Author: Handshake

  • Never waste a good theme

    9 of the toughest men of Tuckahoe gathered for a MLK Day Hoedown

    COP with various exercises (both regular Scorpion Kicks and Inverted Scorpion Kicks were completed)

    (2) Triple Checks with various exercises first at Bodo’s overflow lot, second at Bodo’s office building

    Upchuck did 5 Burpees while we Planked

    Triple Check at the Walgreens lot

    1/3rd of a Triple Check back at Tuckahoe

    5 Burpees until time

    Announcements – Frozen Triangle this Saturday at Dogpile, see Slack. Upchuck has started a new Trail Run Channel on Slack for those training for a Trail Run race. Discouraging nicknames will be given

    No prayer requests today.

    NMS – it was a quiet day at Hoedown, a lot of regulars were not in attendance. YHC had 2 potential themes planned: 1) Heist was planning to cross the river so YHC had a “Hoedown Sampler Platter” but at the last minute he backed out (insert eye roll) 2) YHC had planned a workout to demonstrate to both Splinter and Honeydo how much of an inspiration they are, but they both fart sacked (insert double eye roll). I’d say it was a good day anyways. Thanks to Pucker for helping me see through the all Triple Check workout. I will keep both previous themes saved for a another day.

  • It rained harder the more Splinter complained

    A group of 8 gathered for a run. It rained and then it rained more, and then it stopped raining. We started a big loop and on the run into Deep Run Park and back and then finished the big loop.

    Announcements: DJ Lighthizouse is leading Brunch Club tomorrow, be there or be square. Next week at Dogpile is the Frozen Triangle.

    Prayer Requests: F3 Cardinal’s passing. The family of Posh’s co-worker who lost their son who was 17.

    NMS – pretty quiet day. Lighthouse pointed it out and then Splinter made some comments about the rain and then it rained me.

  • First Heartbreak of 2023

    7 of the West Ends finest gathered for this weeks episode of Heartbreak Ridge

    Mosey to COP

    Mosey to PES School for a Triple Check. P1 Run the Loop, P2 HRM’s, P3 LBC’s

    Mosey to side lot of PES School for Triple Check 2. P1 Run the Loop, P2 Jump Squats, P3 Wall Sit

    Mosey to Pull up Bars. P1 5 Pull Ups, P2 Squats x 6 rounds

    Mosey to QMS Bus Loop. Bear Crawl 2 poles, Lunge or Squat for 2 more poles until the end

    Quick round of Pickle Pounders

    Mosey back to the Flag for 30 seconds of Air Squats

    Announcements – White Snake is starting a Brunch Club. This clubs first meeting is Saturday, January 7th at 0630 at the Starbucks where the Gridiron Gang meets after Gridiron. Run 3 miles at 9/10 minutes pack over to the workout and a 1.5 mile run back afterwards. The Frozen Triangle will be on Saturday, January 21st.

    NMS – pretty quiet day, YHC believes this is day 1 for most people coming off vacation. YHC hopes that everyone has a happy and prosperous start to the year.

  • Frozen Broga

    4 men in need of stretching gathered for a 25 degree Broga. YHC can’t say many “official” Yoga poses were done but it was really nice to breathe the cold air and stretch. Thanks to Upchuck, Last Call, and EF Hutton for joining YHC.

  • Yes, its a Figure Eight

    10 guys and one dog ran today. We did the Handshake Figure 8. North on Pump, left on Pump and either go all the way to Broad Street hang a right then hang a right on John Rolfe Parkway and then merge back onto Pump back to Godwin -OR- North on Pump, Left on Pump and then turn Right into Short Pump Park and then hang a right on John Rolfe Parkway south and merge back onto Pump back to Godwin. Miles were run.

    Announcements – Shoe Drive until December 18th. Honeydo’s “One Hit Wonders” workout at Dogpile on Christmas Eve, something else?

    Prayer Requests – Hutton’s friends 15 year old Son was buried today. Prayers for him and their family. Prayers for those in need of Mental Health.

