Category: Richmond, VA

  • 100% is meaningless

    Four Twin Team regulars gathered in the gloom to get in a 5K that featured some exercises along the way.

    530 hits and 5 burpees to get started.

    And what better way to kick off a 5K than with a trip up Twin Team. At each driveway up the hill, perform 10 merkins.

    Head through Tarrington, perform more exercises including more burpees, American Hammers, WWIIs, and ball dippers.

    Make our way back to JRHS with a sprint around the swamp track to help change up the conversation.

    Then on to the jungle gym for some pull-ups.

    BTTF for 5 MOM which included LBCs, APDs, Suzanne Somers, flutters, and something else.

    Numbers, Names, Announcements, YHC took us out.

    Announcements: Convergence at the Crucible tomorrow at 730. Get in a double dip with a trip to Dogpile first. Sit and Sip appears to be cancelled according to f3rva.org.

    Prayers for OCs 2.0 Bennett who may have torn his ACL at football practice.

    NMS: Great morning to be out in the gloom. Weather was perfect for a run with some bootcamp along the way. Great company and conversation as well. One member of the PAX was noticeably missing this morning….even after a 100% commit. You know who you are.

    Have a great Friday fellas! Peace!

  • Grateful

    East on Grove to Rosneath head North. 5s/6s do a loop around Bramley Park and check the tap at Starr Hill and make their way back to Broad. Head west and take Lafayette to Grove and circle the block around the AO.

    Anthrax took us out. Oyster is grateful for a fast back blast today.

    Announcements: Convergence tomorrow at 730

  • Merkin free school zone

    4 walkers on IR and 7 Bootcampers converged in the parking lot at Mary for a Fudd beatdown. Here’s the recap:

    Walkers start walking west down Grove.

    Bootcampers followed YHC south to the soccer fields for COP:

    SSH x 45

    Don Quixote

    Helicopters

    Dead Man hang

    Plank mixed with Yoga and some other stuff

    Ukranian Soldiers

    Mosey to the track for 4 corners

    V-ups x 10

    Squats x 20

    Freddie Mercury’s x 30

    SSH x 40

    Rinse and repeat adding 10 reps to each set of exercises (this really pleased Handshake)

    Mosey to the NE corner of the track. Partner up for Dora. One partner runs to the monkey bars and does 3 pull ups while the other cranks out reps of:

    100 down/ups (burpee without a pushup)

    200 speed skaters (started out double count but audibled after 50 or so)

    300 flutter kicks (2 count)

    Back to the VSF for some quick Mary before time ended. Walkers/Ruckers returned to the VSF for Numberama, Namerama, prayers and announcements, and YHC took us out.

    NMS:

    Great to see Pistol Pete post to his 2nd workout. It was nice of him to bring his neighbor (Handshake) who unfortunately always seems to have something contrarian to say….but every friend group has one of these right? What was it my dad used to say?…….if you didn’t have the rain then you wouldn’t appreciate the sun. So, in an around about way, you can all thank Handshake for how much I appreciate you! Bodos, who is usually so nice and compliant, decided that he did not want to do planks today. I applaud his authenticity and willingness to speak up but wish he had found his voice/obstination during someone else’s Q. The good reverend eventually succumbed to YHC’s repeated guilt trips and finally joined the PAX for planks….all was right with the gloom again. When YHC called out Rosalita’s during the last round of Mary, several PAX (led by our favorite dissenter) announced that they thought we were actually doing Hello Dolly’s. YHC reminded the PAX that Rosalita’s are done by raising ones legs to a 45 degree angle from the ground, spreading legs apart and then bringing them back together for one rep. Our Dissenter in Chief declared that YHC was wrong and recommended YHC check the Lexicon. YHC indeed did just that and below is what he found.

    Dolly

    Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

    It was truly a pleasure to lead today gentlemen. This group of brothers has been a rock that YHC has leaned on through many tough patches and valleys in my life. I include this group in my prayers when I thank God for all of the blessings in my life. Let’s all be on the lookout for Sad Clowns that need that same support in their lives.

    Never stop chasing the wabbit!

    Fudd

  • Wide is the Gate

    Wide is the gate that lets Machismo Q a workout. This one was a reminder that anyone can lead it doesn’t need to be polished. 9 Gents went through the wide gate to get destroyed by 1st and 10s. YHC picked this up as a farewell Q to Red Card on his way back to India but, alas, it was not to be (Red Card got the foul.)

    WARMERAMA:

    – Mosey to the ticketed gates for admission to the fields, none being found the follow was performed in odd numbers: SSH, Don Q, LBC, Heel Touches, LBC, Crunchie frogs, 100s

    Mosey to the wide gate.

    COP #1: Burpee 11s 1st and 10

    Merkins/Burpees run to the 10 do 1 merkin 10 burpees, score a touchdown and come back to the 20 for 2 merkins 9 Burpees……..

    COP #2: Bruce Lee’s

    According to the exicon:

    An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. 20 reps, 3 sets. 30 seconds rest between each set. work up to 90 reps, 7 sets: Bruce Lee’s work out.

    According to Machismo: 3 rounds till time and the pax had to hoof it back.

    Kudos to double respect @scram hanging with the pax through 1st and 10s regardless of knee trouble.

    Closeout:

    YHC could feel the shoulder grinding during the pushups but no pain. Scrunchy frogs are rough. Building muscle means tearing tissue. Growing in leadership means to stretch yourself. YHC has been grown by you Pax @Forge and beyond. Let’s continue to challenge each other.

