Category: Richmond, VA

  • Heartbreak Ridge

    10 men gathered for a not run heavy workout and this is what transpired

    Mosey 10 feet to the COP

    Mosey to the Rusty Cage and partner up. 8 Jerkins per partner and rotate 3 rounds.

    Mosey over to the grab the blocks and audible once we discovered the blocks were gone.

    Mosey to the Blacktop behind the school for a 4 Corners. Corner 1 – 10 HRM’s, Corner 2 – 10 HRM’s 20 WWII’s, Corner 3 – 10 HRM’s 20 WWII’s 30 Squats, Corner 4 10 HRM’s 20 WWII’s 30 Squats 40 Merkins and descend starting at the third round.

    Mosey to the field for a short round of “I’m up, they see me, i’m down” Start in the plank position and pop up run 20 yards and drop and complete 10 Merkins, complete 5 times.

    Mosey to the Sidewalk going back up to the Parking Lot all but one person get on the Bars and someone Bearcrawls underneath and rotate.

    Mosey back to the imaginary Flag for a quick Ring of Fire

    Announcements – Pigskins Blood Drive on June 4th. The Bridge Ministry/workout on June 4th out in Dillwyn, Va. West End lunches have restarted and lunch will be tomorrow? See Slack for details.

    Prayer Request – Lab Rat as he goes through treatments. Tryhard’s sister. The people of Ukraine and Lighthouse’s family.

    NMS – not a long of mumble chatter today. YHC Calves have been bothering him the last weeks and most recently his Hamstrings have joined the fray. Pinto and Tater say YHC is aging, albeit not gracefully. When YHC saw the Q sheet was open it seemed a good opportunity to control his own destiny by being able to decide the beatdown. Thank you for the opportunity to lead.

  • If you’re not at OTB, then where you at…

    The Runners Ran and the Walkers Walked.. .

    Over heard at Coffateria: Gumbo needs to find a home and Honeymoon is building. Will the new home be big enough for Honeymoon and Gumbo??

    It was great to have an FNG join the runners this morning. PAX will give him a proper F3 name at the next workout.

    OTB: Sundays 6am (14319 Winterview Parkway, Midlothian)

  • River Ruck

    Two old guys decided to saunter down to the river today; according to the Riverton neighborhood wathc, here’s how it went, more or less:

    Suit up with weight vests and lights, then mosey from Bettie Weaver ES down to the Robious Landing boat ramp, back up to the James River HS stadium and out to Robious, turn left and BTTF.

    Numbers, names and YHC took us out.

    NMMS: It’s always great to log some miles with Doozy, and we were able to join Fliorence, DTH, Fresh Prince and Florence for the tail end of their coffeeteria aftwerword.

    Make it a great one!

    Doublemint

  • 5 years!

    16 Beasts showed up to Satans Hill to celebrate 5 years of Duke.

    COP

    SSHs, Helicopters, DQs, Imperial Walkers, Stretches, Merkins, LBS, FLutters

    Mosey to grab a coupon and Circle back up.

    5 Rounds – 5 curls, 5 Overhead press, 5 Triceps, 5 Rows, 5 Rock Copters – Run to bottom of hill and back to circle. Rounds 3-5 rotate one rock to left.

    Mosey with rock to street – Lunge up the hill, Over head hold back to the rock pile

    Run up to Log Alley – 3 sets of 10 presses each

    BTF – More Stretched, 5 Burpees plus one to grow on to complete.

    Numbers, Names, Honeymoon took us out!

    Parker Q for Shiplaps last Southside day on Friday!

    NMS:

    5 Years, not much I can say other than I am a better man for having this group in my life, I am truly blessed! Thanks for all who came from near and far today, means a lot to YHC.

    Duke

  • Livin’ it up when we’re going down

    10 hardened scholars took to the dark streets of Tuckahoe to start the week with a sweat. According to the maintenance worker setting out cones this is what was rumored to have occured…

    Mosey down to the end of Lindsey Ct. for F3 disclaimer and introductions. Warm ups included in no particular order SSH, DQ, Jazzercise, Cherry Pickers, Arm Stretches, Imperial Walkers, Ukrainian Solders.

    Everyone is warm so lets get back up the hill. Partner up. One person runs to the top and returns while other partner Bear Crawls, then Lunges, then Jumping Herpes. Meet at the top then slow mosey to the basketball court.

    Love in an Elevator – 4 corners: 10 HR Merkins, 20 WWII’s, 30 Squats, 40 Monkey Humpers. Lady of the Night while you stop at every corner to repeat the previous exercises.

