Category: Richmond, VA

  • No One Was Late, Everyone Regretted Showing Up

    Broadway and Big Rig were wrapping up a prerun when Shooter McGavin rolled into The Bermuda Triangle, immediately apologizing for being late… which was impressive considering he wasn’t actually late. Strong start.

    Rather than waste perfectly good cardio, we declared the prerun “official business” and kept it rolling—because nothing says leadership like moving the goalposts mid-stride. About a mile in, we looped back to the flag to grab a kettlebell and resistance bands, then headed to the picnic pavilion for a Triple Check.

    The Thang:

    Timer: Banded walks halfway to the parking lot and back (looked easy, was not)PAX: Overhead presses, skull crushers, and step-downs on repeat until the runner returned… eventuallyArms were cooked, legs were questioning life choices, and banded walks exposed who’s been skipping leg day (no names… but we all saw it).

    We wrapped things up with 10 minutes of core work, because apparently we still had something left to suffer through.No one got lost in the Bermuda Triangle, no mysterious disappearances—just a solid beatdown and a few egos left behind at the pavilion.

  • Memorial Day Sing In The Rain

    3 Davillians arrived on a raining Saturday of Memorial Day Weekend for “Can we stay dry” beatdown

    This how it went down

    Mosey to the courtyard

    COP (ALL IC) – Various exercises around 10 or so with 10 reps

    THANG

    Triple Check #1 – Donkey Kicks, WWII, lunges

    Triple Check #2 – Squats, HRM’s, Touch a Tree

    Triple Check #3 – Flutter Kicks, American Hammers, Run the parking and back w/ 10 toe tabs on the curb

    Mosey back to the VSF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC was glad not the be the lone wolf on this Saturday. Great times at the Local afterwards with other joining us

    SPIT ON THAT!!

  • Solo Recovery

    Little solo recovery on the foot this morning, so I knocked out a little over a 3 mile ruck. Hopefully getting back in the swing of things!

  • Baptized in a Urinal

    8 regulars met for a Saturday morning beatdown led by YHC. 60 degree weather and a slight breeze.

    Mosey to the Vita Course for some grab ass and a COP

    Mosey to the Monkey Bars to watch grown men struggle to not rip their arms out of the sockets and watch Upchuck bang his knee.

    Mosey to Burpee Lake and get in 2 groups. Both groups do the same exercises but run the opposite way around the lake. At each light pole the groups do 5 HRM’s, 10 Deep Squats, 15 LBC’s.

    Meet at the opposite side of the lake and wonder how long Senor Frog and Mudslide continue to move while the rest of the pax follows the directions to stop at a certain light pole.

    Mosey to the Benches at the Lake building. Bench Kicks, Decline Merkins, Incline Merkins.

    Mosey to the front of the Lake Building for Swirly’s World Famous Touch a Tree.

    Mosey to the former Columbus statue location fountain and do Bench Kicks. Upchuck and Senor Frog exchange foreplay and it ended up with a soaking wet Senor Frog.

    Mosey over to the back of the school to Vinny’s Swingset and complete 4 rounds of planking knee rises, or whatever they are called.

    Mosey back to the flag with 12 seconds to space

    Announcements – Summer Tour Week 2: The Deep, Raider Run, Dogpile, Home Grown Half Marathon in Augusts, Flatty’s Happy Hour (this has already been completed by the time this backblast was released).


    NMS – beautiful morning for a beatdown. YHC was glad to lead.

  • Ball Hockey Part 2

    2 hockey enthusiasts emerged from the gloom to play some rainy ball hockey on the new basketball court in town(pre Claude Lemieux passing).

    Perform an exercise to the reps of a particular hockey players jersey number to buy 3 shots at the garbage lid. Make sure to get wet on the court with some core exercises!

    it was fun to do a recovery type of workout all while passing and shooting some ball pucks with you Wildwood!

  • THERE’S a Log For You

    YHC and Rodeo Clown Rucked for a hour – completed the woods loop plus a couple laps around the park. Big Rig was out running early. I believe he got in 6 plus miles. Highlights included running into our long lost F3 brother Body Karate, who was working out with a weighted vest. Hopefully we convinced him to return!

    SYITG

  • Riverside “Quad-Check

    The COP (Warm-up)

    ​Mosey over to Riverside School to prime the engines.

    • ​Side Straddle Hops (SSH) – IC
    • ​Don Quixotes – IC
    • ​Cherry Pickers – IC
    • ​World’s Greatest Stretch – OYO
    • ​The Opus – IC

    ​The Thang: Part 1 (The Rim-Wrecker & Leg Destroyer)

    • ​Basketball Court 11s: Started on one baseline with 10 Wide-Grip Merkins, sprinted to the opposite baseline for 1 Diamond Merkin. Scaled all the way down to 1 Wide / 10 Diamonds.
    • ​Playground Leg Destroyer: Hit the playground equipment for 4 rounds of pure leg smoke:
      • ​5 Bulgarian Split Squats (BSS) on each leg.
      • ​Lunge Walk across the playground.
      • ​5 BSS on each leg at the opposite side.

    ​The Thang: Part 2 (The Hill Quad-Check)

    ​With a solid crew of 4, we audibled into a brutal Quad-Check on the hill.

    • ​Station 1 (The Timer): Run down the hill, sprint across the field, touch the tree, sprint back across the field, and grind back up the hill.
    • ​Station 2: Little Baby Crunches (LBCs) until relieved.
    • ​Station 3: Alabama Prom Dates until relieved.
    • ​Station 4: Leg Lowers until relieved. (Rotated until all PAX completed the tree run 3 times).

    ​The Burnout & Finisher

    • ​Handrail Burnout: Sprinted over to the elementary school handrails for a high-intensity burnout set of Jerkins to empty whatever was left in the chest and triceps.
    • ​Mosey back to the flag for the COT.

  • Our Day in Court

    A beautiful day today. A good morning to get after it.

    What started as a PAX of 5 grew to 7, as we were joined by bad asses like Big Rig, who had been at Rock n’ Roll putting in miles while I was still sleeping, and Rodeo Clown, who was rucking around in the woods early enough to catch the sunrise. Beasts!  

    We started with a mosey about ¾ of the way around the park. Circled up on the basketball courts.

    SSHs, helicopters, Andy Dufresne, dead man hang, copperhead squats, mountain climbers, plank jacks, merkins, sit and reach stretch, butterfly stretch, American hammers, scrunchy frogs, the wife stretches

    Longish mosey scouting for a parking lot or some other space not being swarmed by baseball families. We concluded the tennis courts fit the bill. Several Doras ensued.

    Dora #1: Runner across the courts and back. 100 jump squats, 200 monkey humpers, 300 calf raises.

    Dora #2: Runner around the perimeter of the courts. 100 chain smokers, 200 APDs, 300 supermans.

    Dora #3: Runner up the path by the tennis courts and back. 100 merkins, 150 dips on benches and picnic tables, 200 plank jacks.

    Slowsy BTTF. Four minutes left. Pierogi observes we traveled 1.67 miles so far during the morning beatdown. Let’s make it 2 miles. With varying degrees of effort, the PAX traveled the perimeter of the parking lot until time called.

    Names, numbers, announcements.

    Rodeo Clown had an announcement, which I will screw up. Check with RC if you want accurate deets. But something about a D-Day commemorative ruck going down at the Tarrington clubhouse, I think 6/2. Aiming for 8 miles and some change. Cool patches to be had if you register beforehand with someone, or some organization. Ask RC.

    Big Rig’s mom, her most recent cancer scan came back clear. God is good.

    YHC took us out.

    Thanks fellas. Way to charge out of the gates and into the weekend. Until next time!    

  • Put down the rock! or Why does it smell like almonds?

    The sun was already showing enough to shed a small amount of light on the James. The floating dock was in place and ready for action. 530 hit and YHC hit play, starting with Christopher Cross as we sailed our way around to the ramp. Captain was introduced. Disclaimers made. Onto…

    Warmerama with various exercises with optional cadence. 

    Brandy’s burpees

    SSHs while “Brandy (You’re a Fine Girl)”by Looking Glass plays, do a burpee every time they say Brandy. 

    Port and Starboard 

    Squat down and shuffle in a circle either to the port or starboard then halt for quays (weigh the anchor)⚓️ 

    Rock the boat

    Circle of coupon exercises, until  PAX decided YHC was not “keeping it smooth” and instructed us to put down the rocks and go for a mosey. 

    Triple check

    Merkins

    WW2s

    Run around the dock

    11s

    Merkins

    Dips

    Arm circles with a view of the water. Beautiful sunrise today!

    Numbers names announcements YHC took us out. Coffeeteria courtesy of Last Call!

    Prayers for Rosies and OCs families. Also for hurt PAX. 

    A tradition like no other! Thanks for letting me lead fellas!

  • Sogpile

    Six men emerged from the gloom ready for the sunny oasis that is Dogpile on an otherwise wet and gloomy morning ready to push themselves and become a little bit better than the day before. According to the deer who don’t understand why they are out in the rain when they have a perfectly dry fartsack to be in, this is what went down…

    COP: SSH, Helicopters, DQ, DMH, Copperhead Squats, Ukrainian Soldiers, The Merkin, LBC, APD, Fig-4 Leg lifts, Dead Cockroaches, World’s Greatest Stretch

    Migrate over to the triangle for a Dirty McDeuce- Four rounds consisting of three exercises performing 12 reps of each followed by a lap around the triangle. Round 1 – Merkins, LBCs, squats. Round 2 – HR Merkins, 2 count American Hammers, jump squats. Round 3 – Diamond Merkins, Lunges, Hello Dollies. Round 4 – Carolina Dry Docks, Lieutenant Dan’s, Box Cutters

    Saunter down the road past the Pump House to Love Hill. Pair up – timer runs to the first bend and back, rotate through bear crawls, polar bears, and broad jump burpees.

    Return to the ampitheater for Mary and then return to the flag.

    Thanks to everyone for joining me in the gloom and the opportunity to lead.