Author: Toga

  • Love Hill.., Again

    Six posted for a beautiful morning in sunny Richmond.., at least it was when the sun came up later in the day.  Here’s the drill:

    Warm-up. 10x up and down Carillon steps, 15 don Quixote, 10 clerkins, 15 hill billies, 10 sit-ups

    Mosey to pull-ups bars for:
    6 pull-ups, 8 squat jumps, 8 full extensions: 4x
    8 body rows, 8 sit-ups, 8 marching planks (2 count): 4x
    8 knees to elbows, 8 diamonds, 8 sprinters (2 count): 4x

    Mosey to bottom of Love Hill for alternating lunges, walkout push-ups, and bear crawls while your partner runs up and back down the hill.  Keep the distance achieved by your partner and flapjack till both are at the top of the hill.

    Moleskin: Math continued to be a regular discussion point over at the pull-up bars.  2 count marching planks appeared to be akin to splitting the atom for some.  YHC told the PAX before we got going that this would not be run intensive due to the amount of run focused workouts doled out by other Qs this week.  To look good in a toga you gotta work the whole body, so you’re welcome!

    It should also be noted that Pelosi and YHC remain undefeated on Love Hill (2-0).  Now, I know some people will say this is rigged since the exercises came from me.  Don’t be a hater!  Just bask in the glow that is our domination.

  • Questionable Calls

    Nine of Richmond’s finest tackled Byrd Park with a fairly constant rain their faces.  Fun was had by all, and here’s how it went down:

    Mosey up Carillon stairs and back to circle
    CoP: 25 ssh, 15 merkins, 20 imperial walkers, 15 leg raises

    Mosey to stairs for 3x, run to top of stairs, 5 burpees, run down, 10 hand release push-ups

    3x run to top, 5 burpees, run down, 5 diamonds

    3x run to top, 10 mtn climbers, run down, 10 dollys

    Mosey to bowl behind amphitheater for Jacob’s ladder, bear crawl up sides and do 1 burpee, run down and bear crawl up far side for 2 burpees, … Repeat to 7 burpees

    Mosey inside amphitheater for amrap: box jumps up, 5 derkins at each step coming back down

    Indian run up and down steps in amphitheater

    CoT:

    Welcome Deuce and a Half (Fudd will need to remind YHC why he chose that) to his first workout on what was not the most inviting of mornings.  The PAX quickly got over the question of getting wet with the full merkins at the foot of the Carillon, and everyone moved with efficient F3 FEBA after that.  It also turns out that Fudd likes top 40 and wants to share that with the PAX when he’s got a certain tune stuck in his head.  An extra lap around the Carillon just for him still didn’t fix that.

    YHC had Jacob’s Ladder in mind for at least 3 previous workouts, but it was always too icy on the hill behind the amphitheater.., not so for this workout.  We finally got to do it, and there was no mumble chatter to be heard.  That sounds like something to be repeated often!

    Now for the questionable choices.., it turns out that an 8 minute AMRAP doesn’t work well with the box jumps and derkins in the amphitheater.  We will adjust the exercise choice appropriately.  The indian run around the amphitheater was also a bit shaky as wet steps and lack of good places to pass will take that endeavor back to the drawing board.

  • Happy 100th Workout!

    Aye!  14 souls braved trench foot in the soggy gloom for our 100th workout.  The thang:

    Mosey around track and to tennis courts for warm-up COP: 25 mtn climbers, 25 Don Quixote, 15 merkins, 25 flutter kicks

    Partner up for another edition of “The Circuit”:  Partners execute 25 chin-ups, 25 raised leg lunges, 25 supine pull-ups, 25 derkins: repeato 4x= 100.., get it?

    Mosey to tennis courts for the 100 run and burp: partners run 100m, do 25 burpees, repeato 4x

    Circle up for 25 bicycles and 25 LBC

    Mosey to flag for COT

    Moleskin:  The Richmond faithful showed a lot of motivation to post for SwampFest ’15.  YHC remembers our first workout in Sept, and we’ve come a long way.  We likely wouldn’t have finished that workout in 45 min back in Sept.  Today?  No problem.  In Sept there would have been a fair amount of mumble chatter about the weather.  Today?  It’s a day at the office.  I’m proud to be a part of the first 100 and look forward to the next 100!

    It was good to see P2 back in the Pax, and Sippy Cup is back again for more after his first post.  Johnsonville (should we rename him RibPit?) got back in the saddle, and there is a report that TYA pulled a Greg Louganis off the monkey bars.  That Newton guy gets you every time.

  • The Q to Nowhere

    8 posted for another edition of the frosty circus.  Here’s how it sort of went:

    Mosey to circle for warm-up COP: 30 SSH, 12 merkins, 20 Imperial Walkers, 20 Rosalitas, 15 Don Quixotes

    Mosey on the VITA trail (I think we were on the trail.., no way to know with the snow still covering the world) to the resevoir.  Bear crawl up the side (come back down creatively) 3x then run 400m, repeato 3x

    Mosey to the Carrillon, and turn right to head down to the pump house.  Stop when you get to the fallen tree and downed power line.  Lunge back up to next light pole, backward run to the next, bear crawl to the next, lunge again, plank fun or diamonds thrown in at each post.

    Mosey to pull-up bars for 10 pull-ups, 10 dips, 20 dollys, repeat 3x

    Mosey to the amphitheater for wallcrawlers to the right and then back.

    Mosey to parking lot for COT.

    Moleskin:

    YHC will admit that planning workouts has gotten much easier, and most of the time it just comes to me on the spot.  The frozen tundra that was DogPile prevented most of that.  YHC confided in Lockjaw and Pelosi 5-0 that there was no plan, and we were going to take it as the AO would permit.  Fortunately, this is the greatest AO ever, so there was a lot to improv around.  Can’t run on the path?  No problem, bear crawl up the reservoir sides.  Steps covered with ice on the Carillon?  No problem, just head to the amphitheater.  The best was certainly the fallen tree.  YHC was going to lead the PAX over it before Fudd made an uncharacteristically wise move by pointing out the power line on the ground.  All in all, it worked, and we brought the house down with a chorus of complaints about the wallcrawlers.  YHC plans to make that a regular closing activity.

  • Enter Olaf- “imagine how much cooler I’ll be in summer”

    Wow it was cold!  Wow we still had 14 post, and wow that we had an FNG on the coldest day so far!  14 (including the newly anointed Olaf) posted for frigid fun at 45MoM, and here’s how it went down:

    Run the loop around the school grounds for warm-up: 10 merkins, 20 SSH, 10 werkins, 20 180 jump squats (cadence was dropped due to Q not being able to follow his own cadence), 10 clerkins, 25 LBC

    Mosey to soccer field for: run to far side 10 burpees, run back, 10 squats, repeat 3x

    Round 2= run to other side of field for 10 diamonds, run back for 10 mtn climbers, repeat 3x

    Mosey to tennis court (I think it was under the snow and ice?) for triple check= p1 runs, p2 LBCs, p3 people’s chair with arms out, repeat rotation 3x

    Mosey to flag for COT

    Moleskin:

    Yes, call the whambulance, but it was cold when we started, sort of got less cold in the middle, and then got colder in spite of the ball of man at the end.  I say all that to emphasize the fact that we still had 14 post for winter games.  Great job PAX!  We also welcomed FNG Olaf to the mix, and he’s got to be crazy.  Who posts for their first when the windchill is -2, #WildMan?

    Speaking of snowmen, the PAX as a whole looked like an 80s ski movie.  Pelosi noted that he hadn’t worn his ski pants since the 80s, #Rad.  YHC also heard from one F3 wife that one of the PAX was uncertain about the effectiveness of these workouts in the snow.  YHC accepts the challenge and will fix that wagon at DogPile.

     

  • I Heart F3

    6 posted for a brisk Vanlentine’s Day/Wear Your Sexy Hat workout.  Being such a loving holiday we partnered up for the workout.  Here’s how it happened:

    Mosey to circle by the Carillon for warm-up: 30 mtn climbers, 20 Imperial Walkers, 15 merkins, 20 Don Quixotes

    Mosey to pull-up bars for partner fun.

    • P1 does 10 pull-ups, 20 dips, 30 leg raises (turned out to be more than YHC thought)
    • P2 run up and down Carillon steps
    • Flapjack and repeat 3x

    Mosey to the bottom of the pump house hill forest road for “Love Hill”

    • P1 runs to top of hill while P2 does lunges
    • P2 switches with P1 but starts lunges where P1 left off
    • Repeat with walkout push-ups and bear crawls till both reach the top of the hill

    Mosey to amphitheater for wall crawlers around the ring in both directions.  Finish with legs hanging over stone steps for leg raises.

    Mosey to flag for COT

    Moleskin:

    What a glorious morning full of love and warm feelings!  The PAX grumbled a bit, but YHC took that as “Hey Toga, we really appreciate the creativity.  This is a terrific way to utilize the AO, and I know we’re all just happy to have you as Q this morning.  <shy smiles> gosh Toga, you’re just the best.”  After I wiped a couple of tears from my eyes at the end of this hugfest I realized that YHC felt a bit warmer inside for being a part of this PAX.  Happy Valentine’s Day to all, and to all a good post!

    Next Workouts

    Huguenot Park (Southside) NoToll Tuesday 0530-0615

    Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

    Hump Day Happy Hour American Tap House Wednesday 1800 til?

    Mary Munford 45Mom 0530-0615 bootcamp

    Mary Munford RAMM Friday  0530-0615 Run

    Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

  • All is quiet in the COT

    11 posted to stomp on the frozen earth of Huguenot Park.  It was #Crunchy,  but it was more in a frozen earth way than a hippy vibe.

    Thang:

    Mosey to 1st soccer field (Bleeder, that’s the one closest to the flag) for warm-up COP:  25 SSH, 5 burpees, 12 merkins, 5 burpees, 15 Rosalitas, 15 Don Quixote’s, 5 burpees

    Mosey to 2nd soccer field (Bleeder, it’s the one furthest from the flag) for Jacob’s ladder minus the hill #HillsWanted.

    Mosey to back parking lot (Bleeder, it’s not the one with the flag) for running fun:  Bear crawl then run, backwards all the way, karaoke, karaoke, bear crawl till Fudd declares half way then run, backwards run, and finish with 5 burpees.

    Mosey to basketball court for 10 spiderman merkins, 5 burpees, and 10 scorpion drydocks.

    Commence with 6MOM: 15 leg raises, 12 Ws, 30 LBC, 11 cockroaches, 15 Freddy Mercury

    COT

    Moleskin:

    YHC stole another Ranger workout due to general lack of creativity (Note: my creative writing teacher in college told me I “should give it up” #PointTaken), but I dialed back the burpees.  Next time we’ll get to the standard issue 10 as we sprinkle these throughout the fun.  I’m honestly not sure why I chose to do the running and final COP on hard surfaces.  Maybe it was because the frozen earth somehow seemed harder than a paved surface?

    I think the PAX really enjoyed Jacob’s Ladder, but it somehow felt a little hollow without the hill.  Do they even have hills on that side of the river?  Do you southside people get neck aches from looking up at those of us in Richmond?

    Doner Kebab noted a lack of general hilarity or even FEBA at the COT.  Being a bald vision #PatrickStewart, YHC knows awe when he sees it.  The PAX was not smoked but was instead basking in the glow of that which had been provided.

    Special thanks to Wilson for switching Q with me to cover my time at DogPile.

    Announcement:  Get thyself to the Thursday workout as we witness Swirly’s VQ.  Come prepared with your favorite Q inspiring comments.

  • Get them to the Greek

    11 posted for the first official #DogPile workout, and fun was had by all.  Here’s how it went:

    THANG:

    Warm-up : Split jumps/Ball Dippers, Clerkins, Mtn Climbers, Sprinters, Don Quixotes

    Mosey to valley behind amphitheater for the new  Burt Reynold series of 10-4s

    1. Bear Crawl up hill then do 10 merkins, repeat 4x
    2. Mosey to amphitheater, run up steps then do 10 burpees, repeat 4x
    3. Mosey to Carillon, run steps and and do 10 sit-ups, repeat 4x
    4. Mosey to bars behind the Carillon for 10 pull-ups and 10 sprinters, repeat 3x, then 10 dips followed by 10 sprinters

    Mosey to lawn in front of the Carillon

    1. 1 arc loader
    2. 1 reverse arc loader (sprint first half then lunges)
    3. Football drills (mtn climbers with rolls on command)

    Mosey to COT

    Moleskin:  YHC likes this AO, A LOT!  It’s got a lot to offer, and we’re going to have some fun here.  There is also a well known fact that Burt Reynolds is the greatest living actor.  His stature led me to this idea for a fun little workout series.  Let the joking begin…

    It should be noted that I have witnessed Chum Bucket be on time for 3 workouts this week.  That is a record, and it could be a sign of the coming apocalypse.  Conspiracy decided to fill in with his standard #LIFO but then proceeded to smoke everyone #steroids.  We also welcomed Fudd back to the ranks (Kotter and LIFO), and YHC expects to see more of him in the PAX.

