Author: Honey Do

  • Dogpile rearranged and Welcome back Conspiracy

    14 strong posted to a Dogpile AO with several obstructions on a beautiful morning, 62 degrees almost like fall conditions, to enter the gloom.

    THE THANG

    Mosey past orange fence, past normal COP circle to field in front of Carillon

    30 SSH, 20 Arm Circles, 25 LBC, 15 Imperial Walkers

    Ball Toss & chase – Exercise to ball thrown on the field, sprint the remainder of the field then jog back to start

    Round 1 – Lunges, 2 – Bear Crawl, 3 – Crab Walk, 4 – Backwards Run

    Mosey to Amphitheater for Escalator sets on the steps – An exercise each step where you repeat previous steps all the way up to 8th step

    Set #1

    Step 1 – Box Jumps x5 , Step 2 – Dips x10, Step 3 – Russian Twists, Step 4 – Incline Merkins x10, Step 5 – Freddy Mercurys x15, Step 6 – Decline Merkins x10, Step 7 – Flutterkicks x15, Step 8 – Carolina Dry Docks x10

    Set #2 – Same order on steps but reduce count for each exercise by 5

    Mosey back to Carillon

    3 Sets of – Up Carillon steps, bear crawl top, down to end bricks – 10 Merkins

    Finish with 2 sets of Pole Smokers x20

    Mosey back to the flag

    MOLESKIN

    Good to see a large PAX for Dogpile and great to see Conspiracy back this morning, welcome back to the gloom. YHC offered at the start to have the PAX carry Sippy around the AO to help him rest his leg, but looks like he is feeling fine.  Between Sippy and then Swirly saying he hurt himself on RAMM yesterday YHC is fearful for the alternates on the BRR team being called into action.

    There was way too much mumblechatter on the Amphitheater Escalator for YHCs liking.  The Winkie said to increase the count by 5 on Round 2 rather than go down but YHC chose to audible to decrease by 5 for time sake.  Next time we will get to the amphitheater sooner to allow for ample time.

    Great to see Goldberg and Viral back posting regularly.

    Be sure to start EH’ing a FNG for convergence at Gridiron on 9/19. trail Run tomorrow AM.

     

  • Arms Center, Ab corners

    Sixteen faithful and one FNG gathered at No Toll on a beautiful morning to enter the Gloom.  The conditions were far superior to last week’s No Toll which has been dubbed the wettest ever.

    THANG:

    SSH x 30 , 10 Burpees , 15 Imperial Walkers

    Mosey to the Pavilion in center of soccer field for:  4 arm sets & 4 corners of Abs.  Mosey between pavilion and each corner:

    Pavilion – 20 Merkins, 25 Dips, 20 merkins

    Corner 1 – Partner Leg toss , 1st set 20 , 2nd set 12

    Pavilion – Merkin wheelbarrows – 10 partner hold decline merkins, wheelbarrow crawl to tennis ball then 5 more decline partner hold merkins.  Each partner completes 1 set.

    Corner 2 – 40 Russian Twists , then 10 XO’s

    Pavilion – 15 decline merkins , 15 dips , 12 decline merkins

    Corner 3 –  40 Freddy Mercurys, Knee dip planks 30 seconds

    Pavilion – Merkin Wheelbarros #2 – 5 decline merkins, longer wheelbarrow crawl then 5 more decline merkins

    Corner 4 – 30 thrusts , 40 flutterkicks, 20 thrusts

    Mosey back to start, finish with 10 burpees

    MOLESKIN:

    Glad to have such a good turnout for YHC’s VQ and all the support.  Welcome to FNG Modell – hope to see you out again.  YHC felt a little out of breath while counting off the IPs after the starting Burpees, will have to remember that for future reference.  There was some mumblechatter on what constituted a “corner” of the field as a soccer field or as YHC sees it one “Meta field” with 4 corners. YHC’s demo of the thrusts on corner 4 proved insufficient as looking around there were 10 different versions being done, another lesson for next Q.

    ANNOUCEMENTS:

    Richmond GoRuck event is coming up on October 23 & 24.  For those who are not doing the BRR this is a good chance to one-up the BRR group along with YHC.

    Normal workouts this week along with Wednesday Hillcrest hill run at 5:30 and drinks afterwards at TYAs house.

    CONVERGENCE on 9/19 at Gridiron.  Bring a friend!