Category: Richmond, VA

  • Stretching at the Amphitheater

    Stretching at the Amphitheater

    Three brave men showed up for the beatdown in rainy morning. YHC felt strong need for stretching workout so here is how it went:

    Mosey to the Amphitheater.

    COP: deadman hang x 10, arm circle x 10, helicopter x 10, imperial walker x 10.

    Exercises: Side Lunge Stretch, Calf Stretch, Chest and Shoulder Stretch, Glute Bridge, Standing Quad Stretch, Wilson’s Wife, Standing Hip Flexor Stretch, Butterfly Stretch, Standing Hamstring Stretch, Reclining Figure 4, Lying Knee-to-Chest Stretch, and etc.

    Numbers and Names.

    Announcements: BRR

    Swirly took us out.

    NMS: Swirly shared a lot of stories about the BRR.

  • WTH 4.1

    WTH 4.1

    We did 4.1 miles today with 5 pax present for a little warm but rainy morning! 

    Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. 

    Arm circles x 15 

    Reverse x 15

    Imperial squat walkers x 15

    Merkins x 35

    Mosey to a long straight away in the complex for COP #1

    We did 11s merkins and jump squats

    COP #2 

    Next to Dunkin’ Donuts for merkins on your own.

    Mosey back to the flag for the last push!

    All in all we hit the parking lot at 6:15 where we did not complete our 200 merkins but assigned the last 64 for homework! 

    All in all a strong presence and tough one with longer run lengths to push distance on this 4 mile plus bootcamp! 

  • We Will not get wet!

    9 Bootcampers took off one way to start the morning while 6 other took off for a run.

    COP

    SSHs, DQs, Helicopters, Cooperhead squats, Merkins, Imperial Walkers, and Jazzercise

    Mosey to front of school and partner up.

    Partner runs, while other does called exercise.

    Exercises consisting of, Incline Merkins, Jump Squats, People’s Chair, Arm Circles, Dips, Burpees, and Monkey Humpers

    Back to flag – Burpee Ring of Fire

    Numberama, Namerama, Honeymoon took us out

    Blood Drive Coming up – See Slack

    HDHH tonight at Hardywood Westcreek – Ms, and 2.0s Welcome

    NMS;
    Enjoyed the mumble Chatter this morning! Way to work men!

    Duke

  • Hello, Nature here

    A quartet of hardened studs awoke to the sunny and 70 conditions found only at the early shift of RVA AO’s. 5.30 came so off we went.

    Mosey to church for warmarama that included DQ’s, Helis, Russian Soilders, Imperial Walkers, Freddie Mecuries, Rosalitas and Dead Man Hang. Everyone dry lets hit it.

    COP 1: Staying at the church for Mankillers.

    COP 2: Mosey back down Ridge to Country Squire. Partner up for Dora. 100 Carolina Dry Docks, 200 WW2’s, 300 Squats. Timer runs 1/2 back up Ridge towards River and back.

    COP 3: Country Squire 100’s – Each member performs 100 exercises then runs to next marker along Country Squire. Exercises included Merkins, Flutter Kicks, Mountain Climbers, LBC’s, Mountain Climbers, Calf Raises. Buttkickers, Bernie Sanders, Karoke were performed between the markers.

    Mosey back over to the church for 2 minutes of Mary including Alabama Prom Dates and Hello Dollies. Numbers, Names, Announcements. YHC took us out.

    Announcements: HDHH tonight at West Creek Hardywood 6-8ish. Bring 2.0’s and M’s.

    Boberry is heading up a blood drive in May. More details upcoming.

    NMS: Not much conversation this morning. Seems that Mankillers at the start set the tone for a quiet morning. Tough Dora on wet pavement rubbed off the high school tramp stamp. 100 merkins were also not a crowd favorite. One PAX was called home for a plumbing emergency. Hopefully he made it with minimal incident. Always good to see everyone.

