Tag: The Iron Bridge

Goyne Park

  • POOL BOY VQ

    9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ.

    WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers.

    From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and crawl bear back down 10 times. Quick mosey to the cow pasture for an triple set; rifle carry a Cindy to the tree and sprint back or vice versa depending where the Cindy was dropped for the timer, LBC’s and American hammers. From here the WILD PAX went feral and chased the county truck out of the park. Another triple set because I’m extremely original. Jerkins/pull ups, dips, and timer was running to the electrical box near the basketball court. As I’m still learning this is when Elvis showed up, someone mentioned porta john tipping and it turned into a jackass episode. Needless to say payback will be coming in some undetermined form. At this point i realized I underestimated time and and went to improvising with the help of the PAX. A variety of picnic bench activities to one last mosey around the parking lot. a few Broad jumps BTTF. Ring of fire pushups into a mini broga sesh to finish up THE LONGEST BOOTCAMP YET.

    COT:

    9 HIM’s

    Names and numbers

    Announcements and Prayers

    Holy water tomorrow come on out and bring a kettlebell or dumbbell if you can.

    Lots of events going on check Slack for the details

    Prayers for Big Rig’s family members health, prayers for Heist and Choo Choo in there safe travels, prayers for my M’s grandfather who is currently headed to VCU.

    Less than 2 months and 26 posts I can’t thank all of you enough for the inspiration, motivation and support that everyone has to offer. This group continues to push me and I am truly Thankful. A few days ago i read the story of Cardinal, an F3 brother who lost his life last year. His story was a little unsettling right before my VQ, but I wanted to bring honor to his story and legacy. Be Thankful for everyday and live life to the fullest.

  • The Long Winding Bridge to Discomfortown

    If you decide to Q at Iron Bridge, you gotta bring your A game. The Bermuda Boys push themselves and are always up for some challenging exercises. With that in mind, here is a brief summary of today’s workout for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Side Straddle Hops, Ukranian Soldiers, Suzanne Somers, Mummy Kicks, West Virginia Prom Dates, might have missed a couple.
    On the baseline: Mario Jumps, Karaoke, Butt Kicks, Knee Pulls

    Exercise One: Variable Exercises along the length of the basketball courts:

    Lt. Hillbillies, Murder Gorillas, Jumping Herpees, Flying Monkey Humpers, WWII Crawlbears, Polar Bears, No Cheat Broad Jumps, Crabwalk with Crabcakes.

    Mosey to the Playground for Exercise Two: Muscleman Circuit
    10 pull ups, 25 Incline Merkins, 50 dips, 100 pickle pounders in elbow plank

    Mosey back towards the flag for Exercise Three; Triple Check
    -Curls with Cindy, Squats with Cindy, runner goes across the field to the big tree and back

    Exercise 4: Ab Enhancer:
    25 WWII’s, 50 Pole Smokers, 75 flutter kicks, 100 American Hammers

    Exercise 5: 7’s
    -included Bobby Hurley’s and Chuck Norris Merkins
    Bear Crawl up the hill, Crabwalk down

    Back the flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Excellent job by the PAX in some extremely tough conditions! These guys were really pushing themselves this morning. Mumblechatter seemed to die down as the workout progressed, but we still got Hardywood storytelling about a youth retreat. Also, Florence came through with the “We do this in the barn all the time” line during Flying Monkey Humpers – classic. But the best part of the workout was Pool Boy’s testimony during COT. As always, it was an honor to lead.

    SYITG

  • Mudslide…..Southside

    It ended up being the same 3 from broga that followed up with today’s session(my first on a Saturday there). Last week….16 at the Iron Bridge, 8 at Rock and Roll. This week talk about a flip(24 at Rock and Roll versus 3). My mind came in with a plan A and B, today was plan A

    A little run around including shuffles around the posts near the play area then to the circle for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCs, then a stretch knee to chest each side). A short run up to the little pavilion for a triple check(Tricep Dips, Step-ups, run to the little fence and back). After that made our way to the pull up area where we did 4 rounds: pacer did 6 pullups, other exercises deep squats to the bench, plank walks on the beam. After that a lap on the dirt track, then made our way to the football field

    Time to get brutal…a nasty prostitute 4 corners: 10 diamond merkins, 20 plank jacks, 30 jump squats, 40 burpees. We were pushing hard, State Farm and I said the shirt is coming off. After that, some 50 yard pairs: walking lunges/bear crawls, bernies/regular run, regular run with cross jacks/side shuffles. Time was getting short, enough for one final triple check(with a small frog as a fan watching us): toe taps, side plank dips and run up the hill and back.

