Category: Richmond, VA

  • Birthday Q – 38 Reps

    16 roadies came to check out the Birthday Q at the Alamo this morning! YHC turns 38 today, therefore 38 was the repetition number we went to, and it was at that moment that I realized 38 is getting up there! During our warmup a group of women dog walkers cat called to us then picked up their pace when we invited their husbands to come join. Here is how it went down:

    Warmup mosey up the hill across from the alamo and back to the parking lot for the following exercises: SSH, Copperhead Squats, Deadman Hang (C/R/L), Knee to Chest (R, L, Both), LBCs, Merkins

    COP 1: Partner up for some full body horseshoe action. P1 performs 38 reps of the called exercise with cinder block while P2 performs called cardio exercise, switch roles and then partners take off carrying the block to the opposite side of the parking lot after each round for total of 6 rounds. Cinder block exercises consisted of OH Press, Curls, Skull Crushers, Chest Press, Russian Twists and Single Leg Squats. Cardio exercises consisted of Mountain Climbers and SSH.

    COP 2: Triple Check on the grassy hill behind the Alamo – P1 Dive Bomb Merkins, P2 Lateral lunges, P3 (Timer) Bear crawls up the hill for 5 blockees then run back down

    COP 3: Returned to Horseshoes as mentioned in COP 1 with cinder block exercises consisting of Anterior Raises, Preacher Curls, Dips, Incline Merkins and Windshield wipers over block. Cardio exercises consisted of Alabama Prom Dates and Ball Dippers.

    Numbers, Names, Announcements (Breaking Bread open in May – See Q sheet to sign up), Grow Ruck Events May 3-5 – See Slack for details, F3 RVA 10 Year Pediatric Cancer Awareness Convergence Sept 21 – Please consider donating and sharing the link to help raise $10,000 for Team Brightside – Team Bright Side | Donately

    Prayer Requests – Swoop recovering from being under the weather, All PAX fighting injury/illness, Safety for kids with 1 month left of school.

    Pleasure to lead you gentlemen today. I appreciate all of the well birthday wishes! Have a blessed day!

  • Lugubrious* merkins

    *slow, mournful, sad

    5 guys got up this morning to kick it off the right way on a glorious morning.

    COP — DQ, helicopters, flutterkicks, LBC’s, Freddies, IW, rosalitas,

    Lugubrious merkins —
    1 merkin, 1 squat
    5 seconds down, 5 seconds up merkin
    5 squats
    10 seconds down 10 seconds up merkin
    10 squats
    15 seconds down, 15 seconds up merkin
    15 squats
    20 seconds down, 20 seconds up merkin
    20 squats
    25 seconds down, 25 seconds up merkin
    25 squats
    30 seconds down, 30 seconds up merkin
    30 squats

    dora
    100 step ups
    200 dips
    300 SSH

    4 corners
    10 WW2
    20 Am Ham
    30 LBC’s
    40 Flutterkicks

    10 Donkey kicks, run to 1st island
    15 donkey kicks, run to second island
    20 donkey kicks, run to third island

    some stretching

    numbers, names, announcements

    So many times we try to do our exercises as fast as we can. Lugubrious merkins were meant to slow us down today.

    Peace out
    Opus

  • Breaking Bread for Birthday Weekend

    YHC’s birthday is tomorrow, and man was it a gratifying gift to be able to cook dinner for 11 residents at The Daily Planet. I took the time to allow my daughters to help with the grocery shopping, cooking and delivery of the food. I explained to them the small blessings of life that we take for granted each and every day. We truly are blessed and don’t appreciate all that we have, but being able to provide for those that don’t have much, if anything really makes you take a step back and opens your eyes. YHC and 2.0s cooked up some Cheesy Muenster Chicken & Cheddar Broccoli Rice as well as picked up Chocolate Chip Cookies and Lemonade to take to Breaking Bread. I think my 3-year-old said it best when she said “Daddy, when them are done eating all of that food, can we go take them more? I liked that!” Yes mam, yes, we can! Thank you for the opportunity to share my birthday weekend with the breaking bread family at The Daily Planet. Count your blessings, appreciate the little things and hug your loved ones! See y’all tomorrow at the Alamo my 38th Birthday Q!

