Category: Richmond, VA

  • Last Broga for October

    5 came out(Big Rig was already running, getting his mileage in) I was there on time as we got situated for a nice round of stretching out the body. We started with a little cat/cow, made our way into down dog then walked the feet up to the hands and rose up. A nice little flow was established including warriors, reverse, a little side angle. The new thing I added today was broken airplane/hood(started in a bird dog, then the arm and leg go out to the side, then back to the midline. Some nice pigeon, knees to each side(looking in the opposite direction), then finally sitting up and stretching out to finish.

    The warmer temps definitely helped getting loose. Today it is a true double dip so time for part 2

  • 29 Degrees and Snowy

    Having missed CSU parents’ weekend last week due to work commitments, YHC travelled north of Denver to spend the weekend with @Spinal Tap. What better way to start a Saturday in a college town than a beatdown in the snow with the gents of F3 FoCo at Twin Silos Park (AO: Abduction). Here’s how it went:

    Mosey to Pavilion for Warmarama: 90 SSHs, 45 Imperial Walkers, 25 Mountain Climbers, 17 high knees

    The THANG: Repeato the 90, 45, 25, 17 for four rounds of various exercises

    90: (copperhead squats, merkins, Bobby Hurley, sumo squats)

    45: (lunges, reverse lunges, step ups)

    25: (werkins, diamond merkins, Apollo Ohnos, called for time)

    17: (booyah merkins, jump tucks, something else, called for time)

    Mosey BTTF for numbers, names and COT.

    NMMS: Great time in the snow and glad to see that the HIMs of F3 FoCo are keeping my 2.0 coming back to the gloom! It’s pretty remarkable that you can go basically anywhere in the country and find some great folks getting after it at 05:30.

    Make it a great one!

  • Westbrocode

    5 Currahee stalwarts gathered for another Brocode run in reverse order on a warm day.


    Pigskin took us out.  Prayers for healing.

  • Costume Grab Bag

    Fourteen ghastly creatures, including the Joker and his brood of SOJ henchmen, emerged from the darkness seeking light but found only a series of horrid adventures.  Here are the terrifying Tales from the Crypt:

    Mosey over to the DogPile Graveyard

    COP (IC)

    • Ghost Jump Ropes
    • Goblin Squats
    • Zombie Soldiers
    • Scary Rockettes
    • Sweat Devils
    • Freddy Kruegers
    • Heels to HELL
    • Grave Digger Merkins

    Mosey to the street corner

    A Nightmare on Blanton Avenue

    • 2 Burpees per Lightpole down one side, back up the other

    Mosey to the Haunted Carillon

    It Follows

    • P1 – Murder Bunny
    • P2 – WWZs x 10 and chase P1
    • At exchange BOO-yah merkins x 10
    • Reverso and continue

    Mosey behind the Amphitheater

    Cocaine Bear Lindsay

    • 30/10-25/15…10/30 Boxcutters and Imperial Squats at each rim and in the valley
    • Bearcrawl down the valley and up
    • Crawlbear down the valley and back

    Grab Your Proton Packs and head over to the Amphitheater to face Gozer the Destructor

    Ghostbusters

    • Step 1- 1 Bench Kick, 1 Incline Merkin, 1 Box Jump
    • Step 2- 2 Bench Kicks, 2 Incline Merkins, 2 Box Jumps
    • To the top – Step 18

    Cross the Streams In Cadence (Plank-o-rama)

    Mosey to Camp Crystal Lake

    Friday the 13th (think Sharks and Minnows)

    • PAX moves across the lake by bearcrawling
    • Jason Vorhees (YHC) is the Thrasher (tag PAX while Bearcrawling)
    • Repeato until all PAX has been caught

