Category: Richmond, VA

  • Is that you Paul Bunyan?

    5 PAX showed up in the gloom at Source of Truth for a lumberjack style workout in the chilly air.

    THE THANG:

    Warm up:

    SSH, The Hillbilly -> Yeehaw!, Cherry / Cotton Pickers, ‘Murcans

    Mosey to the track with some coupons (in this case 4 fresh hewn logs with notches for hand holds even crooked ones Wilson, a sledgehammer and focus mitts)

    2 laps around the track OYO

    Circuit (with logs, hammer and truck tires); 45 seconds at each station for Military Press, Curls for the girls, one arm rows, skull crushers, tire flip, and hitting a tire with the sledgehammer (thanks to Moonshine for demonstrating proper technique) 2x through then one lap around the track OYO 1 more time through the circuit followed by some Focus Mitt training (serious fun! no wonder boxers have cannonball shoulders) Then one more time through the circuit and mosey back to the flag for 25 LBCs and the end.

    COR, NOR, announcements, “By this we know that we know Him, if we keep his commandments” 1John 2:3

  • Masonry 101 at WDOG

    16 aspiring Brick Masons took on WDOG this morning to perfect their skills at the art of Masonry.  As soon as conditions became 70 and sunny at 5:30am, YHC’s tailgate was dropped and coupons were acquired.  Let’s Mosey!

    Mosey around to the far end of the Carillon field for:

    COP w/ coupons!  All in cadence

    Arm Circles  x 5 big/5 small forward/backward

    Helicopters x 10

    DQ’s x 10

    Russian Soldiers x 10

    Copperhead Squats x 10

    Hand Release Merkins (HRM’s) x 10

    Place coupons down on ground to give them a rest.

     

    Mosey to Amphitheater for:

    Escalating Incline Merkins

    1 on first step, 2 on second step, increase by one all the way to 18 on top step.

    De-escalating Dips

    18 on top step, 17 on next step, decrease by one all the way to the bottom.

     

    Mosey back to Carillon field and reacquire your pair of coupons for:

    The BEAST with coupons in hands

    6 Rounds, 6 BIG CONES, 6 exercises at each cone.  Plank up in between rounds to wait for the Six.

    Round 1: WW2’s

    Round 2: Scorpion Dry Docks

    Round 3: V-Ups

    Round 4: Dive Bombers

    Round 5: Capt. Thors

    Round 6: Diamond Merkins

     

    Mosey back to Shovel Flag for:

    COT, Numberama, Namearama and YHC took us out.

     

    Announcements:

    CSAUP is upon us.  Think about tapering, sleep schedule, etc, etc.

    Slurpee has Breaking Bread next Sunday, April 22nd.  YHC is helping, but we need at least one more, please.

    2.0 friendly Roller Coaster this evening at the top of Hillcrest at 5:30pm.

    Please keep Lab Rat’s father in your prayers!!

     

    NMS:

    Since CSAUP is upon us, YHC thought it would be a good idea to change things up a little and rest the lower body and concentrate on the upper body.  To make things more interesting and somewhat fun, YHC decided to incorporate coupons into most of the workout.  YHC had planned some Rusty Cage fun, but time ran out.  Maybe next time!

    There was much mumblechatter from Lab Rat and from a (sans gloves) TYA.  During the Beast, YHC overhead a couple PAX trying to decide whether a certain number was still considered a prime number.  Not sure what that was all about.  Whoever was running the Beast right by the cones was absolutely “killing it”!  Correct YHC if YHC is wrong, but YHC thinks it was Circle K.  YHC was trying to keep up with him to no avail!

    YHC also heard some discussion about Hardywood’s new group of Groupies at No Toll.  YHC did not get a chance to get the details, but  YHC is sure that it was a funny story!

    YHC could hear one or two of the PAX hitting their coupons together throughout the morning trying to play a tune.

    YHC would like to let TYA know that the bricks are available for his next project or for repairs to MARV’s house.