  • Thunderstruck

    Sixteen men started their Friday off by taking on Satan’s Hill. We kicked things off with a mosey up and down Satan’s hill, followed by SSH, Don Q’s, Cherry Pickers, LBCs, and Merkins.

    Next, each of us grabbed a rock to run with for a set of 11’s in the parking lot that included squats thrusts, and skull crushers.

    Afterward, we partnered up for a Dora, pushing through 100 Merkins, 200 squats, and 300 LBC’s while alternating running to the top of Satan’s hill. 

    We wrapped up with some tunes: “Green Sally Up” w/ squats, “Thunderstruck” w/ burpees, and a second round of “Green Sally Up” w/ Merkins.

    My VQ was both an honor and a humbling experience. Thanks to everyone who came out and pushed themselves. I’m looking forward to the next one 

  • Gridiron’s baby is 48

    11 PAX came ready to rock in the far West End. Some were getting ready for the big convergence on May 4th at Dogpile. Some are getting ready for the Whitesnake Bluegrass next week. So much to do! So little time!

    COP: The normal Fireman Ed special: DQs, DMHs, merkins, FMs, ACs. Seymour says now I will show up. Head to field.

    Cumulative exercises with 10 HRMs, 20 WWIIs, 30 Carolina DDs, 40 jump squats, 50 LBCs. Mosey to side of field.

    First round: wheelbarrows across field, bernie back. Round 2: Bear crawl halfway across field run rest of field Bernie back. Round 3: Lunge across field, run back. Round 4: Broad jump burpees halfway across field, run or Bernie back. Mosey to benches.

    Elevens with dips and derkins. Mosey to chin up bar.

    Elevens with chin ups and 2 count step ups. I admittedly had to move to the jerkin bar because my arms are not super beefy. Mosey to home base.

    Triple check with wall sits, elbow plank and run around the parking lot. Finished with American hammers, heels to heaven and DMH.

    Grow Ruck with convergence at Dogpile on 5/4. there is an upchuck led workout for those who think sleep is overrated at 6. For other folk, meet at Dogpile before 7. No workout at Gridiron on 5/4. Bluegrass festival on 5/4. Park at James River High school and a shuttle will take you to the beer, I mean bluegrass, See Whitesnake for details on the festival. Prayers for those participating in Grow Ruck. Stay safe.

    It is the draft which gives Jets and Commanders fans hope. And then week 1 hits and hope then evaporates. We shall see. By the way, Gridiron’s youngest participant was 48. We are oldish but we are mighty.

    Fireman Ed

  • 3 Potatoes

    Bulkhead warmed us up and started with some Triple Checks at the playground. Surf N Turf had us do some 4 corners at the basketball court. Yard Sale had us do some suicides at the basketball court followed by some boat canoes in the parking lot that had some heels to heaven mixed in for fun. Numberama, Namarama, announcements and Surf N Turf took us out with a prayer. SYITG

  • The Fitness Test

    2 Early birds got up and got some worms in another edition of Premature Acceleration. Rosie was looking to test our fitness in preparation for Grow Ruck next week. Did a little warm up run, then 2 minutes to complete 40 hand release merkins, then a quick mosey to rest up to do 50 WW2s in 2 minutes. Then the final test before the TWO Bootcamp Beatdowns was to complete 2 miles in 18:30.

    Glad to see Rosie come out and push us with this fitness test. Both PAX passed just barely, and were the only ones to complete the Big Rig Brick today! (Premature Acceleration, Morning Wood, and Rocknroll)

  • Failure to Lead

    12. I mean 11 strong pax showed up for a rare Lockjaw Dogpile sighting. Full mosey to the second circle. COP and all that stuff.

    Triple Check 1 – Lunge to the stop sign and back, HRM, and butterfly sit-ups.

    Trek on the down the hill, but wait! A homemade implement of woe was placed along the way. A rotating rof so everyone gets a turn with upright rows.

    Down the hill and to the pumphouse continuing to the end where historical trivia was doled out at Washington’s Arch. Triple Check 2 – run the trail loop, box cutters, and monkey humpers. The 7 deer who came across us were curious and confused by our display.

