Category: Richmond, VA

  • Saturday Morning Wild Kingdom

    A bit of a chilly breezy morning brought out two runners and a solo bootcamper. The two runners showed up extra early to put in far more miles than the bootcamper could even consider running. The bootcamper forewent the COP for some quick simple stretches. The personal bootcamp went as follows:

    Mosey from the Atlee front parking lot to the bus loop between Chickahominy MS and Atlee HS. Merkins and LBCs followed by a brisk run around the bus loop. Rinse and repeat 5 times. Lunges across the sidewalk back to the Atlee front parking lot followed, interrupted three times with ankle touch deep squats and calf raises. The fun continued with a 1.5 mile jog and merkins at each speed bump (10). For the morning: 250 merkins, 200 LBCs, 200 calf raises, 100 squats, 75 lunges each side. 

    Somewhere along the way, a Speakeasy sighting occurred. The elusive wild creature was deep in his natural habitat jogging around for what this Q can only assume was 1,000 miles. There was also an Opus-on-the-loose sighting, crushing pavement underfoot without mercy.

    Legend has it, Speakeasy is still out there making the globe spin with each step. Opus returned from pounding out 8 miles and a mini COT happened at the point of entry at the Atlee front parking lot. 

    Namarama, numberama, COT, Opus saw us out. 

  • Fart Boxes Almost Prevail

    A slight chill in the air brought out two bootcampers while fart boxes trapped most of the rest of our F3 M’Ville bros. The beatdown went as follows:

    Karate style stretches and limbering followed by arm circles, helicopters, Don Quixotes, imperial walkers, Ukrainian soldiers, merkins, and LBCs started the beatdown. We then did 30 sec wall sit, merkins, and calf raises. Next came 45 sec wall sit, merkins, and calf raises. A third round included 1 minute wall sit, merkins, and calf raises. We then moseyed to the front parking lot to perform a triple check as follows: merkins, copperhead squats, mosey around the front parking lot. Rinse and repeat three times. Final mosey to the side parking lot brought us to a gut buster that went as follows: LBCS, flutter kicks, LBCs, scissor kicks, LBCs, full extension crunches, LBCs, Jane fondas, LBCs. Recover, stretches to end the beatdown. 

    Namarama, numberama, COT, Q saw us out. 

  • That’s gonna itch when it dries

    6 HIMs made their way to the Old Hundred to melt the morning frost with the heat from the kettlebell hell. Here what went down.

    Quick mosey to kick things off followed by SSH, Dead man hang, Don Quixote and merkins.

    The Thang: 4 corners, lady of the night style. Lt. Dans, WW3s, upright rows and skull crushers around the outer perimeter of the OHES parking lot. Short sides were farmer carries and long sides were running with kettlebell over head.

    Just enough time to finish with a triple check. Timer ran with their kettlebell while remaining PAX did calf raises and chest press. Time called.

    Numbers, names, announcements prayer requests, YHC took us out in COT.

    Welcome into the world Arya aka baby Cookie!!!!!

    Always an honor to lead you gents.

  • The Devil’s and Mudslide Playground

    Good morning…..70 and sunny(more like 25 and I thought I saw a penguin from the corner of my eye). A day like today, it allows me to try thingsv plus some gear I haven’t brought out in a while was used. It was just 2 of us((Broadway and myself). After a quick warmup(SSHs, Don Quixotes, Arm Circles, Imperial Walkers) time to get it going.

    The first notes from Cult of Personality hit, we were off and running. First part was a 5 exercise station, 3 times thru: 50 2-count battle ropes, 10/side clean and press with a 16kg/35 pound kettlebell, tire slams(10), 10 WW2 with a press(25 pound sandbag) at the top, and jump ropes(in brought 2, 50 with the regular and if you felt up for the challenge 25 with a 5 pound rope). After that down to the football field

    What was up next: how about sandbag drags with bear crawls(WTF). A 50 pound sandbag drag, reach back, grab a handle and pull thru. As it moves up, bear crawl to where the bag stopped switch hands. This morning one corner of the end zone to the other side, then turn back around. As the person is doing the drags, the other is running down to the end zone at the other end, come back pick up where they left off at. You have to remember, sand moves inside this requires everything from head to toe to work together so a challenge no doubt

    As time was getting closer, one final mini triple check: run up and down the hill with the sandbag on your shoulders, the other person does 10 incline Merkins, 15 tricep dips. We went back to the street, closed it out, loaded gear into my vehicle and called it a day

    This will be done again, hopefully with a few more people cause I could literally use 2( I’m have 4 sandbags ranging from 25 to over 100 pounds), what I can come up with will be fun plus the battle ropes fact in my head just now something for next time. I lead again Saturday at Rock and Roll, be ready.

