2 PAX showed up at the jungle gym at Ecoff Elementary for the weekly Extra Credit session. YHC feels like his Pull-ups have regressed in recent months, so he decided to just do pull-ups this morning. Doolittle was getting in some work of his own before we increased the intensity for Bermuda Triangle.
Category: Richmond, VA
-
Election Day
My Fellow Americans, I Pigskin, do solemnly swear that I AM NOT A PROFESSIONAL! And furthermore, I have never been a professional and WILL NEVER BE A PROFESSIONAL! Push yourself but do not injure yourself. And exercise your God-given rights as an American Citizen to modify any exercise where in your best judgement, it is the appropriate thing to do. Do not leave here with more injuries than you came here with.
Finally, exercise your civic duty today by voting; early and often! Help me win this election and defeat my no-good, sleazy, dog-faced, lying skunk of an opponent!
Warmup: in cadence
- 20 SSHs
- 20 Imperial Walkers
Mosey to the front of the school: in cadence
- 10 Don Quixote in cadence
- Stretch: Right foot/Right hand; flapjack
Mosey to the wall at Quioccasin
- 15 People’s chair airpress
- 10 BTTW Shoulder Slaps in cadence
- 15 Donkey Kix OYO
- 15 People’s chair Milkers
- 10 BTTW Australian Mountain Climbers
- 15 Donkey Kix OYO
- 15 People’s chair Lalannes
- 10 BTTW toe taps
- 15 Donkey Kix OYO
Mosey to the hill between Quioccasin and Pemberton
- Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
- Those who finished early, plank up
- Stretch
Mosey to playground behind Pemberton: 3 times
- 8 Pullups OYO
- 15 Merkins OYO
- 30 Squats OYO
- Those who finished early, plank up
- Stretch
Mosey to the parking lot at Pemberton
Lunge walk across parking lot
Mosey to the wall at Quiocassin
Crab Walk most of the way to the corner at the front of the school
Mosey to the side of the school: Partner up for a Dora across the front parking lot for
- 75 Merkins
- 150 LBCs
- 200 Flutter Kix (2 ct)
Mosey to flag.
- 20 APDs in cadence
- 15 Heels to Heaven in cadence
- 60-count 6-inch leg lift
Numberama, Namerama
Announcements
November 15: Richmond Marathon, Half-marathon
November 15: The Bridge
November 27 (Thanksgiving Day): 7:00 AM: Convergence at Mary Mumford Elementary School
COT
In the 1960s and 1970s, we had disputes over Civil Rights and the Vietnam War. Some of the infamous events of that time included the assassinations of President Kennedy, Martin Luther King Jr., Robert Kennedy and the assassination attempt on George Wallace (which left him crippled for the rest of his life), the murder of several civil right workers, the Kent State shooting, Jackson State shooting, South Carolina State shooting, the riots in Harlem, Watts, Newark and Detroit and the Watergate scandal which ended with the only resignation of a president in the country’s history.
In short, our current controversies are regrettable but not unprecedented.
Lord, give us the patience and kindness to listen and understand each other; and when necessary, agree to disagree in peace.
-
We The People
Nine HIMs arrived at the Old Hundred this morning to protest my Q decisions. Purple Pain, Merlot Splasher, Virginia’s Most Handsome Man, I have many sobriquets, and today I got to add Least Favorite Q.
SSHs, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, LBCs, scrunchy frogs/epileptic seizures (lol)
Dora.
Runner to the clothing donation bin across the parking lot and back again.
100 swings, 200 squats, 300 calf raises
2nd Dora.
Same running route as the first Dora.
100 single leg deadlifts, 200 APDs, 300 plank pull throughs
Biceps 30s (they’re like 21s, but with 30), 20 lying skull crushers, repeat 3x
Lawnmower pulls to runout the final 30 seconds.
Names, numbers, announcements (check slack).
YHC took us out. Prayers for our leaders, for the citizenry of the USA, for Hermey’s wife who is having surgery this Thursday.
Nancy Lopez’s words of wisdom, “When you hear the PAX grumbling, you’re doing something right.” And grumble they did, providing today’s beatdown soundtrack. It sounded like weakness, heated by the combustion of calories, leaving the body and evaporating into the fall air, leaving the PAX purified and pristine.
Great to see Merman make a triumphant return! And we were joined today by Globetrotter, a new resident of the PAX stronghold of New Market, a recent transplant from Phoenix, and he’s in the “respect” club. Welcome back, and welcome.
It is always an honor to lead you guys. Until next time!
-
Stellar Citizens
Ten guardians of the polls gathered for this week’s Spider Run. With no one on the Q sheet last night, YHC grabbed it and decided not to post a route. Partly to see if people thought intervals were coming and partly because I was lazy. Either way, we had 10, 9 on foot and 1 on wheels.
The Route
- Mount Henrico
Numbers, names, where one forgot his age, before YHC took us out.
Announcements
- Those not running the richmond races can join EF Hutton for a trip to the bridge on 11/15. See him for deetz
Well done fellas! Get ‘er done today!
Splinter out.
-
Back on the rails!!
Fresh off the derailment, YHC is working to get back on track! After a full week of eating from food trucks he definitely felt it this morning. Here’s how we kicked off the day…
Warmarama
- Merkins
- All the wives
- SSH
- The YHC got excited this morning and was ready to dive into it!
