Author: Heist

  • 11/16 – Giving thanks at SOT.  

    Another glorious day out in the gloom at SOT this morning. 

    Three runners (Honeymoon, Florence, and Rosie) took off and the six remaining began bootcamp (Footloose, Bullseye, Heist, DTH, Doozy, and Wedding Singer)

    Warmorama: Mosey to bus loop for tracers (jog the line, side shuffle, Bernie back). Circle up: SSH, copper head squat (OYO). Got into plank position  did calf stretch and sprinter stretches. On your six for: LBCs and Flutter Kicks. 20 seconds to stretch whatever else you need. 

    The thang:

    Sprint and Ball dip: Pax lined up along bus loop. YHC pointed out numbers 10 (closest) through 1 (farthest) on the loop. Sprint down and back to each number and perform # of ball dippers (2x count). Start with long sprint and 1x ball dip. End with short sprint and 10x ball dip. Copy?

    Mosey to track behind school passing doors 5/6/7. Lunged between doors and performed ‘muricans or alternate ab/leg exercise of choice. 

    The track: Indigenous peoples run around the track (almost 4 laps). Stop at benches and performed exercises. Lap 1: 20x dips, Lap 2: 20x dips/20 squats, Lap 3: 20x dips/20 squats/20 2x mountain climbers. 

    Between Lap 3/4 things were getting tough. A little merlot was spilt, some cramping, etc. YHC had to think fast. 20 count to catch breath…circle up.

    Thankfulness COP: Each dude shared what they were thankful for and called out exercises to perform. We did flutter kicks, muricans, planks, Smurf jacks, LBCs and squat jumps. 

    Pax got the wind back, so I decided to kick it up again with 5 minutes left. Up the small hill 3x, jog back around and perform 20x reps of choice. 

    Mosey back to flag. 

    Running note: Heard they got in 4 miles. Nice work. 

    Outro: Numbers/Names. 

    Announcements:

    1. Not a humpday happy hour next week. Happy Hour on Tuesday 11/22. Hardywood West Creek. 
    2. Spiderrun 10k. Turkey trot. See Florence for details. 

    Prayers:

    1. Continue to pray for Honeymoon’s father and his battle with cancer.
    2. Pray for healing family relationships between Florence’s father and brother. 
    3. Pray for Doozy to have success with contractor license test
    4. Prayers for all our Pax on IR or fartsacking. Hope to see you all out in the gloom soon.

    Good work everyone. Today was tough. See you next time. 

  • Midlo Mountain and then some. 

    YHC was expecting a crowd at SOT, but only a small band of dudes ventured into the Gloom this morning. 

    Four runners (Boberry, Draper, Honeymoon, and Tobit) took off and the five remaining began bootcamp (Belichick, Bullseye, Heist, Nancy Lopez, and Wedding Singer)

    Warmorama: Mosey to track for a lap. Circle up: SSH, Imperial Walkers (Bullseye said it looked like I was doing hillbillies….true true.) Copper head squat (YHC still cant do cadence right), LBCs, Hello Dollys, Flutter Kicks, Wilson’s wife, Fudd’s wife.

    The thang:

    Track Hill: 5 rounds of sprints up small hill near track (where we typically do bear crawl). Jog back around down sidewalk to starting point. Begin each set with 10 reps with called exercises (LBC, Drydocks, Squats, WW2s, and 2x count Flutters). End each set with 10 merkins (aka ‘Muricans). That’s 50 jersey boys. 

    Paved Hill (near bathrooms): 2 rounds. Each dude runs up hill and back while Pax completes exercises. Return runner calls new exercise. We did all sorts of things: SSH, Freddie Mercury, Mountain Climbers, Toe Taps, Wall sit, Planks, LBCs, jazzercise, Etc. 

    Mount Midlo: Pax bushwhacked to the start of mount mido. Performed 10 sets of 10 merkins at various intervals running from bottom of mount Midlo back to the flag. 

    Made it back to flag for a few ab reps. Time ran out. 

    Running note: Heard they got in 5.5 miles. Nice work. 

    Outro: Numbers/Names. 

    Prayers:

    1. Continue to pray for Honeymoon’s father and his battle with cancer.
    2. Pray for Boberry’s dad who started an experimental prostate cancer treatment.
    3. Pray for the family of Tobit’s friend. His mother passed away suddenly. 
    4. Prayers for all our Pax on IR or fartsacking. Hope to see you all out in the gloom soon.

    Good work everyone. See you next time. 

  • Big Bad Wolf

    12 dudes put in some work today at the Big Bad Timberwolf. 

    Mosey to basketball court. Disclaimers, etc. 

    Warmorama: SSH, tricep/arm stretch, slow and low squats (YHC confused PAX by saying “dips”. My bad!), Dead man hang, LBCs, Muricans, cobra stretch. 

    To track:

    Part 1: Partner combo workout. 

    Round 1:

    Work with partner to perform 100 merkins. Partner not pushing is planking. 

    1 lap around track

    Round 2: Mountain Climber (double count) and dips (200). 

    1 lap around track

    Round 3: LBCs and squat jump (200/100)

    1 lap around track 

    Part 2: The Al Carmichael

    Line up along sideline of football field. Pax jog to the other sideline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Six sets of this, changing the exercise each time. Exercises: 

    Merkins
    LBCs
    Squats
    Dry Docks
    Rosalita

    Lunge

    Part 3: Impromptu idea

    Pax took turns with sprints up two story observation tower. Pax planks while waiting turn. Did I remind you to plank or what!?

    Mosey back to flag….but wait there more…3 min left.

    Round 4: Wall work.

    Backs to wall. 1:2 ratio of Burpee to Donkey kicks OYO. I think POG get the win at 5/10.

    Time! The wolf got moneys worth

    Outro: Numbers and Names. 

    Announcements: Duke at the Hill tmw. Honeymoon running the Murph at twin team. 

    Prayers – Duke took us out. Prayers for all in the Pax. Prayers for recovery and healing for Honeymoon’s father. 

  • Pumpkins everywhere

    7 of RVA’s finest dudes joined me at Satan’s Hill today for what I intended to be a light day. The guys seemed too chipper, so I figured we needed to push it a bit. Wilson joined the Pax this morning – had to hook him up with some running.

    Warmup:

    Circle up Pax. SSH, good helping of helicopters, Imperial Walkers, Dead Man Hang, LBCs, sitting ham string stretches, Muricans.

    The Thang:

    1. Glowing pumpkIn tour: Mosey through New Market Villages. 5x Murican and 10x Squat for each glowing pumpkin. There were a few too many pumpkins…some mumble chatter about the Q promising a coupon workout etc. Pax made it to the start of unfinished section. Mosey back as Pax to coupon stack (I did promise).
    2. All about the Benjamins: Grab a coupon. Line up. 3x rounds of 25/25/25/25 of called exercises.
      1. Round 1: 25 curls/25 lunges forward/25 squats/25 lunges back to coupon.
      2. Round 2: 25 overhead press/25 yard coupon carry/25 ww2s tapping the coupon/25 yard coupon carry back to line.
      3. Round 3: 25 muricans with hands on coupon/25 yard sprint and back/25 squats
    3. 5 minutes of Mary (Abs). Circle up the Pax. Around the circle. Each dude calls out said exercises and counts. We did flutter kicks, WW2s, murican hammer, LBCs, box cutters, Freddie Mercury, Sword Play?, and wrapped up with plank.

    Time.

    Wrap up:

    Numbers/Names.

    Announcements:

    1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
    2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. Sign up for the Rugged Maniac on April 29, 2023. About $29 now. See Mudslide or Florence for team sign up details.

    Hermes prayed us out (thanks bro).

    Good work guys –

    Heist

  • It was a good day to Q

    Despite the gloom, rain, drive time, and injuries 12 men showed up today for my official VQ.

    Warm-up:

    1. Mosey to the bus loop for some tracers (jog down one line, shuffle to next line and Bernie back. Repeato from one end to other.
    2. Circle up – Welcome. Disclaimer.
    3. YHC led stretches followed by ’muricans.

    The Thang:

    1. 11s on the hill: Exercises ”rocky squat” and 2 count ’murican hammers. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to hammer, finished 1:10 squat to hammer. 20 count
    2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Dry docks/LBCs. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
    3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 squat. Repeato until Pax built up to 5x reps.
    4. Comanche Run: Mosey to track. In honor of the Comanches the Pax rocked two laps around the track (jog as Pax with sprints to front). Stopped at bleachers after lap 1 for two rounds of incline pushups and dips (10 x each).
    5. Quick Triple check: Mosey back towards the flag. YHC needed some filler. Groups of 3, A-man: wall sit, B-man: LBC, C-man: sprint to cargo container (about 20 yards).
    6. Final countdown – 2x COP. Circle up. Pax holds plank. Go around the circle 2x, with each dude performing 5 ‘muricans. Extra points for style points.

    Time! I am spent at this point.

