Author: Jim Huddle

  • No Dogs Allowed

     

    Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship.

    YHC lead the Warm-Up

    20 SSH

    20 IW

    10 Don Quixote

    20 Copperhead Squats

    Head for the Pull-up bars for 11s

    Pull-ups, run to the bridge, American Hammers

    We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars

    Turned it over to Pinto.

    Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”.

    11s from endline to the middle: Merkins and WWIIs

    11s from middle to the endline: Reverse crunch and Squats

    Half way thru, Homer joined us.

    Next, Piglet took the Q

    Indian run around the circle in the middle of the soccer field.

    15 Crunchy Frogs in the middle, Bear crawl to the circle: Merkins at the circle, crab walk back to the center: 4X

    Indian Run around the circle.

    Go to edge of the field:

    Lunge walk to the middle: 10 Side crunches, Bernie back: repeat

    Back to the flag.

    This write up may not be exactly right but it’s close enough.

    Pinto with the takeout.

  • Full House

    We had the entire professorial staff from VCU, ½ of the available white animals in the area, a green animal, someone lugging a kettlebell (carrying a kb in your car is way too easy), suspected illegal immigrants from south of the (James) river, and https://www.youtube.com/watch?v=2_ygqPepLjM.

    And music! Some of which was in Spanish.

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

    Warmup:

    • 20 SSH,
    • 15 IWs,
    • 10 Don Quixote,
    • Arm/shoulder 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 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • Run around the island

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)
    • Stretch
    • Run around island

    Finish

    • 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

    Announcements:

    Saturday Ultimate Frisbee

    Tuesday noon: 2nd F at Firehouse Subs

    Take out by YHC. “At Gibeon, the Lord appeared to Solomon in a dream by night and God said, ‘Ask what I should give you.’ And Solomon said, … ‘Give your servant therefore an understanding mind to govern your people, able to discern between good and evil’”.

  • Summer Tour Q

    Great AO! Last time I was here, we had ice coffee at the end of the workout and a lot of heat and humidity. No ice coffee today but plenty of heat and humidity. Discussion of the difference between Cherry pickers and Strawberry pickers. Someone else will have to provide the precise details but one involves clapping hands behind back and the other involves clapping hands just above the ground.

    Traveling COP

    • Mosey a short distance: 20 SSHs, 10 ManMaker Merkins, 15 Crunchy Frogs, (preceding all in cadence), stretch
    • Mosey some more: 20 Imperial Walkers, 10 Diamond Merkins, 15 Knee-ups, (preceding all in cadence), stretch
    • Mosey some more: 20 Copperhead Squats, 10 stagger arm Merkins, 15 dollies (preceding all in cadence), stretch
    • Mosey some more: 20 Don Quixote, 10 stagger arm Merkins, 15 Ukrainian hammers (preceding all in cadence), stretch

    Wall Exercises

    • 15 People’s chair air press, 10 BTTW hip slaps (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali, 10 BTTW Australian Mt Climbers (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Milkers, 10 BTTW Toe Taps (preceding in cadence), 15 Donkey Kix OYO

    Partner Jacob’s Chair: Mosey to the ‘outdoor’ amphitheater:

    • Partner 1 does a called Ab exercise while Partner 3 runs to the top of the amphitheater, does 1 burpee and returns. Repeat adding one burpee each time until 7 burpees are completed. We changed the ab exercise after each pair of burpees.

    Bulgarian/Dip/Derkin: Mosey trying to get to the other side of the school. Couldn’t do it from the direction I was trying so we went back to the top of the amphitheater and used the benches there.

    • 10 Bulgarian split squats, flapjack, 10 Dips, 10 Derkins (all in cadence): 2X

    Back to the flag with a stop on the way for:

    • 20 SSHs, 10 Cherry Pickers, stretch
    • Brazilian Mindbenders for 30 seconds

    We’re done:

    Water break

    Numerama & Namearama.

    2nd F event in the West End

    Takeout by YHC: Prayer St. Francis

  • A tree is a big grass plant

    We did my route today. 5 times around the school with stops for a total of 200 merkins and 200 dips. Then 3 more times for 120 squats, 60 Ukrainian hammers and 60 knee ups on the bench. Lighthouse ran extra. He talked about grass and trees; how in 100 years, we’ll view killing animals for meat as barbaric (we’ll eat lab cultured meat); how the message in a synapse is carried by chemicals instead of electricity. I mostly listened. Even to the extent I had something to offer, I didn’t have the breath to do it.

  • Science

    Lighthouse and I ran around the school approximately 8 times for a distance around 5K. The first 5 trips around the school included 2 stops each circuit for 20 Merkins and 20 Dips. After the first 5 circuits, I think we got around another 2 stops each circuit with 2 stops for 20 Squats and 20 Crunchy Frogs. One last trip to finish off the remaining time. Lighthouse took the long way.

    We discussed science and the replication of results.

  • 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.