Category: Richmond, VA

  • Back at it

    12 Brothers gathered this morning for a little bit of old and a little bit of new.

    COP: 10x helicopters, 10x DQ, 21x SSH

    #1 (Old) various crawls. Gather at edge of circle. 1a: Bear Crawl in, 5 merkins, Crawl bear back, 5 Merkins. 2 minutes continuous. 1b: Same, except using crab walk. 1c: Same except using gorilla walk.

    #2 (Old) head to field for some Whamo Lunge walks with dealers choice exercises.

    #3 (Old) Partner Pull ups, 1,2,3,4,5 Chin ups, 4,3,2,1. Alternate reps with partner.

    #4 (New) Conveyor belt. Pax splits into groups of 6 arranged on successive steps up the amphitheater. Pax at top runs down, other pax box jump up and do 5 monkey humpers on each step. Continue for 3 total cycles. Then repeat with bear crawls and 3 incline merkins.

    #5 (Old) Shadow boxing. 20 seconds on 10 second rest. Exercises included combinations of jabs, crosses, uppercuts, hooks and knees.

    #6 (New) 20-40-60-80. Run to 20, 2 burpees, run all of the way to the end of the field and back to 40, 4 burpees, run to end of field back to 60, 6 burpees, run to end and back to 80, 8 burpees, run to end of field and back to the starting line.

    Mosey back to flag. YHC took us out with a fall focused thanksgiving prayer.

    Moleskin: YHC checked and his last backblast was 12/2019. Too long. It was good to lead again. Our hands were freezing after the initial circle animal walks. Lots of dew and 40 degrees will do that to you. Not so much mublechatter today as YHC kept everyone moving, but as typical, the shadowboxing was a hit. Florence was standing next to YHC and was really punching hard, but it was too dark to see much of anyone else. Welcome to Empanada, named for his previous teaching job in Chile and his love for said food. X-Ray is Mr. Roger’s 2.0 and headed into the army as a radiology technician. Welcome to the F3 PAX guys!

  • Short Circuit??

    6 of SOJ’s finest at Rock N Roll on this chilly morning! We ran, we bootcamped, and most importantly; we had a great time. Here is a brief summary for your viewing pleasure.

    Mosey the tennis courts for Warm Up:
    SSH’s, Ukranian Soldiers, Cherry Pickers, Mummy Kicks, Dead Man Hang, LBC’s, Side LBC’s, Alternating Shoulder Taps
    AND Butt Kicks, High Knees, Karoake x2, Mario Jumps, Bernie Sanders, Lunge Walks, Broad Jumps, Striders (x4) – all across the two tennis courts

    Mosey to parking Lot for Exercise One:
    PAX ran across the three large parking lots, stopping at 4 different stations for exercises, then ran back.
    Circuit One: 25 Merkins, 50 plank jacks, 75 Mountain Climbers, 100 SSH’s
    Circuit Two: 25 WWII’s, 50 Flutter Kicks, 75 Alabama Prom Dates, 100 LBC’s
    Circuit Three: 25 Lt. Dans, 50 Jump Squats, 75 calf raises, 100 Monkey Humpers
    Bonus Circuit Four (PAX choice): 25 Merkins, 50 Imperial Walkers, 75 LBC’s, 100 Raise the Roofs

    Mosey back to the flag for 2 minutes of Broga.

    Numbers/Names/Announcements/Prayer Requests

    House Party took us out

    Final Thoughts: Great work by all pushing through! YHC had a bunch of other stuff planned, but the circuits proved to be very time consuming. Surprisingly, the PAX chose Circuit Four as opposed to “Burpees and Hills.” Great to see Doublemint out this morning hot steppin’ and loosing up that leg. Hope to see him getting back into some workouts over the next few months. Continued prayers for House Party as he is taking in 2 grandchildren (age 2 and 4), and is in need of winter clothing, toys, and other items. Strong effort, as always by McRib, Ponch, and Mudslide.

    Have a great weekend!

  • More Gridiron Fun

    Five strong redwoods avoided the long training runs to battle the Gridiron gloom.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Arm Circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts for a one-man Dora (all reps for each man)
      • 100 merkins
      • 200 squats
      • 300 LBC
    • Mosey to the bus stop where one man bear crawls to the end of the line while the rest do pole smokers and then shift to pole sits
    • Mosey to the playground for a Jack Webb
    • Mary
      • Freddie Mercury
      • Side crunches
      • Crunchy frogs
    • COT with YHC taking us out

    Great work by the PAX today.  Prayers for Mr. Rogers family and their son’s transition to the military.  Continued prayers for all of the PAX families in a period of transition.

    God is good all of the time!

    Attila

  • The Loneliest Chaplain

    With no PAX in sight, YHC jogged solo through the nether regions of Rockwood Park. Completed our normal paved woods loop while meticulously planning the Rock N Roll workout. True to form – a good time was had by all.

  • Lexus

    One solitary soul marched out and took in the new day at The Clinic. Temperatures were 70 and sunny. According to the Lexus salespeople cleaning up from the prior night’s festivities, the following likely happened:

    Route: north around the circle, cross Peters, east through the parking lots, north to the Mall, and further north to Broward Blvd. Take a slight detour on the way back to make it over 5 miles.

    Number, name, YHC took himself out.

