Category: Richmond, VA

  • WTH-ish workout

    7 of the mightiest men you’ve ever seen showed up on a breezy post-holiday Monday morning to burn off those Turkey calories (or morning Corona beers for one of us…)

    Mosey to the bottom of Lindsay for a windless COP.

    Partner up for a Catch Me If You Can back up the hill.

    Mosey to West Drive Circle for a Triple Check. P1 Runs the loop Counter Clockwise, P2 does Uphill WWII’s, P3 does Squats.

    From this point we Moseyed and various spots we stopped and did exercises (Squats, LBC’s, WWI’s, WWII’s, HRM’s, Carolina Dry Docks, etc).

    Mosey back to the school and finish with 20 in cadence Dirty Hookups.

    Depending on the GPS, roughly 2 miles covered.

    Announcements – 1) Kubota is leading a group to The Bridge on Saturday, December 27th 2) Breaking Bread needs volunteers the same weekend (Saturday/Sunday)

    Prayer Requests – none

    NMS – quite breezy this morning, but YHC kept us in the neighborhood and away from the wind. Good to have Data out today. Have a great weekend an start of the Holiday Season.

  • Dankbar Agradecido Grateful

    Mosey around parking lot back to the flag.

    Disclaimer

    • I am not a professional.
    • You against you.
    • Push yourself but don’t hurt yourself.
    • Modify.
    • Don’t leave here with more injuries than you came with.

    Warm-up

    • 20 SSHs in cadence
    • 10 Man-Maker Merkins in cadence
    • 15 Crunchy Frogs in cadence
    • Stretch

    Mosey around parking lot back to the flag

    • 20 IWs in cadence
    • 10 Diamond Merkins in cadence
    • 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
    • Stretch

    Mosey around parking lot back to the flag

    • 20 Squats in cadence
    • 10 Stagger Arm Merkins in cadence
    • 10 Suzanne Sommers (each side) in cadence
    • Stretch

    Mosey around parking lot back to the flag

    • 10 Don Quixotes in cadence
    • 10 Stagger Arm Merkins in cadence
    • 15 Ukrainian Hammers in cadence
    • Stretch

    Mosey to benches: 3x

    • 10 Shoulder taps with feet on bench
    • 10 Heels on bench, arms extended to ground, “APD”
    • 10 Dips
    • Run to BB court and back

    Mosey to back of school

    • 10 Prisoner get ups in cadence
    • 10 Elbow plank and touch knee with opposite hand
    • 10 Bird Dogs in slow cadence
    • 5 Side Planks (hold for 5 count)
    • 5 Side Planks, other side (hold for 5 count)

    Mosey to beginning of covered walkway: Partner up for Merkin ladder to 5 and back down

    • Partner 1 does 1 merkin. Then Partner 2 does 1 merkin
    • Partner 1 does 2 merkins. Then Partner 2 does 2 merkins
    • Partner 1 does 3 merkins. Then Partner 2 does 3 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • Partner 1 does 5 merkins. Then Partner 2 does 5 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • Etc.

    Siebens (7s) along the length of the covered walkway

    • Burpees (6,5,4,3,2,1)
    • Jump Squats (1,2,3,4,5,6)

    Announcements

    It’s Bette Midler’s birthday today

    December 9: 2nd Tuesday, 2nd F in 8 days: Tres Machos

    December 27: The Bridge

    COT

    Gratitude is the key to unlocking happiness and contentment in our lives. By focusing on what we have, rather than what we lack, we cultivate a sense of abundance and joy. Zeno of Citium

    Oh give thanks to the Lord, for he is good, for his steadfast love endures forever! Ps. 107:1

    Give thanks in all circumstances; for this is the will of God in Christ Jesus for you. 1 Thess. 5:18

  • Burn off the Pie at OTB

    6 OTB regulars didn’t blink at the forecast and instead burned off excess turkey, fixins and pie with 7 miles at OTB. We even pushed the pace to get Rosetta’s blood pumping in the last couple miles. Great morning gents!

    No More Gumbo For You!

  • Breaking Bread Thanksgiving Edition

    YHC and his 2.0 daughter grabbed the Q for the post-Turkey Day Saturday and cooked up some tasty Mac N Cheese, fruit bowls and homemade brownies. The meat went a little awry with a busy Saturday, so what is a sure solution – a large tray of Chick-Fil-A strips…a quick order of that and throw in some SunJoy and the meal was set. Dropoff was greeted with smiles and gratitude. A great way to close the Thanksgiving Holiday.

    If you haven’t grabbed a Breaking Bread Q – do it. You can cook a great meal, you can buy a meal or, like YHC and Snare, you can go hybrid – whatever works, just show up with a tasty meal and some smiles and fellowship for those who really need it.

    No More Gumbo For You!

  • Chicken Pot Chicken Pot Chicken Pot Pie

    YHC grabbed The Breaking Bread Q this Sunday and threw down a Chicken Pot Pie that any chef from a 3 star Michelin restaurant would be proud of. Rotisserie chicken? Yes please. Sauteed vegetables? Ohhh yes…Pillsbury biscuits on the top. Absolutely.