    Way to work this morning gentlemen!  That was impressive!

    YHC will see some of you this evening and the rest of you at CSAUP!

    “Time to taper” -Lockjaw

    Have a great Wednesday all!!

    Kubota

     

     

     

  • No Theme

    Five strong redwoods fought off the fartsack and journeyed to the Heartbreak Ridge for a journey into unknown hate given the expansive options, and here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 25 FM
      • 15 Pickle Pounders
      • 15 American hammers
      • 25 helicopters
    • Mosey to the tennis courts for a bearimeter
      • 30 LBC at each corner
      • Rinse and repeat with elbow planks at each corner
    • Mosey to adjoining hard surface for modified 4 corners (10, 15, 20, 25 reps at each corner)
      • Crab cakes
      • Deep squats
      • Merkins
      • Monkey Humpers
      • WWII sit-ups
      • Carolina Dry Docks
      • Flutter Kicks
    • Mosey to the Jerkin Gym for 4x 8 reps
    • Mosey to the hill to the parking lot – 5x Bernies
    • Ring of fire with 10 merkins
    • COT with YHC taking us out

    Solid day of work by the PAX.  Good to see Vinny and Handshake becoming regulars.  Welcome back Gomer Pyle!  He had a morning flight to boot.

    God speed to all those doing the CUSAP this weekend.

    God is good all the time!

    Attila

     

  • Keep It Simple……..

    16 Road Warriors posted to YHC inaugural Q for Spider Run and keeping with the time honored tradition YHC was calling Patterson but meaning Grove and calling Grove but meaning Patterson….go figure. Within 2 minutes before 0530, the route was explained:

    Up the Hill….Gateway to Campus across Three Chopt Rd, L on St Christophers, R on Patterson..

    4 milers-R on Libbie, R on Grove Ave, R on Henri and back down to UR.

    5 milers-R on Harlan, bare L on Oak St., R on Grove, R on Henri and back down to UR.

    6 milers-R on Bunting, R on Grove, R on Henri and back down to UR.

    Number-ama, Name-r-ama, Announcements–CSAUP. TYA states Splinter has routes for Richmond Proper so please consult TYA with questions.

    YHC took us out!

    Naked Mole Skin: Saab looked around for YHC at 0526 than said, “there you are. Where we going?” And in true fashion, run where I mean, not where I say but that is difficult. So after stating the correct roads, off we went! Marv quickly caught Saab and Splinter with Sippy Cub right next too. YHC thought about 6 miles today…

    Shakedown thanks for pushing YHC! BT, Swirly, Shakedown, 2nd F during 1st F is always awesome! Great to see Bleeder posting this am. Solid!

    16 men at Spider Run is outstanding. Sorry YHC scuttle fudged COT…..with little blonde hair left, YHC had a blonde moment!

    Splinter-kudos and thanks for all your hard work to CSAUP. ALL of IT! Much respect!!

    Thoughts and prayer go out to BT’s family and Labrat and all others who might need them!! Gentlemen, we are blessed and this morning we opened our mind, hearts, and spirit with Spider Run. Thank you for following!

    Only those who post understand!!

    Loud and Proud!

    Flatline

  • 231

    Six stallions showed up at DaVille for a beatdown that went something like this:

    Mosey to the middle of the parking lot for COP.  Exercises included : SSH, Helicopters, DQs

    Mosey to the BBALL courts for Super 21.  Perform 1 merkin on baseline then run to the other baseline and perform 1 WWII situp.  Return for 2 merkins and run across for 2 WWII situps.  Repeato until 21 merkins and 21 WWII situps.

    Mosey to bus loops for Wall of Jerichio.  Perform 7 reps of called exercise and run together around the bus loop.  Perform another called exercise and run around bus loop.  Repeato until PAX has completed 7 loops.  Exercises included : Burpees, Lt. Dans, Squats, Merkins, Dips, something else.

