Category: Richmond, VA

  • Circuit of the Bells

    Five high impact swingers left their morning wood in the fartsack and posted to the Forge to handle the good Doctor’s bells. Here’s how a good time was had by all:

    The THANG:

    WARMERAMA CIRCUIT:

    • Warm up loop run to collect Dealer rolling in late
    • Collect x3 KB’s (15lb, 30lb, 50lb) & YHC’s speaker rocking the tunes, and mosey long way around school to soccer field, stopping en route every 30-50yards for IC Reps, PAX switching KB carries between

    COP #1:

    • CIRCUIT #1 at the Soccer Field:
    • PAX each take a Station and complete exercises while timer runs loop around soccer field
    • Station 1 – 50lb KB Sumo Squats
    • Station 2 – Timer Runs Field Perimeter
    • Station 3 – 30lb KB Single Arm Rows (Alternated every 15 reps)
    • Station 4 – Lt Dan’s
    • Station 5 – 15lb KB American Hammers

    COP #2:

    • Mosey up to the Amphitheater 
    • CIRCUIT #2: While the timer Tooth Fairies up the little steps and Crabwalks down the big steps, rest of PAX complete the following:
    • Station 1 – 50lb Around the Body (Alternate directions)
    • Station 2 – 30lb Bob & Weave
    • Station 3 – Donkey Kicks
    • Station 4 – 15lb KB Single Arm Lift and Overhead Press (Alternate Sides)
    • Station 5 – Timer Tooth Fairies up, Crabwalk Down

    Mosey BTTF for COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Comments)
    • BONE THUGS took the PAX out in Prayer
    • Coffeerama on the Tailgate

    NMS:  YHC loves the Forge and loves the men willing to bond together doing the hard thing. YHC recently added the 50lb KB to the home gym, and today was the perfect opportunity to introduce Big Bertha to the boys. She may have been too much to handle easily, but they all appreciated the way she made them groan and sweat. Try hard or die tryin! Special thanks to Bone Thugs for his meaningful encouragement & prayer. SYITG, DTH

  • Punisher Partner

    What a truly wonderful sunny and 70 degree afternoon we had for Punisher. YHC was excited to have a gang to test a new workout routine to wrap up the Monday for this week. Rolled into the parking lot with alot of text updates of folks not going to post and I see a lone brother in the name of Upchuck stretching and getting ready. 6pm rolls in, it’s just up to us to get going so we decide to do the COP…While running a couple of laps we discuss earlier workouts from the morning (Peloton for CB and and Splinter’s Block part at Hoedown for UpChuck)…and with the low numbers nice evening thought Bingo Beer was a great audible. First the COP

    COP

    We stop at the start point of our 2nd lap and perform 20 SSH, 10 DQ’s, 20 LBC’s, 10 scorpions and 20 merkins.

    I throw the Q to Upchuck and we follow one another to Bingo Beer. He treats with 2 beers and 2 appetizers. Good beer, great apps and nice catching up with an F3 brother from another nano region!

    Hope to see you in the gloom soon gents. Thank you, Upchuck. Cheers….CB!

  • No Parking decks pls

    3rd F (Faith)

    • Thank you Pigskin for taking us out
    • 3rd F last Friday on the 25th at Starbucks by 288 on Broad

    2nd F (Fellowship)

    • Speed For Need will be rolling again in Charlottesville on March 12 at the Haven 8K.. Aggie is the race Q
    • VHBG help is on the 26th at 10am. Bring a mask and box cutter.

    1st F (Fitness)

    7 pax in attendance today as we start the Wednesday off right.

    A little light mosey into Barrington. Wind our way to the back were there is a perfect spot for a mile of 11s. Merkins at one cul-de-sac and LBCs at the other.

    Finish that up and find our way back out. Stopping at the entrance to do flutters for the 6. Cross over 3 chopt and head over to the pergola overlooking the Goose Pond. Little more work to do with 10 step ups on the benches, 10 dips, 10 Durkins. Still have about 10 minutes left… we’ll take the long way back to the AO. Rumor has it that Splinter lead a very leg heavy day at Hoedown on Monday and few pax were still sore.. So YHC opted out of the last five minutes for Mary for the pax in lieu of leg stretches.

    Great work by all.. around 4 miles of running and some good bootcamp as well.

    Thank you for allowing me to lead today . And as always, if you’ve made it this far down the back blast..take the next 5 minutes and text or call a brother you haven’t heard from in a while. It may be exactly what he needs today.

    v/r

    John (Gypsy) Boles

  • 6 Years … Sorta

    11 gentlemen of the night emerged in the gloom for a beat down at 45MOM. Here is what transpired:

    COP: Dead man hang // Helicopters // DQs // Imperial Walkers // Ukranian Soldiers // LBCs// APDs // Crabcakes // Inverted Crab Cakes // Merkins // Elbow plank // Pickle Pounders // 21s. Mosey to tree line

    Chutes and Ladders: Run 2 trees, bernie back 1. Drop and perform 5 merkins. Round 2: Same running pattern, 5 LBCs at each tree. Round 3: 5 squats at each tree. Round 4: 3 Burpees at each tree. Mosey to corner of school

    Triple Check: P1: Jerkins / Dips / DKs // P2: WW2s // P3: Run to bars, 3 pull ups, run back.

    COP to close out with American Hammers and Hand release merkins

    Numberama, Namerama, YHC took us out. Prayers for peace and Ukraine, Josh (Faceplant’s cousin), and Shakedown’s back.

    NMS: 6 years ago this week YHC came out to F3 and was christened Bodos. It was nearly a year before I showed up again, and several months again until I became a regular. I am truly grateful for this group and the consistency, energy and friendship it has brought into my life. Thank you gentlemen !

