Category: Richmond, VA

  • Broga VQ

    6 men joined for a Hawt Potato Broga but Handshake kept the Q.

    We hit all the top stretches. Wilsons Wife, Fudds Wife, Ball Lickers, Scorpion Kicks, Inverted Scorpion Kicks, Calf Stretches. Top shelf material.

    Glad to lead my first Broga.

  • The GTE Ghost Haunts WestHo

    Nothing shakes a handsnake like the haunting groans of jorts-sporting ruckers handling huge wood. But by the size of his own tent party it was clear Handshake enjoyed every second of this morning’s SOJ/GTE Ghost Flag takeover. A new record was set as 25 HIM’s descended on First Watch, startling a few locals out of their shavasana meditation and tackling the latest GrowRuck Training regimen, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the parking lot and circle up (more of a rectangle to fit the small space)
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey over to the small park field
    • Circle Up with x12 Ruck-bearing SOJ studs alternating position with the ruckless WestHoians
    • RUCK CAROUSEL
    • Round 1 – Pass the rucks clockwise around the circle, each PAX completing an overhead press of the ruck before passing it to their neighbor
    • Round 2 – Sit down and rucks passed around the circle with each PAX completing a Sit&Press before passing the ruck – all encouraged to complete WWII’s while awaiting a ruck
    • Rucks put back on

    COP #2:

    • Mosey to the Church parking lot where our WestHo brothers were introduced to six of the finest logs in the land
    • Form up in groups of 4, each with a log
    • LUMBERJACK KILODORA
    • While stationary 2 partners hammer out 1000 reps, the other 2 partners shoulder carry the log around the parking lot and back to switch and continue reps
    • x100 Mericans
    • x200 Jump Squats
    • x300 Oblique LBC’s
    • x400 SSH’s

    COP #3:

    • Line up logs spaced out along center line
    • TRIPLE CHECK (same groups)
    • P1 – Standing Lunges
    • P2 – Monkey Humpers
    • P3 – Bear Crawl pushing log across narrow space and back 
    • This did not go as planned with the logs rolling too quickly on the pavement and nobody bear crawling
    • Return logs to trailer

    COP #4:

    • Mosey over to the church’s large brick patio and circle up in Plank
    • Drop to 6” and back up for declaration of each of these – F3 Mission, Credo, 5 Core Principles 
    • Remain in plank for 1:4 Escalator with shoulder taps and mericans – made it up to 4:16 before the Q called quits (50 pounds in the ruck makes these hard and it you can’t Q it, don’t do it!)
    • 1min to Stretch it all out

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #GTE47 💪 !!WHUA WHUA!! 🔥

    NMS:  Way to go fellas! Many thanks to the First Watch gang being good sports for the Takeover (tip of the cap to our Regional 1st F Q @EFHutton for posting the idea/challenge this month), and thanks to @Handshake giving up his Q. Also TClaps to the SOJ/GTE boys for showing up in numbers and putting out as always. There were hopeful doubts from @Kubota early on that SOJ wouldn’t have enough number to do the takeover, but there was never a doubt in YHC’s mind. In fact, we had a few guys who had originally HC’d unable to come last minute. YHC enjoyed bringing a little GTE training to the West End so more folks could enjoy a taste of what we’ve been doing to prepare for GrowRuck next weekend. Thank you ALL for your support! 💪🔥 Yours, DTH

    Announcements (SEE SLACK!)

  • Whole body deodorant

    2… no 3 …. no 4 guys showed up to lift some bell

    Here is what happened —
    COP — helicopters, DQ, IW, Denice Austins, tempo merkins, cherry pickers, dirty dogs, hillbillies
    ABC’s with legs

    escalator 1
    timer 20 KB swings
    mountain climbers
    jump squats
    Flutter kicks with KB
    repeato then run a lap

    escalator 2
    timer 10 burpees
    renegade rows
    lunges
    am ham
    repeato then run a lap

    lazy dora
    50 merkin rows (hold plank)
    100 flutter kick presses (6 inches)
    150 KB squats (al gore)

    Announcements and the like

    Go out and buy yourself some whole body deodorant!

    Opus

  • Extra Credit Pull Up Sesh

    2 SOJ insomniacs raised the bar, or rose to the bar for another 5am pull up session. We’re getting stronger and improving form as the Murph quickly approaches. May 25th at Rocknroll.

