Author: Handshake

  • Amateur RAMM Gears tomorrow morning at Mary at 0530.

    Bring your Schwinns, Huffys, Mongooses, Rollerblades, Rollerskates, etc and join us for a ride around the lakes.

  • Mary’s hottest potato

    A small but mostly respected Pax joined for a Hot Potato and this is what happened:

    Swirly – COP, Jerkin Gym with various exercises for 15 minutes

    BT – Parking Lot Tracers, Triple Check, etc

    Handshake – Shora (Short Dora) with 50 HRM’s (each partner completes 25), 100 Jump Squats, 200 SSH’s, back to Jerkin Gym for (2) Rounds of 5 Jerkins, Mosey back to flag for 2 minutes of streching.

    Announcements:

    • Amateur RAMM Gears tomorrow at Mary. Bring your Beach Cruisers, old Huffy’s, RollerBlades, etc for a fun morning
    • Hitchiker has volunteered to Q the run for anyone would like
    • TYA is Q’ing at The Bridge. It sounds like Saab, Circle K, Upchuck? are going too. If you’d like to possibly Clown Car please reach out to them by Slack or Text
    • Houseparty VQ tomorrow at Rock and Roll

    Prayer Requests:

    • Fico recently lost his friend, Mike Wassmer, who was a great person and had a big impact on lots of people
    • Continued recovery for Lab Rat
    • Splinter’s Aunt
    • Upchuck’s co-worker

    Moleskin – It was a quiet morning at Mary, especially with not having TYA or Saab to distract us. YHC enjoyed having a Hot Potato, they never disappoint.

  • Handshake does Daville

    A merry band of 4 men gathered for a misty morning Bootcamp at The Creek and then is what happened:

    COP with SSH’s, Ukrainian Soldiers, Scorpion Kicks, Inverted Scorpion Kicks, LBC’s

    Mosey over to the swing set for some Ab work, feet up on the Swing in the Plank position and pull your feet to your chest, 30x

    Mosey to the field for a Compounding Four Corners: C1 10 HRM’s, C2 10 HRM’s 20 WWII’s, C3 10 HRM’s 20 WWII’s 30 Jump Squats, C4 10 HRM’s 20 WWII’s 30 Jump Squats 40 SSH’s

    Mosey over to track for 1 lap followed by a Sora (Short Dora) with each partner doing 1/2 of the exercises. Exercises included 50 HRM’s, 75 Carolina Dry Docks, 100 SSH’s?

    Mosey to the Swings and do 30 dips on the wall

    Mosey to the Blacktop and Bear Crawl to the other side and do 20 HRM’s, Duck Walk Back and do 30 Carolina Dry Docks

    Mosey to the Cars to complete 3 minutes of Mary

    Announcements – The Bridge, June 4th (see Slack), Pigskins Blood Drive, June 4th (see Slack), Memorial Day Convergence (see Slack)

    Prayer Requests – Labrat, Tryhards sister, Ukraine/Lighthouses family, Mr. Hollard, Yardsales mom.

    NMS – It was a great day to make the trip to Daville and to see a new AO and meet some different Pax members. YHC has enjoyed the opportunity to be part of the Tuckahoe Takeover.

  • W Dog Sampler Platter

    5 men gathered for a Tuckahoe Takeover W Dog and this is what transpired

    Mosey to Amphitheater for COP with some classic exercises to include but not limited to: Suzanne Summers, Jazzercise, Inverted Scorpion Kicks, Alabama Prom Dates

    Mosey to the Ha Penny Stage to get blocks and return to the Amphitheater for some block work. Bottom to Top 5 Curls and 5 Overhead Presses, Top to Bottom 5 Rows. Return Blocks to Ha Penny Stage

    Mosey to the Rusty Cage for 5 Jerkins and 5 Pulls x 3 rounds

    Mosey to the bottom of the Pipe loop. Partner up, P1 runs the Loop and P2 does WWII’s. Two rounds.

    Mosey up Love Hill and back to the flag.

    Announcements: The Bridge in Dillwyn, Va. on June 4th (see Slack), Pigskins Blood Drive at Epiphany Lutheran on June 4th (see Slack), Memorial Day Convergence at Tredegar.

    Prayer Requests: Tryhards sister, Labrat, Ukraine/Lighthouses family, Mr. Holland (recovering from Shoulder surgery)

    NMS – it was a perfect morning to be at W Dog. The weather was perfect and it was good to see the crew. Its been a long time since Big Blue and ‘lil Blue have both been at the same workout. Even the City of Richmond made sure the grass at the Amphitheater was cut for us. YHC was glad to have enough light for the Pipe Loop.

  • Make the most of your 7 minutes

    A lighter than normal group of 6 gathered today for a beatdown. 0500 hit and no Q so we launched for a Hot Potato.

    Kubota – COP complete the some SOJ-esque exercises

    Splinter – Tabata around the neighborhood. We started with 20 seconds of exercising then 20 seconds of running then switched to 30 seconds and 30 seconds

    Bacon Bits – Triple Check lasting the complete 7 minutes, but not a second longer

    Handshake – Block work: Curls, Pulls, Standing Block American Hammers, Triceps Curls, Presses. After 7 minutes YHC opted to blow past the 7 minute limitation and press on. Light stretching at the end because there was no Broga today.

    Announcements – Kubota is planning a HDHH for Wednesday, May 11th. Likely to be at The Answer. Pigskins Blood Drive on Saturday, June 4th. The Bridge in Dillwyn on Saturday, June 4th. See Slack for any and all information.

