Author: Jim Huddle

  • Drink lots of water

    It felt good at first but pretty soon, we were all sweating like crazy.

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional

    The idea is to get better, not to get hurt, so feel free to modify called exercises.

    20 SSHs

    10 Arm Slap Merkins

    20 Deep Mountain Climbers

    Stretch

    Mosey to first parking lot

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    10 Helicopters

    Move to corner parking lot

    20 Squats

    10 Peter Parker

    20 Heels to Heaven

    Stretch

    Mosey to asphalt playground

    15 Lunges

    10 Garden Variety Merkins

    15 Crunchy Frogs

    Stretch

    Burpee Broad Jump from mid court to edge

    Crab Walk back

    To the grassy area in back

    Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single Count), 10 derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    Mosey to the flag

    20 Heels to Heaven

    20 APD

    20 Flutter

    Time’s up!

    Announcements:

    Stay hydrated! Everyone (all 4 of us) drank a bottle of water.

    Take out:

    I use the following hymn (I didn’t sing it, just read it.)

    Lord of all Hopefulness by Jan Struther

    Lord of all hopefulness, Lord of all joy,

    Whose trust, ever childlike, no cares could destroy,

    Be there at our waking and give us we pray,

    Your bliss in our hearts, at the break of the day.

     

    Lord of all eagerness, Lord of all faith,

    Whose strong hands were skilled, at the plane and the lathe,

    Be there at our labors, and give us we pray,

    Your strength in our hearts, at the noon of the day.

     

    Lord of all kindliness, Lord of all grace,

    Your hands swift to welcome, your arms to embrace,

    Be there at our homing, and give us we pray,

    Your love in our hearts, at the eve of the day.

     

    Lord of all gentleness, Lord of all calm,

    Whose voice is contentment, whose presence is balm,

    Be there at our sleeping and give us we pray,

    Your peace in our hearts, at the end of the day.

  • I’m Thristy

    TYA showed up on crutches. We had a late comer from Charleston SC, Chaka, join us. (A good idea is to stay around the flag and do the warm-up before taking off. Another good idea is to bring your flag! Our late comer saw the flag and spotted us around the back of the school.) Hitchhiker was disappointed we didn’t play pickleball. Everyone got introduced to Mike Tyson; the exercise, not the Man.

    Mosey to asphalt playground behind school

    Disclaimer;

    Warmup with

    SSHs

    Don Quixote

    Squats

    Stretches

    Next:

    7 minutes of Burpees

    Stretch

    Mosey to side of asphalt area next to pickleball courts

    Triple-check with:

    Mosey, Ukrainian Hammers, Merkins

    Mosey to Pickleball courts

    Suicides: Starting at side of courts and going to each of 4 courts 2X (This is a well named exercise. I thought I was going to die trying to unsuccessfully keep up with Oyster.)

    Stretch after each one

    Mosey to back wall of school

    11s: Mike Tyson and Crunchy Frogs

    Wall sit and 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Stretch

    Mosey back to the flag

    Heels to heaven

    Dollies

    APDs

    Skorpion kicks

    60-count 6-inch leg raise

    Done!

    Numberama, Namerama: Anthrax almost forgot his age (51 for the record). And Froggy continues with his impressive attendance record.

    Announcements:

    Pickleball! Mondays and August 26! Hitchhiker’s summer fun activity is proving very popular. Swirly says he’s going to take Bleeder down, as soon as he finishes watching a few more youtubes on how to play pickleball.

    Takeout: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.” Powerful words!

    Afterwards, we drank some bottled water. In these temperatures and humidity, it’s a good idea to bring water to drink!

  • Checked off a box on Summer Tour

    Checked off another box on the Summer Tour by Qing at WDog. This is a great AO with the amphitheater, pull-up bars and lots of places to run. We didn’t do much running today, but we took advantage of the amphitheater and the pull-up bars.

    Other things of note: Swirly has a new truck. Hitchhiker always brings coffee to the post-workout. Florence checked off another box on the Summer Tour traveling from South of the James to WDog. Initech knows how to spell his nickname (I checked Big Data). Bootleg didn’t bring any moonshine.

    Mosey to the circle in front of the Carillion Tower

    Warmup: SSH, IW, Ukrainian Soldiers, Don Quixote, stretch

    7 minutes of burpees

    Mosey to pullup bars:

    10 pullups, 20 Lunges, 20 Merkins, 20 Knee-ups: 3X

    Mosey to the amphitheater:

    11s at amphitheater: Ukrainian Hammers & Merkins

    Mosey to the circle in front of the Carillion Tower

    Side plank: Hold for a 6-count on right side: 10X

    Side plank: Hold for a 6-count on left side: 10X

    Mosey back to the flag.

    Stretch:

    Time’s up!

    Announcements:

    July 3: Pickleball

    July 4: Convergence here at WDog. 7:00 AM

    August 26: Back to school Pickleball tournament. Batteau AO

  • Baker’s Dozen

    Showed up for the first Gridiron of the summer. Yep. It was hot. Lots of sweating. Nothing original on my part. A repeat of my typical workout. Except, no burpees. Next time, we’ll do some burpees.

