit, and Blessed!

  • Murph it.


    Bright and early, the Pax of Twinteam gathered to face the legendary “Murph” workout, a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. Heist, leading with vigor, set the pace for what would be a grueling yet invigorating session.

    We embarked on the Murph, partitioning the reps into a manageable rhythm of 5 pull-ups, 10 push-ups, and 15 squats per set. The goal was clear: complete 20 sets, pushing our limits and honoring a hero. The air buzzed with determination as we collectively powered through the repetitions, each set a step closer to the finish line.

    The sweat and effort culminated in a triumphant completion of 20 sets by each Pax, marking a significant achievement in the spirit of camaraderie and resilience.

    COT: In our circle of trust, we reflected on the legacy of Lt. Michael Murphy, an American hero who selflessly sacrificed his life during Operation Red Wings in Afghanistan. His bravery, epitomized in the “Murph” workout, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — all to be completed ideally with a 20-pound vest. Murphy’s story, portrayed in the book and film “Lone Survivor,” reminds us of the profound impact of service, sacrifice, and leadership.

    Moleskin: Today was more than just a workout; it was a reminder of the fortitude and selflessness embodied by Michael Murphy and all those who serve. Each pull-up, push-up, and squat was a nod to their enduring spirit and sacrifice.

    Announcements: Lunch today at Rusty Taco.

    Closing: As we disbanded, the glow of the rising sun matched the warmth of our solidarity and respect for the enduring legacy of Michael Murphy and his brethren in arms. Let’s carry forward the strength and inspiration from today’s Murph into our daily lives and actions.

    Prayers for safe spring break travels. Continued healing for Liv and Wildcat.

  • Whew — that was close!

    5 guys came out on a Friday to get their bodies moving. One almost ended up getting more than he bargained for.

    COP — plank jack merkins, arm circles, LBC’s, Freddies

    4 corners and a runner
    One person runs a nd relieves the first corner, etc.
    squats, LBC’s, dry docks, SSH

    11s
    1 WW2 and 10 jump squats

    Dora
    100 mountain donkeys
    200 squats
    300 SSH

    Prayers and Praises and then we were on our way.

  • My Middle Finger for Saturday

    Screw you Johnsonville!  Let me show you how to not get pneumonia while Q’ing in the rain.  Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • 13/7s – 13 exercises with 7 reps each except one exercise has 13 reps
      • Lawnmower pulls/each arm – 48 reps
      • High pulls – 48 reps
      • Curls – 48 reps
      • Tricep press – 48 reps
      • KB swings – 42 reps
      • Squat thrusters – 42 reps
      • KB lunges/each leg – 42 reps
      • Figure 8s – 42 reps
      • Sit ‘n press – 42 reps
      • KB hammers – 42 reps
      • KB presses – 48 reps
    • Mosey back to the parking lot for some stretching and COT

    Great work under the bus loop by the PAX today.  No laying in puddles or shivering from a cold soaking for any of the PAX.  Also good to have Bocelli join us in his first KB workout.  Hope to see you again soon! Great work all around.

    Many prayers today for those suffering from cancer.  Hopefully the hope that comes from the events of Holy Week are something all of us can meditate on and give thanksgiving for.  God is good all of the time!

    Attila

  • Rain Men

    3 were undeterred by the rain that stopped on time just for this Q :

    F3 mission and principles 

    Warmarama on tennis court : 20 SSH IC, 20 IW’s IC, 20 Ukrainian Soldiers IC, 15 Merkins IC

    THE THANG : 

    On tennis courts : Front facing crab walk across, Crawl bear back, lunges across again

    Mosey to other side of the school parking lot

    Sprint 3 times without stopping across the length of parking lot 

    3 more sprints with breaks in between

    Mosey to wall on side of the school

    Triple check : donkey kicks, navy seal burpees, timer runs across parking lot and back

    Triple check : merkins, one legged LBC’s, timer runs across parking lot and back

    Triple check : Alternating Punches in Al Gore, Alternating Straight Leg Kicks, timer runs across parking lot and back

    Mosey BTTF 

    Mary with American Hammers for 2 minutes

    DONE

    Numbers, Names, YHC took us out

    Announcement : Tuesday 4/9 at 8 pm SOJ Happy Hour and Leadership Meeting at Capital Ale on Midlo Parkway

    Prayers : healing for Rosie, Nancy, Draper, DTH’s FIL, Florence’s MIL

  • AI Signal for WDOG

    Hitch sent out the AI bot message and 6 regulars answered the call.

    Mosey to circle – warm up. SSH, squats, merkins, flutters, cross leg LBCs

    Carillon field modified beast – 1 burpee at each of the 6 stops in first run, 1 burpee and 2 WWII in second, 2 WWII and 3 LBC in third, 3 LBC and 4 merkins in fourth, pause.

    Mosey to far roundabout – Dora. 100 merkins, 200 jump squats, 300 LBCs

    Mosey to amphitheater. Increasing Irkin climb up steps., Return to AO start.

    Another beautiful morning at one of RVA’s finest AOs. Thanks for letting me lead gents. Good conversation with some old friends. Stay healthy and enjoy the ride.

    -Singer

  • Mothers

    10 men in the rain and the gloom with the tunes. Flagpole warmarama with the usual SSHs, DQs, Imperial Squat Walkers, etc.

    Mosey to the wall for the Pigskin special: wall sits (Muhammad Alis, milkers, Hoedowns), balls to the wall (hip slaps, Australian mtn climbers, toe taps) and donkey kicks, repeato x3 and finish with a dirty hookup.

    Down the stairs for a triple check: jump squats, dips and run the loop. Some minor grumbling about the rain so we moseyed to the club: Snuff Underground.

    Triple check in the dry: WW2s, plank jacks with the timer on the small loop. Then 11s across the short space: ball dipper and hand-release mirkins. The music was pumping.

    Mosey back to the flag to finish on time.

    COT: Prayers for Scram’s mom as she enters hospice. She does so in high spirits with characteristic personality. She takes those last few steps down her path and we are the ones who are left behind. Take today to honor the mothers in your life: they brought us in to this world, and our children into this world, they are truly blessed.