    Wegman’s cookies, fruit and some iced tea to pull it all together.

    Bag drop promptly at 530pm.

  • I had a good title for this one, but then I forgot…

    A triumvirate of dudes came out for a chilly Saturday workout.

    COP — lots of fun exercises including dirty dogs

    triple check on the hill
    timer — broad jump up, run back down
    toe taps
    ab workout of your choosing

    menage a trois sur une colline
    One person runs up the hill — the others are switching between lunging and bear crawling
    continue until the hill is completed

    another triple check
    swingset extensions out
    swingset pull in
    timer is 50 merkins

    11’s
    up the hill
    10 dks on the tennis fence
    1 jump squat

    some running, some joggin on the way back

    A few stretches to finish

  • One Hill… No Repeats

    2 Premature Accelerators met up at Pump House Parking Lot, for an early trail run with an audible. The plan was to do the full loop with North Bank, and Buttermilk across Belle Isle and the Nickel Bridge, but YHC wasn’t feeling it early on and the pace wouldn’t have gotten them back in time.

    Boberry audible to an out and back. The did add one hill up to the Virginia War Memorial next to the Allianze Amphitheater. Despite the audible, it was a great way to start a Saturday. Even ran into the Dogpilers, on their way up Love Hill as an extra bonus.

  • Merkins, Abs, and Legs

    That’s what happened at Bermuda Triangle on Tuesday. Everything else was forgotten in the gloom.

    Hope everyone had a great Thanksgiving 🦃🦃🦃

  • Dry Feet

    A cold day! In the 20s. Polly offered everyone some antifreeze beforehand.

    Mosey to the parking lot for

    Disclaimer

    • I’m not a professional
    • Push yourself but don’t hurt yourself
    • Don’t leave here with more injuries than you came with
    • Feel free to modify any exercise

    Warm-up in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Copperhead squats
    • 15 Crunchy Frogs
    • 10 Don Quixotes

    Mosey to the Gridiron and line up on Goal line

    • Mosey to 25 and do 6 Burpees
    • Mosey to 50 and do 6 Burpees
    • Mosey to 25 and do 6 Burpees
    • Mosey to Goal line

    Something new, more or less, in the End Zone

    • 15 Start in plank position; in cadence
      • 1: Raise left hand straight up while the left foot goes across body horizontal to the ground,
      • 2: back to plank position
      • 3: Raise right hand straight up while the right foot goes across body horizontal to the ground,
      • 4: back to plank position
    • 15 Start in plank position
      • 1: bend left leg at knee and touch knee with right hand
      • 2: back to plank position on elbows
      • 3: bend right leg a knee and touch knee with left hand
      • 4: back to plank position on elbows
    • 10 Deep Mountain Climbers in cadence
    • 10 Gorillas in cadence

    Mosey to wall in front of school

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers 6 Burpees OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO
    • Stretch:

    Mosey to loading dock: 3X:

    • 15 jump-squats on the loading dock
    • Get down from the loading dock and run to the asphalt part of the driveway:
    • 6 Burpees
    • Return back to the loading dock
    • Stretch after Triple Check completed

    Divided up for Triple Check at the entrance to the ‘triangle’

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Pole smokers

    Find a bench inside the triangle

    • 15 Shoulder taps with feet on bench

    Mosey to benches on home team side of Gridiron for Countdown (10, 9, 8, etc)

    • Bulgarians
    • Dips

    Back to the parking lot for

    • 20 Dollies
    • 20 APDs
    • 20 Crunchy Frogs
    • 1 Burpee

    COT

    “No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.”-Heraclitus (Greek philosopher prior to Socrates: approximately 540–480 BCE)

    Finished up with Donuts and some more antifreeze.

  • BBBLAZE

    With the strength of 20 men at the Lumberyard this gloom, emerged 2 grizzled gladiators! But first, they had some detective work to do as an abandoned, smooshed up BMW was found in the parking lot, much investigation and speculation was made in place of Warmarama. Once we realized we could go no further with the investigation, we called in the Sheriffs dispatch knowing full well every time a sheriff is present, 10 burpees must be performed. The following is the Q Potato witnessed by a smashed beemer and a couple of Sheriff Deputy’s. Warmup with 10 burpees.

    Snake Lot Squats – Follow the parking spaces in a snake travel pattern, perform 3 air squats per parking spaces.

    Indigenous PAX – Round 1 – P1 Lunges with 50 lb sand bag , while P2 runs around the parking lot, switch when runner catches up to lunger.
    Round 2 – P1 3 Merkins and bear Crawls, P2 runs around the lot.

    Do a bit of mid workout Warmarama and stretching and another Deputy showed up (10 burpees).

    4 corners (Lady of the night)

    • 10 Squats
    • 20 Merkins
    • 30 Alternating side squats
    • 40 LBC’s

    5 minutes of Mary

    CoT