Category: Richmond, VA

  • 40-somethings Still Got It

    4 HIM rose to the occasion today and made it out for another exciting Timberwolf beat down. According to the opossum in the woods, here’s what went down…

    Grab a block and walk to the track. Left the blocks behind for a quick lap around the track into our warmup.

    Pyramids with blocks > Curls > Skullcrushers> KB Swings > Squats > Manmakers
    Did 10x each and 5x Manmakers. Run across the field (sideline to sideline) in between each exercise.
    Top of the pyramid did a quick lap around the field.

    100 Sprints x7 > Run 100M, walk back

    Did 5 manmakers for good measure and BTTF

    Good work fellas, glad to see us 40 year olds still have some wheels!

  • Fewer Complaints

    A crowd that continued to assemble through COP, building to 17.  Here is how this deceptive beat-down played out:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • Lucky bus loop, 15 reps of an exercise and keep adding exercises
      • 120 lawnmower pulls, each arm
      • 105 curls
      • 90 high pulls
      • 75 overhead pulls
      • 60 sit ‘n presses
      • 45 KB FK
      • 30 goblet squats
      • 15 KB swings
    • COT with YHC taking us out

    Good to get some KB work in today.  Fudd was nice enough to say he had few to no complaints.  I need to get more of those workouts in. 

    Continued prayers for Roger Roger’s, Handshake’s and Wojo’s families as they have loved ones facing death.  Grateful we can have a greater hope.  God is good all of the time!

    Attila

  • Journey to the Forbidden Lands

    70 plus and sunny for the latest edition of The Crossing. A rare off campus tour made for a memorable affair. Here is a brief summary for your viewing pleasure……………….

    Couple of mosey laps around the parking lot, then circle up for Warm-Up:
    Side Straddle Hops, Bruce Lee Punches, Imperial Walkers, Cherry Pickers, Hand Release Merkins, Freddy Mercuries, Hello Dollies, No Cheat APD’s, Karaoke, Bernie Sanders, Lunge Walk, Mummy Kicks. Might have missed a few.

    Mosey up Parham Road, and turn right into the first neighborhood. Running up the hill – stop at left side mailboxes for 10 WWII sit-ups, right side mailboxes complete 5 Merkins.

    On the way down: Left side mailboxes only – start with 5 jump squats. Add 5 at each mailbox. Worked our way up to 50. Ouch.

    Mosey to the grassy knoll for Flutter Kick Ladder. Pax lay down in a line doing flutter kicks. Man in the back bear crawls to the front and does flutters. We switched up to Freddy Mercuries and LBC’s towards the end. Worked our way back to the parking lot.

    Exercise three: 4 corners with Shoulder Taps, Carolina Dry Docks, Side Straddle Hops, Monkey Humpers.

    1 minute of stretching and that is time.

    Numbers, Names, Announcements, Prayer Requests. YHC took us out.

    Final Thoughts: Excellent effort by the PAX this evening! The hill descent proved very challenging and our legs were smoked. We got some odd looks for the neighbors as well. Glad I didnt call Monkey Humpers. The WEAG Women’s fitness group passed and someone kept yelling “don’t pull on your neck!” – SMH

  • Solo

    YHC was Solo again while MOT had a nice sized group for a run

    Merkins and American Hammers on the track

    BTTF

  • Don’t stay home this time

    6 studs showed up in the gloom to move some weight. With the Pax unknowingly jamming to 311 on 3/11, we set off to YHC’s neck of the woods.

    Route: From Einstein’s, cross Huguenot, past the library and bon iron, through the woods and onto the tracks, past the goats and the G-wagon (with trailer!) to YHC’s Casa for some brief stretch. Grab cindies and take the long way back to Einstein’s via McRae. See map in comments.

    With the few extra minutes knock out some step-ups onto the cindies.

    Announcements – See slack

    Prayer requests – DTH’s homeless buddy David trying to get on his feet.

    Coffeerama post COT – discuss Whetstone (Q Source) and the need for men around you to help sharpen you as you sharpen others.

  • Choose Your Own (Taint) Adventure

    A super six fought off the fart sack for the latest rendition of First Watch. While YHC contemplated which-choose-the-PAX- adventure would be picked today, YHC realized a there was an area that was recently teased, but hadn’t gotten the full exposure in quite some time. The Super Six returned to the Taint. With 3 PAX already limber from Broga, the PAX worked their way southward at the top of the hour.

    (mostly) Brocode mosey with various exercises along the way. Senor Frog nearly traversed the full route down Ridge but the ever growing familiar scent led him back on the correct path. 15 full minutes of a descent down Ross Rd.

    Quick COP of a disclaimer and broga positions

    The Thang

    Partner up for 2 rounds of Catch-Me-If-You-Can

    rotating exercises bear crawls, walking lunges and broad jumps with 10 Hand Release Merkins buy in for the chase

    ab exercises for the six at Ross and Culpepper.