    Prayer Request – Upchuck and his family with the loss of his Aunt. Labrat with starting his treatments. Tryhards sister. Ukraine.

    NMS – everyone was geared up for a Corned Beef Q but there was no Corned Beef, we hope he’s ok.

    Blackblast title comes from a great Bacon Bits overshare story. Only those who post truly know what it means.

  • Heartbreak Ridge

    10 men gathered for a not run heavy workout and this is what transpired

    Mosey 10 feet to the COP

    Mosey to the Rusty Cage and partner up. 8 Jerkins per partner and rotate 3 rounds.

    Mosey over to the grab the blocks and audible once we discovered the blocks were gone.

    Mosey to the Blacktop behind the school for a 4 Corners. Corner 1 – 10 HRM’s, Corner 2 – 10 HRM’s 20 WWII’s, Corner 3 – 10 HRM’s 20 WWII’s 30 Squats, Corner 4 10 HRM’s 20 WWII’s 30 Squats 40 Merkins and descend starting at the third round.

    Mosey to the field for a short round of “I’m up, they see me, i’m down” Start in the plank position and pop up run 20 yards and drop and complete 10 Merkins, complete 5 times.

    Mosey to the Sidewalk going back up to the Parking Lot all but one person get on the Bars and someone Bearcrawls underneath and rotate.

    Mosey back to the imaginary Flag for a quick Ring of Fire

    Announcements – Pigskins Blood Drive on June 4th. The Bridge Ministry/workout on June 4th out in Dillwyn, Va. West End lunches have restarted and lunch will be tomorrow? See Slack for details.

    Prayer Request – Lab Rat as he goes through treatments. Tryhard’s sister. The people of Ukraine and Lighthouse’s family.

    NMS – not a long of mumble chatter today. YHC Calves have been bothering him the last weeks and most recently his Hamstrings have joined the fray. Pinto and Tater say YHC is aging, albeit not gracefully. When YHC saw the Q sheet was open it seemed a good opportunity to control his own destiny by being able to decide the beatdown. Thank you for the opportunity to lead.

  • Hoedown

    7 Hoedown regulars and one out of towner joined for a post-Easter beatdown and this is what transpired

    Mosey to the bottom of Lindsay for a COP with various exercises

    Partner up for a Catch me if you Can. P1 does 5 WWII’s and P2 Bernies up the hill, then switch

    Mosey over to West Drive and partner up for a Dora. 100 Merkins, 150 WWII’s, 200 Jump Squats. However each partner did half of the exercises

    Mosey to Trinity UMC Parking Lot with Splinters route (aka the long way) for a Four Corners. Corner 1 (10) HRM’s (20) WWII’s and repeat at each corner.

    Mosey back to the flag for a quick Ring of Fire

    Announcements – Pigskin is hosting another Blood Drive on Saturday, June 4th at Epiphany Lutheran at the corner of Monument and Horsepen. Punisher is hosting its weekly? Happy Hour today. There will be a Merkin followed by drinking.

    Prayer Requests – Ukraine, Labrat, Tryhards sister

    Moleskin – it was a tame and quiet day today. Multiple regulars not in attendance but it was still solid numbers. We were all happy that the rain didn’t come during the beatdown, especially with the cooler temperatures.

  • 94 Burpees for Granny

    11 men gathered for the unknown. Slaughter Start with 14 Burpees set the pace for what was coming.

    YHC cant remember all the things we did, it was a hodge podge or partner work, triple checks, etc with a 10 Burpee timer going off every 5 minutes.

    Announcements – Bone Thugs Tax Day run tomorrow at RAAM. Currahee is cancelled. Also, congrats to Bone Thugs on the new job.

    Prayer Requests – Tryhard’s sister and family as well as Lab Rat as they go through Cancer treatments.

    NMS – we lost my maternal Grandmother this week, she was 94 years old. She moved up to Richmond 11 years ago when she started falling. She was a fiercely independent person who treated moving from the home she loved to an assisted living facility and in a wheelchair with such grace. The 94 Burpees were for her.

    Go forth today and love your family and friends and enjoy the beauty of the Spring.

  • When Hutton says he’s 50:50 it really means he’s a HC

    Breakfest Club from Early Bird Biscuit and back, just Handshake and EF Hutton. We talked about life and wondered why Upchuck was at a community theater in Williamsburg on a Friday night.

  • Triangle of Death

    9 F3 RVAers plus a well knowns out of towner joined to burn off winter fat.

    Mosey to the Toll Both Parking lot for COP. Upchuck quickly warned YHC that Toll Booth Willy might come out and yell at us, so we moved to the grass

    Mosey to the Nickel Bridge for a romantic moonlit lightpole jaunt. on the way out 5 WWII’s on the way back 5 HRMs

    Brief Mary to catch our breathe

    Mosey back down hill near pump house. Various exercises going up to hill

    Mosey to the Triangle of Death and partner up. Round 1 P1 run the Triangle P2 WWII’s Round 2 P1 run P2 half HRM’s half Squats and repeat the same for R3

    Mosey the long way over to the field for an Animal walk. Starting with YHC pick an animal and do that walk for two trees and switch. we made it through everyone.

    Mosey back to the flag for a free minute without exercise

    Bacon Bits said we covered 3 miles today

    No Annoucements

    Prayer requests – Roger Roger, Lighthouse/Lighthouses family in the Ukraine, Ukraine itself. Also we pray for everyone surround Two Cans recent situation and for all those involved, including Two Can himself.

    NMS – lots of running today, YHC thinks a lot of the Pax (including himself) will be wishing for a nap today