Category: Richmond, VA

  • No hate, no respect

    Seven feisty forty-somethings started their Valentine’s Day at First Watch. We did:

    COP: SSH, Upright APDs, Don Qs, Imperial Walkers, Merkins, LBCs, Scorpion Kicks, Pickle Pounders

    Mosey to back of church for Triple Check: HRMs, Heels2Heaven, & run lot and back. Then 4 Corners, Honeymoon Suite style: 10 Diamond Merkins, 20 Pickle Pounders, 30 Monkey Jumpers, 40 APDs. 2nd time around add 5 to each corner.

    Partner up and Wheelbarrow across lot and back. Then mosey back to FW lot with some stops for Burpees along the way. Dora 123: 100 HRMs, 200 Reverse Crunches, 300 Monkey Humpers.

    Finish with 3 rounds of 25 PLTs and some Pickle Pounders to finish at the end. YHC took us out.

    NMS: Solid Seven this morning at FW, with some regulars who were missed taking advantage of some early day Oral hygiene opportunities. Speaking of flossing Kubota needed some help with the Diamond Merkins connection, no wonder he is so crabby. YHC was happy to report that Fudd did not ask for clarification on any of the Qs instructions, that might be the F3RVA equivalent of pitching a perfect game.

    Coffeteria after was good as always. Enjoy your V-day men and happy toothbrushing.

  • Blame it on the Superbowl (DR in Topeka)

    Showed up to “Lion Heart” in Topeka this morning. Waiting….yup…no one is showing up

    I really can’t push myself to bootcamp solo. Plus, I feel like you look like Tyler Durden fighting himself as portrayed in the movie Fight Club. Hats off to Big Rig who did that regularly at 430 am.

    Knowing it was Wednesday, I did my own MOT. .https://onthegomap.com/s/r022457m

    Let’s see how “Top City Owls” on Friday goes.

  • Head Bangers Ball Valentines

    4 80’s want to be rock stars appeared from the Gloom with 2 runners that went their own way. According to the top 10 charts this is what happened.

    With speaker in hand and Poison starting us off Mosey to the lower bus lot for COP

    DQ’s, Helicopters, SSH, Imperial Walkers, Merkins, LBC’s, Dead Man Hang

    Mosey to the track before someone runs us over

    Track style four corners one of the PAX picks an exercise then rolls the dice to determine the number of times that exercise will be done on each corner of the track. Alice Cooper, Ozzy and Kiss were some of the bands that escorted us around the track 7 times.

    Mosey to the bottom of the stairs

    Partner steps, Partner 1 runs up and down the steps while partner 2 does an exercise Repeto 5 reps

    Mosey up the steps and to the side of the school

    15 Hoedowns (IC) run across the driveway to the benches 15 dips, repeto next set is 10

    Time was called BTTF

    Numbers / Names Greenbow took us out

    Prayers for Don Draper, twisted an ankle this morning

    NMS:

    YHC probably could have done a better job and made it a Valentines day themed beatdown but I really just didn’t think that through. DK had his eyes set on the sky this morning and pointed out all the things that we typically don’t even look up at. The Earth seems like a big place but in reality it is a tiny little spec on a God sized canvas.

  • Pump Park Party

    As the sun began to rise, five friends gathered at the trailhead, their breath visible in the crisp morning air. With determination in their eyes, they set off on their 3-mile journey through the winding paths of the short pump park forest. Along the way, they encountered their first challenge: 25 burpees—5 then run a loop (5x). That was Pigskins favorite. Despite the burn in their muscles, they cheered each other on, pushing through together.

    As they continued their run, they reached a clearing where they decided to incorporate a four corners exercise, twice over, adding a playful twist to their workout routine. With their silence echoing through the trees, they did WIIs, reverse crunches, squats and lbcs (10,20,30,40) and did it again with HRM, heels to heaven, American hammers and jump squats.

    Then they headed back and arrived at the bus loop. Undeterred, they rallied together and jogged around the loop twice, using it as an opportunity to reach a full 3 miles.


