Category: Richmond, VA

  • Enrique Iglesias

    If you Q, you can bring the music. We listened to Spanish, Beatles, Hank Williams, etc. Great to have Nightcrawler back, 3rd Saturday in a row!

    Disclaimer

    In the Pouncy Tract Parking lot for Warm up:

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 20 Copperhead Squats
    • Stretches

    Mosey to the school parking lot:

    • Stretch
    • 7 minutes of Burpees
    • Stretch

    Mosey to the courtyard behind the school for Triple Check

    • Partner 1: Timer runs down on sidewalk to the covered walkway and then over to the other sidewalk and back to the start:
    • Partner 2: Hand Release Merkins
    • Partner 3: Flutters

    Mosey to loading dock: 3X:

    • 20 SSHs behind the loading dock
    • Climb over the rails, across the loading dock and to the asphalt part of the driveway:
    • 10 Mike Tysons
    • Return to the back of the loading dock

    Mosey to wall in front of the school for:

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    Mosey to the benches beside the Gridiron for:

    • Bulgarian Split Squats and Derkins
    • 10, 9, 8, etc.

    Last 5 minutes for Mary

    • 20 Hammers in cadence
    • 20 pole smokers
    • 20 flutters
    • Brazilian Mind bender

    Much to Gomer’s disappointment, we quit about 2 minutes early.

    Announcements:

    Go Ruck May 4 weekend.

    Takeout: “Remember you are dust and to dust you shall return.”

  • Solid 7.25 workout

    7 dad bods…. Ready for another edition of Dogpile. LetsGo!!

    Warmarama:
    Mosey to Toll Booth parking lot (don’t be late)
    SSH, Imperial Walks, DQ, Cherry Pickers, Monkey Humpers, Jazzercise, Merkins, LBC, Flutter Kicks, Hello Dollys, Alabama Prom Dates

    Lamp Post Alley
    Run to the 1st lamp post = 10 Merkins, back to the start.
    Run to the 2nd lamp post = 10 Merkins, 20 SSH, back to the start
    Run to the 3rd lamp post = 10 Merkins, 20 SSH, 30 Squats, back to the start
    Run to the 4th lamp post = 10 Merkins, 20 SSH, 30 Squats, 40 Mtn Climbers, back to the start.

    Mosey to Love Hill
    Mosey up Love Hill – Bone Thugs leads the way with his head lamp.
    Stop – Bear Crawls.   
    Mosey
    Stop – Lunges
    Mosey
    Stop – Broad jump burpees.

    Mosey to the fish bowl
    Triple Check #1
    Runner to the top of the hill = 3 jump squats
    SSH
    Monkey Humpers
    Triple Check #2 – Other side
    Runner to the light pole
    Flutter Kicks
    WWII

    Mosey to the Amphitheater 
    Descending Dips then A little Mary
    American Hammers
    Pickle Pounders
    LBC
    13 count WWI
    Hip Slaps
    Heals to Heaven


    Mosey back to the Flag

    Numberama:Namerama
    Announcements:
    See Slack — GroRuck

    YHC Took us out!

    Thanks for letting me lead. Next week Handshake has the Q. No more hate! Let’s go!!!

  • KC CHIEFS – The Football Dynasty

    18 PAX endured a State Farm Q entirely focused on the GREATEST FOOTBALL TEAM OF OUR ERA – The Kansas City Chiefs! As a born and bred KC native – it has been a stupendous couple of years watching our team assert dominance as Super Bowl champs. Thanks to the R&R PAX for putting up with the following Chiefs themed beat down…

    • Mosy to Pickle Courts – too crowded – about face to Bball courts
    • Welcome – Disclaimer – Reveal the theme (State Farm reveals his Chiefs Jersey)
    • Mahomes Warm-up (15 reps of all)
      • Various IC Warmups
      • On your six – Ab Warmups
      • Big Rig unable to count 🙁
    • Plank up – F3 Mission, Credo
      • Chiefs are a great team – PAX we must know each other
      • “Name that Pax” – Name Pax to left
      • If you miss – 5 IC Merkins! A lot of merkins ensued
    • CHIEFS BANK – 1,000 reps
      • 2 PAX Bear Crawl around court
      • Rest of Pax – bank 1,000 total reps of each
      • C – crunches
      • H – Hurpees (8 ct. hand release)
      • I – 1-legged calf raises
      • E – Elbow Plank up downs (Hydraulic Planks)
      • F – Flutter Kicks
      • S – squat jumps
      • Great job to all! The Hurpees were absolutely savage
    • Mosy to Jungle Gym Area
    • Super Bowl 58 Champions! – 58 reps of each
      • Dips
      • Toe Touches (Penguins)
      • Partner Wheelbarrow Curls (1 pax in wheelbarrow, other Pax Curls his legs for reps)
    • Chiefs have won FOUR superbowls – 4 corners! (Escalator Style)
      • 10 No-Cheat Merkins
      • 20 SSH
      • 30 Hammers
      • 40 Mtn Climbers (Dbl Count)
    • MBTTF
    • Finish with plank and “name your PAX!” – did a little better – but still some merkins until time
    • Numbers, Names
    • Announcements
      • Park at back lot for future rock n rolls
      • Sunday 7am ruck
      • Wednesday Crossing + Women’s bootcamp
    • Prayers
      • YHC sending love and prayers to the KC community after the tragic shooting at the parade

    Thanks to this group for putting up with one FINAL weekend of gloating as the NFL Season finishes up. Everyone was a great sport! Props to Six Shooter for coming back out and diving head first into F3. YHC’s hip has been a bit tweaked lately so it was a nice excuse to focus on strength and in place reps today – upper body is smoked and my cup is full. SYITG!

