Author: Lockjaw

  • They Say It’s Your Birthday…..

    21 ventured out into the gloom the day before the snowpocalypse was scheduled to descend upon the Richmond.  Today’s workout was centered around all the random celebrity birthdays who celebrate January 21.  It went down like this:

    COP

    SSH – 20

    Arm Circles – 5 small, 5 large and repeato in reverse

    Don Quixote – 15

    Mosey off the AO and head a few blocks down to the hill at Malvern.

    First Birthday Exercise – Emma Bunton (Baby Spice) did fire safety PSAs before being a Spice Girl.  Partner up and fireman carry/piggy back carry up the hill.  Perform Telly Savalas Dirty Dozen burpees (12 burpees).  Plank up or do LBCs.

    Head back to the bottom of the hill and reverse partner roles – fireman carry up to the top again and perform 12 Stonewall Jackson Hand Release merkins.  Plank up.

    Head back down the hill and then reascend the hill with Jam Master Jay Run DMC “Walk this Way lunges”.  Anyone wearing Adidas gets a head start – no takers.

    Form two columns and make a Benny Hill Indian run back to the AO.

    Behind the AO, break into four groups for Paul Allen Microsoft DOS.

    D – Derkins

    O – Overhead hang leg lifts

    S – Squats

    The fourth group runs to the first station cascading that group forward to the next station, etc.  Everyone completes all stations twice.

    Center up on the blacktop for double Ring of Fire.  Perform 10 merkins and go round the ring with either a Billy Ocean Caribbean Queen crab walk or Jack Nicklaus golden bear crawl.

    On your 6 for:

    Rasputin Russian Twist – 20

    Ethan Allen – Work those abs spelling “Fort Ticonderoga” in the air

    Jonathan Quick – Called upon TYA, hockey enthusiast and New Endland native, to call the next exercise.  20 American Hammers

    Offshore’s 2.0’s b-day – Offshore called 20 Freddy Mercuries

    Back to the shovel flag where Swirly took us out.

    MOLESKIN

    The Pax’s expectation of a cadence-free spectacle was not met.  Oh well, maybe next time.  Lab Rat enjoys his Billy Ocean and seemed to recollect quite a bit of the song.

    Welcome FNG Dreamsicle!  We hope to have you back soon.

    ANNOUNCEMENTS

    With 100% chance of snow on the way, Pax with 4WD are offering shuttles in their respective areas to Saturday’s Dogpile.  Post in the backblast if you need a ride.

    Stay Warm!

  • Mileage May Vary

    15 faithful and one FNG came out for a run in perfect running weather.

    Today’s routes were encoded in clues provided to the groups covering the respective distances.  This kept folks together for the most part to solve various riddles or just pay attention to street signs.  Overall, the route went down Malvern to TJ, then heading east and weaving to Floyd.  Heading west on Floyd, the 4 and 5 mile options separate with the 4s going back to the shovel flag and the 5s taking a detour through Windsor Farms.

    Marv took us out in the COT.

    NMM

    YHC will print in larger font next time for those reading on the fly and maybe throw in additional challenges.  No one took the 6.2 route, so we have that waiting.

    I was also pleased that everyone made it back to the shovel flag.  Welcome FNG Udder!  We hope to see you post again soon.

    Announcements:

    -Good Luck to Offshore in the weekend’s Disney Marathon!

    -HDHH is coming up on the 20th.  DK had mentioned Post Bellum, so perhaps he will Q that event.

    -TYA is looking to form this year’s Blue Ridge Relay team.  See him for information.

    -Lab Rat has an 8 miler trail race in mind next month.  See him for details.

     

  • Another Day At The (Texas) Beach

    Two regular Sunday trail runners and a FNG showed up for a frosty trail run.

    Thang:

    Head east on the Northbank Trail until it ends under the Lee Bridge and turn back.  Take the Texas Beach exit along the river and return to the parking lot via the Pump House.

    NMM:

    The run started off dark and cold with a dusting of frost.  So much for the days getting longer….must be in the evenings.  It was great watching the sun come up over the city from our single track along the cemetery.  Texas Beach was perfect running along the river with a few hikers out on the trail.  We emerged at Pump House Park, paid our respects to Love Hill, and finished up in the parking lot.

    At the beginning of the run we saw Cousin Eddie, but he had the full Northbank and Buttermilk loop in mind.  Maybe next time.

    Welcome FNG Flipper who endured a fine run and counts today as the longest run of his life.  We hope to see him out for another workout soon.

     

  • HDHH – Wednesday December 16 @ 6pm – American Tap Room

    Come join us for a non-running HDHH this week at the American Tap Room.  We will meet there at 6pm.  See you then.

    The ATR is located at Willow Lawn.

    1601 Willow Lawn Drive
    Richmond, VA 23230
    (804) 308-9013

  • Preblast: 2nd F Happy Hour on 11/18

    Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.

    We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.

    See you there!

  • 50 makes him the oldest Saab on the road

    saab

    21 Strong came out for a rare Lockjaw Q this fine Fall morning.

    COP in front of the AO (count included, cadence optional):
    25 SSH
    25 Don Quixotes
    25 Copper Head Squats
    25 Scorpions

    Mosey to the corner of Grove and Commonwealth and form 2 columns.  Indian run down Commonwealth to Cary St.

    5 Corners – Across 5 points around the track and soccer field, perform 10 reps of the following running with a partner:
    Lap 1 – Hand Release Merkins
    Lap 2 – Two Count Flutter Kicks
    Lap 3 – Four Count Russian Twist

    From Cary St, partner carry half way to the tennis courts.  Switch roles and head to the tennis courts.

    Line up in plank position for tunnel of love.

    Mosey back to Cary St where a Frisbee was produced.  Frisbee 50 for the birthday party!  Toss the Frisbee and sprint.  When the Frisbee lands, break into named exercise.  Bear crawls, crab walks, burbee broad jumps, lunge walks…..

    Mosey to the tennis courts and circle up for the first ever quadruple ring of fire with Merkins.  Two of the Pax do 10 reps and ignite push ups in both directions, setting in motion four rings of fire.  Ensure everyone gets 50 count.

    Mosey back to the shovel flag.

    Moleskin
    Saab turned 50 today and we responded with a 21 Pax salute.  A bit of running, some abs, some fun, and Merkins.

    YHC noticed a bit of mumble chatter during the COP, but that seemed to quiet as we got down to business.  At one point during the partner carry, YHC thought we had been rejoined by Stifler’s Mom, but it was only J-ville.

    Happy Birthday Saab – Respect!

    Announcements
    – HHH is Wednesday 11/18 for pub run.  Pre-blast forthcoming.
    – Bear Creek 10 Miler is 12/6 – Only 15 spots remaining so sign up now.