Author: Bodo’s

  • Loquacious

    4 of the most chatty HIMs in RVA plus the Q converged at Mary for a 45 minute beatdown. Here’s what happened:

    COP in the parking lot: warmup and stretch. Mosey to Picnic tables

    Picnic Tables: 3 rounds of 3 excercisesx10. Incline Merkins, Dips, Wingnuts. Mosey to field, stopping at trees along the way for Squats.

    Treeline: Lunge 2 trees, Bernie Sanders back 1 tree. At each tree perform 10 merkins, 20 WW2s, 30 squats. Mosey to Pull up bar

    Pull ups: Each man hops up for 5 pulls up, Q calls other excercises while waiting. 2 rounds. Mosey back to flag

    COP: end with circle of fire, ab excercises.

    COT

    NMS: Still dealing with some foot pain, so grabbed the Q to minimize running. only 5 PAX today, but 4 of us talk enough to reach an equivalent of the word count for a Pax of 10. Good times, good laughs, good workout!

  • Live Long & Prosper, Nanu Nanu!

    5 funny guys found their way to Mary this morning, and we commenced a beatdown at 0530. To the disappointment of Oyster, no 4 Corners or 21s were to be found. Here’s what happened:

    Easy jog over to Reveille UMC. In first parking lot, the Q attempted to lead some stretching IC but the group never stopped talking. Mosey to pavillion.

    Every man grabs a picnic table:

    Excercise 1: Marios. Box Jump up to bench. Then box jump up to table top. Step down to the other side all the way to the ground. That’s 1 rep. 3 sets of 10.

    Exercise 2: Wing Nuts. Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence.  3 sets of 10 IC.

    Excercise 3: Dips on the bench. 3 sets of 10 IC.

    Dora: P1 runs to wall and back, P2 performs excercises

    100 Merkins / 200 Squats / 300 LBCs

    Mosey to Kingsway

    Little Lindsay: 10 Jumpsquats, run to end of first median, 30 Mtn Climbers 2x. Run back, increase/decrease by 10.

    Mosey up Kingsway, stop at each median for 5 burpees

    COP : Back at the flag, Circle up and each man calls a set of ab exercises, 10 reps IC.

    YHC took us out.

    NMS: Great field trip today. So much chatting!! Topics included: the heaviness and speed of EVs, humiliating public speaking moments, Small chapels made for squirrels to have church services, ripping pants, small dogs with small legs, and the perspective that being in space brings to one’s personal life and our collective existence. Nanu nanu!

  • The Tax Scourge

    Four Fine Fellows found their way to the finest and cheapest country club in the near West End. OBT and Hitch got some pre-laps in, but once we were all gathered we jumped right in:

    Tabata 1:  Goblet Squats / Imperial Walkers

    Run a Lap!

    Tabata 2: Kettle bell Swing / Overhead Press

    Run a Lap

    Tabata 3: Alternating Lunge Pass unders

    Run a Lap

    Tabata 4: Bent Over Alternating Rows

    Run a Lap

    Tabta 5: Tricept / Curls

    Run a lap

    Tabata 6: Ab work

    Run 2 Laps!

    Numberama, Namerama, YHC took us out

    YHC: lots of mumblechatter this morning about the complexity of US Tax Law, how to best do your taxes, what counts as a fair deduction, and whether Hitch can write off the time spend creating Porta Dash.

  • The Daring Defecator

    2 mighty men — no actually, 3 men! … no wait 4 men! — joined up for an early morning adventure at 45MOM. All of us were in shorts and t-shirts, except Hitch, who was dressed like we were in upper Canada. Here’s what happened:

    COP on the corner of Grove and Commonwealth.

    Lindsay: 30 Dips at the picnic tables, 10 jump squats at the school entrance, and so on. Mosey to field.

    10 Tree Commandments: Mosey bro code style from tree to tree, stop at each one for a set of exercises called by the Q.
    Tree 1 → 10 merkins
    Tree 2 → 20 squats
    Tree 3 → 30 flutter kicks IC
    Tree 4 → 40 mountain climbers IC
    Tree 5 → 50 LBCs
    Tree 6 → 40 mountain climbers IC
    Tree 7 → 30 flutter kicks IC
    Tree 8 → 20 squats
    Tree 9 → 10 merkins
    Tree 10 → 10 burpees

    Mosey to tennis courts

    Dora: 100 Merkins / 200 Monkey Humpers / 300 Invisible Jump ropes. Mosey back to the flag

    COP: American Hammers and Freddie Mercuries IC

    COT: Numberama, Namerama, YHC took us out

    NMS: Hitch joined us 5 min late, then Last Time happened to be running by and we roped him in to join us. Lots of talk about Hitch’s recent entrepreneurial initiatives, including ways to monetize/amplify the PortaDash app — including nicknames, badges, platinum level buy-ins. All this devolved into personal defecation stories. SYITG

  • Ice Ice Baby

    7 Champions of the Darkness decided to forego the 5:30 Zing Fit bodypump class and gather in the icy gloom of Mary. Due to conditions, the Pax stayed under the pavilion for the entire 45 minutes. According to the penguins skittering by on the adjacent tundra, here’s what happened:

    COP: quick warm up to keep us moving

    10 minutes EMOM

    • odd minutes (1,3,5…): 20 squats. 10 merkins. Jog in place for rest of minute.
    • even minutes (2,4,6…). 30 Mtn climbers, 20 SSHs, shadow box for the rest of minute.