    Still time left on the clock – BTTF for 5 minutes of Broga to work out the kinks.

    Names, Numbers, Announcements, Prayers, YHC took us out (poorly by Bodos standards)

    Blood Drive June 4th – Needs volunteers to run the event and give blood. See Pigskin for Details.

    Memorial Day Convergence – 7 am at Browns Island. Gomer is leading with Hitch bringing Coffee.

    NMS: Great job this morning fellas. 4 corners was brutal in the warmer conditions but you gents crushed it. Not much mumble chatter. Broga was selected over 11’s as my arms were done. Always good to get back out to Hoedown to start the week off right. Thank you for the opportunity to spend the morning with you guys. YHC is going to sign up for Bodo’s public speaking classes this fall.

  • 0.0

    The latest round of OTB kettlebells was a zero running affair. YHC and a less than 100% Don Draper skipped the cardio component and focused primarily on upper body and abs. Here is a brief summary for your viewing pleasure;

    Warm up – Arm Circles, Helicopters, various stretches

    Exercise One: 4 corners
    10 lawnmower pulls on each arm, 20 bent over rows, 30 American Hammers, 40 Goblet squats. Reverso and worked our way back down.

    Walk to the church holding the kettle at chest level

    Exercise Two: People’s Chair w/side to sides, Ground to overhead lift, overhead press and a couple others. I have no idea what any of these exercises are called.

    Back towards the flag for self-directed Triple Check:
    Tricep Extension x 20, WWII sit-ups with lift x 20, bear crawl in the grass.

    Exercise Three – Walking Side Shuffle (out and back), walking Overhead Presses, Walking around the Worlds. Walking Hold the Kettle up.

    Final Thoughts: Much respect to Draper who ran 7 miles at the OTB Midlo gathering this morning. Despite injuring his ankle tendon, he rallied for the Kettlebell workout. Neither of us are personal trainers, but we made it work. On the 3rd F front, this was a great day for the Chaplain clan as 2 of my sons (Grizzly and Armadillo) were baptized on Sunday Morning.

  • substitute Q

    six men showed up to cconquer SH. Parker relinquished the a to go do the Murphy at twin team so the was the substitute a. We ran around, did good form murcans at the intersections stretchedabout, even did suicides in front of pog’s domicile. Used some concrete for curls and presses. Oyster insisted I remember him for big data purposes.

  • Late post for SOT

    8 Boot Campers, 6 Runners

    1 Mosey lap around the school, circle up on the tennis courts

    Helicopters, DQs, Arm Circles, SSH. Merkins on one side of the court, Bear Crawl to the other side and Squat Jump. Crawl Bear back. Merkins – 10x, 15x, 20x. Squat Jumps – 15x, 20x, 25x

    Mosey to the bottom of the hill and Wall Sit on the concession stand for the six. Triple Check. Runner up the hill, Wall sit, Carolina Dry Docks.

    Recovery walk around the side of the concession stand and partner up for a short run Dora. Run around the school bus. Donkey Kicks, SSH, Flutter Kicks.

    Mosey half way around the track and up the concrete steps. Line up for a lap around the school. Last runner sprints to the front. Partner up to touch a tree / Dips. 1, 2, 3, 4, 5.

    Mosey a bit and circle up for crawl out Merkins. Stretch a bit. Back to the flag. 10 Diamond Merkins.

    Honeymoon took us out.

    Prayers for Duke’s niece, her teammates, and the friends and family of the teammate they lost.

  • Make It Happen

    Two linked up to hit the pavement before this morning’s version of the Dogpile. Conditions remained sunny and 70. According to the man in the yellow shirt, the following quite possibly happened:

    Robinson, lake loop to Park. 2.x miles

    Return route after the Beatdown of 1.x Just about 4 (aka, good minimum to call it a run).

    NMS:

    Shiplap is moving soon, having a kid this summer, and is helping raise a teenager. if you need more of an explanation….

    YHC asks for your prayers. My 94 year old aunt is in the hospital, caught COVID there, and likely has a few hours. Single most generous and positive person YHC has ever met.

    Announcements:

    Convergence, Memorial Day Tredegar

    The Bridge, June 4, Buckingham. Great place to make an impact and to be impactEd.

    The Blood Drive, later in the morning, June 4. Great way to continue to make an impact.

    Breaking Bread, please sign up for June, July, and August. And, make an impact.

    Being HIM is not a title; its an outcome. Let’s make it happen.

    UpChuck spits the bit.

  • New Market Run

    2 went out for a 5 mile in the Market run on a nice morining.