Author: Corned Beef

  • Gloom Daylight

    Weather forecast showed a nice cool morning for this first Saturday where we should have some morning light for most of the workout. We had an FNG and someone from NOVA for this morning and here is what went down:

    COP

    We mosey to the 1st crop circle to scoop up some potential latecomers as there is the Richmond Marathon, 1/2 marathon and 8k happening today. We start with 20 SSH, 10 DQ’s (in Spanish), 10 Russian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 armcircles 10 small 5 big, reverso, 20 4ct American Hammers, 10 4ct LBC’s, 10 Scorpions, 20 merkins. We are ready to roll.

    THANG

    We do a long mosey to the Cage for a partner routine. Partner 1 (P1) – Runs to hydrant and back as the timer and P2 – performs 5 pullups, 10 merkins and 15 squats. We flap jack this 3 times.

    We then mosey to Ha’ penny stage and pick up a coupon, partner up with different partner. For this routine P1- touches 5 trees as the timer while P2 performs curls with coupon. Then P1 Curls while P2 touches 5 trees. The second round P1 performs sit up press with coupon while P2 touches 5 trees, rotate then for the last rotation we perform Kettle bell swings with coupon.

    Daylight has arrived and we mosey past the cage and down the hill to the Pipe loop. We divide into groups of 3 for a triple check and P1-runs the loop as the timer, P2- performs LBC’s and P3 lunges. When P1 returns to LBC’s, P2 – Lunges and P3 runs the loop. When P3 returns to LBC’s, P1 – Lunges and P2 runs loop. We repeat this rotation two more times for a triple check.

    We then begin to mosey back to flag going on the road by the nickel bridge. During the return we perform 10 merkins as light pole, sprint to the second light pole perform 20 merkins, walk to next light pole 10 merkins, sprint to next pole for 20 merkins, walk to next pole perform 10 merkins Bernie Saunders to next pole perform 15 merkins. We then mosey to the flag.

    COP

    Numberama and Namerama. We welcome Ross Wydowski FNG(Captain Obvious). We had a prayer request for Hitchhiker’s Father-in-Law who has COVID-19 and Marv’s Father who is in the hospital. YHC took us out in Prayer.

    Have a great weekend gents as it was an honor to lead this morning. Cheers…CB.

  • Opus…No Opus

    YHC was contacted by Phonics to set up the Tomato Run Time trial site where we have hill repeats as it has been awhile since we have had a morning run at this special location. Here is what went down:

    YHC shows up, then Phonics and we were expecting Opus as he had the suggestion for this event this morning…so @ 5:31 we left for the hill workout location. This route is perfect in that you get about 1 mile warm up and start at the top of the hill right after you cross I-95 and take a left on Village View Parkway(this is the hill) we ran this loop 4 times then moseyed back to the parking lot for a cool down from the hill grind run. This was 4 miles this morning and see map below:

    Numberama, Namerama and Phonic took us out in Prayer.

    This was a great cool morning for a run, SYITG, Cheers…CB!

  • Tomato Easy Run

    YHC was planning an easy slow paced run in preparation for the weekend Capital Trail race and see the route below. This was mostly flat and had fun catching up with Trout and Opus on this 4.14 mile run.

    Numberama, Namerama, Opus took us out in prayer.

  • Merkin Time @ Punisher

    With the November Merkin Monthly challenge kicking off today, YHC thought it fitting to ensure we had a healthy dose to get anyone on this challenge off to a nice start.

    We mosey from the flag to the side yard of the school facing Laburnum Ave and circle up for the COP.

    COP

    We start with 15 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 Helicopters, 20 4ct American Hammers, 10 LBC’s and 20 merkins. YHC requested that Chum Bucket track the Merkin counts throughout the work out and we will finalize the count at the end of our workout today.

    THANG

    With 6 in the PAX this sets up for 2 teams of 3 for a triple check. Partner 1(P1) – runs lap as the timer, P2 – performs Donkey kicks (on the last rotation, we perform 10 DK’s then wall sit for a 10 count, then 10 Dk’s and wall sit we flap jack this until the runner returns) and P3 performs 50 merkins. Each person rotates the stations and we perform each exercise 3 times to complete the triple check.

    We then mosey to the COP place and YHC has each person draw from the F3 exercise card deck.

    YHC starts with Low Plank for 20 seconds, the Low Slow Squats – 20 reps, Ranger Merkins 20 reps, then Alternating side squats (10 reps each leg), 20 Heels to heaven and 20 Smurf Jacks. We repeat this order of exercise 2 more times for a triple check and Dial up called an audible for 10 forward lunges each leg for the final rotation.

    YHC pulls out the deck of cards again we perform 20 Chuck Norris Merkins, 20 SSH, 20 Hand release merkins, 20 4ct flutter kicks (Good call here UpChuck who graciously provided cadence for this one), 20 Freddie Mercury, and finally 20 merkins. We only had time for one round here.

    We mosey back to the flag for stretching for about 1 minute then numberama, namerama and Chum Bucket took us out in prayer.

