Category: Richmond, VA

  • Monday Funday

    warmed up

    worked out

  • Feelin’ FRESH!

    The cooler NoToll gloom brought together two Broga enthusiasts, 5 on-time HIM’s, the classically late arrival of our beloved Fresh Prince (Welcome back!), and two late-arrival vets from the deep south, who got misdirected by maps to a nearby parking lot. Here’s how 10 brothers found company in the pain:

    The THANG:

    WARMERAMA:

    • Brief Welcome & Disclaimer
    • Mosey to Basketball Court
    • Cross courts via Hopping Hurpees (Hand-release Burpee after every 3 Broad Jumps)
    • Return via Polar Bears
    • Cross halfway with (?can’t recall, but probably sucked), then the other half with Lunges 
    • Mosey to pick up Fresh Prince

    PEARLS ON A STRING CIRCUIT:

    • Mosey around perimeter of the AO stopping periodically for reps IC:
    • Dips x10 IC
    • Derkins x10 IC
    • Squat Walkers x10 IC
    • The Opus x10 IC
    • Body Builders x10 IC
    • Crowd Pleasers (Merkin/Groiner) x10 IC
    • DR.W’s x10 IC
    • …and a number of others…and we all felt smoked just with that little ditty

    THE DIME POUNDER COUNTDOWN:

    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Monkey Humpers
    • 70yd, x70 Mtn Climbers (2-ct)
    • 60yd, x60 Freddie M’s (2-ct) 
    • 50yd, x50 …ugh, can’t recall
    • 40yd, x40 WWII’s
    • 30yd, x30 Ball Dippers (1-ct)
    • 20yd, x20 Diamond Merkins
    • 10yd, x10 Burpees

    Mosey BTTF:

    • En route complete x20 Polesmokers IC

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful SOJ morning with a healthy PAX getting after it! Enjoyed a bit more running today than the usual beatdown, and graced the men with a robust dose of 8-count exercises. Awesome to have Fresh Prince back out after an IR hiatus, and WOW that man can move! Also a pleasure to welcome Vagabond & Kelly from the deep south – keep coming back fellas! If you missed your friendly neighborhood dose of the good Doctor’s sweatfest therapy, there’ll be a similar high intensity opportunity on Thursday at the Forge. You versus you! SYITG, YHC, DTH

  • 3 For Week 3

    3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege

    This how it went down

    Week 3 IPC – “B” the EMOM

    Set the timer for 2 minutes. Exercises to be done are:

    • 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 
    • 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 
    • 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

    Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. 

    After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

    After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

    After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    The runners showed up today for this challenge. All three of us would agree we lost any good form after about 10 Krakens. The PAX push through it and everyone finished under 31 mins.

    Good to have Fannie Mae back out with us

    SPIT ON THAT!!

  • Turn the Other Cheek

    21 runners converged on the 21st day of September for a 21 gun salute to summer humidity and welcome cooler fall-like weather.

    By the lake, by the baseball field and past the Robbins Center. Climb Boatwright and pick up Honaker to Patterson and take a left. Take a left on Westham Parkway and cruise through the neighborhood.

    4s take a left on Lakewood and pick up the trail around the lake. 5s take a right on Lindsay and a left on Forest and then a left on Lakewood to pick up the trail around the lake. 6s cruise down to Westham Station and take the bat cave home.

    Handshake took us out.

    Announcements: Start collecting old, gently used shoes for delivery to those who need them. See Gypsy for details. Also, Corned Beef is looking for a cornhole partner for those interested for this weekend’s retreat.

    Moleskin: Backblast title refers to Flatline’s method for letting runners know he is there as he passes. Let’s just say don’t shake his hand immediately following a run.

  • Dressed to the Nines

    Three Punisher regulars for the latest edition, Chum had the night off from the Q.

