Category: Richmond, VA

  • That’s not a “U” if you cut through.

    YHC has taken his time to get to this point but it was my time to lead the PAX. Ready or not. 12 PAX including 3 FNGs joined us for the evening VQ. Heading into parking lot traffic we detoured to our first stop in the North Lot.

    Introductions, and then settles some nerves while doing Arm Circles, Ukrainian Soldiers, Alabama Prom Dates and LBCs. Time to avoid more parking lot traffic…

    COT #1: 11s around the North Islands. Cut Through if needed to keep up with the PAX. Hand Release Merkins paired with Squat Jumps.

    COT #2: Mosey to the Lower Lot, Partner Up and Dora. 100 Heels to Heaven, 200 Flutter Kicks, 100 LBCs. Lost FNG Sky Hook in the process who headed in for practice.

    COT #3: Mosey back to the North Island for some “Island” Crab Crawls. Last One does a Merkin and runs to the front. Then Reverse Direction.

    Finished Time with Dead Man Hang and Andy Dufresne, what a pairing.

    Thanks for all the support for this VQ. Turning it around in 12 hours to Q another with the SOJ.

    Announcements: GROWRUCK and find another AO during the week.

  • Love in an Elevator

    Ronnie comes in hot to the AO with the Aerosmith song blaring. Some Aerosmith video commentary that persisted in the COP and off we went for this lucky 11.

    Grab blocks and mosey to the small triangle park. Warm it up with the usual and roll to the point for Triple Check. Partner 1 runs to the light and back. Partner 2 does bench press with the block and partner 3 does Monkey Humpers.

    Next up, a multi-set variant of Doras.

    Evolution 1 – Each partner does 3 sets of 10 behind the head tricep curls. In between sets, perform a series of ab exercises.

    Evolution 2 – Each partner does 3 sets of 20 overhead presses. In between sets, perform a series of ab exercises.

    Evolution 3 – Each partner does 3 sets of 25 hip thruster swings. In between sets, perform a series of ab exercises.

    Evolution 4 – Each partner does 3 sets of 20 curls. In between sets, perform a series of ab exercises.

    Evolution 5 – Each partner does 3 sets of 6 burpees while slalom jumping the block side to side. In between sets, perform a series of ab exercises.

    Back to the flag for some Mary. Señor Frog took us out.

    Coffee afterwards remains a highlight of day with great conversation around the variety of topics one can only be there to witness.

  • Light and Easy

    YHC awoke to a string of bailouts on Slack for the MOT run I signed up to Q, I guess those hill repeats will wait for another time. With Wedding Singer and Greenbow ready to hit the streets we headed out on a group choose your adventure route.

    Route – Woolridge and around the Midlo Mines Lake, through the park to The Grove, up to Coalfield and home. We got back just in time to see Ponch complete burpees 999 and 1000 from OC and DKs SOT workout. Excellent to catch up with Wedding Singer who is trying to relocate to the 23113 and has plans to resurrect River Run. He’s got local real estate scouts DK and OC on the lookout. Greenbow pushed our pace for the last mile or so when Singer and I started chatting too much, thanks GB.

    Oyster’s Payin’ Lunch is back on the books for 3/29 – plenty of time to put it on your calendar and for Oyster to save up.

    Ruck training is plentiful, see slack for details. Come join, you may like it enough to sign up for GrowRuck.

  • 999 Burpees, 1000 Burpees!

    Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session???

    WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start.

    Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline merkins.

    Thang 2: Various exercises down the parking lot. Mr. No Gloves started to complain about his hands getting beat up on the pavement so DK thought Inch Worms were a good idea. Nice. Alternate called and off we went with lunges, squats, broad jumps, bunny hops, etc.

    Thang 3: 5 sets of 10 WWII’s followed by a run up and down the steps. 4 sets of Heals to Heavens- up and down the steps. 3 sets of Merkins – up and down the steps.

    Over to the school for some Hoedowns/Donkey Kicks and then back to the flag.

