Category: Richmond, VA

  • Bart and YHC

    A lucky 7 posted at SH to see what YHC had in store on return. The call out from the night prior had an expected 10 but the sack was warm on this cool morning. According to the 192 frogs who have found there way into NM pool this is what went down.

    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:

    Triple check: Runner up Satans hill first round, 2nd round to the hydrant, 3rd round to the sign. Exercises in first round: Coupon curls, overhead press.

    2nd round: same runs with rock squats and rock bench.

    1 round dealer choice: Dealer calls exercise and pax perform as run to the top of lot. 1 round completed. End with a few stretches.

    Announcements: see slack

    Prayer Requests: watch over our children as they return to school.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Saabervals…

    Route: Head east on Grove, south on Greenway. Cross Cary to Ampthill. Take Ampthill to bottom where it turns to Paxton. Take Paxton up to Cary. Turn around and head back south on Paxton to Ampthill to Cary.

    4’s return on on Greenway

    5’s and 6’s repeat Ampthill and Paxton. 5’s exit on the top of Paxton and take Tuckahoe back to Grove then return to Mary.

    6’s head south on Paxton (again) then up Ampthill. Return on Greenway.

    Announcements: Wheelie is biking 400 miles for cancer research. Please see him for details. If you are lucky, there may be a vintage Earth Day t-shirt thrown-in courtesy of Wedding Singer,

    Saab Abides

  • Punisher Lives On

    Three studly men went over here and did some exercises, went over there and did some exercises, then finished over there with some more exercises.

  • 4 Corners and a Lady of the Night

    Open Q sheet so EF and the HP Band took the stage. COP, 4 Corners w Prostitute, PAX Carry Suicides, 100 yd Lunge w Squats, Mary, Announcements, Prayers, COT. Welcome back Tramp Stamp. And a loooonggg overdue Backblast.

  • Warmup

    only 2 of us for WaThoHuk Wednesday. We ran a big square from the school, to around the lake, around the new condominiums, to Broad Street to Pump Road to Three Chopt and back to the school. We still had time left, so we did 20 Merkins, 20 Dollies, 20 Merkins and 20 Dollies. Then to the track. I managed 3 laps and a little more. Lighthouse did more of course, including merkins and dollies. Back to the flag.

  • The Humidity Strikes Back

    7 HIMs, with a recovering TYA chaperoning, gathered for a field trip. With TYA’s permission, we ventured out on our own.

    COP: Soft start in the teacher’s lot. Deadman Hang // Helicopters // DQs // Copperhead squats // Imperial Walkers // Russian Soldiers // SSHs. Mosey to corner of Westmoreland and Hanover.

    Burpee Alley: Run the length of Hanover from Westmoreland to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up at Jenny Maragy’s lot. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall Sit with overhead press. 3x. // Round 2: P1 runs to wall and performs 10 Donkey Kicks, P2 wall sit with milking the cow (or yak). 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 Wall sit with toes/knees/hands in the air. 3x. Mosey east down Grove to Lock Lane. 

    Lock Lane: Stop at every lamppost, 3 WW2s, all the way to First Pres lot.

    Triple Check in the 1st Pres lot.: P1: American Hammers , P2: Lt Dans, P3: Bernie Sanders to the end of the lot, run back. Mosey down Cary back to Mary Mumford

    Pull Up Circle: PAX incline merkins while each guy takes turns doing 3 pulls up. 2nd round LBCs.

    Numberama, Namerama. YHC took us out.

    NMS: Great work this morning, field trips are always fun. Temp felt great at the beginning but the humidity struck back with a serious vengeance. Good sharing about the need for vulnerability and compassion in our friendships. Strength is not the absence of weakness, but the capacity to admit weakness and having the kind of friends who will hold you up and make you better.

  • Dig Deep(er)

    The meticulously manicured lawns of Huguenot High School were the ideal setting for another amazing edition of the FORGE. 8 HIM’s were up for the challenge on this fine morning. A brief summary for your viewing pleasure:

    Mosey to the lower parking lot for Warm up:

    Imperial Walkers, Ukranian Soldiers, Hip Flexor Stretches, Alabama Prom Dates, Hand Release Merkins, Arm Circles, Butt Kicks across parking lot, High knees, Squatting side shuffles (x2), Walking Helicopters.

