Category: Richmond, VA

  • Buttermilk Trails & Dogpile COT

    Three men launched from just outside Belle Isle Park at 6a for a 2 hour, ~6.5 mile Ruck throughout the Buttermilk Trails. Morning temperatures were perfect for getting after it to start the weekend off right.

    PAX enjoyed a casual hike filled with banter and even made a mid-hike pit stop at Dogpile just in time to join Handshake and the PAX as they closed with COT. First bumps and welcomes from all at Dogpile before turning around to complete the remaining ~3 miles back to our starting point.

    Excellent view of the sunrise while crossing Nickel Bride and grateful for a morning of fellowship and Ruck training, despite YHC’s navigation abilities (Thank you AllTrails).

  • Exploring New Ground: Brett Saberhagen Edition

    With the names of mid-1990’s MLB all stars filling the air……..22 strong hit the streets of Rockwood Park. The following is a brief summary for your viewing pleasure:

    To the Basketball Courts for Warm-Up:

    Ukrainian Soldiers, Monkey Love Makers, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddy Mercuries, Hand Release Merkins.

    On the baseline for Butt Kicks, High Knees, Karaoke, Jumping Herpees, Bernie Sanders.

    Mosey to the Side Road and partner up:

    Partner one crab walks – partner two runs to the sign and back, then takes over crab walking. Greatly underestimated how long that road is.

    Mosey up to Hull Street and gathered the PAX. One the way back – Gorilla Munch (??), Walking Lt. Dan’s, 75% Sprint.

    Cut through the woods to the area behind the Dog Park for a Triple Check: Run to the fence, Bernie Back – Jump Squats – Heels to Heaven.

    Beside the Dog Park: Another 75% Sprint;

    Mosey to the Nature Trail, stopping at the Picnic Shelter: Dip Challenge. PAX does dips until someone hits 100 (Mudslide).

    Run up the trail – stopped and did a Ponch style bear Crawl through a large mud patch.

    Mosey down the trail to the Lake. Polar Bears back up the trail to the paved path.

    One the way back, stop for Carolina Dry Docks Challenge. Dry Docks until someone hit 100 (Hermie).

    75% Sprint up the parking lot. Mosey back to the basketball court.

    3 minutes of Monkey Humpers until time is called.

    Numbers/Names/Announcements/Prayer Requests

    Hardywood took us out with some powerful words.

    Final thoughts:

    What a great morning! Amazing weather and lively mumblechatter. Hardywood was in the zone today. We welcomed a Downranger from Kansas City (Never2Late) who did the workout with no shirt – what a stud. Welcome anytime!

    Lots of events coming up including Grow Ruck and related training; and The Frozen Triangle. As always – check Slack for details.

    SYITG

  • Aliens…Special Forces?????

    The morning started early in Big Rig’s world. He was getting his mileage in joined later by Boberry and Hardywood. After a while the ruckers arrived, 6am hit were took off to venture around. Big Rig was joined by State Farm, Posh, and Shaw-Shank during that time while we rucked anywhere from 3.2 to 3.4 miles depending on what you did at the end. Good mumble chatter about climbing and other topics plus with the lights around and the wolf moon you may have presumed there were withers aliens or training for the next mission to get a terrorist on the top 10 list.

    2 rucks tomorrow: Larus Park at 7 plus another one on the Southside in Chester(see Slack for details plus any during the week). We finished, a little break then those who stayed, 7am Rock and Roll!!

  • Herding Cats

    16 men gathered to see what Handshake had to offer and enjoy 53 degree weather and this is what happened:

    Traveling COP – Mosey from the Parking Lot across Boulevard and stop at various places. Each stop we did (2) exercises and moved on. We went down Shirley and took a left and made our away around the Lake into front of the Maymont Nature Center and end at the Maymont Nature Center Parking Lot.