    Up to the base of the pipeline for Triple Check 3 – run the pipeline, flutter kicks, and carolina dry-docks. Long mosey up the steep hill and back to the flag.

    Oyster took us out.

    Coffee was excellent today, both in the numbers that turned out as well as the lively discussion. Upchuck joined us, which was great to see!

  • The “Ruck Friendly” Bootcamp was actually kind of an A-hole

    As the miles have stacked up over the last few months via GTE training, YHC thought a “break” from said rucking might be nice. Wrongo. The goal was to strengthen some key muscles in preparation for GTE next week via “ruck-friendly” bootcamp activities. But it turned out it wasn’t that friendly… as expected, all 10 HIMs absolutely crushed it. Pierogi caught the tail end of the following 0600 beat down…

    • Warmarama
      • Arm Circles while waiting for the 6
      • Ruck Shuffle around the loop – 140-150BPM tunes
      • Stop 1 – F3 Principles with Plank/merkins
      • Stop 2 – Name the Pax with plank/merkins
      • Stop 3 – 25 OH Ruck Press IC, 40 Bent Over Rows IC
      • Various bernies and side shuffles through the trails
      • Ruck Shuffle to pull up Bars area
    • THE THANG
      • COP 1 – Triple Check
        • Run to sign and back (Timer)
        • Deadman pull-up Bar Hang
        • Plank Shoulder taps
      • COP 2 – Triple Check
        • 50 Calf Raises (timer)
        • Split squats
        • Inclined spidermans
      • Ruck shuffle to the landing
      • 15 Ruck Front Squats IC
      • AUDIBLE! DTH spotted some posts that had been exhumed from the Rockwood grounds. These “lollipops” had a solid cube of concrete footing on them. Perfect for partner presses!
        • 10 OH Lolli Presses IC, switch ends, repeato
      • Ruck Shuffle to Picnic Tables
      • COP 3 – Triple Check at Concession
        • Run down stairs, Bernie up hill (Timer)
        • Picnic Table Lunges
        • Inchworm Merkins

     Broke it off a little early to catch our breath before Pierogi’s BARN BURNER. Great mumble chatter and a lot of rumors going around that Wet Bandit and Melville will be joining for GTE 47 🙂 Thanks for joining boys.

    -State Farm

  • Name An Exercise

    6 Davillians enjoy a great morning for a workout

    This how it went down

    Warm Up – Parking Lot Tracers

    Mosey to to the blacktop

    COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, AL Prom Date, Scorpion Kicks, Alternating Shoulder Taps, Arm Circles

    THANG

    Pole Smokers – 2ct Flutter Kicks while PAX holds 6 inches. Got through 3 rounds

    Mosey to the football practice field

    5×5 – Bear Crawl 5 yards, complete 5 Merkins, rinse and repeat 5 times. Crawl Bear 5 yards, complete 5 Merkins, rinse and repeat 5 times

    Tire Flip – 2 groups, flip tire do the baseball fence and back

    Mosey to the softball field

    Touch The Bases – Run to check base including home with increase Squats by 5 up to 20 squats. Rinse and Repeat with declining the bases and squats from 20 to 5

    Mosey to the hill behind the tennis court

    Jacobs Ladder – up to 5 Burpees and finish at the top of the hill

    4 Corners – Using the tennis courts; 10 Merkins, lunge, 20 WWII Sit ups, backwards run, 30 2ct Freddie Mercury, lunge, 40 SSH, backwards run

    Mosey back to the SF

    Mosey Set – While moseying back to the SF stop for 5 Pull Ups, a set up 20 dips/10 Incline Merkins and 10 dips/5 Incline Merkins, finish with Native American Run

    Wrap Up – Parking Lot Sprints with 70% – 100% speed

    1 MOM – Stretching

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Was great to Q DaPile again. With half marathon and 10K training this was YHC’s first bootcamp DaPile of the year.

    Our title today is thanks to Helix. During the hill time, YHC was going to call 11’s but was drawing a blank on exercises. Ask the PAX for an exercise and of course Helix calls out Burpees. Ok well Jacob’s Ladder instead then.

    Great 2nd F at The Local afterwards

    SPIT ON THAT!!