Category: Richmond, VA

  • Next Position

    It was a hot potato kind of day. Started with Honeymoon > Vagabond > McGruff

    WARMARAMA (Honeymoon)

    • Side straddle hops
    • Imperial Walkers
    • Ukrainian soldiers
    • LBCs
    • Merkins
    • Deaf man hangs
    • Leg stretches

    The Thang: 

    Up the Hill for a Triple Check (Honeymoon)

    • Partner 1: Carolina Drydocks
    • Partner 2: WW2
    • Partner 3: Runner

    Down the hill for a coupon Triple Check (Vagabond )

    • Partner 1: Slow burn Curls
    • Partner 2: Slow burn Skull Crushers
    • Partner 3: Runner

    Dealers Choice (McGruff)

    First man runs, next man picks the workout for the others

    Back up the hill for 5 Burpees

    Back down the hill for Jerkins and Ring of Fire. 

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Widely Divergent

    Widely Divergent

    Eighteen Atlantic Puffins returned to their imprinted nesting place promptly at 6:15. When they started, who they traveled with, and what route they took varied. What is known is that no one was alone… well except maybe Bodos. Regardless, we huddled up for a well said prayer from our friend Oyster. Very well said brother.

    RAMM may now have a reputation as being disorganized. People start at different times, some people ride, some people walk, some people ruck, some people run. You know what? Who cares! Without fail, we all come back to our nesting spot when it’s time. Just like the Atlantic Puffin.

    You can thank my 2.0 Tidwell’s digital report on the Atlantic Puffin for the backblast inspiration.

    Enjoy the day fellas. It’s always a blessing.

    Announcements

    • Amateur RAMM Gears on 3/31. Best costume gets their photo posted on Slack.

  • Bathroom Tales

    4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.

    Mosey to the back of the school for Warm Ups:
    Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court.

    Bonus: Several minutes of Florence style wall sits

    Exercise One: 4 Corners (Prostitute) with Kettlebells:
    10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.

    Exercise Two: Hill Circuits
    1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50 squats.
    2. Bear Crawl, 30 upright row, run down, sprint up, 50 calf raises.

    3. Bear Crawl, 20 one handed kettlebell merkins, run down, sprint up, 25 American Hammers
    3. Bear Crawl, 30 overhead press, run down, sprint up, 40 reverse arm curls.

    Around the worlds back to the flag. Runners returned.

    COT with Don Draper taking us out.

    Final thoughts: Strong work by all this morning! Lots of stimulating conversation amongst the kettlebellers.

  • Where Did All of These Guys Come From?

    Warmup: Lap around the parking lot, Arm Circles, Freddie Mercuries, LBC’s, Hand Release Merkins and maybe a couple more.

    Workout:

    1 – Mosey to the flag pole area for a Wilt. 100 of each – Heels to Heaven, Calf Raises at the elevated flag pole, LBC’s and Helix Squats tapping your butt on the picnic table benches.

    2 – Mosey to the basketball court. Partner up for Suicide/Balls. One partner does balls to the wall while the other one runs a suicide. Switch partners so that each partner does 5 of each.

    3 – Mosey to the front of the school for some 11’s. Bear Crawl to the 1st island and run back. The exercises were Merkins and WWII Sit Ups.

    4 – 4 Corners of the Parking Lot. 1st corner – 10 burpees, 2nd corner – 20 squats, 3rd corner – 30 single count lunges, 4th corner – 40 mountain climbers.

    Mosey back to the parking lot for numberama and namearama. Announcements – workout 6:30 at Atlee tomorrow morning followed by coffee at The Local Cup. @Phonics is having carpel tunnel surgery today – keep him in your prayers.

    As always, my days is better when I start if off with this group. Have a great weekend and SYITG!

  • A Quintuple check?

    The headline will be explained shortly…..this morning was one that the weather played tricks on a lot of people except the ones that came out. This was the first Thursday one(won’t be the last) that I have lead the Q. The good lord decided that he was to bless us with a window of light rain(to help cool us off except yours truly no matter the conditions can cook like an open pit) plus the weather was one that it felt really good to get out there. A little greeting to those who came out, then time to take off and get the workout in.

    Warm up consisted of: SSH, Don Quixotes, Helicopters, Cherry Pickers, Michael Phelps, Imperial Walkers, Copperhead squats, then lower to the ground for some Merkins and LBCs. An idea picked up from Rosie(change the counts) make it to where you are thinking of a set number yet going a little lower or higher depending on how things are.

    Quintuple(5) after warm up a short mosey to a good, classic spot originally was going for the triple check but with only 5(it became 4, then added one last exercise). 5 rounds of 5 different exercises: Incline merkins, step-ups, incline mountain climbers, tricep dips and the runner going down to the farthest light pole and back

    Next….time for a little build-a-beast. With a good distance between the light poles in the main back lot, the spacing apart was perfect to execute. Each exercise consisted of 6 reps(5 light poles).

