Category: Richmond, VA

  • Hangin’ with the Wall Ball Boys

    At 5:30 am, we fired up The Forge once again. 9 strong emerged from the gloom to challenge themselves and continue on a journey of self-improvement. A summary for your viewing pleasure:

    No warm up needed – started out on the grassy knolls: bear crawl up, lunge walk across, crab walk down.

    COP: No counting needed! – walking Russian Soldiers, walking helicopters, walking arm circles, walking Hillbillies, walking Lt. Dans. 20 count Alabama Prom Date oyo.

    Mosey down to the ampitheatre for the Balls to the Wall Challenge. One man runs to the bleachers while the PAX assumes the position. 25 ct. LBC’s between each set. Keep going until everyone has run.

    Mosey to west side for a triple check: Heals to Heaven, Elbow Plank, Weaving under the handrail to the tree – sorry for those who went further on the first set!

    Back towards the flag completing 2 burpees at each light pole.

    Got in some much needed stretching to close out the final 2 minutes.

    Counterama, Namearama. YHC lead us out.

    Prayers for Doublemint who was facing a challenging day. He provided some great perspective on how the group has assisted with mental strength and pushing oneself out of you comfort zone. A welcomed discussion to balance out our normal juvenile banter.

    Great work to all the PAX today – you guys killed it!

  • Siri & White Deer – Table for 2

    Five strong redwoods stood tall in the morning gloom to clang some KBs this morning.  Here is how it went down at the Circus Maximus:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBCs
    • AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
      • High pulls
      • Halos
      • KB swings
      • KB squats with a press
      • Curls
    • 60 APD
    • 60 LBC
    • AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
      • Skull crushers
      • KB sit-ups
      • Overhead pulls
      • KB American hammers
    • COT with YHC taking us out

    Solid LIFO performance from Chum Bucket.  No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up.  Welcome back Byproduct.  Good to know our resident cost accounting has mastered counting down.  White Deer talked out of all orifices today.  Also, great cameo from Siri.  Could not shut her up.  Her and White Deer were one heck of a corner of mumble-chatter this morning. 

    God is good all of the time! Attila

  • You Fit

    9 bootcampers and 2 runners descended on Midlothian Middle School on the first Wednesday of March 2021 to search for the Source of Truth. It went down more or less like this:

    THANG:

    The runners ran.

    The bootcampers assembled for COP: SSHs, DQs, Russian Soldiers, Imperial Walkers, Tempo Merkins, Crab Cakes, SSHs, X’s & O’s

    Mosey off piste to the You Fit parking lot for an inclined/declined, modified Beast: Donkey Kicks (not really), Monkey Humpers, 2 count Mountain Climbers, Heals to Heaven, Merkins, 2 count SSHs (plank-o-ramas & 3 burpees thrown in for the guys who performed heals to heaven with their heads facing downhill)

    Mosey to top of incline for quick game of Space Invaders: Aliens Bob & Weave while the cannons lunge

    Mosey back to campus and around back to bleachers for Super Stretch Crawls & Dips Ciabatta Style

    Mosey back to flag, but stop for 2 minutes of Bear Crawls

    Circle up for 5 Burpees OYO

    Name-o-rama

    Wilson took us out.

    NM:

    I enjoyed leading this morning. It was the first time a long time. Thanks to all for making me feel accountable to this group and to myself to swing those legs out of bed every morning of a workout.

  • MannMakers at Manndate

    Warm Up – SSH, Cherry Pickers, Freddy Mercuries, Merkins

    Workout – 11’s Up and Down the Parking Lot. Boat Canoe’s one one end and Mannmakers on the other end. There was a lot of mumble chatter and this took a crazy amount of time. Lined up for light pole exercise. 5 at first pole, do 5 and add 10 of next exercise, etc… First light was body builders which there was much discussion on property form. After much instruction from Mudface, Yardsale was able to get his KB up above his head in proper form. At the send pole we did body builders and modified windshield wipers, a creation of Trout. By this this it was 6:13 and time to wrap it up.

    Numberama, Namarama, and then we (Yardsale and Mudface) got sidetracked in a conversation about transgender powerlifters. I don’t think Trout wanted to go down that hole so he headed out. Great conversation with Mudface.

  • Colder Than Expected

    7 Warriors Posted at Timberwolf this morning, a warm up was needed, so an oldie but goodie was called.

    COP – SSHs, DQs, Helicopters

    Mosey to back of School

    MEGA TRIPLE

    Runner – Complete lap around the school

    Exercises – Copperhead Squats, LBSc, American Hammers, Flutter Variation

    Mosey to Tennis courts

    Ascending 4 corners – 10 Merkins, 20 Crunchy Frogs, 30 Mountain Climbers, 40 Something I cant remember

    Back to the Flag

    Numberama, Namerama, YHC took us out

    Announcements

    Prayers for Honeymoons Dad as he starts treatment today.

    Prayers for Rockport and his M who is due any day now with their first child.

    Duke

  • 5k The Hard Way

    11 strong posted for Mary this morning and here is how it went down.

    Team up for a 5k the hard way 25 merkins 25 squats at the start – run down grove and repeat exercises at Lexington – at Matoacca and at Three Chopt run back towards Mary and repeat – exercises at Mattoca at Lexington – back at Mary.

    Curb Crawl ladder – 1-5 and back down.

    Ring of Fire – 5 merkins – each pax member calls one out for the group to do.

    Garbage Plate took us out.

    Way to work guys thanks for letting me lead today – been awhile since we have done a 5k the hard way – great job.

