Author: Garbage Plate

  • Granite surprise

    A solid squad of eight gathered at Heartbreak Ridge for a flurry less morning despite what the weather app said. Mumble chatter ramped up early and off we went.

    COP: Mosey to the front field for 15x SSH – 10x DQ, 10x HC, 10x DMH, (Handshake arrives) 15x SSH – 10x Merkin, 10x Superman, 10x Pickle Pounders, 15x SSH – 10x LBC, 10x Freddy Mercuries, 10x Rosalita

    Main event: Back to the lot to choose your own adventure, each PAX selects a rip rap rock for the morning from the back of the truck.

    4x – partner up, one partner Bernies up the hill from the track with rock, other partner alternating rock merkins.
    native american rock ruck around the track to Heartbreak Ridge

    3x – one partner up Heartbreak and back, other partner rock squats. Rock swap and meander to the inclined rails

    2x – one partner bear crawl up the ramp, rail shuffle down, other partner rock curls. Another rock swap and mosey to the field

    1x – one partner traverse the full field, other partner rock press.

    New partner for three rounds:
    20xPLT – 25x rock squats
    20xPLT – 25x american hammer rock
    20xPLT – 25x rock WWII

    Finally we spread out and moved the rip rap from the field to the line of busses without carrying – throw or roll. Pleased to report no PAX were injured or killed. Back to the flag for numberama, namerama and announcements (see Gypsey for mens dress clothing / shoe drive starting 12/1; Canned food ruck from Hoedown this Friday 8p with details on Slack) and YHC took us out.

    It has been a while since YHC has been at Heartbreak and it was certainly good to be back! Until next time – GP

  • Variety show

    9 studs gathered this morning for what felt like the official start of fall at Hoedown. Here’s what went down.

    Mosey a few steps to the side of the main lot to kick off: 15 x SSH, DMH, 10 x DQ then jog to West Drive Circle to kick off with a Dora. 100 x merkins, 200 x jump squats, 300 x LBC’s and the timer runs a loop. Wrap up and head back towards Tuckahoe Elementary School.

    Pit stop on the no pets hill for 30 x decline WWII’s and some plank. Faceplant may or may not have stepped in a treat during this evolution.

    Mosey to the slick paved gaga lot. Bear crawl 1/2 way while simultaneously organizing into ascending birthday order as a group. Lunge the rest of the way to the other side.

    We found a grassy knoll near deep in the Tuckahoe complex and out came the music. Nobody’s favorite song, “Flower” by Moby, was queued and we brought Sally up and down for 3 minutes and 24 seconds (alternating plank & 6″). I think Bodos mentioned he was adding Flower to his playlist.

    Next was some time on the wall: peoples chair, pass the coupon with donkey kicks (5x, 10x, 15x, 20x, 10x) in between reps.

    On to arrows in the main lot, 5x WWII with alternating bear crawl and lunge between each arrow. Hoedown regulars may still feel some disorientation from the mid-circuit starting point.

    Music box came back out and Sting led us in 26 Roxanne burpees interspersed with some SSH. Head to the field for 2×20 PLT to wrap up the morning.

    Numberama, Namerama, Announcements (Handshake noted a new field hockey group for M’s – check in with Handshake for details, Free to Bleed – close to full, see backblasts for details, Breaking Bread – one more slot open for 2021, Christmas night, looking for volunteers) and YHC took us out.

    Thanks for hanging with a meandering and non traditional Q this morning! Until next time ~GP

  • Inappropriate route

    Perfect weather for a run or ride this morning. After some mild confusion on the new RAMM flag location we were off.

    Windsor Farms big loop: South on Commonwealth, cross Cary to Berkshire and follow Berkshire in loop through Windsor Farms. Berkshire becomes Sulgrave briefly, then Canterbury. Canterbury to Cary, cross Cary and head north on Malvern. Malvern north across Grove and Patterson, almost to Monument. Left on Wythe Ave.

    4’s – Wythe to a left on Chantilly then left on Grove and back to the flag

    5’s – Wythe to a left on Willow Lawn Drive, left on Patterson, right on Harlan Cir, left on Roslyn, left on Grove and back to the flag

    6’s – Wythe to a left on Willow Lawn Drive, right on Patterson, left on Libbie, left on Grove and back to the flag

    Numberama, Namerama (about 17, apologies if I missed anyone), Announcements (beer mile tonight, one breaking bread spot remains for 2021 – Christmas night volunteer needed, and free to bleed blood drive – see Slack for details) and YHC took us out.

    Suggestive map my run images were removed from this post by corporate.

    SYITG ~GP

  • Four corner triangle

    15 fine gentlemen gathered in the Tuckahoe gloom for a Hoedown to kick off the week. Snuff rolled in and off we went, mosey down to the bottom of Lindsey.

    COP: 15xSSH, DMH, 7xDQ, 10xFK, 10xAPD, 10xHRM

    Much to Handshake’s surprise we Bernie Sandered all the way out of Lindsay Ct, gathering the six and moving to the main parking lot.

