Category: Richmond, VA

  • Just Do What the Q Says

    YHC is a day away from vacation, so YHC took the easy way out and led to a lazy Q where the deck of cards did all of the work.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • Arm circles
      • Merkins
      • LBC
    • Deck of death – 12 reps of an exercise where each suit is a different exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – overhead pulls
      • Spades – sit ‘n presses
      • Joker – burpees
    • COT with YHC taking us out

    YHC then rushed into 1 last day of work before heading on vacation.  Big Data requirement now fulfilled.

    God is good all of the time!

    Attila

  • Circle Jerk

    7 toned and tanned SOJ regulars and one four legged companion converged on the FORGE campus for a full course beatdown and taste of Broga for dessert. Flatline with the fly by on his way to the office, signaling it was 5.30 and time to begin.

    Short Mosey to the bus loop to warm the aching muscles. Warmarama included SSH’s, DQ’s, Heli’s, Freddie Mercuries, Cherry Pickers, & LBC’s.

    THE THANG:

    COP 1: Triple Check: Finding 2 or 3 of your closest friends. 1 person runs the loop, 2nd: Balls to the wall (or inverted for a change of scenery), 3rd – WWII’s. Always helps to coordinate exercises to ensure there is always someone doing an exercise. Modify as needed.

    COP 2: Clockwork: Quick jump over to the hill to spread out among your peers. 1st round: Clockwork Merkins – Perform number of merkins associated with the face of clock (1 merkin at 1:00, 2 at 2:00, 3 at 3:00…12 merkins at 12:00) 2nd round: Clockwork WWIIs – Same concept just sliding down the hill trying to perform WWII’s. Harder than it looks

    COP 3: Circle Work: Mosey to the front of the school to find coupons for some Circuit work, Circular style. Timer did 10 block burpees while others performed Block Merkins, Curls for the Girls, Dips on the Bench, V-Ups, Block Toe Taps, Block Swings. 2nd and 3rd round condensed to 5 Block Burpees for time. BTTF for Ab Mary including APD, MPD, GPD, LBC & flutters.

    Names Numbers Announcements –

    Convergence on Monday at Tredegar – 7 am

    DTH leading Ultimate Frisbee Tour around various AO’s this summer along with Pupply Pile in June following Dog Pile

    YHC took us out

    NMS: With the upcoming holiday weekend, YHC was hoping to get the pool body in shape with ab and coupon work for the arms. Bone is always entertaining with various songs and comments. Good to see Singer back out at the Forge. See DTH if you are looking for a “new to you” ride. Triple Check and Clock work instructions need some work but PAX got the idea. Congrats to Bone’s 2.0 on hitting 12 trips round the sun and good luck to Crash as he goes thru this military prerequisites. It was an honor working with you men this morning. SYITG

  • Free for all

    4 studs posted for roller coaster and attacked the hills. It was an absolute free for all! Great BRR training – way to work guys!

  • Pickle Pounders in Florida and Sweaty Balls for the Win

    11 creaky dudes stumbled into the parking lot for 45 MOM of fun. Here’s what happened.

    COP on the blacktop: DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // LBCs // Crabcakes // Inverted Crabcakes // Tempo Merkins // SSHs

    Florida Bang: Plank up in a circle around the state of Florida on the blacktop map. On YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to Florida to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 Carolina Dry-docks // Round 4: 40 paces, 40 Monkey Humpers // Round 5: 50 paces, 50 WW2s. Back to plank position for Pickle pounders IC. Mosey to treeline

    Chutes & Ladders: Run two trees, Bernie Sanders back one tree, 5 merkins. Then run two more trees, back one tree, 5 more merkins. Rinse and repeat to the last tree.
    Round 2: Same program with LBCs.
    Round 3: Same program with 3 Burpees at each tree.

    Dodge Ball! Mosey to tennis courts, divide into 2 teams. If hit, run to the end of the courts, perform 3 burpees, run back and re-join the game. Team wins with most number of players on the court at the end of the time, or if you can eliminate all the players on the other team. Pax played 2 Five min games, 1 win each.

