Category: Richmond, VA

  • Median age for the boneyard – 49

    11 men of various speeds and ages showed up in the temporary gloom at Gridiron. It will be nice when the time changes next weekend.

    COP: DQs, CPs, HRMs, MCs, FMs, ACs (I tend to do the same COP exercises). White Deer gave his backblast of approval and a car was a few feet from hitting Chum. Mosey to secondary football field.

    E1: Elevens with WWIIs and Diamond merkins. Mosey to bus loop.

    E2: Pacer runs the bus loop and the rest alternate between HRMs, Flutter kicks, Jump squats, burpees, heels to heaven, Carolina Dry docks, Pole smokers, Lt. Dans, Dips and V ups. Mosey to basketball court.

    E3: Four corners with 10 burpees, 20 2 count MCs, 30 Plank Jacks and 40 SSHs. Back to bus loop

    E4: Repeat E2 Mosey to primary football field

    E5: Partner wheelbarrows across field run back, Bear crawl across field and bernie back, Lunge and Bernie back. Finish with a one minute elbow plank. Mosey to home base

    Finish the morning with American Ukranian hammers (where were you Lighthouse?) and some stretching exercises in front of henrico’s finest putting cones down for the pickle ballers. He approved. Beer mile tonight at Face Plant’s house. I need to sign up for November breaking bread.

    Good morning for a workout. Handshake hung out with my college ring dance date; I have not heard her name in 25+ years. Also good to see three PAX under 40 here. Let’s keep that going. Go Penn State (oh heck they are not winning today) and Jets! Enjoy your weekend.

    Fireman Ed

  • Prostitutes get confused on where their home is

    3 regular (ly) dressed trick or treaters and 1 fully decked out in his anima costume visited RnR this morning to see what Doozy had prepared. YHC had to admit right out of the gate that there was no plan this morning, it was going to just have to come out of his sick and twisted head.

    Mosey to the tennis courts for COP

    DQ’s, Dead Man Hangs, Helicopters, Imperial Walkers, LBC’s, American Hammers

    To the corner for 4 corners prostitute 10 – WWII, 20 – Jump Squats, 30 – LBC’s, 40 – Calf Raises

    Reverso (direction) 10 – 2 count Ball Dippers, 20 – 2 count American Hammers, 30 – squats, 40 – LBC’s

    Chaplain was having a hard time fully committing to the Prostitute and kept trying to make it a regular 4 corners

    Mosey a long way to the stairs by the concession stand

    Partner up – Partner 1 does exercises while partner 2 runs up the stairs around the building and back – Dips, Step ups and Box Jumps

    Mosey to the parking lot (because Chaplain asked for it) 4 corners regular

    Corner 1 – 20 WWII, Corner 2 – 30 Squat Jumps, Corner 4 – 40 single count American Hammers, Corner 4 – 50 – Lt Dans

    Mosey to the end line of the parking lot (somewhat of a beast but not really) run about 1/4 of the way do 10 of called exercise, run to the 1/2 repeto, run to the 3/4 repeto, run to end turn around repeto on the way back. Exercises where your choice WWII or Merkins, second wave Smerf Jacks

    Mosey to the next lot full sprint from end line to end line

    Mosey back towards the flag, YHC did not realize they had removed the rails when they re-did the parking lot

    BTTF time for ring of fire your choice Plank position or Lazy Boy, if you chose plank, when its your turn you do 20 Merkins of your choice. If you chose Lazy Boy you do Ab work of your choice

    Numbers / Names Chaplain took us out

    Beer Mile tonight see Face Plant for details

    NMS:

    YHC really did try to think of a good way to make this a Halloween workout but was having trouble getting in the spirit. YHC’s kids are all aging out of the Halloween experience. The M and I will still sit out front in the driveway this year handing out lots of candy / beer (age appropriate) and Posey will head out with friends for some candy but will most likely end up playing X-Box or Play Station. Next year will probably be the harder year because Posey will more than likely not dress up and it will be a year of lasts with our middle child.

  • Dragon Ball Wood

    Two Saiyans ran down Snake Road to begin their Kaio-Ken training at King Kai’s. New power level was unlocked. Covered 2.5 miles before Doozy’s recurring leg/ab beatdown. Safe travels to House Party and Big Rig. Good luck to Mudslide doing Spartan. 

