Category: Richmond, VA

  • Graveyard Shift

    Providence Elementary

    3 students showed up for an early morning learning session at Providence Elementary. It was cold wet and damp, but we stayed pretty dry at the main entrance to the school, which is where the majority of the learning took place. Here is what class entailed

    20 SSH IC
    10 Don quyotes IC
    10 Imperial walkers IC
    10 helicopters IC
    10 LBCs IC
    14 hollow holds w arm circles
    7 in and outs w legs while doing arm circles
    10 merkins IC

    20 full jump squats touching the ground

    20 double count australian mountain climbers
    50 LBCs
    5 donkey kick burpees
    30 double count heel touchers
    25 supermans

    30 left side oblique V ups
    30 right side oblique V ups

    30 double count heel touchers

    5 donkey kick burpees

    Mosey to the playground

    Timer runs to the tree about 40 yards away
    1 person does dips
    1 person does australian rows
    Repeat for a total of 4 sets

    Do a lap around the school

    5 donkey kick burpees
    20 left side oblique V ups
    20 right side oblique V ups
    20 supermans

    Merkins plank then walk it back to balls to the wall
    Then shoulder taps from balls to the wall

    10 double count spider man merkins
    50 double count bicycles

    30 jump squats

    20 left side oblique V ups
    20 right side oblique V ups
    30 heels to heaven
    20 supermans

    30 double count bicycles
    20 double count Freddie Mercuries
    25 louisiana promdates. Just like Alabama but from a crab position.
    10 double count Spiderman merkins
    30 double count flutter kicks

    Stretching

    Not sure if i did everything in the right order but I think I got it all.

    Class dismissed

  • Slower than semaphore

    Five posted for the most recent Punisher. Breeze shooting in the parking lot followed by prompt 6 PM start. Mosey around the parking circle to the grass on the western edge of the school for COP with SSHs, IWs, DQs, Ukrainian Soldiers, Shoulder Taps, Suzanne Somers(es), Freddie Mercur(ies), and Arm Circles.

    Follow with Super 21 with Merkins and Reverse Crunches. One of each then mosey about 25 yards to the school driveway and 25 yards back. Two reps of each then a mosey, and so on, up to 21. Break the action with 21 reps of other exercises after 5, 10, and 15 reps of the other. Plank and Al Gore at different times collecting the six.

    Mosey back around the school to the concrete crescent in front of the school for a few rounds of Dips and Side Lunges with Six Inch Holds awaiting the six.

    Few minutes of stretching and mosey back to the cars. Good seeing Splinter and Pigskin at Punisher and welcome back for week number two Half Nelson. You are OK, too, Forty Whacks.

  • Army of one. Backup QB joins the game. 

    7 dudes stepped into the Gloom this morning Satan’s Hill. 

    Nancy began the Q with Disclaimers and bienvenidos. 

    Warmorama: SSH (20), DQ (10) IW (10), Ukrainian Soldiers (10), Mosey to curb. Hands on curb for for 10x Muricans, 10x drydocks, 10x Plank Jax. 

    The thang: 

    Nancy had Pax mosey to stopsign and back. Then we lined up along the parking lot for 50/75 and 100 percent sprints. 

    At 100 percent, Nancy went 110 percent and felt something pop in his good leg. Dr Wildcat was on the scene and Nancy was unable to further participate. 

    YHC put on his best backup QB game face and took the Q over at thar point: 

    Part 1: Had to think fast. Had Pax grab Cindys and setup on one side of parking lot. Mosey to the coupon stack (rocks) and choose wisely. 11s was the name of the game. Start with 10 tricep extension, run to other end of lot for 1 cindy row. You know the drill…ended with several sprints and 1 triceps extension and 10 rows. 

    Part 2: Coupon rescue mission. YHC did a little woods recon with the 2.0s this past weekend and identified 4 long forgotten cindys thrown off in the woods. Rescue mission ensued with remaining Pax jogging to location and recovering 4 cindys. Pax took turns carrying back cindys. One Cindy may have smelled of dead skunk, but beggars can’t be choosers. 

    Part 3: Made it back to flag. Put away coupons. Had about 5 min left. Rounded up the Pax for a few rounds of SSH with 10 best murican rotation. Made it about 2 rounds. Recovery with some OYO warmdown for 45 seconds. Time. 

    Outro: Numbers and Names. 

    Announcements: 

    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause.
    • Monthly 4th Thursday SOJ lunches starting 1/26. Chicken Fiesta – 11:30 am. 
    • Kettleball workout tomorrow at Old Hundred 

    Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for Nancy to not be severely injured. Prayers for safe travels for Heist’s wife in Morocco. Prayers for Wildcat and his wife as they travel to DR tomorrow for some R&R. 

  • Who Dey @ DaVille

    Two showed up for a morning workout. Here is what went down.

    COP

    Opus took the lead and we mosey to the East entrance of Atlee HS. We post up for 15 Helicopters, 10 Imperial Walkers, 10 DQ’s, 20 LBCs, 20 Flutter Kicks, 15 Crunchy Frogs, 10 hand release merkins, 10 alternating shoulder taps.

