13 strong at No Toll for some exercise and invigorating male community leadership. Here is a brief summary for your viewing pleasure:
Mosey to the back parking lot for Warm-Up:
Jazzercise, Bruce Lee Punches, Ukranian Soldiers, Australian Snow Angels, Alabama Prom Dates, Freddy Mercuries
Across the parking lot: Mario Jumps, Mummy Kicks, High Knees, Butt Kicks, Hoppin’ Hillbillies, Open the Gate, No Cheat Broad Jumps
to the Pavilion for Exercise One: Circuit Runs – stops included the first gate, “the bridge”, and the flag.
Round One: 25 merkins, 25 WWII’s, 25 Bobby Hurley’s – run back
Round Two: 50 Heels to Heaven, 50 Carolina Dry Docks, 50 jump squats – run back
Round Three: 75 Flutter Kicks, 75 LBC’s, 75 Shoulder Taps – run back
Round Four: 100 can’t remembers, 100 Side Straddle Hops, 100 Monkey Humpers – run back
Exercise Two: Crab Walk across the grass field.
Mosey back to the flag for Numbers/Names/ Announcements/Prayer Requests
YHC took us out
Final thoughts – It was a homecoming of sorts for YHC as I realized I hadn’t Q’d No Toll in almost 3 years. Strange considering it is the closest AO to my house. The PAX did an amazing job, despite some initial grumbling about running. The running was actually pretty effective in curbing the Chatty Kathy’s in the group. Doozy was the hero we all needed, lighting the path back to the pavilion. Strong effort by all.
SYITG
Author: Chaplain
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A Wise Man Once Said: Set the Bar Low, and Always Run it Back
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Road Renegades
With busy upcoming weekends, Draper and I decided to knock out a long(er) run as the Richmond Half draws near. We launched at 5am from No Toll and explored the various surrounding neighborhoods. Finished off with a lap around Johnston-Willis Hospital and the Lowes Parking Lot. Total distance was 9.2 miles.
Post-run survey seems to indicate that a good time was had by all. The backblast title refers to us pulling up in identical Jeep Renegades. – crazy.
SYITG -
The Lab
With only 2 PAX on hand – it was a great night to try some new routines. The following is a brief summary for your viewing pleasure.
Mosey around the church and circle up for warmup: various exercises and we bagged the cadence.
Exercise one: Off Campus Tour
We made the semi-dangerous sprint across Parham Road. Through the neighborhood stopped at every mailbox for 2 burpees. 2 merkins at every minivan or SUV. On the way back switched to WWII’s and HR merkins. Got some curious glances from the locals. Ran back to WEAG.
With 15 minutes left it was experimentation time. Lots of Slack comments about 16 count exercises. So we decided to develop a new 24 count option. It will take some practice – and should be unveiled at an AO in the future. Name possibilities included Admiral ChapHards and Double Dozens. Might have to work on that.
Overall a great time was had by all.
SYITG -
Make Sure You Go Through the Tunnel
We finally had a cold morning! For YHC, this represents ideal running conditions. After speeding into the parking lot at the last minute and providing the route – we were off.
Down Mt Midlo
Take the Staircase onto the path by the pond
Through Midlothian Mines Park
Up the Hill, take a left (or right) at the main road
Find your way back however you want.
At 6:15, everyone was accounted for.
Numbers/Names/Announcements/Prayer Requests
Final Thoughts: This was my first time leading MOT – we seem to have a nice core group that has risen from the ashes of Source of Truth. It sounds like we are going to have a strong turnout for the Marathon/Half Marathon next month.
SYITG -
Freed to Lead No One
YHC started running at 515 with the goal of picking up some runners and Ruckers at 6am. The F3 parking area appeared to be empty, so I pushed on for 9 miles total. Had to say hello and bounce as Purple Rain and company arrived for the bootcamp. Sorry I missed it! -
The Mysterious Case of the Phantom Q Sheet
Confusion abounded as 13 men expected either a Chaplain or Machismo Q……….But the Dark Lord was able to use the power of the Forgecast to seize control. It was time to put in some work.
