Category: Richmond, VA

  • Always a Happy Ending

    10 bootcampers and 4 runners gathered together at THE source of tricep soreness. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the school for warm-up:

    Ukranian Soldiers
    Monkey Love Makers
    Mummy Kicks
    Alabama Prom Dates
    Hand Release Merkins
    High Knees
    Butt Kicks
    Squatting Side Shuffles x 2
    Bernie Sanders

    To Mount Midlo for Exercise One:
    Indigenous Peoples Crab Walk – worked our way down the hill, man in the back breaks off and does burpees x2, then runs to the front.

    Exercise Two: Suicides up Mount Midlo – 3 stopping points. WWII sit-ups x5 when you hit the bottom.

    CHALLENGE: All PAX do Heels to Heaven x 100. Stop when the first person is finished (Heist)

    Pulled the rope while running back up, then over to the track.

    Exercise 3: 4 corners around the track – 10 burpees, 20 Flutter Kicks, 30 jump squats, 40 Monkey Humpers.

    Exercise 4: Glory Days 100 yard sprints down the football field. 5 sets with 15 seconds rest in between.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    OC took us out

    Final Thoughts: Lots of Deshaun Watson mumble chatter at the start of the workout. Nancy Lopez and the other Dawg Pound faithful seem to have a good sense of humor about the situation. YHC hadn’t been out to SOT in a while – It was great meeting Heist and McRib. I had to check out Mount Midlo! Strong work by all today – runners got in 5 and were looking smooth.

  • Corporate Broga

    6 gentlemen of the morning arrived early for some exercises to limber the mind along with the body. Many still resisted the push for the new F3 sponsored Broga mats (reasonably priced at $249.99 plus S & H) but all attendees were well prepared with individual padding. Today was a concentration on shoulders, back and legs with an extended shavasana finale. Good call by Handshake to relocate further down the parking lot to avoid the headlights interrupting the final shavasana/naptime. Looks like the location will remain for the foreseeable future. Hot Potato Broga planned for next week so plan accordingly.

  • Chumba Deck Chumba

    14 SOJ redwoods grew a little taller and a little stronger in a hurricane of pain at NoToll this morning. The PAX enjoyed a gentle warm-up opener of ChumbaBurpee (Burpees completed for each “I get knocked down”) with SSH in between, then completed three delightful rounds of the F3 Beatdown Deck (x5 cards each round with a mosey around the field between), then returned to the Basketball court for a relaxing ChumbaMary finale (dealers choice for baseline reps and knockdown reps). It was in fact quite challenging and invigorating. Mumble chatter was light. Classic rock played for the F3 Deck rounds was solid. Always a pleasure gentlemen. YHC, DTH

    Therefore, since Christ suffered in his body, arm yourselves also with the same attitude, because he who has suffered in his body is done with sin. As a result, he does not live the rest of his earthly life for evil human desires, but rather for the will of God. (1 Peter 4:1-2)

  • Be safe

    9 for Heartbreak today. I went light on the Merkins today because Kubota celebrated his 45th birthday yesterday with 180 merkins, plus some bear crawls and Carolina dry docks. Unfortunately, no one else here today was at Hoedown yesterday. That’s life.

    Disclaimer:

    The following were done in cadence unless otherwise stated.

    Mosey to Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Mosey to covered walkway at Quioccasin: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Mosey to Pemberton Parking lot: 20 Squats, 10 Stagger arm Merkins, 15 Crunchy Frogs, stretching exercise

    Mosey to other end of Parking lot and watch out for the goose poop: 20 Ukrainian Soldiers, 10 Stagger arm Merkins, 15 Dollies, 15 Helicopters

    Mosey to the pull-up bars behind Pemberton: 10 Pull-ups OYO, 20 Squats OYO and 30 LBCs: 3X

    Mosey back to Pemberton parking lot: BLIMPS in parking lot, single count: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats

    Mosey to covered walkway at Quioccasin:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Mosey to the benches in front of Quioccasin: 10 Dips, 10 bulgarian split squats each leg: 3X

    10 Mike Tyson in cadence

    Back to the flag for Mary.

    Time’s up.

    Announcements: in 10 days, we will have a Convergence at Dogpile (Labor Day)

    Commentary: Be safe out there. All, or perhaps virtually all of us, drive a car routinely. You have to be careful of pedestrians who aren’t paying attention. Maybe they are listening to music instead of paying attention to the traffic when they cross a road. Or maybe they even walk in the road when they shouldn’t. This is especially an issue early in the morning when it is dark and we are coming or going to a workout.

