2 early risers emerged for an OTB ruck shortly after 05:00 to get a head start on a long ruck and/or run. YHC went for a fastest mile run while Choo Choo got a head start on a long ruck, I’m certain I witnessed him doing some weighted vest merkins under the parking lamps. YHC joined in on the ruck afterward. It’s always nice to catch up with the PAX in the gloom.
It was great hanging out with you in some warmer conditions!
Category: Richmond, VA
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The Extra Mile
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Ye Old Out-N-Back
Three joined, one stayed for a solo bootcamp, the other two ran.
Out and back – 2 miles out Coalfield and back.
It was the best of times, it was the worst of times. Just kidding, it was a good run.
-Singer
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The FitnessGram™ Pacer Test
Midlothian’s two most handsome HIMs came out to Timberwolf on this beautiful morning to start the day on the right foot. Following a brief mosey and some warm up stretching and calisthenics, the fellas took on the Fitnessgram PACER Test. What is the Fitnessgram PACER you ask? Well, on its own terms:
The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. . . . The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible.
In layman’s terms: running sideline to sideline laps on the basketball court in progressively shorter intervals. Fail to complete the lap and you’re out.
Our PACER had a twist: each man owed 100 merkins, WWIIs, and squats but could subtract their PACER laps from those totals (e.g. do 20 laps, only do 80 merkins, etc.).
Following the first round of PACER and workouts, we decided to run it again for round 2 and glory.
Finished with a slow mosey back to the parking lot, ended with COT. Took us out in prayer.
Ponch is the undisputed PACER king, completing 70 and 72 laps respectively to my 60 and 54. Overall a great workout and a honor to lead.
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If You Want to Do Something Else, Sign Up to Q
19 members, which included some strong redwoods and some whiny bitches. Here is how it went down:
- COP
- SSH
- IW
- Ukrainian soldiers
- Helicopters
- Arm circles
- DMH
- Deck of death – 4 suits/4 exercises/12 reps per card, plus the jokers
- 156 curls
- 156 hi pulls
- 156 overhead pulls
- 156 side swings
- 24 burpees
- Mary
- FK
- Side crunches
- LBC
This workout is notorious for bringing out the mumble-chatter and commentary. Ironically, one of the most vocal PAX member rarely Q’s and never shows up on time…Fudd. Everyone thinks they are a comedian, but YHC will have the last laugh when you are sore tomorrow morning. That is, if they actually did all of the reps. All banter aside, good to have these men together and a chance to fellowship while iron sharpens iron.
Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!
Attila
- COP
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Make Einstein’s Great Again
A magnificent seven stomped through the damp trails of Larus park and up into the northern neighborhoods for nearly a 3.5mile loop. Packs weighed in anywhere between 30-50lbs.
YHC posed the following two questions to the PAX for our ruck and coffeerama:
- What trait from your family’s past are you determined to stop?
- What positive habit or trait are you determined to start and pass on to your kids?
The PAX brought it with their answers. YHC has definitely noticed deeper levels of sharing and support with one another since the AO started, for which I am very grateful.
YHC was also very pleased to see that Einstein Bagel has embraced the MEGA movement and is committed to once again opening on time. Next step, have bagels made on time.
Announcements:
- March 7th – Service opportunity and OTB ruck. Contact L Woods or DTH for details.
- GROWRUCK Blue Ridge – September – Early bird pricing ends 2/28.
- YHC took us out, grateful that we have a community where men of all backgrounds can belong and be known.
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I see you!!!
YHC VS YHC this morning at SOT, it’s cold and YHC doesn’t feel like being here. Oh well, I’m here now so might as well get something done.
Mosey down to the track an do a 2 mile merkin walk. Walk each lane starting with the 6th and do 6 merkins at the ends and sides. Lane 5 do 5 merkins, Lane 4 do 4 merkins so on and so forth. Once you complete lane 1 start going back up (YHC started the way back up in lane 3). In total 8 laps
Mosey up the stairs and around the front of the school u-turn BTTF but do 10 merkins at each door on the way back.
Numbers / Names with the MOT crew Wedding Singer took us out
NMS: Apparently YHC was very interesting to watch during this beatdown. At the far end of the track a cat stood or crouched watching me every time I came around that end of the track. YHC had a good rolling conversation with him every time I passed. He or she did not feel safe enough to come out and great me but I unloaded all the cares of the world on her and she listened attentively every time I passed.
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Lumberyard Kettlebellhell
Two HIM’s showed for an unplanned time of solitude while rucking but the cosmos had other plans. Took off for a quick 1.5 mile ruck and may have been some lamenting about the weight of a seemingly unending winter.
Returned to the kettlebell staging area then took a quick mosey down to heli pad for a brief warmarama and mosey back to begin the morning intake of VQ for @commando. Went through a Tabata rotation of five exercises 2X total 10 rounds. Started with shoulders.. kettle bell swings, around the world, shoulder press, cleans and press, halo! Followed by same format and worked abs….American hammers, WW II, side bends, Frankenstein sit up, single leg V-up! Finale consisted of some work on the guns…bent over rows, dbl bicep curl, overhead tricep, single arm curl and skull craters to finish!!Ended with a pledge of allegiance to ‘ole glory, quick closing prayer!! Thanks @beaver for the Q push!! -
Trio at The Woodshed
3 HIMs came out this morning to the Woodshed for a nice little beatdown! Nothing fancy, but went something like this:
Warmup: Mosey to the end of the parking lot and back for some warm up stretches and IC exercises. Grab a cindy and left at the flag.
COP 1: Start at end of the parking lot with called exercise, run to the cindy and perform called exercise, run to the other end of parking lot and perform called exercise. Exercises were added each time. Exercises were as follows:
5 Burpees, 5 Overhead Press, 5 HRM
Repeat reps of 5, add 10 Squats, 10 Single Leg Squats, 10 Calf raises
Repeat reps of 5, 10, add 15 Carolina Dry Docks, 15 Bicep Curls, 15 Incline Merkins
Repeat reps of 5, 10, 15, add 20 Donkey Claps, 20 Flutter Kicks w/ cindy overhead, 20 JLos
COP 2: Overhead carry block to middle of parking lot for 11s – Bicep Curls, run across parking lot and up small hill for Dips on the bench
COP 3: Overhead carry block to the flag for quick ring of fire – PAX called Leg, Ab and Arm Exercise x quantity 10
Numbers, Names, Announcements (Glow for Galactosemia Run 4/11 – See Nany Lopez), Prayers (Globetrotter and Wildcat in their treatments, any PAX on the IR)
Pleasure leading you fellas today. Thanks for showing up! Have a blessed day!
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Peckerpants
Sometimes you can Q with one idea. After we sprinted to the Roger Roger pad and did some warmups, I brought us to the park path entrance for some 11’s. We did jump squats and merkins between the path entrance and the end of the woods. After a few rounds and realizing 6 miles would take too long, I changed the distance to be between the pavilion and the end of the woods. With an on the fly modification to finish the final ten merkins back at the entrance, we then moseyed back home. Total 3.5 miles.
We also had two ruckers who went West on Three Chopt and back.
It is still dark out so good to have some headlamps, reflective vests and Salt Licks crotch to show us the way.