Category: Richmond, VA

  • Punisher C2D

    We had 3 for Punisher and here is what went down:

    COP

    We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up.

    THANG

    It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set.

    Set 1 – 10 merkins then rest in plank for remaining time

    Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time

    Set 3 – squats

    Set 4 – Carolina Dry Docks

    Set 5 – flutter kicks (10 2 ct reps then hold legs 6 inches for remaining time)

    Set 6 – Side lunges

    Set 7 – Mountain Climbers

    Set 8 – LBC’s

    We wrap up with Namerama, Numberama

    Great to catch up with Dial Up and Chum Bucket.

    It was an honor to lead gents and we will see you in the Gloom. Cheers…CB!

  • Dogpiles hottest Potatoes

    With no Q on the sheet a Hot Potato was Launched. YHC has to admit he was doing the exercises but not paying enough attention to remember what exactly transpired. 

    Tryhard – COP and Triple Check in the Amphitheater 

    Gomer – A couple of Triple Checks at the Jerkin Gym

    EF Hutton – Various Bear Crawl/Crab Walk/etc exercises in the circle

    Handshake – compounding Triple Check and a mosey back to the flag before time expired. 

    Announcements – 

    Gomer leaves next week for Honduras on a scouting mission for his upcoming January Mission Trip. Prayers for safe travels and for the Mission Trip itself. Gomers typical crew of 16 is only at 2 currently, so prayers they can get more people to support the upcoming January trip. 

    Freed to Bleed. Pigskin is coordinating a Blood Drive and he needs morning/afternoon volunteers and Donors. 

    Beer Mile – Faceplant is coordinating the 10th annual Shawn G Hogan Memorial Beer Mile. Faceplant will be hosting this year at his home in Ginter Park. Provide your own 4 pack of Light Beer. Friday, October 15th. Launch time at 7:30. 

    NMS – it was a great morning. Lots of people were busy and had to roll quickly, but several of us had the opportunity to gather for Breakfast at ET’s. Swiper and Shakedown weren’t at the Bootcamp but they ran together during the beatdown. We also saw TYA, he had just finished running with his Dog Doppelgänger. 
    **pardon any typos or anything missed. YHC typed this from his phone while his M was driving to Fredericksburg**

  • Birthday Q

    YHC signed up to celebrate for his upcoming birthday. Mosey to the field of the Virginia War Memorial Carillon Tower for some warm-ups.

    • COP:
      • Deadman hang x 10, arm circle x 10 (both direction), DQ x 10, helicopters x 10, American hammers x 20, LBC x 20, merkins x 10
    • Exercise# 1
      • Do an exercise on 25 yard, 50 yard, and 75 yard each direction for four rounds.
      • 1st: 5 burpees, 2nd: 10 merkins, 3rd: 20 LBC, 4th: SSH
    • Exercise# 2
      • Moseyed to “mixing bowl” behind the Amphitheater. Total 11s. 1 burpees and 10 WW2 on one side, run into and out of the mixing bowl to the other side, repeat the same exercise, and ran back to the other side, did 9 burpees and 2 WW2.
    • Exercise# 3
      • Moseyed down to the middle of the road right behind the Amphitheater. “Love Hill”.
      • Partner 1 ran up to the gate and back while partner 2 do an exercise.
      • Exercises are bear crawl, lunges, and frog jump and repeat until both partners reach to the gate.
    • Exercise# 4
      • PLT (Partner Leg Toss) x 25
    • Exercise# 5
      • Moseyed back to the flag and did a ring of fire with 5 each person’s choice of merkins

    Namerama, Numberama. Bacon Bits took us out.

    Thank you guys for letting me Q this morning. It is a privilege to celebrate my birthday with you guys.

  • Lonely WDog

    YHC ran up to Forest Hill park via the nickle bridge and back to the flag.

  • What’d You Expect?

