Category: Richmond, VA

  • Is this what May is like in Seattle?

    11 dudes showed up to the slightly rainy confines of Short Pump Middle north to experience a beat down. It was a good surprise to see Roger Roger make the trip out west (even for part of the time) and for Gyspy and Homer to come back. I am happy the rain stopped last night so I didn’t have to come up with a bus loop only workout. The hour went something like this:

    COP: DQs, CPs, HRMs, helicopters, FMs – Oh here comes Attila.

    Mosey the long way to Stryker Park. Ascending exercises: 10 burpees, add 20 WWIIs the second set (continue the burpees), add 30 jump squats, 40 2 count mountain climbers and last set adds 50 SSHs. The PAX enjoyed the 50 total burpees. Mosey to the pavilion by the pickelball court (by the way I played pickleball for the first time last Sunday – quite fun).

    Start with 10 derkins and 15 dips, then 15 and 20 and then 20 and 25. Mosey to chin up bars.

    2 PAX does 5 chin ups with the other now 8 PAX do elbow plank. Rinse and repeat.

    Long mosey to curb in front of Short Pump Middle. Curb crawl to 3 down to 1. Lunge to bus loop pillars.

    Triple check with pole smokers, diamond merkins and a run around the triangle. Mosey to home base.

    We went with some requests at the home base wall including donkey kicks, balls to the wall, chicken peckers, and dirty hookups. Finished with AHs, plank jacks, MCs and DQs.

    Announcements: lunch this Tuesday 5/10 at Joey’s hot dogs in Innsbrook (this is a fancy group). Tuckahoe Takeover starts tomorrow. Convergence on Memorial Day at Tredegar Iron Works downtown, June 4 Blood Drive and June 4 workout in Charlottesville. See Pigskin for details on the blood drive and Vinny for details on the Charlottesville workout.

    Prayers for Gypsy’s upcoming surgery and for Lighthouse’s family in the Ukraine. Have a great weekend!

    Fireman Ed

  • I gotta say it was a good day

    19 homies made it to DogPile to start the weekend.  On the drive in it was rainy – with puddles and rain soaked ground and cool temps: all combine to melt the muffin away.  Like Ice Cube tells it: “I gotta say it was a good day.”

    Disclaimer: rather explicit.

    According to the creepy guy who even Upchuck didnt want to EH, it went somethin more or less like dis and like that and like dis en ah, its like dis.

    5 burpee warmup.  Mosey route to let the motivated PAX get a little wet.

    COP started with deconstructed burpees – squats, thrusters, merkins, thrusters, jump squats x10 and x9. 10x SSH, 10x DQ, 10x Helicopters, 10x IW,  10x Grass Angel, 10x Aussie style GA, 10x APD, 10x Tuscaloosa Trailer park Twister, 20x WW2, 10x Freddie Mercury, 25x LBC, 10x Dollies, 10x Rosalita, 10x Flutters,  5x Bohemian Rhapsody, 10x Freddie Mercury, 10x WW2, 10x 4count Merkin, 10x HRM, 10x Shazam. 

    Rusty cage. AMRAP pullup followed by Triple check: jerkins, Leg tucks, burpee at hydrant. Squats when maxed out 

    Ha penny stage:  11s + coupons.  Climax Dips – three pulses at top, Curls. 

    Pipe loop triple check. WW2 & squats.

    BTTF. YHC took us out. Prayers for WW2 vets – 78th anniversary of VE Day is tomorrow, Lab Rat, Try Hards sister, Upchucks family on the passing of his aunt.   Bring one person out this year.

    NMS – YHC is finishing up Ozark – one of the last season episodes features some old school rap, so its been on the playlist.  Something about this tune reminds me of good times, maybe because it dropped senior year of university, and the year a few of our younger brothers first glimpsed the Sky Q, aka 30 years ago.  Likely gonna squeeze a screening of Friday into this weekend.

    Looks like US Army removed the leg tuck because a certain demographic was failing the original proposal:  https://www.army.mil/acft/   Thats too bad, its a great exercise: https://youtu.be/1Ne6yv2yzRo.  20 is your max gents.

    Coffeeteria was enlightening.  Thanks all for the convo.  If you are not paying attention to the economy and the implications for your long term finances, you are gonna get caught.  

    F1 Miami is tomorrow at 3:25p. Check it out. https://www.cnet.com/tech/services-and-software/formula-1-how-to-watch-the-miami-grand-prix-and-f1-racing-in-2022/

    I gotta go ’cause I got me a drop-top and if I hit the switch…. 

    Get Some!

  • Three Amigos

    YHC rolled up to see Upchuck posting early to stretch and get ready for our early morning run to Dogpile. We waited for some other regulars on this cool damp morning and EF Hutton showed up. We then launched to run across I-195 and take a right by Boat Lake run around to Westover Road to Shirley run by AO Flag location take a left and go to picnic shelter and return for a 1.75 mile loop.

    Return trip was more direct down Spottswood Road to Boatlake and then S.Robinson Street and finish up at our cars for a Mile run. Upchuck ran ahead for the return trip(he recently lost his 94 year old Aunt to Covid-19 in the hospital). and EFH and YHC hung back for nice pace jog back to the cars after a tough Dogpile workout with Gomer.

    Numberama, Namerama YHC took us out in prayer.

    Announcements – Blood Drive is coming up on June 4, 2022, please contact Pigskin and see slack for details. Memorial Day Convergence: Tredegar Ironworks (Browns Island). June 4 – the Bridge, see Vinny’s Post on Slack for Details as this will be C’ville’s 1 year anniversary for this effort. Finaly, look into breaking bread for the summer as Upchuck wants to be sure the slots are filled for this worthy volunteer effort.

    Prayers – DTH’s sister, Labrat, Vegabond and Upchuck. Thanks for the fun run together this morning and catching up with you gents! Have a great weekend gents. Cheers…CB!

  • Honoring Harambe

    The PAX was 4 deep on a humid morning at Twin Team. We didn’t travel very far, but still managed to put in some work. Here is a brief summary for your viewing pleasure.

    Warm up on the basketball court: Arm Circles, Helicopters, Apple Bottom Poppers, Hand Release Merkins, LBC’s, High Knees (across the court), Butt Kicks, Karaoke, Dead Man Hang.

    Mosey to Harambe Hill for Exercise Two:
    Starting on the far right side, Bear Crawl up the Hill, pivot left – 5 Broad Jumps, Crawl Bear down, pivot left – 5 lunges. Continue pattern to the end of the hill.

    Rd 2: Murder Gorillas across the face of the hill. Plank walk back.

    *25 Heels to Heaven to rest the calf muscles.

    Mosey to the School for Exercise 2:

    People’s Chair – Indigenous People’s run. Everyone does People’s Chair, man in the back does 3 burpee’s, then runs to the front. Completed the back wall of the school.

    Back to the Flag for Exercise 3: Quad Check
    1 runner
    1 Goblet Squat with kettlebell
    1 Upright Row with kettlebell
    1 WWII sit up with medicine ball.

    Numbers/Names
    Announcements: See Slack for info on upcoming workouts/Q’s at the bridge. Blood drive as well

    YHC took us out.

    Final thoughts: Twin Team is always a great way to wrap up the work week – it was an honor to lead. The newly minted Harambe Hill proved to be a fan favorite, or perhaps the opposite of that. Good luck to Gumbo on his house hunt and Boberry on his travels this weekend. There are a couple PAX and family members with serious medical issues – try to lift them up in prayer. Enjoy the weekend!

  • Intermitent Fasting?

    No Q on the sheet today. Most runners ran the serpentine route, bikers biked, good cardio was had by all.

    Make a good one guys.

  • Substitute Q

    10 gents showed up for a Parker Q, but with him on the DL, they got Duke instead!

    COP

    SSHs, DQ, Helicopters, Imperial Walkers, Squats, LBCs

    Mosey and Lunge up the hill across to Wilson’s Drive

    One entire 4 corners loop of a burpee at every mailbox

    100 LBCs

    Reverse the loop of mailbox burpees

    100 LBCs

    Mosey down the hill

    Triple check – runner, curls, squats

    BTF – 100 LBCs and Stretches

    Numbers, names, Rosco took us out

    NMS:

    It was great having Shiplap here the last few months! We wish him and his wife a successful move this weekend! Make sure you come back to visit us brotha! Also prayers for Parker healing and Honeymoon house hitting the market today. Strong work gents!!

    Duke

  • Cinco de Mayo

    Circus Maximus had 6 today for some warm-up exercises from the Wall Street Journal and some KB exercises I found on the internet, plus a few oldies.

    Warmup with SSHs, Lunge Twist out, Lateral Lunge Knee Hug, John Travolta, Skaters (right foot back, right hand to left foot)

    20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.

    Slingshot 10 each direction (around body)
    Halo 10 each direction (handle points up in front, upside down in back)
    Single Arm Deadlift (Keep back straight, KB on ground, to KB at waist) 10 each side
    Single Leg Deadlift 10 each leg (Same leg goes up as the arm with the kettlebell, balance)
    Turkish Getup 5 each side (leg bent at knee is the same side as upraised arm)
    Goblet Squat 20 in total (handles pointing down, deep squat)
    Racked squat 10 each side
    Racked lunge 10 each side
    Alternating Single arm swing 20 in total
    Clean and Press 10 each side (start with KB on ground, bend knees, keep KB close to body)
    Squat and Press
    Bottom up Clean 10 each side (KB upside down at rack, hold 5 seconds)
    Overhead squat 10 each side (KB held with arm straight above head)
    High Pull 10 each side (A swing but pull the KB to the shoulder at top of swing, then push back and finish the swing)
    Snatch 10 each side (Start with KB between legs, End with KB above head.)

    20 Pull-overs (laying on back)

    20 Presses (laying on back)

    20 Rosalitas

    60-count 6-inch leg lift

     

    Announcements:

    June 4 at Epiphany Lutheran from 10:00 AM to 3:00 PM: Blood Drive. Please register at RedCrossBlood.org. If you would like to sign up to help, you can go to the Q signup sheet. There is a tab for the Blood Drive.

    June 4 ALSO: The Bridge: Flatline is the man to see on details.

     

    The dynamic stretching exercises we used as warm-ups were a little difficult to do in cadence. They also required demonstration to explain. Surprisingly enough, the Wall Street Journal does have things in it other than business news. They have some good articles on exercise.

     

    The 60-count 6-inch leg lift was accompanied by complaints from White Deer. Seems he visually measured the height of my heels off the ground and it was higher than 6 inches. I’m not sure he’s right but, I’ll give him 50% of my pay for being Q today.

  • A Trip Down Memory Lane

    A dozen PAX converged at Huguenot High School for the latest round of The FORGE. YHC was celebrating 3 years in the group! Some may question whether any of the exercises selected were “fun,” but it appeared that a good time was had nonetheless. Here is a brief summary for your viewing pleasure:

    Massacre Start: On the knollercoaster: Bear Crawl up the hills, lunge walk across, crab walk down. Does Massacre or Slaughter sound more intense?

    Warm-Up – Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees.

    Mosey Down the Hill for Exercise One: Broke Back Railing, indigenous people style. PAX goes under the railing, side to side up the hill. Man in the back breaks off and does 5 WWII sit-ups, then runs to the front.

    Mosey to the staircase for Tooth Fairies.

    Mosey to the top of Mt. Chaplain for Exercise Two:
    2 rounds of Mt. Chaplain descent with exercises at 4 of the parking lots.
    Rd. 1: 25 lunges, 50 squats, 75 calf raises, 100 monkey humpers
    Rd. 2: 25 WWII’s, 50 Flutter Kicks, 75 APD’s, 100 LBC’s
    Run back to the top after completion.

    Exercise 3: Man Harmers
    10 Side Straddle Hops, Forward Straddle Hop across the parking lot, 20 SSH’s, Forward Straddle Hops across the parking lot. Continue pattern up to 70.

    Back to the Flag for 5 minutes of Mystery Box:
    Burpees, Crawl Bear, Lt. Dan’s

    Numbers/Names
    Announcements: Upcoming Convergence and regular Q’s at The Bridge. Upcoming blood drive. See Slack for Details

    YHC took us out with some reflection on my F3 experience

    Final thoughts:

    In preparing this workout, I scrolled through some of my prior Q’s. Tried to break out some favorites from the last 3 years. The PAX were looking strong this morning! We lost Last Call for the majority of the workout, but he was located unharmed. F3 continues to have a huge impact on my life and I appreciate all of you!

  • Field Trip Day

    10 strong pax members arrived for the regularly scheduled programming – although one normally punctual pax member moseyed in a couple of minutes late. Here’s how it went down…

    Moseyed to blacktop for a warmup. 25 SSH, dead mans hang OYO, 10 DQs, Arm Circles small/big and forward/backward, 25 flutters, 10 Merkins.

    Time for a field trip – moseyed to Reveille Church first for a triple check. Dips on benches, WWIIs and run a lap. Then moseyed to front of Church for a Oora. 100 Merkins, 200 LBCs and 300 SSHs run Bernies Sanders to end of drive and runs back.

    Returned to Campus to the pavilion for partners to alternate 10 pole smokers and wall sits for 5 rounds. Finished with a round of merkins at the flag.

    Numberama, Namerama. Prayers for Labrat and Tryhard’s family.

    HDHH being organized for next Wednesday likely at Answer Brew Pub more details to come. Blood Drive on Saturday June 4th at Epiphany Lutheran Church see Slack channel for more or tab on Q sheet to signup. Also TYA has signed up RVA to Q the Forge once/month see TYA for details.

  • Beat that guy!

    7 men who remember the days of running on a treadmill 3X a week at the Y.  Remember the sad clowns of our former self.   Today we said never again.  Today and everyday we choose to beat that guy!!

    Thanks for letting me lead today.  Big Data says it’s my 100th Post for 2022.   100 Merkins for the 100th Post!    Tried to make it fun with a cornhole themed workout… Watching Nancy throw bags at POG was the laugh we all needed.   

    Warmarama: 25 Merkins oyo
    Mosey to the basketball court.  SSH, DQ, Imperial Walkers, Copperhead Squats, Cherry Pickers, LBC, American Hammers, Arm Circles
    Mosey to the front parking lot.

    The Thang:

    Triple Check:  Cornhole edition
    Partner1:   Run to the Curb, toss bag into the Bucket (not regulation).  Miss the bucket = 1 Burpee.
    Partner2:  Flutter Kicks
    Partner3:  SSH
    Switch / Repeat x 3
    Mosey to the Tennis Court:  25 Merkins oyo.

    Shuffle: Cornhole edition
    3 Courts.  Run to the first line, drop the corn hole bag.  On the way back pick up bag and drop at the next line.  Repeat until all lines are done.
    Mosey to the Grass:  25 Merkins oyo

    Burpee Shuffle:  Cornhole editon
    Circle up, run in place.  Each person gets 4 bags.  Toss bag into the bucket.  Miss the bucket and the group does a burpee for every miss.  Repeat
    Mosey to the parking lot.

    Relays:  Cornhole editon
    Make 2 lines.   1 person from each line runs to the bucket and tosses the bag in.  Miss the bucket = burpees.   Repeat 2x.

    Mosey back to the flag for a Ring of Fire.
    Clockwise, each person completes 10 merkins, Pax holds Plank.
    Pax completes 15 More Merkins on your own.

    Five minutes of Mary:   Counter Clockwise, Each pax chooses an exercise.
    Crunchy Frogs, LBC, Freddy Mercuries, Box Cutters, Alabama Prom Dates, Flutter Kicks, American Hammer.  Recover

    Announcements: 
    Memorial Day Convergence:  Tredegar Iron Works (Browns Island)
    June 4th: The Bridge – See Slack for Vinny’s Post
    June 4th: Blood Drive – See Slack

    Prayers: 
    Prayers needed for brother Labrat, DTH sister, and Vegabond.

    Marmaduke took us out.   

    Well done today Fellas, thank you for letting me lead.
    See you in the Gloom

    Oyster