Category: Richmond, VA

  • Graveyard Shift OTB 10/3/22

    Big Rig, Chaplain and YHC rose from the dead and dragged our feet over to Rockwood at 4:30 am. Not even the usual eyes of the wild animals staring at us from the woods was seen this rainy, cold morning. Here’s what’s written in this horror story :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC, 15 Merkins IC

    THE THANG :

    Mosey to parking lot behind playground

    Broad Jump across parking lot to other side then broad jump all the way back

    Mosey to adjacent parking lot

    4 Corners using combined two parking lots : 25 Ball Dippers DOUBLE COUNT at Corner 1, 25 Merkins at Corner 2, 25 Big Boi Sit Ups at Corner 3, 25 Jump Squats at Corner 4

    Mosey to the far side of the park down the trail that connects to the forest. Stop at the workout station.

    Rotating 1 Minute Intervals of : Pull Ups, Leg Extensions on bench, Dips, Big Boi Sit Ups

    Mosey BTTF

    Triple Check : Partner 1 carries two 30 lb dumb bells from Big Rig’s truck to the end of the parking lot and back, Partner 2 does Merkins, Partner 3 does Jump Squats

    2 MOM : 1 minute of Flutters and 1 minute of WWII’s

    Broad Jump from Big Rig’s truck to the end of the parking lot and back

    DONE

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

    Continue to pray for those impacted by Hurricane Ian. My hometown of Venice FL is a mess with home damage and fallen debris. North Port is flooded still. Further south Port Charlotte and Fort Myers are completely destroyed in some areas.

    NMMS : Emphasis today on getting YHC’s chicken legs stronger and working on grip strength. Went for form over reps. Enjoyed it brothers.

  • Hurricane Ian Workout at GridIron

    Hurricane Ian couldn’t keep 7 of us from working out this fine Saturday morning at GridIron. After a brief warm up on the cold, wet asphalt we moseyed to the more comfortable not so wet turf field for a workout.

    Dora of 100 2count lunges, 200 squats, and 300 heel raises with a 40 yard jaunt between exercises. Series of (5) 20 count WWIIs every 10 yards with bear crawls between, followed by 20 count of Reverse Crunches, Freddy Mercury, Heels to Heaven, and American Hammers with bear craws between the sets until we finished the 100 yard field. At the end of the field is a small hill for us to complete 7’s of Get-ups and Merkins. Followed by modified Jack Web of Merkins and Air Presses (request was to go to 11 Merkins and 44 Air Presses). Moseyed to mid field for another 20 count of various ab exercises with bear crawl and craw walk between the sets. Finished with 3 sets of Dips and some stretching for a brief cool down.

  • The Hard Way – 10.1.2022

    15 gentleman started this Saturday in the gloom.

    Beatdown=The Hard Way.

    1 mile run

    Line up on field for a progressive Beast. Run length of field stopping at the 25, 50, and 75 to perform six of called exercise. Continue to end and return stopping at same spots for six more of same exercises.

    Round 1=merkins

    Round 2=merkins, squats

    Round 3=merkins, squats, carolina drydocks

    Round 4=merkins, squats, carolina drydocks, lunges

    Round 5, merkins, squats, carolina drydocks, lunges, WWII

    Round 6=merkins, squats, carolina drydocks, lunges, WWII, burpees

    Run 1 mile back to Shovel Flag.

    Numberama, Namearama

    YHC took us out in prayer.

    Announcements

    Sign up for Dogpile Q and prayers for Mr Rogers son as he prepares for the Army

    NMS : One of the things Pop taught me was that sometimes you have to do things that you do not want to do, but needs to be done. No complaining or give half effort. Even if somebody else is not going the extra step, that just means you will be more prepared and have the advantage. The Hard way was inspired from the eulogy I delivered at my father’s funeral. As I do every year, I have included it below:

    The Hard Way

    Pop, Dad, Coach, Friend, Cadet, Marine.  These are just some of the names Dad answered too.  The operative word here is “Answer”.  Every time and for any reason, Dad would always answer a question or address a need.  Sometimes, you might not have liked the answer you received, just ask some of the umpires during his time coaching or I can certainly attest to not liking some of his answers to my questions. 

    Everybody knows that Dad had his “own” way of doing things.  His “own” way was very particular and structured.  Some people may have the idea that Dad was stubborn or bull-headed.  Just like the rest of us, Dad may have been a little stubborn, but when it came to accomplishing a task, Dad knew only “The Hard Way”.

