Category: Richmond, VA

  • Don’t let Heist count

    5 men joined me at Satan’s Hill for my first Q.


    COP: Mosey up to top Satan’s Hill (corner of Sultree Dr and Fanrham Ln). Circled up and did the following warm ups:

    SSH, Americans, LBC, Dog Pointers, Dead Man Hang, and Monkey Humpers.

    The Thang: Did you know Satan’s Hill has many hills? The Pax got to tour most of them today.

    Hill 1: Mosey from top of Satan’s Hill via Farnham L to top of Hill 1 at corner of Willowmore and Farnham.

    Q split Pax into 2 groups. Triple Check (or was it?) with A-man sprinting down hill and back, B-man push-ups , and C man on squats.

    Hill #2: Pax moseyed up Willowmore to corner of Amethyst and Aveda. On the way, Oyster and Nancy were kind enough to remind me a triple check means 3x and I had cheated them of squats. Embarrassed that I couldn’t count I had to make things right.

    So, Hill #2 became a true triple check with A man sprinting down Aveda to stop sign. Everyone else squatting or lunging. By the third set, I suggested we switch to LBCs. 10 count and on to next one.

    Pax slow moseyed as a group to Hill #3.

    Hill #3 (Corner of Prenoman and Willowmore).

    Hill #2 was tough. To give PAX a break we lunged down Hill #3. Wait for 6. Mosey to Hill #4.

    Hill #4 (Pronoman and Sultree). With our six to Otterdale, Pax moseyed as a group about 100 yards down Sultree (towards Millington).
    The set: 20 Americans/LBC OYO then sprint back to top. Al Gore for the six. 10 count. Turn towards top of Hill #5.

    Hill #5 (facing south Prenoman). Mosey as Pax down to bottom of Hill #5. The set: 20 Dying roach and 20 Americans OYO. Sprint back to top. Al Gore for the six. Pax began walking then moseyed to Hill #6 aka Satan’s Hill.

    Hill #6 – Satan’s Hill. Saving the best for last, reminded me of dessert (think Icecream Sundae). Starting at the top we did 2 sets of 1/3 then 2/3 down (mosey) and up(sprint) Hill. Each trip down Satan’s Hill we did a combo of Americans then some American hammers. Sprint up. Combo of cherry pickers and monkey humpers at top.

    Mosey to stop sign of Otterdale and Sultree. Pax Lined up. Full Sprint back to parking lot.

    Five minutes left! Grab a coupon in the rock pile, circle of fire (curls 2x, lat raise 2x, skull crusher, shoulder press).

    Mosey back to circle. Time!

    Outro: Numbers/names. Gave thanks to the guys for putting up with my first Q. By the sweat and heaving breathing I think it was OK. I took us out in prayer.

    Prayers: 1) People impacted by Hurricane Ian. 2) Prayers for Miami’s Tua (rough hit in the Bengal and Miami game last night).

    Good work guys !

    -Heist

  • Murph & IPC Week 4 ”Death By Skinny Runner”

    3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path.

    Machismo, Judge and YHC did this for IPC Week 4 :

    1. 100 Gas Pumpers (Knees to Chest ab exercise)
    2. 50 Invisible Jump Rope
    3. 1 mile run
    4. 25 Hello Dollies 
    5. 25 Burpees
    6. 50 Invisible Jump Rope
    7. 400-meter run
    8. 25 Hand Release Merkins
    9. 25 V-Ups
    10. 50 invisible Jump Rope
    11. 400-meter run
    12. 25 Leg Raises
    13. 25 Jungle Boi Squats – 2 spoons style 
    14. 50 invisible Jump Rope
    15. 400-meter run
    16. 25 4-count flutter kicks 
    17. 25 Ball Dippers (hard way – right leg and left leg counts as 1)
    18. 50 invisible Jump Rope
    19. 400-meter run
    20. 100 Big Boy Sit-ups
    21. 50 invisible Jump Rope
    22. 1 mile run

    Stats :

    Judge 39 min, 37 sec

    Florence 39 min, 40 sec

    Machismo 40 min, 37 sec

    We finished IPC early so YHC went to BWES playground to finish the Murph.

