Category: Richmond, VA

  • It’s always Burpee and 70

    Seven beasts came out to Timberwolf to start their day off with a good beat down. Time started with 10 merkins, mosey to the B-Ball courts for the warmarama. SSH, Don Quixote, imperial walkers, dead man hang, F**ds wife + Wilsons wife = McGruffs mom, LBCs. Mosey to the tennis courts. Every 10 min the PAX stopped for 10 merkins.

    COP 1- We got the burpees out of the way early with a 4 corner (lady of the night style). Burpees – WW2- monkey humpers- flutter kicks.

    COP 2- Dora with 100 merkins, 200 LBCs, 300 SSH.

    COP 3- 11s with dry docks and jump squats at the top of the hill.

    Mosey back to the flag with a ring of fire with abs, PAX choice.

    Time, names, announcements, prayer requests, COT.

    12/19 Rosies 12 days of Christmas @ No Toll.

    Always an honor to lead you gents!

  • Kinda Like Eskimo Brothers, But Different

    The weather report said 70 and sunny when the alarm went off this morning, but in the Midlo Middle parking lot a solid group of 8 huddled together in anticipation for an NTB beatdown. Time to go and YHC takes off across four lanes of traffic to the north side of Midlothian Turnpike. The PAX, confused at first, follows cautiously until it is abundantly clear that we are heading across the street for an NTB @ NTB warmarama!

    WARMARAMA

    The PAX circles up in the parking lot for a variety of IC movements. After taking an extra warm-up lap around the school, Hardywood finds the PAX and joins the fun to make it a 9-pack. Warm-up complete. Let’s mosey across traffic and back to the parking lot.

    COP 1: 7 of Diamonds – 7 rounds of 4 corners where the PAX performs each round’s movement and corresponding reps:

    • 7 Merkins / 14 Crunchy Frogs / 21 Squats / 28 Flutters / 21 Carolina Dry Docks / 14 Mountain Climbers / 7 Burpees

    COP 2: Heartbreak 1,2,3 – Mosey around to the hill and partner up for 100 Merkins, 200 Squats, 300 LBCs while the timer runs downhill to the snack bar and back up. Many cars driving the hill to get to their busses added a dangerous thrill to the challenge.

    COP 3: Four Corners – Step over to the tennis courts for a bro-code lap including 50 Freddy Mercury’s, 50 Box Cutters, 50 Merkins, and 50 Heels2Heaven.

    COP 4: Eskimo Merkins – With three minutes left on the clock the PAX circles up for 10 eskimo merkins.

    1. Start in plank.
    2. Drop to a 6″ hold on the Q’s “down” call.
    3. Q counts “one” and calls “up”.
    4. Push back up to plank.
    5. Repeato while extending the time holding 6″ with each rep.
    6. Example: “Down, one, up. Down, one, two, up. Down, one, two, three, up…”

    COT: Numbers, Names, Announcements, Prayer Requests

    • Prayers for Double Mint’s mom who is scheduled to have surgery on 1/2/24, as well as his niece who walked out of a 90-day drug rehab facility after one week for the second time.
    • 12/19 Rosie’s 12 Days of Christmas @ NoToll. Gift exchange to follow for participating PAX.

    NMS: OC was going to be left off of the PAX count as payback for last week had he not said something in the COT in front of everyone. The bromance flame was dwindled but not extinguished. YHC enjoyed introducing the eskimo merkin to the PAX, which was picked up from the T-Gives convergence in Cary, NC last month.

  • It Must Have Been Cold

    2 Ruckers and 1 Runner posted on a chilly Tuesday morning. Ruckers rucked for an hour and 15 minutes while the runner (Phonics) ran for 45. We met back in the parking lot at the end. Phonics took us out.

  • 2 right gloves

    Whitesnake brought 2 right gloves to the workout. Fortunately, I have a collection of gloves to choose from. The four of us ran to the parking deck with Dave and Buster’s. From there, we ran up one set of steps to the top, then ran over to the other set of steps and down to the bottom and then returned to the start. Upon returning, we did 20 merkins. I got 6 rounds in. The rest got 7 rounds in. Then we returned to Pocahontas. I took a short cut.

    No announcements

    Genesis: Then the Lord said to Cain, “Why are you angry? Why is your face downcast? If you do what is right, will you not be accepted? But if you do not do what is right, sin is crouching at your door; it desires to have you, but you must rule over it.” This is the basis for the novel by Steinbeck, “East of Eden”. Is the message of God to Cain, a message of hope? Is sin something you can overcome?

