Category: Richmond, VA

  • Partner and Group work with a State Trooper

    17 Beast hit Satans Hill for an OG workout. Lots of partner and group work is what ensued.

    See Nancy for the State Trooper Joke, its worth it!

    COP – SSHs, DQs, Imperial walkers, LBCs, Stretches, Pickle Pounders

    Mosey to Hill

    Love Hill – Runner, Bear Crawl, Lunge, Broad Jump Burpee, — Reverso

    Triple Check #1 – runner, WWIIS, Box Cutters

    Dora – Runner (Bernie), 100 Merkins, 100 Squats, 100 LBCs

    Mosey to Coupon Pile

    Triple – Runner and 50 toe touches – Curls and Squats with Coupons

    BTF

    Numbers, names, YHC took us out!

    Check Slack for announcements and sign up for Breaking Bread.

    VQ alert for Swoop on Monday at the Alamo!

    It was great to be back out with the crew today! Make it a great one boys!

    Duke

  • Boston Q


    Seven badass Bostonians (included two FNGs) and two downrange Pax hit the Coliseum this morning for a quest Q from down south. 

    Mosey to the Willie O’Ree Community Rink for Warmorama:

    Warmorama: SSH, Ukrainian Soldiers, Deadman hang (center/left/right), Merkins, LBCs, scorpion stretch. 

    During scorpion stretch I told the Pax the legend of the of the unnamed Pax member down in RVA that got upset by a “your mom” joke. Got some laughs. 

    COP #1: Eye of tHe storm: Couldn’t help myself as we were standing in a perfect spot for eye of the storm. 

    Picture an outdoor roller hockey rink with big Bruins logo. Start in center with 5 burpees, sprint to each corner perform called exercises and return to center for another set of 5 burpees. Plank when complete. Four corner exercises were:

    1. Merkins (20x)
    2. Squats (20x)
    3. WW2s (20x)
    4. SSH (20x)

    Plank for the six.

    COP #2 – Amphitheater fun: Pax started at bottom of amphitheater and performed 5x incline merkins then box jumped step to next level. 5 steps total. Went back down with 5x dips. 

    COP # 3 – Triple check: By this time Dunder had made it to the beatdown. Three groups of three for triple check. A man runs accross soccer field to the mound, B man did squats, and C man did curb walks along the concrete in front of amphitheater. 

    COP # 4 – Bear crawl across the BMX course. Lots of grumbles, but something different. 

    COP #5 – Mosey to the basketball court for “lady of the night” four corners. Exercises were 10 SSH/10 merkins/20 LBCs/30 single leg squats . Build up and build down.  

    Finished up with 2x rounds of donkey kicks and squats on the chain link fence. Jogged back to the flag for a partial pushup ring of fire. 

    Time. Numbers. Names

    Welcome to Gaddafi and Goggles, Boston’s newest member’s of the Pax. 

    Gaddafi was a marine and did a tour in Libya (hence Gaddafi). 

    Goggles is a big David Goggins fan and pumped out the 4x4x48 challenge in the pouring rain. Hence “googles”

    Final thoughts:

    Very cool to post with these guys and see how things probably were 8 years ago in RVA. Makes me appreciate that much more what we have done here.

    Last thing, Pebbles was down range from Providence, which is where the Carpenter planted the flag. Cool stuff.

     

  • Summer Tour Q

    Great AO! Last time I was here, we had ice coffee at the end of the workout and a lot of heat and humidity. No ice coffee today but plenty of heat and humidity. Discussion of the difference between Cherry pickers and Strawberry pickers. Someone else will have to provide the precise details but one involves clapping hands behind back and the other involves clapping hands just above the ground.

    Traveling COP

    • Mosey a short distance: 20 SSHs, 10 ManMaker Merkins, 15 Crunchy Frogs, (preceding all in cadence), stretch
    • Mosey some more: 20 Imperial Walkers, 10 Diamond Merkins, 15 Knee-ups, (preceding all in cadence), stretch
    • Mosey some more: 20 Copperhead Squats, 10 stagger arm Merkins, 15 dollies (preceding all in cadence), stretch
    • Mosey some more: 20 Don Quixote, 10 stagger arm Merkins, 15 Ukrainian hammers (preceding all in cadence), stretch

    Wall Exercises

    • 15 People’s chair air press, 10 BTTW hip slaps (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali, 10 BTTW Australian Mt Climbers (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Milkers, 10 BTTW Toe Taps (preceding in cadence), 15 Donkey Kix OYO

    Partner Jacob’s Chair: Mosey to the ‘outdoor’ amphitheater:

    • Partner 1 does a called Ab exercise while Partner 3 runs to the top of the amphitheater, does 1 burpee and returns. Repeat adding one burpee each time until 7 burpees are completed. We changed the ab exercise after each pair of burpees.

    Bulgarian/Dip/Derkin: Mosey trying to get to the other side of the school. Couldn’t do it from the direction I was trying so we went back to the top of the amphitheater and used the benches there.