    Mosey back to the Flag

    Mary

    Numberama, Nameorama, COT

    MOLESKIN

    YHC is an unrepentant Survivor and Halloween nerd.  Boom, perfect beatdown costume, much more forgiving that the polyester Antman suit or Joker digs, while far less embarrassing than the bunny and wolf ears, though not nearly as funny as Captain Hardywood Sparrow.  TClaps to the literal clown car from SOJ and classy move to leave the ghost flag at home.  Westhoe is savage and merciless and happy to take any advantage in the battle for CSAUP supremacy.  Soundtrack of the morning included tracks from A Nightmare on Elm Street, Friday the 13th, Halloween, Ghostbusters, Ghostbusters II, Gremlins, and we threw in Rockwell’s Somebody’s Watching Me, Thriller, Highway to Hell, and Crazy Train.  The Freaks Come Out at Night was on deck when time expired.  Grateful for this group and doing dumb things to keep it fresh and fun. #MFFFA 

    ANNOUNCEMENTS

    Yeehaw VQ at the Alamo Monday

    Food Ruck

    Healing for all in recovery or facing upcoming challenges

    Happy Halloween!

  • “Band” Halen

    PS…thanks to Purple Rain for the heading. Warning…this workout contains things that may be “painful” perhaps one where you want to come and try(read all warnings before coming to a Mudslide Q). A bakers dozen(13) came to the Southside, saw that I had the Q and wanted to see what did I have in store today. After a short warm-up(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Cherry Pickers, Merkins and LBCs). It was time for the main part…..

    Round 1:(Triple Check) Farmers Carry with the Cindies down and back, Incline Merkins, Thrusters with the bands

    Round 2:(Triple Check) Run down to the stop sign Bernie back up, Swings with the cinder blocks, squats with the bands

    For the remiander…..it was strickly bands with certain movements(first part skaters, next bernie runs) then finally why I enjoy the hill(if you have anything left, leave it all out). The hill was 20 seconds run, 10 seconds lunging, 10 seconds bear crawl you did that till you were at the top(extra bonus to State Farm for a double shot)

    Back to the flag, put away the cindies, circle up, count outs names and prayer led by YHC to close it out

    Lately I have been trying to figure out a lot of things(mentally and physically). Things have not been easy for me. I did lose my job at Capital On after nearly 19 years(let go) so in the process of looking for something new. It’s a huge thing to lose something after so long(hits hard) not only affects mentally but physically. I have this, it’s like a drug for me where I have to train so hard to help balance me a little bit. Do I struggle at times(yes)? I hold things close, I have never been one to let things out but yes I do struggle mentally with things and sometimes physically. Luckily I have those who are trying to help me, show me things that I never knew really existed. One thing it took me a while to learn that it’s ok to struggle. I will have ups and downs this is where I have to start to figure out the balance where things are not so extreme(ups and downs)

    Have a good one….those coming to Rock and Roll tomorrow see you there be ready

  • New exercise Friday!!

    3 guys showed up today to TRI some new exercises…

    Heres what transpired…

    COP — a few exercises

    New Exercise Friday routine
    Tabletop crunches — reach behind legs and touch hands
    Lay down flat — elbow to knee, then hand to foot
    RUN THE LOOP
    slow down heels to heaven
    dirty dogs
    elbow plank rotations
    RUN THE LOOP and TOUCH the overhangs
    american hammers
    plank position, bring one leg in, twist in to the body (do both sides)
    heel taps laying on back

    TRIPLE CHECK
    P1 — donkey kicks
    P2 — people’s chair
    P3 — bear crawl to first island, crawl bear back

    BENCH WORK
    squat kicks — 10 in cadence
    5 really good upward merkins
    5 really good derkins

    Do this 3x

    Nice work this morning! Everyone loved the new exercises 🙂

    HAGWeekend!

  • Michael P. Murphy (The Murph)

    2 What could pass (not really) for Navy Seal worthy HIM showed up in honor of Michael P. Murphy on the last Friday of the month for the Murph.

    Mosey 1 mile to the spot

    10 – Pull Ups, 10 – 2 count Merkins, 15 – Squats (X10)

    Mosey 1 mile BTTF (we decided to skip the track due to time)

    Numbers / Names YHC took us out

    NMS:

    YHC pulled up to the AO with a Woodfin truck in the lot and thought that there might be a take over in order but it ended up being Senor Frog getting in some EC. It is always good to have a 1 on 1 with a brother just to find out more about him, YHC enjoyed getting to know Senor Frog a little more and looks forward to more conversations with him in the future.

