Category: Richmond, VA

  • Heartbreak Challenge

    Due to a Handshake challenge, i stepped up for a Heartbreak Q. Godd turn out for a cool morning with 14 Brother in Arms.

    Here is what went down. mosey to the warm up spot for SSHs, Ukranian soldiers , Imperial walkers, Merkins and LBCs. Move over to the parking lot for a prostitut style four corners: 10 Merkins, 20 WW2s, 30 American hammers, 40 SSHs. Once completed we headed to the bars for 2 rounds of 8 pull ups while the Pax did dips awaiting their turn, mosey up the hill for a Dora: 100 merkins, 200 squats, 300 LBCs. Mosey to the flag; ring of fire split in the center for merkin circle. Cadence heels to heaven, americian hammers and just enough time for 60 second plank. we got some distance in at 1.75 miles and plenty of muscle work. Tres Machos lunch at innsbrook today. Prayers for job hunters and positive interview results for Tater today. praying for those familes that have sick loved ones who are facing the end of life. Gods grace to all of the ones hurting. Coffee afterwards at Starbucks. Thanks for letting me lead!

  • Scenes from a F3 Workout

    Many of you may or may not know, but YHC originally hails from Long Island, where Billy Joel is less of a musician and more of a state-sponsored religion. In honor of his (belated) May 9 birthday, the workout soundtrack was entirely Billy Joel themed.

    The gloom began with an Indigenous Peoples Run around the soccer field. The last man in line carried a cinderblock, performed five block squat thrusters, handed the block to the next HIM, then sprinted to the front.

    After Warm-a-rama, the pax moved to the playground. The men formed up shoulder to shoulder in plank position and began passing multiple cinderblocks underneath one another down the line. Somewhere during this evolution, YHC noticed a faint smoky smell and occasional tiny sparks coming off the blocks. In hindsight, this should have been interpreted as a warning from the universe. Shortly thereafter, two blocks catastrophically failed under pressure. We did not start the fire, but the cinderblocks may have been considering it.

    The workout rolled on into multiple Triple Checks around the playground loop, and then to the basketball court for 11s.

    Despite the destruction of government-grade masonry equipment, all men survived, no fingers were lost during plank block transfers, and the pax successfully honored Long Island culture through sweat, confusion, and mild construction debris.

    Announcements:

    NTB going-away party THIS Saturday at 4 p.m., RSVP to DTH.

    Also this Saturday- Bon Iron will be meeting at Dogpile.

    June 13 food distribution for Latinos in VA (details to come on Slack).

    June 14 at 3 p.m., off-the-books ruck at Sunday Park, followed by dinner at the Boathouse.

    Prayer Requests: For the young man at St. Christopher’s who took his life.

  • Grove? Not today…

    8 strong emerged from the misty gloom for the latest edition of Spider Run. It was a relatively light crowd – We had 4 runners, 3 walkers and a biker. The age old Grove Ave run was offered but denied. The runners headed across the bridge and down to the river completing various mileage.

    Numberama, namerama and YHC took us out.

    Convergence on Memorial Day at 7am. Also Flatline Qing Dogpile this Saturday ahead of his upcoming deployment.

    Hitch and his PortaDash app continue to amaze us and even Hitch as its reach grows. The ADA has reached out to him and we wish him good luck in his meeting later this week with a Retail Coalition.


    We keep Bleeder’s and Bodos’s families in our prayers and any Pax or family in need of support.

  • Record numbers on the golf course

    There was almost enough for two foursomes, a record number for the SCCC. We almost had to get another cart to fit everyone. 5:30 and everyone arrived carrying a wide array of weights. Offshore won with the record weight – fact, no two PAX could pull their weights together to be more than the single 45 LB kettlebell that Offshore brought.

    Same routine as always, 6 rounds, two exercises per round, one lap between rounds and two laps to close it out. Hitchhiker did some extra laps at the start and finish to tack on the extra miles, so did OBT.

    Solid mumble chatter this morning, even if it was just YHC talking and maybe not everyone was listening, but thank you all for being ears to my stories. My M can only take soo many stories.

    Announcements: Memorial day convergence at Dogpile start time is 7 AM.

    Prayers: To those families that have loved ones that have taken their lives. There is support out there, it may not be easy to talk about it but know that there are ears to listen and shoulders to lean on.

  • BLIMPS!

    (16) grown-boys ran around Rountrey this morning. Here’s what went down…

    WARMARAMA – Gave the mission, stretched out and explained B.L.I.M.P.’s

    • B: (5) Burpees
    • L: (5) Lunges
    • I: (5) Imperial Walkers
    • M: (5) Merkins
    • P: (5) Plank Jacks

    COP #1 – Ran around the ENTIRE neighborhood, stopping at just about every cul-de-sac and bridge to perform a BLIMP.