    NMS – not too much going on today. YHC, Lulu (dog), Hutton, and Roger Roger ran today, The Fast Crew ran fast, and Pigskin walked while he continues to recover.

  • Patient and open-minded PAX

    9 of the west ends finest plus a 4 legged friend joined for this weeks Heartbreak Ridge

    COP Super Mosey from the lot all the way around school/bus loop to hide from the truck that arrived at 5:31 that appeared to be Gypsy. Various exercises while YHC was trying to design today’s Q

    Mosey over to the Track and get in groups of 2. First Group sets up at a 100 meter mark, second group and the 200 meter mark, third group at the 300 meter mark, and last group at the 400 meter mark. Group 1 sprints to the 100 Meter while Group 2 does Merkins/Group 3 does Squats/Group 4 does WWII’s. As the sprinters get to next group everybody rotates exercises. Atilla pointed out that we really needed 5 groups because it meant ever rotation people ended up running 200 meters. *This wasn’t absolutely terrible, but it certainly wasn’t good, hard to communicate/people to see on an open track in the dark. Do not recommend.*

    Mosey to the field for a “variation” of a Beast. R1 – Burpees, R2 WWII’s, R3 HRM’s, R4 4-Count Flutters, R5 Squats, R6 – 1 of every exercise for each round.

    Mosey back to the flag for 2 minutes of Abs

    Announcements – An Evening with Honeydo (Christmas Carols) at Fudd’s house in Gaslight on Sunday, December 18th between 1800-2000 hours. “One Hit Wonders” workout at Dogpile on Christmas Eve, there’s a decent chance todays track work will make the list.

    Prayer Requests – Pigskins recovery. We were glad he was out without today and could modify as needed. ‘lil Roger’s (Fudd’s son) friend Emily who just went through surgery. She’s a very sweet and talented 18 year-old.

    NMS – the Pax was very generous as YHC did a “make shit up on the fly” exercise on the track today. I’m happy/surprised/slightly disappointed by the lack of trolling. Speaking of trolling, i’ve never seen Lighthouse burn anyone, and Fudd was on the receiving end of it today.

  • “Hey Dad, you want to go play catch??”

    Thanks to Moss for wanting to get some fresh air and go play catch after being stuck in the house since he brother was sick. YHC and Moss went up to Pemberton Elementary School for a local version of The Clinic, Baseball Style.

    Moss wanted to do batting practice to we spent the next hour plus of YHC pitching and Moss hitting into the field. It made for a great workout because there was no backstop and there was only one ball. So we exchanged turns pitching and hitting. The Pitcher also doubled as the fielders too. When YHC checked his watch at the start he was as 2,000 steps for the day, when YHC checked at the end he was just over 9,000 steps, that’s double the steps of most average boot camps. We also did a round of Ascending/Descending Four Corners with Burpees, HRM’s, WWII’s, and SSH’s. Moss was caught off guard when we started the descending, the complaints came out. Luckily, YHC is used to the hecklers in the crowd.

    NMS – YHC has no been so open in the past to stop what he is doing to go out for a catch. YHC was glad he did because Moss thoroughly enjoyed watching dad continuously chase the ball. Dad was glad to make Moss happy and it turned into a great beatdown too. Cue “Cat’s in the Cradle” song.

  • Pigskin-adjacent Q

    8 of Richmond’s finest plus an out of town guest joined for this weeks version of Heatbreak

    Mosey to the Wind Bunker for a COP of various exercises

    Mosey to the front of PES for a Triple Check. P1 Runs the Loop, P2 LBC’s, P3 SSH’s, Round 2/3 swap SSH’s for Squats

    Mosey to the side of PES for another Triple Check P1 Runs to the opposite Curb and back, P2 Wall Walkers, P3 Inverted Shoulder Taps

    Mosey to the Pull Up Bars and partner up. P1 5 Pull Ups, P2 Merkins and swap for 6/7 rounds.