    THANG

    5 lunges – Run to curb and back, 10 lunges, run to curb and back, then 15 lunges run to curb and back. Corned Beef takes over mosey to tennis courts for tennis court suicides, lunge to edge for 1st court, bernie saunders back, lunge to edge of 2nd court Bernie Saunders back, lunge to edge of third court and bernie saunders back.

    4 corners escalator – Corner 1 – 10 squats, Corner 2 – 20 Alternating lunges (10 each leg), Corner 3 – 30 reverse alternating lunges (15 each leg) and corner 4 – 40 SSH.

    Mosey to West Entrance – we did 11’s starting with 10 dips on bench against wall, jog to opposite wall 1 Donkey Kick (DK), return to bench 9 dips return to wall for 2 DKs. Continue until 1 dip and 10 DKs.

    Mosey back to flag.

    Numberama, Namerama, Opus took us out in prayer.

    Moleskin

    I recently saw a post on Joe Burrow’s advice to Young Athletes:

    “Work in Silence. Don’t show anyone what you are doing. Let your performance on Friday nights, Saturday nights and Sunday night’s show all the hard work you put in. Don’t worry about all that social media stuff.”

    See you in the gloom soon gents – let’s put in some hard work early so we can enjoy the laughter of a lifetime! Cheers ….. CB

  • Heat Is A Luxury

    CSAUP hangovers, warm fartsacks, misty weather, and the threat of a punishing EF Q are some of the excuses six men overcame this morning at Hoedown.  Here’s what transpired:

    Mosey to the Third Church back parking lot

    COP

    • Don Quixotes
    • Ukranian Soldiers
    • Helicopters
    • Copperhead Squats
    • Dead Man Hang
    • Merkins
    • Mountain Climbers

    Mosey to Silverspring Dr, left on Carriage Ln, right on Spottswood Rd

    Greta Thunberg’s Nightmare

    • Car = 5 Merkins
    • Truck = 10 Squats
    • Van = 10 2ct Flutter Kicks
    • SUV/Crossover = 1 Burpee

    Stop on Spottswood at top of hill

    DORA

    • P1 – 100 HRMs, 200 Reverse Crunches, 300 Monkey Humpers
    • P2 – Run to bottom of hill and back

    Finish GT’s Nightmare and mosey across Forest to Lindsay and up the Horseshoe

    Scissor Sisters (best demonstrated)

    • P1 holds feet at 12 inches,
    • P2 rotates feet around P1’s feet
    • Flapjack, Reverso, Repeato x 3

    Ring of Fire

    2 Minutes of Broga

    Numberama, Nameorama, COT

    MOLESKIN

    The PAX was smallish, but mighty.  Bodos tried to do his part to save the world by driving his more environmentally friendly van or simply because it had heat, but our trek behind Third Church proved our neighbors care far less.  There were more automobiles, primarily of the gas guzzling variety, than there were houses and likely people.  Alicia Silverstone and Stiffler’s mom made their way into the mumblechatter.  Bodos enjoyed a good game of Human Frogger and Handshake, well Handshake said Handshake things.

    ANNOUNCEMENTS

    Frozen Triangle returns January 2030

  • (Preblast) Hitchhiker will Q at WDog. Hope to see some of you there!

    The coffee will be provided after the workout.

  • Shoe Day!

    10 gloom warriors, including 2 FNGs, braved the chilly wind and cam together to be awesome.

    Flinstone was on the Q sheet but was unaware that today was his VQ so YHC improvised and we all had a Kickass time and it went something like this:

    COP was mostly the usuals – SSH, LBC, arm circles, Ukrainian soldiers, Don Qs, merkins etc..

    Flinstone is nursing a big toe injury so we kept it close to the flag, mosey to curb crawl up to 5 and back down.

    Next was 11s on the hill. Jump squats up top and WW2s at the bottom.

    then we did a double check of sorts partner up and we were running from one picnic or another – Donkey Kicks, dips, decline Merkins.

    Mary ring of fire and we’re done.
    2 FNGs Sean Vass and his son Jackson (10) are now Rongrande and LilRon in homage to Jackson’s love of soccer and C. Ronaldo specifically.

    After the beatdown we handed out shoes that Gypsy so kindly donated to the guys. Smiles and gratitude all around.
    Some of the guys want to do Bear Creek 10 milers and we may be sponsoring those that don’t have the scratch.

    The message we left with is to always lift up our brothers who may be struggling. Positive reinforcement is what we do.

    Two more Saturdays at our current location and then we switch the AO to The Healing Place where we will be participating in the 10k training team. Come join us, no commitment required. See me or Offshore for details.

    Peace and chicken grease

    – Shakedown ✌?❤️??

  • Frozen Triangle Part Duex

    A total of 46 guys, including an FNG (big respect) showed up today for the first RVA CSAUP event in quite a while.

