Category: Richmond, VA

  • Is This Beaver’s Glory?

    I think there could be some more to add as YHC and Commando discussed some MoT options in the future but this is how it went. Beaver Brings the Sink!

    Warmarama with a lap around the 🏈 field.

    • DQ’s
    • Cherry Pickers
    • Ukranian Soldiers
    • Arm Circles
    • Leg Stretches and The Wives

    The Thang! 💥

    AMRoundsAP! Of the following Circle ⭕️’ Pain includes(start where ever you like):

    • 20 ct. 50 lb Sandbag Squats
    • 20 Decline Merkins
    • 20 ct. 40 lb KB Swings
    • 50 Jump Rope
    • 20 Chain Twisters
    • 20 ct. (2)25 lb KB Squat Thrusters
    • 20 ct. 30 lb KB SA Curls
    • 20 ct. 35 Lb Gorilla Rows
    • 25 Yard Coupon Lunge Walk
    • 25 Yard Bear Crawl Coupon Pullthrough

    We made it very close to completing 3 rounds. Great work Commando!

    Announcements – Family Ruck + 🍕 in Richmond on 4/12 at 4 PM.

    Prayers for TinMan and BamBam.

    YHC closed us out.

  • Cliffhanger

    Horngrabler by Alphorn-Grossformation on the radio. Because nothing resonates across the mountainous region of NoToll like traditional Swiss wind instruments. The fields are alive with the sounds of grunting.

    7 alpinists enjoyed a Warmarama while musing ‘it’s not not a cult.’ Because the last 2 Tuesdays in a row, anyone walking through Huguenot Park at 5:30a would be very confused.

    Mosey around all the fields and returning for our Cindys. Because Last Call loves a good Cindy, you could hear it in his voice. “What the heck?” It was time for some playground beatdown.

    Partner 1 with block step ups on the bench while timer ran the playground loop. At least 4 or 5 times each.

    Triple check: timer runs the loop while 2nd man hangs from the bars, 3rd man does block curls. DK managed to insult the playlist because it was ‘very mainstream.’ Dagger through the heart.

    At the mountain of madness: 11s, 10 mountain climbers at the base, bear crawl up the play hill, calf raises at the top. Every dead body on Everest was once a very motivated person. Then we held canoe with feet hanging out into thin air.

    Some block thrusters and squats in the parking lot and it was time.

    And yes, L Woods, there was a shovel flag. Gotchu.

    COT – prayers for Tin Man and for health and for strength.

    And before we all left – a bonus track – DK’s 2.0 with some epic metal screaming on YouTube. The kids are alright.

  • Turn it up to 11


    Spider Run for Tuesday….

    6M

    https://onthegomap.com/s/ck0vs5b5

    5M

    https://onthegomap.com/s/1d4qguii

    4M

    https://onthegomap.com/s/4iaol8st

    Saab abides

  • Hello Darkness My Old Friend

    Four of Midlothian’s most handsome men gathered at The Old Hundred this morning only to discover the lights were also on spring break. Undeterred by the monsters in the dark, our fearless heroes pressed on. Heres what went down:

    Warm Up: Short mosey, SSH, Ukrainian Soldiers, Copper Head Squats, various stretches.

    Workout 1: Four Corners. Corner 1: kettlebell rows (10 per arm). Corner 2: 20 swings. Corner 3: 30 deadlift/squat combo. Corner 4: 40 overhead press to crossbody crunch.

    Workout 2: Ring of Fire. Various ab exercises around the circle.

    COT: numbers/names. Announcements: Nancy Lopez 5K on April 11 (details on Slack). Took us out in prayer.

    Thankful for fellowship with you fine men. ‘Til next time!

  • Nacho Libre BD Party

    Spring break and the start of the teenage years, what a way to greet the Tuesday gloom at HBR.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • One man Dora – 5 sets to get to the reps, with a 100 yard run in between
      • 100 HRM
      • 200 monkey humpers
      • 300 LBC
    • Mosey to the jerkin gym for 4x of 8 reps
    • Mosey to incline by the parking lot for some Bernies up the hill
    • COT with YHC taking us out

    Great work from the PAX.  High reps, and no one to share them with.  HBD to Nacho Libre.  Vandelay has himself a teenager;  this one does not appear to be a headache yet.  Prayers up for various PAX members, especially those with family members dealing with poor health.

    God is good all of the time!

    Attila

  • Better than Florida

    Three dudes converged on Hoedown without a designated Q as Spring Break is in full effect for many. After deciding Tuckahoe surely had better weather than anywhere sunny and warm, a hot potato was called and here’s a little sample of how it went.

    Garbage Plate kicked off with a warm up and slightly discombobulated set of 11’s

    Salt Lick led bench exercises, a set of US state themed Mary and a good bit of running.

    Data closed out the morning with some jerkins and a wicked frog hop rotation.

    Numberama, namerama, a few announcements and YHC took us out.

    It was a pleasure to kick the week off right with you all! Until next time, GP

  • Teaching at St Chris

    A super trio fought off the fart sack for a hot potato at the West End’s most exclusive AO. YHC made his debut at this AO and was lucky to bump into a couple of experts of the St Chris grounds/track. With Upchuck and Hitch fresh off a warm up lap or two, the clock struck “5:30″go time” and Upchuck took the Opener Q

    tabata warm up of SSHs, select stretching/broga

    mosey for a lap

    rounds of skull crushers and squats

    mosey for lap II

    rounds of boats to canoe

    mosey for lap III

    Hitch Q

    rounds of curls and lawnmower rows

    mosey for lap IV

    rounds of curlsls and skullcrushers

    mosey for lap V

    Wojo Q

    rounds of squats and box cutters

    mosey for laps VI and VII

    Numberama, Namerama, YHC took us out.