  • Die Hard 2: Die Harder

    Ten strong this morning (including a returning Gypsy) suffered through my sequel to the Christmas time Die Hard workout. I like my themes and had no good new ideas, so why not do a sequel! It was clear many of the Pax have not seen this classic 1990 movie which is sad. It is a must watch.

    Before getting to the main dish, we hit the track and did a lap of indigenous people run/walk. Main qualifier was that we do it correctly-only one runner at a time or we would have a 5 burpee penalty. All was fine until Mr. Rogers wanted us to do burpees and broke the rules. We then ran to the top of Heartbreak Ridge for warmups: 25 SSH, 20 Hillbillies, 20 Merkins, 20 LBCs, 20 Freddies, maybe something else.

    Before you see a sequel, you need a refresher on the original. We did 10 down/up the hill runs to remind us what it was like to climb Nakatomi Plaza.

    Then a Die Hard 2 trivia question. No one knew the answer “Just the fax” so we did 5 more hill runs with escalating Burpees (1-5). We then worked on our flying skills with some Bat Wings (20 arm circles forward, 20 backward, 20 seal claps, 20 overhead claps–keeping the arms up at all times). We passed the flight test so took a break from Nakatomi Plaza and went to the baseball field for some partner exercises.

    One partner ran the bases, other did Squats (3 rounds) WWII (3 rounds) and after a successful Die Hard 2 Trivia question, we did it again with HRM (3 rounds).

    We did one last flight of Nakatomi Plaza and then hit the football field. We made two lines to create a runway for the planes running out of gas and ran to the 50, 5 burpees, high knees to the end, Bernie back and had time to do it again. One line was great, the other a mess but no planes crashed.

    Total of 2.1 miles today. Less miles than when Handshake got us lost offsite down Shane Road. Similar level of complaints.

    It was a honor to lead this morning.

    I will steal some quotes from the movie to express the opinion of the Pax:

    Whitesnake: You’re the wrong guy in the wrong place at the wrong time.

    Handshake: Story of my life.

    Lighthouse: Oh man, I can’t fucking believe this. Another hill, another burpee. How can the same shit happen to the same guy twice?

    Whitesnake: Yippee-ki-yay, motherfucker.

    “Die Hard with a Vengeance” coming to a AO near you, sometime in the future…

  • Late for Class

    According to the campus police who saw a 55 year – no wait! – a 58 year old man hurriedly running to class with a text book under his arm, the workout today looked something like this.

    We launched and did the isomer arrangement of the snake river route. 4s to the fork, 5s did the left fork of the serpent’s tongue, and 6s did both forks. There was a rucking option too, complete with good conversation.

    YHC took us out.

  • He can’t do Side Straddle Hops?

    YHC was still Downrange in Roanoke and posted at The Pain Train with 12 other PAX. Piney was the Q and started out with what was thought thought to be the standard Side Straddle Hops until Bundy pointed out that he does them backwards. It took YHC a moment of watching with a puzzled look, before realizing what that meant.

    After the standard warmarama we moseyed over to the fields for a Circle of Pain. One PAX would carry a Cindy to the light pole on the other side of the fields and back and call out an exercise for other PAX to do. Lots of exercises that will be coming to an AO near you. The final exercise was the Star Hop, which Piney was doing backwards as well. PAX got a good laugh watching this attempt.

    Bttf for names and numbers.

    Great PAX today! Looking forward to posting in the Noke again!

  • A Long 45 Minutes

    14 Scholars of the Morn, joined by a lost FNG, rose sooner than most of their Westhoe neighbors to converge onto the darkened lot of Tuckahoe Elementary. Fudd’s arrival signaled the start of the day so off we go. According to the Westhoe Ring cameras, here is how things went down…

    Mosey to the Church Executive Parking Lot for introductions, disclaimers and to welcome our new FNG. Warmups included SSH’s, DQ’s, Dead Man Hang, Jazzercise (with toe taps), Merkins, WWII’s & Freddie Mercuries. All is good, let us move on.