    Moleskin

    Great evening workout with much mumble chatter as this was a sweat steady beatdown with many Merkins baked in so the final count was 20+150+60+60 = 290! Not a bad start for the November Challenge. It was a great evening for this workout a nice 60 degrees and was an honor to lead. Have a great week and I will see you in the gloom…Cheers, CB!

  • Groooove 55

    We have had some veteran complicated routes on Spider Run lately. YHC did some recon on Monday afternoon to confirm some distances for the 4, 5 and 6 milers. TYA had mentioned that we need some Grove Avenue workouts and with the Hill up UR drive, this makes for a nice workout route so here is the Plan.

    Everyone starts up UR drive then a right on Campus Drive, this turns into Towana Road and becomes the access road after you cross Three Chopt. We all stay on this road until we reach Grove Ave and you run East on Grove.

    4 milers get to Oak Lane and return to start.

    5 Milers get to Westmoreland(Stop Light) and return start. This was actually 5.45 miles according to my GPS so YHC was pushing the limit with this group of the PAX

    6 milers get to Malvern (Stop light) and return to start.

    Numberama, namerama, YHC took us out in prayer.

    Moleskin

    We all returned safely on this out and back route. With the 1 mile climb at the start, this makes for a strong finish for all runners when they are returning back to the parking lot where we began.

    Great run this morning gents as it was an honor to run with you gents.

    Have a great day…Cheers…CB.

  • 55 at Anvil

    YHC was pumped to get the week off right and 5 with Davillian brothers showing up we had a nice 6 pack in the gloom. Here is what went down

    COP

    We circle up next to the playground to 15 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 Helicopters, 15 Arm Circles 10 small and 5 big, 20 American Hammers, 10 LBC’s, 10 Windshield washers, 10 scorpions and 20 merkins.

    THANG

    So we mosey to the field by the track and YHC drops off glow sticks about 20 yards apart for a reverse Red Barchetta, We run to first glow stick and perform 25 merkins. Return to start and plank for 6, then run to second glow stick for 50 (2 count) lunges, return to the start and plank for the 6, run to the 3rd glow stick 75 LBC’s return to the start plank for 6 and finally run to the last glow stick for 100 SSH return to the start and plank for the 6.

    YHC redistributes the lights 30 yards apart in a triangle and we go around 3 times. First trip, we bear crawl to the first corner and perform 1 burpee, bear crawl to the second corner, 2 burpees. Bear crawl to the 3 corner 3 burpees. 2nd round dealer’s choice (Bernie Saunders, Kariokie, just not run) between points and 1 WW2 sit up, 2 WW2 SU and 3 WW2 SU. Then Dealer’s choice again, with 5, 10 and 15 merkins at each corner.

    Mosey to the Chamber – YHC distributes the green and red glow stick and we divide into 2 groups of 3, P1 runs lap, during the lap when they reach the green glow stick sprint to the finish (red glowstick) as the timer, P2 American Hammers, P3 LBC’s. We do a triple check of these exercises, then mosey back to flag.

    Ring of Fire – Boat Canoe Then Stretch.

    Numberama, Namerama, Trout took us out in prayer.

    YHC is officially 55 today and was glad to get the day off right at Anvil. Have a great week gents, SYITG, Cheers….CB!

  • Spaghetti Western Run

    YHC pulled up to see a parked car that seemed like an FNG coming to a run workout. We had an easy 4 mile route, with Opus pulling in to park and Bulkhead running from home we gathered up made some introductions, fired up the headlamps and ran the following 4.25 mile route…typically called the Taylor farm loop. see route below:

    This was nice so we could show the FNG some other AO venues such as DaVille and where we typically form up to start. Mumblechatter was great, LabRat would have been proud as YHC filled the void of quiet for the first 2 miles.

    We returned for Numberama, Namerama, Opus took us out in prayer.

    MOLESKIN

    So Sergio Sergi finally decided to post after thinking on this for 2 years this morning. During our COT Bulkhead immediately thought of the Director Sergio Leone who was the director of the Good, The Bad and The Ugly, a 1966 classic with Clint Eastwood as the star…so we kindly gave Sergio the name CLINT. Welcome Sergio and we hope to see you in the gloom again soon.

    Have a great day gents, it was an honor to lead this morning. Cheers….CB

  • Final 2021 IPC round at Anvil

    This was a timed event so we got right into the workout for the 4th Week IPC 2021.

    Alot of Mumble Chatter as it was just the two fine gents working out this morning.

  • Punisher C2D

    We had 3 for Punisher and here is what went down:

    COP

    We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up.

    THANG

    It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set.

    Set 1 – 10 merkins then rest in plank for remaining time

    Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time

    Set 3 – squats

    Set 4 – Carolina Dry Docks

    Set 5 – flutter kicks (10 2 ct reps then hold legs 6 inches for remaining time)

    Set 6 – Side lunges

    Set 7 – Mountain Climbers

    Set 8 – LBC’s

    We wrap up with Namerama, Numberama

    Great to catch up with Dial Up and Chum Bucket.

    It was an honor to lead gents and we will see you in the Gloom. Cheers…CB!

  • The Creek IPC redo

    Two showed up for the IPC Challenge redo, great mumble chatter between two Davillians. We got an excellent Puget Sound workout to boot.

    Mudface took us out in prayer.