  • What A Great Start To The Day

    We took one lap around the parking lot and they warmed up with: Arm Circles, helicopters, hand release merkins, lbc’s and maybe a couple more.

    We stayed in place on our backs and spelled out the entire alphabet via leg lifts as called out by the Q. There were some shaky moments but I think we did them all in order. Mosey to the elevated flap poles for calf raises. We used the Tabata timer – 8 sets 20 seconds long. The burn was real by the end. Next to the parking lot for 11’s starting with 10 burpees and 1 WWII situp. Mosey across the parking lot for 4 corners. Started with 10’s at each corner (Merkins, Heels to Heaven, Monkey Humpers and Lunges). Then we did 20 of each with karaoke between. One more Tabata – Balls to the Walls 20 seconds on, 10 seconds off – 8 times. Mosey over close the cars and stretched for a couple minutes because we’re grown men and its important. Numberama, Namarama, Announcements – discussed getting together for lunch, upcoming evening at PBR next week and Saturday workout at 6:30. Opus took us out with a prayer. I’ve been feeling a bit down this week and this morning really picked me up. Thanks for the fun and friendship guys.

  • October Brocode

    Eight was enough for another end of month Brocode. Traditional route this morning: North on Pump, left on Church to left Copperas, left on Ridgefield back to Pump and then home.

    Lighthouse and I forgot about the turning back for the six until we were midway on Church but from that point forward the full group did as we were supposed to.

    Announcements: Beer Mile this Saturday

    Gypsy took us out

  • Bells and Colonoscopies

    4 well oiled machines descended upon the quiet confines of Godwin high school for some work with kettle bells. It went like this:

    COP: DQs, DMH, MCs, HRMs, FMs, ACs

    E1: Elevens with coupon step ups – 2 count and coupon squats. Good leg workout my friends.

    E2: Sit and press, tricep pull down, coupon flutters and the pacer runs around the loop. Do this twice.

    E3: Four corners with 10 burpees, 20 high pulls, 30 tricep presses and 40 skull crushers.

    E4: Couple sets of donkey kicks and balls to the wall, 15 and 20 DKs

    E5: Three sets of lawnmower pulls for those back muscles – 10 each arm up to 20 each arm

    Finished with a little stretcheroonie.

    Announcements: Beer mile on Saturday and looking for sign ups for breaking bread around Thanksgiving. Prayers for multiple PAX including recovery for Gypsy’s sister.

    I brought up the topic of having a colonoscopy scheduled right after Thanksgiving meaning if a lot goes in a lot will need to go out. Then the discussion went to the fact that the reah is better than puking. Being upper middle age can suck. Go Jets! Beat those Patriots for once.

    Prayers to all going through tough times.

    Fireman Ed

  • Big Bad Wolf

    12 dudes put in some work today at the Big Bad Timberwolf. 

    Mosey to basketball court. Disclaimers, etc. 

    Warmorama: SSH, tricep/arm stretch, slow and low squats (YHC confused PAX by saying “dips”. My bad!), Dead man hang, LBCs, Muricans, cobra stretch. 

    To track:

    Part 1: Partner combo workout. 

    Round 1:

    Work with partner to perform 100 merkins. Partner not pushing is planking. 

    1 lap around track

    Round 2: Mountain Climber (double count) and dips (200). 

    1 lap around track

    Round 3: LBCs and squat jump (200/100)

    1 lap around track 

    Part 2: The Al Carmichael

    Line up along sideline of football field. Pax jog to the other sideline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Six sets of this, changing the exercise each time. Exercises: 

    Merkins
    LBCs
    Squats
    Dry Docks
    Rosalita

    Lunge

    Part 3: Impromptu idea

    Pax took turns with sprints up two story observation tower. Pax planks while waiting turn. Did I remind you to plank or what!?

    Mosey back to flag….but wait there more…3 min left.

    Round 4: Wall work.

    Backs to wall. 1:2 ratio of Burpee to Donkey kicks OYO. I think POG get the win at 5/10.

    Time! The wolf got moneys worth

    Outro: Numbers and Names. 

    Announcements: Duke at the Hill tmw. Honeymoon running the Murph at twin team. 