    Mosey to the left side of Holton

    COP (IC)

    • Imaginary Jump Rope
    • Don Quixotes
    • Russian Soldiers
    • Helicopters
    • Jazzercises
    • Suzanne Somers
    • Alabama Prom Dates
    • Hand Release Merkins
    • Crabcakes

    Mosey to the back soccer field

    6 Cone Déjà vu (10 reps each time)–

    • Merkins, Run Back
    • Merkins, Jump Squats, Merkins, Run Back
    • Merkins, Jump Squats, Carolina Dry Docks, Jump Squats, Merkins, Run back
    • Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
    • Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
    • Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Burpees, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back

    Half-time Mary (IC)

    • American Hammers
    • Wilson’s Spaghetti Party (L/R)

    Mosey to picnic pavilion

    Triple Check

    • Dips
    • Elbow Plank
    • Bear Crawl to Fence and Run Back

    Table Trouble (IC)

    • Step-ups R/L x 3
    • Decline Merkins
    • Incline Merkins
    • Hand Release Merkins

    Mosey to the triangle lawn

    Mary – Freddie Mercurys, Rosalitas, Hello Dollys, LBCs, Oblique LBCs R/L, Reverse Crunches

    Stretchorama

    Numberama, Nameorama, COT

    MOLESKIN

    The fellas appreciated YHC’s coordinated workout gear.  What can YHC say, gotta keep it fresh.  Look good, feel good, feel good, perform good, as they say.  Appreciate the opportunity to Q.  If anyone reads Punisher backblasts, but has never been, YHC would highly encourage it.  Punisher has a very unique, but welcoming feel.  Tell Chum EF sent ya. 

    ANNOUNCEMENTS

    Retreat – Saturday 9/25 (last chance to sign up for Cornhole)

  • Uno Dos Tres

    We stayed ‘on-campus’ and focused on keeping the heartrate up, upper body work and stretching.

    Warmup: Upper Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise
    Warmup: Lower Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise
    Warmup: Upper Parking lot: 20 Russian Soldiers, 10 Stagger arm Merkins, 15 Crunchy Frogs, stretching exercise
    Warmup: Lower Parking lot: 12 Don Quixote, 10 Stagger arm Merkins, 20 Flutters, stretching exercise
    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO
    10 single count milkers (People’s chair), 12 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO
    10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO
    Railing for Derkins/Outboards: Single count: 10 Pull-ups, 10 Derkins, 9 Pull-ups, 9 Derkins, etc.
    Upper Parking lot: 5 minutes of Tabata Burpees
    Wall Courtyard: Angry Donkeys (11s with single count Air press People’s Chair and Donkey Kix. We did these together.)
    Far Parking lot near the Wall Courtyard: 10 Mike Tysons, bear crawl across, 10 Squats, crab walk back.
    Far Parking Lot: Line Jump: 20 count in cadence, stretching exercise, 3 times
    Lower parking lot: 60 count 6-inch leg lift, stretching exercise.
    Time’s up.

    Announcements:
    I put on Slack that we are having a Blood Drive under the channel “Freed to Bleed” (a new channel I set up). It will be WEDNESDAY, October 20 from 10 to 3 at Good Shepherd Lutheran Church in Midlothian (off Hiway 288, south of the James). We need donors and volunteers for the day of the drive.

    For those interested in learning a little Español:
    Uno, Dos, Tres, Cuatro, Cinco, Seis, Siete, Ocho, Nueve, Diez
    Arriba: Up
    Levántese: stand up
    Ándale: Come along
    Siéntese: Sit down (on your six)
    Recuperar: Recover

  • Beast me

    Four posted for the most recent Punisher. Mosey from the sunny parking lot to the nearby shade for startup COP with SSHs, IWs, DQs, Helicopters, Shoulder Taps, Suzanne Somers, and Freddie Mercuries.

    Move to the area adjacent to the school wall and begin Cumulative Short Field Beast running east to the sidewalk at the edge of the school grounds and back, completing six reps of the first exercise at each of three stops out and three stops back. Round two, repeat the first exercise and add the second exercise at each stop. And so on. Exercises were Reverse Crunches, Two Count Mountain Climbers, Forward Lunges, Imaginary Jump Ropes, Carolina Dry Docks, and Two Count Standing Overhead Presses.

    Relocate 25 yards from the Beast finish and circle up for five rounds of five WWIIs each. Hop up and complete Bat Wings – in cadence completion of 20 Small Forward Arm Circles, 20 Small Backward Arm Circles, 20 Seal Claps, and 20 Overhead Claps.

    Mosey back to the parking lot and YHC took us out.