    Glad to have Centrum Silver visit from Roanoke. This was his first time at WTH having been to Circus Maximus on a prior visit.

  • Wet, Wild, and Wonderful, but PAX stayed dry

    5 Bermuda gloom warriors stormed the Bermuda Triangle after the storm the night before soaked the grounds of Goyne Park and Ecoff Elementary. Call YHC a softy, but getting soaked was not part of the plan. We made our way to the (covered) main entrance to the school for the standard warmarama.

    All performed in perfect cadence.

    SSH, Cherry pickers, Don Quyotes, Imperial Walkers, Arm circles, LBCs, Merkins.

    From there, we moseyed our way around the school to the basketball court where there was a paved covered area near a wall. YHC was thinking of doing a triple check, or a Dora but with an odd number of 5 I got a little lazy and just did a Dora without partners. Each individual PAX would complete the following,

    4 sets 25 Mike Tyson pushups

    4 sets of 25 Apollo Onos (Super Skaters deadlift) alternating legs

    4 sets of 50 Calf raises

    Running to the other end of the basketball court and back.

    Followed by one minute of the People’s chair

    Next we moseyed over to the school bus pickup area

    All PAX would sprint a lap around the lot and perform 5 burpees back at the start/finish mark. Repeato.

    Mosey back to the parking lot and to the (covered) picnic pavilion for some ground work, Abs! (my favorite)

    All performed in cadence.

    Start off with some Big Rigs (Alternating Single straight legged LBCs)

    Ric Flairs (I got this from E.F. Hutton but didn’t get a name for it) Heels to heaven with one foot over the quad of the other leg.

    Seated bicycles forward and reverse (ouch)

    Mosey back to the flag for 1 minute of stretching.

    Great to lead this group of men today. YHC hasn’t posted at Bermuda in a few weeks due to life happening and was happy to be back.

    Prayers for Florence, who’s mending his ankle after the Frozen Triangle, as well as other PAX needing healing. Also prayers for a coworker, who found out he may have some spots that could be cancerous.

    Announcements

    Of course sign up for Grow Ruck and check Slack for training Rucks.

    YHC is blessed as always for this group we call F3

  • While you were sleeping…

    6 intrepid SOJ explorers plumbed the depths of their own will to illuminate the narrow path to higher purpose. Many are the intentions of man, but only those who step into the arena find the opportunity to face and overcome themselves. These six HIM’s are preparing for victory, one soggy cold post at a time. Here was today’s ride on the pain train:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Close with Broad Jump Burpees across and Lunge back

    PAY THE TOLL:

    • Mosey out to the bridge and partner up
    • x30 Dips with feet held, each
    • x30 Cliffhanger Mericans, each

    COP #1: 

    • Mosey out to the tennis courts
    • DIRTY MCDEUCE
    • x4 Rounds, with x3 exercises per round, with x12 reps per exercise
    • Exercises were x12 Chain Smokers, x12 No Cheat Mericans, and x12 Ball Dippers (2-ct)
    • Bear crawl across tennis court between rounds

    COP #2:

    • Mosey out to the parking lot
    • OLD HUNDRED
    • x10 Rounds with a run between each round, with reps counting down by 10 from 100-10
    • Exercises were – LBC’s, Air Press, SSH’s, Mtn Climbers, Pole Smokers, Step-ups, Dips, ?something else, Incline Mericans, and Burpees

    Mosey BTTF:

    • x5 Minutes of MARY

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  

    “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.” Alan Armstrong

    “The heights by great men reached and kept were not attained by sudden flight, but they while their companions slept, were toiling upward in the night.” Henry Wadsworth Longfellow

    Announcements (SEE SLACK!)

