Category: Richmond, VA

  • Flexing for a Friday

    Good afternoon….a little issue with trying to get things coming up so I can complete this. Flex fridays I like to throw in a mixture of new and old things(see how they come out). What happens is I start to think with new things to bring out and try. I think of one, then 2 more hit. Here’s what we did today

    For myself, even the Warmaramma can be changed up from time to time. So this morning it was: SSH in Cadence(10), full arm circles forwards and backwards(10), Chainbreakers in cadence(10), Swimmers(10), Cherry Pickers(10), Windmills(10), Squat Thrust(half burpee) 10 full burpee is with the merkin, Lunge with twist(10) and Mountain Climbers in cadence(10). Wait no merkins, no LBCs. Correct 6 minutes and we were ready.

    Ok the main work and here’s what I offered(I am getting closer to having some type of course set up). Standard Sandbag Carries along with Sandbag Snatches, Battle ropes with Jerkins, Band work side standing twists and tricep extensions. More bands with squat into press and good mornings, a little mosey down we had halos plus hand over hand work with my Odin sledgehammer(25 pounds), tire pulls back and forth with x jacks, plus ball tosses each side(ball weighing 20 pounds). The work, having fun trying everything out then the tire I added a little weight inside which made it harder.

    A little mosey back to the top, 3 stations partnered up about 30-40 seconds each hit it quick get a little blood rushing to the muscles. After that an idea hit(under I haven’t done it in a while). The tire and ball came up half of us did side tire throws, the other half ball pushes to partner in plank position. We switched it up, ended with a little 90-90 stretch, a nice leg stretch with the band. Hit the 45 minutes right on.

    Announcements(2nd Friday is next week at Diamond Billiards), 3 weeks till Rugged Maniac, anything else can be found thru the various Slack channels.

    Numbers, call out and prayer led by YHC and done

    Scary part….I get home and for next Friday already have 4-5 things in my mind ready. BTW…the sledgehammer is 25 pounds, the head is rubber so it does no damage to concrete or surfaces so guess what?

  • The Traveling Kettlebellers

    5 men gathered at Bettie Weaver Elementary for another round of fitness and fun that we call Twin Team. The following is a brief summary for your viewing pleasure.

    To the parking lot for warm-up: Don Quixote’s, Arm Circles, Helicopters, Shoulder Stretches, Dead Man Hang, Plank Jacks, LBC’s.

    Grab the Kettlebells and head across the baseball field. Shoulder Shrugs, and Around the worlds across the field.

    At the parking lot: 25 WWII situps with lift

    Towards the Track: Reverse Forearm Curls, Upright hold until we get to the track.

    Exercise One: The Kettlebell Mile
    4 laps around the track. After each lap: 25 upright rows, 25 squats, 25 American Hammers (2 count).

    Exercise Two: Striders and Kettlebells.
    2 100m Striders – 50 bench press
    2 100m Striders – 40 calf raises
    2 100m Striders – 25 lawnmower pulls (each arm)

    Back towards the flag: Upright carry, overhead carry, reverse forearm curls, 50 LBC’s with kettle, Around the Worlds during the trek.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX on what I advertised as a “hybrid workout.” Rosie made a fair point that pretty much every workout qualifies as a hybrid. Sounds like there are a lot of cool events coming up – check Slack for details. As always, it was an honor to lead.

  • Tell me more about the third row

    Eight by run, ruck, or bike came out to see if the pollen abated with the recent rain. Spoiler alert: No, its still strong.

    Today’s route was a scenic stroll down Park Ave in the Fan and back on Floyd.

    Marv took us out.

  • It’s Been a While…

    Spring Break absences required YHC to step up for the first time in months. Shame on him. Let’s change that trim.

    Source of Truth has been super well attended recently, but Spring Break took it’s toll. 9 redwoods assembled, 3 broke away to run, and 6 followed YHC and the workout was rumored to go down like this:

    Slaughter Start: 10 burpees OYO

    Mosey to front of Midlo Middle for COP: SSHs, DQs, Soldiers, Bob & Weave. Down for some ab work, but YHC called for slow counts…and it was not well received. Flutterkicks, BoxCutters, LBCs

    Prisoner Run to Midlothian Village parking lot for Lunge-a-Thon: 60s forward, 60s backward

    Prisoner Run to adjacent church and almost get killed planking. Run across Coalfield Rd to neighboring church.

