Category: Richmond, VA

  • Leave the Kids at Home

    6 Warriors came early and prepared for a cool Friday for another addition of The Creek

    The SF was planted and the PAX got to work. This how it sent down:

    Warm-Up

    Lap around the church – Bataan Death March Style (aka Burpee Catch us if you can Indian Style run: 5 Burpees each)

    COP

    SSH, DQ, Merkins, Flutter Kicks, American Hammers

    THANG

    Mosey to the pavilion 

    Aiken Legs (Partner Style)

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Squats, 6 Box Jumps, 6 lunges (three each leg), 6 Split Jacks. Total of 20 sets

    ATM’s (Partner Style) 

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Alternating Shoulder Taps, 6 4 count Tempo Merkins, 6 Fast Pace Merkins. Total of 10 set

    Mosey to the parking lot

    Bear Crawl Burpees

    PAX start in upright position arms raised (Q yells – Grizzly ) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Rinse and Repeat for about 50 yards

    Bearumda Triangle 

    Using the light pole infront church as marker (about 10 yards apart), complete 1 Burpee, bear crawl to next pole, complete 2 Burpees, bear crawl, complete 3 Burpee, bear crawl back to first pole. Rinse and repeat with Lunges and crab walks

    Mosey to SF

    Burpee Ring of Fire with 2 Burpees each

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC had a plan a Q that wouldn’t be 2.0 friendly. Since Mudface decided to fartsack with his crew, YHC had nothing to worry about.

    5 of the 6 PAX members arrived while before 5:30. YHC thinks everyone was just fired up to get their day started right.

    Mumble chatter got started early regarding the UNC/Duke game last night (GO TAR HEELS)!!. No Idea showed up with bear knees which shocked the PAX. Turns out he couldn’t find any long pants.

    COP as always brought some entertainment with Emoji still not knowing how to count and several 4th F sounds could be heard from miles

    Shout out to No Idea and Opus for partnering with YHC today. You guys crushed those Aiken Legs and ATM’s

    After bear crawling for what seems most of the workout, YHC did call audible during the triangle because of these add the lunges and Crab cake. Opus decided to still bear crawl some on the third set, TClaps brother! The Carpenter once again showed us he should be renamed to Crab Man.

    ANNOUNCEMENTS 
    • Healing Place 10k Training –  See the Honey Do for details

    SPIT ON THAT!!

     

  • The Three Stooges do TwinTeam

    A PAX of 3 SOJ faithful arrived to a cool frosty morning at TwinTeam ready to see if we could warm up the AO to the proverbial “sunny and 70”.

    COP:

    • SSH x 20
    • Copperhead Squats x 15
    • Imperial Walkers x 20
    • Merkins x 10
    • Freddie Mercuries x 20

    Mosey to the elementary basketball courts

    Bear/Lunge 4 Corners – bear crawl from corner 1 – 2 and 3-4, lunge between corner 2-3 and 4-1

    • Round 1: 10 merkins, 10 jump squats, 10 Mountain climbers, 10 Freddie Mercuries
    • Round 2: 10 Carolina Dry Docks, 20 Copperhead Squats, 30 Mountain Climbers, 40 LBCs

    Mosey to the playground alongside the short track for 3 rounds of the following:

    • 10 pullups, 20 dips, 20 merkins, run a lap

    Mosey back to parking lot for Triple Check:

    • Pole smokers, Lt. Dans, run around the parking lot

    8 min of Hot Potato Mary including but not limited to:

    • Hello Dollies, Crunchy Frog, Pickle Pounder, Arm Circles, Rosalita, Dying Cockroach, Merkins, and Freddie Mercuries
    • 3 burpees OYO

    Numberama/Namerama/COT

    Announcements:

    • CSAUP is coming up – sign up for your team now.
    • Healing Hands 10k volunteer opportunities

    NMS:

    YHC forgot that he had signed up to Q this one a couple weeks back and therefore had done no planning until the drive in to the AO. Almost nothing thought up on the way to the AO was actually implemented due to the small PAX and the Q’s lack of familiarity with the AO.

    As usual, Rosie crushed everything thrown at him and Marmaduke wasn’t far behind even after a week off due to sickness. Way to kill it this morning, I appreciate you guys pulling me up to your level.

    A little bit of chatter during COP and Triple Check, but for the most part the PAX was down to business. Thanks for the opportunity to lead this morning!

    Why walk when you can Wheelbarrow?

  • The Bearded Oyster

    The Pax was solely on foot today, whether running, walking, or rucking.  This was the first Friday in sometime without a bike presence.

    YHC explained the Grace’N’Allen (Grayson Allen) route in recognition of UNC’s triumph over Duke last night.  Other parallels include a route that is loaded with cobblestones, potholes, as well as other tripping hazards and seems to go on a little too long.  Go UVA, SJU, and UNC!

    4s/6s – Head West on Grove to Bunting, cross Patterson and take Chantilly to Monument.  East on Monument to Thompson and take a left to Grace and hang a right.

    5s – Head East on Grove to Thompson and hang a left.  Take a right on Grace.

    From here:  4s take Cleveland back to Grove to the VSF.  5s/6s take Allen to Grove to the VSF.

    The routes were a little heavy this morning.  4.24, 5.31, and 6.16 in distance.  The 6s felt short changed from Tuesday’s 5.85 and for the 5s, well, we are developing beasts in the ranks.

    Swirly took us out.

    NMS:

    Today was quite the menagerie of observations.  As I pulled into the AO, Bleeder emerged from a Toyota SUV and Saab from a BMW; both of which seemed out of place.  Great conversation as a six wide Pax ran down Grace, but strolled down memory lane of youthful shenanigans.  Despite it being cold, there were birds singing everywhere along the route this morning.  Is Spring coming soon?  What do these birds know that we do not?