    In case you missed it TYA was really locked in on a women golfer who likes puppies – Hitch bought a house but does not know the address 🙂 Handshake had a record month in sales at Woodfin. Singer had to many layers on. Faceplant wanted Saabski to check into a certain thing on google and he refused – – cause he was not willing to have such content in his browser history 🙂 And we all felt some spring in the air this morning !!!

    See y’all in the gloom !

    https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy

  • New Atlee 4 miler

    YHC planned a new route this morning and this kept things fresh with only repeat was the return over the train track on Atlee Road. This had some hills but was a good mix for all the PAX. See route below:

    This finished at about 4.2 Miles so a Bojangles loop would add another 1/2 mile.

    Namerama, Numberama. Opus took us out in Prayer.

    The morning was crisp but great for a run, have a great day gents. Cheers….CB!

  • Breakout 1986

    So on this day in 1986, YHC broke out of the rat line and in celebrating this occasion that happened 35 years ago the following went down on this cool 30 degree morning for 5 F3 brothers that showed up for a morning sweat party:

    COP

    We mosey to the Amphitheater and perform 20 SSH, 10 DQ, 15 Helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Russian Soldiers, 10 Imperial walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 Iron Cross, 10 scorpions and 20 merkins.

    THANG

    Since we had five we divided into groups of 2 (YHC and BT) Group 1 (G1) and 3 (Swirly, Bodos and Hitchhiker) Group 2 (G2)and the plan was for these teams to work out together through out the morning workout. This means they hang together and push each other. To simulate breakout day here was the following:

    1st Evolution:

    G1 – Runs lap around AT (timer) while G2 performs Dips, we switch and G2 Runs lap while G1 performs dips for one rotation. We Complete 2 more rotations.

    2nd Evolution:

    G1 – Runs lap around AT (timer) while G2 performs step ups, we switch and G runs lap while G1 performs step ups for one rotation. We complete 2 more rotations.

    3rd Evolution:

    We mosey to Ha’ penny stage and grab a coupon and G1 performs bench press with coupon while G2 touches 6 trees(without block). We switch where G2 performs Bench press, while G1 touches 6 trees. This is the first rotation.

    2nd rotation was arm curls.

    3rd rotation was sit up press with block

    We return coupons and mosey back to flag for one minute of stretch before time is up for the morning.

    COT

    We namerama and numberama and YHC took us out this morning.

    Moleskin

    WE had awesome mumble chatter this morning with the small groups hanging together and I really enjoyed catching up with BT as my partner for the morning. It was an honor to lead this morning gents. Have a great day….CB

  • Lots of oversharing, the good kind

    7 faithful joined to discuss the difficult topic of Forgiveness. We went over Matthew 18, Romans 3:21-24. Christ tells us all are worthy of grace & forgiveness and practicing forgiveness with others allows us to accept his grace. Lots of good discussion and some good examples of the difficulty of this topic in their own life. Couple of PAX tearing up, including YHC, means we all have work to do.

    Plus Boberry’s new 2.0 made an appearance!

  • Whatever your Motivation

    Nine early birds, including one First Watch neophyte, gathered under the waning gibbous for a moderately heckled Q. After the board minutes were approved, off we went down South Ridge stopping at Country Squire for:

    COP
    SSH x15
    Helicopters x10
    Imperial Walkers x15
    Copperhead Squats x15
    WWIIs x10
    Merkins x10

    The Thang
    Short jaunt around the bend, stopping at the first mailbox for descending count burpees. Run to first mailbox, 5 burpees, run back to where we started 4 burpees, continue until 1 burpee. Yes, that’s correct, 15 burpees.

    Putter up Country Squire, across River, to a right on Club Vista. Stop about a third of the way for descending merkins. Run to lamp post, 10 merkins, run back to where we started for 9 merkins, continue until 1 merkin. You guys count well, 55 merkins.

    Promenade the rest of Club Vista, with Handshake resisting the urge to jump on a 9 year old’s bike, left on College then left on Glen Parkway up the left fork. Stop about half way for descending jump squats. Run to lamp post, 20 jump squats, back to where we started for 15 jump squats, 10, 5, then Al Gore. No one counted, but that’s 50 jump squats.

    Stroll up Club Vista, stopping at Westham for 30ish count helix squats before continuing north on Westham. Left on Pinetree, stopping about half way for LBCs. Run to lamp post, 40 LBCs, back to where we started for 30 LBCs, 20, 10, then Al Gore. I doubt anyone really cares, but that’s 100 LBCs.

    Drift back to the north church parking lot for 4 corners. 10 burpees, 20 merkins, 30 jump squats, 40 LBCs. Repeat with 10 burpees, 20 merkins, 30 jump squats, repeat with 10 burpees, 20 merkins, repeat with 10 burpees. That’s 40 more burpees, 60 more merkins, 60 more jump squats, and 40 more LBCs, but who’s counting.

    Saunter back to the south parking lot, avoiding additional burpees, for 2 minutes of American Hammers and Flutter Kicks.

    Numbers, names, YHC took us out.

    Moleskin
    We all have our reasons for consistently posting, some spoken, some unspoken. Today we celebrate those spoken reasons including a PAX member that has lost nearly 40 pounds in 3 months. Another for taking Dryuary to the next level, for no other reason than to make himself a better person. We are all motivated in different ways. Today my motivation was to lead. To lead us to do things that some may not particularly enjoy, or that seem hard at first glance. Today, we did those things to make each other better men. Let’s not waste that energy and go out in the world and make those around us better people as well.

    Enjoy the day gentlemen. Always a pleasure.

    Splinner, eh. hem… Splinter. Out.