    A Moving Lindsey, a Mindsey as was told to YHC, traversed the Pax further uphill all the way back to the triangle of Ridge and Westham. Smart suggestion by the PAX to push YHC away from Mike Tysons to standard merkins and Monkey Humpers.

    more Ab exercises for the Six

    Quick mosey back to the parking lot for 2 rounds of a triple check aka Senor Frogs Choose-His-Own-Adventure before a recovery stroll/leap/mosey back to the flag.

    Numberama, Namerama, YHC took us out.

    Lift up Roger Roger’s Father In Law and family, YHC (Mom’s surgery recovery) and Handshake M’s Cousin’s daughter who is nearing hospice. Please lift up the families and communities dealing with trying times.

    Reminders on Breaking Bread next month => Shouts to Salt Lick and Gumbo for spearheading March

    Thanks for letting YHC lead on a unseasonably warm morning. SYITG

    Wojo

  • No Bat Signal

    No Last Call, no bat signal, but somehow 3 knew that 60 degrees meant Broga. Dogs, Cobras, Cats, Cows, Scorpions, and of course ball lickers among other positions and movements were performed.

  • What “Chores” Do You Hire Out For?

    5 HIMs came out to The Woodshed to find perfect weather, a deck of cards and some chicken scratch on a piece of cardboard. Conversations ranged from soreness in our old age to how much bourbon/beer was consumed last night to hiring out for “chores” around the house that we/M’s don’t want to do. According to the sole toddler soccer cleat we found sitting in the parking lot here is how it went down:

    Warm Up: Mosey around the parking lot. Circle up for various IC exercises and stretches. Grab a coupon and circle up in the parking lot.

    COP 1: Deck of Cards Ladder Style: 1st PAX member pulls top card. PAX performs quantity of exercise for number and suite shown. If the next card is also a number card, then PAX performs 1st number card followed by 2nd number card. If the next card drawn is a face card, then this takes away the “ladder build up” of exercises and forces the PAX to run about the parking lot and return to perform exercises assigned to each face card. If Ace was drawn = 25 burpees. If Joker (2 total) was pulled, the member that drew the card was able to make the rest of the PAX perform dealer’s choice OR they could rescue the PAX from doing exercises. We had a mix of ladder build ups with our highest being a run of 5. 1 Ace drawn for a total of 25 Burpees, 1st Joker drawn negated any further Aces to be drawn (Hermey), 2nd Joker drawn and PAX was made to perform 7s across the parking lot with Decline Merkins and Burpees (Futon).

    Clubs = Carolina Dry Docks

    Diamonds = Diamond Merkins

    Hearts = Hammer Curls

    Spades = Squat Thrusters

    Jack = Plank Jacks x 10

    Queen = Double Count Freddy Mercuries x 15

    King = Double Count Flutter Kicks w/ block overhead x 20

    Ace = Burpees x 25

    Numbers, Names, Announcements (Fandango F3 2-year anniversary Q 3/16 at The Alamo, 3-Year Anniversary of The Alamo 3/30, Glow for Galactosemia 4/11, YHC 40th Birthday Q 4/29 at The Woodshed) Prayers (Wildcat with important scans today, Our country, for the toddler that lost his soccer cleat at The Woodshed).

    The time change doesn’t make it any easier to wake up and work out at 5:30 AM, but I appreciate you fellas showing up this morning. Keep spreading the word and lets get numbers consistently back up in the double digits for The Woodshed. Have a blessed day!

  • Boy it got hot fast!

    Great turn out this morning for WTH Cul-De-Sac run. We had a solid group come out to enjoy the summer like warmth. Here is the thang :10 cul de sacs: 15 merkins 15 LBCs in each. Made it back a little early so ran the bus loop, another round of merkins & LBCs, 11 rounds completed! 3.8 miles covered 165 merkins and 165 LBCs, good work from the pax. Check slack for happenings around the area. Prayers for those who are struggling in life both emotionally and physically. Happy Birthday to Saltlick tomorrow! Thanks for letting me lead

  • Pools will be open soon

    Finally had some warm temps for the Bermuda Triangle. That meant that Pool Boy came out of hibernation. Here’s a brief description of what the attack dog that YHC fought off while doing Freddie Mercuries witnessed.

    Mosey to the front of the school for the standard warmarama, with some commandos to finish.

    Mosey to the side of the school for some Penguins and Double Clutch Pole Dancers

    Mosey back to the disc golf parking lot for 4 corners with jump squats.

    Mosey lap around the track then back to the front of the school for another 4 corners with oblique LBCs

    Plank for 1 minute +

    Mosey to Taco Truck Hill for Sevens with Double Count Reverse Lunges, Bernie up the Hill and Quadruple Count Freddie Mercuries

    Back to the parking lot for Eye of the Storm

    10 Double Count Shoulder Taps in the Eye

    10 Merkins at each corner.

    Great to have Pool Boy back out in the Gloom.

    We had plenty to pray for