Category: Richmond, VA

  • The Sea Was Angry That Day

    Nine guys bore the wrath of an angry Q.  Here’s what transpired:

    Mosey behind the Church

    COP

    • Imaginary Invisible Jump Ropes
    • Helicopters
    • Copperhead Squats
    • Arm Circles
    • Imperial Walkers
    • Merkins
    • Suzanne Somers L/R
    • Freddie Mercurys
    • Hello Dollys
    • Inverted Scorpion Kicks

    Mosey back around to the Church patio

    Super 21s

    • Merkins/ WWIIs 1:1, 2:2, 3:3…18:18
    • Monkey Humpers IC and a lap of Church after sets 10 and 15 (w Speed Bump Burpees)

    Mosey to Block Pile

    Lindsay – Overhead Block Press/ Block Squats (Super 21s sets 19 and 20 after Lindsay 20/20)

    Block Curls x 20 IC

    Return blocks and mosey to Henrico’s Tiniest Park

    Boxing Cockroaches 2×25

    Mosey back to Flag

    Super 21s – set 21

    Finish with Monkey Humpers

    Numberama, Nameorama, COT

    MOLESKIN

    In the grand scheme YHC has no reason to complain, but the fact is YHC was a tired irritable Q this morning.  With barely a plan in place, YHC needed to work through some frustration.  Sorry, not really, sorry to those receiving the brunt of the punishment.  First Watch can really change a man’s mood and perspective though.  Thanks to all.  Coffeeteria topics of the day included proper birthday celebrations, teacher appreciation, retirement and the economics of Millennials and Gen Z.

    ANNOUNCEMENTS

    Beer Mile 10/29 – See Faceplant

  • Lets just keep it contained

    4 Bootcampers thought they might be in for a heavy run day when YHC explained that there would be no Merkins or Burpees but that the PAX was free to incorporate them into the beatdown as they each saw fit. I do not believe 1 burpee or Merkin was performed in the making of this BB.

    Mosey to the Amplatheater for COP and what would eventually be the entire morning

    DQ’s, Helicopters, Apple Bottom Poppers, Imperial Walkers, LBC’s, Booty Scooters

    Partner up

    Partner 1 does exercise while partner 2 box jumps their way to the top and runs back down repeto X3. Exercises are LBC’s, American Hammers, Scrunchy Frogs

    Round 2 Exercises are Jump squats, Ball Dippers, Calf Raisers

    Elevens – 1 American Hammer at the bottom run to the top for 10 Box Jumps on top step

    Move to the bottom of the pit wall sits at the bottom for about 1 minute run to the top for dips (YHC kept count of 50, 40, 30) time ran out BTTF

    Numbers / Names Face Plant took us out

    NMS:

    YHC is still trying to figure out how to get a good well rounded beatdown in when you can’t do anything in the plank position. Lots of Abs and legs to be done but YHC has also been reminded that not everyone likes to run as much. WDog is one of those AOs that you can stay in one spot and still get a really good workout in, if you haven’t Q’ed here YHC suggests you give it a shot.

  • Troll Patrol

    11 of the West Ends finest joined for this weeks iteration of Heartbreak Ridge

    COP – various exercises

    Mosey to the Bus Loop for some Pole work. Each man had a pole and we started with 20 Pole Smokers and then bear crawled to the next pole for 20 Squats and repeated until all Poles had been used.

    Mosey to the Tennis Courts and partner up. Partner Bear Crawls/Wheelbarrow for 5 rounds for each man.

    Mosey to the other side of the court for Line Touchers.

    Mosey to the Pull Up Bars at PES and partner up. P1 does 5 Pull Ups and P2 does Squats x 6 rounds

    Mosey to PES front lot and complete 2 of 3 rounds of a Triple Check. P1 Run the long loop P2 Flutter Kicks P3 Wall Sits

    Mosey back to the school for 10 Burpees

    Announcements – West End lunch are Firehouse Subs today at Innsbrook at 12:00. Shawn G Hogan Beer Mile on October 29th at 7:00 pm at Faceplants house.

