Category: Richmond, VA

  • Lucky Horseshoe for 2

    2 guys showed up for a long overdue Opus beatdown

    COP — All the exercises

    lucky horseshoe
    lap, 20 merkins
    lap, 20 merkins, 20 smurf jacks
    lap, 20 merkins, 20 smurf jacks, 20 WW2
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 jump squats, 20 plank jacks
    lap, 20 plank jacks

    50 calf raises, 20 dips, 20 donkey kicks

    Fun times had by two. Peace

  • Truck Stop

    11 country boys rolled up to the Forge Truck Stop to show off their lift kits and knobby mud tires treads. A few showed up in cars but expressed they’d be trading them in for pickups this weekend. 

    WARMERAMA: Mosey to bus loop and circle up. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs…

    COP #1: The BEAST – 6 exercises, performing 6 reps at 6 stops on the football field). Start at goal line, sprint to 25yd line and do 6 reps, then to 50yd line and do 6 reps, then to 25yd line in other side of field and do 6 reps, then turn around and come back making each stop. Hold Plank until six is in. Exercises: Rd. 1 – Merkins; Rd. 2 – WWIs; Rd. 3 – Walking lunges; ; Rd. 4 – Burpees; Rd. 5 – American Hammers; Rd. 6 – Jump squats

    Mosey to wall for a minute of People’s Chair. 

    COP #2: Build a Beast – Find a hill then: 5 Burpees, run up and back; 5 Burpees, 5 Scrunchy Frogs, run up and back; 5 Burpees, 5 Scrunchy Frogs, 10 Ball Dippers

    COP #3: Sprint for the Stars and Stripes – 75% sprint across parking lot to flag. Drop for 10 Americans at flag. Jog back to start line; 100% sprint across parking lot to flag. Drop for 10 Shoulder Tap Pushups

    Circle up for plank and 10-count of Mountain Climbers in cadence. MOSEY BTTF

    COT: Counterama #11; Namerama; Announcerama; YHC took PAX out in prayer

    NMS: Good crowd today. Inspiring to see so many men pushing themselves to be better. Glad to welcome FNG TIN MAN into our fold. 

    ANNOUNCEMENTS: Register for GrowRuck. Practice on Saturday at 06:00 before Rock n Roll. Or on Sunday at 06:00 at Forest Hill Park Stone House (ends 08:00). DTH will have a treat for those who show up on Sunday. 

    PRAYERS: Prayers for Marie (Machismo’s friend) and anyone/anything else we were thinking about this morning but did verbalize.

  • PI day hill training

    12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan….

    Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs

    11’s across the parking lot – Squats and decline merkins

    Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs

    after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite)

    Indigenous mozey with last person doing 5 merkins. mozey over to the wall for some wall sits and donkey kicks to finish off the party.

    announcements- GROW RUCK , LOVE FOR LIV event, Lunch on Oyster

    Prayers- Continues Prayers for Liv and family and praise to the pax for the prayers for swoops friend who is now back from brazil and recovering from the paragliding accident.

    Thanks for the opportunity to lead as always. Hope you all enjoyed some pie today!

  • KBs & 3.14

    Nothing like some KBs to start off your pie day.  Put in the reps, break a sweat and burn enough calories for some pie later on.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses
    • Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:
      • 50 tricep presses
      • 50 curls
      • 50 swings
      • 50 sumo squats
      • 50 high pulls
      • 50 lawnmower pulls, each arm
    • 4x check with the following:
      • Run
      • Overhead pulls
      • KB press
      • Column sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Got stronger and had some fun.  Always a great start to the day.  Hopefully we can carry this energy and joy into the rest of our day.

    God is good all of the time!

    Attila

  • Help the brother out

    TYA Q’d on this cold morning. Don’t remember what happened and vague on who was there. If you were there and are not in the PAX list, feel free to update!

  • Sammy the Dead Rat

    5 beefcakes + 2 walkers gathered in the darkness of 45MOM for a hot potato beatdown. Here’s what happened;

    Bodos: Mosey to the corner of Grove and Westmoreland. COP. Mosey down Commonwealth to the Soccer fields. Shoots and Ladders: run 2 trees, bernie back 1. 5 merkins at each tree. 2nd round: LBC. 3rd Round: Squats. Potato passed to Swirly.

    Swirly: Mosey back to the corner of Grove and Westmoreland. Grab a spot on a picnic table. 10 incline merkins, 10 dips, 10 step ups. 3 rounds. Potato passed to Señor Frog.

    Señor Frog: Mosey all the way down Westmoreland to Cary. 1 Merkin at each tree. Continue on Cary toward Commonwealth. 1 Merkin at each tree. Potato passed to Hitch.

