Author: Jim Huddle

  • Circus Max Light’s out

    The last Circus Maximus of the year! Lighthouse and I were glad to see each other. It would have been boring if only one of us had showed up.

    Warmup with SSHs, IWs, Cherry pickers and Russian Soldiers.

    Next, we did the following:

    20 Swings,

    20 Curls

    15 Sit and Press

    5 Burpees

    20 Triceps

    20 Rows

    20 Press

    Short run around the courtyard

    10 each arm Renegade Rows

    15 each leg Romanian dead lifts

    15 each arm Woodchoppers

    15 Australian Mountain Climbers

    10 each arm one arm presses

    10 each direction Halos

    15 each arm Goblet Squats

    Run around the island.

    Repeat 2 more times.

    A little stretching and some Mary and times up.

     

  • Circus Maximus without Atilla

    No Atilla today. YHC filled in for him.

    Homer was in Florida enjoying a much more pleasant temperature and so in honor of his absence, no burpees.

    Warmup with SSH, IW Russian Soldier, Cherry Pickers, Don Quixoti, Run around island

    20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of KB exercises.

    Swings and Curls
    Press and Rows
    Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell
    Run around island
    Racked Lunge (both sides add up to 20, 16, 10 and 6) and Sit and Press
    Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
    Squat-Press and Lawnmowers
    Run around island
    Swings and Curls

    At this point, it was about 6:10, so we finished up with Ring of Fire and Heels to Heaven. White Deer did hand clap merkins, very impressive. The rest of us concluded that we might lose some teeth if we tried it.

  • Lizzy Borden

    Four of us, including an FNG, met for a 3-mile run to Short Pump Park via Three Chopt (Lizzy Borden) Road and John Rolfe Parkway. Once at the park, we ran the ‘loop’ 6 times with a stop each time for a) Upper body, 2) Ab and 3) leg exercise. We returned via Liesfeld Parkway and Goose Landing with a stop at the entrance to the lake for a set of merkins.

     

    Our new FNG is ‘Transport’, brought to us by Pinto. Retired former pilot for the Navy who was stationed in several places in the US; also Japan, Bahrain and some other foreign country I forgot.

  • Getting older

    In honor of my birthday, we did 69 Burpees! It’s great to be here!

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Upper Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Russian Soldiers, 10 Shoulder slap Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Parking lot: 10 Don Quixote, 10 Hand Release Merkins, 20 Dollies, stretching exercise

    Upper parking lot: 5 minutes of burpees

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty Hookup: People’s chair Muhammad Ali, 15 Donkey Kix OYO

    Wall Courtyard: 10 more Burpees.

    Railings: Bear Crawl but weave in and out the railings: Plank up and wait for the 6th.

    Up to the grassy area behind the school: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Squats. 2 times

    9 Burpees

    Upper Parking Lot: Partner up: Each side of Parking lot: bear crawl. When you meet, 10 Hand Slap Merkins: Repeat

    Back to lower grassy area, a couple of Mary exercises and stretches and Time’s up.

    Announcements:

    WaThoHuk is looking for a few good men. Wednesday at Pocahontas Middle School. A 3 to 3.5 mile run with some bootcamp. 5:30 AM.

    Please consider Give to Give.

  • OYO

    This being Thanksgiving Day, we met at 7:00 instead of 5:30. We were Attila-less but we had the faculty of VCU (Homer, Offshore and Lighthouse), 2 white animals (White Deer and White Snake), a fireman in case things got out of hand (Fireman Ed) and yo.

     

    After listening to White Deer give Homer a bunch of shit, we did warmup with SSHs, IWs, Russian Soldiers and Don Quixotes.

     

    Next, we did the following: with 3 Burpees between each KB exercise.

    20 Swings,

    20 Curls

    15 Sit and Press

    20 Triceps

    20 Rows

    20 Press

    20 Squats

    Short run around the courtyard

    15 each arm Renegade Rows

    15 each leg lunges

    15 each arm Lawnmowers

    10 each arm one arm presses

    10 each direction Halos

    15 each arm Snatches

    Run around the island.

     

    Next, the following except we did 5 WWII situps between the KB exercises.

    20 Swings,

    20 Curls

    15 Sit and Press

    20 Triceps

    20 Rows

    20 Press

    20 Squats

    Run around the island

     

    Next, the following with 10 reverse situps between each KB exercise

    15 (on your back) Pull overs

    15 presses (on your back)

    15 each leg dead lifts

    15 each arm Lawnmowers

    10 each arm one arm presses

    10 each direction Halos

    15 each arm Snatches

    Run around the island

     

    Back to the start carrying KB overhead.

     

    We kept it to 45 minutes. Afterwards, we met at Starbucks. When we gave names to pick up the coffee, no one knew who ‘Sean’ was (shouldn’t you tell them your name is ‘Ed’?) Happy Turkey Day!

  • It’s cold!

    We had 4 times the number of people that we had last week! Roger Roger flew in. White Snake decided to drive in instead of run in. And Homer was enticed by the opportunity to do Burpees, even though it was about 25 degrees.

     

    We went east on Three Chopt Road, around the Goose Poop Loop to the entrance, (15 Dips in cadence, 10 derkins in cadence and 5 Burpees OYO) then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the stairs or ramps 4 or maybe 5 times with a stop at the top for 20 merkins and a stop at the bottom for 5 Burpees. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 4 miles.