    10 Satans Hill regulars showed up for a very un-original Florence Q. When YHC is Q’ing Satans Hill, you can bet lifting Rocks and running up a hill is involved. Here’s the rundown :

    Warmarama :

    20 SSH IC

    10 Russian Soldiers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to rock pile and choose a rock (or a boulder if you’re Nancy)

    As a group, perform an exercise then run all the way up satan’s hill and back down to your rock then straight into next exercise

    Here’s the exercises we did :

    60 overhead press

    60 American Hammers single count while Holding Rock

    60 squats

    60 curls

    60 sit ups while holding rock 

    30 thrusters

    On your Six, do 125 rock presses while doing flutters

    Run up satan’s hill one last time then back to the parking lot for COP

    5MOM consisting of PAX choosing an ab exercise to do 10 reps IC. We did : Crunchy Frogs, Box Cutters, American Hammers, Rosalitas, Freddie Mercuries, and LBC’s (YHC was planning on all PAX choosing an ab exercise but we ran out of time)

    DONE

    Run back to Ole Glory to witness the monstrosity of Florence’s party foul….Ole Glory had fallen on the ground so we did 5 penalty burpees. YHC would have punished himself with more burpees but we were already over time.

    COT :

    Prayers for Pearl as he gets the snip on Monday

    Nancy lent his copy of F3 Freed to Lead book to another PAX. Thank you for sharing that brother.

    YHC’s M was pissed at him for posting this morning with the 3 month old 2.0 not having a great night of sleep. But YHC was able to sneak in some time to rock the baby back to sleep before leaving for the Gloom.

    For newer PAX interested in Q’ing, ask an older PAX to get you hooked up with the Q Sheet and Big Data. Google F3 Exicon for exercise ideas.

    NMMS :

    YHC apologizes again for Ole Glory falling over. Thought she was dug deep into that mulchy dirt but apparently not. But on a positive note, it’s awesome to see how many new PAX are coming out to satans hill. Great AO

  • largo e presto

    3 guys showed up to take on the gloom. Here is what happened —

    Slow and fast mosey — 10 lunges followed by a quick run, repeato until we did the whole loop of the school

    COP — every exercise was done slow, then fast
    arm circles
    Hillbillies
    Smurf Jacks
    Plank Jacks
    Imperial Walkers
    Squats
    Merkins
    WW2’s

    Doracide — one person runs the others do the following slow exercises
    50 tempo merkins
    75 slow ww2
    100 slow squats

    10 slow flutterkicks

    CMIYC — On person runs the inner loop, the others do polar bears until person 1 catches them. do this twice.
    Switch from polar bears to lunges. (2x)

    slow dips on the benches

    curb toe tap medley
    30 seconds on, 30 seconds rest
    40 seconds on, 20 seconds rest
    50 seconds on, 10 seconds rest
    full minute on

    Some light stretches

    Numbers, Names announcements

    YHC wants to remind everyone to slow down a little and do things right. Not just with exercising, but with life as well. Take a step back, relax, be slow to speak and quick to listen.

    Peace out
    Opus

  • The End of Byproduct, As We Know Him

    Welcome to Thursday!  Seven faithful warriors came equipped with kettlebells, ready to attack the morning.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Luck bus loop – 4 stops, 15 reps, add a new exercise at each stop and stay under weight at all times
      • 120 lawnmower pulls
      • 105 curls
      • 90 sit ‘n press
      • 75 sumo squats
      • 60 tricep presses
      • 45 high pulls
      • 30 2x KB hammers
      • 15 2x flutter kick presses
    • Run the bus loop
    • Ring of fire – 10 merkins each
    • COT with YHC taking us out

    This was the final Circus Maximus for Byproduct as a “single” man.  Let’s be honest, he has been tethered to his M for a while now.  Saturday will make an honest man out of him?!?!  The PAX prayed for him today, and we all wish him the best in this new chapter.  If you so choose, Byproduct says he will be at Gridiron on Saturday, just hours before he takes the plunge.  God bless, brother!  Excited for you and the M. 

    Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!

    God is good all of the time!

