Category: Richmond, VA

  • Just a bunch of Maniacs

    A group 4 ruckers and 2 runners made it out to Rockwood Park for some Morning Wood. We all hit our normal paved trail and as usual, passed by the runners as they made their way through the woods. With Rugged Maniac coming up next week, we talked about what to expect like obstacles and course conditions. We also talked about ways to prepare such as getting an early jump on hydrating and making sure to eat well. Looking forward to seeing all who plan on attending next Saturday and be sure to rock some F3 gear!

    House Party

  • Where did our coupons go?

    10 Terrible Thoroughbreds emerged from the gloom for a special Earth Day workout. According to the slow driveby looking for a some other daily hookup here is what went down more or less.

    5 burpee start. Mosey to COP. Mission. Disclaimer. 15x SSH, 10x Don Quixote, 10x IW, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 15x reverso Arm circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x Hulk Hogan merkin, 10x SHAZZAMs, 2 +1 OMC merkins. Flip it over. 20x OyO WW2, 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 10x Grass Angel, 10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. Mosey to Rusty Cage.

    Pullup challenge. Partner up. Each pax find your max. Do it again jumping up and lowering to your max. 8×3 Jerkins. Mosey to stage, Oops no blocks, mosey to pipe loop instead  

    Triple check. Abs + squats Run the loop. Mosey to amphitheater.

    Ladder dips, 5 minimum. Called at 6:58.  BTTF

    YHC took us out. Coffeeteria at Libbie Market.

    Announcements.

    • CSAUP of fun 5/6.  Come on out! signup on the Q sheet. Nothing to worry about, we will have trained CPR pax on hand. 
    • May FNG drive. Special awards at Memorial day convergence. 
    • Best of luck to all 10k runners. Run Happy!

    NMS. Recruit and don’t give up. Sad clowns don’t know they are.

    We found the missing blocks at the garden / axe? training site on love hill.  Need more blocks. 

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Finally….feeling better

    Well, leading the Q 2 Saturdays in a row(wait what) after today though it will be a little time before I lead another one. A good group of 9 came out on a slightly humid Saturday morning(today is the Monument Ave 10k) so the numbers will be a little lower. After I finished Morning Wood, needed to drop something off(a sign of there’s mayhem and chaos coming)

    Started off with the usual Warmaramma(SSH, LBCs, American Hammers, Flutter Kicks, then back up for Imperial Walkers, Ukrainian Soldiers, and Copperhead Squats). After the completion, took a little more time to stretch out anything additional, then mosey to the first lot

    Dora time….a good way to start things out and get the body rolling early. Partner up and hit the usual pattern(100 Merkins, 200 squats, 300 LBCs). El Chapin and Bone Thugs joined up, the energy was good. Everyone was dialed in getting it done

    A little mosey, then off to the lot across the way where…what do we have here(the bands). The first time the bands making their Saturday debut. Starting off just getting used to them a couple rounds of jogging in place, next we hit the ice for some speed skaters. A hill right there so 4 rounds of sprints(El Chapin was our chaser) each run up starting at about 25% intensity all the way up to the last round full on. Florence, poor guy had me so trying to hold onto a bull isn’t easy. A little breather then to the lot right beside

    I call this the Triple Torture 2s(2 walking lunges per side, 2 Murder Bunnies, 2 broad jumps) and you had the band around your waist. Each person did a trip, not so easy bodyweight wise then add the band(adds more intensity). A little break then side shuffles(with the bands) down and back. There’s always one side that’s a little looser than the other yet it makes you work on that weakness. Finally, plank walks halfway down and back(those are no joke). A little moment, then to the basketball court for the finish.

    A final 2 part combo: suicides(half, full court and back) along with leg throw downs(30 total hitting left, middle and right side of the abs). Once those were done, to the middle for some good stretching to help the muscles stay loose, flexible then done

    Count out, Names and prayer by YHC.

    Announcements: 4th Thursday lunch coming up at the Rusty Taco(see Slack). Oyster will have the UnCrustables or brought some mini tacos purchased for you.