    5 min remaining after Murph so we did ring of fire 5MOM : 10 Alabama Prom Dates IC, 10 Freddie Mercuries IC, 10 American Hammers IC, 10 WWII’s

    DONE

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

    Prayers to all those impacted by Hurricane Ian including YHC’s family in Venice FL which was one of the hardest hit.

    Circle K with the Q at DogPile tomorrow. Speculation that he might be bringing “The Hard Way” or ”The Michigan” workouts.

    Chaplain with the Q at Rock N Roll probably playing in the soup getting down and dirty like Chaplain usually does.

    Remember F3 is offered RAIN OR SHINE

    NMMS : Good push today all around. Glad to be done with IPC.

  • Random Acts of Working Out

    COP in the front of the school and then west on Grove. Taking a left on a side street, we exercised by the cars we came across.

    Cars = 5 LBCs

    Large SUVs/Trucks = 10 Carolina Dry Docks

    German Engineering Vehicles = 20 Monkey Humpers

    Exotic = 10 Burpees

    We hit quite a few Monkey Hummers in this neighborhood.

    Time to begin making our way back with some Lindsays: Box Cutters and Jump Squats.

    For the remaining blocks, we partnered up. Partner 1 runs to the light and back. Parter 2 performs Bear Crawl, Lunge Walk, and Broadjump Burpees until their partner returns. Swap between sets.

    Time for some Touch-A-Tree.

    Round 1 – 7 trees and BTTW

    Round 2 – 5 new trees and Dips

    Round 3 – 3 new trees and WWII

    Over to the back of the school for ascending Donkey Kicks.

    Round 1 – 10 Donkeys, 6 Chicken Peckers

    Round 2 – 20 Donkeys, 6 Chicken Peckers

    Round 3 – 30 Donkeys, 6 Chicken Peckers

    Time was called and off we went back to the flag.

    YHC took us out.

  • Moonwalking on the Sidewalk

    Cool wind in anticipation of the hurricane.

    Predawn peace.

    Pax members attempting to liberate unfortunate dog doo from his shoe.

    The stage has been set for today’s run.

    The Route

    West on Grove and a left on St Catherine’s lane cutting across Cary to Rio Vista. Hang the first right and back up Hampten Hill. Cross River and pick up Three Chopt to St Catherine’s Lane. Grove east to AO. 5s continue on to Saur turning left, left on Patterson, left on Commonwealth. 6s a left on Malvern, left on Monument, left on Commonwealth.

    Upchuck took us out.

    Stay dry and warm this weekend!

  • The Plate

    8 warriors gathered at Forge this morning to welcome a Garbage Plate south side variety show. Here’s how it played out:

    Mosey to a slightly uneven grassy knoll at the bottom of the hill for a COP: 20xSSH, 10xDQ, 10xHC, 20xLBC, 10xMerkins. Move quickly and stealthily to the inclined ramp for a Native American style ascent; everyone hangs under a section of handrail, last man does 2x jerkins & moves to the front, repeated all the way up the hill. Gather at the ticket booth for

    The Plate #1: partner up for 5 minutes, alternating wall sit and ascending rounds of merkins adding 2x each round until time is called

    Mosey to the amphitheater for 30x dips at the bottom and top step followed by:

    The Plate #2: partner up for 5 minutes, alternating plank and ascending rounds of squat jacks adding 2x each round until time is called

    Light jog to the secret track entrance and onto the PROP 65 turf field for two sets of 20x PLTs followed by a triple check: copperhead squats, hip dips & the timer Bernies from the end zone to the 50 and runs back. On the way home there was just enough time for:

    The Plate #3: partner up for 2 minutes, alternating crab cakes and rounds of 5x burpees until time is called.

