Nice run on a cool morning. Gypsy and I set out to explore more wed morning run options. Route below.
Category: Richmond, VA
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Serpentine Returns
17ish PAX departed from Mary for their various sets of exercise.
YHC offered up a Lab Rat special – Serpentine. Everyone start east on Grove, north on Hamilton, east on Hanover until it dead ends, right to Stuart, take Stuart all the way back to Hamilton. Left on Hamilton and left on Kensington.
4s – turn left up Bunting and left on Grove home.
5s – Take Kensington until it dead ends. turn right and head back east on the gravel road until you hop onto Leonard. Right on Commonwealth home.
6s – Take Kensington all the way back to Hamilton, right on Hamilton, right on Grove home.
The cyclists cycled, the long runners ran perhaps with Bone Thugs, perhaps not.
Thankfully Marv knew it and took the lead with the 6s. Bodos was the sole 5 and with a quick tutorial out of the gate by YHC, he was off. Nice flat run with little to no traffic on the roads.
Good luck to those running the Monument 10K this weekend, which is taking place at several different courses or OYO Friday through Sunday.
Marv took us out.
-Singer
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Han Solo
QIC was only PAX today! #TheFartsackStrikesBack
Lord’s Prayer
Warmarama :
10 F3 count SSH
10 F3 count merkins
1 lap around parking lot
The Thang :
Mosey to rock pile and choose your poison
25 Overhead press
25 Curls
35 Squats
15 Thrusters
15’Curl presses
Put rock back in its natural habitat
30 F3 count Flutters
20 straight count Leg raises
30 WWII sit ups
10!F3 count American hammers
20 Spiders
20 Ball dippers
10’Jungle Boi squats “2Spoonz Style”
20 merkins
Lunges to midway point of parking lot then sprint back
Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back
Regular bear crawl to midway point then sprint back
Forward facing crab walk to midway point then sprint back
Kangaroo hops to midway point then sprint back
Suicides (4 lines in parking lot get touched all the way to end of parking lot)
20 Burpees
sprint up Satan’s hill then mosey back down
2 sets of AMRAP pull ups on playground bars :
1st set grip – hand palms facing away from face
2nd set grip – hand palms facing towards face
3 minutes AMRAP mountain climbers
DONE
COT :
QIC’s M is looking for a different job that’s less stressful and gives more time with 2.0. Willing to take a big pay cut. She works in digital marketing.
QIC is test driving a Chevy Silverado V6 crew cab 4×4 this evening! Pics to follow if purchased.
YHC
-Florence
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IPC final week: Murder Bunnies
3rd F (Faith)
- Thank you Boberry for taking us this morning in COT
- 3rd F this upcoming Tuesday (YHC) on Q (focus on Job) Open discussion on what would your breaking point be.
- F3 is Mens organization rooted in Fitness, Fellowship, and Faith.
- Job is an example of Faith in the Qur’an, the Torah, and the Bible. Therefore our discussion will be on faith and not on a specific religion.
- “Job (Ayub) was a prosperous man, with faith in Allah/God/Yahweh living somewhere in the north-east corner of Arabia. He suffers from a number of calamities: his cattle are destroyed, his servants slain by the sword, and his family crushed under his roof.
- Job is an example of Faith in the Qur’an, the Torah, and the Bible. Therefore our discussion will be on faith and not on a specific religion.
2nd F (Fellowship)
- RVA gathering on October 3rd will have a work portion of it that will start at 11am to help support the host family with various items.
- YHC will be collecting used mens and boys shoes over the month of October. Gently used running shoes and other shoes go a long way in the cold months ahead for those less fortunate.
- For SOJ please give them to Dr. Try Hard
- For Westend please give them to either YHC or HoneyDo
- For Da-Ville please give them to Spit
- Working on a center city contact
1st F (Fitness) Iron Pax Challenge (Murder Bunny)
1 Round For Time
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)Thank you Timberwolf for let me lead today.
SYITG!! (or on Zoom at the 3rd F)
v/r
John (Gypsy) Boles
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DaVille Returns
Our brothers from Daville had so much fun 2 weeks ago, they reappeared for more laughs and KBs at Circus Maximus. Even with some regulars MIA, a solid PAX of 6 assembled in the gloom to tackle the morning. Here is how it went down:
- COP
- 25 SSH
- 10 DQ
- 15 IW
- 15 arm circles, forward and backward, 10 small/5 big
- 15 helicopters
- 20 merkins
- 80 LBC
- 20 APD
- Lucky bus loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
- Lawnmower pulls – each arm (8x)
- Curls (7x)
- Sit ‘n presses (6x)
- KB swings (5x)
- Squats (4x)
- High pulls (3x)
- Halos (2x)
- American hammers (1x)
- Finish with 15 overhead pulls
- COT with YHC taking us
Great work by the PAX this morning. The workout is deceptively difficult as the reps build. Much of the mumble chatter between White Deer and Mudface cannot be printed for a larger audience, but needless to say it kept us laughing. Great to have the Daville representation this morning. YHC modified and removed the running portion of the Q when he saw what he was dealing with.
God is good all of the time!
Attila
- COP
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Wheel of Misfortune
The clock struck gloom as 9 time travelers gathered to enter the 3-dimensional F-wormhole.
Slaughter start with a bear crawl up and 3 burpees at the top of each rollercoaster.
Warmup with side straddle hops, Don Quixotes, Imperial Walkers, cherry pickers, plank stretches, mirkins, LBCs and some other space junk.
The longest mosey ever down to the outer limits of the Huguenot High galaxy, planet cul-de-sac, where YHC’s machinations were finally revealed, a large clock known in medieval times as a breaking wheel.