  • A Sabb approved COP

    After the Q was unable to post due to injury, seven brave men still gathered on the grounds of Atlee High School. With no leader, a hot potato Q was called and Helix took charge.

    Helix Q

    COP – All IC

    • SSH, Arm Circles, Copperhead Squats, Merkins, Werkins, Diamond Merkins, Crab Cakes, WW2s, Helicopters, Don Quixotes

    Phonics’s Q

    Mosey to parking lot

    Shoots and Ladders

    The parking lot has 5 light posts. The idea is to run 2 lightpost, do an exercise, then run back one. You then repeat this until you are at the end of the parking lot where you finish by doing the exercise.

    • Round 1 – 10 Merkins
    • Round 2 – 10 Squats
    • Round 3 – 5 Burpees

    Spike’s Q

    Mosey to practice football field

    Partner Up – One partner run the field and back while the other does an exercise. Do this until the one doing the exercise reaches the end of the field.

    • Round 1 – Polar Bear
    • Round 2 – Crab Walk

    Triple Check

    • Push the football sled
    • LBCs
    • Run to the sideline and back

    COT – Number-a-Rama, Name-O-Rama, Announcements, Spike took us out.

    NMS

    Weather was terrific this morning with the temperature somewhere close to 45 degrees. We always say sunny and 70 in F3RVA but at 5:30 AM, 45 – 55 degrees generally feels much better to YHC than a humid 70 degrees in the summer.

    During the COP as Helix was leading the Don Quixotes, he instructed the group to pause at the bottom for about 5 seconds. YHC believes this is what Sabb has been wanting all of this time. We should not just slow the pace of Don Quixotes but should actually pause at the bottom. Brilliant Helix!

    YHC does enjoy leading ground-and-pound exercises, but with only runners posting today, it was time to move. Spike was thinking the same thing with the exercises he led. I haven’t pushed a football sled for 30 years. Nice call today Spike!

    The PAX stayed close together throughout the workout today with one exception. While doing crabwalks across the football field, Fabio was crab walking at a fast jogging pace. He was entering the end zone while YHC’s group was approaching center field. Well done Fabio! Oh, to be young again.

    Announcements:

    • TYA is recruiting for the BRR. Contact TYA for more information.
    • The 2nd annual DaVille relay is a month away. See Spit for more information.

    Gotta Run!

    Phonics

  • Dirty Dozen for the Mega Starfish

    12 Redwoods and 2 four legged furry fellas fought of the fartsack for another repeato workout at the hands of Coach Wojo. Borrowed this one from the folks at the Megaship in South Charlotte. Hope y’all enjoyed the ride.

    COP

    Mosey to the parking lot for an on the line dynamic workout

    walking russian soldiers, walking Lt. Dans, walking/shuffling hillbillies, walking DQs, and polar bears

    mosey to the center of the best fields of SOJ

    The Thang

    Exercise I: Mega Starfish

    4 corners with a variation, meet back in the middle after each corner/exercise for 5 burpees in the center of the soccer fields

    25 reps of each WWIIs, monkey humpers, plank jacks, jump squats; 25 bench kicks on the bleachers

    2 rounds. ABCs for the six.

    Kudos fellas.

    Exercise II: Triple Check

    pace car: runs the perimeter of the parking lot;

    other exercises – hand release merkins and peoples chair against the most comfortable fence in RVA

    algore and modified broga-rama for the six

    Back to the flag for 3 MOM and 10 OYO merkins

    Numberama, Namerama, YHC took us out.

    Happy Hour tomorrow evening rain or shine at Hardywood West Creek. Bring your Ms and 2.0s.

    Blood Drive May 1st. See Boberry for details.

    Please lift up those named and unnamed this morning. Continue to allow us to be leaders and stewards of your word during these trying times.

    Thanks for letting me lead!

  • Five for 5:30

    A smaller than normal group assembled at the designated time to begin their adventure. Here’s what transpired:

    Mosey to the front of the school for COP – SSH, Don Q’s, arm circles, imperial walkers, LBCs and merkins.

