Category: Richmond, VA

  • Beast for 2

    A two man army attacked the KB with vengeance this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Cherry Pickers
      • 15 helicopters
      • 10 2x merkins
      • 25 2x LBC
    • Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm
    • Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • 15 2x weighted American hammers
    • COT with YHC taking us out

    Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 40 lawnmover pulls with each arm.  Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by White Deer and YHC.  YHC wished we could have finished the cumulative beast.  The weighted detour to the fields was the time drain that squashed our chance at success.  Note taken  for next time.

    God is good all the time!

    Attila

  • The Creek – a bit late

    Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up.

    Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s.

    Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX.

    Mosey to the field for 4 Corners.  I wanted to do a Wilt but we modified it.  1st corner – 50 merkins, 2nd corner – 50 Crabcakes, 3rd corner – 50 Bobby Hurley’s, 4th corner – Helix squats – touching rear to the picnic table.  Go around twice to get 100.

    Mosey to the Parking Lot for 11’s.  Merkins and Side Straddle Hops.   Before we finished time was up.

    Mosey to the flag.  Ring of Fire – 1 Merkin each.  Opus was short one for the monthly challenge so we took care of it.

    Numberama, Namarama.  Anouncements (I can’t remember any), Prayer by Yardsale.

     

     

  • Hot Potato at SOT

    Four of SE Hinton’s S-outhsiders rose from the depths of REM sleep to attend a hot potato Q at Midlo.

    the thang:

    Singer – mosey down hill to parking lot – SSH, Don Q, Slow Squats, mountain climbers, merkins, flutters

    Singer – Dora, partner one runs up stairs, partner 2 does 100 merkins, 200 two-count mountain climbers, 300 squats

    Rosie – mosey up stairs to school, follow school around performing exercises of the number of each door. starting at 20ish to 30, even numbers do monkey humpers, odds do merkins, 31-33 or 34 – lunges, dips, plank jacks

    Bullseye – mosey around to side of school, bear crawl up walk way, 1 minute peoples chair on wall. repeat 3 times

    Bobber – mosey to front of school, 30 dips OYO, mosie to flag, 5 minutes of mary, ring of fire.

    moleskin- YHC apologizes for the delay, had the post created yesterday but forgot to finish and post. So this one will be a little shorter. Hot potato Qs are always great, gives everyone a chance to lead and be as creative as they prefer to be at that moment. The school perimeter is extremely dark this time of year, best to bring a headlight next time. Running the steps with a glimmer of light from above was proving difficult. Injuries were avoided though thankfully.

    Announcements – Hammer and Ales this weekend. Contact Viral.

    Good luck to Kubota, Shakedown and anyone else running the race this weekend. Surprised to find out from Rosie that Shakedown is running the half after just last week he was happily telling YHC he wasn’t. At least it won’t be 24 degrees this time buddy!

    -singer

  • Loud Mary Keep on Rolling

    23 studs and a visitor at the end – hit Mary this morning and here is how it went down.

    COP : Merkins – SSH’s, Windmills, Helicopters, IW’s, Copperhead squats

    Track work: Partner up run the track opposite ways – meet in the middle 10 merkins of some variation – run back to start 10 merkins of some variation – repeat 4 times for four full loops.

    Wilson’s Boxing Cockroach – partner up – 3 sets of 20.

    Triple Check : run the length of blacktop and back – SSH’s , captain thors

    Army crawl – across the front yard to the sidewalk 10 merkins – polarbear across the yard to the end 10 merkins.

    Partner leg toss – 3 sets of 20

    Curb Crawl ladder 1-5 and back down.

    The scoop: Big Blue was packed with fun this morning before the work out – perfect picture of a clown car – enjoyed it Lockjaw, Bleeder, TYA, and Labrat !

    Been a while since YHC has Q’d Mary – really enjoyed it fella’s. Seems we were a bit too loud there at the end – as a visitor Sarah came across the street in her PJ’s to let us know we were being extremely loud. I have to say I applaud the fact that she walked over waited her turn in nameorama and politely told us we were being loud. Oh well this happens at least once a year – no harm done – hope she passes her exam.

    Great to see everyone out there this morning – way to work –  thanks for allowing me to lead .

    See y’all in the gloom..

  • Burpees a Prostitute and a Three way

    8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running.

