Category: Richmond, VA

  • Nancy and Zilson

    YHC arose from his fartsack and made his way to the base of Satan’s Hill. Only to find an empty parking lot. Those that claimed to be in the night prior failed to show. My buddy Wilson apparently had text he was staying in the fartsack but YHC did not check his phone. So already there away I went. Not to worry my imaginary friend Zilson came running up just as I started COP.

    COP- 30 SSH’s, 15 each IW, DQ, Jazzercise, Cherry pickers, Helicopters, Merkins, Flutters, Dollies, Rosalita’s.

    The thang. Triple check of one. 20 reps with coupon- curls, triceps, run to middle of Satan’s Hill x3. Zilson was dragging behind and YHC continued to pick up the six. Lots of mumble chatter and complaining about Satan’s Hill run. 2nd triple: 25 each MErkins, LBC’s run the Dog park. 3rd triple Plank jacks, Flutters, Dollies, Rosalita’s and run half way up Satan’s Hill. Race Zilson to my house to pick up Murphy the dog and finish the last 5 minutes with dog and a mosey. It’s funny when Muphy’s fast walk keeps pace with Zilson and my mosey. BTF. YHC took us out in prayer. Thanks to Zilson for pushing me today and all the encouraging words. I really appreciate Zilson for all he does for the PAX.

    Salute boys! Make today awesome!

  • No excuses

    6 men without excuses wanting to better themselves met in the gloom and get a little wet on a warmer than normal winter day.

    We did the Canterbury route which seemed a bit harder today than in the past – its a good mix of hills and with all the turns, tough to plan out to get exact but we will figure it out.

    Handshake took us out.

    started watch late

    NMS – Much discussion about excuses. Some may be anticipating some scathing remarks similar to those made in the moment yesterday morning, but on reflection YHC wants to take this in a different direction.

    • Its fun to rib each other – conversely, the locker room of life makes you a bit better, when comments can be kept constructive -ish. Growing up, its how boys learned to accept their flaws and moved past their child side feelings to focus on what matters most become men. Thats why we rib each other and give nicknames that would not be at the top of our personal list of appellations. At least in my vintage this is the case.

    Think about it – do you really care about someone elses excuses? So why do we make them? Is there some scoreboard that must be kept? What is the line between a reason and an excuse?

    YHC, deep in thought, got this text at the right time from Swirly: Boom ? https://twitter.com/inkyjohnson/status/1357661983202570241?s=10

    And then all was right.

    Do or do not. Make yourself better through action. Reach out to a brother and see if you can help with motivation or guidance or a PT exercise that you think will help. Be there for a brother. Make the world better by your example.

    So lets hold each other accountable. Lets not demand to know why someone is deciding to whatever…. take the morning in the smartsack even if they were talking up their boldness the night before. We have all done it.

    When someone starts making excuses, kindly interrupt: “brother, we just want you out a soon as you can muster”

    Currahee!

  • Double Triple at DaPile

    YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down:

    Mosey to basketball courts at rear of school for and circle up for COP

    COP

    We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    We mosey to the bus loop for the first triple check:

    P1 – Runs bus loop lap as the timer, P2 – LBC’s the entire time for lap, P3 – performs 40 merkins then rests for the remainder of the time. Then P1 – LBC’s, P2- Merkins and P3 runs bus loop lap. Finally P3 – LBC’s, P1 merkins and P3 runs lap. This is one set and then we repeat two more sets for a triple check.

    Mosey to the Tennis courts for a Dora. We partner up into groups of 2 and P1 is the timer with Bear Crawl the width of first court, lunge the second court, Bernie Sanders the third court jog back to start and switch with P2 who is performing the Exercises. These consisted of 100 Dry docks, 200 LBCs, and 300 lunges. We smoked our shoulders and legs with this one.

    We take a long mosey around the back of school to the front near the flag form up at the wall for 11’s where we started with 10 donkey kicks run to side walk for 1 LBC’s, then back to wall for 9 DK’s run to side walk for 2 LBC’s. We found the hard part here was getting up from the LBC’s and made for a good 11 workout.

    Mosey to front parking lot for another quick triple check (groups of 2) where P1ran lap as timer, P2 SSH and P3 Stretched. Then P2 Ran lap, P1 Stretched and P3 SSH, finally P3 ran lap, P2 Stretched and P1 SSH. This was one rotation and we repeated 2 more times for a triple check.

    COT

    We mosey back to the flag to stretch and then circle up for Namerama Numberama, YHC took us out in prayer.

    Great workout this morning gents, SYITG, Cheers….CB.

  • I don’t care, I’ll do what I want

    One lonely wet Q showed up to Twin Team.

    If nobody is coming YHC is going to turn this boot camp into a run

    5:30 COP DQs, Helicopters, Dead Man Hangs

    Go for about a 4 mile run

    Start at BW go to JRHS track run one lap, go behind BW to Robious take a left back to BW Repeto X3

  • Who’s Line is it Anyway?

    On a cold and rainy day 3 men arose from the fartsack to conquer the misery. We learned many facts and valuable lessons along the way, but more on that later.

