Category: Richmond, VA

  • Who is Qing this S#$! Show

    7 men assembled for a Fiesta on Cinco de Mayo. Crumb aka Cookie was the first person in the lot and I wondered if the cheese grater was making a return, alas it was.

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Cinco Exercises (KB Swings, KB Marching Boy, KB Halo Lunges, Curls, Skull crushers) Cinco reps each. Run to end of lot after completion. After 2 break for 5MOM ABS.

    Cinco Check. Same exercises dropping halo lunges. Runner/Timer across the lot. This felt more like herding cats then structured exercises. It was at this point crumb asked who was Qing to which I replied you here me talking right.

    Prayers for Hermies 2.0 on good health, to Purple Rains sister family, to kids graduating and moving on in life and to our military protecting our freedom.

    YHC took us out in prayer. See slack for events.

  • Who schedules a prostitute on their anniversery

    A solid dozen waited at No Toll for someone to plant a flag, Machismo being the hero he is made that happen.

    5:30 lets mosey, pay your toll 25 dips, 25 Incline merkins

    Mosey to the parking lot 25 merkins OYO, it is YHC’s 25 wedding anniversary and despite OC’s suggestion YHC will not be making diner in nothing but an apron. Our anniversary evening will be spent at the JRHS baseball field where we will have hotdogs and chips for dinner.

    COP various warm ups

    Mosey to the corner for four corners prostitute of 10, 20, 30 and 40 American hammers, Scrunchy frogs, Plank jacks and Mountain climbers

    stay in the corner for another prostitute 10,20,30 and 40 Merkins, Wide grip merkins, Shoulder taps and squats

    Mosey walk to the lot lines for Parking lot crawls Bear crawl to the first line and do 1 LBC, second line do 2 LBC’s to 10. What goes up must come down crab walk to the first line and do 1 crab cake, second line do 2 crab cakes to 10

    Mosey to the center of the lot for Last calls favorite which we all know as man killers only we are starting at 25

    Just kidding BTTF but pay your toll on the way through 25 Dips, 25 Incline merkins

    Numbers / Names Machismo took us out

    NMS: YHC’s M (April) turned 50 this year, today is our 25th wedding anniversary so she has been married to me for half her life. YHC does not take that for granted, there are times when I would have left me if I could but we have hung together by the Grace of God not by works. As I look at my 2.0’s and think about their lives 22,20and 17, they are so young yet almost as old as my bride was when we got married.

  • Can you run the 100M dash in 17 seconds?

    A regular 4 + a welcomed visitor came out to the St. Christophers School track to see if they could run just a single 100 meters at the same pace of the recent sub 2 hour world record marathon. Several attempted, no one succeeded.

    Here is what went down based on the overly bright LED light blinding us on the back turn.

    Round 1: Stretching (can’t forget that now can we Upchuck)

    Round 2: Goblet squats + Dumbbell deadlifts Round

    3: Glute bridges + Kettlebell swings

    Round 4: Standing overhead presses + Bent-over rows

    Round 5: Lunges + Bicep curls

    Final round: Mary

    Just like we practiced, one lap between each round with the final being two laps. Good mumble chatter and glad to see Applesauce back out and visitor Handshake. Thanks for the PAX for putting up with Handshake and YHC’s ramblings about the Virginia Military Institute.

    Announcements: Memorial Day Convergence 7 AM @ DogPile, looking for volunteers to bring post workout refreshments.

    YHC took us out, and prayers for Handshake’s family.

  • Benchmark Glooming

    1 big wood & water loving rodent emerged from the fart sack for an OTB Ruck & Run. First 45 mins was a 20 lb ruck followed by a benchmark run to prepare for next months Chesty Puller 11k in West Point. Hopefully we can get a few FNG’s on the F3 hook while there. Let me know if you want to join on Sat June 20th.

    Announcements-

    I’ll be starting a ruck and audiobook listen where we can. Commando says he’s in. If you want to join let me know, we’ll be starting soon on the book Dialed In: Reaching Your Full Capacity As.A Man of God.

    I’ll be Q’ing Mammoth Huevos tomorrow for Cinco De Mayo, come out for a good one!

    The Q Sheet is looking sparse, make sure to take some Q spots. A wise man once said, “The sign of a healthy AO has guys filling the Q Sheet.”

    Last but certainly not least! Choo Choo has his F3 2 year anniversary coming up soon, be on the look out for a celebratory workout coming your way!

  • Bon Air Biker Gang Meet Garden flag warriors

    Four unusual things happened this workout.

    1. Pallino joined us up from the Carolinas for a wedding.
    2. This Q requested a flag the night before and Trogan delivered a gorgeous example of why this Q should have his own flag in the future. Trogans garden flag was covered in enough sunshine, tassels, flowers, and colors to fill the gloom with the booming laughter of 10 HIMS.
    3. We found a Bon Air biker gang sleeping under the riverside playground and woke them with a manly set of arm cirlces, Don Qioxtes, Cherry Pickers, worlds greatest stretch, ect.
    4. We practiced some emergency procedures covering everything from what to do with an unconsious him to a 3-man carry across the field

    Warmarama:

    Mosey to riverside to wake up the biker gang as explained above.