    Back to the flag for Numberama / Namerama / Announcements & Requests (prayers for DTH’s sister) and YHC took us out. Good times this morning in the gloom; thanks for the strong work and 5 min drill naming rights!

  • Better late than never…

    4 gents showed up. one was late. Thanks to bulkhead for taking the COP whilst YHC arrived.

    YHC woke up with quite a start at 5:25 and rushed his butt to get to Manndate. YHC has no idea what the COP was.

    After that we did a slow and steady workout.

    3 rounds of the following exercises
    reverse overhead press slowly — 10 seconds down — we did 8 reps of this
    tempo deadlift 10 seconds also 8 reps
    side lunge no bell 10 seconds both down and up — 5 per side
    low merkin position hold 30 seconds
    tempo split squat 10 seconds down and up, 5 per side
    bent row hold 30 seconds per side.

    and that was the whole workout.

    YHC wasn’t sure how this workout would go — some exercises were easier than YHC thought they would be. Some like the tempo split squat were much harder than imagined. Great work by all.

  • Just Paying Rent in Offshore’s World

    When dealing with KBs, it is Offshore world, and the rest of us are just paying rent.  Offshore and his 45 lb. cannonball led the way today.  Here is how it went down:

    • COP
      • COP SSH
      • IW
      • DQ
      • Helicopters
      • Arm Circles
      • Dead man hang
      • Merkins
      • LBC
    • 11s with step-ups and KB hammers (2 count on both)
    • KB ladder – 5, 10, 15, 20 & 25 reps; adding an exercise on each rotation
      • Overhead pulls
      • Skull crushers
      • Sit ‘n press
      • Sumo squats
      • High pulls
      • Lawnmower pulls (each arm)
    • COT with YHC taking us out

    Great work from the PAX today and major t-claps for Offshore for high weight/high reps.  He was the beast, almost doubling the weight used by certain member(s) of the PAX. 

    God is good all of the time!

    Attila

  • Run Beyond the Wall

    Four runner, three with two legs and one with four, traversed the dark, wide streets of Rutland, Cool Springs Forest, and Cool Springs Forest West for about 4.25 miles. Because none of us like headlamps we stayed on the streets. The chill in the air reminded us that winter is coming.

    It was nice to catch up with Handshake again. We free folk don’t see too many brave visitors from south of the wall. I hope he successfully returned to his westeros-end home.

    Handshake reminded us of the upcoming beer mile. Check slack for details. It sounds very “fun,” but I am sure the fellowship makes up for it. Mr. Holland took us out.

  • Need more Lightpoles!

    8 Dudes hit Timberwolf for a breezy beatdown this morning.

    COP – SSHs, Helicopters, Squats, Dead Man hang, Stretches, Jazzercise

    Mosey to back lot

    Lightpole Loop – On way around increase rep by 2, On way back decrease rep by 2

    Dry Docks, Squats, SSHs, Monkey Humpers

    100 LBCs

    Mosey to Lightpole Alley

    20 reps (occasional burpee mixed in) at each lightpole

    LBCs, WWIIS, Lunge, Backwards Lunge, Mountain Climbers, Merkins

    Mosey to basketball Court – 5 up and backs and 1 Suicide

    BTF

    Numbers, Names, Hermes Took us out

    Honeymoon has the Murph at Twin Team Tomorrow

    PRAY FOR FLORIDA!

    Duke

  • Triple Coverage

    A bit of a chill was in the filtered Tuckahoe air this morning. This did not stop 5 brogi regulars and 1 newcomer from rising earlier than most to work out some kinks. Hot Potato was previously called so YHC took the 1st round with some standing work followed by Childs Pose and shoulder work. Kubota took over next leading the PAX into a complex pretzel position creating various outbursts in its wake. Passing the torch to EF Hutton for the always popular pigeon and cat/cow. Handshake recommended an elongated shavasana to close us out. Great work men on a colder than normal morning.

    Good to see Wojo make it out from his travels around the country albeit without groundcover. Thankfully Kubota emerged with a plethora of towels to provide protection. Great work men.