  • FW SZN of GVN – Handshake Edition – Managing Chaos

    15 men gathered for this weeks First Watch Episode and this is what transpired:

    Mosey and the parking lot 1 lap and circle up for a COP

    Mosey to where Overlook splits from S. Ridge Road and partner up. P1 Runs to the Cul-de-sac and does 10 Burpees, P2 does WWII’s until P1 returns. (1/3rd of mile for out and back)

    Mosey to the bottom of the S Ridge and partner up. P1 does Squats and P2 runs to Old Bridge Road and back. P1 switches to Flutter Kicks halfway through. (.45 miles for out and back)

    Get 2 Partners for a Triple Check. P1 runs to a loosely defined spot up the hill and back. P2 does moving SSH’s, P3 does Lunge Walk or Squat Walk. (directions could have been better, but it was a work in progress)

    Switch to Indigenous Peoples Run to the tip of the Triangle Park at the top of S Ridge. (Lockjaw couldn’t hear the directions to “hold up” and and started the mosey prematurely)

    Burpee-jerk. YHC asked Ronnie for a exercise and he said Merkins. YHC quickly described The Handshake Burpee Jerk and it was completed while every was supposed to be doing Merkins if they weren’t doing Burpess. (the exercises were reluctantly completed).

    Mosey back to the flag for COT/Gift Giving.

    Announcements – Faceplants Dogpile VQ this Saturday. SOJ Twinkle Light this Sunday night at some location.

    Prayer Request – none

    NMS – It was a great day to Q. It was YHC’s first time Qing for Season of Giving. It was fun to plan something that overlapped between YHC’s favorite things and the FW AO personality. We tried some newer variations YHC has been working on, its not hard to feel like a comedian working out a new act before the official tour starts. Thank you all for the opportunity and the motivation.

  • I sense a pattern

    1 dozen pop cycles emerged from the Gloom to see what Doozy was warming up

    Mosey to the bridge and pay your toll 20 Dips, 20 Incline merkins

    Mosey to the parking lot for COP

    10 DQ’s, 5 Highspeed DQ’s (thanks Rosie), Helicopters, Ukrainian Soldiers, Imperial Squat Walkers and LBC’s

    Mosey to the pavilion to talk about Jack Webb

    4 Raise the Roofs, 1 Merkin Repeto until 40 and 10

    Mosey to the parking lot for 4 corners Corner 1 – 10 Scrunchy Frogs, Corner 2 – 20 American Hammers, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBC’s

    Mosey back to the pavilion for more Jack Webbs

    4 Arm Circles, 1 Shoulder Tap Repeto until 40 and 10

    Mosey back to parking lot for another 4 corners Corner 1 – 10 Ball Dippers, Corner 2 – 20 Jump Squats, Corner 3 – 30 High Knees, Corner 4 – Squats

    Mosey to the end line for Parking lot crawls – Bear Crawl to the first line 1 Merkin, Repeto increasing by 1 at each line to 10 Merkins, Return trip repeto with crab walks and LBC’s, return Lung with a squat and end with a super suicide Run to first line touch, return, run to second line, return. 10 Times

    Mosey back to the bridge to pay toll 20 Dips, 20 Incline merkins

    Mosey BTTF for a quick Scrunchy Frogs IC, 20 American Hammers IC

    Numbers / Names NTB took us out

    NMS:

    Not 1 Burpee was done this fine morning, it was on the play sheet for another Jack Webb but YHC thought that might be a bit much. It was good to have Sin Bin back out in the Gloom today (as I sit here watching the Red Wings and Blue’s). Next weeks No Toll will prove to be much more well thought out, can’t wait for the 12 days of Christmas.

  • Murph Monday on a Tuesday

    4 amigos came out on a frosty 70 and sunny morning, these strange occurrences happen when you’re in the Bermuda Triangle. It was a small PAX, but they put in some SOLID work! Here is what they got done.

    Started out with a standard warmarama at the basketball court. Nothing special here. Mosey over to the playground inside the track for a slightly modified Murph with no weighted vest.

    Each PAX would perform 5 sets of each and then do a lap around the track.

    5 pull ups, 10 merkins, 15 squats

    Repeat 4 times. Total 100, 200, 300, 1 mile.

