Category: Richmond, VA

  • Get Rhythm

    2 men showed on a cold windy day to throw from iron around.

    • COP
    • Dora
      • Curl + presses x 100
      • Goblet squats x 200
      • Flutterkics 2ct x 300
    • 5 mins of stretching
    • Notes – during COP we determined Yardsale has 2 left feet.

  • Three men and a 2.0

    Three men and No Idea’s 2.0 (Rainbow) braved the cold to get some kb action.

    • COP
    • Supersets
      • Lt. Dans x 10, sprint to first island and back
      • Clean and jerks x 10, sprint and back
      • Burpee + deadlift x 10, sprint
      • Leg lifts over the kb x 20, sprint
      • Rinse and repeat for 3 rounds

  • BD Integrity

    Twelve men pushed themselves without hurting themselves through the neighborhood adjacent to Mary Munford to Reveille Church and back. Triple checks, partner work, merkins, squats, moseys, curb crawls, etc.

  • An Oyster and 10 minutes of Saab

    Seven First Watch regulars, One SOJ Stalwart and One Saabski decided to converge at River Road Church this morning at 5am. After cursing the cold breeze and welcoming Oyster, it was time to roll!

    Mosey to the smallest Henrico park for COP #1:

    DQ’s x 10, Copperhead Squats x 10, Russian Soldiers x 10, Merkins x 10, Crab Cakes x 10, Suzanne Somers(L) x 10, APD’s x 10, Suzanne Somers(R) x 10

    Mosey over to Saab’s driveway for COP #2:

    Monkey Humpers x 25

    Head on downRiver (see what I did there, Splinter?) to the UR practice fields. Complain about how hard the turf is and then complete a round of 4 Corners:

    Corner 1 – 10 x Merkins

    Corner 2 – 10 x Merkins, 20 x Jump Squats

    Corner 3 – 10 x Merkins, 20 x Jump Squats, 30 x SSH’s

    Corner 4 – 10 x Merkins, 20 x Jump Squats, 30 x SSH’s, 40 x LBC’s

    Plank-a-rama

    Line up on the goal line for some Football Field work:

    10 yard Bear Crawl, 10 Merkins, Run back

    25 yard High Knees, 25 Monkey Humpers, Run back

    50 yard Karaoke, 25 Deep Squats, Run Back

    75 yard Karaoke(opposite facing), 25 Heels to Heaven, Run back

    100 yard Bernie Sanders, 10 Burpees, Run back

    Al Gore-a-rama

    Mosey over to the steep hill and perform even hour Clock-Work Merkins on the hill

    Climb up the hill and partner-up. One partner performs 10 x uphill WW2 sit-ups while other partner planks and holds you ankles firm to the ground (insert sophomoric humor here). 3 rounds each partner.

    Slide back down the hill and perform odd hour Clock-Work Merkins on the hill

    Partner up and one partner performs Box Cutters at bottom of hill while other partner runs up to the fence and back. 3 rounds each partner.

    Mosey back upRiver (ahem!) to COP #3:

    In Saab’s driveway, perform American Hammers, APD’s and Reverse Crunches

    Homeowner yells at PAX and then joins PAX to head back to VSF for 3 Burpees. Time!

    Numbers, Names, Announcements (See Slack) and YHC took us out!

    NMS:

    It was nice to have Oyster post with us today! He had to get his day started early and First Watch is the perfect option for that! Not much, if any, oversharing today, but there was enough complaining about the cold wind and the hard surface of the practice fields. Someone suggested the wind would not be as bad if we would have headed down to the bottom of S. Ridge Road where the wind never blows, but that PAX member can do that whenever he signs up to Q First Watch 🙂

    Saab finally made his grand entrance to First Watch when he caught us abusing his driveway. Thanks for running back with us and joining the COT!

    There was a good amount of running (especially for a Kubota Q) and a lot of awkward hill work. Not sure what the partner WW2’s should be called. Comment with your answers!

    Good work and well done this morning, Men!

    SYITG!