    NMS: Same old, plus a shiny new Lexus awaiting YHC on the hotel doorstep. Awaiting, meaning, if anyone wants to buy it, it’s for sale. Apparently, the Lexus people are learning the new features on the 2023 models.

    Announcements:

    Faceplant is trying to make friends by drinking and running.

    Breaking Bread: we are looking for Qs for November and December. One for November on the Saturday of Thanksgiving weekend, and then both days of the Christmas weekend. No better way to take in the holidays than giving. Dinner for 8-12 people. 5:30 p.m. Sign up on the Q-Sheet as far to the right as possible. YHC appreciates your help in advance.

  • Lighthouse has your macro economic analysis

    Seven svelte stallions met up for perfect running weather.

    YHC planned on the DRP / Brookmont route, aka the park route. This route is a little over 5mi and the PAX rocked it. (6 is easy to get to with a few loop extensions easily seen below.

    4s mostly ran into the park and then back out along Ridgefield.

    No fauna sightings on this route. The DRP back parking lot is still under construction.

    This is a blow up of the park. Just stay to the right til you get to the back parking log.

    YHC took us out. Prayers for Tippecanoe and some weird dental issue he is experiencing while away at uni at the moment.

    NMS – Usual amount of mumble chatter with some extras coaxed by Mr Rogers – who always asks good questions. I learned that Lighthouse is ready to talk about economic structures and macro policy drivers – you just need to get him running a training pace to hear it. Whitesnake likes to talk and run too. YHC doesnt talk while training and the hills were at the edge of fitness level today.

    YHC was glad to be able to log this one at 9 min miles. Its been a long time getting healthy. Achilles was whispering but feeling good post race.

  • Don’t Sh!t where you eat

    Another Flex Friday on Satan’s Hill or was it. A lucky 7 rose from the fartsack to make themselves better. Unfortunately the farts came with them. According to my college football coach you do not sh!t here you eat. You wanna do that stuff, go somewhere else. Clock struck 5:30 and away we went.

    COP: Mosey down to otterdale and up Otterdale, to end of turn lane and back to lot. 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: Dora Run from coupon pile to Stop sign. 100 Merkins, 200 coupon press, 150 curls/150 bench press. Triple check Runner up satan’s hill, jump rope, LBC’s. Dealers choice runner to curb and calls exercises. Time up. BTF

    Announcements: check slack

    Prayers: To Honeymoon’s dad.

    YHC took us out in prayer. Make today awesome!

  • Just Another KB Thursday

    A faithful 4 welcomed the recent cold front with varying KB weights.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm Circles
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB 4 corners with KB lung walks
      • 5, 10, 15, 20 high pulls
      • 5, 10, 15, 20 curls
      • 5, 10, 15, 20 swings
    • 4x check – run, overhead pulls, lawnmower pulls, sit ‘n press
    • Mary
      • Freddie Mercuries
      • Side lunges – each side
    • COT with YHC correspondent taking us out

    Great day of fitness and fellowship with my brothers.  Continued prayers for PAX members in periods of big life transitions. 

    God is good all of the time!

    Attila

  • Four Solo

    YHC arrived to see Opus in lot and one additional car parked that was for and early riser likely on a Ruck walk. Two more roll in to make four for a nice morning run on a cool sunny and 70 gloomy morning.

    We gather up to get ready for a 4 mile route and go through a few Rutland area subdivisions. With the cooler weather we ran a faster pace. See route below:

    We return back and Boo Boo was back from his 4.5 mile Ruck walk.

    Numberama / Namerama Opus took us out in prayer.

    Announcements

    We will be having a HDHH next Thursday October 27, 2022 at 6PM at PBR located on 301 near Rutland, we hope to see you there!

    Great run this morning gents, see you in the gloom, Cheers…CB!

  • Wishing Upon a Shooting Star

    Seven Forge regulars exchanged toasty fartsacks for frosty fun, as follows:

    The THANG:

    WARMERAMA:

    • Moseyrama on the smelly hill
    • Variable IC Reps to get warm

    COP #1:

    • Indigenous Curb Crawl

    COP #2:

    • Triple Check at the Amphitheater 

    COP #3:

    • 50’s at the Track

    Mosey BTTF:

    • A few small COP’s and a sprint BTTF
    • A few mins of Mary

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • LAST CALL took the PAX out in Prayer

    NMS:  The PAX enjoyed the Smell on repeat, observing the birth pains of a novel Tryhard exercise, Last Call wishing upon a shooting star, Snuff nearly forcing the Q to audible on 50’s, the naming of the Echo Chamber, and the return of the infamous BoneRubs. Twas fun, thx fellas. SYITG, DTH

    Announcements:

    • 5-8pm TONIGHT we’re meeting up for Happy Hour at The Veil of Forrest Hill with M’s & 2.0’s in tow. 

    Prayer Requests:

    • Keep HOUSE PARTY and his family in prayer as they’re taking in the grandkids this week out of a foster situation. They need our help with some last minute little kid supplies which you can bring to HDHH tonight or to Rock&Roll Sat AM. They need little girl cold-weather clothing (sizes 2T-6T welcome), a little kid table and chairs and/or booster seats, and whatever little girl toys/books/dolls/etc you can part with. Let’s help our brother out!