    Tooth Fairies up the staircase, then mosey to the top of Mt. Chaplain for Exercise One: 75 WWII sit ups. Stop when the first person is finished (Rosie).

    to the Amphitheater for Exercise Two: Triple Double Team Check
    Team One: Chicken Peckers on the wall
    Team Two: Side Wall Hoppers up, then run back and around the staircase.
    Rotate through 3 rounds.

    Mosey through Snuff’s gate to the football field for Exercise Three:
    10 x 100 yard sprints with 15 second rest in between. Bonus 11th sprint at the end.

    Lt. Dan’s back down the length of the football field.

    Exercise Four: 50 Hand Release Merkins.

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

    DTH took us out

    Final thoughts: Strong work by all today. Great to see Lumbergh back out – he had an extra gear on a couple of the sprints! Digging Deep is a common cliche used in a variety of sports settings. But there is some truth – can be applied to F3 workouts, or life in general.

    “Ask yourself: ‘Can I give more?’ The answer is usually, ‘Yes”.
    Paul Tergat

  • That’s okay, we can run

    5 Regulars and 1 FNG, hit the parking lot of Timberwolf at 5:30 this morning.

    Move away from the parking area just in case someone comes in hot or the trash man comes in early COP right there

    DQ’s – 5 burpees, Helicopters – 4 burpees, Imperial Squat Walkers – 3 burpees, Ukrainian Soldiers – 2 burpees, HillBillies – 10 burpees

    Warning to the PAX, YHC asked Posey last night what we should do, Posey said anything but run

    From this point forward every time a mosey is called it will be a Bear Crawl, Crawl Bear or a Crab Walk

    Bear Crawl to the side wall

    Balls to the wall Hip slaps (IC), 15 Donkey Kicks (OYO), Walk out Balls to the Wall (IC), 15 Donkey Kicks (OYO), Plank facing the wall walk hands up and then down (IC), 15 Donkey Kicks (OYO)

    Mosey (Bear Crawl) to the tennis court

    4 Corners Prostitute on one court

    Side Crab walk to Corner 1 for 10 LBCs, side crab back to start, back to corner 1 then Bear Crawl to corner 2 Hello Dollies, Corner 3 Rosalitas, Corner 4 WWII

    Walk out to student drop off line, Lung walk to sidewalk, Murder Bunnies to the gate, Broadjump Burpees to the flag

    Numbers / Names YHC took us out

    NMS:

    Not only did Posey challenge YHC to have a Q without running but YHC jokingly said “after my Q you won’t be able to swing a bat”. To which Posey replied, “you can’t do that!”. YHC – “I CAN’T????”. Welcome aboard Gator, it was great to have you with us this morning and we hope to see you stick with it.

  • On Campus Tour

    A whopping 13 amigos pulled the early morning shift on the Tuckahoe Neighborhood Watch to determine if the predawn hours were any less swampy but found no such reprieve. With Handshake arriving early for Broga, Marv turned out to be the launch timer. The following was rumored to have occurred for your viewing pleasure.

    Short mosey over to the church for warmarama, disclaimers and all legal documentation. Exercises included Invisible Jumprope, Helis, Dead Man Hang, Jazzercise, LBC’s, Hello Dollies, Rosalitas. No sweat dripping yet, lets begin:

    COP 1: Mankillers: With everyone in position, YHC decided to bust out a fan favorite to burn some clock and determine the rest of the routine. Kubota could not contain his excitement and was thrilled with decision.

    COP 2: Slow mosey to the coupon pile to collect some weight. Group of 3’s and 4’s all added up to a variety of Triple Checks. Many exercises in 3 sets with timer either running or block reps.

    Numbers Names Announcements and Prayers – Kubota took us out.

    NMS: After weeks of going off campus with plenty of miles logged, YHC had no plan except to avoid exercises named after states and tours around neighboring streets. Triple Checks seemed like a good way to encourage good mumble chatter and have some laughs along the way. Topics included, among others, timely slack posting, beach attire and scheduling the open house at Flo’s new Scotts Addition abode. Mankillers were just an added touch to bring some SOJ class to the group. Appreciative of the great numbers turning out in the humid temps. T-shirt ideas should be a flowin.

  • Fancy Broga

    4 Early Rising Brojiis turned into 6 before long to see what YHC was serving for the opening leg of the double header Q. Hutton came prepared with a new mat that was the envy of others that only brought towels. Worked back, shoulders, hamstrings and hips. Great turnout giving OG Broga at No Toll a run for the money.