    Mosey to Gridiron goal line

    Disclaimer

    20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

    Mosey to Other goal line

    20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch

    Mosey to Original goal line

    20 Don Quixotes, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    Mosey to Other goal line

    20 Copperhead Squats, 10 Stagger arm Merkins and a stretching exercise

    To the bottom of the hill up to the Gridiron: 11s

    Get-ups, up to the top of the hill, Crunchy Frogs

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    Using the loading dock: 3X

    Behind the railing to the loading dock: 20 SSHs, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons

    Mosey to the handicapped area of parking lot in front of school

    3 rounds of 20, jumping over the line, in cadence, with a stretch in between

    Mosey to the benches by the Gridiron

    10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X

    Mosey to Flag

    Stretch

    20 Flutters in cadence

    60 Second leg lift

    Brazilian Mindbender

    Announcements:

    Starbucks after workout: 11735 W. Broad

    This Tuesday, Homerun Derby: at Robius Elementary at 5:30 AM, Instead of NoToll on that day;

    4th of July: Convergence: at Dogpile at 7:00 PM

    Takeout by YHC:

    A quote from Proverbs: “Do you see a man who speaks in haste? There is more hope for a fool than for him.”

  • The Rain The Parking Deck and Other Things

    Just Lighthouse and me today. So we headed for the parking deck and did the following: At each ‘back and forth’, did 10 merkin exercises and 15 or 20 ab exercises. For example, after warming up with SSHs and Don Quixotes, we ran up one full level and did 10 Diamond merkins and 15 Knee-ups. Next full level up, we did 10 merkins and 20 LBCs. There are, counting the first level where you enter, 4 levels. At the top level, we went to the end and back. So we stopped 8 times for a set of merkins/ab exercises. Then we (mostly) repeated up and back down. When we got to 8 minutes left, 6:07, we started back. Lighthouse took the long way around the lake and ran directly back.

  • It’s summer

    Oyster checked another box on the Summer Tour with a visit to Heartbreak Ridge. The first month of the Summer Tour is 2/3s over! Got to visit some other AOs!

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    20 SSHs

    20 Imperial Walkers

    10 Don Quixote

    Mosey to benches in front of Quioccasin;

    10 Dips in cadence

    10 Derkins in Cadence

    10 Step-Ups in cadence

    3x

    Mosey to the wall at Quioccasin

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 BTTW toe taps

    15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    Jacob’s ladder with 5 Knee-ups at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Mosey to wall across the parking lot at Pemberton

    Dora with

    100 Merkins

    200 Crunchy Frogs

    300 SSHs

    Mosey to parking lot in front of Quioccasin for

    20 Ukrainian Soldiers

    10 Diamond Merkins

    Mosey to flag

    15 Heels to Heaven in cadence

    60-count 6-inch leg lift

    No Announcements

    Takeout by YHC using an excerpt from Romans:

    We also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.

  • Howdy Neighbor

    Bonus points were awarded to Faceplant for bringing an FNG and neighbor, who lives within sight of the school. Faceplant knows him from church. They share a common situation in that they both have recent additions to their families. 1-800 is an attorney who handles class-action litigation. Always great to have an FNG join us!

    Bonus points were also awarded to Garbage Plate for posting this past Friday in Charlotte.

    Mosey to asphalt playground

    Disclaimer;

    Warmup with

    SSHs

    Don Quixote

    IWs

    Stretches

    Next:

    7 minutes of Burpees

    Stretch

    Mosey to grassy area behind school

    Triple-check with:

    10 Pullups, BTTW Australian Mountain Climbers, Merkins

    Mosey to Asphalt playground

    Suicides: Starting at end of sidewalk and going to each of 4 BB goals 2X

    Stretch after each one

    Next:

    11s in upper parking lot: Mike Tyson and Knee-ups

    Mosey to wall courtyard

    11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Stretch

    15 Dollies

    Stretch

    60 count 6 inch leg raise

    No announcements

    Take out by YHC. Excerpts from Psalm 8.

  • Visitors welcome

    Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music.

    Disclaimer: Don’t leave here with more injuries than you came with.

    20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg stretch

    Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)

    Run around the island

    Partner up:

    Partner 1 runs a short distance, does 5 burpees and returns

    Partner 2 does the called exercise

    100 curls

    100 squats

    100 pole smokers

    Stretch

    Run around the island

    Partner up again:

    100 Swings

    100 overhead press

    100 Situps with KB anchoring your feet

    Stretch

    Run around island

    15 Triceps in cadence

    15 KB Lunges in cadence

    20 Lawnmowers each arm OYO

    20 overhead pulls OYO

    60 count 6-inch leg lift

    Back to the flag for numberama, namerama

    Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.

  • Just the 2 of us

    Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt. Lighthouse took the longer way back, around the lake. We both got over 3 miles. Lighthouse ran about 3.7 miles and I ran about 3.2 miles.

  • Fill-in

    I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.

    Warm-up

    20 SSHs,

    Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.

    20 IWs

    10 Don Quixotes

    10 Strawberry Pickers

    Move to the covered walkway for a ‘rotation’ of these 5 exercises:

    Swings

    Curls

    Upright Rows

    Triceps

    Squats

    First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.

    After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.

    Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.

    Next, we repeated the ‘rotation’ with the following 5 exercises.

    Renegade Rows (each arm) so we first did 5 left and 5 right.

    Pole smokers (we used the KBs instead of a pole)

    Overheads Pulls

    Lunges (each leg)

    Overhead Press

    After we finished this, another trip around the island.

    Back to the flag and

    20 Dollies

    20 Heels to Heaven

    60 count 6 inch leg lift

    Announcements:

    April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/

    You park your car at James River High School. If you come there, you might spot a Whitesnake!

    April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!

    Takeout by YHC