Category: Richmond, VA

  • Red Barchetta @ Daville

    COP

    YHC was looking for some workout ideas and came across this gem the Red Barchetta and as a Rush fan and drummer had to use this routine today, in fact we did a cool down version too! For the younger men, this is perhaps one of the best Rush songs on the album Moving Pictures and true to the Lyrics tell an awesome story. So here is how it went down:

    Mosey to the front yard of Atlee HS circled up for the introductions and started with 20 SSH, 10 slow DQ’s, 10 small arm circles 5 big, reverso and thank you Emoji for helping on this, 20 Freddie Mercuries, 10 Scorpions and 15 4 count Merkins (30 at warm up)

    The THANG

    The Red Barchetta – YHC had the PAX take 3 lanterns and set them up at the 25 yard, 50 yard and 100 yard marks and return to the starting line. We ran to the 100 yard mark and did 100 SSH, returned to starting line and held plank for the six, ran to the 75 yard line and did 75 mountain climbers, returned to the starting line and planked for the six, ran to the 50 yard line and did 50 LBC’s returned to the starting line and planked for the six. Ran 25 Yard and did 25 merkins, ran 10 start planked ran to 10 yard line 10 merkins and returned to start. (Total Merkins 35)

    We then moseyed over to the side walk for super 21’s where we did one merkin, one LBC, two merkins , Two LBC’s on up to 10 merkins and 10 LBC’s. (This totaled 55 Merkins.)

    We then moseyed to bus loop and back to starting line of Red Barchetta and divided into 2 four man groups, 2 men from each group ran to the opposite 100 yard line and back while the other two performed partner leg tosses, runners ran back again to 100 yard mark and back as the other partners switched PLT’s for the second run. Then runners did PLT’s while their two team mates did the running for two trips. We did this 3 times for a triple check.

    We moseyed to the side walk for another round of super 21’s 1 to 10 LBC’s and Merkins. ( total 55 Merkins.)

    We moseyed to Starting line for a cool down and ran to 100 yard line 25 SSH and returned, ran to 75 yard line for 50 mountain climbers and returned, 25 yard line for 20 merkins and returned, 10 yard line 10 merkins (total 30 merkins).

    We policed up the lights by running to first light (25 yard line and did 25 overhead claps.

    50 yard line and 20 LBCs

    75 yard line and 25 squats

    Ran back to flag for MARY and COT We cranked out 205 Merkins!

    COT

    Numberama, Namerama looking forward to a great week, you men did well today and it is always an honor to lead you guys.

    YHC took us out and I will see you all in the Gloom! CB

  • A Rare Hot Potato at HBR

    6 PAX were looking around at 5:30 perplexed by two unusual things: an open Q slot at Heartbreak Ridge and 65 degree weather on a morning where it was supposed to be snowing. Atilla took the reins and off we went:

    COP: SSH, Don Qs, Hillbillies, HRMs, APDs, Helicopters. Mosey over to tennis courts: 3 rounds of Wheelbarrow to net, 10 Derkins each man. Pass Q to Handshake, who took us down to football field for a “Bea” or abbreviated beast of: Merkins, WWIIs, and Burpees. Q passed to Lighthouse: Head over to Jerkin Gym- fake, stop at end of field & partner up: 1 man runs lap while other does LBCs. 3 Laps.

    Q passed to Honeydo – 1 minute left so back to flag & some Heels2Heaven.

    NMS YHC knew the Q sheet was open last night but assumed some generous PAX member would step up. Instead we “Batteau’ed” it up with a Hot Potato. Atilla got us going. Handshake made the pax call out Burpees on the 3rd round. Lighthouse seems to like running by his short Q portion, pax be warned. Good to have Seymour back out, apparently boxing is a young non-professional man’s sport…

    Squeeker is fast, that is all.

  • Feeding Chestosaurus Rex

    A devoted 13 Jurassic game wardens posted in the NoToll gloom to wrangle the voracious merkin-hungry beast. Here’s how we served breakfast to Chestosaurus Rex!

