Category: Richmond, VA

  • Flex Friday

    7 Stallions, 7 Warriors, 7 Spartans, 7 Beasts…. 7 dads in their best Dicks Sporting Good threads, sneakers and a fresh cut from Sports Clips ready to take on another edition of Flex Friday at Satans Hill.

    WARMARAMA:
    SSH, Imperial Walkers, Arm Circles, Cherry Pickers, DQ, LBC, Merkins, Flutter Kicks

    THE THANGS:
    Mosey to the bottom of the hill. Partner up and rotate Bear Crawls, Lunges, and Broad Jump Burpees until both partners get to the top of Satans Hill.

    Triple Check: Run to stop sign and back. Flutter Kicks, Jump Squats.

    Mosey to the Coupons. Grab a coupon for Coupon Circus. 3 Stations.
    1 person runs to the Jump Rope. 30 Jump Ropes as the Timer.
    2nd person runs to the Blocks and completes exercise while waiting on Timer.
    Everyone else – Coupon work waiting on the timer and rotate.

    Circle Up: Ring of Planks. 20 Jump Ropes as the timer.

    Mosey to the Hill for Native American Run to the top. 10 Merkins at the Top. Native American Run back to the Flag.

    What a great morning for Flex Friday at Satans Hill. Thanks for letting me today. YHC took us out.

    Announcements:
    HDHH – Tuesday at Hardywood West Creek
    Turkey Trot – at Spider Run on Tuesday.
    Forest Hill Loops – Friday (see Slack)

  • Arctic Chill

    11 polar bears came to walk, run, or pedal through some freezing weather. We kept the conversation brief at the end to return to the wrap cars, but the Simpsons Treehouse of Horror was definitely referenced.

    Shakedown took us out.

  • The Deck Takes the Q

    Seven noble warriors accepted the fate presented by the 54 cards in a deck.  With KBs in tow, here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm Circles
    • KB Deck of Death, 12 reps for each suit
      • Hearts – KB curls (156)
      • Diamonds – High pulls (156)
      • Clubs – Sit ‘n press (156)
      • Spades – Overhead pulls (156)
      • Joker – Burpees (24)
    • COT with YHC taking us out

    Great work by the PAX.  Offshore was more sassy than usual, but the deck usually brings that out in someone.  Prayers for healing for Pigskin.  Great to be with these men to start the day.

    God is good all of the time!

    Attila

  • Excuse me Madam

    YHC was back from parts unknown and was ready to get back to work. Three able bodied gloom warriors and 2 partially able participants awaited. According to the garbage man here is what happened.

    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:

    4 corners: 1st 2 on the track then 2nd 2 around the school the hard way. Exercises were 25 plank jacks, 50 squats, 75 LBC and 100 rotated: Merkins, Prom dates, flutter kicks and merkins again.

    Grab some wall for peoples chair and some DK’s.

    Announcements: HDHH coming next Tuesday to Hardywood West Creek. Forest Hill loops on black Friday.

    Prayer Requests: to all traveling for holiday and to those injured, may they find wellness.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Safety First

    3 redwoods stood in a parking lot on the outskirts of the City of Richmond waiting for the appointed leader, when said leader did not post as the clock struck 0530 a hot potato sprang forth from the earth and lead the gentlemen into the gloom. While it is known that the potato is not well received by some of the PAX, the 3 Forged into the darkness in search of merkins and prom dates.

    Warmup activities began in front of the school led by a smurf named Snuff who then found some traffic cones to be used as props for a triple check. Run the loop of the parking lot, Squat thrusters with the cone and the one best left to the imagination…APDs with the cone. After two rounds a 4th redwood appeared around the bushes and almost abandoned us at the sight of the cone centered APDs. Realizing we were just taking safety to a new level he happily joined in the fun.

    Last Call took us around to the amphitheater but not without a stop on the hill for clockwork merkins. Elevens with dips and incline merkins ensued with discussions of Taylor Swift tickets and family social activism.

    Next up YHC took us around the middle school with varying travel methods and exercises on the lightpole alley, finishing with a 2 round Dora of merkins and flutters. After a generous offer of writing the backblast even if the workout did not close with me on the Q, Bone Thugs took us to a wall for some sit and slaps or something that was painful. Close it out back with the cones to emphasize the safety theme.

    What a great cool morning to be in the gloom. The cold weather is coming so remember – SOP, sleeves are not always needed but take care of the digits. Tips on getting Taylor Swift tickets are welcomed by Last Call who’s family may or may not be planning to tour with her.

    Announcements – See slack but here are a few

    • Ruck for canned goods Friday
    • HDHH – 11/22 Hardywood West Creek
    • TYA’s Thanksgiving history lesson – Time?
    • Forest Hill Loops – Friday after Thanksgiving
    • Bone Thugs is running a half marathon (TBD)
    • Return of the Frozen Triangle – Details to come

  • Old School Mary

    9 strong posted for Mary this morning and here is how it went down.

    Warm up = stretch it out baby !

    Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups

    Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats

    Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin.

    Pull up bars : 3 sets of 5 pull ups pax does situps in between

    Native American run back to the flag

    Ring of Fire all together – Chuck Norris style.

    Way to work guys – it was a beautiful morning – thanks for letting me lead! As always I enjoyed the early morning mumble chatter 🙂

    Thoughts with Slippin Jimmy today – hope it all goes well my man – Thoughts with everyone associated with UVA after this terrible tragedy . Forest hill loops Friday after thanksgiving come on out if you are in town. Big shout out to Anthrax for knocking his huge run out last weekend and props to TYA and Shakedown for running along with him and supporting him.

    Go make it a great day fella’s – see ya’ll in the gloom !

  • What do you mean this is a run focused Bootcamp?

    If one were to check F3RVA.Org and the WaThoHuk workout, you would see “Run focused Bootcamp”. However, rumor has it that if you check from somewhere deep in Goochland, it says otherwise.

    Thanks to the deceit of the innerwebs, Tater made a special appearance. Despite the option to join a sore Pigskin to do some burpees and light running at the site of the AO, Tater instead joined the running crew through the fog. According to the bacon smell from Whole Foods, this is what happened:

    Ran to the West Broad Village playground for warmups of SSH, IW, Ukrainian Soldiers, Freddies & LBCs. Continue running to the end of the village and the new row houses with the great view of the 64 exit ramp. At that parking lot, we did 5 circuits of lunges (~ 20 yards), 20 squats and 10 merkins. Ran to the diamond store and took on some Captain Thor’s. It is a Jack Webb starting with one WWII followed by four American Hammers. Worked our way to ten WWIIs and forty American Hammer. Took some breaks in the middle to stretch our backs. This set of exercises started with Tater saying something like “I’m going to steal this for Gridiron” and ended with all of us saying something like “never again” and “I hate Whitesnake”.

    We then ran back to the flag. Only hit 2.8 miles total. Taking on the best Marvel has to offer comes with consequences.

  • Coupons’ Last Hooray

    8 warriors of the gloom graced First Watch for a coupon party. We have been requested to remove them or they would be removed. Time to take them around the block. Here is what went down:

    Mosey to front of church for COP:

    20 – SSH

    Stretch it out – touch toes and sky

    Helicopters

    Arm Circles Small and Big – reverso

    10 Hand Release Merkins

    10 Imperial walkers

    The Thang:

    Since coupons are being relocated to Kubota’s, thank you Kubota!, as mentioned above it seemed fitting to carry them around with us today.

    Mosey to former coupon staging area to pick our block and then slowesy  to the corner of Henrico’s smallest/finest park for a triple check. Timer ran to the light on River and back with partners completed Swings and Over Head Presses with Coupon. Splinter arrived about this time since the swim team found the light switch, glad to have him join.

    Mosey back to main lot so Splinter could get his very own coupon. Time for 4-corners around the parking lot, exercises were

    • First corner – 5 WWII presses
    • Second Corner – 5 WWII presses, 10 Curls
    • Third Corner – 5 WWII presses with coupon, 10 Curls, 15 Squats
    • Fourth Corner – 5 WWII presses with coupon, 10 Curls, 15 Squats, 20 alternating merkins on coupon
    • What goes up must come down, repeat descending order

    We made it back to where we started and YCH called for 20 bench press and 20 ASP.

    Mosey a short way for block the plank, real crowd pleaser – would recommend, partner lunged across parking lot and back while other held strong with coupon on back. 3 rounds.

    We gathered all coupons and played tetris getting them arranged in the truck and had enough time for a Mary, exercises were 30 flutter kicks, 20 APDs, 60 LBCs (oyo).

    Appreciated the opportunity to lead, great work today fellas. YCH took us out, please keep those in need in your thoughts this holiday season.

    Announcements:

    West End – Friday Canned Goods Ruck

    HDHH – Next Tuesday

    See Slack

  • Two Dogs

    Party of two WDog regulars emerged from the pouring rain of last night to take on the morning. At first it was just YHC and then with not a minute to spare Hitch arrived. YHC was grateful to have a partner to talk with this morning.

    It was a light workout day but a good conversation day. Mosey on out to the nickel bridge, light exercises at each post, then mosey back up behind the park, more light stretching at each light pole, then on back to the flag for some continuation of stretching.

    Good morning to reflect on careers and future plans, and discuss the world as we know it. Good time this morning.

  • Back and Forth

    One pax joined on the shores of the Pacific Ocean for his favorite version of The Clinic each year. Temperatures in the air were 70 and sunny. Ocean water slightly warmer at 63 (actual air temp 48). According to the county workers emptying trash cans on the beach, the following may have happened:

    Slightly earlier start than usual. 4:45 a.m. due to Pacific time and restlessness. Run from hotel down walkways to drop off circle.

    COP:

    SSHs, dead man hang, yoga stretching, Imperial walkers, 20 merkins, and a handful of LBCs.

    Mosey to the rock pile / jetty. 20 decline merkins, 20 dips.

    40 yard cycle. Run about 40 yards on the beach. Stop. Perform about 20 of an exercise.

    Merkins, flutter kicks, LBCs, hello dolly, squats. Do this for about 1.0 mile.

    Attempt to jump over very small creek that empties into Pacific Ocean.

    Continue with above cycle for .5 miles.

    Turn around at the rocks. 1.5 miles back, finishing at the original rock pile / jetty.

    Run back to the cliff base, then up the path (aka Charmian) to the top. VSF at the outdoor fire pit.

    Number, Name, and a quick one-man COT.

    NMS: YHC has been traveling a ton and had hoped to exercise last week in the mountains of Colorado. A late night altitude headache scotched that plan, so it was refreshing to be back at sea level for a couple of days. Few places more beautiful than the Pacific Ocean shore in The Gloom. Looking forward to returning in the spring.