Category: Richmond, VA

  • Blocks and Trails

    10 gluttons for punishment had a date with Cindy and the dirt trails today. Here’s what happened :

    Warmarama on basketball court (while Wilson is being Wilson) : 20 SSH IC, 10 *UKRAINIAN* Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to cinder blocks pile (thanks Last Call for the donations) and grab 5 cinder blocks for the whole group

    Mosey back to basketball court then partner up

    First Exercise – Partner 1 does Thrusters while Partner 2 runs a lap around the basketball court (switch)

    Second Excercise – Partner 1 does bicep curls while Partner 2 runs a lap around the basketball court (switch)

    Third Excercise – Partner 1 does bench press while Partner 2 runs a lap around the basketball court (switch)

    Repeat entire circuit above for 2 more rounds

    Put Cindy’s back in pile then mosey to dirt trails

    Stop 1 – partner up for 1 minute stations. Both partners do the same exercise then rotate to the next station. The stations were leg raises, pull ups, dips, squat jumps and monkey humpers

    Stop 2 – partner up for 1 minute stations. Both partners do the same exercise then rotate to the next station. The stations were jerkins, WWII’s, squats, merkins and SSH

    Mosey BTTF for 30 seconds of flutter kicks

    DONE

    Numbers, Names, YHC took us out after COT

    Prayer requests : Lab Rat, DTH’s sister Elisabeth, Doublemint, McGruff, Heartburn

    NMMS : Never a dull moment when Wilson posts. Thanks for the comedic relief and thanks everyone for the push this morning. OC noted Wilson doing a strange pose in the woods that seemed like he’d been there before…hmmm….had to be there.

    Proverbs 10 : 9-12 NIV

    “9Whoever walks in integrity walks securely,

    but whoever takes crooked paths will be found out.

    10Whoever winks maliciously causes grief,

    and a chattering fool comes to ruin (WILSON).

    11The mouth of the righteous is a fountain of life,

    but the mouth of the wicked conceals violence.

    12Hatred stirs up conflict,

    but love covers over all wrongs.”

  • Shank is Back

    YHC rolled in hot to see 2 runners onsite ready to roll and Shank rolled in for the morning run. Marco Polo had a great route suggestion going through the Giles development utilizing the trails and roads to get in a nice 4.75 mile route. As these guys are sub 8 and 9 minute milers and being hot YHC ran a slower pace to get in 4 miles for this morning.

    Numberama, namerama Marco Polo took us out in prayer.

    YHC was happy to see that Shank has returned to F3 RVA as it has been awhile since his last post when he did the Pump House run on Sunday last year. He also ran a leg of the Tomato run relay last year too. So welcome back Shank as we have been trading messages lately to get him to post again.

    One of our Kings Charter Neighbors’ Wife has developed cancer again so we have prayers going out to this family. Great to see everyone this morning, have a great day everyone and I will see you in the gloom.

    Cheers…CB

  • Better Never Than Late

    Off we went on a garden tour of Windsor Farms. Fun was had by all including the FNG. There were a few wildlife sightings – a fox and a buck.

  • DaVille Tabata for 2

    Vacations and broken alarms are in full swing this first day of August. YHC plants the shovel flag and walks back to car, Phonics rolls up, it’s 5:30 and time to roll. YHC brings phone, grabs the jump ropes with Tabata App loaded and here is what went down:

    COP

    We mosey to bus loop and the West Entrance area for Atlee High School. We start with 20 SSH, 10 DQ’s and we set up for the Tabata work out.

    THANG

    So we set up for 9 exercises of 4 minute sets 20 seconds on 10 second off (8 reps)and do the following:

    1 – bench step ups, 2 – 15 merkins plank for remaining time in 20 second interval-last 3 intervals were brutal, 3 – LBC’s, 4 – Jump Rope, 5 – flutter kicks, 6 – Lunges, 7 – Elevated merkins, 8 – squats, 9 – reverse lunges.

    Mosey back to flag, numberama, namerama, YHC took us out in prayer.

    Moleskin

    This was a constant movement workout and perfect for the low numbers this morning. Have a great week and will see you in the gloom.

    Cheers….CB!

  • Winds of August

    YHC Welcomed 8 PAX to the first day of August with a solid SH beatdown. Unfortunately there was a toxic gas leak in the area that caused the PAX to keep moving and ahead of the fumes.