    ANNOUNCEMENTS

    • BOS begins with Dodgeball on Thursday at Timberwolf
    • Memorial Day Convergance

    PRAYERS/WINS

    • Globetrotter gets some health results today
    • YHC landed a new gig!

  • Tres amigos y Upchuck

    5/11/2026
    Upchuck brought his rucksack and coffee cup while the rest of us did a Hot Tater. I started off with:
    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Ukrainian Soldiers
    • 20 Copperhead Squats
    • Stretch Right foot-Right hand and flapjack
    Mosey to the wall and count off in 3s. That didn’t take long.
    • Partner 1 runs the entrance drop-off “circle”
    • Partner 2 does hand release merkins
    • Partner 3 does WWIIs
    Salt Lick took over and we did an Indigenous People’s run to the field behind the school and discovered they have a sprinkler system. We went to the benches for
    • 10 Step-ups right foot
    • 10 Step-ups left foot
    More Indigenous People’s run around the field and to the play set for
    • 10 hanging knee-ups
    More Indigenous People’s run to the asphalt playground for 2 rounds of Gaga ball. Tie for the championship trophy goes to Salt Lick and Oyster. I won the highly desired Participation Trophy!
    Oyster took over and we did four corners.
    • 10 merkins in corner 1
    • 20 jump squats in corner 2
    • 30 Monkey Humpers in corner 3
    • 40 Flutters in corner 4
    • 30 Monkey Humpers in corner 3
    • 20 jump squats in corner 2
    • 10 merkins in corner 1
    Mosey to the front corner parking lot. At each parking space, bear crawl to the next line and do
    • 1 merkin, bear crawl to the next line
    • 2 merkins, etc. up to 10 merkins
    Mosey to the ‘flag’ parking lot for 11s between the ‘street’ side of the lot up and fence at the top of the hill
    • Jump squats
    • WWIIs
    Time’s up. Rejoined by Upchuck.
    Announcements:
    2nd Tuesday, 2nd F mañana at noon: Tres Machos in Innsbrook
    COT
    Recent suicide of an 8th grader reminds us to show some kindness and concern for those we come in contact with. You never know what they may be dealing with or how you could touch them for the better.

  • Lugnut Mangasm

    6 ding dongs brought their bells out from underneath their pillows for a brand new pavement-pounding playlist.

    Warmarama.

    Triple check 1: Timer carries 2 cinder blocks up the hill. Skull crushers + kettle bell swings.

    Triple check 2: Timer carries 2 cinder blocks up the hill. Pulls + squat thrusters.

    Triple check 3: Timer bell crawls up the hill with 2 bells. Block chest press + block curls.

    Triple check 4: Timer Bernies up the hill with a bell. WW2s with a bell + squats.

    Triple check 5: Timer lunge walks with the block across the lot and back. Mirkins dragging the bell + Turkish getups. (unfinished).

    COT.

    Coffee in the breeze while listening to piano bar music. Everyone pitched in to help Blank Space change his tire. Perfect spring morning.

  • River Run vol. 511

    YHC and Bullseye met on a bright, Monday morning in May to log some miles. Unfortunately YHC’s morning prep didn’t go so well and thus the run had to be cut short around 3.5 miles but Bullseye took the torch and kept on running for his usual 6. Good on him.

    Route was mostly west of Winterfield and then back across to netherfield, Arrandale, golf course and home. no snakes were seen.

    -Singer

  • River Run vol 427

    Forgot write a backblast for this one, April 27th. Bullseye and YHC logged some miles from Reds, 4 in total, out the golf course through Brigstock and Mt. Hill and back to the start.

    -Singer

  • A Lucky 7

    A lucky number 7, the ultimate prime number PAX.  No 3x check or partner exercises today. Here is how it went down in The Deep on a gloomy Monday.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Bus loop birthday week beast – 3 stops with 17 reps
      • 51 HRM
      • 51 WWII sit-ups
      • 51 jump squats
      • 51 merkins
      • 51 Irish hammers
      • 51 crab cakes
    • Curb crawl – up to 5 and back down to 1
    • Native American-style pole smokers down the bus loop
    • Mosey back to the flag for some brief stretching
    • COT with YHC taking us out

    Huge thanksgiving prayer for Blue Moon and a great wedding celebration for his son on Saturday. 

    Memorial Day convergence at Dogpile at 7 am.  Lunch on Tuesday at Tres Machos.

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila