Category: Richmond, VA

  • I-81 Crew

    Three LIFOs took on the day with some KB action.

    • COP
    • Tabatha
      • 20 seconds on, 10 seconds rest, 8 sets each exercise
      • Squats, curls, flutter kicks, calf raises, shoulder press, WWIIs, lawn mowers
    • Stretching

  • The 6 are in

    6 gents showed up to brave the darkness and wake up on the right side of the bed. Here is what went down…

    Opus started out the fun with a little parking lot tracer action.
    COP consisted of some very normal exercises, but also some dirty dogs and mountain climbers and figure 4 crunches

    Opus took the PAX for its first triple check —
    lunge to the second island, run back is the timer
    dips off the high stones
    and merkins

    Speakeasy took the next triple check
    Longish run to the school is the timer
    Flutterkicks
    Curb toe taps

    Finished off with some corned beef
    Shuttle run timer
    LBC’s
    Jumpropes

    Good time had by all — glad we had 6 today for all those triple checks!

    Blessings
    Opus

  • BBBC

    Bash Bros Breakfast Club logged miles before and after a Sippy Cup traditional beatdown. YHC found adequate facilities for an emergency pitstop. Handshake pushed forth after YHC surpassed the courtesy time limit.

  • Graveyard Shift OTB 10/24/22

    4 Zombies of the Gloom searched for flesh to devour at Rockwood Park. The most flatulent of the Zombies scared away anyone from witnessing the following :

    Warmarama on basketball court : 15 SSH IC, 10 Don Q’s IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Broad jumps across basketball court to the other side and back

    Partner Up : Partner 1 lunges to the other side of basketball court and back while Partner 2 does Squats. Flap jack and repeato.

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Merkins. Flap jack and repeato until 100 Merkins completed.

    Run a lap around parking lot

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Run a lap around basketball court

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does rotating heel touches while on your Six (this ab exercise burns). Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries in seated/upright position. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Partner Up : Partner 1 does 25 Overhead Press with Thor’s Hammer while Partner 2 does 50 Calf Raises while holding 2 kettlebells. Flap jack and Repeato. Do another set of the same thing but increase Overhead Press to 40 Reps and Calf Raises to 75 Reps.

    Grab a kettle bell and bring it to the grass

    While on your knees, 25 Overhead Press then 25 Bicep Curls

    Various plank positions and stretching

    Run a lap around parking lot

    Grab a kettle bell and rotate it around your neck to the other side and back in front of you. Reverso to the other side to complete 1 rep. Do this 10 times. (This was Mudslide’s exercise but can’t remember the name of it)

    Mosey to basketball court for a couple minutes of stretching

    DONE

    Numbers, Names, Chaplain took us out in prayer after COT

    Prayers for House Party and his M as they begin to take care of their granddaughters (donate if you have clothes size 2T up to 6T or other items they could use)

    Prayers for Florence’s MIL having diverticulitis

    NMMS : Big Rig texted Chaplain and YHC over the weekend saying he’d like to lead the Q this morning. He did a great job. YHC was particularly thankful for lots of exercises working on his scrawny forearm grip and chicken legs. Much needed. Since Graveyard Shift is an Off The Books workout, we will wait for Big Rig to do a proper VQ at an established AO then write his own BB. Mudslide provided the coupons this morning and when I say Thor’s hammer, I’m not exaggerating. They literally look exactly like Thor’s Hammer haha. Seize the day brothers!

  • you’re fast, but how bout with a pumpkin?

    A lucky 7 began the week strong at 0530 at Hoedown. After making sure the stranger approaching in the dark was indeed Garbage Plate, the pax moseyed forth. Here’s what happened:

    COP in the first Third Church lot. Standard fare. Mosey to middle lot.

    Four Corners. Grab a coupon. Run to corner 1 and perform 10 merkins. Run back to start and perform 5 squat thrusters. Run to corner 1, 10 merkins, then corner 2, 20 WW2s. Back to start, 5 squat thrusters. And so on. Corner 3: 30 jump squats. corner 4: 40 2xFlutters.

    Coupon-o-thon: Series of stationary coupon exercises. 10 curls x3 // 10 overhead pressx3 // 10 bench pressx3. // 10 swings x3 // 10 squat thrusters x3

    Pumpkin Relay Race!! : 2 teams of 3, relay race with a pumpkin as the baton. Squats while waiting. Mosey back to TES.

    Triple check: P1: Wall sit,// P2: American Hammers // P3: Run the loop

    final COP: 10 burpees, SSHs.

    Numberama, Namerama, YHC took us out.

    NMS: lots of loquacious regulars absent today meant a quieter but strong group on a perfect temp morning. Pumpkin Relay was a hit, might try it again with a larger group and larger pumpkins. Doozy and GP proved they are just as fast while sprinting with a large gourd.

    SYITG.

  • Suth’urn hospitality

    Between Sunday afternoon influenza inoculation, and F1TV sessions the GP family got it done. We enjoyed visiting with Barbara briefly as we delivered a meal GP style:

    • Fried chicken
    • Macaroni and cheese
    • Green beans
    • Fruit salad
    • Chocolate Cupcakes
    • Sweat tea and lemonade

    NMS – We enjoyed planning and delivering this meal.  Great family collaboration. Great cause.