    COP: 20 each SSH, LBC’s, 10 each: Deadman hangs, helicopters, Ukrainian soldiers, Jazzercise, Flutters,

    Run to the Villages. Run the giant horseshoe stopping at each intersection doing an exercise. It was progressive so repeato as you go. 10 Merkins, 20 LBC’s, 30 Squats, 40 plank jacks 50 flutters, 60 SSH, 70 Drydocks. Audible called to finish with 1/2 the original exercise in effort to finish on time. Found the path on the way back and finished right on time.

    Announcements: See slack

    Prayers: Unspoken for Duke. YHC took us out in prayer.

    Make today AWESOME!

  • News flash: August is humid

    Eight eager PAX took on RVA’s darkest AO on this first morning of August. After running a little loop to catch Hitch we did:

    COP: Invisible Jumprope, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to secret 3rd coupon drop zone, partner up for a Dora 123: 100 Block Thrusters, 200 Block swings, 300 block presses. Add another round of partner run & block swings. Mosey to the back field at TES. Partner up again: 4 rounds of 6 Pullups while partner dips or stepups on bench.

    Finish with 2 min of Mary then back to the flag. YHC took us out.

    Annoucements: New AO this Saturday – The Crucible. See slack for details. Really need pax there to help support this launch.

    NMS: YHC has not been out to Hoedown in a while. Solid PAX as always. Dora took a while and that section of the parking lot sure could use a large fan for some airflow. Someone put that in the suggestions box for Bodos.

  • Murph Friday 7/29

    6 for the Murph at Twin Team this past Friday. #BigDataIntegrity

  • Coming in, as I’m going out

    Solo Ruck was on tap for River Run this morning. As I was heading out at 5:15 my (adult) daughter was coming in (an issue to be discussed with her later) but it lead YHC to contemplate my young adult life vs my expectations for my young adult child.

    Route was from BWES to the river through the woods and back to BWES. YHC does not have a fancy watch that tells him what the distance is but YHC got back in the truck at 6:30 so it must have been between 2.5 to 3 miles????

    Prayed the for forgiveness, strength and wisdom the entire Ruck so I guess we could say YHC took us out

    NMS:

    We train up our children in the way that they should go but there are times when they get off track. It’s at these times when we have to remember that we wandered off the track as well. You want your children to learn from your mistakes but there are some mistakes they have to make themselves in order for them to grow, you give them the information to make wise decisions but what they do with that information is now up to them and you need to let go, Doozy, let go.

  • What time do y’ll start?

    7 studs got together for another edition of off the books. A few eye rolls and some guesses on how much Hutton rucksack weighs. 2nd F was much needed after a long week

    Well done, see you in the gloom

  • Es ist heiss

    Probation pulled up as we were circling up for the first COP in the parking lot. We added Homer and Gypsy, having done a pre-run, after the 5 minutes of Burpees and Blue Moon came towards the end to make sure standards were being maintained while he’s recovering from knee surgery.

    Fireman Ed called the next exercise as he has memorized my routine. (I have certain ‘sets’ I do so I don’t have to carry a weinke around.) For that matter, Whitesnake also predicted the BTTW routine. Mariner dragged the average age down considerably. All in all, a total of 13 today.

    It went like this.

    20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

    Mosey to nearby pull-up bars

    20 IWs, 10 diamond Merkins, 15 Crunchy Frogs (all in cadence), stretch

    5 minutes of Burpees, stretching exercise

    Using Pull-up bars:

    11s with Pull-ups and Bulgarian Split Squats at picnic tables, stretching exercise

    Back to football field near fence

    10 Romanian Leg Lift (in cadence) Left leg then right leg

    Football field

    Burpee/Broad Jump to 30-yard line, stretching exercise

    Jog to end

    11s with get ups and Ukrainian HRMs, stretching exercise

    Jog to Wall in front of school

    15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix

    15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix

    15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix

    Stretching exercise

    Mosey back to football field

    Bear crawl/Crab walk to Midfield alternating every 10 yards

    Mosey to parking lot

    20 Flutters, 20 Rosalitas (all in cadence), 6-inch leg lift to count of 60.

    Announcements

    August 6 at 7:30, SOJ, The Crucible, supporting Healing Hands. More information on Slack

    10-year anniversary of Gridiron coming up. More information to come on this. Please invite those who have dropped off.

    The heat made it a tough day today.

    You don’t always know what those around you are going thru. If you are struggling physically, from an injury, it’s fairly obvious. But if your situation at work or at home is bad, it’s not so obvious. So please reach out to a brother and provide support. You might be making a difference to someone.