    COP-

    SSH x 20

    5 Burpees OYO

    Imperial Walkers x 20

    5 Burpees OYO

    LBCs x 20

    Merkins x 10

    Arm Circles x 15

    5 Burpees OYO

    Mosey to Track

    The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners.

    Corner 1 – 25 Merkins

    Corner 2 – 50 Flutter Kicks

    Corner 3 – 75 Squats

    Corner 4 – 100 LBCs

    Plank for the PAX

    3 Groups of 3 for Triple Check

    Exercise 1 – WWIIs

    Exercise 2 – Box Cutters

    Exercise 3 – Runner 100 yards and back

    Al Gore

    Plank

    Mosey to Side of School

    Wall Sits – 30 seconds on wall, 5 Burpees, 30 seconds on wall 4 Burpess,  Made it down to 2 before time was called

    Mosey to Flag

    Numberama, Namerama, Honeymoon took us out!

    Announcements:

    Hammers and Ales this Sat Night – See Viral

    GO Ruck event in March

    Marmaduke Still Collecting Coats

    Text  encouragement to all the PAX members who are in the 1/2 Marathon festivities this weekend, good luck fellas!

    NMS:

    First and foremost, 9 strong at Timberwolf is great numbers, way to work men!!  Great to see Bobber back out after a small break, as well as Peaches is becoming a regular, strong work!  DK and Bullseye have been crushing the clown car in SOJ lately, as well as crushing the workouts.  Great work by Mr. Roper as well for posting and providing the mumble chatter for the full 45 mins.  Rosie did Rosie things, completing the corners in a very quick fashion.  Honeymoon, Wilson and YHC got a 2.5 mile ruck in before the 530 post.  Awesome stuff and Strong work by all.  Always a privilege to lead this group, and honored to do so……..OH!!! and the Q sheet for Timberwolf is WIDE OPEN, Please feel free to sign up.

    #KEEPPOUNDING

    Marmaduke

     

  • Back on the Roller Coaster

    4 studs posted for the Wed night hill run (Roller Coaster) and here is how it went down.

    Kubota and Husky – 2 short loops

    Swirly – 3 long loops

    TYA – 2 Long loops

    All at different launch times 🙂

    Great job guys – beautiful night for a run. See y’all in the gloom

  • The Double Let Down

    Flatline came out to join the merry runners of Before Noon DLite today, unfortunately for him it was an off day.

    Shakedown was first on the scene to greet him, in work clothes because he forgot his shorts.

    Lab Rat did his best, which is not saying much.  We almost got 3 miles in before I had to slow it down to a walk do to feeling pretty shaky and dizzy.  As Flatline put it, “it’s a good thing you are running with a nurse”…which made me feel better.  Then he told me about the 3 patients that died this week while walking.  Good feeling’s gone.

    Christopher’s Runaway chicken salad post run made it all better.

    Only those that post understand,

     

    Nevermind, Lab Rat apologizes…

  • A Q that Yardsale would approve of

    5 Confident Warriors showed up Washington Henry for some Kb action.  Everyone was super excited that Yardsale had the Q this morning.  Around 5:31, someone noticed there was no Yardsale.  Oh well, hot potato Q then!

    COP (Helix Style) —
    Arm circles, merkins, DQ’s,

    11’s (No Idea style) —
    10 demon crushers, lunge across loop, 1 halo
    Continue till done

    Don’t Drop the soap (Alternative Mudface version) —
    Start with around the worlds until droppage happens then run the lot and do 5 snatches each side.  Sometime after doing about 100 round the worlds, Mudface decided things were too easy so we reversed things and did snatches till we dropped the soap and then came back and did 5, then 10 round the worlds until we had had enough and just stopped abruptly. 🙂

    Little Beast (Opus style) —
    run to each stop and do 6 merkins, come back yadayada
    next go round — kb swings, farmer carry in between

    Oh look at the time!
    finished up with 10 KB Thrusters IC

    Passed to Chewie for one boat canoe.

    NMS — What a great morning for a workout!  Helix started it off right with a nice COP and handed it off to No Idea.  No Idea comes in with the 11’s and Mudface starts complaining that it’s the first Wednesday of the month so we usually do the Murph the first Wednesday.  The overall consensus was that if you want to do the Murph the first Wednesday, then you gotta sign up for the first Wednesday to Q.
    YHC will not hound Yardsale for missing his Q this morning.  YHC knows what that feels like.  🙁  Hope you are feeling okay.  See ya Friday.