    Big Ole Beast – using drive from back of parking lot to Midlothian Turnpike, just like a regular beast but pause at each of 6 parking lot island, perform 4 or called exercise, proceed to next island, touch end line and go back to start. Most rounds were 4 reps x 6 islands x 2 lengths per go…except for the burpees. Everyone but Swordfish (ran out of time) called for an exercise:

    DK- Monkey Humper

    Rosie – Merkin

    Escobar – Burpees (audible to 1 per island)

    OC – Sprints, rest for 10s, sprint again

    Heist – something amazing that YHC can’t remember

    Bearimeter – partner up and bear crawl around circuit as a team, other guy runs backwards loop, meet up and switch off. and reverso

    Continue Lunge-a-thon on the way back to Midlo Middle

    Use another island for a Conveyor Belt: plank shuffle to left then back to right

    Bump into runners on way back to flag.

    90s left: Capital Letters

  • A Tradition Unlike Any Other – LIV Edition

    Twelve tour vets, a rookie, and one by bike toured the links at Mary Munford National in a quest for the elusive F3 Mudgear brand Green Jacket in perfect 70 and sunny conditions.  EF planted the flagstick.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Side Straddle Hops x 18
    • Copperhead Squats x 18
    • Merkins x 18
    • Flutter Kicks x 18

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18 (2c)
    • Mountain Climbers x 18 (2c)
    • Merkins x 18
    • Dips x 18

    Al Rory for the nine

    Mosey to Rae’s Creek

    LIV Guys – Chase the Money

    • P1 – WWIIs x 9 and run to P2
    • P2 – Caddie Crawl x 18 paces down the fairway and Plank
    • P1 & P2 x 9 Booyah Merkins at each turn
    • Continue until reaching the Green

    Mosey over to 16

    Drive, Chip, Putt

    • From tee box hit the green around the shovel flag – 5 burpees per stroke, repeato 3 holes

    Mary on the 18th green

    • Freddie Couples (Mercurys) x 18
    • Alphabet – spell SCOTTIE SCHEFFLER

    Mosey along cart path back to the Clubhouse

    19TH GREEN

    Hello Friends.

    Once Jack and Arnie fired their honorary shots from the 1st tee, the PAX set off in search of the short stuff, and we are not referring to TYA’s shorts.  After a rather quick warm up on the range, the PAX hit the course with all making the cut halfway through Amen 4 Corners.  Chase the Money nearly resulted in a couple of withdrawals, but the PAX played through.  Conditions worsened during the Drive, Chip, and Putt contest.  Not enough shot lube and poor equipment, but as Slippin Jimmy Walker said, “Drive for show, putt for dough.”  YHC believes the PAX was about 4 over Par through 3, probably too many Burpees to make the leaderboard.  Where’s the cart girl when you need her? Plenty of Caddyshack quotes, drop your favorite in the comments.  May the PAX’s days be filled with Eagles and Birdies.  Until next year…

    Numberama

    Nameorama

    COT

    ANNOUNCEMENTS

    • See Flatline, Gomer or Gypsy – 2 spots left for each day of CPR training
    • May 6th – CSAUP at Currahee 6am just show up
    • Welcome FNG Fergie

  • Tales from the West

    A quartet of Forge faithful fought of the fart sack to embrace the sunny and 70 conditions that awaited us at Huguenot High School. Pleasantries were exchanged and stories were told but here is what will be recorded in history.

    Mosey down to the cul-de-sac for introductions and legal requirements followed by a warm up that consisted of the following: DQ’s, Helis, Dead Man Hang, Jazzercise, Ukrainian Soldiers, Imperial Walkers, LBC’s, Suzanne Summers among others. All seemed good with no stragglers, let us begin.

    Lindsay back up to the tennis courts (brocode style). Exercises included Shoulder Taps (2-count) and dying cockroaches. Mosey through the tennis courts to Machismo Gate and onto the plush turf fields to complete the Lindsay.

    Super Dora: Partner up in the endzone. 1 person runs to the 50 yard line and back, while the other completes the following exercises: 100 merkins, 200 squats, 300 LBC’s, 400 APD. At each exchange 5 booyah merkins are required.

    Mosey back through the gates and BTTVF. Quick rest stop for some squats and calf raises. Circle up for quick merkin ring of fire followed by some leg raises.

    Numbers, Names, Prayers, Announcements. YHC took us out.

    NMS: YHC saw the Q was open as of yesterday and decided to jump on it in order to avoid Mt. Chaplain. Good to have Wedding Singer and Snuff back from their spring break travels while on limited rest. Good tales from their respective trips stirred some good mumble chatter throughout the morning. Humidity was intense and the booyah merkins were no joke. Thank you fellas for joining in the fun.