    Announcements: Grow Ruck and Oysters Paying Lunch making the come back on March 29th at Rusty Taco.

    Ponch took us out.

    Absolutely fantastic to hang out with Ponch this morning. DK appreciated the Cap One therapy session and YHC enjoyed the laughs.

    Backblast Title – you had to be there.

  • F3 Tampa : Pirate Invasion AO

    5 Tampa PAX, 1 FNG, 1 DR Tallahassee PAX, and 1 DR RVA PAX converged upon the Tampa Convention Center. Here’s what happened :

    Warmarama : SSH, Don Q’s, Peter Parker’s, Cherry Pickers

    THE THANG :

    11’s up a huge set of stairs in back of convention center : Started with 10 Merkins at the bottom and 1 leg lift at the top 

    Mosey to nearby bridge 

    Line up : Pax at the back does 3 Burpees then sprints to the front while the rest of the PAX bear crawl. At the top of the bridge, stop 

    On the way back down bridge, 5 Derkins at every other bench 

    Mosey to smaller set of stairs on the side of convention center 

    Partner Up for 3 sets of the following : Partner 1 does Toe Taps at the bottom while Partner 2 runs to the top and does 10 Star Jacks (Basically a Squat Jump flaring your feet out to the side when you jump up)

    Mosey BTTF

    Mary consisting of LBC’s, Dollie’s and Rosalita’s

    DONE

    Numbers, Names, Maverick took us out

    NMMS : Small world of F3. Warden started F3 in Tallahassee this past August so I caught him up on how I started there and he told me what’s changed. Thought I would see Major Payne today who moved down from F3 DC The Capital to Tampa but he probably had work. Good to see Cyborg and Maverick again who I posted with in October down here. And great to meet the other guys 

  • Leave no man behind… except latecomers… they have to catch up

    Eight freedom fighters of Southerly origins rucked the South Bank of the James from HFW to PP and back. NTB snoozed the alarm one too many times and escaped his fartsack 3 minutes before launch, texting “I can catch up.” With great faith, YHC replied “Yeah you can.” And perhaps with fear of loneliness as his greatest inspiration, NTB+50# ran/ruck caught the PAX before we reached the turnaround at Pony Pasture. TClaps! Good times and conversations had by all. GTE is just a couple months away! Let’s keep the ruckmentum going and get some more PAX registered. 💪🔥👊

    TONIGHT -🚨 VQ ALERT 🚨 – MEATBALL at The Crossing, 6pm kickoff, 401 N Parham Rd

  • Back with the Pax

    As promised.. No track at WTH for the 5 pax that came to get some good ole fashion run focused bootcamp.

    Ran over to the gazebo at the Goose lake. Did some standard warm ups with SSH, Toy Soldiers, Copper head Squats.

    1st round: Run the Goose loop back to gazebo then do 10 of each Derkins, WW2, Dips

    2nd round: Run the Goose loop back to gazebo then do 10 each of Incline Merkins, step ups, WW2s.

    3rd round: Run Goose loop back to the gazebo then do 10 each of Merkins, WW1s, step up knee ups.

    back to AO.

    Parking lot dash. All Pax did called exercise while one pax ran to end of parking lot and back. Called exercises: WW2s, Bomb jacks, burpees, merkins, Squats.

    Close out with COT.

    v/r

    Gypsy

  • Late to Party – Ruck on

    YHC Came in hot for a Ruck walk just past 5:30…Runners already launched.

    With no other ruckers to ruck with…chose the Sancerre Route over the tracks and return. When YHC arrived back to the start was welcomed by 2 runners for this morning.

    Numberama/Namerama Phonics took us out!

  • NoToll Block Party

    A prime number of SOJ HIMs gathered in the NoToll parking lot eager for the low-cardio pump session YHC had teased the night before. Little did they suspect the pump they sought would come at such a high price.

    Mosey to the far parking lot, stopping at the bridge to pay the toll (10 incline merkins & 10 dips).