     

     

  • Yah, yah, yah I’ll get too it

    Only 2 brave enough for Suicides on Twin Team, Tobit and Doozy talked about just getting in a Ruck but decided to get after a beatdown instead. Lets head to the hill

    COP at the bottom with DQ’s, Helicopters, Imperial Walkers, LBC’s and a few others

    Run to the top pick four stopping points on the way up

    Run to first stopping point turn and lung back up, run to second stop American Hammers, run back to first stop lung to top, run to 3rd stop Jump Squats, run back to 2nd stop for American Hammers, Run to 1st stop lung to top, run to fourth stop for sugar sticks BTTF

    Numbers / Names YHC took us out

    NMS:

    Lots going on this week and really just forgot to write this BB. Had a great Friday night with Tobit, Orange Crush and Nancy Lopez watching the mighty Monacan Chiefs win their football game. YHC promised Tobit that he would get this BB out as not to mess with his Big Data points.

  • Breaking Bread – Yard Bird Night

    That better not be the neighbors chickens ”free ranging” in my yard again.
    Tonight’s menu for Breaking Bread. Smoked pulled chicken bbq, Coleslaw, Rolls, Chips, homemade pickles and Havoc’s Chocolate Chips Cookies. (We added a bag of apples and a bag of oranges for something healthy to grab during the week.)

    Chickens go on the smoker for about 2 hours with a couple of chunks of Hickory.
    2 hours (cut the grass, blown the leaves, vacuum a couple of cars). Grab the chickens, let them rest and then pull apart for some delicious pulled chicken bbq. rolls, coleslaw, pickles and top with either sweet baby rays or some Alabama white sauce.

    I really enjoy participating in Breaking Bread and having my 2.0 (Havoc) help me with preparing the meal. I may have snuck a couple more cookies out of the bag though. and my car is going to smell of hickory for a few days.

    See you in the gloom. Oyster

  • Back at it

    12 Brothers gathered this morning for a little bit of old and a little bit of new.

    COP: 10x helicopters, 10x DQ, 21x SSH

    #1 (Old) various crawls. Gather at edge of circle. 1a: Bear Crawl in, 5 merkins, Crawl bear back, 5 Merkins. 2 minutes continuous. 1b: Same, except using crab walk. 1c: Same except using gorilla walk.

    #2 (Old) head to field for some Whamo Lunge walks with dealers choice exercises.

    #3 (Old) Partner Pull ups, 1,2,3,4,5 Chin ups, 4,3,2,1. Alternate reps with partner.

    #4 (New) Conveyor belt. Pax splits into groups of 6 arranged on successive steps up the amphitheater. Pax at top runs down, other pax box jump up and do 5 monkey humpers on each step. Continue for 3 total cycles. Then repeat with bear crawls and 3 incline merkins.

    #5 (Old) Shadow boxing. 20 seconds on 10 second rest. Exercises included combinations of jabs, crosses, uppercuts, hooks and knees.

    #6 (New) 20-40-60-80. Run to 20, 2 burpees, run all of the way to the end of the field and back to 40, 4 burpees, run to end of field back to 60, 6 burpees, run to end and back to 80, 8 burpees, run to end of field and back to the starting line.

    Mosey back to flag. YHC took us out with a fall focused thanksgiving prayer.

    Moleskin: YHC checked and his last backblast was 12/2019. Too long. It was good to lead again. Our hands were freezing after the initial circle animal walks. Lots of dew and 40 degrees will do that to you. Not so much mublechatter today as YHC kept everyone moving, but as typical, the shadowboxing was a hit. Florence was standing next to YHC and was really punching hard, but it was too dark to see much of anyone else. Welcome to Empanada, named for his previous teaching job in Chile and his love for said food. X-Ray is Mr. Roger’s 2.0 and headed into the army as a radiology technician. Welcome to the F3 PAX guys!

  • Short Circuit??

    6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure.

    Mosey the tennis courts for Warm Up:
    SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder Taps
    AND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts

    Mosey to parking Lot for Exercise One:
    PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then ran back.
    Circuit One: 25 Merkins, 50 plank jacks, 75 Mountain Climbers, 100 SSH’s
    Circuit Two: 25 WWII’s, 50 Flutter Kicks, 75 Alabama Prom Dates, 100 LBC’s
    Circuit Three: 25 Lt. Dans, 50 Jump Squats, 75 calf raises, 100 Monkey Humpers
    Bonus Circuit Four (PAX choice): 25 Merkins, 50 Imperial Walkers, 75 LBC’s, 100 Raise the Roofs

    Mosey back to the flag for 2 minutes of Broga.

    Numbers/Names/Announcements/Prayer Requests

    House Party took us out

    Final Thoughts: Great work by all pushing through! YHC had a bunch of other stuff planned, but the circuits proved to be very time consuming. Surprisingly, the PAX chose Circuit Four as opposed to “Burpees and Hills.” Great to see Doublemint out this morning hot steppin’ and loosing up that leg. Hope to see him getting back into some workouts over the next few months. Continued prayers for House Party as he is taking in 2 grandchildren (age 2 and 4), and is in need of winter clothing, toys, and other items. Strong effort, as always by McRib, Ponch, and Mudslide.

    Have a great weekend!