Category: Richmond, VA

  • Timberwolf

    Six brave people appeared for a workout entitled “painstorm XXIV”….given the attention spams of most people, the overall workout was modified to accommodate.

    Given the heavy leg work, started with a light jog followed by light stretching – right into the workout.

    Run 400M
    15 Burpees
    Run 400M
    50 Merkins
    Run 400M
    75 Sandbag Weighted Lunges
    Run 400M
    100 “Butt to bench” Sandbag Weighted Squats
    Run 400M
    75 Sandbag Weighted Lunges
    Run 400M
    50 Merkins
    Run 400M
    15 Burpees

    Quick 10 Sandbag shoulders followed by 10 Sandbag over the shoulder swings.

    10 count to recover, 10 reps of Bulgarian Split Squats right into 10 single leg Merkins and switch legs.

    With time to spare, but no energy, circle of core work for 5 minutes.

  • Gripping Tight

    A pair of noble warriors answered the call of the early alarm to throw around the KB, and here is what transpired:

    • COP
      • 25 SSH
      • 20 invisible jump rope
      • 15 Russian soldiers
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 crab cakes
      • 20 Helicopters
    • Mosey to bus loop for a modified game of catch me if you can
      • Double-weighted carry while partner does 10 burpees before running to partner
      • 50 total burpees
    • KB beast down/back bus loop (weighted carries between stops)
      • Sit ‘n presses
      • High pulls
      • Copperhead squats
      • Swings
      • Halos
      • Lawnmower pulls (each arm)
    • Chum Bucket led some cool down stretches
    • COT with YHC taking us out

    On paper, this sounds easy.  Being under weight for 45 minutes is another thing.  That grip can be tested as the clock continues to click without a break.  Our arms will thank us later.  Great to see Chum Bucket and catch up with my brother.  The man is a beast.

    God is good all the time!

    Attila

  • Thursday Morning

    19 PAX from all nano-regions converged on Mary Munford Elementary this morning for the latest installment of 45MOM.  Conditions were great for August and the grass clippings on the field were waiting.  Here is what went down:

    Mosey to the field for

    COP:

    Helicopters x 15

    Imperial Walkers x 15

    Don Quixotes x 10

    Hillbillies x 15

    LBC’s x 20

    Hand-Release Merkins x 15

    AND JUST FOR SAAB…….SSH x 10!

     

    THANG:

    The BEAST:

    6 x exercises at 6 x cones for 6 x rounds

    Round 1 = Merkins

    Round 2 = Carolina Dry Docks

    Round 3 = WWII sit-ups

    Round 4 = Heels to Heaven

    Round 5 = Lt. Dan’s

    Round 6 = Burpees

    stay on field for:

    4 Corners:

    Corner 1 = 10 Carolina Dry Docks

    Corner 2 = 10 Carolina Dry Docks, 20 Monkey Humpers

    Corner 3 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s

    Corner 4 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s, 40 Squats

    head back over to cones that were set-up for the Beast and perform the following:

    Bear crawl to first cone and perform merkin

    Crawl bear to second cone and perform merkin

    Russian Soldier to third cone and perform burpee

    Lunge to fourth cone and perform burpee

    High Knees back to third cone and burpee

    Butt Kickers back to second cone and burpee

    Carioke back to first cone and burpee

    Stay put for:

    Triple Check:

    Flutter Kicks, Jump Squats and run to last cone and back

    Head back to Shovel Flag for:

    MARY (Gomer Pyle):

    Flutter Kicks

    Hello Dollies

     

    COT, Numberama, Namearama and YHC took us out!

     

    Announcements:

    Ghost Flag will be up for grabs at DogPile this Saturday.

    Puppy Pile on Saturday, August 25th immediately following DogPile.

    Labor Day Convergence in on Labor Day.  See Spit’s PreBlast.

    Fireman Ed has his VQ at Hoedown this coming Monday.

     

    NMS:

    Great turnout this morning.  Everyone worked hard and got the job done.  Grunt killed the Beast!  He was waiting at the start line at the end of every round when YHC finished the round.  Great job, young man!  MacGyver was moving along nicely, as well.  She was right there finishing with YHC at the end of the rounds.  Good job!  Saab looked like he was trying to wave an airplane in on the runway with his SSH’s this morning.  YHC kept it all on the field this morning instead of moving around the AO.  Didn’t want to waste too much time travelling from point to point, plus the field felt like a wet pillow with all the grass clippings everywhere.  There was a nice sliver of the Moon shining in the horizon during the work out.  Thanks to Gomer Pyle for finishing up with Mary while YHC ran to the truck to get phone.  YHC thanks everyone for coming out from all over RVA this morning and working hard.

    Have a great day all!

