Tag: Broga

  • The message on the window

    6 HIMs came out to Timberwolf this morning, 3 chose rucking and 3 chose the bootcamp. It was foggy, humid, and a lot of running, but we got it done. The Q was not claimed, so we did a little hot potato full of triple checks!

    Round 1

    Triple check by Tzatziki: Merkins, squats, and the runner to the curb

    Triple check by Woodsman : Dips, toe taps, and the runner to the light pole

    Triple check by Mudslide: Lieutenant Dans, inchworms (with a merkin), and the runner to light pole

    Round 2

    Triple check by Tzatziki: Flutter kicks, LBCs, and the runner to the curb

    Triple check by Woodsman: SSH, Firecrackers, and the runner up the hill

    Not enough time for a second Triple check by Mudslide, so he took us out with some Broga in the rain.

    We met back up with the ruckers (TSG, Crabgrass, and FlyBoy) as time expired and TSG took us out. Timberwolf has been light the past two weeks but happy to be there and start the day off right!

  • Warmer Than Expected

    Four yogis emerged for an early morning routine with good coverage across a range of movements. It was certainly warmer than expected.

  • Hitch the new Handshake?

    Six Booters and a single stroller enjoyed the glorious tuckahoe morning for a beatdown for the ages. The Pax anxiously awaited for the timely arrival of little blue only to be welcomed by the sign of the silver sedan of Hitch coming in hot. Most of the intrepid travelers set off while Kubota wandered aimlessly likely egging houses and leaving flaming bags of feces (possibly his own) on the enchanted Tuckahoe stoops. For us more cultured souls, here is how things went down.

    Mosey around the parking lot and into Henrico’s smallest but finest park for introductions, salutations and disclaimers. YHC declared this beatdown would be a numberless episode with all exercises done in conversation without need for reps or responsibilities. Warm ups included, all on your own, DQ’s, Dead Man Hang, Imperial Walkers (maybe) along with some minor broga.

    Mosey over to Country Squire for some mailbox roulette. Merkins for the left sided mailboxes, WWII’s on the right. All done brocode style with YHC determining when to switch exercises.

    At the intersection of Country Squire and Ridge we partner up in odd numbered groups. Timer runs up the hill to the first reflective sign on the right and returns to find other performing squats and shoulder taps. Rotate a few more times.

    Slowsy up the hill as a group performing lunges, high knees walks, reverse lunge and finally mosey to the tip of the triangle park. Observing various landscaping features along the way the seemed like good bathing options to some.

    At the triangle we grouped again. Timer runs to the traffic light and returns to find partner performing various ab centric exercises. These included LBC’s, Flutters, APD’s and Freddie Mercuries.

    Slowsy into the park for some broga including pigeon and shavasana. BTTVF to meet up with Kubota. Names, no numbers, Prayers, Announcements. YHC took us out.

    Prayers/Announcements: Fireman Ed and Roger Roger as the work thru various health issues. Neighbors and friends that have lost employment recently. Chili Cook Off at El Woods casa. Centurian run/ruck. See Slack

    NMS: YHC had no idea what he was going to do today. A casual beatdown with plenty of conversation and broga was just what YHC needed after a hectic week. Sorry for the late backblast but it has been one of those days. Great mumblechatter of various topics including honeymoons, swim attire, travel plans among other topics. No verbal assaults from the neighborhood but plenty of decor open for comment. Thank you fellas for the opportunity to lead. Always enjoy this group of lads.

  • Conversational Broga

    2 insomniacs pulled out their sponsored Broga gear to welcome the warmer tides of spring. Introductions and salutations were upfront with good stretch session that emphasized the shoulders, neck, back, hips and glutes. Shorter shavasana then planned as the breeze created a bit of a nip.

    Always enjoy the conversation with Hutton making the effort to answer the bat signal. Great way to catch up on life. Thanks for the comradery.

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • Broga Ménage à Trois

    3 gathered for Broga. Some new moves, some old moves, good times.

    We learned that Last Call gives his best effort when he’ll never remember what happened.

