The Bon Air Bad Boys were at it once again at The FORGE – rolling in 10 deep including Mudslide! The following is a brief summary for your viewing pleasure:
Mosey to the Tennis Courts for Warm-Ups:
Jazzercise, Helicopters, Imperial Walkers, Moroccan Night Clubs, Heels to Heaven, Alabama Prom Dates, HR Merkins, Mario Jumps, Butt Kicks, Karaoke
Mosey to the lower parking lot for Exercise One:
Self Dora with 100 Merkins, 200 Squats, 300 flutter Kicks. Sets were broken up with hill runs – 11 total.
Exercise Two: Ring Around the Toadie
Snuff appeared to call for this in the Forgecast……….then no-showed for the workout. The PAX were pumped.
Frog jump in a clockwise direction around the perimeter of the parking lot.
Mosey to the track via Machismo’s Gate for Exercise Three: Lap around the football field – start at 25% effort, then 50, 75 and 100 for the home stretch.
Exercise Four: 50 Hand Release Merkins on your own.
Just enough time for Exercise Five: Run up Mt. Chaplain, 50 LBC’s at the top. Then back to the flag.
Last Call took us out
Final thoughts: Not exactly planned, but it kind of turned into leg/cardio day. Just in time for the Century Classic! Strong effort by the all the PAX today including ample mumblechatter. Always an honor to lead at the FORGE. Feels like yesterday that I was an FNG at this very location.
Tag: #SOJ
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No Speed Work Today
2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join.
We moseyed back to our vehicles and got the bricks and cindies.
Arm Circles and Taint Ticklers
Then grab the bricks and do some lat raises and arm circles.
Grab the cindies
Calf raises
10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy.
Stiletto Goblet Squats 2 sets of 20
Big Girl Stiletto Goblet Squats (wide stance l) 1 set
Mosey back to the track for some core work
In and outs
Seated bicycles forward and reverse
scrunchy frogs
Boberry led some elbow plank exercise that had to do with a dolphin and JLo or something.
Finish up with a lap around the track and YHC’s leg seemed to feel better.
Very grateful Boberry was willing to audible with me as my leg just didn’t want to cooperate this morning. Good times as always with the Broberry.
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Gimme More Harmonica
A slick and stylish six embarked on yet another trip around the Stony Point fashion park donning the seasons’ hottest rucksacks. Tales from the Ragnar trails were shared by Sable, Purple Rain snuck in the fact that he just turned 40 (no more hate!), and many other stories were shared as we covered roughly 3.25mi in 65 minutes.
April is one of YHC’s favorite months for several important reasons. In no particular order April marks the beginning of baseball season, the month I became a father, and playoff hockey! YHC had the pleasure of sharing with the PAX the headline sweeping through the NHL and the bottom third of the ESPN home page. A beloved group of elderly Korean ladies have been playing the national anthem on harmonicas to open the home playoff games for the LA Kings. The Kings had not lost at home yet and many are beginning to wonder how long they will ride this harmonica-powered freight train.
YHC took us out and over to Eisntein for a bagel and discussion on Rule 6 of Jordan Peterson’s 12 Rules for Life. Always honored to lead such fine men!
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Copyright Infringement Penalties go to Hardywood
3 Beasts from the East in SOJ came together on a perfect 70 and sunny morning. YHC saw the backblast for The Green Mile last week and thought it would be a good one for the Bermuda Boys to try out.
Mosey to the end of the basketball court for the standard warmarama.
Then over to the wall to get it done.
The Thang
5 rounds of the following 5 exercises for one minute all out efforts. Each round concludes with a one minute active recovery / mosey. Exercises:
-Merkins, Bonnie Blair, Donkey Kick, Squat, Plank
This was a great workout, and a great format that can be modified to anything you want it to be. Plus it’s an easy backblast. Always great to catch up with Broadway and Posh!
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Solo, But No Po Po
YHC pulled up to the parking lot at Goyne Park, a little nervous that there may be 5 0 waiting in the lot. Fortunately, the parking lot was empty, but unfortunately, YHC was the only PAX there for Pull-ups and Dips.
Headed over to the jungle gym and did some stretching before a few pull ups. Then some dead hangs for maximum hang time. Then 3 sets of max pull ups.
Next over to the dip bars for a handful of sets of dips.
Back to the monkey bars for another dead hang and set of max pull ups.
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That Sucked
said the Big Herm to the YHC. Handshakes introduced Alamo this workout, today we carried on the tradition only this time with slightly larger blocks.
Mosey lap around the pool for a quick warmup and stretch and got ready for some fun.
Partner up and each team grabs a block. P1 runs to far end of parking lot and back while P2 does an exercise. Move up one parking space and switch. Rinse and repeat until we get to the far end.