  • Private memberships start at free

    One PAX came forth into the Gloom to take on the latest edition of The Clinic. Temperatures were actually 70 and sunny. According to Mike, the office park rent a cop, here is what more or less happened:

    Run focused beat down today. Run 150 to 200 yards, perform a set of exercises. 10 reps per station. Exercises were Merkens, World War II’s, squats, flutter kicks. Total mileage 4.8.

    According to the Q, this was all done in 45 minutes. We don’t need no stinking watches.

    Numero, nombre, yo exito.

    NMS: Outfit has started classes in the parking lot. Membership start at $99.99 per month for a personalized workout. Private memberships are more but you get a one person work out. YHC has also started offering one person workouts at the low, low price of free.

  • Great Start to a Thursday

    Four men of steel gathered with their KBs on this glorious morning to get after it.  Here is how it went down:

    • COP
      • Arm circles
      • DQ
      • IW
      • Merkins
      • LBC
      • APD
    • Deck of duty – each card is 12 reps, with the suit determining the exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – Overhead pulls
      • Spades – Sit ‘n press/Louganis
      • Joker – burpees
    • Run the bus loop
    • Mary – LBCs
    • COT with YHC taking us out

    Great work from the PAX today.  Lots of reps.  Great way to start a Thursday.  This PAX was all work, not much mumble chatter. 

    God is good all of the time!

    Attila

  • Hug a parking space

    9 studly men ready to get their best beach bodies ready for pool sitting season made their way to Timberwolf this morning.

    Mosey to the teachers parking lot for COP, with high knees and butt kickers along the way

    DQ’s, 5 – Burpees, Helicopters, 4 – Burpees, Cherry Pickers, 3 – Burpees, Imperial Walkers, 2 – Burpees, Russian Soldiers, 1 Burpee

    Mosey to the Bus parking lot

    Parking lot tracers, run down shuffle sideways, Bernie back shuffle sideways

    Mosey to light pole alley

    Triple check – Partner-1 does Balls to the wall, Partner-2 does jump squats, Partner-3 runs to the end of the alley. Run is modified to second basketball goal and again to sprint to the corner. Vagabond and Hermie didn’t get the memo and continued to run to the second basketball goal.

    Mosey back to teacher parking lot

    Parking lot crawls to 10 Merkins, Nancy decided to hug the parking lot on the last set of Merkins – On the way back down the parking lot, Lung to the next line start with 2 Jump squats end at 20

    Mosey walk to back of the lot

    Mankillers

    Mosey to the front corner for 15 outside calf raises and 15 inside calf raises

    Mosey BTTF Florence lead us in 15 second intervals of Not So Lazy, Lazy Boys. End with 20 Scrunchy Frogs IC

    Numbers / Names Marmaduke took us out

    NMS:

    The plan this morning was to really hit the legs hard but when YHC says plan I really mean it was a thought more so than a plan. Somewhere along the way the wheels fell off and the leg killer got a little more like a full body workout which is always good too.

    Clown car leaves from SOT for the Bridge this Saturday NLT 6:05 see Flatline for Details

    Vagabond has the Q at Rock n Roll

    Honeymoon will lead the way for the Murph tomorrow at Twin Team

  • Tuesday Run

    5 Davillians got after it on Tuesday morning for short sleeve/shorts run. Route include the Giles hill, Giles expansion, cross Atlee road then use the exit only road to head into Taylor Farms, loop behind the new part of Honey Meadows to the aroundabout, loop around Honey Meadows and finish with the mile loop back to the parking lot using the school road. Distance varied from 4 miles to 5 miles

    Great day for a run

    SPIT ON THAT!!

  • Short Backblast

    Windy Day and Warm

    Historic Wilton House Tour

    Respect Charmaine’s Hill

  • She Hate Gross Super 21’s

    A rare All Bootcamp transpired at SOT without any rain. The bus drivers said it went a little something like this :

    Mosey down hill to parking lot near football field

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

    Super 21 – Do 1 Merkin then 1 WWII; 2 merkins / 2 WWII; 3 merkins / 3 WWII; etc all the way to 21 merkins / 21 WWII (total of 231 reps merkins and 231 WWII)

    Mosey to bottom of hill

    2 hill sprints then mosey back down to bottom of hill

    The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs DOUBLE COUNT, Freddie Mercuries DOUBLE COUNT, Burpees, Squat Jumps, WWII’s, Merkins, Lunges DOUBLE COUNT, Flutters DOUBLE COUNT, Carolina Dry Docks, Squats, LBC’s, Merkins)

    2 hill sprints then mosey back down to bottom of hill

    2 sets of SheHateMe – Do 20 lunges, 10 Groiners, and 10 Merkins from one end of the parking lot to the other. (There and back)

    2 hill sprints and finish at the top of the hill on 2nd sprint

    Mosey back to Ole Glory

    5 Burpee penalty for YHC’s bad planting of Ole Glory which had fallen down

    2 MOM : 1 minute LBC’s, 1 minute Alabama Prom Date

    DONE

    Numberama

    Namerama

    COT : Flatline has a clown clar departing from SOT this Saturday at 6:05 am to head to the Bridge Q in Buckingham. Vinny will be leading the Q.

    Gypsy is still looking for a couple more volunteers to serve this Saturday at Virginia Home for Boys and Girls from 10 am – 2 pm sorting out clothes. Masks are required. Pizza will be provided. Contact Gypsy for more details.

    Vagabond has the Q at Rock N Roll this Saturday at 7 am. Pre Run with Bone Thugs at 6:30 am.

    NMMS : Great push this morning fellas. That was a hard Q. Super 21 looks good on paper but adding up all those sets gets painful. Glad we knocked that out first.