Category: Richmond, VA

  • “Band” Halen

    PS…thanks to Purple Rain for the heading. Warning…this workout contains things that may be “painful” perhaps one where you want to come and try(read all warnings before coming to a Mudslide Q). A bakers dozen(13) came to the Southside, saw that I had the Q and wanted to see what did I have in store today. After a short warm-up(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Cherry Pickers, Merkins and LBCs). It was time for the main part…..

    Round 1:(Triple Check) Farmers Carry with the Cindies down and back, Incline Merkins, Thrusters with the bands

    Round 2:(Triple Check) Run down to the stop sign Bernie back up, Swings with the cinder blocks, squats with the bands

    For the remiander…..it was strickly bands with certain movements(first part skaters, next bernie runs) then finally why I enjoy the hill(if you have anything left, leave it all out). The hill was 20 seconds run, 10 seconds lunging, 10 seconds bear crawl you did that till you were at the top(extra bonus to State Farm for a double shot)

    Back to the flag, put away the cindies, circle up, count outs names and prayer led by YHC to close it out

    Lately I have been trying to figure out a lot of things(mentally and physically). Things have not been easy for me. I did lose my job at Capital On after nearly 19 years(let go) so in the process of looking for something new. It’s a huge thing to lose something after so long(hits hard) not only affects mentally but physically. I have this, it’s like a drug for me where I have to train so hard to help balance me a little bit. Do I struggle at times(yes)? I hold things close, I have never been one to let things out but yes I do struggle mentally with things and sometimes physically. Luckily I have those who are trying to help me, show me things that I never knew really existed. One thing it took me a while to learn that it’s ok to struggle. I will have ups and downs this is where I have to start to figure out the balance where things are not so extreme(ups and downs)

    Have a good one….those coming to Rock and Roll tomorrow see you there be ready

  • New exercise Friday!!

    3 guys showed up today to TRI some new exercises…

    Heres what transpired…

    COP — a few exercises

    New Exercise Friday routine
    Tabletop crunches — reach behind legs and touch hands
    Lay down flat — elbow to knee, then hand to foot
    RUN THE LOOP
    slow down heels to heaven
    dirty dogs
    elbow plank rotations
    RUN THE LOOP and TOUCH the overhangs
    american hammers
    plank position, bring one leg in, twist in to the body (do both sides)
    heel taps laying on back

    TRIPLE CHECK
    P1 — donkey kicks
    P2 — people’s chair
    P3 — bear crawl to first island, crawl bear back

    BENCH WORK
    squat kicks — 10 in cadence
    5 really good upward merkins
    5 really good derkins

    Do this 3x

    Nice work this morning! Everyone loved the new exercises 🙂

    HAGWeekend!

  • Michael P. Murphy (The Murph)

    2 What could pass (not really) for Navy Seal worthy HIM showed up in honor of Michael P. Murphy on the last Friday of the month for the Murph.

    Mosey 1 mile to the spot

    10 – Pull Ups, 10 – 2 count Merkins, 15 – Squats (X10)

    Mosey 1 mile BTTF (we decided to skip the track due to time)

    Numbers / Names YHC took us out

    NMS:

    YHC pulled up to the AO with a Woodfin truck in the lot and thought that there might be a take over in order but it ended up being Senor Frog getting in some EC. It is always good to have a 1 on 1 with a brother just to find out more about him, YHC enjoyed getting to know Senor Frog a little more and looks forward to more conversations with him in the future.

  • Rucking<Running

    5 Runners and 2 Ruckers enjoy some warmer weather to get some miles.

    YHC recovering from being sick early in the week join Corned Beef for the ruck. We head to Cool Spring Rd before cutting onto Old Cool Spring for lap around then Bojangles loop for 2.5 miles

    Runners – YHC sent out the route for the Kroger loop. Speakeasy lead the way and the PAX got 4 to 5 miles in

    Great to Handshake out two weeks in row with us

    SPIT ON THAT!!

  • Just Ask the PAX

    Another Thursday, another KB workout to knock out.  Seven iron men joined forces in the gloom.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm cirlces
      • Dead man hang
      • Suzanne Somers
      • HRM
      • LBC
    • KB beast
      • Sit ‘n press with behind the back carry
      • High pulls with waiters carry on right arm
      • Curls with waiters carry on left arm
      • KB presses with death crawls
      • Tricep press with weighted lunges
      • Swings with around the world mosey
    • COT with YHC taking us out

    No pain, no gain.  On paper, does not look like much.  The PAX can speak for that.

    God is good all of the time!

    Attila

  • Timberwolf Takeover Hot Potato

    12 studs posted to Tomahawk Creek Middle for what was supposed to be a Boberry beatdown, but 3 Westhoe PAX had other ideas. According to the maintenance worker who pulled in mid workout, this is what transpired:

    The THANG:

    Fudd evolution:

    COP – various exercises to warm the body up, the most popular of which seemed to be pigeon pose.

    Mosey to the football field & partner up. P1 does an exercise on the 50 yrd line while P2 runs to the end zone to do burpees, rinse and repeat before next round. Rd 1: P1 holds plank, P2 5 burpees. Rd 2: P1 does squats, P2 7 burpees. Rd 3: P1 does monkey humpers, P2 9 burpees.

    Pass the Q to Splinter:

    Mosey to the tennis courts, line up on the far eastern side. Run across the width of 2 courts, do 15 merkins, run back, do 30 squats, run back, do 40 LBC’s. Rinse and repeat for 2 more rounds of various exercises that YHC can’t recall, repeating the 15, 30, 40 rep progressions. Rd 2 had us bernie sandering in stead of running, and round 3 was karaoke.

    Pass the Q to EF Hutton:

    Mosey to the concrete pad by the VSF for solo Dora. Rds 1 & 2, do 25 merkins and run to the garbage bins and back between each set. Rds. 3 & 4 do 50 monkey humpers between runs. Rds 5 & 6 do 75 SSH’s between runs. Rds 7 & 8 do 75 LBC’s between runs.

    Numberama, Namerama, EF Hutton took us out.

    NMS: The WestHoe boys felt compelled to even the monthly challenge score which now stands at 4-4. Apologies to Boberry but all’s fair when the Ghost Flag is at stake. Mumblechatter was high today and the fellowship was in full display….a great vibe amongst some very solid dudes. What appeared to be a school maintenance worker in a van pulled in as we were doing the Monkey Humper evolution of the solo Dora. He was undoubtedly disturbed by what he was witnessing and turned his headlights off as quickly as possible after parking.

    #TClaps to EF Hutton for this monthly challenge as it’s kicked up the competitive notch a bit but it also has brought the 2 nano-regions closer together, which I think is a great thing. Let’s keep praying for opportunities to spot the Sad Clowns in our daily lives and for the courage to ask them to join us in the gloom.

    Prayers for Maine following their mass shooting yesterday as well as Israel and that whole region.

    Announcements:

    Lunch at Rusty Taco’s (Westchester Commons) tomorrow, 10/27 at 11:45. Oyster may or may not be buying.

    SOJ Ruck for food event Nov 11. See Orange Crush for details.

    I’m sure I speak for Splinter and Hutton when I say that it was an honor and a pleasure, as always, to lead good men in the gloom. Keep chasing the wabbit fellas!

    Fudd

  • Card Shuffle

    3 men woke up out of their fart sacks to join the Bermuda gloom in the 2nd coldest morning for F3RVA this season!

    Warm-ups:

    • Side straddle hops
    • Don Quiotes
    • LBC’s
    • Merkins

    We brought our coupons and kettlebells and F3 shuffle cards, each had to pick a card that named the workout, and we modified that workout to use with coupons and kettlebells. While the timer ran around the parking lot island. Rinse & Repeat for 45 minutes!

    Announcements:

    1. Ruck for Food 11/11/23. Ruckers will carry a backpack full canned goods from Twin Team to SOT & back to Twin Team, also at each location we will do a 20 minute bootcamp!
    2. Congratulations to @Shaw-Shank who just brought Sophia Marie into this world 🌎…. Welcome to fatherhood & a whole new aspect to life!

  • Deltoid Warriors

    8 PAX gathered at Huguenot High School for the latest edition of THE FORGE. The following is a brief summary for your viewing pleasure:

    Mosey to the warm up circle – at the first light do 1 hand release merkin. Add one HR merkin at each additional light. I believe there are 15 total.

    Warm up: Mummy kicks, Helicopters, Imperial Walkers, Australian Snow Angels, Heels to Heaven, Alabama Prom Dates.

    Mosey to the Great Wall of TryHard for Exercise One:

    Indigenous People’s Chicken Peckers – Anchor does a bear crawl to the front of the line.

    Exercise Two: Hillicide – Suicide style run up the hill with 4 stops. At the bottom complete 10 WWII sit-ups each time.

    Exercise Three: 300 toe taps (CSAUP)

    Exercise Four: Triple Check (with teams of 4): Bernie up the sidewalk beside Brokeback Railing, run down. Other exercises were flutter kicks and shoulder taps.

    BTTF for Numbers, Names, Announcements, etc.

    YHC took us out

    Final Thoughts: It was a great morning for a workout! The smell of a campfire appeared to drown out the normal sewage aroma on the hill. The PAX appeared hopeful when the gate to the track was inexplicably open…..but no flat ground was involved. Lots of a great mumblechatter – enjoyed catching up with everyone.

    SYITG

  • Frank and Dirty

    It started as three and with a little convincing a couple of walkers were persuaded to the boot camp.

    Off to the NW corner for COP. With this crew, lots of mumblechatter.

    Off to the back field for 11s – HRM and Heels2Heaven.

    Over to the US map for state inspired workouts – twice through the Pax to call a state exercise.

    Triple Check – BTTW, elbow plank, and karioke.

    YHC took us out.

  • Soccer Carpool

    YHC was pumped to see the First Watch AO again, so flag was planted and here is what went down

    COP

    Mosey from Flag to corner of lot and circle up for 20 SSH, 10 DQ, 10 Helicopters, 10 Ukrainian Soldiers, 20 LBC’s, 10 reverse scorpions, 10 Scorpions.

    THANG

    with 9 people a triple check is in order and P1 ran a lap around the lot as the timer, P2 – Hand release merkins, P3 – LBC’s. Rotate through all partners to complete a set and performed 3 sets for a triple check.

    Mosey to parking lot behind church. We line up as a group and all bear crawl 4 spaces, lunge 4 spaces, Bear Crawl 4 spaces. Return with lunge 4 spaces, bear crawl 4 spaces and lunge 4 spaces. We repeat this one more time.

    Next as a group we do the 7 of Diamonds. With robust mumblechatter we dop for 7 burpees, thne group run to next corner for 7 merkins, next corner for 7 merkins then 7 burpees for the final corner.

    We then do 14 squats at each corner.

    We do 21 LBC’s at each corner

    Finally complete 7 smurf jacks, 7 SSH, 7 SJ and 7 Overhead claps for 28 total reps, repeat at the other 3 corners.

    Mosey back to flag for Mary where we start with 5 reps and pass around to next. We finished at Kubota who wanted 5 Burpees to wrap up Mary.

    Numberama, Namerama, Fudd Took us out in Prayer.

    Great Mumble chatter and you had to be here to understand the title…but let’s just say that there is a way to get into a mom’s text chat circle….and you can learn alot!

    It was an honor to lead on my 57th Birthday today. HAve a great one gents! Cheers…CB!