    Four Corners: Cumulative 10x plank jacks, 20x MH’s, 30x Superman, 40x WWII, jog long legs, crab walk short legs. On the way to corner two we discovered the parking lot is a triangle…. audible corner 3 = Snuff’s ride.

    Mosey to the makeshift Hoedown jerkin gym and partner up for 3 rounds of 8x jerkins. PAX waits in plank then 1x burpee & crawl bear up ramp to gather in the upper field for SSH’s. New partners for 2×25 PLT’s followed by two rounds of 10x pull ups across the field with the other partner doing big boy sit ups.

    Return to the traditional Hoedown triple check location near the bus loop and gather in 5 groups of 3 – wall sit/donkey kicks (nobody chose donkey kicks, go figure), full crunches, and the timer executes Chaplain’s recent creation: jumping Hrpees (jumping burpees with a HRM) for about 30 yards to the side lot and jog back.

    YHC called the morning a bit early as time was short. Mosey to the circle for Numberama, Namerama, Announcements (Field Day at Dogpile 9/18, Retreat 9/25) and YHC took us out.

    Way to work today gents & thanks for hanging with me on some obscure exercise combinations. Here’s to a great week. Until next time, GP

  • Sneaky sneaky

    A perfect 7 gathered at the Forge for a morning beat down. YHC rolled in, unintentionally gloveless, and off we went.

    Warmup: Variety mosey (high knees, butt kickers, karaoke) to circle up for SSH x 20, DMH, IW x 10, LBC x 15, Hello Dolly x 10, Merkin x 10.

    Main event: Sneaky sneaky surprise coupons emerged from Garbage Plate’s vehicle. Partner up and rifle carry to the bus loop. Bear crawl coupon drag around the bus loop, alternating as each partner runs the loop. Repeat with 50 x alternating coupon Merkins. Repeat with 200 x overhead coupon presses.

    Mosey to the base of the infamous hill and circle up for some Mary. Alternating one by one, each PAX member bear crawls to top of hill for 2x burpees while the group does LBC’s, reverse crunches, Rosalitas, hip dips, Superman, side V-ups, and finishes up with back extensions.

    A rifle coupon carry back to the flag finished our coupon work. Mosey down towards the track with alternating 10x HRM and jump squats at each light pole. At the bottom partnered for 2×25 PLT’s. Catch me if you can up the hill, with a 2x burpee-run & Bernie combination. The top of the hill brought 2×25 Wilson’s Dying Cockroaches and our grand finale was a Burpee shuffle.

    Numberama, Namerama, Announcements (repeat the full schedule in August & September), and YHC took us out.

    Moleskine: It was super to be out at the Forge with everyone and really solid work by all this morning, especially with the humidity. Next time there are coupons stowed in the truck I’ll take Last Call up on his offer for extra gloves… GP

  • Door dash

    A beautiful morning welcomed 9 men to the Forge. Cooper was there too. Here’s how it went:

    Mosey to the front of the elementary school with a stop near the high school for 3×20 line jumps in case of any delayed arrivals. Warmup: SSH x16, RS x10, cherry pickers x10, HRM x10, Scorpion kicks x10, LBC x20.

    Thankful that Richmond City had installed huge numbered signs at each door, we made our way all the way around the building repeatedly spelling BARF (Burpees, American Hammers, Regular (merkins), and 4 count Flutters) with the number of reps being dictated by each door number. With 22 doors, our cumulative count was 66 B’s, 72 A’s, 55 R’s and 60 F’s. Back to the six and plank as a group when done.

    Mosey to the back field for 2×25 PLT’s and 2×50 squats with wheelbarrows in between. Mowing has apparently been moved to the summer schedule = never.

    Back to the bus loop for a triple check: big boy sit ups, hand release merkins and the timer runs the bus loop. Immediately following completion we made use of the retaining wall for 2x timed people’s chair + 20x donkey kicks and had just enough time after heading back to the flag for a ring of fire.

    Numberama, Namerama, Announcements (ultimate frisbee at the Forge next week, convergence July 5th + a potential F3 town hall in the works) and YHC took us out.

    Way to work this morning gents. Not a lot of mumble chatter as we barfed through the door dash. It was convenient of Fresh Prince to “find” us just after the burpees…. then we realized FP had probably run about 4 miles around Bon Air on the hunt. Perhaps we’ve discovered a good strategy to level the playing field for the fastest man at the Forge! Until next time, GP.

  • Back to the track

    Perfect morning conditions for a run and RAMM was 9 strong. Early risers knocked out 8 miles and the 5:30 gang bravely set out towards TJ HS.

    Warmup: Grove to Antrim, north on Antrim to Augusta, circle back and pick up the six. Gather at the Thomas Jefferson HS “track” (1/4 mile cinder path, formerly known as a track, now blanketed by grass)

    Track Workout: 4 repeats of 3 min of strong effort followed by 2 min recovery jog, reverse direction half way through.

    Cooldown: Back to Munford and circle back for the six.