    Round 1: Jump Squats

    Round 2: Shoulder Taps(Vagabond popping the last parts going real fast)

    Round 3: Kickstand Lunge w/ a little jump, then a big transition jump to the other side

    Round 4: Plank Jacks

    Round 5: Groiners w/ a pop up into a squat(I also call them Froggers) that will really work hips

    A little break…then mosey over to the basketball courts(wanted to do a prostitute but time was getting short). Quick 4 corners(10 squats, 20 Merkins, 30 SSH, 40 Raise the roof) the last one trying to bring the shoulders back to not only open them , but the chest as well.

    One final mosey back to the flag for a quick merkin round plus plank suicides(10/5). I will re-introduce those but imagine going high plank, to low then back up. A final 1 minute plank with twists to each side. Counts and call outs with the final prayer from YHC(praying for those who got the fart sack this morning, give you a little kick)

    A lot of announcements(see Slack) including what will be an upcoming change to the Monday Satan’s Hill(new location later this month). Vagabond will lead that first one. Nancy’s run is this Sunday over at New Market(430 I believe is the start time, check with Nancy or the slack pages. Daylight Savings will start next Sunday 3/11(then I think there will be no more falling back). 2 dates to remember: April 22 is the Monument Ave 10k(I have checked on that), Rugged Maniac is the following Saturday April 29. I am signing up for more Qs to lead so be ready. One last thing: THIS IS THE WAY!!

  • Tree Mile Run

    One galloped out of the gate early (pre-5) for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following “tree mile run” might have happened:

    Walk TYA-style to the Baptist Health Clinic, run the office park, cross Peters, run the other office park north to Broward Blvd., unlike the Wise Men, return by the same route. Just under 5.

    Number, name.

    NMS: As one does, YHC bumped into Omar in the parking lot. “How are you doing?” YHC asked.

    “Can’t complain. What good would it do?” he said.

    YHC responded with, “We don’t work together. We are not family. You can complain to me.”

    And, he did. Wow. It is fascinating and revealing to learn what another person is carrying. Multiple kids, a partner who works two jobs (5 a.m. to 8 p.m. every day), and basically being exhausted. YHC was reminded to be thankful.

    Brotherhood forming, even if Omar will likely never have time to join a workout. Omar ended with “Man, I just thank God for what I have. Thanks for listening.”

    Tuesday was a good day.

  • Putchya Hands Up! …GLORY!!!

    Big numbers at the Forge today, welcoming back a few guys off the IR bench for a DTH-farewell beatdown. Much to the chagrin of many, twas the quarterly NEW GLORY! Here’s how these studs ripped the top off their former NG stats:

    The THANG:

    WARMERAMA:

    • Circle up, review the New Glory circuit
    • Disclaimer – check yourself before you wreck yourself
    • Variable IC Reps to get the muscles warm top to bottom

    THE NEW GLORY:

    • The Forge quarterly fitness litmus test, to provide PAX the opportunity to monitor their individual physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • 0540 START
    • #1:  Complete x10 Burpees at the flag
    • #2-5:  Run down S.Coleman Rd to the Handicap Ramp, stopping at each light pole (x4 poles total on the right side) to complete x5 Hand-release Merkins
    • #6:  Bear Crawl halfway up the Ramp
    • #7:  Lunge walk to the end gate
    • #8:  Complete x20 Jerkins on the Rails
    • Run up Mount Chaplain, stopping at each new paved landing to complete assigned exercise…
    • #9 (Level 1):  x5 Burpees
    • #10 (Level 2): x10 Ball Dippers (2-ct)
    • #11 (Level 3): x15 Heels-2-Heaven
    • #12 (Level 4): x20 Squats
    • #13 (Level 5:) x25 Mtn Climbers (2-ct)
    • #14:  At the top of Mt Chaplain, complete x30 WWII’s, then run BTTF to begin next Circuit 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called.
    • 0610 END

    NEW GLORY stats have been posted on the F3RVA Challenge Spreadsheet, where PAX can review progress over the years! Link HERE:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=116147269

    Mosey BTTF for Mary/Stretching/COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Loved having all you guys out today! Sorry (not sorry) for the New Glory beatdown – and mad respect to you all for pushing hard. YHC enjoyed chatting with LIFO Nails before catching up with Scrum and Doozy, then quality time with Doozy to round out the 30min beatdown. YHX loved seeing some brothers pairing off for quality mumble chatter. TClaps to Fresh Prince, Rosie, Dealer, and Machismo for getting past the 3 circuit mark – ya’ll are a tough act to follow, but we all need a rabbit to chase!  For this being the last Forge in a while for YHC, it was just the kind of challenge and coffeerama quality time needed. You’re in good hands with Snuff at the wheel. Keep posting and YHC will see you on the flip side. Love, DTH

    Announcements (SEE SLACK!)