    Attila

  • Stanky Legs

    An SOJ squadron emerged from the mirky gloom to plant the flag of victory on a new day’s inception. Here’s why we’re all walking a little funny today…

    The THANG:

    COP #1:

    • Warmerama down to the Culdesac, stopping at each light to alternate x10 Ball Dippers with x10 Merkins
    • Circle up for variable DTH reps IC

    COP #2:

    • Bernie back up to the Handicap Rails, stopping for three high quality squats at each light
    • Over/Unders on the Hadicap Rail x20

    COP #2:

    • TEAM DORA at the Shoulder Gym
    • Teams of 3 or 4 rotate exercises
    • Two guys on the rails cranking out reps with legs held, the other 1-2 guys Bear Crawling across lot and lunging back to switch
    • x50 Jerkins
    • x100 Dips
    • x150 Abyss Merkins

    COP #3:

    • Long mosey around to the Amphitheater for a HUMPER LADDER
    • Starting at the Hydrant, sprint x35 Yards to the Steps, completing x5 Monkey Humpers on each Step, Box Jumping to the top, for a total of x35 MH’s
    • Return to Hydrant
    • REPEATO x6 Rounds, shaving off one top step each Round

    Mosey BTTF:

    • Circle up for variable Mary reps IC

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Don’t know about ya’ll but that Amphitheater COP got me doing the stanky leg trying to walk around today. Appreciate the quality time and mumble chatter. Love and thanks, DTH

  • Who has the Q!

    Who has the Q!

    5 Stallions, including 1 former Cornhole Champion said no to the fartsack this morning. A quick chat on who has the Q. Let’s do a hot potato? Maybe we will Maybe we won’t. Let’s Mosey to the front of the school and see what happens…

    COP

    – SSH
    – Merkins
    – Don Q
    – Helicopters
    – Merkins
    – Arm Circles
    – Hillbilly’s

    The Thang

    Mosey to the back of the school for Lamp Post Alley. Complete an exercise then run to the last lamp post and back, moving up 1 lamp post after each exercise. Merkins x10, SquatJumps x10, PlankJacks x10, Copperhead Squats x10, Flutterkicks x10, FreddyMercury x10, SSH x10, Burpees x5.

    Mosey to the front of the school. Triple Check, partner Check, Team A Team B. I don’t know what to do with this odd number. Run to the light post and back, Stepups, FlutterKicks, Dips. 3 rounds.

    Mosey to the Tennis Courts for 4 corners. Merkins x10, Jump Squats x10, Burpees x5, WWII x10. 3 rounds.

    Mosey back to the Flag for some Mary. Hello Dolly, Rosalitas, LBC, Freddy Mercury, American Hammers.

    Numbers, Names, YHC took us out.

    Moleskin

    YHC had planned on going to 45MOM this morning but hit the snooze one too many times to make the drive across the river. Thankfully, Timberwolf is just down the street. No Q was on the sheet but we figured a hot potato would do just fine. YHC forgot to pass the Potato….

    Today’s prayer is to ask everyone to pray over our kids. Everything is crazy we’re all navigating life the best way we know how, prayers help, we can’t do it alone. Thanks for being there.

    Oyster!

  • A Guy Walks Into a Bar…

    A lucky 11 descended upon Mary to see what the resident geriatric had in store. This is what transpired more or less:

    COP: various stretches, HR Merkins, Ball-lickers. Pavillion: Partner does flutter kicks/Dollies while other runs out and back. Mosey to asphalt and hold 6 inches while Q tells poorly received joke at the same time an FNG joins our group. Do 3 rounds of donkey kicks, bear crawls, merkins, then run out and Bernie-back. Start at increments of 10 and finish at 30. Two Stations: Derkins and Dips. Perform 10/15 at each until visiting each 3 times. Run to courts: Bear Crawls, Crawl Bears, Crab Walks, Polar Bears. Classic suicides covering all 4 courts. Finish with a few minutes of Mary.

    NMS:

    Nice to have an FNG join us in the midst of the workout. YHC’s timing of telling an offense joke at the same time our visitor arrived was impeccible. Unfortunately the name given (Radar) was already taken so the Q will rely on feedback in this BB and pick the final.

    Welcome Packing Peanut…named for his work on eco-friendly package-filler

    Announcements: Beer Mile (see Handshake or Faceplant…the two are the same to me). Blood Donation: Please see Pigskin. Bear Creek 10 Mile.

    Saab Abides