  • Dog Leg to the Left

    A nice steep climb up Ridgeway/Fairway/Robin/Iris to get the heart moving this morning. Cross onto York and take it to Granite. Take a right and pick up Tempsford. 4s go to the snake’s tongue and back. 5s do each fork and back. 6s do each fork twice and back.

    Gomer Pyle took us out.

    Announcements:

    Convergence Labor Day at Dogpile

    8 year anniversary at Gridiron on September 24

    October 29 memorial run – see Faceplant for details

  • Lineman Drills

    A pair of Broga Veterans woke earlier than most to limber up before the No Toll beatdown. YHC worked shoulders, back, hips and legs before the always enjoyable shavasana. It was great to have Chaplain join in Broga again and YHC enjoyed hearing about his adventures in coaching youth football, even participating in some line preparations. Pushing around 12 year olds is different now, as those kids push back. Enjoyed the company on this great morning.

  • The Cliff Klaven

    YHC grabbed the Q last night not wanting to miss out on another fun experience on the hill. According to the frogs here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Run up hill down Sultree to West Millington. Stop at every third mailbox to perform 10 merkins, 10 LBC’s, 10 squats. At each intersection add 5 more and plank for the six. At ending Cul-de sac Switch to 25 each SSH, Imperial walkers and Squat jumps. Decrease by 5 every intersection. Mad it back right on time.

    Announcements: LAbor day convergence at dogpile 7am. Be there. Also see Slack.

    Prayer Requests: To our kids returning to school and to our student athletes.

    YHC took us out in prayer.

    Make Today Awesome!  

  • We did stuff

    YHC almost forgot to post this BB but was reminded as I have to post today’s. To be honest they are kind of blurring together.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Mini Dora- 50 merkins, 100 LBC’s, 150 Coupon squats

    Full dora- 100 Curls, 200 Triceps, 300 Rock copter.

    Runner up the hill while others perform called exercise

    Prayer Requests: To our kids returning to school.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Birthdays on Mondays are the worst!

    15 strong who were trying to get their week started off on the right foot, converged at Tuckahoe E.S. for a rare Kubota Hoedown Q. According to the lap swimmers at Kanawha Recreation Association, this is probably what happened.

    Mosey to the front of the school for:

    COP:

    DQ’s x 10, Helicopters x 10, Dead Man Hang x 10, SSH’s x 45

    Enough of that, let’s mosey.

    Colt 45’s on the go (Bro-Code style):

    Merkins and Flutter Kicks

    40/5, 35/10, 30/15, 25/20, 20/25, 15/30, 10/35, 5/40

    Finish up at the KRA parking lot

    Line up for curb crawls/lunges 1-5 Carolina Dry Docks at each end

    Mosey to the KRA field and partner up for:

    Wheel Barrow the length of the field, switching up as necessary

    10 Booyah Merkins with partner

    2 x 20 PLT’s each partner

    Mosey back to KRA parking lot and complete 11’s on the go back to the flag. Squats and WW2 Sit-ups.

    20 Alabama Prom Dates to finish us off.

    Numbers, Names, Announcements and YHC took us out!

    Announcements: See Slack 🙂

    NMS:

    First of all, welcome to FNG – Buttermaker! He is an assistant football and baseball coach at Freeman. He loves all things military and goes to church with Bodo’s and half of the other pax in Tuckahoe. Handshake was disappointed YHC hasn’t seen Bad New Bears yet.

    YHC took us out and prayed for our brother that most of us know, Two Can, who is in jail and awaiting trial. Let us not judge, but let us pray and put things like this into God’s hands.

    Finally, thank you for coming out to celebrate YHC’s 45th birthday beatdown. It’s brothers like you and the pax not there that help keep YHC going even when the physical pain and the mental drain get worse.

    Enjoy your week, men and SYITG!

    Kubota

  • Offensive Linemans Nightmare

    For an lineman, a seymour Q is bad news. Using powers of persuasion we convinced Wilson to stay when he saw Seymore was the Q. Warmup with SSH, DQX, ImpWalkers, Merkins, Cherry pickers. It took wilson time to recover from the shock that he was going to have to run more than 10 yds, so we all did an extra 5 cherry pickers to help him through his microtrauma. Ran to the bridge- on the outs did 10 merkins at every light pole, on the back 20 LBCs. Ran behind the toll booth and did 3 sets of Butkuses on the curb 45s intervals followed by lineman handball squats on the curb.
    Had further group counseling with wilson as to the origins of his manopause. Group therapy is good. I am sure Recall had a lot of counseling to do on the ride home with wilson.
    Ran up to the field and did a welcome to the Big10 UCLA/USC 1&10- sprint 10yrds then 10 merkins, one burpee, jog back, then out to 20 and rinse and repeat with increasing intervals until the end of the field. Returned to flag