    • See the #SOJ channel for our rapidly growing outline of SOJ achievements, ideas, and challenges! Connect with ROSIE if you want to be a part of any given initiative or have your own idea to add to the list. 

    Prayer Requests:

  • Rainy Qs are back

    On a beautiful Seattle morning, 7 able men came together. I was able to justify my reputation for Q’ing on rainy days. It was a good turnout considering the conditions and thankfully the bus loop offered good protection from the elements.

    COP: DQs, helicopters, HRMs, MCs, FMs and ACs. Mosey 10 feet.

    Exercise 1: Pacer bear crawls to end of bus loop and runs back. Others do leg exercises such as coupon squats, wall sits, coupon side lunges both directions, SSHs and jump squats. Attila and I went a long distance for the bear crawl so I audibled a little and moved closer on the bear crawl. White Deer had his slowest bear crawl but I think he was saving energy. I had to do leg exercises as I was accused of having chicken legs from a couple members of my family. Not everyone can be brawny:(.

    Exercise 2: Same style but with lunges and run back. Focused on abs (Tater would be proud). Exercises included coupon AHs, coupon flutters, sit and press, WWIIs, LBCs and pole smokers. The lunges also took awhile and the AHs were killing me. Mosey 10 feet back.

    Exercise 3: Circle up and do a lot of bench presses, high pulls, swings, triceps and bicep curls for the ladies. Stretcheroonie.

    Closed in prayers for those who are suffering. Quick recovery for Roger Roger’s kids and Gypsy’s cousin and family.

    Sincerely,

    Fireman Ed

  • 5 Corners and Other Surprises

    YHC’s luck with rain seemed to have ended as it had started by the time we arrived at the AO. However it was light and while YHC had devised a plan to keep (mostly) dry, things would need to be modified mid workout.

    Here’s how it went down…

    Mosey around the school to the blacktop to warmup with dead man’s hang, Don Quixotes, arm circles, SSHs and Merkins.

    Mosey to covered pavilion which was unoccupied and the site for all of YHC’s original plan for the day. Partner up with P1 running to corner of Grove and Commonwealth and back, P2 does wall sit (against a pole). 3 rounds.

    While YHC‘s counting admittedly may have been imprecise the mumble chatter began to grow forcing an audible on my part. Mosey back out to the blacktop for a new concept – “5 corners”. As a group run to each corner and the center of the blacktop to do Carolina Dry Docks and LBCs – 30/10, 25/15, 20/20, 15/20, and 10/30. Not a dry shirt in the house.

    The mumble chatter hit a crescendo at this point thus we continued to avoid the dry pavilion and moseyed to the tennis courts for some partner booyah Merkins. Start at each side of one court, bear crawl to center and do 10 booyah Merkins then Crawl Bear back. Repeat 5 times. Heavy breathing was the dominant sound at that point.

    Mosey back to the blacktop for a triple check. Wall sits, Lt Dans, run to fence and Bernie Sanders back.

    We moseyed to the pavilion and discovered that the tomatoes had taken this spot, so as gentlemen and to avoid potential charges being pressed we moseyed to the parking lot to finish. First we partnered up for a mini Dora – 25 flutters, 50 Imperial Walkers and 75 SSHs partner runs to end of lot and back. Then the last exercise was P1 did 20 donkey kicks while P2 did American Hammers until time.

    numberama, namerama, YHC took us out. While my counting may have been imprecise my math I believe is still OK. This group certainly lived up to the “Geri Mary” nickname for this AO given 6 of us are in the respect category. Even with recent birthday boy Handshake coming in hot with 10 seconds to spare the average age of the group was north of 50.

    Handshake is Qing Dogpile Saturday for his 5th anniversary.

    YHC reminded all to take the time to give a hug to those you love as you never know when you might see them again. Every moment is precious.

  • 300’s

    Bullseye and Heist joined YHC for a Ménage-a-trois of pain (Courtesy Dodgeball). Workout went something like this –

    Warm-a-rama: SSH, Merkins, Arm Circles, Don Q’s, LBC…probably some others.

    Thang:

    YHC calls out exercises for #1 and #2. #1 starts exercise, #2 does second exercise with #3 running the stairs loop around the bleachers and then rotate. We stop once total for exercise #1 hits 300. We did squats, knee ups, Lt. Dan’s, and a couple others that I don’t remember.

    Jog to the school for a quick hoedown and dirty mudcaps. Back to the flag to the join the runners.

    YHC took us out with a quick prayer for my Mom who was diagnosed with thyroid cancer. Very treatable fortunately with surgery in April.

    Announcements:

    • Nancy’s Thang on Sunday @ 415pm. New Market Clubhouse is the launch I believe
    • 2nd F events at Wongs, Billards, etc. Check Slack for details.

    Small numbers provided a great opportunity to know more about Bullseye and Heist. One of them I was interested to know more about. Guesses?

    Have a great day men!