    Please be with Tin Man on his recovery and others named and not named. The Bridge needs a new local leader, see Upchuck for details.

    Good work this morning. Mumble chatter ranged from Hitch’s app, consulting firms, the organization known as T.E.A.C.H. (or cheat), to a thorough history of Duke Basketball’s successes over the last 3 decades and their incredible failure in the last 24 hours. Nothing says Generational Talent like a program full of it going a generation without a Final Four win. That’s how it’s done in Durham. Wojo out.

    SYITG

  • Alamo, Alamo, Alamo

    50 cent isn’t the only one rollin 20 deep in da club. The PAX brought that this fine Monday morning to celebrate 3 years of the Alamo.

    5:30 and we were off for a warm up mosey through the tunnel and back to the flag. Ghost flag was threatened when SSH were not the first on the list. DMH, Cherry pickers, SSH, merkins, a few wife stretches, flutter kicks, jazzercise and 3 burpees.

    The PAX needed to get to COP location. We got there by an indigenous person bear crawl, forward, to the window, forward, to the wall. Followed by burpee broad jumps to cap it off.

    COP #1 Cookie took the reins for 11s. 1.5 squats at the bottom of the hill, lunge to the top for burpees. Broad jumps down the hill.

    COP #2 Warby took over for 4 corners, partial lady of the night style…. Corner 1: 10 Walkout merkins. Corner 2: 20 double count windshield wipers. Corner 3: 30 double count flutters. YHC looked at the clock and we reversed the above and ended with 40 shoulder taps.

    A few minutes on the clock, circled up for planks. While holding the plank, name the PAX member to your left. we had 3 penalties which resulted in 5 merkins each. We also got through a few AB ring of fire until time.

    Numbers, names, PR, COT

    This was also Cookie and my 3 years with F3. Wouldn’t be where we are today without this group!

    Always an honor to lead you gents!

  • Getup 11’s = 66 Total

    8 classic rock metal swingers strode into Huge Bells ready to rock. Here’s how we hit replay on a full body whoopin:

    WARMERAMA: 

    • Classic Rock ON 🎸 🤘 
    • Mosey lap with KB’s + variable movements
    • Inchworm to the top of the knoll, then back down to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG:

    • Mosey around to the amphitheater and line up for ELEVENS
    • Turkish Getups 10 —> 1
    • KB Smokers x10 EVERY TIME
    • KB Bear Crawl between sides

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer 🙏 
    • Pull-up Challenge! (Currently at 12)

    NMS:  Solid PAX for a Turkish smokefest. These boys put in the WORK! 💪 Awesome to see DANGLE back in the gloom today after a year hiatus (BIL of Snip and Stagg) – just one more BIL to go! TClaps to Snuff planting an F3 Flag, AND bringing delicious coffee! After our goofy picture at the flags, Dookie proved he could clutch a KB with his legs and complete x3 perfect pullups! Keep getting after it! Pretty sure today’s Q starts the countdown to a total of 500 documented Q’s for YHC. 🔥 Yours AYE! ~Dr Tryhard

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! Registration Link below:

    https://event.freedom-ops.fit/gte-74

  • 6 laoch ag an doimhneacht

    




    A mostly Irish themed morning after my trip to Ireland and Scotland.  After some warmups, we (pub) crawled to the curb and did some slow Guinness squats,  We then (pub) crawled our way to the sidewalk and repeated.  Then we moseyed to the bus loop for a quick bus tour.   
    




    We hit four lights and at the first two did 20 Irish Hammers and 20 Merkins.  And the 3rd and 4th did 15 of each.
    




    This was followed with a walking lunge tour of the fairy trees of the Deep (On the South side of the school towards the load in dock). If you move or destroy a fairy fort, you’ll be in trouble and you’re creating trouble. Never shift a fairy bush. It belongs where it is and nowhere else.  I told the story of the Latoon fairy tree that moved a highway.
    




    We then moseyed to the playground and the Cliffs of Moher/The Deep.  These we can go down.  I don’t recommend doing the same in Ireland.  We went down and did ten HRM and bernied up.  We repeated this a few times.  No one saw a puffin.
    




    We then honored the 1916 Easter Rising with 4 corners of 19 and 16 count.  The 19 count were on the ground and then we rose for the 16.  For the down exercises, I errored and started with WW2, then followed with reverse crunches, Chuck Norris’s  (who is actually part Irish) and ended with WW1.  The exercises when we rose were Jump Squats (2 times), Copperhead Squats and something I don’t remember (too many pub crawls).  Thankfully, while I started all of this, I was not executed.  The same is not true for those who organized the 1916 Rising.
    




    We went down the cliffs one last time and ended with an Gaelic (indigenous) crawl on the sidewalk to the North side of the school.  The crawls at the end of the day are the toughest.
    




    This took us on a holiday detour of the Scottish Highlands.  They looked beautiful this morning.  So beautiful that we ran to the top (all the way to the sidewalk) and then back down.  We got in a plank, I yelled “Hold” a couple times and then we repeated the run up and back.  One more extended plank and then we ran to the top and moseyed down the sidewalk back to the start.
    




    We had about a minute left and finished with more Irish Hammers.
    




    Prayers to Mr. Rogers family as they say goodbye to Wally’s brother. 
    




    Go n-éirí an bóthar leat. Go raibh an ghaoth go brách ag do chúl .