    We did some hollow rocks, a pull up pyramid, some EMOM sets as well as some toes to bar. YHC needs to work on the rocking motion for doing toes to bar.

    Glad to have State Farm come out and push me to get better every week.

    We decided to postpone our CSAUP for a later date to be named later.

    Be sure to come out for the Murph and Memorial Weekend tribute on Saturday May 25th at Rocknroll!

  • Marv Dropped the Mic

    Marv no postey backey blastey. Digit splint master b for credz.

  • No Backblast, Phone Was Erased

    A meandering route through ziontown and south ridge.

    Lockjaw needs data backup. Ping Splinter if you were here and want credit.

  • Did a Hurricane Blow Through?

    One weary traveler shook off the cobwebs of a hockey-filled evening to report for the latest edition of The Clinic. Conditions again held constant at 70 and sunny. According to the person obviously committing insurance fraud by claiming their Jeep Liberty engine hood was “stolen” from the hotel parking lot, the following might have happened.

    COP of stretching and SSHs interrupted by Omar reporting that the police were investigating a crime in the parking lot. Someone stole the hood from a car. Uh huh. Same guy had asked when he checked in whether the parking lot was monitored by cameras. You know, because a Jeep Liberty needs some serious security. No chance there was an actual theft in this parking lot, but so be it, YHC was off for a run.

    5-ish miles. No pit stops. Out to Broward and back.

    Number, name, and YHC took himself out.

    NMS: Good opportunity to meet the police on friendly terms today. YHC mentioned his workplace and the fact that he runs through the La Quinta parking lot. The officer was well familiar with the La Quinta. When you find yourself at the LQ, something is not right in your life. Amen.

    Announcements: A bunch of New Yorkers from Brooklyn choked last night. No amount of medical help could save them. 5-3 loss, with three goals given up in the final 3:20 of the third period. Epic collapse.

    Motto for the day: Get Right!

  • Raider Return

    Four men, two starting at 5:00 and two starting at 5:30 hit the roads for a combination of rucking, walking, and just a touch of running for YHC. 5:30 starters covered 2-2.5 miles through Giles. After numbers and names, No Idea took us out.

    It was great to get out there on a Tuesday morning for I think only the second time this year to catch up with Corned Beef. It’s always good to see Yardsale as well. It was even better that No Idea could get back out to join us after life had thrown a few curveballs his way.

  • Bermuda 911

    3 of F3’s Finest came out for a chilly morning to celebrate our brother Florence’s official acceptance into the fraternal order of police. Here’s what they did to celebrate.

    10-41

    The official 10 code for the start of shift. PAX performed 41 reps of 10 exercises including but not limited to Side Straddle Hops, Merkins, Chair Dips, Folding Suitcases.

    9-11

    Of course this is the emergency number to dial when in need of Florence to come to your rescue

    PAX would run 9 laps and perform 11 merkins in between each lap.

    Cops and Robbers

    1 PAX would be the cop and the others would be the robbers. If the cop catches a robber before the finish line of the 100 meter dash the robbers have to do 5 burpees. If not the cop has to do 5 burpees.

    10-42

    This is the official 10 code for the end of the shift. You can guess what happened here.

    Called it a few minutes early so we could indulge in Florence’s new diet. (Coffee and doughnuts!)

    Thanks for bringing the coffee State Farm!

    Congratulations Florence!

  • If a Bear crawls in the woods, does a Pax hear the gains?

    1st time as Q. Started with warmups: Side Straddle Hops, Arm Circles, Ukranian Soldiers, Don Quixotes, Imperial Walkers, Ballerina Toe Squats, Oblique LBCs.

    COP #1: (Basketball Court)

    DORA. 2 PAX Partnered up, reps of 100 merkins, 200 LBCs and 300 squats. Partner did the reps, Partner 2 bear crawled along one side of the basketball court, lunged on the second side and sprinted back on the third leg.

    COP #2: Bataan Death Crawl ( Playground)

    19 of us in a single file line bear crawling around the playground circle. Guy in the back of line did 5 burpees, tapped the guy in front of him then ran to the front of the line.

    COP #3: 4 Corners (Soccer field)

    4 corners at the soccer field. Corner 1 – hand release merkins, Corner 2- squats, Corner 3- world war 2s, Corner 4 burpees. Went around three times, increasing reps by 7 (7, 14, 21)

    Announcerama: GrowRuck coming up next weekend. Pumped!

    Thank you all!