  • Rucking<Running

    5 Runners and 2 Ruckers enjoy some warmer weather to get some miles.

    YHC recovering from being sick early in the week join Corned Beef for the ruck. We head to Cool Spring Rd before cutting onto Old Cool Spring for lap around then Bojangles loop for 2.5 miles

    Runners – YHC sent out the route for the Kroger loop. Speakeasy lead the way and the PAX got 4 to 5 miles in

    Great to Handshake out two weeks in row with us

    SPIT ON THAT!!

  • Just Ask the PAX

    Another Thursday, another KB workout to knock out.  Seven iron men joined forces in the gloom.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm cirlces
      • Dead man hang
      • Suzanne Somers
      • HRM
      • LBC
    • KB beast
      • Sit ‘n press with behind the back carry
      • High pulls with waiters carry on right arm
      • Curls with waiters carry on left arm
      • KB presses with death crawls
      • Tricep press with weighted lunges
      • Swings with around the world mosey
    • COT with YHC taking us out

    No pain, no gain.  On paper, does not look like much.  The PAX can speak for that.

    God is good all of the time!

    Attila

  • Timberwolf Takeover Hot Potato

    12 studs posted to Tomahawk Creek Middle for what was supposed to be a Boberry beatdown, but 3 Westhoe PAX had other ideas. According to the maintenance worker who pulled in mid workout, this is what transpired:

    The THANG:

    Fudd evolution:

    COP – various exercises to warm the body up, the most popular of which seemed to be pigeon pose.

    Mosey to the football field & partner up. P1 does an exercise on the 50 yrd line while P2 runs to the end zone to do burpees, rinse and repeat before next round. Rd 1: P1 holds plank, P2 5 burpees. Rd 2: P1 does squats, P2 7 burpees. Rd 3: P1 does monkey humpers, P2 9 burpees.

    Pass the Q to Splinter:

    Mosey to the tennis courts, line up on the far eastern side. Run across the width of 2 courts, do 15 merkins, run back, do 30 squats, run back, do 40 LBC’s. Rinse and repeat for 2 more rounds of various exercises that YHC can’t recall, repeating the 15, 30, 40 rep progressions. Rd 2 had us bernie sandering in stead of running, and round 3 was karaoke.

    Pass the Q to EF Hutton:

    Mosey to the concrete pad by the VSF for solo Dora. Rds 1 & 2, do 25 merkins and run to the garbage bins and back between each set. Rds. 3 & 4 do 50 monkey humpers between runs. Rds 5 & 6 do 75 SSH’s between runs. Rds 7 & 8 do 75 LBC’s between runs.

    Numberama, Namerama, EF Hutton took us out.

    NMS: The WestHoe boys felt compelled to even the monthly challenge score which now stands at 4-4. Apologies to Boberry but all’s fair when the Ghost Flag is at stake. Mumblechatter was high today and the fellowship was in full display….a great vibe amongst some very solid dudes. What appeared to be a school maintenance worker in a van pulled in as we were doing the Monkey Humper evolution of the solo Dora. He was undoubtedly disturbed by what he was witnessing and turned his headlights off as quickly as possible after parking.

    #TClaps to EF Hutton for this monthly challenge as it’s kicked up the competitive notch a bit but it also has brought the 2 nano-regions closer together, which I think is a great thing. Let’s keep praying for opportunities to spot the Sad Clowns in our daily lives and for the courage to ask them to join us in the gloom.

    Prayers for Maine following their mass shooting yesterday as well as Israel and that whole region.

    Announcements:

    Lunch at Rusty Taco’s (Westchester Commons) tomorrow, 10/27 at 11:45. Oyster may or may not be buying.

    SOJ Ruck for food event Nov 11. See Orange Crush for details.

    I’m sure I speak for Splinter and Hutton when I say that it was an honor and a pleasure, as always, to lead good men in the gloom. Keep chasing the wabbit fellas!

    Fudd