    The Thang:

    1. 10 Bulgarian Split quats on each low brick bench with lunges to connect them (80 in total)
      • This burned out those beautiful butts
    2. Incline/Decline Merkin circle around the Gaga-Pit
      • 10 incline or decline Merkins on each of the Gaga-pit sections rotating counter clockwise
      • This really impressed the biker gang, but not the PAX, it was too hard for anyone and YHC learned to bring it down a notch next time
    3. Emergency proticals and carries across the field.
      • “What would happen if one of us dropped unconcious in the field here?”
      • “Call 911,” responded the PAX
      • “Does anyone have a phone?”
      • The pax was silent except for DTH who commented we could beg one off the Bon Air Biker gang above us
      • “Should we try to move them?”
      • “No!” correctly answered the PAX
      • While that is correct, that is exactly what we are going to practice
      • The pax proceeded to ferry HIMS back and forth across the field using 2 man and 3 man carries.
    4. Mosey to the Elementary school playground for our final burnout: 25 Jerkins in cadence
    5. Mosey back to the Garden flag for 5 minutes of Marry

    COT

    Don’t forget we will go to Dogpile on the 13th to send off Flatline and that same day we will send off NTB at DTH’s.

    This Thursday is DTH’s 500th Q.

  • Improper Dora

    Sorry no Star Wars themed workout this morning.  Just trying to get through Monday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the VA Womens Clinic for an improper Dora
      • 100 Mike Tysons
      • 200 monkey humbers
      • 300 APD
    • Back to the school for a Jack Webb followed by 2x of 20 PLTs
    • Mosey to the front of the school for a 3x check
      • Run
      • Dips
      • WWII sit-ups
    • Mosey back to the flag for some Mary
      • H2H
      • FK
      • Cross crunches
      • 60 seconds LBC
    • COT with YHC taking us out

    Great work from the PAX.  No real snickering at the inappropriate Dora in front of the VWC.  Just hard work. 

    Lunch next Tuesday at a place TBD.  Prayers for those looking for, starting or struggling with jobs.

    God is good all of the time!

    Attila

  • That’s No Moon..

    Six men showed up for a themed workout and quickly realized this wasn’t going to be a casual stroll through the galaxy. Death Star Orbits turned into survival marches, and anything labeled “carry” lived up to the name. By the time we hit the amphitheater, the triple check sealed it. Box jumps lost their bounce, thrusters felt personal, and curls somehow became the hardest thing of the morning. The final hyperspeed sprint back to the flag looked less like light speed and more like a group of guys reconsidering life choices.

    By the end, PAX were laid out across the ground, staring at the sky, questioning decisions, and trying to remember whose idea this was. Great work!

    Tha Thang:

    COP1: Death Star Orbit (bus loop). Partner 1 racked the kettlebell runs the loop until they catch Partner 2.. Partner 2 bear crawls with the kettlebell.

    COP 2: Amphitheatre Triple Check Part 1
    Partner 1: Vader Carry / Luggage Carry around amphitheater
    Partner 2: Lightsaber kettlebell Swings
    Partner 3: Wookiee Rows

    Triple Check 2
    Partner 1: Jedi Box Jumps
    Partner 2: Trooper Thrusters (squat thrusters)
    Partner 3: Skywalker Curls

    Mosey back to main parking lot with waiter carries, walking lunges, and hyperspace sprints back to the flag

    Finished with 5 minutes of Mary, PAX calling out kettlebell exercises.

    Announcements:
    NTB going away party – May 16
    Bon Iron meeting at Dogpile for mini-convergence – May 16
    DTH’s 500th Q – this Thursday
    Memorial Day Convergence – Memorial Day
    Mother’s Day – this Sunday

  • Pre-Field Day, On the Blacktop

    Two studs, no duds, sprang to life and into the latest edition of The Hoedown. Temperatures remained 70 and sunny. According to the Espresso-to-Go-Go team setting up for Field Day, the following might have happened:

    COP: Mosey around the larger parking lot, run the circle, and end up on the blacktop.

    SSHs, Dead Man Hang, and various stretches. Work in some mercans, arm circles, helicopters, squats, and ab exercises, including all the wars (WWI, WWII, and American Civil War). Reminder: ACWs are a heels-to-Heaven rolling into a WWI.

    Mosey to the – oh, YHC’s weird knee issue flared, so mosey more slowly – wall for people’s chair.

    After a slight recovery, line up. Then, sprint to the first basketball hoop, do 5 mercans, and back to the start. 2nd hoop, 10 mercans. 3rd hoop, 15. 4th, 20.

    Second round, LBCs, but do 10, 20, 30, and 40.

    Third round, monkey humpers. 10, 20, 30, 40.

    Fourth round, side straddle hops, single count. 10, 20, 30, 40.

    Walk it off…then mosey to the school wall for a self-administered triple check, including touch-a-tree.

    People’s chair, run the loop, 25 LBCs, and touch three trees. Do this 3 times, OYO.

    Slow-sy to the smaller parking lot. Grab a parking space. 3 mercans, 3 WWIIs, and 3 squats per space. Go halfway around.

    Then, mosey to the bus circle, 4 loops, and BTTVSF.

    Finish with 3 burpees…and then add 2 burpees, and then add 1 burpee to wrap it up.

    Numbers, names, and YHC took us out.

    NMS: 2 person workouts are great for mumble chatter and a good excuse to avoid counting in cadence. All numbers are unaudited.

    Prayers for Charlotte and YHC’s grad school classmates (11 deceased in 25 years).

  • May the Fourth

    https://claude.ai/public/artifacts/de13e548-9725-4b1c-98f1-f54b538a178c

    A long time ago in a parking lot not so far away…

    The PAX assembled in the darkness. No one new the suffering that awaited.

    The dark side of fitness called to them. But the force – and the Q – was strong.

    Armed with nothing but their bodies, and a serious lack of sleep, they would face the Empire, and each other.

    May the fourth be with you. Always

    Link above for the beatdown. Welcome to Patrick “Autotune” Newbie, the latest FNG to make his way out to Alamo. He is neighbors with Futon and they’re daughters go to school together. He is a music producer and a lot of his stuff can be heard on the radio.

    Prayers for Christian & Rudy

  • Detour….

    Nice chat at ETs post run…

    Saab abides