Be it 2, 3, or 4 legs, 9 took a pass at the Devil’s Pitchfork off Westham Station near the James. Ample elevation for all.
Waltz, bad nymph, for quick jigs vex
Saab abides
Category: Richmond, VA
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Devil’s Pitchfork: FTLOBD
Be it 2, 3, or 4 legs, 9 took a pass at the Devil’s Pitchfork off Westham Station near the James. Ample elevation for all.
Waltz, bad nymph, for quick jigs vex
Saab abides
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The BEST Rock workout playlist
An alert goes out a 8:42 last night by Futon…Anyone taking the Q tomorrow? YHC was feeling inspired after leading a HUGE workout the morning prior during a work conference, 76 strong. So after seeing some not me…and Hot potato, YHC decided to step up and bring it. Within 30 minutes, the Bose was charging and I found the most ultimate Rock playlist for the Gloom. 12 Strong showed up ready for the next edition of Flex Friday at the Hill, and here is how it went down.
COP-
State Farm was unsure of Coupon options so some mumblechatter about our logs changed YHCs warm up plans. Initially I planned to just mosey up the hill and back for a little blood flow, instead we took a field trip up the hill and to the right back through the trail to show SF the logs then back to flag.
From there the standards – SSH, Imp walkers, Ukr soldiers, Stretch arms left/right, behind the head, Arm circles, dead man hang L/R, Merkins, LBCs, Flutter kicks, W/S wipers
The Thang-
Modified Tabata. YHC downloaded a tabata app for the work beat down and it is great. Air horn sounds us off. The modification is 60 sec on, 30 sec off and run through a 10 circuit workout with Cinderblocks.
The circuit-
- Curls
- Skull Crushers
- Cindy Merkins
- Cindy Dips
- Cindy Squats
- Cindy Swings
- Bench Press
- Cindy Rows
- American Hammers
- Overhead leg extension
Repeato x 2 but reduce time to 40 sec on 20 sec off. This length of time BURNS!!!
Mosey opposite direction through the trail and back down the hill. Finish with a little stretching, TIME!
COT – See slack for details. Convergence, School of Rock, etc
Thanks for letting me take the lead again fellas! Iron sharpens iron.
-Vagabond
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The Monthly Murph
4 freaking studs showed up to Twin Team for the Murph. We had hoped for 6 (you know who you are!), but we launched at 530am sharp. 1 mile out – 100 Muscle Ups – 200 Perfect form Merkins (no chicken pecking for these studs) – 300 Perfect form Squats (Straight back, drop that butt until parallel with the knees) – 1 mile back. A quick ring of fire for some ab work and time was called.
YHC took us out.
Great to have Senior Frog join us today and the opportunity to learn more about him and his life. Hope he makes the trip back to TT in the near future.
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You dropped a bomb on me
6 guys including one summer tour visitor came out for an incendiary workout.
COP —
IJR, Hillbillies, DQ, crabcakes, a few other things…
You Dropped a Bomb on Me — GAP Band
1982 — a band of brothers from Tulsa OK exploded onto the music scene with this funk hit
Every time You Dropped a Bomb on me showed up, PAX did a burpee, other exercises included trunk twists, SSH, arm circles, butt kickers, high knees
TNT — ACDC
1975 — Aussie rockers blew it up with this powerful song off their High Voltage LP. Bon Scott on lead vocals
“Oi” — merkins
various plank positions for the verses (one hand, one leg, etc.)
TNT — down to elbow plank and back up
anything after TNT — plank jacks
on the word explode, lower slowly to two inches
guitar solo — squats
at the end where everything falls apart, as many merkins as possible
Triple check
timer is doing 10 jump ups on to pull up bars
dips
freddies
4 corners
10 merkins
20 jump squats
30 WW2
40 SSH
5 DK’s 5 deep squats
10 DK’s, 10 squats
15 DK’s, 15 squats
time for stretching
Nice to have 6 on a Friday! YHC will try and post from Hilton Head. Will see you all in three weeks!
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The Circus PAX sure like to modify
On a beautiful almost July morning, six regulars got together and did a little swinging. KB swinging that is. A few minutes before starting, I thought it was just going to be me, White Deer and Pigskin and I would be the baby at 50. But Lighthouse, Attila and Offshore came in to get the median age down to ~55. The exercises went like this:
COP: DQs, DMH, Helicopters, Merkins, Plank Jacks and FMs. Mosey to back of school.
Doras with 100 Sit and Press, 150 curls and 200 bench presses.
Lindseys with squats and KB swings. Do a set move a few parking spaces and do a set and so on until we got back to home base. Mosey to the well-used bus loop.
Overhead press, tricep pulls, rows, 2 count flutters, LBCs and run around the loop. There was a lot of modifying on this set of exercises. I had a hard time figuring out why there were so many modifications. I think I need to come up with a “List of Alternate ADA Compliant Exercises for my friends at the Circus.”
Finished with a set of American Hammers and some stretching.
Convergence at Dogpile at 7 a.m. on Tuesday 7/4. No announcements or prayer requests for today but lend a hand to a friend if they need help. Thanks for letting me lead.
Fireman Ed
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Who’s been here?
YHC was back from the Charm city and looking at the Q sheet was surprised to see it empty at 8pm? YHC signed on the dotted line and away 8 warriors sent into the gloom. According to the school’s maintenance staff still working this summer this is what happened.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Box cutters,
YHC asked who has done lightpole alley to which only half the PAX responded so away we went.
Starting at the longest distance: 20 of called exercises on each end. Merkins, squats, V ups, WWII’s and 1 more? Called by PAX. At the halfway point we grabbed the B-balls and had 3 rousing games of knockout with full court layups (penalty of 5 burpees if missed), Foul shooting and other fun games.