    Hitchhiker: Mosey to the Pavillion. Grab a pole. 10 pole-smokers, 10 American Hammers, 10 Crunchy Frogs. 3 rounds. Potato passed to Anthrax.

    Anthrax: mosey back to the flag. FInish up with WW2s.

    Bodos took us out and shared his favorite childhood story.

    NMS: Great workout this morning boys!

  • 3 amigos

    COP

    Typical warm up exercises

    THANG

    short mosey, bleacher exercises, triple check, a long Dora followed by a ring of fire with a little Mary at the end

    COT

    Numberama namearama, prayers for bullseye’s grandma Gloria

  • We Call These Coupons

    An eclectic crowd of 17 gathered at WEAG for the last edition of The Crossing. 70 degrees plus and sunny made for a great time. The following is a brief summary for your viewing pleasure:

    Mosey around the parking lot, mixing in some Bernie, Side Shuffles, Butt Kicks, and High Knees

    Circle Up for the following: Copperhead Squats, Ukranian Soldiers, Don Quixote’s, Freddy Mercuries, Hello Dollies and Hand Release Merkins.

    To the curb for Hillbillies, Broad Jumps, Knee Pulls, Broad Jump Burpees, Lt. Dan’s, and Mario Jumps.

    Exercise One: Coupon Circuit.

    We had 17 stations, runner carried a ruck pack and ran to the front of the church and back. When they returned we rotated stations.
    1. Runner with Ruck
    2. Bear Crawl up hill
    3. Plank Jacks
    4. Kettle Bell Squats
    5. Agility Ladder (do whatever you want)
    6. Burpees
    7. Upright Row with Kettle Bell
    8. Hand Release Merkins
    9. American Hammers
    10. Jump Rope
    11. Dips on the curb
    12. WWII Situps with Medicine Ball
    13. Tricep extension with dumbbell
    14. Heels to Heaven
    15. Pick up YOKO and walk around or do something
    16. Jump Squats
    17. Forgot one

    We managed to make it through all 17 stations as time was called.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts: Great group tonight! Really enjoyed seeing some PAX who hadn’t been out in awhile. We have a great core of new members (Duracell, White Water, Birdman, Biodome, Barista and others) who continue to post regularly. Keep it up! It was also nice to see Cookie roll up from the Deep South. We managed to get our Lead Pastor (Shane/Stress Test) to try the group out for the first time! He was looking strong, but will have to be consistent if wants to keep up with his son (Birdman). Hoping that he will inspire others to give it a try.

    SYITG

  • I’ll do it

    Nobody signed up to Q so I volunteered. My suggestion was to go to the Parking Deck at Dave and Buster’s. I can take a short cut and the rest take the longer route. Which works out good, at least for me. After a few warmups exercises, we ran up one set up stairs, across the top level, down the other set of stairs, ran back up the stairs, across the top level, down the stairs and did 20 merkins. OYO. I completed 5 rounds and Lighthouse did 6 rounds. After that, we ran up the stairs and took the ramps back to the first level. Then Lighthouse and Whitesnake took the long way around the lake and Tonka and I did shorter way back to the flag. Lighthouse and Whitesnake had about 3.35 miles.

    When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. Marcus Aurelius

  • Any Day Now Clark

    9 Tuckahoe Natives and 2 Traveling Regulars made up a merry band of 11 sleep deprived titans of the morn in effort to make the world a better place. All problems were quickly solved and then forgotten but here is what will go down in chronicles of history.

    Timer arrived so short mosey around the church parking lot and back up to the brickyard for introductions and disclaimers. Warmups included DQ’s, Helis, Jazzercise (with toe taps), Dead Man Hang, Merkins, LBC’s, Dying Cockroaches, Suzanne Summers and APDs.

    Mosey back to church parking lot for a variety of triple checks. Round 1: Timer runs to vans and returns to find partners performing Curbside Merkins and WWII’s. Round 2: Same timer with Air Press Wall Sits and Heels to Heaven.

    Short Wosey to the VIP Church parking area to allow Kubota to hear the answer to his question to Swirly followed by 11’s . Donkey Kicks and Merkins. Bear Crawl between, lunge back.

    Return Mosey to brickyard for Mankillers that turned into 5 minutes of Mary (core concentration) followed by brief Broga session.

    Numbers, Names, Announcements (See Slack), Ronnie took us out.

    NMS: After weeks of traveling off campus it was YHC intent to remain close to home. Good mumble chatter throughout. Good to see the return of Bacon Bits, Swirly and Jack Sparrow for the 2nd week. Also nice to have Billy Surf branch out to other Tuckahoe AO’s. Great job by Ronnie taking us out with meaningful words after being put on the spot. Great work today fellas. Broga season will soon be upon us. Enjoy the slumber while you can.