                    Let me tell you a little about “The Hard Way”.  If Dad identified a task, or if a task was assigned to him, Dad would always approach a task the same structured way:

    • Every task was treated with the utmost seriousness.  No matter how small or large the task.  Each task was tackled with complete Commitment.
    • The accomplishment of every task started with precision planning.  This included what materials were needed and who was responsible for completing the necessary steps.  The plan was always adaptable depending on the situations that would develop during the course of the plan.
    • Carrying out the aforementioned plan was always performed with maximum effort.  Half-hearted effort was not tolerated.
    • Upon successful completion of the task, Dad displayed a humble pride.  Dad never boasted of his accomplishments.
    • On occasion, Dad would not complete a task successfully.  While that was not part of the plan, Dad would always learn from his mistakes and try to ensure that others would learn from his mistakes as well.

    While I could further describe “The Hard Way”, I think everybody gets the picture that “The Hard Way” could also be described as “The Right Way”.

                    Now that I have described “The Hard Way” a little, where did Dad learn “The Hard Way”?  Dad learned “The Hard Way” partly from the era he was born into and “The Hard Way” was definitely instilled in him at an early age through his family.  But Dad was absolutely exposed to the principles of “The Hard Way” in a formal fashion at The OLD John Marshall High School.  It was here as a member of the Cadet Corps, Company ‘F’, that he was enveloped in a setting that espoused, expected and demanded attributes such as : Duty, Honor, Country.  The young men of The Cadet Corp are expected to learn and incorporate attributes such as these in their teenage years.  A perfect illustration of what Dad learned as a member of the Cadet Corp is contained in the words of The Cadet Prayer.  A portion of The Cadet Prayer contains the following phrase:

                    “…Encourage us in our endeavor to live above the common level of life.  Make us to choose the harder right instead of the easier wrong, and never be content with a half-truth when the whole can be won…”

                    After high school, Dad enlisted in the United States Marine Corps.  It was here “The Hard Way” was literally drilled into every fiber of his being.  While in the Marine Corps, the following values were ingrained into Dad’s “The Hard Way”:

    • Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
    • Courage The heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
    • Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior

    and citizen others strive to emulate.

    The integral part of the Marine Corps Values is that each and every Marine is expected to possess these values.  Not for the benefit of the individual Marine, but for the betterment of the Corps as a whole.

                    After Dad’s active duty service to our country, Dad continued serving through the Marine Corps Reserve.  In addition to that, Dad did what was expected of a Marine, he gave “The Hard Way” away to those he associated with on a daily basis.  How did Dad give “The Hard Way” away?  By raising Michele and I in a caring, loving and demanding fashion.  By mentoring countless numbers of youngsters through coaching baseball and football in a manner that pushed us to our limits, all while teaching us valuable life lessons along the way.  By exhibiting dedication to his family and showing others the definition of support, as his wife battled cancer.  By demonstrating loyalty and adaptability by working for the Federal Reserve Bank of Richmond for 37 years.  I could continue for hours about how Dad exposed others to “The Hard Way”.

                    It has been said that I am as strong-willed as Dad.  It took me many years into adulthood to realize that “The Hard Way” really is “The Right Way”.  In closing, I would like to share an anecdotal story.  Occasionally, I may make a smart alleck comment to Kay or I may act with a mannerism that resembles Dad.  Kay usually responds with “that sounds exactly like something your father would say” or “you are acting exactly like your father”.  May standard response is always the same and consists of two simple words : THANK YOU.

    Happy Birthday Pop

    Circle K

  • Frogs, Bears, and Muddy Hillbillies…………

    ……..Just another day at Rock N Roll. 7 men ignored the weather reports and quickly elevated the atmosphere to 70 degrees and sunny. Here is a brief summary for your viewing pleasure:

    To the basketball court for Warmarama:

    Ukranian Soldiers, Don Quixote’s, Helicopters, Imperial Walkers, Apple Bottom Poppers, Hand Release Merkins, Freddy Mercuries.
    AND Lunge walk w/Twist, Karaoke x 2, Mummy Bernies, High Knees, Butt Kicks, Lt. Dan’s, Broad Jumps, Forward Straddle Hops – all across the basketball court

    To the small basketball court for Exercise One: Ring Around the Toadie

    Frog jumps around the perimeter of the court – finished 2 rounds, plus a bonus counterclockwise lap.

    Mosey to the baseball field

    Exercise Two: Bear Crawl Arena (AKA The Bear-or Dome)

    PAX completed various Bear Crawl themed exercises

    1. Indigenous People/Bear Crawl/Plank mash up – PAX holds plank in a line, man in the back Bear Crawls to the front. Made our way around 1/2 the perimeter of the outfield. Plank holding proved to be the most challenging aspect of the morning – who knew?
    2. WWII Crawl Bears to the fence and run back.
    3. Boo Boo Bears (one legged bear crawls) to the fence and run back
    4. Regular Bear Crawl, run back
    5. Bearpees, run back
    6. Thrilla Gorillas (Bear Crawl x 5, then Murder Gorilla to side x5), run back
    7. Mud Crawl

    To the hill for Exercise Three: Clock Work Merkins

    At the Parking Lot: Exercise Four: Striders x4

    Exercise 5: 25 count Belching Hillbillies (Burpee plus 2 count Hillbilly)

    Back to the Flag for LBC’s for about 30 seconds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Epic workout in the mud and rain- we kicked off October in style! Appreciate all who participated. It is great seeing Big Rig, Mudslide, and Fonzie becoming regulars at this AO. We continue to add new faces at Rock N Roll who are contributing greatly to the group. Enjoyed some 2nd F at Starbucks afterwards.