    Lastly, the SEAL Team Workout crew was getting ready to start their workout as we were circling up for the COT.  We gave an enthusiastic “good morning,” and several noted the looks we were getting from that workout’s founder.  It may be the only time we’ll be able to say that we made a former SEAL a bit nervous.

  • Just relax and breathe easy…

    As this was an “exploratory” test run for a new AO at Byrd Park, I encouraged the PAX to relax and breathe easy to help this go more smoothly.  It was a frosty morning for our little experiment, but I think we learned a lot and will be at it again next week.

    THANG:

    Mosey to Carillon circle for warm-up:  Split Jumps, Larry Craigs, Mtn Climbers, bicycles

    Mosey to VITA for to start the course:

    1. 3×10 pull-ups while your partner does squats
    2. mosey to rope where YHC and one other failed miserably on a rope climb.  YHC is blaming that on the cold and the chain on the bottom part of the rope.
    3. Mosey to rings for 2×10 curl-ups while partner does LBC
    4. Mosey to A Frame for up and over while partner does Dollys (Note: Conspiracy motivated a few of us to do this inverted)
    5. Mosey to single leg up lunges 2×10 ea leg
    6. Mosey to next bar for push fest: 20x merkins, 20x derkins, 20x larry criags
    7. Mosey to dip bars for 2×10 dips while partner does walking lunges
    8. Lunge walk to next tree and complete VITA

    Mosey tour of AO led by Conspiracy followed by 4x run Carillon steps

    2×10 box jumps on lower steps

    Mosey to COT in Dogwood Dell

    This really was a fun little experiment with about 3x more people than I expected.  That’s a lot of commitment for a relatively new region, and some of the PAX were off the next workout #TClaps.  We did have a flag provided by Bleeder who left it outside hise garage for our 0530 pickup.  Special thanks to Bleeder for not having the werewolf out that morning.

    The AO truly has a lot of potential, and Conspiracy has a lot of experience working out there.  I think we have found a new home for our earlier Saturday workout, and the race is on to name it.  The leading contender so far is “DogPile” provided by Lug Nut.  The best part was rolling up on some other group who was about to go on a 0700 run, and they seemed very intrigued that we were finishing our workout.  EH happened.

  • It’s kind of a hill

    12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground.

    THANG:

    Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers

    Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks

    Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the hill” (more of a bump in the field).

    3x: 10 burpees, run to sand volleyball court, 10 jump squats, run back up hill

    3x:  10 diamonds, run to volleyball court, 15 mtn climbers, run back up hill

    Hand-off to Conspiracy

    Mosey over to the pull-up bars via the trail:

    HIT Deconstructed Burpees – 30 secs on, 15 sec break after each.

    – air squats
    – thrusts

    – push ups

    – thrusts
    – squat jumps (whoops, we forgot these)
    – pull-ups (with spot, if needed)
    – burpees
    – chin-ups (with spot, if needed)
    Mosey over to the shovel flag.
    Announcements:
    – There’s interest in doing the the Speak Up 5K as a group.  (Not really a CSAUP because it’s not stupid nor pointless). We’ll look into t-shirts. Scheduled for Sept 12, 2015.
    – The Scream is designing a Richmond F3 logo for t-shirts.
    – Earthworm wants a few guys to do the 4 State Challenge (hike 42 miles from VA, through MD, WV, and ending in PA) on the AT in June. http://www.backpacker.com/trips/maryland/appalachian-trail-four-state-challenge-pa-va/
    – Loose Goose threw down another challenge:  100 push-ups and 30 pull-ups per day in January.

    – Johnsonville lead the charge in requesting more pull-ups during our workouts. Challenge accepted!

    – Great seeing Orville back.  His New Years resolution was to exercise less and eat more. Not sure he’ll get much help from us.
    – We will conduct BrewThru #2 in place of our 1/22 standard 2nd F HDHH.  Stay tuned for more details, but it will start at 6 PM 1/22 at a location TBD.