    Should you find yourselves by 9828D Midlothian Turnpike sometime 9/29 YHC would love to have you at my office open house btwn 3-6. Please RSVP or get more info by emailing YHC at Chad@cdwhomesincorporated.com.

  • Yep this route

    4 Runners and 1 Rucker came out on one of the last days of “summer” for some running and rucking

    Route – Head out to Atlee Station and cut over to the new Asst. Living parking lot then through the tunnel for the fly over. Head down Cool Spring Road to Cool Spring Forest trail and finish with a reverse Rutland loop for 4ish miles.

    YHC did the route for a 20 min run and 20 min walk to get in 3.5+ miles

    Phonics add the Bojangles loop to get closer to 5 miles

    Mustang was our lone rucker and he got in 4ish miles as well with a similar route

    It was great to enjoy the nice weather before the washout this weekend

    SPIT ON THAT!!

  • Too sweaty to Kettle

    4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like…

    • Warmarama
      • SSH, Helis
      • Stretch with the Kettle (loosen up side and front body)
    • THE THANG
    • COP1 – Clock KB Carry
      • Rifle to 3 o clock
      • 5 No Cheat Merkins
      • Farmers Carry to 6 o clock
      • 5 NC Merkins
      • Repeat with various carry options (Front Raise, Lunges, 1armed)
      • Swap up 2nd round with 5 WW3’s
    • COP2 – Cross body triple check
      • PAX 1 – Cross body toss on curb + Merkin
      • PAX 2 – Kettlebell swings
      • PAX 3 – 1arm snatch carry around circle
    • COP3 – “BERMUDA” Bank (~300 reps as a group, 1 PAX always running)
      • B – Bulgarian Split Squats
      • E – Eccentric Curls (OUCH!!)
      • R – Raises (to the front)
      • M – Mosy to taco truck – 10 booyah Merkins
      • *Florence grabs gloves with 8 minutes to go haha
      • U – Upright Rows
      • D – Deadlift
      • A – Abs
      • *Modified down reps on the last half so we could get the rest of this JUICY Lift in
    • MBTTF
      • Announcements: Crucible Saturday, TBD on SitnSip
      • Prayers: Sending love to Florence’s family as Aunt is heading for the kingdom soon

    Absolutely love this group. Nothing the squad won’t try and tackle. Thanks for spending a great Bday morning sharpening each other. SYITG (next week, same time, same place!!)

    -State Farm

  • Lights on early

    Music provided Moody Blues, etc. to distract you from the workout.

    Disclaimer

    Warmup with SSHs, IW, Don Quixote, Cherry Pickers or persimmon pickers as you don’t try to eat a persimmon that is still on the tree.

    Basic approach: we circumnavigated the school and at each red door, did 1 of the following exercises followed by an 20 Ab exercises (or 60 count ab exercise): We did not repeat any exercise.

    Waiter carry, to next door. This list below isn’t exactly right but you get the idea.

     

    20 Swings

    20 Curls

    20 Upright rows,

    20 Triceps

    20 Sit and Press

    20 Overhead press

    20 Goblet Squats

    20 Renegade Rows

    20 Lawnmower pulls

    20 Overhead pulls

    20 Halos

    20 Step ups (10 each leg)

    20 Snatches (10 each arm)

    20 Around the world

    20 Bench press

    20 each arm bench press

     

    Abs included:

    Hammers

    Knee-ups

    Crunchy Frogs

    Flutters

    Hello Dolly

    WWII sit-ups

    Elbow plank for 60 seconds

    Side plank, 30 seconds each side

    Pole smokers

    Freddy Mercury

    Bench legs (the proper name escapes me)

    Side crunches

    V-Ups (only did 10 of these)

     

    Convergence Saturday at 7:30 at the Crucible. FYI: It’s supposed to rain all day.

     

    Closed out with this quote from Romans Chapter 8:

    For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord.

  • Prometheus

    A sweet 16 count of runners came out for prime running weather. Some with long sleeve, some with short sleeve, as the cooler temps require some adjustment.

    A classic route around the lake, through the woods and up the hill. Down Ziontown and various routes back to the AO.

    Fun was had by all, including extensive talk around fires, firewood, and the various means for storing firewood.

    Marv took us out.

    Announcements: Convergence this weekend. See slack for details.

  • Timberwolf Tour

    With a promise of not being on the track today, five HIMs rolled out to Timberwolf for some early morning reps. Here’s what went down.

    Mosey through the parking lot for the warm-a-rama. SSH, Don Quixote, cherry pickers, merkins, LBCs.

    COP1- 5 person butchered triple check with dips, LBCs and bench step ups

    COP2- 11’s Drydocks and jump squats at the top of the hill. Jogged to the tennis courts with PAX choice with 10 rep ab exercise

    COP3- Eye of the storm. 20 reps of merkins, double count flutter kicks, copper head squats, WW2 with 5 berpees at the center between each exercise

    Making our way back to the flag, the PAX performed 30 second peoples chair. After 30 seconds, continued to hold while each PAX did 10 donkey kicks. 40 Elevated Alabama prom dates, 20 regular pole smokers, 20 side pole smokers each side. Lunge back to the flag and ended with PAX choice of 10 merkins.

    Announcements, prayer requests, COT

  • Tempoholics

    2 mile loop x 2.something

    mile wu with all pax, 3 miles of tempo followed by a mile CD to bring the group all back together. stretching and done.

    Joined up with SOT for circle stuff….