    Have a great weekend!

  • Assessing the Damage

    The Morning Wood Crew enjoyed a wet run through the paved nature trails of Rockwood Park. Downed branches and YHC’s substandard light made for an interesting journey. Big Rig was at the park early and got in a total of 5 miles. Well done, sir. House Party and myself did a version of the normal route, then added on a couple parking lot laps at the end. A good time was had by all!

  • A Mobile Crucible Audible

    Anthrax ran in from the pump house to help open The Crucible for business. PAX decided to add some extra miles today and took off to explore the southside. The route: AO to Route 1, Hull St, hang a right to the Slave Trail back up to the flood wall gate, along the river to Hull St., left on 13th, right on Stockton, left to Blackwell.

    YHC thought about giving Anthrax a tour of 10k training runs in Manchester, but quickly realized that he knew the area much better. With about 0.1 miles left after the last turn onto Stockton, Anthrax said, “I have no idea where we are” – mission accomplished to get him lost!

    PAX had a great conversation and enjoyed learning new routes. PAX agreed that the memo needs to get out: Bad Weather = Mandatory Attendance + The Best Memories.

  • Brocode

    11 of F3RVA’s finest gathered for this months episode of Brocode, Currahee style.

    Mills Godwin, North on Pump, West on Ridgefield, South on Lauderdale and back. Slight detour on the back in which we “lost” Pigskin, Honeydo, and Roger Roger. Luckily Roger, Roger used his ability to navigate by the stars as an Pilot and they figured out the way home.

    I love this crew at Currahee. Ride or die, bad boys for life.

    Announcements – The Hard Way at Dogpile led by Circle K tomorrow. Tater Q at Gridiron. Shawn G Hogan Memorial Beer Mile on Oct 29th at 1900 hours.

  • Another McDLT

    Doing the fast things fast and the slow things slow, running, rocks, muricans, LBCs, jerkins, stretches and Indian arm-wrastlin, etc. Up Satan’s Hill and back down repeatedly. And now Oyster is happy because he is counted for Big Data.

  • Qfusion and Patty Cake

    Note – Heist is ghost writing for Rosco because he forgot his password. This was a week ago, so I will try my best.

    Background: Rosco, ”who has the Q today?” Pax, ”You”.

    COP: Usual stuff like ’muricans, SSH, deadman hang, choppers, etc.

    The Thang: On the fly, Rosco decided the Pax should mosey through the dark wooden path to New Market village (NM village). Peter Parker saved the day with his spider watch.

    “Do the slow things slow and the fast things fast” says the Q. I can get down with that I think to myself…but then I hear, ”partner stretch.” So, we did some buddy stretches…

    After that, we ran to multiple culdesac entrances and did various good form low rep exercises.

    Made it to undeveloped/rock paved part of NM Villages. Q had us jog down to the very end of the devoplennt where we stopped to play patty cake. Just kidding.

    Native american standing arm wrestling was the game. Picture this: Stand foot to foot. Clasp hands ”over the top” style and try to pull other man off balance. Something out of WW2 army training footage. I went versus Nancy and Parker…both like iron statues…crushed me, my spirits, and my wrist/forearm.

    Anyway, after that fun we did some Bernie Sanders back through NM Villages, followed by mosey and every other mailbox sprint.

    Back to the AO parking lot.

    Numbers/Names. Rosco prayed us out.

  • Five Guys – What Happened To The Peanuts?

    Lap around the parking lot to stall as everyone showed up.

    Warmup consisted of: Cherry Pickers, SSH’s, Hillbilly’s, LBC’s and….

    Workout: Beep Test. I was the first to drop out. The other guys raced to 8 and we decided to move on. Next was Seven of Diamonds (4 rounds of each exercise at the 4 corners of the parking lot): 7 Hand Release Merkins, 14 WWII Situps, 21 Jump Squats or Bobby Hurleys, 28 Two Count Flutter Kicks, 21 Two County Shoulder Taps, 14 Imperial Walkers and 7 Calf Raises on the Curb. Next was Triple Check. We had 5 so we split into 2 groups of 2 and a single. Runner was the timer. Exercises were Runner, Peoples Chair if tired, burpees if not and LBC’s.

    Mosey to the parking lot for a quick circle of fire. We made it around once and it was time to wrap up.

    Numberama, Namarama, Announcements (Beer run coming up in October). Prayer by Yardsale. Thankful for this group of guys. Have a great weekend and see you next week.