    COT: Numberama, Namerama, YHC took us out.

    NMS: Great to see Ollivander and Toto back out at 45MOM. First we enjoyed lots of phallic Florida jokes, then the testicle jokes started as soon as we started playing dodge ball, which we all know never gets old. The record for highest number of comments on a backblast still holds with “Balls in the Mist” with QIC Toga, 2/4/2016. If you want some really stupid balls jokes, check it out.

  • Surprise it’s a MURPH

    Surprise it’s a MURPH

    The drugs are finally kicking in as YHC starts to write this… YHC’s muscles are very soar… Also thanks for humoring YHC this morning gentlemen for a fine workout! YHC had done a preliminary warning shot across the bow on el Slacko but some of the less internet tech savvy non Slack users missed the warning and unfortunately showed up, sorry guys.

    Weather man said humid and humid it was, welcome to the summer folks.

    COP, well there really wasn’t a COP since we got right on it for our 1 mile run so we could finish all the rounds of the MURPH in time. Yes sir, I said MURPH, what would the eve of Memorial Day weekend be without a way to make those burger flipping and beer drinking arms soar and useless. 1 mile mosey around and down Pump House road and over to the Rusty Cage. YHC posted a phone with a timer that beeped every minute. each minute for 20 minutes do 5 pullups, 10 merkins, and 15 air squats, and for all those math enthusiasts that gives you 100 pullups, 200 merkins, and 300 air squats, that’s 600 total reps. The troops performed very well, so well a curious deer came over to sniff around Slippin Jimmy to see what all the hub-bub was about.

    The PAX knocked out all 20 rounds just in time for the 1 mile mosey back to the flag. Everyone made it in under 45 minutes, that’s nothing to sneeze at.

    Numbers, Names, announcements and YHC took us out in prayer followed by Hitchhiker with prayerful words for Slippin Jimmy’s family.

  • I’m Tabata Sore

    Six showed up on a humid morning with a blood moon for a little Tabata Beatdown. We started off by running a few laps around the bus loop. We started off forward, karaoke to the left, run backwards and karaoke to the right. We went around 3-4 times. Bulkhead was a little late. We did one more with him so he wouldn’t feel left out. Next we did a random # of SSH’s, Cherry Pickers, Hand Release Merkins and Freddy Mercury’s.

    The workout was a Tabata. Who doesn’t love a Tabata. We did 9 different exercises, 8 sets of each. 20 seconds on, 10 seconds off. The exercises were: Demon Crushers, Sit up Presses, Calf Raises, Lawn Mowers, Boat Canoes, Lunges, Halo’s, Hold six inches on your back while doing presses and lastly, Mud Face Squats.

    At this point we were a minute over so we wrapped it up with numberama, namarama, announcements (convergance on Memorial Day) and a prayer by the Q.

    I was sore before we even left so I’m thinking this was a good workout. I had a lot of checks to sign at work today and my hands were shaky for the first couple of hours which is usually a good sign. It was a pleasure Qing today and I look forward to seeing these guys again later in the week. As a wise person once said, every day that starts with F3 is a better day because of it. Yardsale.

  • Wellesley Gets Some too

    Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out.

    .5 mile warmup then run a little and work out a little.

    Ascending (Gomer):

    5 x Burpee, run a little

    then 5x Burpee + 30 LBC, run a little

    then 5x Burpee + 30 LBC + 20 Lunge, run a little

    then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little

    then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little

    then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

    Descending (Lighthouse):

    30 LBC + 20 Lunge + 20 Imp Walker +20 HRM + 20 Pickle Pounder, run a little

    20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

    30 LBC + 20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

    20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

    20 Imp Walker + 20 Pickle Pounder, run a little

    20 Pickle Pounder, run a little

    run a lap or 2 to get to 3 miles (Homer).

    A few extra burpees (x10) when morning greetings were not returned.

    NMS – we werent thinking nor talking much – getting it done in the humidity. One running HL.

    Convergence 5/31 at Tredegar.

    Get some!

  • Punch in the mouth

    14 gloom warriors arose from the sack on a quest for greatness. 6 chose to run and 8 chose sanity. According to the bus driver here is what happened.

    COP Mosey to front bus loop. Audible to back of school because mousetrap said he wanted to see the moon. To the back of the school but no moon? 20 SSH’s, 10 each: DQ’s, cherry pickers, Phelps, deadman hang, helicopters, Imperial walkers, MErkins, LBC’s. Mosey to track in front of bleachers.

    Dora: Runner up around, down bleachers. 100 MErkins, 200 LBC’s, 300 squats.

    Quad check round 1: Runner same path around bleachers, Lunges on bleachers, Plank jacks, Dips.

    Round 2: Runner, Step up’s, incline merkins, squats. Time was called after 2 turns completed. Mosey long way back around school to flag.

    Announcements: Convergence Memorial Day (see preblast), Puppy piles happening this summer, Ultimate frisbees happening at no toll.

    YHC took us out in prayer.

    Great to see Tater from the North down in the south. Strong showing for boot camp and run. Thanks for the honor of leading. Make today great!

  • First Fab Five

    5 HIMs set out to beat the sunrise at this week’s version of First Watch. As a WELCOME BACK to First Watch stalwart, EF Hutton, the PAX set off for a session featuring far less less running than Handshake’s field trip test run yesterday at HBR. 0500 means it’s go time.

    COP

    Mosey to the First Baptist main parking lot, circle up for

    SSHs, Imperial Walkers, Russian Soldiers, DQs, Scorpion Kicks, Merkins, and Arm Circles …. all in cadence

    The Thang

    Exercise I: Phil Ford’s Four Corners

    utiltizing the corners of the parking lot

    bear crawl on the shorter runs of the rectangle in between stations, walking lunges on the longer straightaways

    first corner: 25 hand release merkins; 2nd: 25 jump squats; 3rd: 25 monkey humpers; 4th: 25 reverse crunches

    broga with the six on the luke warm pavement

    Exercise II: Ridge Work

    mosey to Country Squire and Ridge through burpee drive

    slight variation of catch me if you can as a duo and one trio

    pace car runs from country squire to the the parklet triangle and back

    exercises – Lt. Dan’s; broad jump burpees; crab walks

    algore for the six

    Exercise III: Cinder Block Circuit

    mosey back to the the overflow lot

    pace car suicide run the parking lot

    cinder block work with flutter kicks, goblet squats, push press/push jerk and bench presses. 3 complete rounds

    slow mosey back to the flag

    numberama, namerama, YHC took us out

    Felt like August this am. Great to have EF Hutton back at First Watch. Impressive bounce back, young man!

    Great work all around as the humidity was no joke.

    Convergence on Monday at 7am. See Backblasts and announcements from Honeydo.

    Please lift up those named and unnamed.

    Thanks for letting YHC lead. SYTIG

  • Do You Understand the Words that Are Coming Out of My Mouth?

    Disclaimer:
    The purpose of this AO is to push the PAX along their journey in developing the 3rd F – Faith.  We recognize that PAX are at their own place on the journey and proceed at their own pace.  PAX are encouraged to share.  It is not required to share (wise men learn by listening), but there is a requirement to allow others to share.  What is shared in this 3rd F stays with the 3rd F; it is a COT.  None of the PAX has a monopoly on the truth, though we are all truth seekers.  It is fine to disagree.  If there are not disagreements, then we are probably doing it wrong.

    This 3rd F event:

    • Is free of charge,
    • Is a discussion based on the Christian faith, but is open to all men,
    • Is peer led by volunteer Qs who may or may not be certified/ordained.

    The Thang:

    The PAX discussed connections between the Tower of Babel, where God/the gods scattered everyone to speak different languages and Pentecost, where people of different backgrounds could understand one another. What was different? Also, YHC took the discussion “off the rails” in typical fashion.

    Prayers for Tobit’s grandmother and family. Great to have EF Hutton back in the gloom and on Zoom!