Category: Richmond, VA

  • Kubota is always watching

    A crew of 5 gathered for this weeks episode of The Crucible and this is what happened:

    Mosey to the far side of the school for a COP with various exercises

    Polar Bear Crawl. Start at the top of the hill and Bear Crawl from Parking Spot Parking Spot with a Merkin at each spot.

    Partner Up – P1 Runs down the hill and back P2 does HRM’s, Round 2 with LBC’s, Round 3 does Flutters

    Mosey down to the opposite side of the school and get in groups of 2. Group 1 starts at the Red Pole and do 10 Pole Smokers and move to the next Red Pole and the next group joins in. Work through all the poles.

    Mosey over to the hill on the back side of the school. Run up the hill and do 5 Burpees. Wait for the six and run back down the hill. 30 Donkey Kicks OYO. Balls to the wall for the six and then for a 10 count. R2 top of the hill and 10 Burpees plus Donkey Kicks OYO and Balls to the Wall. Round 3 back to 5 Burpees.

    Mosey over to the front of the school to the Picnic Tables and do Table Step Up’s. Both legs count for 1 and do a set of 20. Then 20 Hand Release Derkins.

    Mosey back to the Flag and do 2 minutes of Mary.

    Announcements – Hampton Roads Anniversary on November 5th.

    Prayer Request – for the mean of the Healing Place

    NMS – YHC is glad he got the text from Honeydo asking if YHC could take the Q at The Crucible. It was good to see the crew. YHC is proud the of leadership the Pax leaders took in starting the AO. It was great to with the Pax and Flinstone and No Regerts at the workout.

  • White Lines (not what you’re thinking)

    A tad chilly so we warmed up with an immediate mosey over to turf field for warm up, followed by:

    – Ab-Beast starting on the end line of soccer field (white line) down and back of a 100+ yard field, stopping 6 times for 6 sets of each exercise (WWIIs, WWIs, Reverse Crunches, Crunchy Frogs, Side Crunches, and American Hammers.

    – 4 Corners beginning at the corner (of two while lines) with 5 Merkins, 10 hand release Merkins, 15 Carolina Dry Docks, and 20 shoulder taps…followed by a round of cumulative exercises at each corner

    – Side line of field (on a white line) to begin working legs with a mosey 20 yards for 20 two count lunges, then 20 yards for 50 heel raises, another 20 yards and then 20 squats…and then rolled it back doing it again.

    – Mosey to playground for Arms to get a work out of 20 Dips alternating with 3 of full extension 3 second holds before doing Pull ups. Rotated these 3x

    – Mosey to parking lot for a Burpee march of 15 parking spaces (white lines)

    – Alternating Wall Sits and Milkers with Balls to the Wall for 10 count, then a 20 count, and finally a 30 count

    – Ended with American Hammers and some much needed stretching

  • Mars and the Moon

    14 of the regions finest came to witness if a rare Lockjaw Saturday sighting. Some talk at the beginning quickly rolled into a mosey to the first circle for COP.

    Over the amphitheater for descending Box Cutters on the way down. We did some yoga at the bottom waiting for the 6 and then ascending Carolina Dry-docks back up.

    Over to the field for an ascending Red Barchetta.

    • 10% of the field for for 10 HRM
    • 10% of the field for for 10 HRM, 25% for 25 mountain climbers
    • 10% of the field for for 10 HRM, 25% for 25 mountain climbers, 50% for 50 American Hammers
    • 10% of the field for for 10 HRM, 25% for 25 mountain climbers, 50% for 50 American Hammers, 75% for 75 LBCs
    • 10% of the field for for 10 HRM, 25% for 25 mountain climbers, 50% for 50 American Hammers, 75% for 75 LBCs, 100% for 100 flutter kicks

    Off to the Ha’ Penny Stage for a Lindsay with coupons. The exercises were overhead press and curls with a 10 pace block lunge in between exercises.

    A quick partner up for three sets of 20 Wilson’s Dying Cockroaches.

    Back to the flag where Mr Rogers took us out.

    NMS: It is always great to return to Dogpile. The AO is the best. It’s homecoming for people from across the region. Coffee afterwards is both refreshing, enlightening, and uplifting.

    Time to Taper,

  • Pumpkins everywhere

    7 of RVA’s finest dudes joined me at Satan’s Hill today for what I intended to be a light day. The guys seemed too chipper, so I figured we needed to push it a bit. Wilson joined the Pax this morning – had to hook him up with some running.

    Warmup:

    Circle up Pax. SSH, good helping of helicopters, Imperial Walkers, Dead Man Hang, LBCs, sitting ham string stretches, Muricans.