    Numberama, Namerama, Announcements & GP took us out

    Thanks to all who were willing to humor me for something with “a little spice.” YHC was looking forward to a surprise workout to be revealed when the PAX arrived at the track; Marv was able to uncover my true intentions early and the beans were spilled. Until next time, GP

  • polar opposite

    6 studs gathered for a perfect WDog morning. YHC rolled in at 5:29 with a winkie and the bright shoes. Everyone was thankful for the low humidity and with a little mumble chatter we set off for the circle.

    Warmup: 10x SSH, ~DMH, 10x DQ, 10x Russian soldier, 10x IW and mosey to the stage.

    The Wall: PAX SSH’s as a group. Every 5x a man starts to Polar Bear up the wall beside the amphitheater, breaking halfway for 20x MH’s, then continuing to the top. Big boy sit ups for the six. Reverse down the wall with 2x BBS as spacing and SSH’s for the six.

    The Cage: Partner up, focus on form. Pull ups – 5x, 10x & 15x sets. Jerkins – two 10x sets with a hydrant mosey in between. Dips 30x set and plank for the six. Mosey down the hill towards pump house park.

    The Pipe: Classic Dora with 100x 4 count American Hammers, 150x jump squats, 200x LBC’s while partners run the pipe loop. 15 count from Hitch & mosey to love hill.

    The Love: Native American run up the hill and back to the flag with 1x burpee before each run to the front.

    Numberama, Namerama, Announcements (thankful for good news from Faceplant) and YHC took us out.

    Moleskine: Excellent work by all this morning and it was good to be out at WDog for the first time in a year or two. Thanks for humoring a new idea (the Wall) & props to Bodos for the well improvised reverse Polar on the steep downhill section; no new clients for Seymore or Deuce today. Until next time, GP

  • My first 45

    The gloom chill was back for a 34 degree start to 45MOM and 15 dudes gathered to kick off a Thursday. Here’s how it went:

    Mosey around the school to the tennis courts for a warmup: 20xSSH, DMH, 10x cherry pickers, 20xIW’s, 20xLBC, 10xHRM, 10x pickle pounders (side to side), plank & recover.

    Gather at the center of the field for an earth day tribute edition of touch a tree, 4 rounds: 2 trees + Tony Hawk Burpees, 4 trees + Rosalitas, 6 trees + Carolina Dry Docks, 8 trees + Copperhead Squats. Alphabet spell earth day for the six.

    Mosey to the monkey bars for a modified ring of fire with 10x merkins + 5x pull ups, 2x through followed by some time traversing the tennis courts, lunge, polar bear, jog and Bernie.

    Headed to the USA map lot for a big Dora: 50x big boy sit ups, 100x box cutters, 150x SSH’s while partners run across to the fence & Bernie back x2. Plank for the six. Mosey back to the flag, TYA chose 20 so we finished up with 20 American Hammers.

    Numberama, Namerama, Announcements (EF opportunity on Slack, PR for Bleeder’s nephew) and YHC took us out.

    Great work today gents – a pleasure to Q for the first time at Mary. Despite the flack, the Tony Hawks were worth it. Until next time. GP

  • Legit

    11 PAX mustered at Hoedown to kick the week off right. After a quick check of the Q sheet to be sure YHC was in fact on point, here’s how it went:

    Mosey to the bottom of Lindsey for a warmup: 20x SSH, DMH w/ 5x Michael Phelps, 10 x RSs, 10x IW, 10x Merkins, 20x LBCs, 5x Scorpion Kicks (still unclear on any tangible physical benefit of a Scorpion Kick)

    Partner up and climb out of Lindsey, one partner runs to top of hill and back while other partner bear crawls, lunges, and burpee broad jumps forward, repeat as necessary to the top. Al Gore for the six.

    Mosey to the bus loop for a 5 minute drill with HRM and People’s Chair. Partners alternate for reps of 2,4,6,8,10… etc HRM while the other partner holds PC for a running 5 minute clock.

    Remain at the loop for a Triple check with Donkey Kicks, Heels to Heaven and a jaunt around the loop for the timer. Plank for the six.

    Mosey to the grassy knoll for 25x PLT’s and 30x inclined WWII’s

    Head up to the back field for a three minute drill with MH’s and plank, same ascending 2,4,6,8… reps structure for a running 3 minute clock.

    Split into two teams for 4 minutes of true crab soccer, complete with goals and a soccer ball. 3 burpee bonus for any goals scored. No goals were scored. Unsure if this was due to the burpee bonus or the fact that we all sucked pretty bad at crab cake soccer. Mosey back to the flag.

    Numberama, Namerama, Announcements (Blood drive, Tomato Run, BRR see TYA) Prayer requests (Doublemint, EF Hutton) and YHC took us out.

    Solid work this morning gents. Fun to see Ticket to Ride for a second round at Hoedown, enjoyed Hitchhiker’s all star crab goalie performance, and glad Last Call is still a man in action after a close call on the field. Until next time, GP