    Warmarama: SSH, DQ, cherry pickers, various stretches, Russian soldiers. YHC’s counting ability was questioned on several occasions but i’m not sure it mattered with all the mumblechatter.

    Thang: 4 sets of; 50 SSH, 40 copperhead squats, 30 merkins, 20sec of plank, 10 burpies (sometimes arm circles, other times left out of the rotation), 15 jerkins followed by a run up Satan’s Hill.

    Thang2: rock pile for 10curls, 10 skull crushers and traverse the parking lot with Hallelujah style with some overhead presses worked in for fun. Repeato. continue with coupon for calf raises and some ab work.

    Important take away’s: 1. Wilson may have a side gig as a chiropractor. 3. Rosco believes our M’s need to be informed of all suspect activity we may have engaged in as young bachelors in college. 3. YHC cover has been blown as my water treatment knowledge has been questioned and ties with foreign intelligence departments exposed.

    Prayers for said questionable college behavior

  • It Begins At The End

    One freedom loving warrior fought off the fartsack to christen the newest AO. According to the county historical offices, it went a little something like this.

    COP – Light run around courthouse square.

    Hells Half Mile Burpees – Following a 6/10 mile route around town, complete a burpee at each light post.

    Hells Half Mile Pain Roulette – Same route as above. At each light alternate between 10 merkins and 10 v-ups.

    Compounding Four Corners – Corner 1 10 Squats, Corner 2 10 Merkins, Corner 3 10 WWII, Corner 4 10 Burpees. Hit each corner on the way out and back. At each corner escalate or deescalate exercises as well.

    COT: Numberama, Namerama, YHC took us out.

    Moleskin: YHC has been talking about this for months. There’s always a reason to start something later, to plan a little better and what not. There’s also a place for action. When doing some headlocking I don’t want to say “I’m gonna start this soon”, I will be saying “join me, rain or shine”.

    The AO is freaking awesome and I can’t wait to explore this place a little more. The important thing was to start.

    Dig a little deeper and get it all out.

    Your pal,

    Hardywood

  • horseshoe pt 2

    COP — 1 good burpee, cherry pickers, russian soldiers, 2 good burpees,LBC’s, SSH, side reaches, 5 good burpees

    Lucky Horseshoe– bear crawl short lengths, run long lengths

    Lap 1 – Merkins
    Lap 2 – Merkins, WW2
    Lap 3 – merkins, ww2’s dips
    Lap 4 – merkins, ww2, dips, american hammers
    Lap 5 –merkins, ww2, dips, am ham, squats
    Lap 6 – ww2, dips, am ham, squats
    Lap 7 – dips, am ham squats
    Lap 8 – dips, am ham
    Lap 9 – dips
    Lap 10 – Victory Lap

    Great job this morning, gents!! Hard work put in by all. Talk this morning ranged from Yardsale’s son’s college choice of Utah, pandemic discussions, and football among other things. YHC kept everyone dry this morning, which was a plus! SYITG!

  • Running in Place

    A dirty dozen runners came undeterred by the rain to log some miles and be a part of something bigger than themselves.

    Off we went north Westmoreland, west on Monument to Willow Lawn Dr and hang a left. West on Patterson. 4s turn left on Libbie and 5s on St Christopher with both making their way back to Grove to the AO.

    Today’s antics include:

    • Running in place to spin the odometer on the GPS
    • Ways in which one shows their age
    • Schitt$ Creek
    • 6 degrees of separation from Upchuck
    • Challenges with stray dogs

    Hitch Hiker took us out.

  • Do Not Leave the Commonwealth…or Else

    Time for YHC to sleep walk into a Q.  Damn the fartsack.  Time to make sure that there is a strong finish to the week.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB ladder – series of four exercises, starting at 10 reps and moving down to 1, followed by a chaser of 10 lawnmower pulls (each arm)
      • Sumo squat to upright press
      • Curls
      • Flutter press
      • Shoulder press
    • KB ladder – series of two exercises, starting at 10 reps and moving down to 1
      • 2x KB hammers
      • Overhead pulls
    • Mary – reverse crunches
    • Ring of fire – 10 merkins
    • COT with YHC taking us out

    Great work by the PAX today!  Great to see Gypsy back to posting as he continue to recover from toe surgery.  For a second there, I thought he showed up in his PJ pants.  A very comfortable look for our workout warrior.  Also, Blue Moon had his maiden KB voyage, serving as a warm-up to his run.  White Deer made his presence known.  Glad I am not laundering his pants. 

    To all the PAX, continue to stay safe.  Do not leave the Commonwealth of VA if you have upcoming veterinary needs.  God is good all of the time!

    Attila

  • You go left and We will go right

    5 Davillian embraced the suck that was the cold weather to get in their miles.

    We had two groups heading in different directions. Spike and Fannie Mae when left out of the clubhouse and over to Atlee to get in about 5.25 miles.

    The rest of us went right to run the Rutland loop. Corned Beef and YHC finished with the reverse Bojangles loop to get in 4.5 miles. Opus skipped that loop and got in around 3.5 miles

    Cold but good day for a run.

    SPIT ON THAT!!