    Rugged Maniac 4/29. The email went out yesterday. Your parking pass will be in an email Thursday should see the course outline Thursday or Friday. If any questions, reach out on the Slack channel and I can answer them.

    Final thing: I am sure a few are going(where have I been)? I have been resting plus working on recovery and retraining my body to handle the stress of training better. We all struggle from time to time and need a break. for myself, it was a break long overdue. Today probably the first time in a good while that on both the ruck and workout(I felt good). For myself, get back into yoga stretching and getting more flexible is a key as I get older. I do the DDP Yoga(yes the yoga by the wrestler). It works great, plus the moves they are named differently and I get a really good workout. I will be coming back, getting near the usual schedule again but I have to make sure I am stretching, getting my body and mind ready. Father time will never lose, I can’t beat it but if I can keep going and use methods to help me then no reason why I can’t get better both physically and mentally in my 50s, 60s, etc

  • The Triple Crown

    #1 – Tuesday 4/18/23 0600 – DTH, The Quadfather, C30, and Boardwalk – and the Thang is the one and only appearance of the F3 beatdown deck. The Quadfather was dry heaving within the first 5 minutes but rallied and the PAX completed nearly the entire deck in 45 minutes. Boom!

    #2 – Thursday 4/20/23 0600 – DTH & Boardwalk spend 45 minutes of quality sweatfest time hitting all the usual highlights and digging deep into some truth bombs to gird up Boardwalk for a lifetime of living third.

    #3 – Saturday 4/22/23 0600 & 10AM – Not everyone got the memo that our VQ Mojang had requested the bootcamp get pushed back to 10am, so a bomb squad of Mountain Oyster, C30, Messi, and Boardwalk posted at 0600 and whooped a prostitute 4-corners among other badassery. There’s hope this thing might actually continue beyond the departure of DTH! At 10am a 2.0-heavy PAX assembled on the soccer field for Mojang’s VQ. After a brief warmerama, he revealed the Death Dice – a large 12-sided foam dice with a huge variety of pain. A 20-strong PAX circled up and each had a turn tossing the Death Dice, with a run after every 3rd throw. The triceps dips, ball dippers, and wall-sit were rolled the most frequently, but x20 burpees made a painful appearance on two occasions. What a beatdown! With a ton of FNG’s the COT was entertaining, and we closed with a powerful word of prayer from NoGrass (Mojang’s dad, fellow Doc, and YHC’s BFF on Station). What a way to end our time in Papua New Guinea! SYITG next week SOJ! ~DTH

  • Band of Brothers

    Eleven of mankind’s finest specimens came together as a mighty band of brothers last Saturday morning to celebrate Polly’s 1st year anniversary.

    We started off by moseying around the running track to warm up while passing a rugby around which was interrupted by the occasional forfeit of 10 burpees as a courtesy to the member of the PAX who fumbled and dropped the ball.

    After the disclaimers and welcoming our FNG, YHC reminded the PAX of the power of our brotherhood in helping us face life challenges. We should not be afraid to reach out.

    Warm-A-Rama:
    Arm Circles
    Side straddle Hops
    LBCs
    American Hammers
    Forward Lunges
    Mountain Climbers

    Once warmed up, we moseyed on over to the soccer field for The Thang – The Beast:
    Burpees
    WWIIs
    Merkins
    LBCs
    Squats
    Side Straddle Hops

    Just in case the PAX hadn’t burnt off enough puppy fat, we then moseyed over to the Poles for a little Core work:
    20 count and move x 6
    Flutter kicks
    Freddie Mercury’s
    Heels to Heaven
    Hello Dollies/Lo-Lites
    Planks
    LBCs

    Then back over to the pagoda area for some Teams of Three:
    Jog
    Step Ups
    Dips
    Cards

    After finishing up with the usual COT, where we christened our FNG as Rader, a nutritional beverage was enjoyed by all. Certain members of the PAX also reached out to the local yoga ladies, one of which was in great need of refreshment.

  • Sounded easier on paper

    At each corner start with 5 merkins, run to cul-de-sac do 5 merkins+10 squats, run back to the corner for 5 merkins +10 squats+15 of a different exercise, every time back and forth up to 25 and then back down dropping 5 every time. Ended just in time.

