Category: Richmond, VA

  • White Socks

    7 men showed up at 6:30 for an hour long workout and here is what went down:

    Run workout

    Two men (Marco Polo and Mr Holland) ran a little over 6 miles through Giles and Taylor Farms checking out the paved trails.

    Boot Camp

    YHC had a plan this nice cool morning and here is what went down for the remaining 5 brothers:

    We mosey to basketball court for COP – 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian soldiers, 10 4ct helicopters, 15 arm circles 10 small and 5 big, reverso, 10 LBC’s, 20 4ct American Hammers, 10 scorpions, 20 merkins.

    We start with a Tabata workout(with some YHC 80’s-90’s hair band rock) with 6 rotations of 8 reps 20 seconds exercise and 10 seconds rest.

    Here were the 6 exercises (4 minutes each) We did upper, core and lower

    Exercise 1 – 10 hand release merkins and plank the remaining time.

    Exercise 2 – Freddie mercuries

    Exercise 3 – Reverse Lunges

    Exercise 4 – Balls to the Wall

    Exercise 5 – LBC’s

    Exercise 6 – Jump squats

    Partner Jump Rope 4 Corners:

    Next YHC pulls out a pair of jump ropes where 2 PAX post at corner 1 They are the timer and the first rotation requires 20 jumps in a row with out stopping or tripping on the rope. This is completed when one of the 2 partners completes the 20 jump rope reps without stopping

    Corner 2 – Merkins

    Corner 3 – Squats

    Corner 4 – Lunges

    One of the 2 jump rope partners moves to C2 the other remains. All others rotate clockwise to the next corner. We do this 5 times so everyone is at the jumprope station for 2 turns and also had one turn at the other corners. This completes 1 set. We add 5 reps to the Jump rope set to where it is 25 reps and repeat the above corner rotations. We continue Sets until we get to 40 reps of the Jump rope. YHC played a different rock play list for this set of exercises…some even joked about Yacht Rock or Rock Ballads…had some classic tunes for sure!

    We mosey back to the flag for COT.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    Prayers for Lab Rat for recovery from cancer treatment. Next weekend DaPile will post at Dogpile for our monthly convergence. Great mumble chatter this morning with all the bootcamp PAX…this get’s you going in the morning as we laughed about our younger days, becoming dad’s and other very funny stories as you had to be here to really get this groove. We then go to Local Cup for some 2nd F and had a great time catching up.

    It was an honor to lead this morning and I will see you in the gloom…Cheers CB!

  • A Little Field Trip

    A YHC was greeted with five brave men this morning and we took a little field trip as follows:

    Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc.

    Moseyed to the tennis court near the lake. The first exercise was the suicidal. Everyone on one side of the court and touch every line and back to the first line.

    The second exercise was four corners: Corner #1 20 x merkins, Corner # 2 20 x WWII, Corner # 3 20 x SSH, Corner # 4 20 x monkey humpers. In order to move to the next corner, we ran around the tennis court and past the current corner and move to the next corner.

    Mosey to the neighborhood on Westover Road. The third exercise tree exercise. Odd number tree for 10 x merkins and even number tree for 10 x WWII.

    While moseying, YHC demonstrated how Korean soldiers do running.

    Number, names, and announcements. Usual suspects: Memorial Day Conversions/Labrat’s Health.

    Thank you for allowing me to lead this morning! Enjoyed it a lot!

  • New Market Run Day

    2 paxs headed out early and got 4 miles on a nice morining!

  • Midlo Mountain

    Started with the normal warm ups near the track and quickly realized it was time to put the hurt on the guys!  We headed down the trails at the end of the school to find the new pass through road being built. 

    At this point we declared the top and the bottom of the hill so we could start in on the fun.

    Game of 11’s was the task for today with pushups at one end and squats at the other. 

    Team crushed it and we came in just over 3 miles on the hill. 

    Strong work by all it was hot out and we stayed busy for sure.  Look forward to my next Q and I would say it’s getting more and more light out so who knows where that Q might show up!

    • 3 runners got 5.5 miles

  • Cupcakes For Those Moving Up

    Warmup: Michael Phelps, Arm Circles, Side Straddle Hops, Hand Release Merkins and LBC’s

    Workout: Mosey to the Curb – 11’s – Sit Up Press With KB and Calf Raises With KB

    Mosey to the bus loop – Six Stations. Start with 5 each followed by 10 and 15. Six stations were (all with Kettle Bells): Deamon Crushers, Boat Canoes, Helix Squats, KB Swings (each arm) WWII Sit ups without KB and Burpees.

    Mosey back to the parking lot doing around the world’s and halo’s

    Took a lap around the bus loop with KB overhead led by guys who were moving up in weight.

    Numberama

    Namarama

    Announcements: Tuckahoe takeover next week, May 5 – Happy Hour at Bulkheads from 6 to 9, Saturday workout at 6:00 Mechanicsville heads to Dogwood Dell for workout, Memorial Day convergance.

    Prayer by No Idea.

    This was the most fun I’ve had in a while. Thank you for letting me Q. SYITG.

     

  • Make the most of your 7 minutes

    A lighter than normal group of 6 gathered today for a beatdown. 0500 hit and no Q so we launched for a Hot Potato.

    Kubota – COP complete the some SOJ-esque exercises

    Splinter – Tabata around the neighborhood. We started with 20 seconds of exercising then 20 seconds of running then switched to 30 seconds and 30 seconds

    Bacon Bits – Triple Check lasting the complete 7 minutes, but not a second longer

    Handshake – Block work: Curls, Pulls, Standing Block American Hammers, Triceps Curls, Presses. After 7 minutes YHC opted to blow past the 7 minute limitation and press on. Light stretching at the end because there was no Broga today.