  • AMRAP Day

    Spring is here.  Pollen and humidity greeted those stuck in town this week.  With KBs in hand, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycle
      • High pulls
      • Curls
      • Tricep press
      • Squats
      • Halos
    • Run the bus loop
    • 2nd AMRAP challenge
      • Skull crushers
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • KB hammers
    • COT

    Welcome back White Deer!  Today was a White Deer friendly Q with limited to no movement.  Also, great to have Pyro with us from Jacksonville.  Solid work from all of the PAX today.  Plenty of fellowship and KB reps in those AMRAPs.  YHC has been consistent this week, high reps and a disgruntled and sore PAX.

    God is good all of the time!

    Attila

  • Space Ghost Coast to Coast

    4 Stallions whose kids Spring Break plans have been filled with camps and cartoons got up and attacked the Gloom head on this morning. With a lot of our brothers out of town for the week, YHC had a feeling the attendance would be light which gave the opportunity to test some new variations of standard exercises. According to the Janitor patrolling the halls of Tomahawk Middle, here is what went down.

    COP –

    Mosey around the Parking lot and back to center, circle up.

    • SSH, Imp Walkers, Ukr Soldiers, Arm Circles small/big, Butt kickers, Calf Raises, DQ, Merkins, LH to RH high variations (5 count each side), LBC, Flutter kicks, Box cutters, Scorpion Kicks, on your feet

    Thang 1 – The idea here was to try a standard workout with different variations to target muscle groups slightly different. Boy did it. Partner up and do 2 circuits.

    • Partner 1 runs to far light pole
    • P2 does variation of exercises on either bench or wall.
    • Exercise 1 – Pike Press Merkins
    • Exercise 2 – Incline Tricep extensions. (Lean on bench, elbows tucked, bring head down below hands and press up with triceps
    • Exercise 3 – Bench or wall jumps (think box jump but on bench or wall)

    Thang 2 – Mosey to Love hill for 11’s up the hill

    • Exercise at the top, double count ball dippers
    • Exercise at the bottom, squat jumps

    Thang 3 – Circuit 2. Plan was to go island to island for a 3 hour tour, but some giant dumpsters got moved in front of treasure island, so we made a pivot to Space Ghost Coast to Coast (one side of parking lot to the other) made for some brief mumblechatter between the heavy breathing. Partner up again for 3 circuits.

    • P1 runs to the other side of the parking lot and back
    • P2 completes incline curb merkins, calf raises, and curb dips.

    Thang 4 – 20 Calf raises on the curb OYO. Standard, toes in, and toes out.

    Mosey back to flag and do progressive burpees on the way home at every lit light pole. Made it up to 4 and it was time.

    Great work today fellas. It was a standard workout with a twist, and this one had me breathing a little deeper and hitting the muscles a little different. Way to put in the work!

    Announcements-

    • See slack for CPR classes, 2 spots left for each time slot.
    • Conversation on EH of our brothers that have remained out. Winter is gone, and today was a crisp 70. Time to work on getting our guys back out for the Spring/Summer/Fall routines. Discussed having deeper conversation at our next monthly SOJ meeting. Would love to see some of you there.

    As always, make it a great one fellas. Iron sharpens Iron.

    -Vagabond

  • Bojangling Solo

    One Davillians made sure the AO was secured and got in some mile this morning

    YHC decided to scrap the route and do mile repeats on the Bojangles loop.

    finished with 3 loops just over 3 miles

    Spit On That

  • Sunrise Sweatfest, Party of 12

    F3 PNG’s one and only and still unofficial AO “Ground Zero” is rapidly accumulating FNG’s of the 2.0 variety. Unlike other 3rd world sweatshops utilizing child manual labor, this one is voluntary and free and ends with a COT. A few adults corralled the gaggle of a 9 umpa lumpas into completing a variety of warm-up exercises, running down and up the gravel hill with various movements, plenty of mary, running around the nursing college, carousel plank walking, a mini-Dora on the field, a solid dose of wall-work, and variable chain reps. We welcomed an Australian friend nicknamed “Kanga”, a shirtless little brother of Mojang nicknamed “Sixpack”, and the Stewardson girls nicknamed “Narwhal” and “Athena”. A great time was had by all and we closed with a solid word of prayer for the mission work ahead of us for the day. Interesting to see how this thing is growing, and always happy for the company – no matter who it is. 🙂 Yours in the Field, DTH