    WARMARAMA

    • With temps in the high 20s we have a quick intro and jump into fast-paced SSH, followed by various IC movements waking up the whole body.
    • Warm-up complete. Locate the eight CMU coupons behind the dumpster enclosure and carry them overhead, with arms straight, back to the basketball court.

    COP #1: Gorilla Complex

    • Line up the coupons along the baseline and partner up for 5 rounds of the following:
      • 8 Curls for Girls
      • 8 Standing High-Pulls
      • 8 OH Press
      • 8 Tricep Extensions
      • 8 Merkins (coupon on the ground off to the side)
    • While Partner 1 is completing the complex, Partner 2 bear crawls to the far baseline and back.
    • The objective is to hold the CMU the entire time while performing the complex until the merkins, working the upper body muscle groups continuously while moving around the center of mass.
    • Zero mumble-chatter, just solid work by the PAX. Those bear crawls kept our shoulders smoked the entire time.

    COP #2: Coupon Indian Crawl

    • Stack the coupons in the corner of the court and line up, on your six, along the sideline.
    • HIM closest to the coupon pile grabs one, performs 2 WWIIs, then passes the coupon to his right.
    • Repeato until all of the coupons are passed over, then get up and run to the end of the line to receive the coupons coming down the tracks.
    • Choo-choo, the pain train is rolling! It didn’t take long to find our groove as a unit and we circled the perimeter of both basketball courts despite Last Call attempting to divert the train down the center between the courts. In protest, he broke one of the coupons.
    • Mumble-chatter starts to pick-up as we turn the first corner and we realize how long this is going to take. Honeymoon reminded us he was cold about every five minutes.
    • After doing 2 WWIIs for 3/4 of the loop, we switched it up for 2 seated OH presses.
    • All-in-all this was about a 20-minute suck-fest. Great work!!

    Three minutes left so we march the coupons back to their resting place behind the dumpster and gather there for COT.

    Announcements

    • Meatball VQ tomorrow night (2/21) at The Crossing!
    • Off the book rucking at Huguenot Flatwater tomorrow AM w/ YHC and DTH. We have extra packs for anyone who wants to try rucking!
    • GROWRUCK May 4-6: You’ve heard about it. You know you should sign up.

    Prayer Requests

    • YHC is very grateful for the PAX lifting up my family in prayer and supporting us as we move forward from our miscarriage a few weeks ago.
    • Dr TryHard took us out.

  • Triple Triple Buster

    Three men showed up for a triple triple check on the hallowed grounds of the Atlee HS parking lot mixed in with a few other pain and gain exercises. We moseyed from the front parking lot to the cafeteria entrance of Atlee HS for a COP involving arm circles, helicopters, imperial walkers, Ukrainian soldiers, Don Quixotes, copperhead squats, and cherry pickers. We then commenced our first triple check as follows:

    IC merkins, IC calf raises x3, 30 second wall sit

    IC merkins, IC calf raises x3, 45 second wall sit

    IC merking, IC calf raises x3, 1 minute wall sit

    We then moseyed to the beginning of the front sidewalk of Atlee HS for our second triple check which went as follows:

    Lunges 1/3 of the way, IC copperhead squats, IC calf raises x3

    Lunges another 1/3 of the sidewalk, IC copperhead squats, IC calf raises x3

    Lunges the final third of the sidewalk, IC copperhead squats, IC calf raises x3

    At the end of the sidewalk, we arrived at the bus loop to perform our third triple check which went as follows:

    20 OYO merkins, 20 OYO LBCs, brisk mosey around the outer bus loop on the sidewalk. Rinse and repeat three times. 

    We then performed an Indian run back to the front parking lot of Atlee HS and performed a gut buster that went as follows: LBCs, full extension crunches, LBCS, Jane Fondas, LBCS, flutter kicks, LBCs, vertical scissor kicks, horizontal scissor kicks, LBCs. Recover. 

    Some totals for the morning beatdown: 120 merkins, 180 calf raises, 100 copperhead squats, 260 crunches

    Namarama, numberama, COT, Q saw us out.