Category: Richmond, VA

  • 26

    11 strong posted this morning @ Mary and here is how it went down.

    Field trip over to the church :

    COP – SSH, IW’s, Windmills, Helicopters, Plank – merkins – flutter kicks – LBC’s.

    Benches : 26 Abyss merkins 26 dips run to the end of the parking lot 26 WWII’s repeat 3 times .

    Double Check : Partner up – 1 partner run to the circle – bear crawl the circle – run to the end of the parking lot and back to partners. Partners are doing LBC’s and LT. Dans !

    Lunge across the parking lot – then mossy back to Mary.

    5 pull ups – pax doing incline merkins around the horn – swithc to dips and repeat .

    Mossy to the flag – 26 merkins = Boom !

    Great job this morning guys thanks for allowing me to lead. Shout out to Splinter for the extra miles this morning. Nice to see double digits at Mary again ! Always good to have TYA join us at the end – he is right my M is a Saint for hanging with me for 26 years – I’m truly a blessed man! Thanks to Handshake for recording the pax. Thanks to Circle K for taking us out.

    Swirly’s Board today : Do just once what others say you can’t do and you will never again pay attention to the limitations that they put on you. Believe – Succeed !

    See y’all in the gloom…

  • Cheerleaders

    Two of us posted for this week’s Punisher. Mosey from the parking lot under to the shady front yard for warmup with Invisible Jump Ropes, IWs, DQs, Helicopters, and Russian Soldiers.

    Move northeast to the edge of the bus loop and take a knee in the grass for traditional Jack Webb plus a chaser. One Merkin, four Shoulder Presses, and eight Arm Circles for round one. Add a Merkin and maintain the same ratios for the other exercises in later rounds. Finish with 10:40:80.

    Mosey down the bus loop and past some kind of adult cheerleading group to the playground for Jack Webb #2 but without a chaser with Swingset Jerkins followed by Plank Rows (single count).

    Jog to the outdoor classroom for Jack Webb #3 with Curtsy Lunges (two count) and Standing Single Leg Presses (one foot on the picnic table bench).

    Return to the front parking lot for final Jack Webb with Hello Dollys and LBCs. COT and YHC took us out.

  • Lord of the Flies

    4 Davillians showed up for some mid week Kettlebell fun

    This is how it went down

    Mosey over to our normal COP courtyard

    COP (ALL IC) – DQ, Helicopters, SSH, Cherry Pickers, LBC’s, Flutter Kicks, Heels to Heaven, HRM, Arm Circles

    THANG

    Mosey to the back of the school

    Partner Loops – Partner up, first part work on an exercise while second partner does a loop around sidewalk. Exceries were as follows:

    • Step up the stairs and backwards down holding the KB
    • Leg lifts with KB
    • Overhead Press

    Mosey to the bus loop

    Dora – 100 Merkins, 200 Demon Crushers, 300 Goblet Squats

    Mosey to the SF

    1MOM – Boat/Canoe

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great morning with the small PAX. Mumble chatter about Phase 3 and if concerts will happen this summer. Yard Sale and YHC had some issues with flies/bugs attacking us during the COP. Must be something in our blood

    SPIT ON THAT!!

  • F3 working out and saving the county money!!

    YHC saw the open Q spot and after No Toll’s Doozy led Burpeefest I thought grab it to ensure no burpees. The clock struck 530 and the Pax was off.

    Mosey to the front parking lot for COP. COP consisted of: SSH 20, DQ’s 10, Jazzercise 10, Helicopters 10, Arm circle 15 +Reverso. Merkins 15, Dollies 15, Rosalita’s 15. Mosey around back of school to track.

    Each round consisted of 20 squats, 20 Merkins, 20 LBC’s then up stairs across top, down stairs, and back to starting point. We did 5 rounds. Then a triple check with same running route and squats/merkins. BTTF and YHC took us out.

    Prayers to Honeymoon’s dad starting his road to good health. Prayers to YHC’s Mom who had skin cancer found and goes Monday for a thorough evaluation.

    Convergence July 4th at No Toll. Hardy wood has the Q.

    Pee Dee brought up how the trash trucks continue to roll into the schools on regular schedule and the HVAC systems continue to roar and we wondered if the county could be saving some tax money with no one in the schools. PeeDee may write a letter.

  • 90s (Real World)

    90s (Real World)

    YHC and couple others came in hot, 5:30 hit and we were off. According to Kurt Loder, here’s how it went down.

    COP

    Mosey to circle for a range of excercises:

    • Nancy Kerrigans
    • Imperial Walkers
    • Don Quixotes
    • Jazzercise
    • Low Scissors
    • Nolan Ryans

    THANG #1 (The Michael Jordan)

    Mosey to field run halfway between each of the following:

    • 69 LBCs
    • 69 Squats
    • 69 Flutter Kicks
    • 69 Lunges

    THANG #2

    Mosey to small stage, partner up, retrieve a coupon. Partner one runs down to amphitheater, while partner two does coupon work. Rinse and repeat to get two sets of each excercise:

    • Lion King
    • We’re Not Worthy!
    • Manmaker Merkins
    • Cusak Squats (Say Anything)

    Mosey back to the flag for announcements (below), numbers, names, YHC took us out.

