Category: Richmond, VA

  • AMRAP Thursday

    A PAX of a lucky 7 assembled for another kettlebell Thursday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
    • AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycle
      • High pulls
      • Curls
      • Tricep press
      • Squats
      • Halos
    • Run the bus loop
    • 2nd AMRAP challenge
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • Skull crushers
      • KB hammers
    • COT

    Prayers today for our families as many are in transition, including the start of new school years.  Hoping we are filled with Christ’s love for us so we are focused on loving and serving our loved ones.  Prayers for those going through challenging times!  God is good all of the time!

    Attila

  • Naked Mile Part Deux Filming?

    9 Ryan Reynolds doppelgangers met for the casting call for 2023 summer blockbuster that has yet to be named. According to the top notch security and catering crews this is what occurred.

    Regular parking location was coned off by Snuff last night so we relocated to a lower deck that seemed adequate. Quick mosey to the front of the school to warm up with Invisible Jump Rope, DQ’s, Imperial Walkers, Freddies, APD and some Dead Man Hang. Warm…. lets head to the turf.

    RED BARCHETTA: Short Mosey past the amphitheater and thru Snuff’s Gate to the plush turf fields. Red Barchetta was the call. 100 yard sprint followed by 100 merkins (1st one completed calls out). Slowsy back to the starting point. 75 yard sprint – 75 squats with a slowsy back. 50 yard spring, 50 World War II’s, slowsy back. 26 yard sprint – 26 lunges (single count), slowsy back. 10 yard bear crawl, 10 burpees OYO.

    DORA: Move up to the open space behind the bleachers. Partner up for a DORA- 100 Carolina Dry Docks, 200 Monkey Humpers, 300 LBCs. Timer runs the bleacher loop.

    CATCH ME IF YOU CAN: Mosey back thru Snuffs Gate and partner up. Bernie up the road to Forest Hill until overtaken by partner who performed 1 LT. Dan and sprinted to catch.

    POLE WORK: Heading back to the flag, stop at every pole along Forest Hill alternating between 1 burpee and 2 LT. Dan.

    Numbers, Names, Announcements. Draper took us out.

    Announcements: Florence is leading the Labor Day Convergence at Dog Pile Monday Sept. 5th at 7 am. Coffee after. Prayers for Dealer and his family in preparation for the upcoming arrival of their son. Good luck to House Party with starting a new job. Prayers for those out injured or not able to join us today. Hopefully they are back on their feet and into the gloom soon.

    NMS: YHC noticed a good amount of activity at Huguenot during a predawn scouting mission. Seems they are using Thompson or the high school for filming of “Swagger” and not the 4th American Pie sequel as YHC had hoped. Seems the turf fields have much to offer as the gate seems to remain open if we respectfully keep it closed after use. Humidity seems to have crept back in but still a good morning to welcome back Dealer and Sundance, who is now becoming a regular. Great work men, enjoy the day.

  • New Coupons = New Pain

    Eleven strong attacked First Watch this morning, before any of the other PAX at other AO’s even left their house. Here is what occurred:

    Mosey around the parking lot in order to pick up Marv. Head over to Henrico’s tiniest park for:

    COP:

    Dead Man Hang, Reach For the Stars, DQ’s, Imperial Walkers, Copperhead Squats, Crab Cakes, LBC’s, Merkins

    Triple Check:

    Partner 1: Run the Triangle

    Partner 2: Box Cutters

    Partner 3: Squats

    Mosey over to the big church parking lot and pair up for a:

    DORA:

    100 x WW2 Sit-ups

    200 x Merkins

    300 x Monkey Humpers 🙂

    Timer runs to church buses and back

    Mosey over to the coupon depository stopping for Speed Bump Burpees

    Team up with each team collecting one of the new 42lbs blocks that Last Call graciously donated to the cause.

    Two partners sit on the guard rail passing the block to each other side to side. Timer bear crawls to the curb and back. Switch up and Repeat 3x.

    Deposit blocks back and head to the Shovel Flag for:

    Numbers, Names, Announcements and Flo took us out!

    NMS:

    Solid crew this morning even with several regulars travelling, injured or fart sacking. The new blocks seem to be a hit, thanks to Last Call. YHC wasn’t planning on running much this morning only to see 2.4 miles on the Garmin when it was all said and done.

    Prayers for Ronnie as he recovers from surgery on his elbow. No more elbow planking for him!

    Thanks for taking us out this morning, Flo, and well said!

    8 for coffee afterwards at Starbucks, where it’s easy to spend another hour hanging out with brothers!

    Enjoy the day, men, and SYITG!

    Kubota

  • Neighborhood watch

    The WTH trio hit the neighborhood and ended up running 3.6 miles and doing 30 burpees, 130 hand release merkins and 230 (2 count) flutter kicks. As simple and fun as that.

  • Always a Happy Ending

    10 bootcampers and 4 runners gathered together at THE source of tricep soreness. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the school for warm-up:

    Ukranian Soldiers
    Monkey Love Makers
    Mummy Kicks
    Alabama Prom Dates
    Hand Release Merkins
    High Knees
    Butt Kicks
    Squatting Side Shuffles x 2
    Bernie Sanders

    To Mount Midlo for Exercise One:
    Indigenous Peoples Crab Walk – worked our way down the hill, man in the back breaks off and does burpees x2, then runs to the front.