  • Santa Hate Me

    Doozy and Florence posting at Rock N Roll. Who would have guessed? Here’s the DL :

    Warmarama :

    20 SSH IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Merkins IC

    THE THANG :

    Mosey to the big boy baseball field at the back of the park

    Santa’s Ladder on baseball outfield – run to opposite end of outfield and do 10 burpees. Run back to starting point then back to the opposite end of outfield and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps. Now do the entire Routine again but this time do Merkins for the 10 to 6 reps and Burpees for the 5 to 1 reps

    Mosey to Basketball Court

    2 sets of SheHateMe – Do 20 lunges, 10 Burps (Burpees without the push up and the standing), and 10 Merkins from one end of court to the other. (There and back)

    COP :

    50 WWII’s

    DONE

    Numberama

    Name-arama

    COT :

    Doozy and YHC shared some deep conversations about M’s and 2.0’s this morning. Thank you for sharing and listening brother.

    NMMS :

    Santa’s Ladder took a lot longer than YHC thought it would. Das a big outfield.

  • Back To School (Night)

    Thirty Four perennial 4th graders posted for a Back to School version of Field Day. Bus after bus after bus pulled into the parking lot (in the case of Hardywood, it’s a true statement) to bring the heat and feel the pain. The uniform machine was strong, with West Enders dawning their usual and respected popped collars. D’Ville stepped up their game in a big way, bringing a Mechanicsville sponsorship into the fold. Well done men! Free oil changes, or something, for everyone!

    7:01 – Let’s mosey to the field. Four teams of 8/9 were establishe.

    Crab Soccer opened up the games. Eight minute games. Tight matches on the pitch ensued, with Team Southside (including YHC on a borrowed contract from City Proper) took both matches in style. There were no controversial goals.

    Olympic Relays were next: Wheelbarrow out to the cone, BooYah Merkins x 10, switch and wheelbarrow back. Team City Proper won the podium. Sack Races were next. Form varied, and there were surprise performances. Mudface showed serious agility and speed, while TYA and Bone Thugs showed neither. Handshake took a Matrix dive in slo-mo in a valiant effort to cross the line in front. To no avail, he came up five feet short. Once again, City Proper took the podium.

    Marathon: COVID appropriate Tunnel of Love across the field. For a third time, City Proper took Gold.

    Merkin Egg Toss: Several rounds. After each round, distance got greater and Merkins got more difficult. Merkins x 10 / Chuck Norris Merkins x 10 / Diamond Merkins x 10. Team D’ville took the entire podium, Gold, Silver and Bronze. Competition is now fully on.

    Tug Of War: Gladiators came together in epic battles of muscle torque and gusto. Not really, but it sounds good. In the end, Mudface and company were too much to handle.

    BTTF:

    Announcements: 1st Inaugural 3rd Annual F3RVA Retreat is next Saturday at Gomer’s family farm in Amelia. Contact me or Gomer for the address. Gates open at 1:00. Cornhole will commence around 2:30. Sign up in Google Docs, Monthly Challenges. This is a bring your own everything event. We will provide a grill, you bring the rest. There are no formalities other than corn hole. There is plenty of room for yard games. Have a baseball catch, play birdie ball, Try Hard may bring his ropin’ station – who knows. Do bring a dish for the group to share.

    COT: Let us be ever mindful to remember where we came from. For me, I come from F3RVA in many ways. I miss you all dearly, and am always grateful to be with you, my brothers. Today was a special honor for me to lead. As we grow and separate from various phases of our lives, let us not forget where we came from. Embrace your heritage, embrace your upbringing. Hold them tight and never allow them to be forgotten.

    It was a pleasure to lead.

  • We Will Leave the Light On…

    Just like a Motel 8, we tend to leave the light on just in case a familiar face shows up out of nowhere.  Today, Cecil and Quest did just that.  11 weathered veterans joined up for a classic Gridiron pounding.  Here is how it went down:

    • COP
      • Punitive burpees
      • SSH
      • IW
      • DQ
      • Arm circles
      • Merkins
      • LBC
      • Scorpion kicks
      • APD
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 4x set of 20 PLT
    • 10 pull-ups
    • Mosey to the football field for a one man Dora
      • 100 bench kicks – 4 sets/25 reps
      • 200 dips – 5 sets/40 reps
      • 300 LBC – 5 sets/60 reps
    • Intervals 30 seconds on/30 seconds mosey around the football field
    • Mosey back to the parking lot for COT with YHC taking us out

    Always good to see some old faces.  Quest is 51 years young and ripped!   Also, welcome home Blue Moon!   Good to have you back at Gridiron after visiting family in Germany.  Lots of laughter and great fellowship.  Glad we left the light on to see some faces we have not seen in a while.

    God is good all of the time! Attila