5 exercises were Standing Side Bends, Curls, Overhead Press, Squats, Kettlebell Swings
YHC and Futon had a title to defend today, L Woods came out like a thoroughbred and kept the pace steamy at the beginning. A few members of the pax were dressed for winter and after 2 rotations started shedding layers. Lots of draft chat but mumbles were quiet today.
the workout ended and Big Herm let us know it sucked, which means fun was had by all!prayers for FlyBoys neighbor and congrats to the Costanzo family on announcing they are pregnant with their third child.
Until next time fellas!
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Running at Rockwood
When I arrived this morning, there was a guy who I have seen running here trying to join us for a workout. The hard part sometimes is taking that first step to join us. We chatted about his marathon run in Los Angeles, how hills plus other areas are more accessible to train than here, plus future run plans probably later in the year for Richmond. I no doubt run better with someone(cranking out a little over 2 miles in 18:29. I felt good, ready for the main workout with Broadway.
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BroCode
CSAUP training is in full swing and for the third week in a row, MOT hosted 11 studly gentlemen through 4+ miles of brocode running. Lots of mumblechatter. Lots of fun. Thanks Gents!
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Wildcat, MD – Slipping Viagra in YHC’s Qs since 2023
13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle of the night. Some informed that it is due to high testosterone levels, Wildcat fessed up he is slipping Viagra into the water in NewMarket and YHC was giving his M credit for the hard work she puts in to keep up (and by keep it up, I mean her body, not the erection, but I guess I will give her credit there as well). According to the once F3 participant and his M that ran by during the warm up, the following went down:
Ruckers took off hand in hand up Satan’s Hill and throughout New Market neighborhood putting in 2.75 miles of “pure hard rucking…what the ladies like” according to Fandango. Sounds like hard things were the topic of conversation in this group as well!
Warm Up: Mosey to front of the hood and back to the parking lot for various IC exercises – SSH, Ukranian Soldiers, Helicopters, Deadman Hang, Merkins, Freddie Mercuries, Knee to Chest, Roscoe’s Mom
COP 1: Building Satan’s Hill: Grabbed 3 cinder blocks and got in groups of 3 at the bottom of Satan’s Hill. Pointed out the 4 stops along the hill with the final stop being at the top. P1 carries block to stop 1 and performs 15 Overhead Press. Leave the block and return to bottom of the hill. P2 performs ab exercise of choice and P3 performs cardio exercise of choice. Once P1 returned to bottom, P2 takes off to stop 1 and performs exercise, picks block up and proceeds to stop 2 to perform 15 Bicep curls and then returns to bottom of hill. P1 and P3 continue with ab and cardio exercises. Once P2 returned, P3 runs up hill to the block at stop 2 and performs the exercise, proceeds to carry block to stop 3 and perform 15 Skull Crushers then returns to bottom of the hill. Stop 4 consisted of Cindy Swings. Continued the rotation up and back down until blocks returned to the beginning.
COP 2: Lined up going up the hill with all 3 blocks at the bottom. First PAX member starts with Blockees and passes the block x 3 to PAX member uphill from him and then runs to end of the line. Continued this process until all PAX and blocks back in the parking lot. Switched directions facing each time to work both sides of the body as well as exercises to include – Blockees, WW3s and Thrusters.
COP 3: Triple Check – P1 Single Leg Squats on Block, P2 Jerkins and P3 runs to end of the parking lot and back. Ended with 4 burpees each for the Ruckers.
Ruckers returned to join for Numbers, Names, Announcements – CSAUP May 2-3, The Bridge 4/26 and 5/10, Prayer Requests – Prayers for safety/fun during the CSAUP
Thanks for letting me lead this morning fellas. Hope everyone has a blessed day!
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Draft Day!
10 Grown Boys came out to Timberwolf this morning on the best day of the NFL Calendar!
WARMARAMA – Moseyed down to the track for a quick lap and some stretches.
THE THANG – In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2025 F3 Draft, your Q selects…”
Picks reflected QTYs and the PAX revisited each exercise.
- 1st Pick – Run to the cones (~75 yards away) and back.
- 2nd Pick – (2) Burpees
- 3rd Pick – (3) Lt. Dan’s
- 4th Pick – (4) HR Merkins
- 5th Pick – (5) Carolina Dry Docks
- 6th Pick – (6) Bobbly Hurley’s
- 7th Pick – (7) Joe Louis’
- 8th Pick – (8) Jim Braddock’s
- 9th Pick – (9) Crab Cakes
- 10th Pick – (10) Happy Jacks
- 11th Pick – (11) Steve Earle’s
- 12th Pick – (12) Up Downs on YHB’s count
ANNOUNCEMENTS
- CSAUP – Hit up Heist!
PRAYERS/WINS
- WIN/PRAYER – Fly Boy’s neighbor received encouraging news about the liver transplant she needs. Continued prayers.
- WIN – Dr. Scholl’s received good news this week.
- PRAYER – Rudy’s nephew being evaluated for some medical stuff.