    The THANG:

    Warmerama on the Bball Courts:

    • Merkincides – x5 Merkins at each line, x5 rounds completed
    • (Total x100 Merkins)

    Mosey to the lush turf for COP #1:

    • Shovel Flag Planted
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • x20 Merkins OYO
    • Hairy Rockettes x10 IC
    • x20 Merkins OYO
    • Arm Circles x40 IC
    • x20 Merkins OYO
    • Copperhead Squats x10 IC
    • x20 Merkins OYO
    • DTH’s x10 IC
    • x20 Merkins OYO
    • (Another x100 Merkins = x200 Total)

    Mosey to Bleachers for COP #2:

    • Partner up for Dora 1-2-3
    • x100 Box Jumps
    • x200 Incline Merkins
    • x300 Flutter Kicks (2-count)
    • Moving partner runs across field and back to switch out 
    • (Add ~100 M each = x300 Total)

    Mosey to Wooden Posts for COP #3:

    • Triple Check
    • P1: Pole Smokers
    • P2: Lt Dans
    • P3: Drop and complete x10 Merkins, sprint to the other side of parking lot, drop for x10 Merkins, sprint back to switch positions
    • (Add x60 Merkins = x360 Total)

    Mosey BTTF:

    • x10 Merkins OYO
    • LBC’s x10 IC
    • x10 Merkins OYO
    • APD’s x10 IC
    • x10 Merkins OYO
    • Sweat Angels x10 IC
    • x10 Merkins OYO
    • Am.Ham’s x20 IC
    • (A final x40 Merkins = x400 Total)

    COT:

    • Counterama #13
    • Namerama
    • Announcerama (see Comments)
    • Fresh Prince took us out in Prayer

    NMS: 

    • The rain held off for the faithful this morning, and whatever merkin goals have been set were met for the day. Thanks be to God!

  • Sippy’s Stolen Route

    Fourteen fleet a foot plus one on two wheels and birkenstocks huddled and waiting for rain that never happened. After some finger pointing as to who had the Q, YHC proclaimed he grabbed it last night. Routes were as follows and then a prompt 0530 departure courtesy of TYA.

    Routes
    Meander through campus towards the River Road exit, crossing through the shopping center and across the bridge. 4 milers complete the cloverleaf and then return. 5 and 6 milers go downriver (east). 5s take the first right onto Oxford and then another RIGHT onto Arrowhead. Continue up to Cherokee and return via the same path. 6s continue on Riverside then right onto Rockfalls followed by a slight left onto Hill Rd. Continue to the top near Lewis and return the same way.

    Numbers, names, 2 announcements from TYA + 1 proxy announcement from TYA before YHC took us out.

    Moleskin
    Wonderful morning for a run, with fall temperatures sticking with us long enough to get a run in. Energy level was high and the 6 milers shot out like a gaggle of geese during hunting season. Great work to all.

    Sippy disclosed post run that he was planning a route across the bridge and through Oxford but YHC beat him to it. Apologies but there are plenty of opportunities coming up to do a little exploration.

    Announcements

    • It’s Saab’s birthday and he’s celebrating in his favorite place on earth (Vegas)
    • Black Friday loops in Forest Hill Park. 7am start. See TYA for deets.
    • Lug is going to crush the half marathon this weekend. Give him some kudos when you see him

    Always fun guys. See you soon.

    Splinter out.

  • So many doors and so many Merkins

    Two posted for an off the books KB beatdown at SOT and this is what happened

    COP party of two

    DQ’s, Helicopters, Cherry Pickers, SSH’s, Jazzersizes and a couple other things

    Mosey to the doors starting with 1 Merkin at door number 1

    Merkins / WWII (with KB) every other door. If I did my math right it was 289 Merkins and 272 WWII (with the KB)

    Mosey back to flag with KB overhead

    Numbers / Names YHC took us out

    NMS:

    Ouchhhhhhh!!!

  • Moonlit Monday

    Under a full moon, a PAX of five posted for the most recent Punisher. The Holton E.S. parking lot was almost full when YHC arrived, but mostly due, apparently, to evening parent-teacher conferences in the building. We moseyed out of the lot and under the oak trees for the start-up PentagonOP with 28 x Imaginary Jump Ropes (corrected Honey Do), 15 x Don Quixotes, 15 x Hillbillies, 10 x Susan Somers (each side), 15 x Alabama Prom Dates, and 10 x Arm Circles (big only, forward, then reverse).

    Move near the school’s security light for 10 minute exercise sequence. Start with 3 x Burpees and follow with 15 x Side Straddle Hops and recover for the rest of the minute. Realizing there was too much time left in the minute, we made slight adjustments. After round 3, increased Burpees per minute to 5. After round 1, increased SSHs to 20, and then to 25 after about round 3. Finished most rounds with 5 / 25 reps.

    Mosey to the back playground. Pull Up on the bars and hold for five seconds then drop and complete 10 x Box Cutters. Plank until all are done. Repeat. Five total rounds.

    Jog around to the outdoor classroom. Complete 20 x Dips followed by 20 x Bench Kicks. Reverse Plank on bench (upright Dip position). Repeat. Three rounds.