    The Thang:

    1. Glowing pumpkIn tour: Mosey through New Market Villages. 5x Murican and 10x Squat for each glowing pumpkin. There were a few too many pumpkins…some mumble chatter about the Q promising a coupon workout etc. Pax made it to the start of unfinished section. Mosey back as Pax to coupon stack (I did promise).
    2. All about the Benjamins: Grab a coupon. Line up. 3x rounds of 25/25/25/25 of called exercises.
      1. Round 1: 25 curls/25 lunges forward/25 squats/25 lunges back to coupon.
      2. Round 2: 25 overhead press/25 yard coupon carry/25 ww2s tapping the coupon/25 yard coupon carry back to line.
      3. Round 3: 25 muricans with hands on coupon/25 yard sprint and back/25 squats
    3. 5 minutes of Mary (Abs). Circle up the Pax. Around the circle. Each dude calls out said exercises and counts. We did flutter kicks, WW2s, murican hammer, LBCs, box cutters, Freddie Mercury, Sword Play?, and wrapped up with plank.

    Time.

    Wrap up:

    Numbers/Names.

    Announcements:

    1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
    2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. Sign up for the Rugged Maniac on April 29, 2023. About $29 now. See Mudslide or Florence for team sign up details.

    Hermes prayed us out (thanks bro).

    Good work guys –

    Heist

  • Long Poles

    5 Godlike Titans rose before the sun and descended onto Bettie Weaver to make themselves better prior to a weekend of debauchery. According the yippy black dog walking his owner around the parking lot, this is what was rumored to have occurred.

    4 bootcampers ventured out leaving behind a solo rucker transcended parts unknown or atleast not told. Bootcampers moseyed down to James River High School for quick disclaimer and warm up that included invisible jump rope, helis, cherry pickers, jazzercise, merkins, X planks, LBCs and hello dollies. All seemed warm so we moseyed over to the bus loop:

    The THANG:

    Triple Check with 4: Timer runs across the parking lot and up the Regimental Tower. Others performed a variety of wall work that included Australian Mountain Climbers, Dirty Hookups and Hoedowns.

    Upon completion and the gathering of various clothing items, mosey to the student parking lot for some Parking Lot work: Bear Crawl across the parking lot, stopping at the lines for ascending merkins 1-10. Next round, lunges with ascending squats 1-10. Finished – lets work on those abs

    Indigenous Pole Smokers. Grab a pole and hold 6″, Far left person does 3 pole smokers and takes the vacant pole on the other side. Continue the leap frog until the end, which took a long time.

    BTTF for quick Not So LazyBoy Mary.

    Numbers, Names, Announcements, Prayers:

    HDHH – Ponch VQ @ Rock and Roll Tomorrow – 7.00; Veil Brewery on Forest Hill – Thursday 10/20 5.30; Beer Mile 10/29 – See Faceplant for deets.

    NMS: No real plan today other than to incorporate some vertical work and long line of pole smokers. Great mumble chatter included scouting youth football, youth Halloween costumes, and upcoming camping trips. Twin Team is always a great AO with tremendous variety of exercises partnered with comradery. Appreciative to this group after an interesting week personally. Great advice and guidance has been a blessing. Thank you for the fellowship and thoughts.

  • They shot Booboo

    Seven Stallions hit the streets for ideal running weather. Down Grove, Nansemond, Stuart and east bound. Various turn arounds with Hanover as the return route.

    Faceplant was stopping traffic being the cougar bait he is. Talk of owl strikes and antics to avoid injury.

    YHC took us out.

  • Where are the ruckers???

    Almost sunny and 70 this morning as three faithful runners showed up to take on the day the right way.

    1 mile moderate jog

    3 — .6 mile loops trying to up our interval pace

    around a mile jog at the end to cool down

    Good time had by all — no ruckers this morning. afraid of the rain?

    opus

  • It was a good day to Q

    Despite the gloom, rain, drive time, and injuries 12 men showed up today for my official VQ.

    Warm-up:

    1. Mosey to the bus loop for some tracers (jog down one line, shuffle to next line and Bernie back. Repeato from one end to other.
    2. Circle up – Welcome. Disclaimer.
    3. YHC led stretches followed by ’muricans.

    The Thang:

    1. 11s on the hill: Exercises ”rocky squat” and 2 count ’murican hammers. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to hammer, finished 1:10 squat to hammer. 20 count
    2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Dry docks/LBCs. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
    3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 squat. Repeato until Pax built up to 5x reps.
    4. Comanche Run: Mosey to track. In honor of the Comanches the Pax rocked two laps around the track (jog as Pax with sprints to front). Stopped at bleachers after lap 1 for two rounds of incline pushups and dips (10 x each).
    5. Quick Triple check: Mosey back towards the flag. YHC needed some filler. Groups of 3, A-man: wall sit, B-man: LBC, C-man: sprint to cargo container (about 20 yards).
    6. Final countdown – 2x COP. Circle up. Pax holds plank. Go around the circle 2x, with each dude performing 5 ‘muricans. Extra points for style points.

    Time! I am spent at this point.