At midnight, an elbow plank hold until failure with a single purpose, keep time for everyone else. 2 o’clock Hello Dolly, 3 o’clock heels to Heaven, 4 o’clock mountain climbers, 6 o’clock sprint to the 5th light, 8 o’clock WW2s, 9 o’clock mirkins, 10 o’clock mankillers, 11 o’clock jump squats. Around the wheel of misfortune we went, 2 full rotations until the universe dimmed, time and space seemed to stand still and the only reality was a black hole of you vs you.
Slow mosey back to the flag, a slingshot around the moon to launch the psychonauts into their day.
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Recovery Run
4 Davillians got in their late week recovery run after the race this past week.
The route was a change of scenery from the practice runs the PAX has been taking over the last couple of months.
Up to the fly over, into Giles, through Giles Farm/Craney Island, a loop around Cool Spring Baptist before back over the fly over and Rutland parking lot. 5 miles record
Felt good to be back out there to straight the leg. Great pace this morning around 8:30/8:40 per mile. This PAX has gotten strong!
SPIT ON THAT!!
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Jerry Atrick
A strong 15 converged in the Mary lot for a beatdown. After some noted surprise that a 50-something was not leading us today, we got going at 5:30 sharp.
COP: Deadman hang // Helicopters // DQs // Cherry (carrot) Pickers // Copperhead Squats // Crabcakes // LBCs // Tempo Merkins // Peter Parkers // Pickle Pounders
Blacktop 100: Plank Position. Run 25 yards, perform 25 Jump Squats, run back. Plank Position for the Pac // Run 50 yards, 50 Monkey Humpers, run back. Plank // Run 75 Yards, 75 2x Flutter kicks, run back. Plank. // Run 100 yards, 100 SSHs, Run back. Plank. Mosey to Field.
1st & 10s: Line up at the end of the Field. Run to the first tree, Perform 10 Merkins, 1 Burpee (11’s), sprint to the end of the field. Recover jog back to the 2nd tree. Perform 9 Merkins, 2 Burpees, sprint to the end of the field, recover jog back to the 3rd tree. Repeat until 11’s have been completed at the final tree. Plank/core exercise as we waited for the Pax. Mosey to Southwest corner of school.
Quadruple Check: P1: Dips. P2: WW2s. P3: Incline Merkins on steps. P4: Run to pull up bars, 5 pull-ups, run back.
Dirty HookUp: 3 sets x10 IC (plank facing wall, place each hand up on wall, then bring them back down.
Numberama, Namerama, YHC took us out.
NMS: Great morning, perfect temp. Saab and TYA had one long continuous conversation the entire 45 minutes, never stopped talking. I like to picture them in a nursing home one day together, trying to eek out some DQs.
Here’s the prayer from St Francis I mangled at the end:
Lord, make me an instrument of your peace.
Where there is hatred, let me bring love.
Where there is offence, let me bring pardon.
Where there is discord, let me bring union.
O Master, let me not seek as much
to be consoled as to console,
to be understood as to understand,
to be loved as to love,
for it is in giving that one receives,
it is in self-forgetting that one finds,
it is in pardoning that one is pardoned,
it is in dying that one is raised to eternal life. -
Barking Dog at WDog
We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down:
COP
We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll.
THANG
We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole with 11 merkins, we then walk 3 light poles to the bottom of the triangle hill. We mosey to the top for:
Triple Check triangle – a YHC favorite and we start with 20 merkins, lunge to the other corner at the top of hill mosey(run) down to the bottom and perform 20 Freddie Mercuries. Dealer’s choice up the hill (run, bearcrawl or Bernie Saunders) up the hill for a repeat performance 2 more times.
We then do a mini Dora around the crop circle at the top of hill P1 runs a lap while P2 performs merkins and we flapjack until the teams have performed 50 merkins, 100 LBC’s and 150 Squats.
Mosey to Flag for COT
COT
YHC was excited with the nice cool weather for a good work out, seemed unusually dark this time and we were doing the Triangle loop returning to the bottom for our first Freddie Mercuries and a dog begins to bark/growl from the woods. Once we started into our exercise we must have scared it away…a little excitement for the morning.
Numberama, Namerama, YHC took us out.
Moleskin
Pucker mentioned that a relative had COVID-19 and hoped for a speedy recovery.
It was a pleasure to lead this morning, have a great day gents. Cheers…CB!
P.S.
We also discussed the upcoming retreat weekend on October 3. There is a Pre-blast for details, please see link for post below:
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Ball Buster
4 runners and 7 chick magnets showed up to do their thing at SOT this morning and this is how it went
4 runners were gone when YHC arrived
7 Chick magnets had to mosey away from the road as not to distract passing females on their way to work, to the bottom of the hill we went
COP: DQ’s, Helicopters, Cherry Pickers, Dead Man Hang, Russian Soldiers
Mosey to the track: Butt Kickers, High Knees from back of the track to the stairs
Mosey up the stairs to the back of the school, on back straight away half way do lunges other half bear crawl
Mosey to bus parking lot to find 6 bus spaces, 5 labeled with exercises and counts and the 6th with a medicine ball. At each space do your exercise with the number required and run around the school. When you get to the space with the ball no exercise to preform just run with the ball in the opposite direction from the other runners.
Mosey to the front by the flags: Elevens – from curb to curb starting with 10 incline merkins on the opposite side bear crawl one way and crawl bear back for derkins on the other side.
Time called as the 4 runners returned, mosey back to the flag
Numbers/Names YHC took us out
NMS:
YHC did not feel like getting the chain out of the shed this morning so with the title of this workout normally being the ball and chain there where a couple other titles that seemed to fit. Ascending or descending testicle where a couple that came to mind. Thankfully no ladies where harmed or distracted during this workout due to the shear manliness that was taking place.