Category: Richmond, VA

  • Audible: A VQ Story

    Audible: A VQ Story

    Excellent showing of 21 and 1 FNG at The Alamo this morning to get after it for my VQ. I’d wager it would have been 20 and 1 FNG had I not bribed Hardywood with breakfast following EF Hutton’s beat down on Saturday at DogPile.

    Calls for ‘audible’ were heard throughout 11s @ Horseshoe and rumors have it that it was the boys from north of the river, however we’ll never know for sure… Unfortunately for them, I’m not a football guy despite my Texas upbringing, so we carried on to complete the set. No audibles at The Alamo. NOJ, please direct all toll reimbursement requests to @johnny-schroepfer on Venmo.

    Grateful for the opportunity to lead this group of men this morning and feeling overwhelmed by the familiar faces and support of the PAX, especially the Love for Liv swag. Also, a huge welcome to Co-pay for joining us this morning. Looking forward to seeing you out there!

    Excellent start to the week, gentlemen!

    Here’s what went down at the Alamo this morning:

    Opening

    • Mission statement
    • Ask for FNGs 
    • Let’s get after it

    Warm up — @ The Alamo

    • SSH — 15x
    • Dead man hang — C, L, R 
    • Merkins — 15x
    • On your six — Roscoe’s mom
    • On your six — leg to chest, L/R

    Mosey to bottom of cul de sac by 3DD House  

    • Base for uphill run/sprints 

    Thing 1 — Triple check up the hill @ cul de sac

    • Navy seal burpees
    • Heels to Heaven 
    • Active recovery: Plank for the 6, recover

    Mosey up the hill to The Alamo 

    Thing 2 — 11s @ Horseshoe

    • Jump Squats
    • Run
    • Burpees
    • Active recovery: Plank for the 6, recover

    COT — @ The Alamo

    • Announcements — FNG, Welcome Co-Pay!
    • Prayer requests 
    • Futon closed out with prayer

  • By the light of the moon

    Seven candy starved regulars rose to the full moon to lighten up the areas darkest AO this side of the river. Weekend tales were spun as 5.30 struck. This is what was witnessed by the early morning walkers surveying the area.

    Introductions, disclaimers, motivational speaking and warm ups on the blacktop that including SSH, Dead Man Hang, Cherry Pickers, Shoulder Tap Merkins, LBC, Heels to Heaven completed with some stretching. Mosey to the well-lite corner to begin: 4 corners, lady of the evening style. 10 merkins, 20 WWII’s, 30 monkey humpers, 40 mountain climbers.

    Mosey up to the Field for Eye of the Hurricane: 4 stations, 20 reps each. After each station return to the center to perform 20 APD’s. Stations included pull ups, dips, donkey kicks, hanging V-ups.

    Mosey to the wall for Dora: 100 Hoedowns (Jack Lalines), 200 incline merkins, 300 LBC’s

    BTTVF for numbers/names/announcements. Splinter took us out with a quality message of reuniting with old friends.

    -Ruck planned 11/11 start at Twin Team to SOT and back. See Slack

    NMS: Ideal conditions for Hallows eve. Moon soaked AO was in prime condition with numbers spaces to remember the parking order. Well done this morning gents. Great way to start the week. Thank you for giving me the opportunity to lead.

  • Four Corners

    On a nice warm late October morning, 8 of us got together near the beastly Pickelballers of Short Pump. In honor of Dean Smith, we went on a four corners themed workout. COP: DQs (without Attila), DMH, HRMs, MCs, FMs. mosey past football field to curbs.

    Curb crawls to 3 down to 1.

    Four Corners 1: 10 burpees, 20 WWIIs, 30 2 count Mountain climbers, 40 SSHs. Mosey to Bus loop.

    20 pole smokers OYO Mosey to basketball court.

    Four Corners 2: 10 burpees, 20 V ups, 30 plank jacks – 2 count, 40 jump squats. Mosey to other side of bus loop.