    Wrap up:

    1. Numbers/Names.
    2. Announcements:
      1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
      2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. YHC prayed us out. Gave thanks for our ability to get together as Pax. Prayers for health of our family and friends

    Final thoughts:

    F3 brought me in with the fitness. Getting to know you guys and crushing reps side by side every day reinforces what the Pax is all about. Each of you had a role in encouraging me to step up and lead a Q. I appreciate it.

    P.S. If you want to learn more about the Comanches check out ”Empire of the Summer Moon.”

  • He ain’t heavy

    He’s just got a heavy kettlebell. Part way thru the 2nd set of 11s, various members of the Pax traded off and used Offshore’s kettlebell. A 45-pound kettlebell really does feel a lot heavier! Atilla gets to loaf some next time at Circus Maximus because he worked out the most with Offshore’s kettlebell (after Offshore).

    Due to a mix-up in the weather, it rained (a little) today. Normally, if it rains, Fireman Ed is the Q. We need to change the Q forecast to “if it rains, a 90% chance that Fireman Ed is the Q”.

    We need to improve the colors of our group. We had 2 white animals today (Snake and Deer); no Green Hornet, no Blue Moon. Maybe we need to name someone Purple Rain. I guess we could rename Lighthouse or Byproduct.

    And today, I am the proud father of a 33-year-old daughter. I know she doesn’t read these writeups, but “Happy Birthday Johanna!”

    So here’s how it went down.

    Warmup

    SSHs, IWs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.

    20 High Pulls (single count): 20 Deep Mountain Climbers (Single count); 18 of each, 16 of each, etc.

    11s: Curls, Rifle carry, Swings

    Run around island

    11s: Overhead presses, Farmer’s carry, Goblet Squats

    Run around island

    Stretch

    Heels to Heaven in cadence

    60-count 6-inch leg lift

    Announcements:

    Oct 29 Beer Mile

    Oct 29 Blacksburg launch

  • HEART WARRIOR 4TH Anniversary – Funny Car Q

    Funny Car took the Q at 45MOM today and five warriors had the dampest dry workout in memory.

    Oct 15 is the 4th anniversary of my open heart surgery to replace my calcified and bicuspid aortic valve. I attribute F3 to helping be in good shape physically, spiritually, and emotionally for the surgery and to have a strong recovery.
     
    WARMARAMA
     
    A few of the exercises I did daily during the early weeks of recovery from open heart surgery. Four deep breaths, toe taps, mini squats, bicep curls side-kicks.
     
    Side Straddle Hops 20 cadence, Bat Wings 5 cadence, Copperhead Squats 15 cadence, Imperial Walkers 10 cadence, Thru The Tunnel 10 cadence, Red Bull Smurf Jacks 15 cadence. Mosey to the shelter.
     
    THE THANG
    4 sets for 4 stents, 5 exercises in each set for five days in the hospital with 15 reps for the surgery on Oct 15th, 4 burpees before each exercise for the 4th anniversary of open heart surgery.
     
    SET 1
    4 burpees OYO (on your own), 15 Side Straddle Hops cadence
    4 burpees OYO, 15 American Hammers cadence
    4 burpees OYO, 15 Bonnie Blairs cadence
    4 burpees OYO, 15 Carolina Dry Docks cadence
    4 burpees OYO, 15 Monkey Humper cadence
    Run
     
    SET 2
    4 Superman burpees OYO, 15 15 Side Straddle Hops cadence
    4 Superman burpees OYO, 15 LBCs cadence
    4 Superman burpees OYO, 15 Jump Squats single count
    4 Superman burpees OYO, 15 Stump Jumpers cadence
    4 Superman burpees OYO, 15 Pickle Pounders cadence
    Lunge walk
     
    SET 3
    4 Body Count burpees OYO, 15 Side Straddle Hops cadence
    4 Body Count burpees OYO, 15 Big Boys single count
    4 Body Count burpees OYO, 15 Merkins cadence
    4 Body Count burpees OYO, 15 Penguin Crunches cadence
    4 Body Count burpees OYO, 15 Fast Jacks cadence
    Bear crawl
     
    SET 4
    4 Prison Cell burpees OYO, 15  15 Side Straddle Hops cadence
    4 Prison Cell burpees OYO, 15 Alabama Prom Date cadence
    4 Prison Cell burpees OYO, 15 Plank Jacks cadence
    4 Prison Cell burpees OYO , 15 Freddy Mercuries cadence
    4 Prison Cell burpees, 15 Mountain Climbers cadence
     
    Bonus Set
    1 burpee OYO, Dealer’s choice 15 reps
    Mosey back to the shovel flag
     
    CIRCLE OF TRUST
     
    I referred to the following verses as I prepared for open heart surgery.

    • Isaiah 41:10 – Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.
    • Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.
    • Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”
    • Joshua 1:9 – This is my command—be strong and courageous! Do not be afraid or discouraged. For the LORD your God is with you wherever you go.
    • Psalm 139:13-14 – You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
    • Philippians 4:6 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done