    Back to the flag for a final dead man hang, finish then numbers, names prayer lead by YHC to close out the session. I enjoyed being there, a lot more to have available plus there are spots I will use in due time. Check Slack for announcements the convergence upcoming on the 4th, homegrown half/10k 8/3(I believe I will be doing the 10k),

    Right now, I have the strength but the muscle endurance is not there. I saw something and working towards a goal: 100 Merkins, 100 squats, 20 pull ups (non stop). I am starting out small little by little working up but in 3-4 months time(will get it). The next time whether at Rock and Roll or Iron Bridge, I have a workout that will get us all…. Called the Road Warrior 5 different exercises totaling 750 reps. Have a good one and those coming to the convergence, see you there

  • The Iron Bridge Kickoff – Partner stuff edition

    16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things…

    WARMARAMA

    • Mosy to bball court
    • Intro, disclaimer, fng, inaugural kickoff
    • Ssh plus 1 footed
    • Imperial Walkers
    • Willie Mays Hays
    • Helis
    • Plank – Mission, Credo, Principles 
    • Nolan Ryan’s

    THE THANG

    • COP 1 -Songarama – Tubthumping (“I get knocked down”)
      • Lunge the exterior of the court
      • 1 burpee at “I get knocked down”
      • Nasty
    • COP 2 – Indigenous Curb Crawl
      • PAX in the back does 5 groiners – runs to the front
      • 1 loop going left
      • Recover
      • 1 loop to the right
    • COP 3 – Pullup mini-Dora
      • Partners do 100 Pullups or Jerkins
      • Timer runs to junction box
    • Mosy to Gazebo – short breathing break in the shade
    • COP 4 – Weird Partner Stuff
      • Wheelbarrow Merkins
      • Wheelbarrow Partner Rows (Downhill from here)
      • Booyah Merkins
      • Back to Back Flutter kicks (physics did not seem to work on this one)
      • PAX complaining earned them a mosy over to the hot blacktop 🙂
    • COP 5 – Group Relay
      • Group Runs to a given point – first PAX back calls an XO
      • Once 6 is in – YHC leads 5 reps in Cadence
      • Round 1 – Run to hill, bernie, return, Diamond Sit-ups
      • Round 2 – Run top of hill, crawl bear down, return, Plank Jax
      • Round 3 – Run to stadium stairs, up and down, return, LBC’s
      • The heat was raging at this point…
    • COP 6 – Polesmoker mini Dora
      • 100 Polesmokers
      • 200 Pole Squats
    • MBTTF
    • Names, Numbers
    • FNG’s!
      • Welcome Snowbunny and Choo Choo! Antoine (Snowbunny) had a great story about some intoxicated snow angels on a ski trip. Donald (Choo Choo) works for the railroad. Choo Choo made it to the ruck as well! These guys absolutely crushed it. Can’t wait to get them back again.
    • Announcements
      • Convergence
      • Wildcat Bday Q at Alamo Monday
    • Prayers
      • Pool Boy friend Timmy for healing. Rodeo Clown for job search
    • Iced coffee on the tailgate! Delish.

    NMS

    I can’t thank everyone enough for making the trek down to the kickoff. Big shout out to Posh for getting all the online stuff setup and helping plant this new AO with me. Thanks also to Florence for his leadership and guidance on planting a new AO. I am so honored to lead such a group of BAMF’s (Badass Mother F**rs) – you guys never cease to amaze me with your grit and leadership. SYITG!

    -State Farm