    Mosey back to Shovel Flag for 3 MOM.  Exercises included : LBCs, APD, Windshield Wipers, Heels to Heaven.

    Announcements : CSAUP this weekend.

    Numberama, Namearama, YHC took us out with a quick prayer.

    Moleskin : Not much mumblechatter this morning due to the fact the PAX was constantly moving and concentrating on the tasks at hand.  Great work was put in by all with Phonics leading the way on the SUPER 21s, Spike his normal speedy self, Spit killing it as always and Helix showing the PAX the perfect form as always.  In an effort to put a restrictor plate on Phonics and Spike, the PAX decided the stay together running around the bus loops.  This was welcomed as everyone got a chance to catch up with one another.  Post COT, the PAX was on their respective ways as everyone has a busy day today.  Go into the day and make something happen for somebody else.

    Circle K

  • 100 days

    10 winter warriors escaped the fartsack this morning for yet another chilly beatdown at NoToll.  We are now 100 days into 2018 and winter still has a grip on the weather, causing the PAX to keep their winter gear out of the attic for now.  Theme of the day – 100

    THANG

    Mosey to the parking lot for a warmup of SSH, DQ, Helicopters, IW and LBC.

    Mosey to soccer field 1 for 4 corners – 25 merkins at the start, and 25 merkins at each corner around the field; Round 2 – 20 2-ct Flutter Kicks at each corner, repeat the first corner

    Mosey over to the pavilion for Dora 100s.  P1 runs across the field, P2 completes 100 Makhtar N’Diayes, 100 dips, 100 Monkey Humpers

    Field on the other side of the pavilion for a jump squat ladder – 1 Jump Squat, run across the field, 2 JS continue up to 10 and back down to 1.  LBCs on the soft grass for the six – Once the 6 comes in 50 LBC IC (100 total)

    Mosey back to the basketball courts – partner up.  P1 donkey kicks to 100, P2 run across the courts

    Ring of Fire – 10 merkins, Mary – Freddie Mercuries, American Hammer, APD; 10 merkins each OYO

    NMM

    Excellent work today.  First, thanks to Gumbo for relinquishing the Q for today.  He had some last minute business travel and since the Q sheet for NoToll is always full YHC was happy to take over.  We started with 8 but had a nice even 10 by the end of COP, things aligned well for the 100th day of 2018.  Many ways to get to 100 and we didn’t even get to all of them.

    The self proclaimed Luddite of the group, Roscoe, asked for IT help to sign him up for the Q at SOT tomorrow.  DK, our resident SOJ IT manager, is unable to fix Roscoe’s issues so we are reduced to adding his name to the Q sheet whenever he asks.  Roscoe, if you are able to find your way to an internet cafe, you have the Q tomorrow.

    Great to see Posh back out and Flange becoming another NoToll regular.  Hopefully the warmer weather is on the way and we’ll be able to put the long sleeves away soon.  CSAUP is approaching, final preparations and tapering are in effect.

    Announcements:

    Prayers for Lab Rat and his father. Flashdance and his uncle.  Marmaduke should be adding a member to his family tomorrow.  His M helped him set his “priorities” straight and don’t think we’ll seem him for a little while.

    Thanks for the opportunity to lead this group of strong men this morning.  Have a wonderful day.

  • Maybe, just maybe

    2 PAX showed up, and here is how it went down.

    Ran 2 miles, stopping every half mile for 20 burpees, 30 SSH, 40 American hammers, and 50 mountain climbers.  Retrace the route, sprinting for 45 seconds every half mile.  Return to the parking lot, bear crawl long sides, partner carry short sides, mosey to SF for 150 LBC’s, 150 Freddie Mercurys.  Yeah, that’s the ticket….

     

    OR

    2 PAX showed up, ran for 3 miles, called it a day.

    As usual, I have no idea what I’m doing.

    No Idea

  • Pre-Dawn Picnic

    Six helmets met at Forest Hill Park for a pre-dawn picnic hot potato style, that went something like this:

    Swirly served appetizers: SSH’s / Helicopters / DQs / Merkins / Flutter Kicks x 10 each. Time for the main course. 20 of our favorite dips, followed by 15 incline Merkins and 10 decline Merkins. 3 portions per serving, each.

    Pass to Sippy Cup to start off the partner up pot luck. Partner 1 planks with a rock on his back while partner 2 runs up the steps to secure (and touch) a picnic table. Back down to the picnic blanket and switch. Round 2: Partner 1 sits crab (dip) style (rock in lap) while Partner 2 runs back up the picnic table to make sure the flies aren’t bad. Back down to the picnic blanket and switch.

    Pass to YHC for a mosey to the tennis court to get away from the bees, where 11s crab walk (dip) style was served. PAX lined up on the sideline and crabwalked to the mid-court line and back. WWIIs and LBCs were on the menu. Al Gores and a 15 count to make sure the food wasn’t to hot. Burpee Progression Suicides were next. An aquired taste. The PAX was full, and burpeed from side line to side line, 1 burpee at line one, 2 burpees at line 2, etc. 5-1 working back to the picnic area for 15 modified Cherry Pickers IC.

    Pass to Bootleg. Flies were bad. Time to mosey to the plaground. On the way, Hardywood and YHC may have sung song and verse, Playground by Another Bad Creation, IC.

    Pullups (7), Dips (14) LBCs (21) OYO x 3. The PAX was filling up quickly.

    Pass to Hardywood. Heard some comotion going on with a nearby family reunion, so we moseyed down to the lower tennis courts to see what was happening. Nothing to see here. Back to the flag – but first, we stopped to smell the roses: 9 trees. 1 hand release Merkin, 1 two-count American Hammer, increase by one at each tree.

    At the flag, a few minutes to spare before we had to pack up our picnic baskets and leave the park. Hardywood felt like a pie eating contest was in order. Circle up. Each PAX member ate 5 1-arm Merkins left arm, and 5 1 arm-Merkins right arm, while the remaining PAX tucked in their bibs in plank position.

    Numberama / Namorama / Announcements

    CSAUP is this weekend. Do it for the t-shirt.

    Sippy Cup took us out.

    Glad to be joined today by Forceps out of Raleigh / Wake-South. He and a bunch of his Raleigh Meats are doing the Blue Ridge Relay. Their original team name was so good, the host committee sent them a nice letter thanking them and asking them to change it. Catch up with Forceps at the BRR for the real story. NSFW

    It was a great day for a picnic. Many wonderful dishes were served. We ate like Kings, created only memories, took only photos and left only footprints.

  • Notgnirrat Plus a River Pass

    Two River Run vets posted fresh off Spring Break to log a few miles at an easy pace to stay ready for CSAUP.  YHC called for the Tarrington route in reverse to shock the body and head up Twin Team since that is the way our brothers will run from Twin Team to SOT on Saturday morning. Always a crusher.  With time to spare, we took a pass by the river and then headed back to the flag.

    Great run. Thanks Rosie!!

    CSAUP week is upon us. Stay Healthy. Stay ready!

    No more Gumbo for You!

  • Dress for the weather

    3 SOJ posted on a cool April morning with some snow lingering on the ground and vehicles.  Flatline joined the regulars to get a few miles under our belts less than a week before the CSAUP.  Straight up the Woolridge hill into the wind and into Midlothian, take Salisbury Road onto the dirt road and into Salisbury.  Small loop up to Winterfield and back to Charter Colony and the VSF.

    Only 3 PAX the attire was varied with Flatline going short sleeves and Honeymoon going full winter jacket,  YHC split the middle with sleeves but sans jacket.  Flatline wasn’t digging the early wind but Honeymoon admitted the jacket was overkill by the end.  Great 2nd F with expensive refills at Urban Farmhouse.  CSAUP talk dominated, SOJ is ready to rock and roll!