    I underestimated this PAX as we completed this version of a Murph (only about 1 mile of running instead of 2) in I believe was under 25 minutes. Who knows how fast Posh would have been done, had he not slowed down to keep from leaving us in the dust.

    We moseyed back to the basketball court for some Broad Jump/Bernie suicides.

    Then moseyed over to the entranceway for some walking lunges. We all were trailing Florence for these and got to admire his always perfect form.

    Then a short jog around to stretch legs out after all the lunges.

    Back to the flag for the COT.

    YHC took us out.

  • Heart Break Ridge

    11 would-be winter warriors beat the sun to witness the frozen landscape of heart break this morning. A humbling experience of Faith, Fitness and Fellowship at its best. We were reminded of how blessed each and every one of us are to have the physical and mental fortitude to brave the elements together. 

    I’m glad I had my winter shorts on! 

    1/4 mile mosey around the ice track for a frozen COP at the 50. 

    Dead Man hang

    Don Quixote

    Ukrainian Soldiers

    Copper Head Squats

    Merkins

    LBC’s

    Scissor Kicks

    Mosey to the pull up bars for a 3 round Merkin/wall crawl with 15 pull ups each.

    *Pig Skin lost his grip on the Icy bar and went down, but was back up in a flash.

    I want to be like that guy when I grow up!

    Mosey to the front of school to picnic tables for a triple check.

    20 Dips, 20 Merkins, 10/10 on each leg squats.

    Mosey to right side of school for another triple check.

    Head, Knees and toes.

    WW2

    Timer to run to end of over hang walkway.

    Mosey entire length of walkway in a bear crawl.

    Mosey back with walking squats. 

    Final Mosey back to the parking lot with a quick admiring appreciation of the fire house Christmas lights. 

    Final circle of Merkin for the remaining few minutes until time was called. 

    No Prayer Requests at this time. 

    Pig Skins announcement was to invite us all to Fire House Subs for lunch. 

    The Hand Shake did us the honor of closing in a very inspiring prayer. 

  • Kotters Don’t Like Owls Either

    Sixteen spiderlings gathered on campus, wondering if there was still time to sign up for F3 secret Santa. The route was tried and true… Spider Run’s version of Grooooooooove.

    The Route

    • Through the bat cave, across the bridge, and head upriver
    • 4s turn around at Rivercrest (a little heavy)
    • 5s turn around at Cherokee (a little heavy)
    • 6s go up Rustic, left on Oakleaf, left on Elm, left on Hickory, back down to the river

    Numbers, names, announcements, YHC took us out.

    Moleskin

    Apparently every time Shakedown comes back from an extended Spider Run break, he walks into intervals. Sorry to disappoint today! As Pucker said it, it’s about as flat as you can get at Spider Run.

    Welcome back to Moon Pie after a one year hiatus. Turns out he came back out because he found running by himself near St. Chris to be too scary for him. An owl dive bombed him a few weeks back and he just knew he needed to find a group to run with. Never fear Moon Pie, the owls clearly are scared of us!

    Everyone loves running across the river. The traffic was loud and plentiful today, otherwise it was an enjoyable run. Thanks to all you guys for showing up every week, even if it’s becoming arctic-like.

    Announcements

    • Last day to sign up for F3 secret santa is today
    • 12 days of xmas at No Toll next Tuesday. Let’s try to do something special at Spider Run next Tuesday to honor the tradition. Sign up!
    • Watch out for those potholes on Hickory!

  • What Kind of Pattern is This?

    Six highly motivated kettlebellers melted the parking lot ice today at the OHES with a little hot potato. Here’s what went down.

    Warmarama- Helicopters, jazzercise, SSH, Don Quixote, dead man hang, merkins, LBCs

    COP 1- Warby. Triple check standing front press, pullover WW2, timer did 20 lunge to squats

    COP 2- Vagabond. Stacked a “pattern” of 20 rep exercises around the bus loop. Swings, farmers carry to next point. Swings, overhead presses, farmers carry to next point. Swings, overhead presses, teapots, farmers carry. Swings, overhead presses, teapots, lawn mowers, 3 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, 5 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, skull crushers, 6 burpees to end. Healthy mumble chatter throughout.

    COP 3- McGruff. triple check. Timer, partner up with leg throws.

    Time called, names, announcements, Vagabond took us out in prayer.