    Triple Check – P1 Runs the Parking Lot Loop, P2 Squats, P3 HRM’s. At the end Bear Crawl to the start of the Parking Lot.

    Indigenous Peoples Run from the Parking Lot back over to Shirley Road and across the Boulevard and down to the bottom of Love Hill.

    Mosey back over to the bottom of the grassy hill and Bear Crawl up the hill then switch to Bernie Sanders and then Mosey the rest of the way back to the flag. EF Hutton clocked us at 3.5 miles.

    NMS – It was a great crew today. Good to see Nancy Lopez, Wilson, Fergie, and Bone Thugs at Dogpile. Also good to see Heist, Swoop, and Yeehaw who were doing a training Ruck.

    Announcements – Heading Place 10k Challenge starts February 10th, something else is going on with the Healing Place on March 16th, Grow Ruck Feb 10th? Grow Ruck Coaches training starts. Grow Ruck practice tomorrow (Sunday) at Stony Point/Larus Park at 7:00, meet at Trader Joes. February 10th Frozen Triangle at 0600. Breaking Bread – see Oyster/Slack. Oyster is challenging people to pick one of the days in the Birthday Month. Cheers to Chumbucket for doing Saturday/Sunday this month for Breaking Bread.

    Prayer Requests – Flatline/Flatline’s family with his son starting to drive

  • Hot Potato Beatdown

    3 runners and 4 boot campers posted today on a beautiful morning.

    Runners started early and got between 7 to 10 miles.

    Boot campers did a hot potato.

    Bulkhead Q – COP, mosey to bus loop for catch me if you can.

    Corned Beef Q – pole smokers, mosey to hill by football stadium for 11s

    Helix Q – Mosey to CMS playground for a circuit, mosey back to flag with stops in between for planks and other exercises.

    MoM

    Numbers, names, Opus took us out.

  • January Murph

    11 brave men took on the warm Jan. Murph Friday!
    Mossy to the main playground.
    10 rounds of the below with each round consisting of the following exercises.
    • 10 pullups
    • 20 Merkins
    • 30 squats
    After we completed the 10 rounds we headed back to the parking lot

    Strong work today!! Great to see the numbers slowly growing at Twin Team.

  • Why am I doing this hill again?

    I have a new idea, let’s do this route where we get to go up a Raintree hill twice and never go down it. We can also find more hills later as we run around in circles. Sound good?

    Seven of us followed my dizzying 4 different circles route without error and enjoyed ~4.5-5 miles while Blue Moon continued his comeback routine.

    There was one error, YHC picking this route.

    A good group at Dunkin’ followed. Looking forward to Pigskin and Gomer returning from Honduras and hearing about their trip.

    February has a few different challenging events for this group. Come join in!

    Feb 10: Frozen Triangle CSAUP starts at 6AM at Dogpile

    Feb 17: Oak Island Race-Blue Moon (10k) and Gypsy (Half) (along with others from F3)

    Feb 25: Bear Creek 10 Mile- Whitesnake and Upchuck (along with others from F3)

  • What month is it?

    Fireman Ed has done his fair share of fartsacking the last few months and so he said “If I Q I need to show up” and that he did. I couldn’t use the weather as an excuse since it was 63 at 5 a.m. With 8 in total we did the following fun activities:

    COP: DQs, helicopters, HRMs, MCs and LBCs (at half of Jville’s normal pace). Mosey to bus loop.

    Ascending exercises from 5 to 10 to 15 to 20. Went through sit and presses (Fudd and my least favorite), bench press, lawnmower pulls (which I call rows) and high pulls. We would traverse the bus loop while going through these with some lunges and rifle carrying throughout. Mosey to behind Mills G.

    Dora with 50 burpees, 100 curls for the ladies, 150 calf raises and 200 squats (work those legs for spring). Mosey to base. Bear crawls through some swampy grass, wall sits and donkey kicks.

    Finish with American hammers, freddie mercuries, and stretching.