    Peace
    Opus

  • Man, that field is long!

    A strong 11 made their way to WDOG for a post election workout.  Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season.  In either case, all were ready to roll at 5:30.

    Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups.  Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover.

    COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s.

    Thang:

    Stay at circle-Ring of fire:  PAX jogs in place, Q calls out fire and PAX hits the ground, rolls to the right and perform Merkin, roll back to the left and perform Merkin, back up on feet.  This goes on X 10.

    Mosey over to the field: PAX in plank position in line moving down the field about 4ft apart.  1st in line performs 10 Merkins then weaves in and out of the PAX to the end, then drops back in plank.  As each member completes exercise and starts the “run”, next in line will start.  Once all members have completed the Merkins, next exercise becomes WWII’s X 10.  This continues down the length of field to far end alternating Merkins and WWII’s.

    Stay at field for diagonal four corners: Corner 1 10 Carolina Dry Docks, run diagonal to corner 2 for 10 CDD, 20 2 count Mountain Climbers, across to corner 3 for 30 SSH’s, diagonal to corner 4 for 40 2 count American Hammers.  Once complete, reverse order back to the original start.

    Mosey to Amphitheater stage.  Perform 7 reps each of Hand Release Merkins, Air Presses, Copper Head Squats, then run complete lap around theater X 3.  Ran out of time after 2, back to the flag.  Numberama, Namerama, Announcements, YHC took us out.

    Moleskin:

    As always, a privilege to work with a great group of Men.  The field work took a little longer than YHC had envisioned…that field is long!  YHC had planned more work on the “chain” exercise, but scrapped it for another day.  The warm up at the beginning seems to be gaining popularity.  It helps to alleviate the shock of the cold, wet ground right off the bat.  Thanks for allowing YHC to lead and playing along on the long field exercises.  Have a great day, Gents!

    Announcements:

    Please, keep Toga and his family in your thoughts and prayers in the Sudden passing of his Mother.

    Hammer and Nails this Saturday!

    Shakedown is looking for some fellow paint ballers to join him after the Richmond Marathon this Saturday.  Reach out of you’re interested.  Respect the Shakedown, as he will be pulling of a trifecta this Saturday; Marathon, Paintball game, Hammer and Nails.  Best of luck, my man!

     

     

  • Polls Open in 3..2..1..

    A lucky 13 decided to workout before heading to the polls on this election day.

    The shovel flag was planted and the PAX got to work

    This how it went down:

    Mosey around the parking lot heading to back of the school. Stop at the poll place and complete 13 Merkins OYO

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Merkins, Russian Soldiers, Arm Circles

    THANG

    Mosey to the tennis court

    Re-elect Dora! – Partner up, first partner runs around the tennis court while second does the exercises then switch. Exercises were the following:

    •  35 Burpees

    STOP – 13 minutes in 13 Merkins OYO

    • 135 American Hammers (2 ct)
    • 300 Freddie Mercury’s (single ct)

    Mosey to the fields and find a pole

    “POLL” Smokers – Hold 6 inches, Hold 90 degrees, Heels to Heaven IC while the person on the end completes 10 Merkins.

    STOP – 26 minutes in 13 Merkins OYO

    Mosey to the wall and explain the next exercises 

    STOP – 6 am the polls have open – 13 Merkins OYO

    Donkey vs Elephant – Partner up, first part completes Donkey Merkins (Donkey Kick + 1 Merkin) while second part does 5 Elephant walks then switch. Hold people’s chair for the six. Rinse and Repeat with reps of 10 and 15.

    Mosey back to the flag. STOP 39 minutes in 13 Merkins OYO. Lab Rat and Phonics miss the first 13 so 13 more for the six

    Respect to the Flag – Circle up around the SF, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins rinse and repeat 2 more times

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Keeping it short and sweat today. Highlights:

    1. Great to have No Idea and Mudface out for a Tuesday workout.
    2. Mumble chatter was all over the place but surprisingly Lab Rat was quiet to start
    3. The Donkey vs Elephant was definitively something that looked good on paper
    4. 13 Merkins were for the 13 hours the polls are open in VA
    5. Apologize go out to the PAX for the each reps during the Dora. There are 435 members house of representatives. YHC some how saw a different number.
    ANNOUNCEMENTS
    1. Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
    2. Grow Ruck coming to RVA on March 22-24. Mark your calendars now

    SPIT ON THAT!!