    Next, mosey around the school and relish the dry fields of Heartbreak. A quick audible from the plan to use the baseball field. Instead, we went to the football field and did the following:

    -Polar bear 10 yards, 10 burpees, polar bear another 10 yards, 20 merkins, polar bear another 10 yards, 30 reverse crunches, run to the end zone and 40 2 count flutters. Repeato.

    Then we moseyed to the building for wall sits, combined with alternating donkey kicks and balls to the wall.

    Next, over to the finally dry (mostly) jerkin gym for 3 sets.

    Then a triple check at the ridge – jump squats and reverse crunches, and run to the top.

    Then an indigenous run, mixed in with some karaoke and Bernie Sanders. Then AMPRAP pull ups and then a few springs (the Q was making this up as he was going). Finally, return to the flag for a little Mary.

    Numberama, Nameorama, and Handshake? took us out. (The Q had to duck out before closing ceremonies to drive his daughter to marching band practice). Thanks to those PAX who finished off the others.

  • Sparrow or Swallow?

    Sparrow or Swallow?

    Seventeen sharp witted gentlemen tossed around stories of high brow and tea until one of our brethren destroyed that aura. With no apparent segue, YHC quickly transitioned to today’s route.

    The Route
    – 4s head out through the batcave over to Westham Station
    – 5s & 6s take a right after leaving the commons then take a right on Westhampton to complete the loop before being dumped back on UR drive. Right on UR drive then left on River, right through lot, and meetup on Westham Station
    – Everyone continue on Westham Station, up Ridge, across to Westham
    – 4s & 5s take a right on Baldwin, right on Wood, left on Lakewood, left on College back around the baseball field
    – 6s take a right on Devon, right on Crenshaw, left on Waveny, right on Wood, left on Lakewood, left on College back around the baseball field

    Numbers, names, LNG exhaust fumes, before YHC stepped to the center and took us out.

    Moleskin
    One of our PAX came in today strutting his tail feathers about the endless possibilities now that he is fully vaccinated. Can he be an antibody spreader? I believe the studies are still pending on that one. Regardless, it offered a great comic relief opportunity this morning.

    Enjoy the day fellas.

  • Indoor Skydiving & UpChuck’s Highschoolhood

    Indoor Skydiving & UpChuck’s Highschoolhood

    Three early birds gathered around the Early Bird Biscuit Co. store and started running toward Dogpile.

    The route is the usual, except one detour. Starting with Robinson street to the park, and took left, right around the lakes, and ran up to Dogpile. Return route.

    Numbers, Names, YHC took us out.

    NMM: Gomer Pyle will demand respect soon and a good activity was suggested for his birthday–indoor skydiving. He did numerous actual skydiving while serving the country. This somehow led to a story of UpChuck and his high school friend who happens to start iFLY Indoor Skydiving business in Virginia Beach.

  • Throwback to Garbage Plate’s 21

    Throwback to Garbage Plate’s 21

    12 brave PAXs gathered at Hoedown to start the week off right this morning. Mosey down Forest Ave to the Trinity church parking lot.

    • COP:
      • 10x dead man hang, 30x arm circle (small and big), 15x SSH, 10x imperial walkers, 10x LBC, 10x American Hammers.
    • Dora:
      • One partner run to the other side of the lot
      • The other partner does exercise: 100x merkins, 200x SSH, 300x LBC
    • The 21:
      • Mosey to the back parking lot for the main event: Blackjack – total of 21 each rep, starting with 20x merkins on one side of the lot and 1x LBC on the far side of the lot, repeat with 19x merkins and 2x LBC, etc…

    Mosey back to the flag.

    Numberama, Namerama,

    Announcements: Handshake’s wife’s birthday, Blood Drive, BRR, and Sign-Up Q

    Prayer: Prayer for those family who lost their mothers with shootings in Atlanta, Georgia and Asian-American community at large.

    YCH took us out and share Korean plum juice.