    Homer won the award for best dressed: fluorescent yellow pants and top with matching black vest. He celebrated by going home and running 8 miles on a treadmill. Glad I didn’t win.

    Circus Maximus tomorrow at 7:00 instead of 5:30.

    Give 2 Give

  • Obstacles in my way

    We began with a mosey while Handshake drove into the parking lot, karikoke left and right in the parking lot, SSHs, IWs, Don Quixote and some stretching exercises.

    Next, we moseyed over to the hill up to baseball field close to the track. Our route took us over the fence to the field twice.

    Jacob’s ladder (run to the top of the hill and do 1 Burpee, back to the bottom and do 5 merkins, up to the top and do 2 burpees, etc. up to 7 burpees.)

    Next, over to the loading dock where we climbed over the railing and climbed back down.

    Next, to the concrete benches and tables in front of the school for 15 Dips in cadence, 10 derkins in cadence and 10 step-ups OYO. Total of three times.

    Next to Pemberton Elementary School wall:

    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

    Over to the Pemberton Elementary playground, Partner up: Partner 1 runs around the track, partner 2 does 5 Pull-ups and then does WWII situps with feet in the bar on the ground until partner 1 returns. After 1 round, we did 5 more pull-ups and ran around the west side of the school checking out the stairs and return to Quioccasin Middle School for bear crawl, crab walk, bear crawl, crab walk, bear crawl, crab walk.

    Ran around the back of the building traveling over some of the stairs to the school back to the west side.

    Went to the benches and did Knee-ups, on the ground for heels to heaven, plank, Travolta’s, back to the starting place in the parking lot for some stretches.

    At the COT, we watched the steam rising off Fireman Ed’s head.

    I’m looking for an obstacle course we can run and the school is so far, the best I can find. We’ll likely do a version of this again, next time I Q.

     

    Announcements:

    TYA’s Forest Hill run, Give to Give, Circus Maximus at 7:00 on Thanksgiving Day.

  • More Merkins

    For the record:

    4 sets of 10 count in cadence merkins: 80

    5 minutes of Burpees: 50

    11s including merkins: 55

    Derkins and dips: 55

    Total Merkins: 240

     

    To the goal line of the football field:

    20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

    To the other goal line of the football field:

    20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    To the parking lot in front of the school:

    20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the goal line of the football field:

    20 squats, 20 Dollies, 10 Stagger arm Merkins and a stretching exercise

    5 minutes of Burpees.

    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 hands on wall and floor, 15 Donkey Kix OYO

    To the Football field: Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    Burpee-bear crawl 20 yards, lunge walk 20 yards, backwards run to the start

    Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    On hill leading up to the Football field:

    11s with WWII sit-ups and Merkins:

    On the stadium benches:

    10 Dips in cadence, 10 Derkins in cadence; 9 Dips, 9 Derkins, etc.

    To the parking lot: jump in cadence over the line 20 count, 3 times with a stretching exercise in between

    A couple of minutes of Mary and stretching

     

     

    Announcements:
    Give to Give; log onto F3Nation,

    Forest Hill Run the day after Thanksgiving

    Convergence at Mary Mumford at 5:30 on Thanksgiving or Circus Maximus at 7:00

     

     

  • No Man Left Behind

    My first planned Q at WaThoHuk. ‘We’ went east on Three Chopt Road, around the Goose Poop Loop to the entrance, then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. ‘We’ ran the stairs 4 times with a stop at the top for 20 merkins. ‘We’ then returned the way ‘we’ came except ‘we’ completed a circumnavigation of the Goose Poop Loop. When ‘we’ got back, ‘we’ ran around the island and then ‘we’ did 20 merkins and called it finis (about 10 minutes early). Total distance was about 3.2 miles.

    The reason no man was left behind? It was just me. Hope someone else shows up next week!

  • Merkin Challenge

    By my count, we did 188 merkins:

    Warmup was 4 sets of 20 merkins (10 in cadence each set) for a total of 80 merkins

    5 minutes of burpees: 50 merkins (10 burpees each minute)

    Countdown from 10 to 1 of Derkins: 55 merkins

    Belly touch 3 times: 3 merkins

    Español palabra al día: ¡Arriba! Up!

    By the way, I have the Q in 2 weeks. I plan to work 69 Burpees into the routine, and some other stuff.

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Front of school: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Russian Soldiers, 10 Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Far Parking lot: 10 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO

    Upper parking lot: 5 minutes of burpees

    Railing for Dips/Derkins: In cadence: 10 Dips, Hop over the railing, 10 Derkins, 9 Dips, hop over the railing 9 Derkins, etc.

    Up to the grassy area behind the school: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups and does a belly touch on the way back, Partner 2 does WWII sit-ups. 3 times

    Back to lower grassy area, a couple of Mary exercises and stretches and Time’s up.

    Announcements:

    Gypsy is collecting clothing beginning December 1.

    TYA has a day after Thanksgiving race: starts at 7:00 AM at Shelter # 1 of the Forest Hills Park. Each hour, either run 4 miles on the trail, 5 miles on the road or 10 miles by bicycle. Repeat until you give up. Those who last the longest tend to make around 8 laps.

    Thoughts and Prayers for Hitchhiker. His wife lost an aunt (stroke) and his father-in-law is in the hospital with Covid.