    Bear crawl to 3 to 1. Mosey to front of school.

    Four corners 3: 10 burpees, 20 WW1s, 30 carolina DDs , 40 LBCs (without Jville). Mosey to nearby parking lot.

    Four corners 4: 10 burpees, 20 heels to heaven, 30 squats, 40 2 count flutter kicks. Mosey to front of school.

    Quadruple check: Donkey kicks, wide grip merkins, American hammers, and run around loop. 3 times.

    Mosey with squats to home base pavilion. Elevens with derkins and dips.

    Finish with stretching because some of us are old. Coffeteria was good with a lot of discussion on the Middle East. Pray for peace and help to those you need it. Enjoy the warm weekend.

    Fireman Ed

  • Dinner is on

    YHC and 2.0 made our way over to the Daily Planet to serve some deserving folks some food. Lasagna, salad, garlic bread, and cookies were on the menu. Not as many people as expected but they were grateful and happy for the potential of leftovers. Always a pleasure to serve.

  • Down the River

    Two watermen enjoyed the nearly non-existent current for a quick paddle. Upstream and back. The river was low with great visibility. Peaceful!

  • Back to Back…Mudslide style

    Yesterday at Satan’s Hill, the way i planned it went about as well as I could have asked for….today it was pretty damn close. A hard working group of 9 came out(1 FNG) decided what do I have planned for today? A little chat, then off to the races. Warm up: SSHs, Helicopters, Don Quixotes, Imperial Walkers, Copperhead Squats, Merkins and LBCs. The sun was rising up, time to mosey

    Part 1(little area in the woods): a mini Dora 25 Pull-ups, 50 Raise the Roofs, 100 Bobby Hurleys(run to the gate)

    Part 2(old school Dora): 100 Merkins, 200 Squats, 300 LBCs(run to the far side of the island and back)

    Part 3(Triple Check): Wall sits, Tricep dips, down the stairs(at the bottom 10 shoulder taps) run back up

    Part 4(Four Corners) 25 incline merkins, 50 walking lunges, 75 SSHs, 100 toe taps

    Final part: Something new(11 and 22) Dive bomber/Hindu merkins, bear crawl(later changed to run then bernie), kick throughs. 11 was for the dive bombers/hindu, 22 for the kick throughs. We got to 8-9(16-18)before time was up

    One final good burpee, announcements(the big one is the VQ for Yee Haw Monday at Alamo). If anything else see Slack. Count-outs prayer lead by YHC

    2 things: welcome Ian(Jiggy) to the group. He comes to us from Maine came out this morning did a great job we see him be a guide for a little bit till he gets more comfortable with everything. 2 this time of the year upcoming is tough for a lot of people(situations in life). It can be hard to open up(I am one of them) have others give advice or just be a friendly ear to listen. That little bit can help and also make sure to pay it forward to others when the time comes. Have a good weekend, be ready a little chill upcoming

  • Last Broga for October

    5 came out(Big Rig was already running, getting his mileage in) I was there on time as we got situated for a nice round of stretching out the body. We started with a little cat/cow, made our way into down dog then walked the feet up to the hands and rose up. A nice little flow was established including warriors, reverse, a little side angle. The new thing I added today was broken airplane/hood(started in a bird dog, then the arm and leg go out to the side, then back to the midline. Some nice pigeon, knees to each side(looking in the opposite direction), then finally sitting up and stretching out to finish.