    Announcements – none

    Prayer requests – none

    Until next time….

  • Late HC

    YHC committed to a dry 65 degree broga post UpChuck’s bedtime, but the pull of the shavasana was too strong. Warriors, Cats, Cows, Scorpions, Cobras, Pigeons, Dogs, and many more were displayed.

  • Legs Burned, Arms Shaken, Pride Shattered: My First VQ

    9 brave HIMs peeled themselves out of bed on a soggy Friday morning to support my VQ. After a quick mosey down to Old One Hundred, we circled back up for the mission of F3 & a quick disclaimer that I have no idea what I’m doing and not to hurt yourself. That’s when the fun began.

    Warmarama: Terminology and cadence was a little shaky, but we got through it with limited commentary from the gallery

    • Side straddle hops 10x
    • Sun Gods 10x forward 10x backward (Sun gods)
    • Washing Machine 10x
    • Don Quixote 10x
    • Squats 10x
    • Shoulder Taps 10x

    I was supposed to do 10 Outlaws and 10 Flutter kicks, but my nerves decided to abandon all preparation. Also, my hesitation—and a fear of angering the guys by getting too wet too soon—won out in the end.

    The Thang 1: The Leg Dora

    We kicked things off with a Dora-style partner workout, but with a twist, all legs.

    • 100 Ukranian Solders (I called it Frankenstein’s, Heist said these must be Alabama terms)
    • 200 Side Straddle Hops (I said side hops, but didn’t realize they misunderstood my southern mumble until halfway back from my run. I just kept my mouth shut, plus I was breathing too hard to say anything. Not a good look coming from the Q on the second leg)
    • 300 Squats

    Thang 2: Dark and Dank Arm Burner

    • Moseyed down to the rock pile to grab a rock big enough to make you work, but small enough to run with. Probably not the safest idea to run down a dirt trail in pitch black, but we did so anyway. Heist reminded everyone to watch their step. But what he really meant was this is bad idea. After quickly realizing it was going to be much harder than planned, the Q juice started to flow. Here’s how it went. Run to first stop (Gazebo) 20 curls OYO, run to second stop (opening in trail) 20 overhead press OYO, run to third stop (Trail meets fire road) 20 tri-extensions OYO, to the back cul-de-sac for 20 Saltshakers OYO. Ran it back to with 10 reps at each stop. Ended at rock pile with 5 reps of each exercise.

    Thang 3: The Not So Bermuda Triangle/ Triple Check

    • Moseyed over to the bottom of Satan’s Hill. Got in groups of 3s. After explaining the exercise and several confused looks, everyone seemed to catch on quickly.
    • 1 person on Bermuda Triangle, but instead of a triangle, straight up Satan’s Hill; 1 Burpee at first stop, bear crawl to second stop, 2 burpees at second stop, lunge to third stop, 3 burpees at third stop with a run to end and back to tag a partner
    • Partners 2 & 3 performed flutter kicks and LBCs until the other returned from Bermuda.

    The final 3 minutes of the workout were reserved for Broga—led by Mudslide, because someone needs to save us from muscle failure. Finished up Broga in the Happy Baby Pose because Futon insisted.

    CoT: Tried starting announcements and wins right of the bat, but Wildcat was quick to remind me that the count and names came first.

    Announcements:

    • Chili Cook Off- November 26th 3-6pm. Sign up!
    • The Bridge November 30th
    • DTH B-Day Q at Rock n Roll- Lets show out!
    • DTH upcoming Mission Trip to Papua New Guinea- passed out cards with information on how to help. Ask DTH for info.

    Prayer Requests:

    • Futons Mother-in-Law battling Stage 4 cancer
    • TSG’s Father-in-Law had a mini stroke- going for tests at cardiologist this week
    • Heist’s Man cold

    Thoughts: Shout out to everyone who showed up to support my VQ, but more importantly, thank you for bringing me into F3 and allowing me to lead such a strong group of men. I really look forward to continuing to grow as a man with the support of F3.