    Saunter to the school wall, also well lit by another security light, for another 10 minute sequence with 5 x Donkey Kicks followed by 10 x Merkins. Hop up and finish the minute in People’s Chair. Ten rounds completed.

    Drop to the nearby ground for Crunch medley – 25 x Regular, 25 x Right Leg Straight, 25 x Left Leg Straight, 25 x Reverse Crunches, and 25 x Both Legs Straight. Stretch for a few. Hop up and COT in place and YHC took us out.

    Great to see you guys. Immediate data credit, Dial Up. Thanks for the rolling Merkin count, Offshore. Good seeing you Honey Do and the beard appears to be coming in nicely. Get some sleep EF Hutton. Have a good week.

  • Just Like 0530

    A pair of us gathered for the first Punisher post-clock change. Both of us arrived on foot, but met in the parking lot anyway. Startup COP under the oaks with some of the usual exercises. Shifted from the grass to the wall for a Double Check with People’s Chair and mosey to Laburnum and back. Move back into the grass for Super 21 with Merkins and Reverse Crunches. Quick jog into the bus loop for leg medley with Squats and Lunges. “C”OT at end of bus loop before ambling back home.

  • 5 guys–interesting circuit experiments

    5 PAX gathered for a crisp fall Hot Potato workout.

    R1. Swirly leading COP–SSH, DQ, Scorpion kicks, Scorpion kicks on back, Flutter kicks Merkins

    R2. Swirly leading. A circuit of Running the big loop (2x, the timer), Step ups, Abyss Merkins and Dips

    R3. Face plant leading. Mosey to bowl for 15 x Derkins, then head to the bottom of the hill for a WW2, Burpee Hill run. 20x WWII, run up hill to first light pole 3 Burpees, 15x WWIIs, run up hill to 2nd light pole, 6 burpees. Continue to 4th light pole adding 3 burpees and subtracting 4 WWIIs each time.

    R4. Sippy Leading. Mosey to Rock pile for a circuit of: plank with rock on back, crossover merkins, plank with rock on back, cros over merkins, carry rock up and down steps (the timer). Done 2x. Then mosey to playground for AMRAP pullups in ~ 1 min.

    Sippy took us out.

    Moleskin. The hot potato Q lives on at Batteau, and it is fun to see all of the experimental workout ideas. Doing a circuit with 5 guys is a bit tricky, but we managed to pull it off a couple of ways today. The Abyss Merkins were new to YHC–they are done with hands and toes on adjacent picnic benches and really get the full range of motion. Face Plant gave his usual dose of solid cardio, and YHC’s rock rotation was an interesting experiment with a fair bit of groaning. Solid work gents, and a beautiful morning for it.

  • Corned Beef Sandwich

    Two hearty slices of PAX sandwiched a Corned Beef beatdown by running from ET’s to DogPile and back covering approximately 3.9 miles. Breakfast Club is still a thing, come on out when you can. Great to have Hardywood back at it.

  • Proud to be an American

    We had 9 of able bodied souls at U of R west (Tuckahoe Elementary) going for a work out on Veteran’s Day. Even though I am not a veteran, I respect the sacrifices those individuals have made to allow us to keep the freedoms that most nations don’t have. Off to the workout:

    COP: 34 SSH (in honor of the Jets’ epic 34-27 win over the Giants), 10 DQs, 10 Arm circles, 10 Merkins. Mosey to Bodos’ 3rd parking lot across the way from his church.

    First Exercise: Four corners: 10 HRMs, 20 jump squats, 30 monkey humpers and 40 2 count flutter kicks. Follow this up with a burpee with bear crawl per parking space for one side of the lot (~15 burpees)

    Second Exercise: Doras with 100 bike rack merkins (BRMs), 200 box jumps, and 300 2 count flutter kicks (I like those flutter kicks).

    Third Exercise: Triple check with Donkey kicks, WWIIs, and run to the chin up bar and do 8 chin ups.

    Finish with 19 American hammers (not sure why I ended with 19), 34 Freddie Mercuries and 10 arm circles.

    Announcements: CSOP on 11/29 at Forest Hill Park. Working off the gluttony of turkey, mashed potatoes by doing some loops. See TYA for details. Gridiron this Saturday 11/16 will NOT be held at its normal location in order to support Blue Moon running the VCU Health Marathon that morning.

    Even though I was not on my A game (forgot an exercise, COP cadence a little off and a couple mispronunciations) I am happy to lead this group and I hope everyone takes a few minutes to think about all that our Veterans do for us. Thank you Gomer for your service.