    Prayers – Duke took us out. Prayers for all in the Pax. Prayers for recovery and healing for Honeymoon’s father. 

  • Owl Free Zone

    7 strong posted at Mary this morning and here is how it went down.

    Mossy to the blacktop for warmup’s

    Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins.

    Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank.

    Mossy to the blacktop for triple check : team up – runner runs forward to the fence, bernie saunders back exercises are hand release merkins , balls to the wall.

    Native American run back to the flag

    Ring of Fire – dealers choice 10 merkins – Mary – cross leg lifts and six inches

    Excellent job today guys. Great to have The Mayor back joining us for the second time in a row – atta boy keep it up ! Glad to have Grady from F3(Raleigh) joining us in the gloom – come on back any time man! The best news is that while we heard an owl in the distance there was no owl sighting. Which was as you all can imagine a huge relief to Sabbski – poor dude has been attacked 6 times lately – (yep he holds the record for owl attacks).. Hey remember Faceplant has the beer mile coming up Saturday night.

    Great way to start the days guys, thanks for allowing me to lead. Now we are ready for the day – GO GET SOME!

  • 41 to 51, does that mean we are all 42?

    9 middle aged men gathered at the Forge to greet a new day. According to the Owl here is what went down.

    Mosey down to the bottom of the hill, pass the sewage area and mentally re-route the trip back

    COP – DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, Ukrainian Soldiers, SSH, LBC’s

    Starting at the first light pole (your choice) Big Boy Sit-ups or Burpees. Start with 1 and add 1 at each light pole until the rails

    Lung about a quarter of the way up, broad jump, Lung, broad jump to the top

    Mosey to the ticket booth area for a triple check

    Partner 1 does wall sits, partner 2 does dips while partner 3 runs to the stairs, tooth fairy up and mosey around

    Mosey up the stairs and back towards the flag at the bottom of the first hill on Mt Chaplain

    Elevens using the hill. At the bottom 10 Jump Squats, Bernie up the hill, 1 (2 count) Ball Dipper

    Line up in the parking lot (you choose your mode of transportation) (Lung, Bear Crawl, Crawl Bear, Whatever you decide) from lot line to lot line. 1 Jump squat at the first line and increase by 1 every line until 10

    BTTF Numbers / Names Chaplain took us out

    NMS:

    Sometimes YHC just feels old and hearing the ages of the guys in our group this morning (Most 42) reminded YHC that I’m not in my 40’s anymore. I tried to workout and run in my 30’s and 40’s but we didn’t have a group like F3 so YHC drank and smoked most of those years away. I am so grateful to have F3 at 51 to be out here pushing myself, asking others to dig deep and push themselves. Keep pushing guys, age is just a number.

  • Flipping off the PAX

    17 studs posted to SOT – 10 for bootcamp, 5 for run, and 2 for ruck. Here’s what the bootcampers did:

    The THANG:

    WARMERAMA:

    • Mosey down to the lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey over to the grassy hill
    • KILO-DORA:
    • Moving partner bear crawls the hill, then runs around side back to partner
    • x100 WWII’s
    • x200 Merkins
    • x300 Squats
    • x400 Flutter Kicks (2-ct)

    COP #2:

    • Moseyrama around the track for a TRYHARD SPECIAL at the guest bleachers to introduce TWO new 8-count exercises:
    • DIP-FLIPS: incline plank on bench – incline merkin, flip over, dip, flip over …did about 10 IC
    • KICK-FLIPS: plank on ground – groiner, flip over, inverse groiner, flip over …did about 10 IC

    COP #4:

    • Head BRTF, stopping en route at the school brick wall for:
    • x30 Howdowns OYO
    • x20 Dirty Hookups OYO
    • x20 Donkey Kicks

    Mosey BTTF for a few mins of MARY

    RUCKERS x2 – Doublemint, Doozy

    RUNNERS x5 – Florence, Tobit, Boberry, Don Draper, and Rosie

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • MUDSLIDE took the PAX out in Prayer

    NMS:  Always a pleasure to be back at SOT, and appreciate the PAX humoring a couple new 8-count burners. They’re hard, so they’ll be back. Your as always, TryingHard

    Announcements:

    • Hogan Beer Mile – see Slack

    Prayer Requests:

    • Safe travels for House Party traveling to pick up the grandkids in Florida