    COP #1: Mosey to the commoner church lot to collect some coupons. Only 3 block survivors, so lets modify. Triple Check is the call. Timer runs the lot, Flutter kicks and LBC’s performed by the partners. Rotate 3 rounds each.

    COP#2: Mosey to the bank parking lot for Love Lots. Partner Up. 1 person runs around the bank to catch the Partner from behind while Partner performs Bear Crawls for Round 1, Lunges for Round 2, Broad Jump Burpees for Round 3. Continue around the building until everyone performs all exercises 1 time. Front Running Bastards proceed back to starting point upon completion.

    COP#3: Back to commoner lot for elevating 4 corners. 10 merkins, then 10 merkins/20 squats, followed by 10 merkins/20 squats/30 imperial walkers, finally 10 merkins/20 squats/30 imperial walkers/40 APD’s. Everyone watch Handshake complete his thrusts, let us continue.

    COP#4: Return to now illuminated school lot for a 2nd triple check. Timer runs across lot then Bernies up the asphalt hill to fence and returns. Mountain Climbers and Monkey Humpers are the performed exercises.

    COP#5: Arrows. Mosey to the arrows. Bearcrawl to 1st arrow and perform 1 merkin. Lunge to 2nd arrow to perform 1 squat. Back to bearcrawl/2 merkins. Squat to next, 2 squats…..

    BTTVF: Still time for some arm circles, Michael Phelps, Dead Man Hang. Time is finally called. Names/Numbers/No Announcements. Upchuck took us out with some thoughtful words.

    NMS: Phenomenal turnout this morning at Hoedown. YHC had been fartsacking the last few weeks so signed up for the Q to ensure he could start the week strong. Thank you to everyone for joining. The clock seemed to be running a bit slower this morning as we were having so much fun. FNG Billy Surf lives nearby and stumbled upon us a few weeks ago doing stupid things at a ridiculous hour and decided to join in. Welcome and hope to see you back again soon. Enjoy the day off for some.

  • Long live the A L A M O

    10 Strong men including one FNG showed up to see what YHC had in store at the ALAMO this morning.

    Start off with a mosey and Warmarama- SSH, Dead man hang , helicopters, imperial walkers, merkins, flutter kicks , LBCs…..

    Mosey to the closest cul de sac for the start of the ALAMO workout

    20 A- American Hammers, 20 L- Lunges, 20 A- Alabama Prom Dates, 20 – M- Monkey humpers, 20 o- One legged merkins

    Mosey to the next cul de sac…repeat

    Mosey to the Endstone and repeated ALAMO with a twist . one exercise and then run to the culdesac next exercise then back to start for 3rd exercise…..until ALAMO was complete

    Mosey to next culdesac complete ALAMO

    Over to distaff….5 Burpees OYO….followed by grab a partner…one partner goes to one culdesac the other to the far culdesac….50 each of the ALAMO exercises switching culdesac after each letter. Great work with the cardio!

    Mosey back to the clubhouse with 3 burpees OYO at every cross street. finished up with some stretching.

    Welcome to D Ring…great work this morning. We look forward to having you back out there!

    Announcements- Meatball VQ wednesday @ the crossing, GROWRUCK

    Prayers for NTB, RUDY, COOKIE, MEATBALL’s family

    Thanks for allowing me to lead this morning…I am off to work on the mission statement now!

  • Miles walk and run; Interesting cases/careers discussed and blood spilled…

    Just another Sunday OTB. 4 2-legged runners followed our favorite 4-legged pace car for some flat miles (6.25) through Salisbury. We passed Draper’s house and sent some healing vibes his way. Heal that ankle up quickly brother.

    Coach OshA entertained us with some of his current cases. I think Boberry may be contemplating a career change but I’ll leave that to others to inquire.

    Poor Annie wore off some pads on her paws dragging Honeymoon around today. Tough work Annie. Heal up quickly girl.

    3 walkers solved all the worlds problems and shared tea bags afterwards…don’t ask.

    Another great OTB. Thanks guys.