    Kubota

    keep posting!

  • Wednesday Night

    6 thirsty, hungry, wet and smelly PAX and 4 dry and well dressed PAX converged on Kuba Kuba Dos for the latest installment of HDHH.

    We were seated at the big table in the middle of the restaurant so everyone could smell and hear us.  Beers were drunk and food was eaten.  Lots of talk about recent naming of FNG’s and some talk about the upcoming BRR.  Someone (I think Saab) noticed that Lockjaw had just finished a Falcon Smash and there were some perfect foam lines about a 1/4 inch apart around his glass.  Someone (Saab) commented that the beer he drank out of that glass “had the perfect head to it.”  No comment!

    The members of this PAX (YHC included) might be some of the strongest and fastest guys YHC has met in his life, but when it comes to settling a restaurant bill, YHC is not impressed!  I’ll let the guys that were there comment on that in the comment section!

    Great night all!  YHC enjoyed it!

    Kubota

    keep posting!

  • Wednesday Evening

    6 hill runners tackled the offsite Roller Coaster this evening with an unexpected downpour in the middle of the run.

    Park at Kuba Kuba Dos and take off down Ridge to Holmes.  Turn left into Kanawha Recreation parking lot and escape through the one-way exit onto Ralston.  Take Ralston to a left on University and stop! (1/2 mile)  Loop starts here.  Take University to Gaymont to Kingston to Rose Hill to the end of Ralston.  Right on Ralston and get a drink of lemonade from Husky at his lemonade stand and then run up the big hill to University and do it all over again (1 mile)…or you can be like:

    YHC and Lockjaw and do the loop 3 times

    Swirly and TYA and do it 4 times

    Saab and do it 5 times

    Run back to Kuba Kuba Dos (1/2 mile) and dry off and change some clothes

    …or you can be like Phonics and be LIFO and try to find PAX.  YHC is not sure where he went.  He did eventually catch up with the some of the PAX on Ralston.  He crossed River Road and ran some hills there.  YHC is still trying to figure out how he found us.  Maybe he could smell YHC’s shoes (they stink and they are being transferred to grass cutting shoes after this week!)

    Gomer Pyle wanted to run but instead he got caught up in a work conference call that he had to take in his car.  Sorry, dude.  Wish you could have run with us.  Glad it was over before HDHH.

    Husky appreciates everyone’s partaking in his lemonade at his stand!  Boy was excited when YHC got home.  Grin from ear to ear!

    Great run this evening gents and the unexpected rain during the middle of the run was much needed to cool things off!

    Thanks again!

    Kubota

    keep posting!

  • Noonday Heat

    Heat, like a black hole,

    sucked in all our energy.

    We ran and sought shade.

  • The Lost Horseshoe

    6 warriors, including 5 regulars one out-of-towner (let’s call him a “Cousin Eddie”) came to attack their lucky morning at Heartbreak Ridge

    THANG

    COP: Invisible jump rope, Russian soldiers, Cohen kickbacks, Little baby crunches, Don Quixotes, Imperial walkers

    Mosey to the track for the Lucky Horseshoe.Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap

    Mosey to the SF for Ring of Fire

    COT

    NMS

    Apologies this got lost and not posted anywhere near to on time. Started writing it and totally lost track of it. Now you all get proper Big Data credit

  • Wilson gets a game ball

    YHC arrived at SOT shortly after 5 and planted the flag.  7 others soon rolled in, and marveled at the AO that still has that “new car” smell.  0530 struck and we were off.

     

    Thang:

    Mosey to the lower lot for Warmup, all IC:  20 x SSH, 10 x Don Quixote, 13 x Helicopter (yes, 13…YHC confused himself during cadence, laughing at some mumblechatter.  That won’t last, he thought to himself), 10 x slowwwww merkins, 20 X LBC

    Mosey to football field for the Millennium, slightly modified.  PAX lines up on the goal line and begins the prescribed exercise.  First PAX to 100 calls out “HUNDRED,” others rejoice by sprinting to the other goal line and awaiting the next exercise. Merkins (mumblechatter dead), WW2, 2 ct Lunges, Carolina Dry Dock, 2 ct Flutter Kicks, Monkey Humpers, Shoulder Press, LBC, Squats, APD.

    Plank-o-rama

    Partner up for 100 x Partner Leg Tosses, each man, in however many sets are needed.

    With Same Partners, head to the track for some Catch Me If You Can.  Partner 1 starts around the track, backwards.  Partner 2 performs 5 Merkins and runs forwards after the Partner 1.  When caught, switch.  Keep up for a lap.