    The warmer temps definitely helped getting loose. Today it is a true double dip so time for part 2

  • 29 Degrees and Snowy

    Having missed CSU parents’ weekend last week due to work commitments, YHC travelled north of Denver to spend the weekend with @Spinal Tap. What better way to start a Saturday in a college town than a beatdown in the snow with the gents of F3 FoCo at Twin Silos Park (AO: Abduction). Here’s how it went:

    Mosey to Pavilion for Warmarama: 90 SSHs, 45 Imperial Walkers, 25 Mountain Climbers, 17 high knees

    The THANG: Repeato the 90, 45, 25, 17 for four rounds of various exercises

    90: (copperhead squats, merkins, Bobby Hurley, sumo squats)

    45: (lunges, reverse lunges, step ups)

    25: (werkins, diamond merkins, Apollo Ohnos, called for time)

    17: (booyah merkins, jump tucks, something else, called for time)

    Mosey BTTF for numbers, names and COT.

    NMMS: Great time in the snow and glad to see that the HIMs of F3 FoCo are keeping my 2.0 coming back to the gloom! It’s pretty remarkable that you can go basically anywhere in the country and find some great folks getting after it at 05:30.

    Make it a great one!

  • Westbrocode

    5 Currahee stalwarts gathered for another Brocode run in reverse order on a warm day.


    Pigskin took us out.  Prayers for healing.

  • Costume Grab Bag

    Fourteen ghastly creatures, including the Joker and his brood of SOJ henchmen, emerged from the darkness seeking light but found only a series of horrid adventures.  Here are the terrifying Tales from the Crypt:

    Mosey over to the DogPile Graveyard

    COP (IC)

    • Ghost Jump Ropes
    • Goblin Squats
    • Zombie Soldiers
    • Scary Rockettes
    • Sweat Devils
    • Freddy Kruegers
    • Heels to HELL
    • Grave Digger Merkins

    Mosey to the street corner

    A Nightmare on Blanton Avenue

    • 2 Burpees per Lightpole down one side, back up the other

    Mosey to the Haunted Carillon

    It Follows

    • P1 – Murder Bunny
    • P2 – WWZs x 10 and chase P1
    • At exchange BOO-yah merkins x 10
    • Reverso and continue

    Mosey behind the Amphitheater

    Cocaine Bear Lindsay

    • 30/10-25/15…10/30 Boxcutters and Imperial Squats at each rim and in the valley
    • Bearcrawl down the valley and up
    • Crawlbear down the valley and back

    Grab Your Proton Packs and head over to the Amphitheater to face Gozer the Destructor

    Ghostbusters

    • Step 1- 1 Bench Kick, 1 Incline Merkin, 1 Box Jump
    • Step 2- 2 Bench Kicks, 2 Incline Merkins, 2 Box Jumps
    • To the top – Step 18

    Cross the Streams In Cadence (Plank-o-rama)

    Mosey to Camp Crystal Lake

    Friday the 13th (think Sharks and Minnows)

    • PAX moves across the lake by bearcrawling
    • Jason Vorhees (YHC) is the Thrasher (tag PAX while Bearcrawling)
    • Repeato until all PAX has been caught

    Mosey back to the Flag

    Mary

    Numberama, Nameorama, COT

    MOLESKIN

    YHC is an unrepentant Survivor and Halloween nerd.  Boom, perfect beatdown costume, much more forgiving that the polyester Antman suit or Joker digs, while far less embarrassing than the bunny and wolf ears, though not nearly as funny as Captain Hardywood Sparrow.  TClaps to the literal clown car from SOJ and classy move to leave the ghost flag at home.  Westhoe is savage and merciless and happy to take any advantage in the battle for CSAUP supremacy.  Soundtrack of the morning included tracks from A Nightmare on Elm Street, Friday the 13th, Halloween, Ghostbusters, Ghostbusters II, Gremlins, and we threw in Rockwell’s Somebody’s Watching Me, Thriller, Highway to Hell, and Crazy Train.  The Freaks Come Out at Night was on deck when time expired.  Grateful for this group and doing dumb things to keep it fresh and fun. #MFFFA 

    ANNOUNCEMENTS

    Yeehaw VQ at the Alamo Monday

    Food Ruck

    Healing for all in recovery or facing upcoming challenges

    Happy Halloween!