    I forgot to mention the mailbox burpees going from corner to corner. Strong work boys!

  • High Stepping APD TTT

    9 strong showed up to see what YHC had cooked up for the TT crowd. Mystery abounds but soon all questions were answered. Mosey to the bus loop for 4 DQ, 21 SSH, 19 IW and 53 LBC for my dad’s 70th birthday. Next up APD TTT. 8 count marching APD with a Tuscaloosa Titty Twister, good stretch, best done on grass. Note taken. Quick circle to the playground, 5 pullups each whole PAX planks and does 5 shoulder taps for each man.

    Stop for a near perfect bob and weave and monkey humpers on the way to TwinTeam Hill. Attempt Gomers Wounded Bear, pair up. Pax 1 20 bear crawls, pax 2 10 WWII, run to catch up 5 Booya merkins and switch.

    Mosey to the bottom of the hill 10 strides up, 1 burpee, mosey down 10 Freddies. 20 and 2 repeat up to 70 and 7. Mosey back to the flag and some Mary to prep OC for his 22nd anniversary night.

    Thanks for letting me lead and sticking with me through the hills. Great morning to be in the gloom with a strong group of hard chargers. Have a great weekend men.

    Lunch 4/27 Rusty Taco, 11:45

    CSAUP May 6, Currahee, Ginger has the details

    Many other things coming in May. Stay tuned

  • Back to the rabbit warren

    Seven svelte stallions met in the gloom to discover the called route was the rabbit warren which consists of running around in some neighborhoods and trying not to get lost. Some opted for the comfort of loops around MGHS which is 1/2 mile if you take a fat well proportioned route.

    Roger Roger took us out. Prayers for Gypsys family and M. Recovery from injury.

    Announcements

    • Bluegrass festival at JRHS. free with a donation
    • Gomers anniversary Q Sat at DogPile.
    • May 6 CSAUP. Come on out and register your team!

    NMS – YHC likes this route, but its a bit of a rabbit warren in there – just enough turns on one street to make you question the direction in the gloom. Thanks to Lighthouse for helping confirm turns in Canterbury. Happy to complete the Raintree hill without stopping – that hill is a gut check.

    Great hanging out with the PAX at coffeeteria after.

  • I wanna be sedated

    A quartet of guys showed up to get kicked in the head this morning.

    This is what transpired —

    Short mosey to pick up Bulkhead who was a few minutes late.
    Find some grass so we can get sedated
    A section — tabletops (elbow to regular plank over and over)
    B section — mountain climbers
    Guitar solo — burpees
    ending plank jacks, then SSH

    COP — crunches, smurf jacks, lunges, dirty dogs, arm circles, DQ, Am ham

    CMIYC — one partner broad jumps, the other does ten merkins and then runs to catch up, switch roles and continue for the whole circumference of the lot

    Lazy Dora — 100 merkins, hold plank
    200 squats, hold wall sit
    300 LBC’s, hold 6 inches

    toe taps, pull ups, PLT’s, partner jump overs, back to flag for a merkin ring of fire

    THE END

    Great morning — fun times had by all — sore already — HAGW!

  • Fill-in

    I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.

    Warm-up

    20 SSHs,

    Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.

    20 IWs

    10 Don Quixotes

    10 Strawberry Pickers

    Move to the covered walkway for a ‘rotation’ of these 5 exercises:

    Swings

    Curls

    Upright Rows

    Triceps

    Squats

    First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.

    After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.

    Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.

    Next, we repeated the ‘rotation’ with the following 5 exercises.

    Renegade Rows (each arm) so we first did 5 left and 5 right.

    Pole smokers (we used the KBs instead of a pole)

    Overheads Pulls

    Lunges (each leg)

    Overhead Press

    After we finished this, another trip around the island.

    Back to the flag and

    20 Dollies

    20 Heels to Heaven

    60 count 6 inch leg lift

    Announcements:

    April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/

    You park your car at James River High School. If you come there, you might spot a Whitesnake!

    April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!

    Takeout by YHC