    • 10 Bulgarian split squats, flapjack, 10 Dips, 10 Derkins (all in cadence): 2X

    Back to the flag with a stop on the way for:

    • 20 SSHs, 10 Cherry Pickers, stretch
    • Brazilian Mindbenders for 30 seconds

    We’re done:

    Water break

    Numerama & Namearama.

    2nd F event in the West End

    Takeout by YHC: Prayer St. Francis

  • NBA/WBNA we are not!!

    Good morning….a nice group of 7 potential ballers(including a visit from Upchuck gracing us) came out to Timberwolf this morning for an early morning shoot around. A little mosey to the courts, a good WARMARAMMA(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Jazzercise, Don Quixotes, Cherry Pickers, Merkins and LBCs). After that a little extra stretching to help loosen things up, then time to train

    We started off 2 rounds of suicides(1 the regular way, 1 starting long). After that we started going into knockouts(the 2nd round was a long one). Along the way changed things up with a few full court drills shooting lay-ups, spot up jumpers(penalties if you air balled it or did not hit the rim). After that back to just shooting free throws(boy we were starting to show our lack of training). The penalty was 20 Merkins. Then onto shooting 3s(not good there), 30 Merkins once we hit 10 made 3s. The end was coming so a final round of knockouts(Nancy had the bank working) took home the final one.

    A little run back to the flag, Count-a-rama, Announcements(including the 4th Thursday lunch today at Rusty Taco). prayer led by YHC and we called it

    Everyone….be careful over the next few days. The temperatures will climb plus the humidity so make sure the fluids are a plenty, if you need to slow down, take a little extra break during a workout(please do). Even if you need to take a drink, run with it while training that’s ok. We have been lucky this summer so a blast we were overdue for

    Have a good one…see you tomorrow at Satan’s Hill

  • A tree is a big grass plant

    We did my route today. 5 times around the school with stops for a total of 200 merkins and 200 dips. Then 3 more times for 120 squats, 60 Ukrainian hammers and 60 knee ups on the bench. Lighthouse ran extra. He talked about grass and trees; how in 100 years, we’ll view killing animals for meat as barbaric (we’ll eat lab cultured meat); how the message in a synapse is carried by chemicals instead of electricity. I mostly listened. Even to the extent I had something to offer, I didn’t have the breath to do it.

  • Needy Crush – the hottest new bromance in SOJ

    The stud magnet known as SOT pulled nine SOJ HIM’s into orbit for another episode of “Try Hard or Die Hard”, this one a farewell celebration for Royale who’s leaving for France today. Here’s how we about died:

    The THANG:

    • Mosey down to the TRACK and circle up
    • Welcome & Disclaimer
    • A courtesy warmup with SSH & DQ’s

    COP #1:

    • BLIMP’S WARMERAMA
    • At each four “corners” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats
    • Sprint the straightaways, Bernie the Curves

    COP #2:

    • Mosey to the grass hill
    • Lie flat for stargazing and controlled breathing
    • Knock out some Starfish Crunchees to warm up the abs
    • Partner up for a CORA (all ‘bout dem abs)
    • x100 WWII
    • x200 Flutters (2-ct)
    • x300 LBC’s
    • Moving partner bear crawls the hill then runs the loop back around to their partner 

    COP #3:

    • Box jump the steps up to the lot above the field and circle up
    • BURP-GROIN PYRAMID
    • Add 1 Groiner per Burpee, going up from 1 to 7 then back to 1

    COP #4:

    • Mosey to the school’s brick wall
    • WALL WORK:
    • People chair —> Hoedowns
    • BTTW for Chicken Peckers
    • Dirty Hookups, both sides

    Mosey BTTF and stretch everything out

    COT:

    • Counterama # 9 (and a gaggle of runners)
    • Namerama
    • Announcerama (see Below)
    • GREENBOW took the PAX out in Prayer

    NMS:  There’s no warmup like a BLIMPS circuit warmup, and the PAX (including YHC) was smoked before we’d reached the halfway point in this 45 minutes of Trying reeaaallly Hard. Mumble chatter was strong, and the PAX enjoyed the first romance-torn fight of our hottest new bromance – OC & NTB. Great way to send off the French student. Strong work everyone! ~DTH

    Announcements (SEE SLACK!)

    • Oyster’s Payin’ 2nd F Lunch tomorrow
    • Chap on Q at R&R
    • VQ at the Alamo Monday
    • Next weekend R&R will have the School of Rock bootcamp for kids following R&R
    • Draper’s RunFest in a couple weeks
    • OC&Co RuckFest in October

  • Fast and Faster

    An easy flat out and back route was set for the 7 runners and a canine regular, maybe some speed work along the way. Doozy almost missed a turn early on but got back on track. Turns out Doozy wanted to run fast, so Airwolf followed but lost him, then Tobit jumped in with Airwolf and took off from the pack. Annie may or may not have been slowing Honeymoon down. YHC and Boberry decided MOT as run workouts is preferred – hills, speed work, track, tempo, or, like today ended up, negative splits.

    Public Service Announcement – It’s getting darker in the gloom, if you are going to be running on the streets don’t forget your lights, reflective gear, or if you’re Draper and Greenbow – glow in the dark shirts.

    • Oyster’s Payin‘ Lunch – Thursday 11:45 Rusty Taco, Westchester

  • Four Come Early

    A quartet of brogi veterans, including 1 summer traveler, rose 30 minutes before others to limber themselves prior to the marathon beatdown by Splinter. Plenty of groans and heavy breathing ensued on the front porch of the church. Areas of emphasis included hips, hamstrings, shoulders, glutes and others. Extended shavasana led to a brief slumber by YHC. Enjoyed the morning fellas. Appreciate the company.

  • Beast or Beast Light?

    3 PAX pulled in hot at 0530 to get the day started with:

    COP: SSHs, IWs, Helicopters, Birddogs, Suzanne Somers, Merkins, and Freddie Mercurys IC.

    Mosey to the teardrop bus loop for a Beast … or a Beast Light?

    Round 1: Right-hand waiter carry. 6 Squats at each light post. After 3 light posts turn around for the Beast… no, carry on around the tear drop. There are 5 light posts, so, Beast Light. But PAX did this first light post at the beginning and end for 6 rounds, so, Beast.

    Round 2: Left-hand waiter carry and Curls.

    Round 3: Back carry and American Hammers.

    Round 4: Around the world to the right and Tricep Extensions.

    Round 5: The grand finale: Around the world to the left and Burpee with a jump over the kettlebell. Bulkhead pointed out that this was round 5, not 6. Maybe it was a Beast Light after all.

    After round 5, no time for round 6, so Beast Light it is. Mosey back to the VSF for a quick round of Flutter Presses IC, the forgotten 6th exercise.

    COT: Bike ride at the The Anvil next Tuesday.

    NMS: YHC relived memories of the Century Classic, where Mann Date was the first station with a kettlebell Beast (or was it a Beast Light?).

    In the COP, YHC got a Davillian to say “eleven” and so joins Rosie in a super-elite club.

    Great conversation with Corned Beef and Bulkhead about things that don’t make sense like living at the Ritz, travel sports for kids, and two lane roads between Richmond and Virginia Beach.

  • Well Manicured Bushes

    Well Manicured Bushes

    A surprising 13 appeared at various times, either for early morning star gazing or for the main event, for today’s edition of First Watch. Mosey via the backdoor drive to the back parking lot for COP. Word count was high this morning.

    COP

    • 25x SSH
    • 10x Hellicopters
    • 10x DQ
    • 10x Copperhead Squats
    • 10x Arm Circles
    • 20x LBCs
    • 10x Merkins

    The Thang

    Mosey north on North Ridge to University. Stop for rules of the day. At any point during our meandering if you pass a well manicured bush on your left, 5 diamond merkins. Well manicured bush on your right, 10 monkey humpers. Started off with 5 & 10 as the homeowners association is keeping up with their manicuring.

    Short jaunt down to the bottom of university for 11s. Merkins & jump squats. 10/1 then run up to Ralston for 9/2. Back down for 8/3, etc. There happened to be a well manicured landing strip of a bush on the right, so we did 10 monkey humpers every time at the bottom. Finish at the top (of course).

    Wander south on Ralston to a well manicured lawn for something similar to a prison workout. There were 13 of us, so we lined up single file in the lawn facing the street. Each person was assigned an exercise they would pass to their right when rotation was due. Exercises were decline merkins on the swings, WWIIs, squats, SSH, burpees, incline merkins, lunges, LBCs, shoulder tap merkins, jump squats, flutter kicks, reverse crunches. The 13th exercise was the pace car, running to the yield sign at Rose Hill. All of this makes sense for everyone who was there.

    Two line native american run back up Kingston to Gaymont, BTTVSF.

    Numbers, names, announcements, YHC took us out.

    Moleskin

    When the cat’s away, the mice will play. When is the perfect time to do a workout in someone’s yard? When they are on a 2 week vacation of course. Hopefully the neighbors weren’t too disturbed by 20 minutes of 13 men working out in Kubota’s front lawn. Perhaps it’s time for a ring cam.

    You know that feeling when you have been out of town for a few days, come home, and your significant other has a lot to say? Well that was Handshake this morning. He didn’t take a breath the entire COP.

    Coffeeteria was strong this am as usual. Sorry I had to jet early.

    Announcements

    • Sign up for breaking bread. See Oyster.
    • Pickleball tourney 8/26 @ 6. Find a partner. Don’t bother showing up at Forest Hill during the daylight hours. Oyster says the competition is fierce.
    • Paddle 5PM tomorrow at Huguenot Flatwater. HH following at Honeydo’s.
    • Prayers for our PAX that are healing, spoken or unspoken.
    • Wojo is celebrating 6 years in F3RVA by continuing to complain about our lunge form

    Splinter out.