    Prayers for those doing mission work in Honduras including Pigskin who is probably leading workouts, Gomer and Fudd’s parents. Praise for my older daughter getting into Longwood nursing early decision (may be old news now). See Slack for all events including the upcoming Grow Ruck in May. Do great things gentlemen.

    Fireman Ed

  • Don’t Let Doozy Lap Ya

    8 studs hit some track work for the win in the balmy spring weather. 

    WARMERAMA:

    Mosey to turf field and circle up on 50 yard line. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs, and a smidgen of Broga to tickle Last Call’s fancy. 

    COP #1 (and only)

    Affectionately called “Don’t Let Doozy Lap Ya,” all but one of us (shout out to DTH) succumbed. 

    Perform a set of exercises, then run a loop around the track.

    • 100 LBCs, 10 burpees, run a lap
    • 90 Flutter Kicks, 9 burpees, run a lap
    • 80 Mountain Climbers, 8 burpees, run a lap
    • 70 Freddie Mercurys, 7 burpees, run a lap
    • 60 American Hammers, 6 burpees, run a lap
    • 50 Scrunchy Frogs, 5 burpees, run a lap
    • 40 WW2s, 4 burpees, run a lap
    • 30 Rosalitas, 3 burpees, run a lap
    • 20 WWIs, 2 burpees, run a lap
    • 10 Plank Jacks, 1 burpee, run a lap

    MOSEY BTTF

    Stayed tight as a group since workout was a lot of you v. you.

    COT

    Counterama #8, Namerama, Announcerama, YHC took PAX out in prayer

    NMS

    Enjoyed the opportunity to lead you boys this morning. It was a good you v. you fight so keep that drive alive by showing up to F3. 

    ANNOUNCEMENTS

    Register for GrowRuck. And, attend a weekly ruck: Wednesdays 0530 at Huguenot Flatwater; Saturdays 0600 before Rock n Roll; Sundays (missing details).

    PRAYERS

    Prayers for DTH and Machismo’s travels, Last Call’s son, NTB’s growing fam, and anyone/anything else we were thinking about this morning but did verbalize. 

  • Amazon….Sleep…F3….Sleep

    Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of 2024)

    From Futon: less clothing equals moving faster. We were blessed with unseasonably warmth for January yet I basically changed the workout when I arrived. A WARMARAMMA to start:(SSH, Imperial Walkers, Ukrainian Soldiers, Nancersizes, Cherry Pickers, Copperhead Squats, Merkins, LBCS). A little left to our first spot where it was lighted for us

    Triple check: Step ups(Cookie then I did bench jumps up, with tricep dips and run to the last light pole and back)

    To the bus lot next: Ascending/Descending light poles start out 5 Lt Dan’s, 10 Diamond Merkins, 15 Alabama Prom Dates, 20 2-count flutters, 25 SSH. Then we descended each light pole taking one exercise off, at the final one a quick sprint to the end.

    5 quick sprints up the hill nearby, then mosey to the tennis courts for a 1:4 Merkin/Plank Jacks. 1 Merkin, bear crawl(Cookie has a little PTSD due to the hardest mile with these), 4 plank jacks. We got up to 6/24 I had one final thing I wanted to do

    First time in a good while for build-a-beast. 2 rounds with squats and WW2 turn back to the flag for a final stretch, close things out on time. Numbers, names, announcements and prayer led by YHC to close it out.

    There’s a Murphy workout tomorrow at Twin Team, Satan’s hill is open(I originally had it but needed to change). Good mumble chatter especially about a sock. Stay hydrated, also don’t get into a false sense with the warmth watch out cause this is weather that you can get I’ll if not careful. Keep an eye on Slack Saturday 6am ruck at Rock, and Roll plus Sundays different locations and perhaps during the week check the channels. Thanks to all who came out I will be doing things differently this year changes I have seen and will use but the intensity remains fact going to bring gear out I have. Have a good one see you next time