    Exercise Two: Suicides up Mount Midlo – 3 stopping points. WWII sit-ups x5 when you hit the bottom.

    CHALLENGE: All PAX do Heels to Heaven x 100. Stop when the first person is finished (Heist)

    Pulled the rope while running back up, then over to the track.

    Exercise 3: 4 corners around the track – 10 burpees, 20 Flutter Kicks, 30 jump squats, 40 Monkey Humpers.

    Exercise 4: Glory Days 100 yard sprints down the football field. 5 sets with 15 seconds rest in between.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    OC took us out

    Final Thoughts: Lots of Deshaun Watson mumble chatter at the start of the workout. Nancy Lopez and the other Dawg Pound faithful seem to have a good sense of humor about the situation. YHC hadn’t been out to SOT in a while – It was great meeting Heist and McRib. I had to check out Mount Midlo! Strong work by all today – runners got in 5 and were looking smooth.

  • Corporate Broga

    6 gentlemen of the morning arrived early for some exercises to limber the mind along with the body. Many still resisted the push for the new F3 sponsored Broga mats (reasonably priced at $249.99 plus S & H) but all attendees were well prepared with individual padding. Today was a concentration on shoulders, back and legs with an extended shavasana finale. Good call by Handshake to relocate further down the parking lot to avoid the headlights interrupting the final shavasana/naptime. Looks like the location will remain for the foreseeable future. Hot Potato Broga planned for next week so plan accordingly.

  • Chumba Deck Chumba

    14 SOJ redwoods grew a little taller and a little stronger in a hurricane of pain at NoToll this morning. The PAX enjoyed a gentle warm-up opener of ChumbaBurpee (Burpees completed for each “I get knocked down”) with SSH in between, then completed three delightful rounds of the F3 Beatdown Deck (x5 cards each round with a mosey around the field between), then returned to the Basketball court for a relaxing ChumbaMary finale (dealers choice for baseline reps and knockdown reps). It was in fact quite challenging and invigorating. Mumble chatter was light. Classic rock played for the F3 Deck rounds was solid. Always a pleasure gentlemen. YHC, DTH

    Therefore, since Christ suffered in his body, arm yourselves also with the same attitude, because he who has suffered in his body is done with sin. As a result, he does not live the rest of his earthly life for evil human desires, but rather for the will of God. (1 Peter 4:1-2)

  • Be safe

    9 for Heartbreak today. I went light on the Merkins today because Kubota celebrated his 45th birthday yesterday with 180 merkins, plus some bear crawls and Carolina dry docks. Unfortunately, no one else here today was at Hoedown yesterday. That’s life.

    Disclaimer:

    The following were done in cadence unless otherwise stated.

    Mosey to Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Mosey to covered walkway at Quioccasin: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Mosey to Pemberton Parking lot: 20 Squats, 10 Stagger arm Merkins, 15 Crunchy Frogs, stretching exercise

    Mosey to other end of Parking lot and watch out for the goose poop: 20 Ukrainian Soldiers, 10 Stagger arm Merkins, 15 Dollies, 15 Helicopters

    Mosey to the pull-up bars behind Pemberton: 10 Pull-ups OYO, 20 Squats OYO and 30 LBCs: 3X

    Mosey back to Pemberton parking lot: BLIMPS in parking lot, single count: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats

    Mosey to covered walkway at Quioccasin:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Mosey to the benches in front of Quioccasin: 10 Dips, 10 bulgarian split squats each leg: 3X

    10 Mike Tyson in cadence

    Back to the flag for Mary.

    Time’s up.

    Announcements: in 10 days, we will have a Convergence at Dogpile (Labor Day)

    Commentary: Be safe out there. All, or perhaps virtually all of us, drive a car routinely. You have to be careful of pedestrians who aren’t paying attention. Maybe they are listening to music instead of paying attention to the traffic when they cross a road. Or maybe they even walk in the road when they shouldn’t. This is especially an issue early in the morning when it is dark and we are coming or going to a workout.

  • Dog Leg to the Left

    A nice steep climb up Ridgeway/Fairway/Robin/Iris to get the heart moving this morning. Cross onto York and take it to Granite. Take a right and pick up Tempsford. 4s go to the snake’s tongue and back. 5s do each fork and back. 6s do each fork twice and back.

    Gomer Pyle took us out.

    Announcements:

    Convergence Labor Day at Dogpile

    8 year anniversary at Gridiron on September 24

    October 29 memorial run – see Faceplant for details

  • Lineman Drills

    A pair of Broga Veterans woke earlier than most to limber up before the No Toll beatdown. YHC worked shoulders, back, hips and legs before the always enjoyable shavasana. It was great to have Chaplain join in Broga again and YHC enjoyed hearing about his adventures in coaching youth football, even participating in some line preparations. Pushing around 12 year olds is different now, as those kids push back. Enjoyed the company on this great morning.