    -State Farm

  • Friendly Philadelphia

    4 PAX, led by LegKick, roamed from Central to West Philadelphia to visit the Palestra. Apparently it’s one of the oldest basketball venues still in use. 4.7 miles covered on the snow and slush covered sidewalks with some pain stations looped in. The people out in Philly at 630 in the morning are much nicer than those out at 630 pm.

    Onsite coffeeteria post workout.

  • I was on Baywatch

    Visiting my parents in Wilmington NC and made my first downrange visit to Baywatch. Flight Nurse was the Q and 20 strong (including 3 FNGs) got to enjoy a beautiful morning on the beach.
    We started at the basketball courts for warmups and the ran halfway to the beach for more exercises. Then we ran to the beach and did 11s (merkins and plank jacks) and then a combo of bear crawls and crabwalks. To make it interesting, the beach is under renovation and there is a 3 foot round pipe across the entire beach (to add sand). A sand hill got you over the pipe but it added elevation to all the workouts. BTW, Crabwalks on the beach should be illegal. We then ran back to the AO. Total of about 2 miles running back and forth to the beach.

  • Rock & Ruck & Roots

    Nine GTE HIM’s battled the muddy root-infested trails of Rockwood successfully managing to traverse 3.6 miles in 52 minutes without a single root trip up. Thanks to Mudslide for guiding the way. Enjoyed hearing more of Rodeo Clown’s story. Keep training fellas! Next opportunity is tomorrow 7am from Libby Market! Let’s GO! 🔥💪 ~DTH

  • The Sky was lit up this morning…

    9 Satans hill veterans and 1 FNG came out to see what YHC had in store this morning… Here is what went down.

    Mosey up satans hill and over to Wilson’s Cul de sac for Warmarama- SSH, Imperial walkers, helicopters, merkins, freddie mercury, lbc

    11’s from the cul de sac to the top of the hill with merkins and squats

    dora across farham with 100 merkins 200 sumo squats 300 LBS ( all this work while watching the starlink satellite train pass by in the sky)

    triple check @ the top of satans hill – arm circles ( compliments of oyster) and merkins- timer ran down 4 mailboxes

    time for some satans hill suicides- starting from the top of the hill we did suicides – 5 burpees at every turnaround

    Finished it off with a ring of fire- 10 various exercises 10X

    announcements- GROW RUCK Prayers for the families of 3 Doors down, Rudy and NTB

    Lastly welcome to WebstUR! looking like a veteran out there already. thanks for joining us and looking forward to seeing you out there again soon!

  • Found those Topeka dudes.

    After no shows Wednesday. I tried again with success. BTW bringing a nasty Merkin variant to a post near you. Very new Pax. Good dudes.

    Here is copy and paste of the backblast:

    BACKBLAST!:
    Date: 2024-02-16
    AO: #ao-Top City
    Q: @Jack
    PAX: @Bob Ross, @Mudflap, @Ultra Crunch, @ Heist
    Count: 5
    Warm-Up: Side straddle hops and stretching
    The Thang:
    25 count of:
    Prisoner Squats
    Shoulder Taps w/alternating Knee
    LBC’s
    Single leg RDL Left & Right
    OH Press
    Bicep Curl
    1 min Skull Crusher, R & L
    Mercan 2 Step
    Run
    Repeat
    COT:, @Bob Ross, thankful for freelance work, full time employment, @Mudflap-Finances, @Ultra Crunch-Maintain positive thought patterns, @Heist- safe travel home.

  • Just a little EMOM

    4 manly men showed up at Twin Team for our daily sausage fest of exercise and debauchery.

    Warmarama – SSH, Jazzercise, Helicopters, Dead Man Hang, Copperhead squats, Ukrainian soldiers, Merkins, WWII’s.

    Thang: Head to the benches for an EMOM. 5 exercises called then over to the parking lot for 3 sprints. 50% / 75% / 100%. The 5 set EMOM + sprints was repeated 2 more times.

    Mozey over to the parking lot for some ab work. Various exercises called during the last 5 minutes of the workout.

    Announcements a plenty – most importantly, we’re putting the Oyster’s paying lunch back on the calendar for March 29th. Get your wallet out Oyster, you cheap SOB. You haven’t paid yet!

    YHC took us out.

    A beautiful morning at Twin Team.

  • Lulu Ruins Coffee

    Unsure if part of the route actually existed, five men sought the truth while one did his own thing.  Here’s where they went:

    The Route

    • Cross Pump to Old Prescott
    • R on Glen Eagles
    • R on Bridgehaven
    • L on Burnside
    • L on Pump
    • R on Crowncrest
    • L on Brookmont
    • L on Cox to the tip and reverso
    • R on Ridgefield
    • L on Raintree
    • R on Windbluff
    • R on Willowick
    • L on Maremont and back to the Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    What appeared to be a pretty harmless route on paper, turned into a son of a b*tch of a route with almost all low-grade uphill.  Sincerest apologies to all.  By the end Lulu’s stomach was in knots.  So much so, that she ruined coffee and possibly Handshake’s backseat.

    ANNOUNCEMENTS

    • GTE – sign up
    • Hate Handshake while you still can