    • Tomorrow/Wed 0530 RUCK from the Forge (Huguenot HS)
    • Wed 6pm NTB on Q at The Crossing
    • NOTE – if your M is looking for a fitness opportunity, there is also a WOMEN’S workout every Wed 6pm at The Crossing location (WEAG, 401 N Parham Rd) – led by a young lady who has a background with Burn Bootcamp. They’ve had 15-20 ladies every week. 
    • This Thursday, Cookie VQ at Timberwolf
    • Sat, 6-7am RUCK at Rockwood

  • Watch Out for that VooDoo Magic

    Twelve misty eyed pavement pounders y un perro gathered in the gloom to hear what was in store today. Luckily, everyone either saw the routes posted or payed attention as no one go lost. Even Hitch made his way back (eventually).

    The Route

    Numbers, names, YHC took us out.

    Moleskin

    Thanks to Saab for entertaining us with yet another slightly off-color joke.

    Unrelated Announcements

    • Ash Wednesday service at the mall tomorrow

    Have a great Tuesday gentlemen.

  • Waking with bated breath

    6 men arose from a warm fartsack to see what this weeks rendition of Heartbreak Ridge would have, and this is what happened:

    Longer than normal mosey, much to Attilla’s chagrin, to the Quioccasin Middle Bus Loop

    COP under the covered Loop with various exercises

    Indefinite Triple Check with a Run to the Shed by the Fuel Site, HRM’s, and SSH’s for the first 2 rounds, third round was a Run, with Squats, and LBC.’s

    Miscellaneous Wall Work to stay under the covered loop

    Mosey to the Blacktop for a 4 Corners: C1 – 40 SSH’s, C2 30 Squats, C2 20 Carolina Dry Docks, C4 10 Burpees

    Mosey to the Benches in the main parking lot – 30 Dips, and 10 Single Leg Step Ups. Bear Crawl back to the Flag to finish.

    Announcements – 2nd Lunch at Firehouse Subs at Innsbrook at Noon today

    NMS – We had a solid 6 of grizzled veterans who weren’t afraid to post on a cool, windy, wet day. Although we were all prepared to get wet, it didn’t mean any one of us actually wanted to get wet. Good thing for covered Bus Loops.

  • I was running by myself

    If a tree falls and no one hears it, does it make a sound? That is what YHC was wondering as he embarked on a solo run of 4 – 5 miles from Atlee High School through the neighborhoods of Rutland and Cool Spring Forest this morning. The only witnesses to YHC’s run were 2 ladies out for a walk and a guy and his dog. Interesting thing there was the dog was wrapped in glowing lights like a Christmas tree where the guy had none. The most surprising thing this morning. No rain. YHC expected to be soaked, but by the end of the run not even his hat was wet.

    Gotta Run!

    Phonics

  • Where is everybody

    Five Hoedown regulars showed up the morning after Taylor Swift’s boyfriend’s team won the Super Bowl wondering why it was so quiet across RVA. Realizing that no one had signed up to Q, a hot potato commenced.

    Oyster Q

    COP – Deadman hang, Squats, Don Quixote, Flutter Kicks, LBCs, Merkins

    Mosey down to the carpool drop off circle for modified triple check, aka double check. Timers run around the circle while others do Merkins and then mountain climbers.

    Faceplant Q

    Mosey up to pull up bars for a second double check. One group does 5 pull ups while the other holds plank on the wall. Rotate and then hold dip. The PAX did two rounds of this.

    Then, mosey back down to the smaller parking lot for 11s. One-count lunges and then merkins on the curb.

    Hitch Q

    Mosey to the bottom of Lindsay. Timers run up the hill and back while the others do lunges. One round and then bear crawl for second round and third round is jump frogs.

    1-800 Q

    At the top of Lindsey, YHC took over and called for 3 burpees OYO. Then, mosey back to the school for a round against the wall. Sit against the wall and do 10 air presses, then balls to the wall for a 10 count, then wall sits with 15 air punches, then 10 donkey kicks, and then wall sits for a 20 count.

    With a little time left, we circled up for some mary: Wilson’s wife, Fudd’s Wife (with left and right side high), Suzanne Summers (both sides), and Alabama Prom Dates.

    Numbers, Names and Pigskin took us out with a prayer he kept tucked in his pocket. As always, the mumble chatter was good and covered a wide variety of topics.