    Mosey to the field for a large 4 corners. Start running to the far corner and do 10 Burpees then to opposite corner for 20 HRM’s, next corner 30 WWII’s, last corner 40 Jump Squats.

    Mosey back to the side of PES for a last Triple Check. P1 Wall Sits, P2 Flutter Kicks, P3 Run to opposite corner and back.

    Mosey back to the Parking Lot at Heartbreak to finish up.

    Announcements – Thanksgiving Convergence at Mary on Thursday led by TYA at 0600. Happy Hour at Hardywood Westcreek at 1700 today.

    Prayers for Pigskin getting to see the doctor quickly and get back to us soon.

    NMS – We missed having Pigskin Q today but YHC made sure to add some Pigskin-type exercises to the beatdown. Thanks to Munson for joining (Seymore and Malpractices lil’ brother visiting from Pennsylvania).

  • Kubota is always watching

    A crew of 5 gathered for this weeks episode of The Crucible and this is what happened:

    Mosey to the far side of the school for a COP with various exercises

    Polar Bear Crawl. Start at the top of the hill and Bear Crawl from Parking Spot Parking Spot with a Merkin at each spot.

    Partner Up – P1 Runs down the hill and back P2 does HRM’s, Round 2 with LBC’s, Round 3 does Flutters

    Mosey down to the opposite side of the school and get in groups of 2. Group 1 starts at the Red Pole and do 10 Pole Smokers and move to the next Red Pole and the next group joins in. Work through all the poles.

    Mosey over to the hill on the back side of the school. Run up the hill and do 5 Burpees. Wait for the six and run back down the hill. 30 Donkey Kicks OYO. Balls to the wall for the six and then for a 10 count. R2 top of the hill and 10 Burpees plus Donkey Kicks OYO and Balls to the Wall. Round 3 back to 5 Burpees.

    Mosey over to the front of the school to the Picnic Tables and do Table Step Up’s. Both legs count for 1 and do a set of 20. Then 20 Hand Release Derkins.

    Mosey back to the Flag and do 2 minutes of Mary.

    Announcements – Hampton Roads Anniversary on November 5th.

    Prayer Request – for the mean of the Healing Place

    NMS – YHC is glad he got the text from Honeydo asking if YHC could take the Q at The Crucible. It was good to see the crew. YHC is proud the of leadership the Pax leaders took in starting the AO. It was great to with the Pax and Flinstone and No Regerts at the workout.

  • Troll Patrol

    11 of the West Ends finest joined for this weeks iteration of Heartbreak Ridge

    COP – various exercises

    Mosey to the Bus Loop for some Pole work. Each man had a pole and we started with 20 Pole Smokers and then bear crawled to the next pole for 20 Squats and repeated until all Poles had been used.

    Mosey to the Tennis Courts and partner up. Partner Bear Crawls/Wheelbarrow for 5 rounds for each man.

    Mosey to the other side of the court for Line Touchers.

    Mosey to the Pull Up Bars at PES and partner up. P1 does 5 Pull Ups and P2 does Squats x 6 rounds

    Mosey to PES front lot and complete 2 of 3 rounds of a Triple Check. P1 Run the long loop P2 Flutter Kicks P3 Wall Sits

    Mosey back to the school for 10 Burpees

    Announcements – West End lunch are Firehouse Subs today at Innsbrook at 12:00. Shawn G Hogan Beer Mile on October 29th at 7:00 pm at Faceplants house.

    Prayer Request – Prayers for the family of Lara Curry who died last weekend. The Freeman community has been impacted and there are a lot of questions/feelings those families are going through. Prayers for all those impacted. If anyone is ever in need please reach out to your brothers for help. We love each and every one of you and we are here for you.

    NMS – nice cool morning with a good crowd. Its nice to see Gomer and Fudd at Heartbreak as they are attempting to recover from the aging process. Honeydo and Atilla were their usual sassy selves.