Four Horsemen showed up to the tunnel to see (get it?) if Gomer would ever Q with a little travel mixed in and were not disappointed. According to the gents in the members only clubhouse workout room this is what went down more or less.
Welcome. Disclaimer. 8 Burpee start. Mosey to COP1.
COP1 all IC: Turn and Bounce x10, DQ x10, Arm Circles x20, reverso x20, seal claps x10, seal claps x10. Peter Parker x20. Mosey to slick deck, then COP2 in the aggregate.
COP2 all IC: Mountain climber x25, Mercan x20, Wide Arm x 10, Diamond x10, fingers out x5, fingers in x5. Mosey to COP3 back on the deck
COP3 all IC: WW2 x20, Flutters x26, Scissor sisters: (10x Dolly, 10x Rosalita), box cutters x10, heals to heaven x10, monkey humpers x 10. TTPT x10 + stretch. Mosey to COP 4.
COP4: Sumo squat x10, Split Squats each leg x10, side squats x10, skaters x10.
Accountability Dora: 2 groups of 2 – take the lowest number of reps for each round of Mercans, squats, LBC.
Gurpee x5. Mosey to clubhouse. 10x Chaos mercan to time.
Attilla took us out. Prayers for pax and family with sickness and seeking / starting new jobs.
NMS – Great seeing anyone today and thanks for your patience with new exercise candidates. Who knew that trex material over the lake was so slick at 35F. Not sure YHC wants it on upcoming deck renewal.
Category: Richmond, VA
-
Slippery when wet
-
Brisk Sologa
YHC found himself at his first ever Broga post with a hot potato Q and very few participants. None of his stellar compatriots ever mentioned this was a 40F and above endeavor which is really strange – not sure the appeal of hot yoga. Mister Froggy never broke his deep connection with company truck seat leather to come check out the variety of stretching and yoga poses so good that any real man would sneak a peak at the other pax just to check em out. YHC took us out – prayers for those with nothing better to do than attack everyone else.
-
So….those are the Lounge Laws!
There was a Slack message on Thursday about obeying the lounge laws. I have read many a message about lounge music and being at the lounge on Friday morning so as I drove to Twin Team, I contemplated what “the” lounge laws could be.
Flag planted in the ground and a little help from Boberry on time keeping and with mumble chatter in the gloom…..right where I left off last time I posted at Twin Team. 0530…..time to mosey
PAX ran down to parking lot across the Swamp with a warning from Rosie that the football field may be muddy. Ode to Q’s from the past! Copy that Rosie.
COP- SSH, Cherry Pickers, Dead Man Hang, Box Cutters, and Merkins. Done…..let’s move to the track.
Merkin Mile. Run 1, perform 20 merkins and pick up the six. Repeat x4 for 1 Mile and 80 Merkins. The mumblechatter was great and YHC began to learn what “the” lounge laws were. Mosey back to bus loop at Betty Weaver.
Bus Loop. Run 1 lap around bus loop, perform 20 squat jumps. Run 2 laps around bus loop, perform 40 monkey humpers. Run 3 laps around bus loop, perform 60 LBC’s. Run 4 laps around the bus loop, perform 80 SSH. During PAX run of 1st lap, YHC understood lounge laws even more. At the start of running 2 laps, audible called for lunges. AHAHAH…..this made PAX very happy. 2nd lap was a trot and we performed monkey humpers.
Time running out so YHC called audible for lunges back to the flag in the most direct way possible…..use the sidewalk.
Number-ama, Name-r-ama, and Announcements:
Boberry is planning on running at 50K in April. Date to be determined but if you are interested in supporting him or running, contact Boberry.
L Woods upcoming Latinos in Virginia Empowerment Center, March 7. Contact L Woods if you are interested in volunteering.
Flatline has been called to Active Duty. Leave Richmond, June 14 for 10 month deployment to Germany. It’s all good brothers!
YHC took us out.
Thank you for the coffee Last Call and the fellowship afterwards.
YHC thinks about F3 Richmond almost every morning and the impact you men have had on me. So, I signed up to Q because that definitely gets my ass out of bed.
Thank you for following and the mumble chatter did not disappoint. I am blessed every morning I post with you men and my cup is full!
Loud and Proud,
Flatline
-
WC special thanks to Warby
Warm up
3 rounds of:
100 Side straddle hops
20 hand release mericans
100 Side straddle hops
20 jump squats
100 Side straddle hops
20 burpees
100 Side straddle hops
20 WW2’s
Run up Satan’s hill with cindy or rock
End with COT
-
North, West, East
Eleven, including 2 on two wheels, gathered in our usual spot for this week’s Q-less edition of RAMM. Never fail, 5:24 route creation from the warmth of YHCs heated seats resulted in a plan.
Even with one of the gear heads (but not the actual gear head) annoyingly circling and distracting the relaying of the instructions, instructions were provided and understood. Marv, questioning what time it was, prodded the group to get started for:
The Route
North on Commonwealth then back to grove.
West on Grove then back to Commonwealth.
East on Grove then back to Commonwealth.
4s turn around at Cutshaw, Lexington, Thompson.
5s turn around at Augusta, Oak, Nansemond.
6s turn around at Broad, Seneca, Roseneath.