    Kubota

  • Bangin’ Protein and Weights

    5 of Richmond’s finest showed up wondering what destinations were in store on the field trip when YHC picked up the Q. Trying to keep them on their toes, this is what might have occurred…

    Mosey around the circle then down to the Amphitheater stage.

    COP

    SSHs

    Imperial Walkers

    Russian Soldiers

    Helicopters

    Copperhead Squats

    Stay at the Amphitheater for some 11’s

    Exercises were burpees at the bottom and dips at the top

    Mosey over to Penny Stage, to check on our coupons

    50-Block Shoulder Press

    50- Block Curls

    50-Block Chest Press

    25- Block Merkins

    Mosey over to the Field for some Dora

    50-WWII’s

    100- Carolina Dry Docks

    200-Flutter Kicks

    300- LBC’s

    Partner runs half the field and back.

    Back to the Flag for 15 Chuck Norris’s OYO, Numberama, Namearama, YHC took us out.

    Announcements:

    • Still need 3 more volunteers to join Corned Beef, DTH, and Hitchhiker for the ramp build on 2/10
    • Break Breading filled up until May! Nice work by everyone that has signed up thus far!
    • Discussed possible trip down to the Bridge, Saturday 2/19

    NMS:

    A lot of great mumblechatter this morning, which is usually the best with a small group! From NFL games this past weekend, basketball practices, fitness journeys, to kids getting stronger at an early age, which Swirly reminded Hitch he is a “grown ass man.” Keys words and delivery were on point! Prayers for Faceplant as he recovers from an ankle injury following Sunday FunDay. Great workout today guys, thank you for letting me lead!

  • Still Raging

    12 dudes defeated the fartsack and decided to better themselves at SOT today. . 20th anniversary of Rage Against The Machine’s self-titled debut is this year, so YHC decided to play it, and take a few of us on a trip down memory lane. According the the bus drivers, this is what went down

    Long mosey around the school and down the stairs to the track, circle(ish) up for:

    COP

    • Invisible Jump Rope
    • Jazzercise
    • Hairy Rockettes
    • Collard Pickers (#AydenNC, #whywouldyoupickcherriesofftheground)
    • Pretzel Twists

    Next up we went for a 2 pack of boberry biscuits. Mosey to the track, mosey in the curves, sprint on the straights. After each lap 10 burpees

    Time for a triple check. Partner 1 runs up stairs, across top, back down the other stairs, partner 2 merkins, partner 3 Apollo Onos.

    Turn the other way and do a Dora with PAX choosing exercises:

    • 100 Merkins
    • 200 Side Stradle Hops
    • 300 Little Baby Crunches

    Mosey to the back of the concession stand for some peoples chair, ascending Donkey Kicks, and a few We’re Not Worthys

    Mosey back to the flag for one minute of flutter kicks

    Numbers, Names, Announcements, Bullseye took us out

    Announcements: Glow run on March 6th at 5pm, see Nancy Lopez or his Slack post for more details. Hump Day Happy Hour at Triple Crossing midlothian Feb 2nd at 6pm.

    NMM

    Great to see everyone out. YHC has been inspired by the leadership of this group reccently. A lot of names on the Q sheet. A lot of guys stepping up to make a difference. YHC would encourage all of us to be a leader in F3RVA, in our homes and our communities.

  • That still doesn’t look like Gumbo

    YHC came in hot with about 15s to go. Rosie asked if YHC was planning to Q. YHC was not, even though his name was on the Q Sheet. Gumbo switched with YHC last week, right? Time to go, Rosie calls the Hot Potato

    THANG

    Mosey to basketball courts for COP: SSHs, Helicopters, Imperial Walkers, Merkins, LBCs, Freddy M’s

    Mosey to soccer field for 11’s: Merkins & Squat Jumps

    Hot Potato passed to BoBerry

    Mosey to FC Richmond Shelter and partner up for a DORA: 100 pole smokers, 200 dips, 300 squats

    Hot Potato passed to YHC

    Mosey to Soccer Field for Beast: Monkey Humpers, Bob & Weave (left to right), Hello Dollies, Mountain Climbers, Plank Jacks

    Audible on the 6th round (Star Jumps [aka SSHs]) to continue toward the VSF

    Circle Up, 1 min left, plank up in a circle for a Shoulder Tap ring-of-fire

    Time called

    COT

    ANNOUNCEMENTS

    • HDHH Feb 2 @ Triple Crossing Midlothian to celebrate Nancy Lopez’s 50th

  • Map Test

    A luck 7 Davillians enjoyed some warmer temps to get in their first run of the week.