    NMS

    It was privilege to lead an awesome group of guys in the gloom this morning. Enjoyed the mini cofeeteria after. Great discussion of how we have all dealt with the pandemic, quarantine, etc. in the way that was best for each of us. It was lot of fun to bring a virtual work out to the real world.

  • First Watch Duo

    Two strong swung some KB’s this morning at First Watch.

    COP:

    Dead Man Hang

    DQ’s

    Helicopters

    Imperial Walkers

    Heels 2 Heaven

    Merkins

    Super 21’s w/ KB’s:

    SUPER 21’s

    21 x American Hammers, High Pulls, Halos, then Lunge Walk to grass and back.

    20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, LW, 15x, LW, 14x, LW, 13x, LW, 12x, LW, 11x, LW, 10x, LW, 9x, LW,8x, LW, 7x, LW, 6x, LW, 5x, LW, 4x, LW, 3x, LW, 2x, LW, 1x, LW

    Alternate KB’s every two rounds so each PAX can experience the 35 pounder. Switch from American Hammers to Sit-n-Press towards the end in order to work some different muscles.

    Numbers, Names and YHC took us out.

    Enjoyed it, EF Hutton! Thanks for keeping me from possibly going back home.

    Have a great day!

    Kubota

  • Tomato Run Tuesday

    2 Davillians decided to go rogue and have their tomato run on a different day.

    Meeting at 6, The Carpenter and YHC started at the Honey Meadows clubhouse and did the King Charter/Totopotomoy Loop to get in 5.25 miles

    Great mumble chatter about recent events and our up coming Colonial

    SPIT ON THAT!!

  • Mini BS at Daville

    YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today:

    at Atlee High School

    COP

    We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the 7th station being the timer by running a lap. Station1(S1) – was Tricep Extension, S2 – Step ups on the bench, S3 Shoulder raises, S4 Squats, S5 Curls, S6 Bench press with band. Since this is a 45 min weekday workout this was a Mini Big Suck and we performed 3 complete cycles then had time to mosey to the flag for COP.

    COP

    We return to the flag and circle up for 2 minutes of stretching. We numberama, namerama and Fannie Mae took us out this morning.

    Announcements – Hump day Happy hour is tomorrow June 24 at Kubota’s residence. Check out the pre blast on home page for details. July 4th Convergence will be at NoToll starting at 6am, Hardwood and DTH will be leading this event.

  • Fab 4

    A smaller than normal group arrived to the Ridge without a leader. No worries, Handshake quickly seized the hot potato and off we went into the gloom.

    Circle up with the following:

    Helicopters, Swirly’s dead man hang, Don Quixote, Imperial Walkers, LBCs, APDs and merkins.

    Mosey to the side of the school for a Dora – 100 WWIIs, 200 ?? (can’t remember), 300 SSH.

    Next mosey to the tennis courts for bear crawls, crawl bears and some exercises in between. Then, sprint to the end of the court for ??? (man, I am a terrible historian).

    Toss the Potato to YHC. Mosey to the other side of the building for some box jumps on the steps. Next, head to the bleachers for dips. 5 dips on the 5 bleachers. Turn around for durkins down the bleachers. No visit to the Ridge would be complete without a few sets at the jerkin gym. Run the track back to the flag for a quick round on Mary.

    Numberama, nameorama and Pucker took us out.

    Announcements: thoughts for Pucker’s mom who is recovering from surgery this morning. HDHH at Kubota’s.

    See you in the gloom.

  • Goose Roughage

    Twelve Tuesday regulars socially distanced themselves using goose droppings as markings. Instructions were given to head up by the football stadium, left on Campus, cross College and through the woods via the immaculate path, then huddle up for today’s festivities.

    Interval time. Gardiner was the first challenge. 1 minute up at about 80% and 1:45 recovery back down. After the first interval we collected the 4 milers that got lost and continued with 2 additional reps up Gardiner. One opted to bypass intervals and just run near us.

    Continue up Gardiner then left on Chandler and collect at the base. 3 more intervals up Chandler with the final at about 90% effort.

    Mosey back down Ridge Top paying homage to Toga then settle at the bottom of Waveny for 3 more intervals. Final interval at max effort, whatever was left.

    Take the most direct route back to the VSF via fraternity row and the baseball field. Circle up for numbers, names, and YHC took us out with the maintenance crew offering respect.

    Moleskin
    Classic late June morning with 98% humidity and foggy. Apologies to the 4 milers as my instructions to the rallying point were not as clear as necessary. Thanks to Garbage Plate who performed his scout duties today and collected the lost goslings.

    Highlights of the morning included the individual at the bottom at Gardiner who must have known intervals were on the docket as he joined us in walking up and down Gardiner while we stormed the path.

    The second set of intervals saw Garbage Plate make it all the way to the end and Hitchhiker find his second, third, fourth, and fifth gears to motor all the way to the top. Kudos to those guys for pushing it hard on a not so easy day.

    The final set of intervals commenced with what can best described as “Bodo’s Rallying Cry”. Make sure you ask him to reproduce that experience next time you see him.

    Glad to hear that Hitchhiker’s family survived the storm yesterday evening. Hopefully your car can be salvaged.

    There was a Saab sighting by many this AM. Perhaps he got lost on the way to the commons or just decided to do his own intervals elsewhere.

    Great job today fellas.