Moleskin
Seems like many of the PAX have emerged from hibernation, YHC included. Great to see some kotters Kebab and Garbage Plate.
The gears guys actually came back for COT this week. This offered a chance for a someone crude but nevertheless funny joke to be told with reference to Lewinsky and a cigar. Had to be there to hear it.
Great fellowship post run, even without free coffee. Which, by the way, sounds like a great idea for RAMM…
Announcements
- Hitch is a royal celebrity, read his article posted on slack
- Hitch and family also helped out with the Valentine museum on their latest exhibit Dissent! I clicked through, and wow! Some pretty amazing work there. Nice work M Hitch!
Splinter out.
-
The Daring Defecator
2 mighty men — no actually, 3 men! … no wait 4 men! — joined up for an early morning adventure at 45MOM. All of us were in shorts and t-shirts, except Hitch, who was dressed like we were in upper Canada. Here’s what happened:
COP on the corner of Grove and Commonwealth.
Lindsay: 30 Dips at the picnic tables, 10 jump squats at the school entrance, and so on. Mosey to field.
10 Tree Commandments: Mosey bro code style from tree to tree, stop at each one for a set of exercises called by the Q.
Tree 1 → 10 merkins
Tree 2 → 20 squats
Tree 3 → 30 flutter kicks IC
Tree 4 → 40 mountain climbers IC
Tree 5 → 50 LBCs
Tree 6 → 40 mountain climbers IC
Tree 7 → 30 flutter kicks IC
Tree 8 → 20 squats
Tree 9 → 10 merkins
Tree 10 → 10 burpeesMosey to tennis courts
Dora: 100 Merkins / 200 Monkey Humpers / 300 Invisible Jump ropes. Mosey back to the flag
COP: American Hammers and Freddie Mercuries IC
COT: Numberama, Namerama, YHC took us out
NMS: Hitch joined us 5 min late, then Last Time happened to be running by and we roped him in to join us. Lots of talk about Hitch’s recent entrepreneurial initiatives, including ways to monetize/amplify the PortaDash app — including nicknames, badges, platinum level buy-ins. All this devolved into personal defecation stories. SYITG
-
Loreine is a new bro
It was Brocode Friday and nine of us did the Lake Loreine route brocode style. You can brocode anything and not just repeat the same boring route every month.
Copperas can suck it!
Upchuck’s car was also there but we never saw him and Handshake also did something until his bowels told him to leave.
-
Zero Boundaries
Often times our biggest hurdle is the mental hurdle we set for ourselves.
Warmarama!
- Cherry Pickers
- Ukrainian Soldiers
- Imperial Walkers
- Don Quixotes
- Wilson’s Wife
- Fudds Wife
- Toe Grabs
- Quad Stretch
The Thang!
Light Posts – perform 10 Reps of the following exercise at each of the 10 light posts.
- Set 1 – Sissy Squats
- Set 2 – Merkins 50/50 Standard/Wide
- Set 3 – Core 50/50 LBC’s/Freddie(hard way)
- SSH’s
Mosey
Under The Flags – 3 Sets/12 Reps
- Incline Merkins
- Dips
- CDD’s
- Wall Crunches
- Bear Crawl Around the Flags
Mosey
6 Benches – 6 Reps Each Bench
- Dips
- Bulgarian Split Squats (hard way)
Double Time it BTTF !
-
Smallest Van Ever
Two visitors to South Florida, one a more regular visitor than the other, met outside the lobby of the local hotel for this week’s edition of The Clinic. Brief discussion of how far to go before we just went.
The Route
Out around the dangerous curve, waiting for honking that never happened. Wandered through various parking lots, office complexes, and shopping malls, even spotting the remnants of a traveling circus, before doubling back to the hotel.
Moleskin
Mumble chatter and conversation was strong this fine Wednesday morning. Discussion started with a conversation at the DHL office complex about how small a cart van could actually be while still being comfortable. All indications were that fun could still be had while driving a tiny little van.
There was also discussion about why a law firm needs to have a 24 x 7 Call Center until it was explained that it’s one of the largest law firms in Florida and they have lots of billboards. Enough said.
We also saw the remnants of what could’ve been a fantastic circus. I guess the next trip to the clinic will have to have our fingers crossed.
Thanks for the hospitality shown by the host. Will visit again.
-
Hill of the Skull
11 shredders cranked up the amps to 11 for an axe-slinging homage to Joe Satriani and Steve Vai.
Morbid Angel mosey to the roundabout for some warmarama, a Valley of Eternity with SSHs, DQs, Rosalita dips and a whole lot more.
Mosey around the back to the clockwork hill where we burned some time with 11s, donkey kicks at the top of the steep hill and mirkins at the bottom. Then clockwork LBCs and clockwork APDs. Smoked and we still had a good 20 minutes left.
Back around the front of the school and all the way down to the base of Mt Chaplin for a triple check – jerkins on the bar, WW2s, timer runs to the end of the lot. Cliffs of Dover wasn’t done so we did burpees almost to the end. Its a very long song.
Then, the Hill of the Skull. Race to the tip top of the mountain.
Once up top we crab walk down, bear crawl up. Craw bear down, crab walk up. Bernie down, Bernie up. Bear crawl down, craw bear up. That last one was tough.
Then over across the top the hills for some WW2s to bring it home.
COT and coffee.