Thang
- Tabata style with Kettlebells: 6 mini rounds of 20 seconds on, 10 seconds off. We made sure to get a run in between each one of the 7 main rounds.
- Skull crusher
- Pull through merkin
- Kettlebell swing
- Goblet squat
- Row
- Curl
- Overhead press
Numbers, Names and Announcements for new AOs popping up. Still working on our new location at New Kent high school soon hopfulGreat chatter as always with Commando! This guy radiates positive energy. Life’s been a little crazy the past couple of weeks trying to juggle everything, but honestly I wouldn’t have it any other way.
YHC took us!
Don’t Waste The Day! -
Rich men south of Richmond
18 citizens gathered to exercise their civic duty to the tunes of Snuff Underground: Election Day edition.
Warmarama: 46 SSHs, happy birthday to YHC.
Count off 1s and 2s. Each pair presented their platform: an exercise of their choice. Mirkins or arm circles? The PAX voted and the loser ran a lap while everyone did the winning exercise. This democracy went on for a couple rounds until the PAX was corrupted into voting for pandering candidates. It then switched to a constitutional monarchy while we listened to God Save the Queen by the Sex Pistols. Then a dictatorship when YHC didn’t like the choices. Then some voters were forced to do the exercise of the opposing party’s platform. Then some PAX members got their exercise flipped around and got a taste of their own medicine. Then all the election winners huddled and chose the exercise for the losers knowing full well that when they got back from their lap, they would be at the mercy of the losers. It was pure electoral chaos.
Circled up for some ab Mary where the PAX members went around the circle doing 10 of an ab exercise, except the person on each side also did it with you. Then we ran the OG lap around all the fields before heading back towards the flag. Deep state dips on the bridge to an extreme metal cover of ‘Southern Man’ and then we all lined up on the basketball court for a series of suicide sprints. Rule #1 of Snuff Underground is that when you complain about the music you gotta pay, even if it is making your ears bleed. Hold plank to the entire song of ‘This Land is your Land’ by Woody Guthrie.
COT. Get out there and vote.
-
2 to Tabata
One showed up for a rainy morning beatdown and here is what went down:
COP
20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.
THANG
We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.
Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.
COT
numberama, namerama, Phonics took us out in prayer.
Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.
Cheers….CB!
-
NERD ALERT
10 grown boys showed up to play in the rain and run around a parking lot at The Alamo this morning.
WARMARAMA – Moseyed to the other side of the horseshoe. Gave the mission, kept the boys dry during stretches and got into it.
COP#1 – Eye of the storm. Three stops. (10) reps at each stop and (25) ab exercises at the center.
- Round 1 – Merkins
- Round 2 – Squats
- Round 3 – Burpees
COP #2 – Redskin Run. IYKYK
- Indian run ~0.25 miles.
- Random arm exercises/stretches at the halfway point.
- (3) rounds of running the length of the parking lot. (24) merkins and (26) squats at each for Champ Bailey and Clinton Portis.
ANNOUNCEMENTS
- Daddy Daughter Dance
- Chili Cookoff
PRAYERS/WINS
- GO VOTE!
- F3’s accountability
- Hermey’s M has a surgery coming up
- Heist’s M and her job uncertainty
Thanks for allowing me to lead, Boys!
-
Be sure to wash off the chalk
Three hearty souls fought off the siren song of the Fartsack to post in perfect 50 degree temps and ample rain. We did:
COP: SSH, Don Qs, Helicopters, Imperial Walkers. Head up to covered area for rest: Merkins, LBCs, Flutterkicks. Triple check: Hand Release Merkins, Heels2Heaven, run blacktop and back. Mosey to upper field to enjoy the puddles. 4 rounds of run to bars, 10 Pull-Ups, run back and 5 burpees. Back to bus loop for another triple check: Balls2Wall, Donkey Kicks, run drop off loop. Finish off with 4 sprints the length of the parking lot. Plus One took us out.
NMS: YHC and Upchuck were considering where to go grab coffee and stay dry at 5:28 with just the 2 of us there until Plus One pulled up. Guess we are getting after it. YHC had stayed up late designing a minimal running beatdown on the off-chance that Kubota would post. Guess that can be saved for another day. Get ready to vote tomorrow while we still have elections, and if you like it that way remember that when voting…
-
DR at Zero Hour in Raleigh
After a quick search for additional PAX, Joey Chestnut graciously offered YHC the Q. Game on!
The THANG:
Mosey for a lap around the park and return to the parking lot for the COP: SSHs, Hammer Dance, Power Dance, Dirty Birds, IWs, DQs, Merkins, LBCs, IC.
Move to the pickleball courts for Bearicides across two courts – Bear Crawl to a line, run back, and do 5 Burpees; Bear Crawl to the second line, run back, 5 burpees, then repeat for the third line. Next round, Lunge to the first line, run back, 5 Burpees, etc. Last round, one PAX Wheelbarrow to the first line, other PAX Wheelbarrow back, 5 burpees, and so on for lines 2 and 3, with a 10 count and 20 count in between.
Mosey to the playground for two rounds of: 5 Pull-Ups, 10 Derkins, 20 Dips, 25 WWIIs. Then two rounds of: 5 Jerkins, 10 Incline Merkins, 20 Dips, 25 2-count American Hammers.
One more lap around the park for the COT.
NMS: PAX did the best they could making a circle with 2 PAX, but then again, can you even make a circle with 20 points, anyway?