Category: Richmond, VA

  • Off Campus

    15 of the finest fellows came out to see if OC or YHC had the Q for a pre turkey day beatdown that took us to various parts of the AO. Here is how things went down.

    Mosey to the parking lot for introductions and disclaimers. Variety of in conversation exercises included SSH’s, Dead Man Hang, DQ’s, Helis, LBC’s, Suzanne Summers, Merkins, with a bit of broga.

    Mosey around the plush fields to a break in the woods, venturing across the street to the plush asphalt of the hospital.

    4 corners led things off. 10 HR merkins, 20 WWII’s, 30 squats, 40 Monkey Humpers.

    Partner up for a bit of Love Field (no hills in this parking lot). Runner runs across the parking lot, while partner bear crawls, lunges & broad jump burpees. Switch as needed.

    Partner up for a Dora. 100 Merkins, 200 WWII’s (not a good idea), 300 double count toe taps. Timer runs across the parking lot.

    Mosey back across the well manicured turf to the No Toll lot. Triple Check time. Timer runs the island. Partners perform Pole Smokers and Curb Crawls.

    MBTTVF at perfect time for numbers, names, announcements. YHC took us out with Snuff providing the post communal coffee.

    Announcements: Turkey Day Convergence on Thursday at Mary Munford, 7 am. Turkey Day Ultimate on Thursday at Timberwolf, 5.30 am. Double dip if you dare. Father/Daughter Dance in December – see slack for deets. Doozy is keeping SOT alive on Wednesdays. Go join in the fun with him. Gumbo and OC have Breaking Bread this weekend, December is currently open if you want to do some quality cooking for some great people. Safe travels over the holidays.

    NMS. Quality numbers this morning fellas. OC supposedly claimed the Q last night for a turkey day beatdown, but YHC saw the Q was open. YHC blames the government for these shenanigans. I am sure OC will seek swift retribution. Thank you boys for letting me lead. Safe travels to those that are out and about.

  • Oops, We Did it Again

    Thirteen eager holiday beavers launched whenever they wanted, with a goal of finishing right at 0615. Some were early, some were late, everyone was thankful.

    The Route

    https://onthegomap.com/s/1kaubs8k

    Numbers, names, YHC took us out.

    Moleskine

    Always great to do this route annually. Even if this particular race is a thing of the past, it’s always fun to run the same route and reminisce of past events.

    This year, YHC is thankful each and every one of you. Each of you contribute in your own way to making this community a better place. There are those in the world that try to bring us down but the strong individuals we surround ourselves with will only allow us to continue to seek to be better people. Better people for ourselves, our families, our friends, and our coworkers. Take this week and be thankful for the people that make life truly a blessing.

    Announcements

    • 0700 Thanksgiving day celebration of southern Thanksgiving at Mary Munford, led by Handshake
    • 0530 Thanksgiving day ultimate (where I’m told there will be lamps) at Timberwolf

    Splinter out.

  • The Theme is 1985

    Warmarama, disclaimer, mission statement, etc. Then mosey to the hill for themed exercises.

    In 1985…

    -Michael Jordan was the Rookie of the Year: 23 h-r merkins

    -San Francisco won the Super Bowl: 49 LBCs

    -Ronald Reagan was president: 40 shoulder taps

    -Eggs cost $.60: 60 WWI situps

    -19 Mike Tysons

    -85 flutter kicks

    -Avg. U.S. life expectancy was 75: 75 SSH

    Mosey to bars for triple check.

    Mosey to the field for 40 yard dashes (50 yards for those under 20 yrs. old!) + various 40 count exercises.

    COT

    -Asked triple check partners what they hope to achieve before their next milestone birthday.

    -Tomorrow is YHC’s 40th birthday. Appreciated the opportunity to work out with this exceptional group of 12 men. Praise God for health.

  • 3 dudes, 0 plans

    YHC made it to BWES with no plan to find Bullseye and coming in hot was Singer. None of us had any real plan of where to run but Singer suggested we move in one direction and the road would open up to ideas.

    Terrington turn left at the first street out and back, right to the park hit the extra parking lot, out to JRHS to the end of the road and back to BWES.

    4 miles on the nose and as flat as we could make it

    Numbers / Names YHC took us out

    NMS: YHC thinks the three of us have found every way to run a minimum of 4 miles and find almost no hills in an area known for its hills.

  • The Monday before Thanksgiving

    Welcome to Hoedown.

    Seven eager gentlemen embraced the gloom with a 70 & Sunny disposition.

    We started at 0530 with a down hill trot to the bottom of Lindsay Ct. YHC whispered some basic instructions, introductions & disclaimers in the hopes of not waking up the neighborhood. We did a basic warmup. Welcome back to the west end Oyster!

    We did some Lt. Dans up the hill while stopping at every vehicle for (2) Merkins.

    Mosey to front of school benches and partner up. Partner one does dips while partner two runs the bus loop.

    Walk to wall. Partner one does balls to wall while partner two runs the bus loop.

    Mosey to walk way railing. Three sets of 5 Gerkin.

    Mosey across soccer field trying our best to avoid puddles and keeping our shoes dry. Partner up. Partner one Hangs until he drops while partner two does merkins.

    Mosey to walk way railing. Three sets of 5 Gerkins.

    Mosey to front asphalt basket ball courts for some four corners. 25 Deep Squats, 25 Merkins, 25 LBC, Corner four we practiced what we learned.

    Mosey back to flag for 7 minutes of core Mary.

    YHC took us out.

    Benefits of dead hanging

    Although a seemingly simple exercise, the dead hang offers many health benefits, especially for your musculoskeletal system. 

    1. Strengthens upper body and core

    Dead hanging doesn’t require movement, but that doesn’t mean your muscles aren’t working. As you hang from a bar in a static position, it engages the following upper-body muscles:

    • Forearms
    • Hand and wrist flexors
    • Shoulders, including your deltoids, rotator cuff, and rhomboids
    • Upper back, including your latissimus dorsi and trapezius muscles
    • Core, especially your abdominals and obliques

    By recruiting your upper body and core to stay stable while dead hanging, the exercise can help strengthen these muscles over time. 

    2. Improves grip strength

    Recent studies have shown that grip strength is an important indicator of total-body strength, health, and longevity. A firm grip is also crucial for everyday tasks like opening, carrying, and lifting objects.

    A dead hang is one way to test your grip strength as you hold the bar to support your body weight. The longer you maintain a dead hang, the more you challenge your hand, wrist, and forearm muscles. This can help you build a stronger grip over time. 

    3. Builds muscular endurance

    Perfecting the dead hang is a great way to build muscular endurance, which allows your muscles to contract or hold a static position for an extended period. It’s essential for functional mobility and athletic performance.

    4. Corrects posture

    A common tip for good posture is to pull your shoulders back and down. This can help correct your posture temporarily. But strengthening core muscles, as dead hangs do, is critical for improving your posture over time. A strong core helps keep your spine aligned, which may prevent slouching during everyday activities. Plus, dead hanging also works back muscles, such as the lats and traps, which are essential for an upright posture.

    5. May decompress the spine

    Dead hangs may promote spinal decompression by restoring space between the vertebrae, joints, and discs. Spinal compression can be caused by conditions like osteoarthritis and scoliosis. It can also be caused by activities like heavy lifting or manual labor. 

    During a dead hang, gravity pulls your body downward, stretching your spine and possibly easing pressure and tension. But more research is needed to determine how much dead hanging can decompress the spine and if this decompression relieves pain. 

    6. Increases flexibility

    Dead hanging doesn’t just stretch your spine. Gravity also helps lengthen upper back and shoulder muscles. These muscles often stiffen due to poor posture, prolonged sitting, and inactivity. Stretching them during a dead hang may increase flexibility and range of motion in these areas. 

    7. Enhances shoulder mobility

    The deep stretch that dead hangs provide can work wonders for your shoulder mobility. A dead hang fully extends your shoulders, which can release muscle tension, enhance flexibility, and increase range of motion. It also pulls the shoulders back into proper alignment and strengthens muscles for easier, more fluid movement. 

  • HB 4: Massacre on the Mountain

    It was exciting morning at Huge Bells………An enthusiastic PAX of 7 including an FNG! Here is a brief summary for your viewing pleasure:

    Mosey around the parking as we wait for stragglers to arrive. Warm Up: Jazzercise, Ukranian Soldiers, Helicopters, HR Merkins, Mountain Climbers, Flutter Kicks, Freddie Mercuries, Alabama Prom Dates.

    Grab your Kettle an mosey to the bottom of the hill for Exercise One: 11’s with KB Swings and WWII sit ups (with lift). Run up the hill and back in between sets.

    Mosey up to the next level for Exercise Two: Various movements across the Parking Lot and back: Lunge Walks, Lt. Dans, Walking Overhead Press, Dingleberry Curls, Around the Worlds, Curls. Might have missed a couple.

    Mosey toward the Mt. Chaplain Summit for Exercise Three:
    Hill repeats – Bernie up the hill with Kettle. At the top, 2 count Kettle Merkins. Mosey back. Go until time is called.

    Exercise 4: Assorted Ab Exercise with Kettle: Flutter Kicks, American Hammers, Alabama Prom Dates, LBC’s.

    BTTF and time is called!

    COT with YHC taking us out.

    Final thoughts: It was great to welcome Jennings (Switchfoot) to the group. He goes to church with NTB and is affiliated with the Good Feet Store. Great job! Enjoyed putting in some work with the rest of the PAX while listening to the Bell Mix. Snuff provided coffee afterwards, which was excellent.

  • TD Monday

    YHC rolled in to find two brothers on site for a beatdown and here is what happened:

    COP

    20 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 Imperial walkers, 10 american Hammers, 20 merkins.

    THANG

    We mosey to bus loop and partner 1 step ups, Partner 2 – LBC’s and Partner 3 runs lap as timer. We rotate for a complete set, 2 more sets for a triple check.

    Mosey to back parking lot for touch a tree. Partner 1 wall sit, partner 2 wall sit but touches feet, knee, then reaches back for wall overhead and repeats until timer returns, partner 3 touches 2 trees and returns. Rotate all stations for a set, 2 more sets to complete the triple check of touch a tree.

    Mosey to parking lot near flag, each takes a space and start 11’s until we run out of time. Start with 10 merkins, lung to opposite spot number 1 LBC. We get to 5 merkins and 6 LBC’s to we have to stop for COT.

    COT

    Numberama, Namerama, Trout took us out in prayer. We had great talks about football, coaches leaving great programs and family for this week. Great conversations gents. HAve a great holiday week and look forward to seeing you in the gloom.

    Cheers….CB!

  • 1000 Posts for CB

    YHC showed up to a rainy cold morning on Monday and here is what went down

    COP

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 LBC’s, 10 Irish Hammers, and 20 merkins

    THANG

    We set up 7 stations:

    Station 1 – Dips, Station 2- Step ups, Station 3- Flutter kicks, Station 4- merkins, Station 5 – Squats, Station 6 – Calf raises, Station 7 run lap around 3rd light pole island and back as the timer.

    We rotate through the stations to complete a full set, perform 2 more sets for a modified triple check.

    Mosey to parking spaces, each member takes a space and we do 11’s. start with 10 merkins lunge to opposite parking space number 1 LBC, Backwards lunge to opposite parking space number 9 merkins, forward lunge to opposite parking space number 2 LBC. We repeato until 1 merkin and 10 LBC’s

    Mosey to flag.

    COT

    Numberama, namerama, Yardsale took us out in prayer.

    Moleskin-

    Wow…1000 posts for YHC…this is a great group and all of you brothers are special to me and have crossed my life and made a positive impact in many ways. I appreciate all of you and thank you for your wisdom, kindness and botherly love. Sorry for the late post…just alot going on personally and look forward to seeing you in the gloom soon.

    Cheers…CB!

  • Going through a transition…?

    You got me. But Attila says he was going through a transition so I didn’t ask…but it made for a good back blast. 🙂

    Eight of us posted for a pre-Thanksgiving Monday workout at The Deep. After some warm up and extra stretching we accomplished:

    11’s on The Hill: Mike Tysons and Squats

    Dips and Carolina Dry Docks: 30 Dips, 20 Carolinas, 20 Dips, 20 Carolinas, 15 Dips and 20 Carolinas

    The Hill for 5 sets of Bernies with incremental # of Burpees on the top of the hill.

    Monkey Bars for 10, 7 and 5 Pull Ups

    Ab Style Indian Run: Everybody doing Pole Smokers until the last guy runs to the front of the line. Rotated to Boxing CockRoaches and WWIIs, and WWIs on the pole

    Mosey down the block with increasing # of Merkins per door, up to 10.

    Back to stretching and COT

  • Merkin Run

    2 magic men emerged in the early gloom for some EC. While everyone else in New Kent seemed to be in the beautiful woods hunting for some Whitetail, we were out running 2.5 miles and logging 110 merkins in the process.