    Announcements – Kubota is planning a HDHH for Wednesday, May 11th. Likely to be at The Answer. Pigskins Blood Drive on Saturday, June 4th. The Bridge in Dillwyn on Saturday, June 4th. See Slack for any and all information.

    Prayer Request – Upchuck and his family with the loss of his Aunt. Labrat with starting his treatments. Tryhards sister. Ukraine.

    NMS – everyone was geared up for a Corned Beef Q but there was no Corned Beef, we hope he’s ok.

    Blackblast title comes from a great Bacon Bits overshare story. Only those who post truly know what it means.

  • After 6 years, I still can’t say “Move!”

    It was a glorious Monday morning at Atlee High School when YHC signed up to Q at 5:25 AM. As the 3 generations of F3 pax members (Phonics EHed Corned Beef who EHed Trout) circled up for the COP, YHC started into the count of SSH by saying, “1) The first exercise is SSH, 2) Starting Position 3) Moo Moo Moo.” After 6 years, YHC still can’t say “Move” but he did complete it with “In cadence, exercise.” The rest of the beatdown went like this.

    COT

    SSH, Arm Circles (10 small, 5 big, reverso), Helicopters, Don Quixotes, One legged backwards lunges, switch legs, Merkins, Angled Knee Jumps, LBCs, Freddie Mercuries, Heels to Heaven, One legged APDs, switch legs, Roselias.

    The Thang

    Triple Sprints – Standing 50 yards apart, the 1st Pax member ran 50 yards and tagged the member to return to the 3rd member. Each did 5 burpees until they ran again. Do this 5 times and then bear crawl to meet in middle and then do 10 IC Merkins.

    Lat Hangs/Merkins – While holding your chin above the pull-up bar, count from 15 to 1. Then lead 10 Merkins IC. Each Pax member led twice for total of 6 rounds with a 400 slow mosey 1/2 way through.

    At basketball court, hold elbow plank for 30 count then do 10 IC rotating elbow planks. Mosey to other corner and hold side plank for 30 count with last 10 seconds moving hip up and down. Then mosey to other corner and hold the other side plank with moving hop up and down for 30 count.

    Mosey to SF for 2 MOM. Hold back plank for 30 seconds then move butt up and down for last 10 seconds. Then hold six inches for 30 count.

    Numberaroma, Name-O-Roma, Announcements, YHC took us out.

    NMS

    YHC is thankful for all of the friendships and experiences he has had over his 6 years of being Phonics. Thank you to Lab Rat for your determined effort to EH me. As we started into our first mosey, Corned Beef pointed out the 3 generations that were represented. That was an awesome observation.

    It was a pleasure to lead this outstanding Pax today!!

    Gotta Run!

    Phonics

  • Nice Cup of Bro

    The usual suspects arrived early for a bit of calm before an epic Doozy beatdown. Conditions were ideal for warrior, child pose and the always popular pigeon. Strong work this morning gents. Really enjoyed the company. Great work boys.

  • Spider Run – The Fountain of Youth

    Fourteen gentlemen, each getting younger as the days pass, gathered in the sunken bowl to wait for the steam factory to pause so directions could be shared. The steam never stopped. Luckily an oldie but goodie was called. Think of it as a 1950s rock classic, minus the twisting and shouting.

    The Route
    Mount Henrico

    Numbers, names, YHC took us out.

    Moleskin
    Some people just never grow old, neither does this route. Apparently, if you run it enough, you forget your name and your age. To quote James Hetfield, “nothing else matters”.

    Thanks to Flatline for allowing YHC to join. Good catching up, new and old.

    Announcements

    • TYA is taking 1 weekend a month for the Bridge. Come join him or take a Q.
    • Prayers to our PAX member who just started treatment yesterday. We are all with you!
    • Memorial day at Browns Island 7am
    • 6/4 is a big day for blood and the bridge
    • Singer’s birthday was yesterday and we all forgot

  • It’s literally named “No Toll”

    14 strong made their way out of the Gloom and into the parking lot, some sooner than others for some Broga.

    Mosey to the tennis courts but first you must pay your fee at the bridge 20 Dips / 20 Derkins

    Complete mosey to the tennis courts for COP

    DQ’s, 5 Burpees, Helicopters, 4 Burpees, Hillbillies, 3 Burpees, Imperial Squat Walkers, 2 Burpees, Ukrainian Soldiers, 10 Burpees

    Mosey to the back parking lot line up on end line

    Parking lot crawls, bear crawl to 1st line 1 merkin, bear crawl to the next 2 merkins to 10. on the way back we did crab walks with 2 count crab cakes at each line (x2) your last count should be 20 2 count crab cakes

    Mosey to the pavilion circle up for Man Killers (AKA Motivators)

    On the line of the field for 11’s start with 10 squat jumps run across the field for 1 WWII SOSF

    Mosey back to the parking lot increasing four corners starting with 10 Hello Dollies at each corner, next round 20 single count American Hammers, next round 30 Scrunchy (Crunchy) Frogs Time was called at the first corner

    Mosey BTTF but pay your toll on the way back at the bridge 20 Dips / 20 Derkins

    Numbers / Names DTH took us out

    NMS:

    On the way back to the flag YHC heard Snuff say it’s literally named No Toll as we were paying the toll at the bridge. Silver or Gold I do not have, but what I do have I give you. In the name of Jesus Christ of Nazareth get up and do 20 Dips and 20 Derkins. Acts 3:6