Announcements: Mudslide Bday Q Rock and Roll Saturday. Convergence July 4 see slack.
YHC took us out in prayer.
Always an honor to lead. Thanks PAX for pushing me. Make today Awesome!
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Be ye not offended…
The Forge welcomed 13 stallions of the gloom for a hearty game of Ultimate Frisbee on the best turf field in RVA – here are the highlights:
The THANG:
WARMERAMA:
- Mosey to the end of the parking lot and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom, and to pick up any LIFO’s (lookin at you McRib!)
Mosey down to Snuff’s Back Gate (always open to a group of studly men) to access the perfectly mowed turf football field. Cleats on, cones placed, and Bodos got the teams divided up 6v7.
The light shirts fortified with cleat-adorned Bodos and DTH made quick work to achieve a 5-2 winning streak – with much respect to the fast hands of OC, Fudd, and Last Call to take it down the field. Snuff and his all-blacks were surely disadvantaged by having an extra player and it was clear by the way Machismo was playing an aggressive handsy/footsy defense we needed to make an adjustment. Fudd defected to the all-blacks while the lighter 6-pack acquired the ever-stealthy Bennie. Seems that Fudd was the secret weapon Snuff needed and the score was quickly evened up to 5-5. YHC was feeling a whooooole lot of quality defense pressure unable to shake Dealer and NTB. It seemed we couldn’t put anything together, but then stealthy Bennie snagged a TD standing in the right place. This was then quickly answered with another TD by the all-blacks who were finding a great rhythm. Score tied again, 6-6. Now only a few minutes left on the clock, all the PAX moving like cold molasses, and a long shot was sent down range to where Snuff had an easy grab for the win… but he “lost focus” and fumbled it. Last play of the game Bodos gives the nod to his compadre in cleats and launches a missile to the other end of the field – YHC found that extra gear and made the winning catch. 7-6 good guys for the win. Boom.
Mosey BTTF for COT:
- Counterama # 13
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: The pearl of the day was derived from our very own man of the cloth. It followed Fudd handing a borrowed sweaty black shirt back to YHC, whereupon YHC appeared reviled by the degree of foul sweat the shirt contained. The good Pastor Bodos then declared something to the effect of “It’s interesting a man doesn’t mind his own putrid sweat/BO/farts but takes such great offense at another man’s stench”…to which YHC replied “now THAT can preach!” In other words, we are too quick to judge another person’s shortcomings or sin while ignoring or brushing off our own.
Jesus said these words in Luke 6:41-42
“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Brother, let me take the speck out of your eye,’ when you yourself fail to see the plank in your own eye? You hypocrite, first take the plank out of your eye, and then you will see clearly to remove the speck from your brother’s eye.”
May we each today humble ourselves before God to repent, to be sanctified by the Spirit, and to receive His gifts of faith, hope, and love (read 1 Corinthians 13) — that every encounter we have with others produces fruit that will last, and not judgement that divides.
Prayer Requests:
- Machismo requesting prayer for wisdom and peace in running his business and hiring the right people
- House Party taking his grandchildren back to their parents in Florida after a long 8 months of caring for them
- Safety for everyone traveling this weekend
Announcements (SEE SLACK!)
- Every Monday, 3rd F Share&Prayer, at Starbucks off Huguenot&Robius
- Next Tue, July 4th, Convergence 7am at Dogpile
- Next Sat (7/8) DTH on Q for 7-8am Rock&Roll men’s bootcamp followed by a kid-friendly School of Rock bootcamp. Bring your kids! Watermelon and Cookies on the playground after.
- 2nd Friday Happy Hour at Diamond Billiards
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Puckers 11s & Pickleball
YHC saw the Q was open for today and filled the need if only to ensure I had to be there in the morning. It was another beautiful day in RVA. 4 strong arrived for what they may have assumed was a well planned workout – including Chaplain on his summer tour. What in fact occurred was this…
Mosey to corner of Grove and Westmoreland for a geriatric warmup: Deadman’s Hang, 10 Don Quixotes, 10 Helicopters, 10 Arm Circles/5 Big Arm Circles, 15 Imperial Walkers, 20 Flutters and 20 SSHs.
Mosey on to the back of the school and do 20 WWIIs OYO then onto to the fields for the first of the planned exercises – along the way Hitch mentions he had 4 pickle ball paddles in his minivan, conveniently. YHC took that into consideration and the “plan” was adjusted.
The group perfectly executed Pucker’s 11s, performing a set of exercises at all 11 trees along Cary Street. First 3 Burpees at each tree, then 10 LBCs. YHC then dropped most of the rest of the plan for the morning, sent Hitch to his car to get the pickle ball paddles while the remaining three did a triple check on the blacktop (Wall sit, elbow plank, run up/Bernie Sanders back).
Hitch returned with the paddles and we were able to get a little instructional time in, a doubles match and then a singles match as well. Thanks Hitch for mentioning it.
Appreciate the opportunity to lead this morning. I felt like I was in a pickle ball promotional video given the many plugs Hitch offered for the fastest growing sport around.
Announcements – July 4th convergence at Dogpile 7AM, and Hitch is planning a Back to School Pickle Ball convergence on August 26th (I believe). More to come. Maybe you can even get F3 pickle ball swag at the next pickle ball outing!
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Unannounced Route
4 runners as well as 3 Ruckers came out for a unknown runROUTE
started with a little jog then stopping at the Atlee Library for sprints. Starting jogging again then other sprint stop at the Kroger parking lot. We then made 4 more stops at the Popeyes parking lot, Walgreens, cul-de-sacs off Rutlandshire and finished one last one at the clubhouse getting in still just under 4 miles
Ruckers did their think
Nice 2nd F in between sprints
SPIT ON THAT!!