Category: Richmond, VA

  • Generators and things

    5 HIMS made it out to Timberwolf this morning for some fun. Was happy to have more than two, like last week. Keeping this AO alive!

    We started things off with a lap around the school and then circled up for the warmup. SSH, helicopters, arm circles, merkins, stretches. You know the deal.

    Triple check at the benches with 5? I was holding firm to my plan so we made it work. Dips, step ups, runner to the second light post and back.

    Mosey to the bus loop for the circuit. 1 lap run around the bus loop, 15 merkins, 20 squats, 25 LBCs. Repeat for 5 laps.

    Mosey to the hill for an 11 with WW2s and monkey humpers.

    Back to the flag for a minute of holding plank until time expired.

    Numbers. Names.

    Announcements: Frozen triangle super bowl Saturday. The bridge this weekend. –> slack

    Prayers for Wildcat and for Doozy’s travels.

    Hope everyone gets prepared for snow or maybe more ice now. Get those workouts done in the garage if you have to. Stay safe.

  • Equal Opportunity Check

    3 men posted on a cold morning to toss some iron around. YHC had some Tabatha in mind and the PAX went along.

    COP – mosey around parking lot, usual exercises.

    Tabatha – rotated between upper body, lower body and core exercises.

    Numbers, names, Boo Boo took us out.

  • We’ll figure something out.

    With no Q on the books and Chaplain already completing 7 workouts today, YHC decided to take the reins and figure something out. Here’s what went down.

    Mosey around the parking lot and circle up for warmarama with SSH’s, Helicopters, Arm Circles, Imperial Walkers, Merkins, and WWII’s

    Mosey around the perimeter of the church, making stops to perform exercises. We made 2 laps and stopped for HRM’s, Burpees, Hoedowns, Donkey Kicks, Dips, WWII’s, Flutter Kicks, Freddie Mercurys, Shoulder Taps, LBC’s. All exercise were completed in cadence.

    Next a quadruple check with Merkins, WWII’s, Monkey Humpers and the runner running down to the end of the parking lot and back.

    We finished with APD’s and Heels to Heaven.

    Nice work by all the Pax. The only plan was that we kept moving. We had the pleasure of hosting Soul Glo from F3 Nashville. Got his name due to his hair. He works for the Fed and is in town for work and leaving out tomorrow morning. Prayers for his family in his absence and for safe travels back to Nashville.

    Thanks for letting me lead,

    House Party

  • “These Students Are Dedicated!”

    2 backpack wearing students of the gloom emerged onto the Loco Motion AO for an OT.B ruck session in the heart of New Kent.

    Bus drivers witnessed these couple of pubescent facial haired students walking around campus at a high pace as if they were late for class!

    5k ruck achieved!

  • WOD @ SOT

    YHC and Doozy hit the frozen parking lots of Midlothian Middle School at 530am sharp. Here is a brief summary of the workout that followed:

    Run to the back of the school for Warm-Up: Don Quixotes, Imperial Walkers, Helicopters, Cherry Pickers, LBC’s, Freddy Mercuries, Shoulder Taps, Pickle Pounders, Knee Pulls, Mummy Kicks, Butt Kicks, Appalachian Lunge Walks.

    To the concession stand/track area for Exercise One: Wall of Death
    20 count Donkey Kicks, Chicken Peckers, Wall Slaps, Wallabama Prom Dates, Wall World II Sit-up, followed by a run up the hill and back. 5 rounds.

    Exercise Two: Mosey around the school, stopping at various points for exercises: Merkins, Heels to Heaven Squats, Monkey Humpers, might have missed a couple.

    Back to the Flag just as time expires.

    Linked up with the MOT Crew for COT and YHC taking us out.

    Final Thoughts: It was great to get back on the Q sheet at SOT – been a minute. My last attempt was thwarted by Nancy Lopez and the Ghost Flag………..Such is life here in SOJ. Enjoyed catching up with Doozy and swapping 17 year old son stories!

    SYITG

  • 9 for 19

    8 hearty souls emerged from the frozen gloom to join the QIC for a chilly beatdown. The car read 19 degrees as we departed the parking lot. Here’s what went down.

    COP – SSH, Don Q, Ukrainian shoulders (or soldiers depending on your preference), attempted hill billies, arm circles, LBCs and Merkins.

    Then depart for the UR Greek theatre with some exercises along the way.

    At the theatre, we did ascending incline merkins, descending dips, ascending box jumps, and then ascending burpees.

    On the way back to the flag we stopped at the triangle for a triple check but sadly ran short of time to complete.

    Nameorama, numberama, and Handshake took us out with a somewhat passive aggressive prayer.

    Announcements – Pigskin is leading the Bridge; frozen triangle coming up.

    Ronnie out.

  • Professionals stick to the schedule; amateurs let life get in the way.

    In 20° cold and with illness thinning the ranks, four HIMs still showed up for the work. Early in the ruck, YHC shared the Atomic Habits Quote of the Day, “Professionals stick to the schedule; amateurs let life get in the way” , a fitting theme given the conditions and the men who answered the call.

    We covered 2.8 miles from Einstein Bagels through Bon Air, passing Bon Air Elementary, before looping back via Buford and the shopping plaza. Side streets delivered mailbox lunges and squats, and as we left Bon Air Elementary, rucks went overhead for about half a block.

    Near the end of the ruck, YHC took an unplanned spill on the median while juggling maps and traffic. Luckily, nothing was injured except his pride.

    The miles passed with plenty of laughs and solid conversation about Dealer’s childhood dog’s high-protein diet, and leadership talk that carried over to Coffeerama afterward.


    Announcements: Frozen Triangle February 7, Machine Head’s first VQ this Saturday at Bon Iron. He will be bringing the storm.

  • Circle the Wally’s

    Seven brave souls and a lean looking Wally went hunting for Huntwick. Similar to being cuckoo for Cocoa puffs.

    We first needed to hit the ATM so we went to Wells Fargo and did some warmups.

    We then went down Park Terrace and took the second left into the Huntwick neighborhood. We split into two groups for some triple checks. Each group went a different direction to run a different circle. First triple check was merkins and WW2, timer ran the circle. Groups then switched sides and we got a little more than 2/3’s of the way through a another triple check of jump squats and flutters.

    Time to head home. Actually, left two minutes late. Got 2.8 miles in. Seems like all we did was run but somehow ended up a bit short. Too many warmup exercises? I will do better next time. No one circles the Wally’s like the WTH crew.

    Get to the Bridge this weekend before the snow comes and ruins everything! Pigskin is leading so reach out to him.

    Frozen Triangle on Feb 7th may be the next time you can leave your house after this storm so plan on being there!

    Gumbo leading Circus tomorrow. Coffee and Gumbo always a great combination. Hope to see you there!

  • The Unusual Suspects

    Two Runners and Two Ruckers posted on this perfect Tuesday morning for another addition of the Raider Run/Ruck. The Runners did the reverse farmhouse loop for about 4.3 miles. Much talk was about running and track. The Ruckers rucked in the surrounding areas for about 45 minutes.

    COP: Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.

    NMS

    Many of the regulars were not here today. Not sure if staying up late of the national championship game prevented the early risers from posting. Enjoyed catching up with Anchovy who might not have run that far since he last joined me for the Raider run months ago.

    Gotta Run!

    Phonics

  • What’s Up Dog?

    YHC ruined a great joke by Snuff this morning at coffeerama, but before that the following may have occurred…

    Warmarama started with a mosey to the large parking lot to start warming up on this frosty morning. Following a series of IC movements and stretches we searched behind the dumpster enclosure for our beloved coupons. The PAX were stunned and majorly disappointed to discover that the coupons were gone. Nonetheless, we press on.

    COP 1 – Quarter Pounder at the Soccer Field

    • 25 yds – 25 merkins – bernie back
    • 50 yds – 50 squats – bernie
    • 75yds – 75 plank jacks – bernie
    • 100yds – 100 SSH – bernie

    COP 2 – Inchworm March

    Partner A started traveling around the perimeter of the soccer field at an agonizingly slow pace as we because we traveled via inch-worm merkin. Partner B hit 5 burpees, 10 WWIIs, and 15 crunchy frogs in the middle of the field and then ran to tag out his partner. We made it 1/3 of the way around the field before YHC put an end to the inching madness. The PAX lunge-walked the rest of the field and then moseyed back to the flag for the final 10 minutes.

    COP 3: Bear Crawl Suicides

    Partner A held canoe on the basketball court baseline while Partner B bear-crawled to the free-throw line and back. Partners swapped back and forth until the full court was covered. Time called right at 6:15!

    Announcements:

    • Frozen Triangle 2/7 – run and ruck options
    • Breaking Bread the last weekend of every month. Sign up on the Q sheet.

    Prayer Requests:

    • Prayer for the friends and coworkers who have recently lost loved-ones.
    • YHC took us out.