    Route – Atlee access road into Honey Meadows heading to the clubhouse, turn left onto Peach blossom then head into Taylor Farms.

    4 Milers – Loop around Taylor Farms then head back the same way

    5 Milers – Head across Atlee Station and run to the back of Summer Duck, head back to Taylor Farms and loop around then back the same way

    Marco and Hash set a quick pace running the 5 miles at 8:08 mile pace. Corn Beef added a loop around Cool Spring bus loop to get in around 5.15. YHC and Pavarotti finished with loop around the parking lot to get the 5 miles at just under 9 min pace. Mr. Holland and Opus were our 4 milers today with a 5min run / 1min walk.

    Today was test for the ON The Go Map YHC used during the last Daville Relay. They had recently update the site where it now curves with the road. Distance w

    SPIT ON THAT!!

  • Beach weather at Heartbreak

    4 of the West Ends finest converged for a beatdown with unseasonably warm weather

    Mosey to Fueling Station for COP

    Mosey 20 yards further for continued COP in honor of Pigskin

    Mosey to Pemberton Elementary School for 4 Corners – 10 HRM, 20 Jump Squats, 30 WWII’s, 40 SSH’s then 1 Burpee and descending

    Mosey to Playground Area for a Quad Check – P1 is the timer and does 5 Pull Ups, P2 Dips, P3 Merkins, P4 WWII’s repeat 4 times

    Mosey to the PES Bus Loop, P1 Bear Crawl while P2 runs to the top of the Bus Loop and back repeat on the way down but with an audible to Crab Walk

    Mosey to front of PES for a Triple Check with 4 people P1 Runs the loop while Bernie Sandering the front section, P2 Flutters, F3 WWII’s

    Mosey back to school and 30 second of HRM’s

    Announcements – Prayers for Gomer Pyle and Pigskin on the trip to Honduras. They are truly doing the Lords work.

    NMS – it was nice to have the warmer temperatures, although it appeared Pinto didn’t get the Memo and he was dressed for Artic temperatures.

    It was a please to lead today.

  • The Rehearsal Dinner

    Fifteen eager spiderlings huddled in the bowl behind the commons, wondering what the high pitched steam release was coming from the smoke stacks. Some stared as if they were looking at a shooting star, YHC declared enough and routes were shared. Across the bridge!!!

    The Route

    • Through the bat cave and across the parking lot
    • Across the bridge and take the u-turn on the right on the other side of the bridge
    • Once you turn around and are facing Riverside once again, turn left… upriver… west…
    • 4s take a left on Southhampton and make your way up the hill until you get to 2 miles and turn around
    • 5s and 6s take a right on Southhampton and left on Riverside
    • 5s continue on Riverside to Cherokee and return
    • 6s continue on Riverside across Cherokee, up Rustic, left on Oakleaf, left on Elm, left on Hickory, cross Cherokee and continue back to the VSF

    Numbers, names, slight delay to pray for Wilson before Bone Thugs joined us and YHC took us out.

    Moleskin

    Lovely morning for a run today. There still seems to be confusion as to east and west once we get to the river. How long have we been doing this, 5 years? Some people just won’t ever get it. At least those people are always prompt.

    Title of the backblast comes from the discussion in YHCs group about rehearsal dinners and the appropriate level of roasting that is done by family and friends. Apparently YHCs family may take it a little too far. All in good fun.

    Announcements

    • Hitch is joining Corned Beef and DTH for a ramp build on 2/10. Still need 3 more to join.

    Enjoy the day!