    Mosey back to flag for numberama, namearama, and YHC took us out

     

    Announcements:

    Hump Day Happy Hour today at 5:30, meet at Kuba Kuba Dos for some Hill running with refreshments after.  PAX are advised to bring a dry shirt as there is no outdoor seating, and this is Tuckahoe.  Much Fancy.

    PuppyPile August 25th immediately following DogPile, 705

    Breaking Bread needs a Q this month.

    Ghost Flag will be up for grabs at DogPile this Saturday

     

    NMS:

    Way to work this morning, gentleman.  The Millenium is no joke, even with the change in the last round.  The PAX was thankful for the modification.  I think if I called the 100 burpees, we’d still be out there.  I left out the celery (SSH) and tried to select exercises that really work the upper body, core, and legs and alternated through.  So maybe we skipped the main course, but still had a pretty heavy meal of hors d’oeuvres.  I’ve never seen Wilson move like he did during the sprints.  He kept up with Tobit, which is some serious effort.  You earned the gameball, brother.  Was nice to see several different PAX calling 100.  At least 4 or 5, YHC thinks.

    Way to push on the catch me if you can, that was deceptively more difficult than anticipated.

    It was an honor, as always, to lead you fine men this morning.

    Sugar Sock out.

  • Wednesday Morning

    7 Strong attacked WDOG this morning in the gloom hoping to get it all out and start the day off right!

    Here’s what happened:

    THE MURPH:

    One mile run down to Pumphouse Rd and around and up to the Rusty Cage.

    100 Pull-Ups

    200 Merkins

    300 Squats

    10 rounds of 10/20/30 each

    Modify pull-ups and/or get a partner boost if needed.

    One mile run back the same way we came.

    5MOM:

    Flutter Kicks

    LBC’s

    Cross Leg Lifts

    Spell out “NEVER GIVE UP” with you feet

    COT:

    Numberama, Namearama, and YHC took us out.

    Announcements:

    HDHH/Roller Coaster Run this evening.  Meet a KUBA KUBA DOS at 5:30pm.  Runs a couple of hills and then insert calories back into body.  Bring a change of clothes.

    PuppyPile is August 25th immediately following DogPile

    Ghost Flag will be up for grabs at DogPile this Saturday

     

    NMS:

    Great work this morning by all!!  Only one that was dragging was YHC on the run back.  YHC missed the Murph that Circle K did a few months back, so YHC wanted to get one in before it got too dark at the Rusty Cage.  Headlamp was still needed for the first mile run, then the light began to peak through.  The Gloom is getting gloomier these days!  Lots of grunts and groans during pull-ups which is a good thing.  It means you are working hard.  If everyone was quiet, then would you really be working out hard?  Just think, the actual real Murph is to completed with a 20 lb. pack on your back and without breaking the exercises up into rounds.  He did the 100 pull-ups straight through then all the merkins then all the squats.  Who’s Q’ing that one?  BOOM!

    Have a great day all and see you this evening for Roller Coaster/HDHH!

    Kubota

    keep posting!

  • Be Prepared

    3 regulars and 3 summer tourists arrived at KB workout with only 4 KB’s. Spit made a quick dash back to the house to pick some more. Hot Potato Q was in play today so Mudface got things started

    This is how went down

    COP – SSH, HRM’s, DQ, Arm Cirlces

    THANG

    Spit not back yet

    Medicine Bell Pass – Line up at side of the parking. One Pax pass Mudface’s 40 lb bell to next Pax then runs to the end of the line. Rinse and repeat till the PAX reach the other side of the parking lot

    Spit is back with two more KB

    Over/Under – In the same line and same KB, One pax pass the KB over their head then the next under their legs. Rinse, Repeat, and switch spots when needs till the PAX returns to the original side of the parking lot

    Mudface pass the Q to Spit, mosey to the bus loop

    4 Corners – 10 KB Burpees, 20 KB Swings, 30 Sit Up Presses , 40 Halos while doing the slingshot walk between corners

    Spit passes the Q back to Mudface

    KB Whatchamacalit’s – 1 Merkins Row/4 Overhead Press, rinse and repeat till 10 Merkin Rows/40 Overhead Press

    Mudface passes Q back to Spit, mosey to the SF

    3 MOM – Boat/Canoe on Chewy’s call, 20 Goblet Squat Press OYO

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC (Spit) forgot one of the best lesson from his days as a Boy Scout, “Be Prepared”. Phonics already had reached out to YHC to request the 25lb KB but obviously that wouldn’t be enough today.

    Mudface quickly took things over and started the COP without KB. Afterwards since YHC was still heading back with the 2 extra bells, Mudface and some single bell exerices up his sleeve.

    It was great to have Swiper, Phonics, and Punch join us today. Mumble Chatter focused around our favorite AO’s and the up coming CSAUP and convergences.

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tonight – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast