Category: Richmond, VA

  • Gettin Swole

    3 Expeditioners set out on their journey into the Bermuda Triangle. Legend has it this may have happened :

    F3 Mission Statement

    Warmarama : 20 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Mosey to YHC’s truck where a 35 lb dumbbell awaits

    Triple Check 1 : Goblet Squats, One Legged LBC’s, Timer runs to garbage dumps and back

    Triple Check 2 : Curls, American Hammers, Timer runs to garbage dumps and back

    Triple Check 3 : Overhead Press, LBC’s, Timer runs to garbage dumps and back

    Mosey behind school to exercise station

    10 minutes of as many sets of 5-10-15 as you can do : 1 Set = 5 Pull Ups, 10 Merkins, 15 Squats

    Mosey back to parking lot

    Lunges about 100 yards to YHC’s truck

    2 PAX grab a 35 lb dumbell and do behind-the-back wrist curls on each side AMRAP while the 3rd PAX does WWII’s. Switch out when finished with wrist curls

    DONE

    Numbers, Names, YHC took us out

    Prayers for Big Rig who’s out sick today

    NMMS : Great to have Unabrow post with us 2 weeks in a row. He’s currently stationed at Fort Gregg-Adams. He said he’s coming to Rock N Roll this Saturday!

  • Delivering The Mail

    2 Davillians arose on a foggy Tuesday morning for a run. The route was the farmhouse loop getting in 4.5 miles at a nice smooth 9 minute pace

    Welcome back I’m Mail Sack who recently got back into working out and started running. Naturally it was time to EH him back to the PAX

    SPIT ON THAT!!

  • Tuesday’s gone

    Three men gathered at the parking lot of Atlee High School to Ruck or Run. This is what occurred.

    The runners went into Giles and Craney Island Estates for about 4 miles. The Rucker went on his own path and returned.

    COT: Numberarama, Name-O-Rama, Announcements, Yardsale took us out.

    NMS: Great time running with Anchovy today and seeing Yardsale. Have a great day!

    Gotta Run!

    Phonics

  • Vertical & Hairy

    The night watch nine assembled at the Bell Isle parking lot just as the last light of day descended to the West and the skyline of City lights welcomed the night. With a refreshing Spring breeze stirring our spirits these GTE HIM’s conquered the following terrain:

    The THANG: 

    RUCK-FREE WARMERAMA: 

    • Form up at the base of the Grass Hill
    • Variable movement up and down the hill a few times – run, burpees, run, bear crawls, lunges, run, bernie, etc
    • Rucks ON
    • Welcome & Disclaimer
    • Let’s GO!

    THE INITIAL RUCK:

    • Quick march across the swinging bridge to Bell Isle and proceed 1.5 times around the broad gravel outside loop

    COP INTERMISSION:

    • Rucks Off, Stretch
    • Don Q’s & Imp. Squat Walkers IC
    • Variable Upper Body reps holding rucks

    THE VERTICAL & HAIRY RUCK:

    • Biodome led the PAX up some steep treacherous muddy rooted trails around the central heights of Bell Isle – no hobos or psychos encountered, and no PAX slipped into the quarry. 

    RETURN RUCK:

    • On the double back around the island, over the bridge, stop for pictures, and back to the parking lot.

    THE GRAND FINALE:

    • Find a tiny rock at the bottom of the hill with “John 3:16” painted on it – verse recited for the PAX 
    • Run up the hill, walk around the pond, run up the 2nd hill, cross the road, run up the third hill to the war memorial, take a Rocky style picture of the conquering warriors
    • Stopping time at just over 90min total

    COT:

    • Counterama # 9
    • Namerama
    • Meaningful words shared by YHC regarding patriotic and religious freedoms, the power of CSAUP bonds, and enthusiasm for the GTE to come
    • YHC took the PAX out in Prayer

    NMS:  It is a powerful experience to be accompanied by such a faithful band of brothers enthusiastically achieving new heights together. And just think, this amazing 90 minutes was just a fraction (about 1/8th to be precise) of the real deal happening in 32 days! With the right men beside you, nothing is impossible. Yours, DTH

    Announcements (SEE SLACK!)