    Wrap up:

    1. Numbers/Names.
    2. Announcements:
      1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
      2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
    3. YHC prayed us out. Gave thanks for our ability to get together as Pax. Prayers for health of our family and friends

    Final thoughts:

    F3 brought me in with the fitness. Getting to know you guys and crushing reps side by side every day reinforces what the Pax is all about. Each of you had a role in encouraging me to step up and lead a Q. I appreciate it.

    P.S. If you want to learn more about the Comanches check out ”Empire of the Summer Moon.”

  • Qfusion and Patty Cake

    Note – Heist is ghost writing for Rosco because he forgot his password. This was a week ago, so I will try my best.

    Background: Rosco, ”who has the Q today?” Pax, ”You”.

    COP: Usual stuff like ’muricans, SSH, deadman hang, choppers, etc.

    The Thang: On the fly, Rosco decided the Pax should mosey through the dark wooden path to New Market village (NM village). Peter Parker saved the day with his spider watch.

    “Do the slow things slow and the fast things fast” says the Q. I can get down with that I think to myself…but then I hear, ”partner stretch.” So, we did some buddy stretches…

    After that, we ran to multiple culdesac entrances and did various good form low rep exercises.

    Made it to undeveloped/rock paved part of NM Villages. Q had us jog down to the very end of the devoplennt where we stopped to play patty cake. Just kidding.

    Native american standing arm wrestling was the game. Picture this: Stand foot to foot. Clasp hands ”over the top” style and try to pull other man off balance. Something out of WW2 army training footage. I went versus Nancy and Parker…both like iron statues…crushed me, my spirits, and my wrist/forearm.

    Anyway, after that fun we did some Bernie Sanders back through NM Villages, followed by mosey and every other mailbox sprint.

    Back to the AO parking lot.

    Numbers/Names. Rosco prayed us out.

  • Don’t let Heist count

    5 men joined me at Satan’s Hill for my first Q.


    COP: Mosey up to top Satan’s Hill (corner of Sultree Dr and Fanrham Ln). Circled up and did the following warm ups:

    SSH, Americans, LBC, Dog Pointers, Dead Man Hang, and Monkey Humpers.

    The Thang: Did you know Satan’s Hill has many hills? The Pax got to tour most of them today.

    Hill 1: Mosey from top of Satan’s Hill via Farnham L to top of Hill 1 at corner of Willowmore and Farnham.

    Q split Pax into 2 groups. Triple Check (or was it?) with A-man sprinting down hill and back, B-man push-ups , and C man on squats.

    Hill #2: Pax moseyed up Willowmore to corner of Amethyst and Aveda. On the way, Oyster and Nancy were kind enough to remind me a triple check means 3x and I had cheated them of squats. Embarrassed that I couldn’t count I had to make things right.

    So, Hill #2 became a true triple check with A man sprinting down Aveda to stop sign. Everyone else squatting or lunging. By the third set, I suggested we switch to LBCs. 10 count and on to next one.

    Pax slow moseyed as a group to Hill #3.

    Hill #3 (Corner of Prenoman and Willowmore).

    Hill #2 was tough. To give PAX a break we lunged down Hill #3. Wait for 6. Mosey to Hill #4.

    Hill #4 (Pronoman and Sultree). With our six to Otterdale, Pax moseyed as a group about 100 yards down Sultree (towards Millington).
    The set: 20 Americans/LBC OYO then sprint back to top. Al Gore for the six. 10 count. Turn towards top of Hill #5.

    Hill #5 (facing south Prenoman). Mosey as Pax down to bottom of Hill #5. The set: 20 Dying roach and 20 Americans OYO. Sprint back to top. Al Gore for the six. Pax began walking then moseyed to Hill #6 aka Satan’s Hill.

    Hill #6 – Satan’s Hill. Saving the best for last, reminded me of dessert (think Icecream Sundae). Starting at the top we did 2 sets of 1/3 then 2/3 down (mosey) and up(sprint) Hill. Each trip down Satan’s Hill we did a combo of Americans then some American hammers. Sprint up. Combo of cherry pickers and monkey humpers at top.

    Mosey to stop sign of Otterdale and Sultree. Pax Lined up. Full Sprint back to parking lot.

    Five minutes left! Grab a coupon in the rock pile, circle of fire (curls 2x, lat raise 2x, skull crusher, shoulder press).

    Mosey back to circle. Time!

    Outro: Numbers/names. Gave thanks to the guys for putting up with my first Q. By the sweat and heaving breathing I think it was OK. I took us out in prayer.

    Prayers: 1) People impacted by Hurricane Ian. 2) Prayers for Miami’s Tua (rough hit in the Bengal and Miami game last night).

    Good work guys !

    -Heist