Slaughter start on the Grassy Knolls. Bear Crawl up, Lunge across the top, run down.
Warm Up: Side Straddle Hops, Ukranian Soldiers, Arm Circles, Shoulder Taps, Freddy Mercuries,
to the Curb for: Butt Kicks, Knee Pulls, Bernie Sanders, Mummy Kicks, Open the Gates, Mario Jumps, etc.
Mosey to the HIll for Exercise One: Mega Crabs
Not to be confused with Super Crabs – this is a 24 count exercise that involves 10 count crab walks, 2 crab cakes, and two hand release merkins. Repeat and make your way down the hill.
Exercise Two: Indigenous People’s Run
Run around the lower parking lots, stopping whenever it was my turn to sprint for Ab Exercises: 50 LBC’s, 25 Boxing Cockroaches, 100 Alabama Prom Dates, 30 Heels to Heaven.
Exercise Three: Triple Check
Balls to the Wall, Bobby Hurley’s, run down the stairs and up the hill.
Exercise Four: Mount Monkey Hump
From the base of Mt. Chaplain: 10 Monkey Humpers in the parking lot. Increase by 10 at each parking lot as you make your way to the summit. Maxed out at 60.
Back to the Flag just as time expired.
Numbers/Names/Announcements/Prayer Requests (Last Call’s Friend)
YHC took us out
Final Thoughts: Initially thought I was being pranked as Machismo had reportedly signed up for the Q. Looking forward to see what he has in store next week. Strong work by the PAX who appeared to embrace the Mega Crabs and other offerings. As is typical, lots of juvenile humor surrounding the ADP’s and Monkey Humpers. The attractive female manning the school security cameras will never be the same again.
SYITG -
Never Trust a Big Butt and Smile
Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:
Mosey to the port-o-john area for Warm Up:
Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.
Mosey back towards the flag and grab the Kbells
Exercise One: Self Dora
100 curls – run after each set of 25
200 squats – run after each set of 50
200 LBC’s – run after each set of 50
Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:
Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.
Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.Back to the Flag for Numbers/Names/Announcements/Prayer requests
YHC took us out
Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.
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Pre-Party
House Party and I knocked out a run before the newly minted “Twin Team Lounge” opened for business. We stuck to our normal Robious Road Corridor route. HP was able to offer some excellent advice on dealing with some complex extended family issues – much appreciated! Made it back just in time for Last Call’s epic workout.
SYITG -
B Dub Run Club
Everyone’s favorite running duo hit the streets prior to Honeymoon’s legendary 1000th workout. We did our usual flat and fast route past James River High School and up Robious Road. Great conversation about housing for registered sex offenders and other fascinating topics. House Party took one for the team on the spider web front. We made back just as the Twin Team crowd was gathering………..A good time was had by all.
SYITG -
4 or 5 Finger Death Punch
6 running enthusiasts hit the streets of the Bettie Weaver/James River HS Complex for the latest rendition of River Run. The following is a very brief summary for your viewing pleasure.
Off the main road, complete 4 or 5 out and backs (fingers). Left past the High School, turn around at Robious and back. Straight into Robious Landing Park – run to the river and loop through the parking lot and back. Left into Tarrington – straight until the road ends at a roundabout; circle back. Left on Forgot Name of Road, turn around at the end of the cul-de-sac and back. 5 milers added in the road directly across from the start – run to the end and run back. Mileage seemed a bit short so we added on a loop around the school at the end. Bullseye and Wedding Singer ran up to Robious and back.
Final Thoughts: Had a great time running with my 2.0’s and the other PAX. It is very dark in Robious Landing park and headlamps are recommended – luckily we had Doozy lighting the way. Nice cool weather made for a great morning.
SYITG