    • Wed 0530 RUCK from Huguenot HS – among other rucking fun, we’ll be hefting a large log a short distance. Come on out… it’ll be fun… 😎💪🔥

  • Pork, Pasta, Puddin’

    YHC put his 2.0 to work to provide a meal for some very grateful folks.  Rumor has it, it was a success.  Here’s what was served:

    • Black Pepper Crusted Pork Tenderloin
    • Pasta Salad
    • Banana Pudding
    • Tea & Lemonade

    Numberama, Nameorama, COT

    MOLESKIN

    YHC’s 2.0 is working on her kitchen game and is also required to serve the community.  Boom, Breaking Bread offers a perfect opportunity.  Always a pleasure to give back.

  • 12 @ The Alamo

    12 men, including an FNG, got after it this morning to start the week off right.

    Several VQs are coming up, see announcements, let’s get out there and support those men.

    Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 30x
      • Dead Man Hang — C/L/R
      • On your six,
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Thing 1 — 11s @ Horseshoe by Tennis Courts

    • Navy Seal Burpees
    • Heels to Heaven
    • Run ½ of Horseshoe 
    • Plank for the 6, L/R hand high, hold, recover

    Thing 2 — Coupon DORA @ Horseshoe by Model Home  

    • 100x Skull Crushers
    • 200x Curls
    • 300x Chest Press
    • Timer lunge to end of parking lot
      • 5x Mike Tyson push up
      • Bernie back 

    Mosey to entrance of Clubhouse

    Thing 3 — Triple Check: Abs @ Norland Road

    • Timer runs to end of the street and back
    • American Hammers
    • LBCs 

    COT — @ Alamo

    • Announcements
      • VQs
        • 4/6 Fergie @ DogPile
        • 4/22 Blacktop @ Alamo
        • 4/25 Rudy @ Timberwolf 
      • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
        • 9/21@ Dogpile
        • Raising $10,000 for Pediatric Cancer Research 
    • Prayer Requests

  • Ten Dancing Fools

    A lovely spring morning brought ten John Travolta wanna-be’s to a Hoedown. According to Uma Thurman dancing through EF Huton’s head, it went something like this:

    Moseyed to the upper blacktop, ran a lap and then circled up for some warmups of SSH, Hillbillies, Ukrainian Soldiers, DQs, Deadman hang to Cherry Pickers, Freddie Mercuries, Mercury Freddie’s, LBCs and a pencil role to merkins.

    We then lined up for some square dancing (four corners) starting with 10 donkey kicks, 20 squats, 30 Shoulder Taps, 40 SSH (Doing every exercise on the way back). Had so much fun and did it again with 10 HRM, 20 WWII, 30 LBCs, 40 Hammers.

    Everyone was starting to get their groove on and the imaginary music moved us to do the burpee shuffle. Ten burpees, then shuffle half way down the blacktop, then nine and shuffle back—all the way down to one. 55 total burpees. The Pax loved it. There was time to do it again but I went against the pax and took us down to the loop and did two rounds of a triple check—run the loop, people’s chair with air press and merkins.

    Accused of not being creative enough, I had us partner up and do a Bro-Burpee. This is the hot new dance coming to an AO near you.

    We circled up and finished with a burpee ring of fire—went around 3 times. Senior Frog may still be there doing burpees as he wouldn’t stop.

    The pax started the morning complaining about their Saturday workout and they transitioned to complaining about mine by the end. Mission accomplished.

    Announcements: EF Huton has the best pork loin in Richmond according to the lucky receivers of his Breaking Bread food. Sign up to top his loin.

    Thanks for letting me lead.

  • Hamming It Up for Humanity: A Hearty Night at Daily Planet


    This evening, at the respite center sponsored by Daily Planet, three culinary crusaders, known in the streets as Oyster, Boberry, and yours truly, embarked on a mission not just to fill stomachs but to warm hearts.