    Partner Heater

    • Round 1: P1 20 lunges, P2, wall sit. flip flop. 3x
    • Round 2: P1 15 Hand release merkins, P2 High knees. flip flop 3x
    • Round 3: P1: 20 SSHs, P2 shoulder taps. flip flop. 3x

    Tabata. 20 seconds on, 10 seconds rest. 8 rounds

    • Burpees, Squat Jumps, Mt Climbers, SSHs, Burpees, Squat Jumps, Mt Climbers, SSHs

    10 count rest, Repeat Tabata .

    Mary COP: each PAX leads an ab excercise IC.

    final minute: Up Downs.

    Numberama, Namerama, YHC took us out

    NMS: Awesome to have 7 of us out this morning. Lots of Q heckling but I managed to divert it to other Pax members, mostly Faceplant. Lots of disappointment that I didn’t provide coffee and butt warmers, but you’ll get over it.

    Thanks for coming out guys!! SYITG

  • Just the Two of Us

    Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

    We managed to keep relatively warm and got some good work in, as well as some good conversation.

    SYITG

  • Cold Hands, Warm Hearts

    Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

    COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

    Tree Ladder: Run as group from tree to tree and perform exercises together.

    • Tree 1: 10 Merkins IC
    • Tree 2: 20 Squats IC
    • Tree 3: 30 Flutter Kicks IC
    • Tree 4: 40 Mtn Climbers IC
    • Tree 5: 50 LBCs IC
    • Tree 6: 40 2x Mtn Climbers OYO
    • Tree 7: 30 2x Flutter Kicks OYO
    • Tree 8: 20 Squats IC
    • Tree 9: 10 Merkins IC

    Dora: At the tennis courts, break into pairs for a Dora

    • 100 Merkins
    • 150 LBCs
    • 200 SSHs.

    The Block

    4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

    • Round 1: 4 mins AMRAP. Easy pace
    • Round 2: 3 mins AMRAP. increase intensity 20%
    • Round 3: 2 mins. AMRAP. increase intensity another 20%
    • Round 1: 1 min AMRAP. Everything you’ve got!

    Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

    Numberama, Namerama, YHC took us out.

    NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

  • Monday Vibes

    Six Monday marauders attacked the new week with gusto. Abiding by the strict rules of SCCC etiquette, the workout commenced after a brief warm up as follows:

    6 cyles of 8-round Tabata, with a running lap between each one

    • Round 1: Goblet Squat + Overhead Press
    • Round 2: Kettlebell Swings + Romanian Dead lifts
    • Round 3: Alternating Lunge Pass-Unders + Uneven Lunge Squats
    • Round 4: Alernating Rows
    • Round 5: Overhead Tricep Press + Curls
    • Round 6: 8 rounds of Mary

    After last round, 2 laps around the track.

    Namerama, Numberama, YHC took us out

    NMS: Conversation topics this morning including skiing with Gwyneth Paltro, getting tattoos while drunk/high, and bankrupting Porta-Potty companies. Always a good time.

    SYITG!

  • The Fish Wrap Mixtape

    A thoroughly biblical number of twelve mighty men converged at Mary for a Bodos beatdown. The mockery was in plentiful abundance today, but the Q persisted. Here’s what happened:

    COP on the blacktop: standard warmup. Imperial Walkers, Ukranian Soldiers, SSHs, etc etc

    The Body Factory: Run a lap around blacktop as a pax, then commence the following as a group:
    – 20 Merkins
    – 20 Jump Squats
    – 20 WW2s
    – 20 Single Leg Deadlifts (10 each leg)
    – 10 Burpees
    Rinse and repeat 4x.

    Triple Check: on the farside of the tennis courts, groups of 3. P1: Wall sit on the fence // P2: LBCs // P3: Run to monkey bars, 5 pull ups, run back.

    Mosey back to the flag

    5 minutes of Mary: American Hammers 25xIC, Freddie Mercuries 25xIC, Flutter Kicks 25x IC, LBCs 10xIC.

    Numberama, Namerama, YHC took us out.

    NMS: Welcome Fish Wrap! Or Fish rap? Or Phish (w)rap? Great to have an old friend come out as an FNG and a big crowd to welcome him today. Some 2ndF with Coffee in the parking lot was excellent. Grateful for this group and the very best way to start the day. SYITG

  • Coupon Triple Triple Surprise

    10 Gentlemen of the Gloom converged at Mary to start our Thursday in the very best way. After checking for the nearest emergency toilet options using Hitch’s new app, we launched forth at 0530. On the way to the COP, we stopped by YHC’s car to pick up some coupons.

    COP: Deadman hang, DQs, Imperial Walkers, Ukranian Soldiers, etc.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Lunge pass throughs, P2 overhead press, P3 run to the fence, Bernie back // Round 2: P1 Goblet Squats, P2 Kettle bell swing, P3 karaoke to the fence and back. //Round 3: P1 – alternate rows 10x P2- Bench press, P3- bear crawl half way to the fence, run to the fence and back. Deposit the coupons on the way back to the flag.

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, Flutter Kicks 25xIC. End with 10 burpees OYO and some stretching.

    Numberama, Namerama, YHC took us out.

    NMS: Coupons are a rare sighting at 45MOM. Not all were happy to see them today, but it was good to get some solid strength work in. Great groupings and perfect temp.

    SYITG