    Prayer Request – Prayers for the family of Lara Curry who died last weekend. The Freeman community has been impacted and there are a lot of questions/feelings those families are going through. Prayers for all those impacted. If anyone is ever in need please reach out to your brothers for help. We love each and every one of you and we are here for you.

    NMS – nice cool morning with a good crowd. Its nice to see Gomer and Fudd at Heartbreak as they are attempting to recover from the aging process. Honeydo and Atilla were their usual sassy selves.

  • Getting Down with Sally

    A 10-PAX of SOJ HIM’s looking for a good time found Sally awaiting them at NoToll. No Mudslide? No problem. Let’s do this:

    The THANG:

    WARMERAMA:

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • SALLY UP, SALLY DOWN (~1min of each: Merkins, Squats, Leg Lifts)
    • Variable IC Reps to get the muscles warm top to bottom
    • Round TWO of Sally Up Sally Down

    COP #1:

    • Mosey to the Toll Bridge
    • 7 MINUTE CIRCUIT:
    • Rotate through x15 Incline Merkins, x15 Dips, x15 Donkey Kicks

    COP #2:

    • Mosey to Field #1
    • Line up for a LINDSEY:
    • Chain Smokers 30-25-20-15-10
    • Groiners 10-15-20-25-30
    • Run length of field between sets

    COP #3:

    • STRETCHES & SPRINTS
    • Alternate stretching with variable speed sprints across Field #1

    COP #3:

    • Mosey back to the BBall Court
    • Line up for DMC:
    • Duckwalk out half way
    • Complete x10 Merkins
    • Crawlbear Back
    • Complete x3 Rounds

    GRAND FINALE:

    • Round THREE of Sally Up Sally Down
    • This time just Merkins to exhaustion, then switch to Squats for rest of time

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Nice to get reacquainted with Sally this morning – Nancy was particularly pleased and asked for thirds. The initial “CrossFit Workout” playlist was total trash, but we landed in the “CrossFit Rock Station” which worked out well. Missed out on the potential Mudslide visit, but maybe next time – this stuff isn’t for the feint of heart! Appreciate ya’ll letting me lead. Recent injuries are improving, praise be to God. SYITG, DTH

    Announcements:

    • 10/20 SOJ HDHH at The Veil Brewing

    Prayer Requests:

    • Healing prayers for Nancy’s daughter with a nasty ankle injury

  • Choose Your Own Adventure

    Six posted for four different run/walk/ruck workouts.

    Yardsale and No Idea launched at 5:00 for a ruck. They went 4.5 miles.

    Everyone else launched at 5:30. Boo-Boo went for a short ruck followed by some ruck exercises. Mr. Holland, Macho, and YHC launched on a run together. Macho had to leave early so dropped off after a bit. Mr. Holland and YHC got in about 4 miles. Numbers and names. Mr. Holland took us out.

    Perfect weather for a run today. It was great to see Macho posting for a run. It’s a tough thing to get into, but I look forward to seeing you out there again. It was also nice to meet Boo-Boo, a former Nantan from Lexington, KY, who recently relocated to the Mechanicsville area. I hope he becomes a regular here as well.

  • 5 Is the Loneliest Number

    Twelve men were exited to start their day with some hills around Westham.  Here’s where they went:

    The Route

    All

    • L on UR Drive
    • L on Campus
    • L on College
    • R on University
    • R on Westham
    • L on Lindsay Dr (add Lindsay Ct down and back)
    • L on Forest

    4s

    • L on Lakewood
    • R on Westham
    • L on University
    • L on College
    • Enter UR behind baseball field and BTF

    5s/6s

    • R on Ridge
    • L on Ziontown to University

    5s

    • Continue on University
    • L on College
    • Enter UR behind baseball field and BTF

    6s

    • From University R on Gaymont cross River to S Ridge
    • Continue on Westham Station and BTF via the Bat Cave

    Numberama, Nameorama, COT

    MOLESKIN

    As YHC awaited launch he looked around and noted that everyone was a 4 miler, that was until a few 6s came in hot, but nary another 5 miler.  Alas, YHC set off into the darkness alone.  In a sleepy saunter YHC jumped when Bone Thugs came out from nowhere on Forest to scare the Q and ask for directions home.  Consensus was the route was a thumbs up and will be filed away for future use.  Today’s apparel choices were almost completely appropriate.