    Armed with a Honey Baked Ham, courtesy of Boberry, we served not only love by a feast, complemented by loaded baked potatoes, green bean casserole, and the fluffiest Hawaiian rolls this side of paradise. As we laid out the feast, the room filled with an aroma so enticing that it could make a grown man weep with joy.

    Our 11 guests were treated to a spread that would make the Easter Bunny hop with envy, washing down each delectable bite with the sweetest of teas, and capping the evening with slices of peach and pumpkin pie that whispered, “this is what dreams are made of.”

    Let’s not forget the previous night’s hero, EF Hutton, whose porkloin and banana pudding extravaganza still had everyone buzzing. The bar was set high, but like the dedicated food maestros we are, we rose to the occasion, serving up a meal that will surely be the talk of the town until next Easter and beyond.

    A hearty round of applause goes to Oyster and Boberry, without whom this banquet for the soul wouldn’t have been possible. Their generosity shone brighter than the North Star, guiding our guests through a gustatory galaxy of delight.

    In the spirit of sharing and caring, I encourage everyone to consider “Breaking bread in their birthday month.” It’s a chance to spread love, share a meal, and touch lives in the most delicious way possible. Let’s keep this tradition alive and turn every birthday into an opportunity to serve, celebrate, and savor the joy of giving.

    To those who’ve yet to don the apron of altruism, what are you waiting for? Your birthday bash could be the next big hit at the Daily Planet, where every meal is a masterpiece and every act of kindness echoes in the hearts of those we serve.

  • I knew where we were…mostly

    Boberry has had a marathon work week and YHC has been on a hiatus from running since his marathon. We both felt it was time to get a good 5am run in. Unfortunately for Bo, he had to get to work right after. YHC on the other hand, got a nice Ruck in and another epic beat down compliments of Mudslide.

    As usual, great conversation on the run up Courthouse to Genito, and the neighborhood in that area. YHC got us a little bit lost, but we managed to make our way back with time to do an extra lap around Rockwood.

  • Muscle confusion or just confusion?

    12 stalwarts gathered for this weeks Dogpile. After multiple rainy weeks it was good to have dry ground.

    Mosey to the parking lot by the Toll Booth for a COP. New hits like the Pencil Roll and both types of Scorpion Picks were done.

    Mosey to the Toll Booths and partner up. P1 runs across the bridge and up to the Trailhead to complete 10 Burpees and then run back. P2 complete a trio of exercises, exercise 1 is Bear Crawls, exercise 2 is Lunge Walk -or- Squat Walk. When P1 comes back from the mosey across the bridge grab your partner and wait for the 6. Switch roles and repeat.

    Complete various Ab exercises in the Parking Lot. Partner up for 4 rounds. Round 1 – 15 Boo yeah Merkins and 15 Boo yeah WW2’s, Round 2 – 15 Boo yeah Merkins and 15 WW2’w, Round 3/4 to have 10 Boo yeah Merkins and 10 Boo yeah WWII’s

    Line up in the lot and complete 20 HRMs, 30 Squats, then lay flat in the lot with arms extended and complete 10 Pencil Rolls

    Mosey back towards the lot and stop at the Sidewalk. Partner up on a Block and complete 30 Dips. Indigenous Peoples mosey and complete 20 Merkins.

    Mosey back up towards the Parking Lot. Partner up again for 4 Rounds of 15 Boxing Dying Cockroaches.

    Mosey back to the Flag for a Ring of Fire. Man 1 completes 10 Merkins of choice (except HRM’s) while everyone else does HRM’s in Cadence and when Man 1 is done move on to Man 2. Halfway through switch to LBC’s.

    Announcements – Gomer Pyle is looking for volunteers to help for the Grow Ruck in May. 6 pm to midnight. Fergie is doing his VQ next Saturday at Dogpile. Also on May 4th Dogpile will be at 7:00 am

    Prayer requests – Gomers right Knee is being operated next Friday. Handshakes M’s cousins daughter was recently diagnosed with Bone Cancer.

    NMS – Great morning with the crew. YHC was excited to celebrate a milestone and honored to do it with such a great group of guys, thank you.