    An eager 45 (including 3 ruckers) gathered before 0600 in the dark gloom of Dogpile ready to roll. The temperature lived up the CSAUP name, it was chilly, but the adrenaline was flowing. 0600 on YHC’s watch, so the ruckers hit the road and the rest of us grabbed the shovel flags and moseyed to the COP circle for disclaimer (you v you and pay attention to your body) and COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Deadman Hangs
    • Imperial Walkers
    • Alternating Shoulder Taps
    • Tempo Merkins
    • Freddie Mercuries

    Head to the Amphitheatre and pass the baton to Rosie for the THANG:

    Ladder – 5 incline merkins on each step going up; 5 dips on each step going down; bunny-hop/box-jump back up to the top.

    Circle up for numbers and names and then grab the shovel flags and runners take off for Punisher. Flags were flying. We were getting some honks, and the air was brisk. Many guys circled back to pick up the SIX. I think Gypsy did it 5 times and ran an extra 3 miles.

    PUNISHER

    33 of the 43 bootcampers made the run to Punisher for bootcamp #2. OC and CB got the provisions set up and guys fueled up. Then CB set up the audio and lead a Tabata ground and pound for that included merkins (OUCH), DQs, Arm Circles, Squats, LBCs and other

    Circle up for numbers and names and then grab the shovel flags and runners headed for Mary. Again, bro-code was in effect.

    45MOM

    31 of the 33 made it from Punisher to Mary, and we picked up Handshake for the last bootcamp and last leg of the Triangle. There was no catching your breathe or fueling up because UpChuck was ready to roll. Thankfully, UpChuck started us off with SSHs and then added some Broga (which really pleased Last Call). Then he dropped the hammer:

    The THANG: Twisted Dora – Line up across the blacktop and partner up. Exercises were 100 Carolina Dry Docks, 200 Squats (either jump or touch 5 fingers to the ground), and 300 SSHs. Runner – bernies across the blacktop to the fence and runs back. Oh, and the TWIST – every time the runner returns, partners do 5 Boo-yah Merkins…KILLER.

    Mosey back to the starting point for numbers and names before taking off to for Dogpile and to close the Triangle.

    The run back to Dogpile was blinding and painful. We gutted it out and everyone made it back to Dogpile where the ruckers were waiting for us and Circle K had the grill going with dogs and sausages.

    One last number-rama and namarama, announcements and COT.

    We prayed for our F3 brothers – Fudd, Gomer Pyle and Pigskin – heading to Honduras in service.

    Other announcements –

    • Great job F3RVA for donating around 400 shoes for various groups. Well done!
    • Shank has his VQ on Tuesday at Bermuda Triangle
    • Add any others I missed in Slack

    Huge shout out to all those who helped bring this CSAUP back. Rosie and I put it out there and the PAX stepped up to Q, drive, get provisions, chip in, and just generally to do whatever is needed and check on the SIX and make sure everyone was accounted for and good to go. LOVE this group for all those reasons.

    We can sometimes get lost in our daily/weekly routines or often times we don’t have time to hang out and chat before or after weekly workouts. CSAUPs give us the chance the see new guys, and to deepen our fellowship with other guys. In addition, they give us the opportunity to push through our normal boundaries and test ourselves. We all aced the test today. Well done men!

    Get some rest this weekend, enjoy some family and football, rest those legs, and I’ll see you all back out in the gloom soon!

    Who’s planning the next CSAUP?

    No more Gumbo for you and It’s all coming up Rosie!

  • I just can’t get enough

    Polly was in a weird mood and sang to me the entire 3 1/2 miles:

    We run together
    We’re running down the street
    And I just can’t get enough
    And I just can’t get enough
    Every time I think of Brunch Club
    I know we have to run
    And I just can’t get enough
    And I just can’t get enough

    Must have been from the Depeche Mode cover band he saw Friday night. It also prepared us for Attilla at Gridiron:

    So we’re different colours and we’re different creeds
    And different people have different needs
    It’s obvious Attilla hates us, though we’ve done nothing wrong
    Even though he knows us, what could we have done?

  • A Little Red @$$

    A lucky 7 descended upon the Gridiron, sans of any plane tickets to Honduras or dreams of frozen triangles.  With a little red @$$ on the Q, here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the SHMS football pasture for a one-man Dora – each PAX member divides the exercises into 5 increments, with a 100 yard run between each set
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Mosey to the entry road for a curb crawl – 1 to 6 down to 1
    • Mosey to the Pavilion for a 3x check
      • Run
      • Step-ups
      • H2H
    • Mosey to the football field for a jack Webb
    • 2 laps around the football field
    • COT with YHC taking us out

    Great work from the PAX today.  T-claps to Polly and Whitesnake on their pre-run.  YHC started with a little red @$$ and the high rep, one-man Dora.  Many thanks to the PAX for persevering. 

    Prayers for those that have recently lost loved one.  Prayers for Fudd, Pigskin and Gomer on their trip. 

    God is good all of the time!

    Attila