    ANNOUNCEMENTS

    • Beer mile 10/29 – See Faceplant
    • Prayers for the Freeman HS community

  • Indigenous Punisher Day

    Four dedicated, beautiful athletes did Indigenous runs around Linwood Elementary and stopped a few times to do the following:

    Indigenous run to the back for warmup: SSH, DQ, Hillbillies, Plank Shoulder taps, Outlaws, Freddie’s

    Indigenous run to Soccer Field for Double Quarter Pounder At Soccer field. First time: 25 Merkins at 25 yard line, 50 Squats at midfield, 75 Mountain Climbers (one count) at 75 yard line, 100 SSH at the end–each one following by Bernie Sanders back to the start and run to the next exercise. Second time: 25 WWIIs, 50 LBCs, 75 Flutter-kicks (one count), 100 SSH.

    Partner up for Dora: 100 Release Hand Merkins, 200 Squats, 300 Lunges (1 count). Partner runs to telephone poll and back.

    Indigenous bear crawl the length of the soccer field.

    Indigenous run around the school, back to the front.

    Last 7 minutes: 10 Burpees, Wall sit, Balls to wall Australian Mountain Climbers, followed by toe taps. Finish with some LBCs, legs at 6 inches and Suzanne Summers.

    When it is World Snake Day, I will do this again but with Snake runs.

    Announcements: This Tuesday, lunch at Firehouse Subs in Innsbrook, 12-1. October 29 Beer Mile 7PM–see Slack for more details. October 29 is also the launch of F3 Blacksburg.

  • What’s for Breakfast?

    Two men made the trek from Early Bird Biscuit Co on Robinson, through Byrd Park and around the Lakes with a little extra added to arrive just in time for Kubota’s return to DogPile. After the beatdown we returned at a more leisurely pace. Those Doracides…

    YHC appreciated the conversation and the memories of the days when he could jog to DogPile and WDog each week and hopes to make this a regular occurrence.

  • Respect @ Daville

    Three PAX showed up for this morning’s beatdown with no established Q, YHC and Opus decided to lead this one this morning and here is what went down:

    COP

    We mosey to the Bus loop side of Atlee HS and triangle up for 20 SSH, 10 DQ, 10 Helicpoters, 15 arm circles (10 small 5 big) reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 LBC’s 8 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    Triple Check 1 –

    Using the inner bus loop as the timer, Partner 1 (P1) runs a lap, P2 – Step ups and P3 -40 merkins then rests. The rotation is P1 – to Step ups, P2- Merkins and P3 runs the lap, the last rotation P1 – Merkins, P2 – Runs the Lap and P3 – Step ups. This is one full rotation with 2 more rotations to complete the triple check.

    Triple Check 2 – Opus has this one and we mosey to the West Entrance and P1- Lunges from entrance to fence then moseys back as the timer, P2 – sit ups with feet on Bench and P3 – Freddie Mercuries. In similar fashion to above we complete 1 rotation for a set. We perform 2 more sets for a complete triple check,

    Mosey to Parking lot – YHC starts 11’s on the parking lot with 10 squats, then lunge to other side 1 LBC, Bernie Saunders back to start for 9 squats then lunge to 2 LBC’s. We get to 5 and 6 stop due to time.

    COT

    Numberama, Namerama, Opus took us out in prayer.

    No one under 50 this AM so this was a Respect workout! Have a great week, Cheers…CB!

  • Well its Monday on the Hill, and it’s a Holiday.

    6 Dudes posted for some Monday shenanigans at the Hill today.

    COP – SSHs, Helicopters, Stretches, Squats, LBCs, More Stretches.

    Mosey through hood stopping at every intersection for exercises – LBCs, Squats, Merkins, Imperial Walkers, WWIIs

    Coupon work – Curls, Squats, Rock Copters, WWIIs, Bench Press, Ab Rows

    BTF

    Numbers, Names, YHC took us out.