    Finishing the run, we had Pax joining us who either missed us or ran their own thing, including Oyster.  We have not seen him in a while, but he was back today with a full beard, hence the backblast title.

    Labrat chose to tote his backpack and try Rucking.  Is it just me or has he avoided Lockjaw runs  since the mutiny?  Last time it was biking, this week rucking.  Next time is he going to dig out those roller blades from the 90s?

    Thoughts go out to Sippy Cup’s mother-in-law who was recently injured with a fall.  The Pax hopes for a speedy recovery.

    I also want to thank the Pax for the support they have given me from across the RVA region.  A sincere Thank You.

    Time to Taper,

    Lockjaw

  • Roscoe Takes Over

    5 rallied to the parking lot at Timberwolf looking for a Q, there was none on the sheet so a semi-hot potato ensued.

    THANG

    YHC took the lead and led a mosey behind the school to avoid getting run over by the garbage truck and loop back to the bus loop for a warm up of SSH, Helicopters, IW, Merkins, LBC.

    Lightpole Loop – 10 merkins at the first light pole, 10 squats at the second continue to alternate all the way around the bus loop.

    Pass the Q off to Roscoe and head to the track.  His warm up while he was considering what the real punishment would be was to start with 4 corners – Corner 1 10 merkins, Corner 2 10 merkins+20 jump squats, Corner 3 – 10 merkins+20 JS+30 Mtn Climbers, Corner 4 – 10+20+30+40 LBC – Active rest with some Indian Arm wrestling (YHC won his first match so there was a little excitement there, only to lose the next 2).  Winner 20 LBC, loser 5 burpees

    Next up sprint 100 yards, walk back 50 yards, bear crawl the next 50 yards – Repeato x 3

    Find a bench 20 dips, pick up a bench and do OH Presses with a partner.  Add some OH lifts with all 5 pax.  Speed bag punching using another’s hands as the bag.  Black snake indigenous people run around the track.  Mosey back to the flag for APD and fire hydrants.

    NMM

    Happy to have Shakedown and Sugar Sock visit TW for the morning.  YHC thinks they were hoping for a Wilson or even a New Market sighting but those are getting rare these days.

    Roscoe was all to happy to take over the Q and show us how to do things. The 4 corners was no mere warm up but he had a plan.  The sprints with bear crawl returns were brutal, although I think we have found another challenger to the next bear crawl event.  Sugar Sock took off bear crawling and left the rest of the PAX in the dust.  YHC may have a new late addition to my fight team, hearing Roscoe punch Gumbo’s hands at a speed few could keep up with made me think he’s done this before, maybe with faces instead of hands.  Thanks to Roscoe for bringing us some new ideas with the Indian Arm wrestling, bench lifts and punching bags.

    Prayers for Roscoe as he works his way through the sale of his NC house, purchase of an RVA house and move to RVA over the next few weeks.

    Have a great day and make the most of the opportunities that we are given.

    Rosie

  • Table for Two

    Fartsack be damned!  2 noble warriors fought through the malaise of the midweek.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 25 helicopters
      • 10 2x merkins
      • 20 2x LBC
      • 15 pickle pounders
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 25 seconds and move down to 20, 15 and 10 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Alabama honeymoons
      • Sit ‘n presses
      • Skull crushers
    • Run the bus loop
    • 25 heels to heaven
    • 15 lawnmower pulls – each arm
    • COT with YHC taking us out

    Light crowd to this morning to celebrate the impending ascension of UVA hoops to the top of the basketball polls.  Great to have Offshore alongside to ensure that I would not be solo.  This workout was an oldie but goodie, a former favorite of Toga.  We had not done it since he fled the jurisdiction, so good to dig it back up.  No Johnsonville or White Deer.  They were missed, but I do not know if they were missing each other.  Rumor is they could be spooning in the fart sack.  Might need to send out a search party for Johnsonville to make sure he was not a casualty of White Deer’s dutch oven.

    God is good all the time!

    Attila

  • Hillcrest

    2 strong posted for the Wed evening Hill run and here is how it went down.

    TYA – 7 miles – Boom!

    Swirly 4 miles ….

    Come on out and join us guys – CSAUP is right around the corner !!!

     

  • Where did this wall come from?

    An even dozen came out for relatively spring like weather, with sunny and 70 in our hearts.

    At 5:30 sharp by the Qs watch, we headed to the corner of the school for COP.

    • SSH
    • Arm Circles
    • Helicopters
    • Don Quixote
    • Imperial Walkers

    Long mosey as we went on a field trip via back roads to Reveille UMC.  Coming across a new 80 year old wall, YHC found the path to the back parking lot and picnic shelter.  Now the fun begins as we move the picnic tables close together in preparation for abyss merkins.

    11s – abyss merkins and jump squats

    Lindseys aka 40s – dips off the picnic tables and box cutters.

    Dora – Partner 1 – 100 heels to heaven, 200 monkey humpers, 300 american hammers; Partner 2 – karaoke across the parking lot to the tree, run to the next tree and back to the first, karaoke home to the partner.

    Put the picnic tables back in order and indigenous people run back to the VSF.

    Quick ring of fire.

    YHC took us out.

    NMS:

    Plenty of good sidebars today during our excursion and possibly too numerous to capture.  However, there are a few that stand out.  First, TYA’s fashion style resembled a mix of David Lee Roth post Van Halen and an EF style headpiece.  Most of the amusing discussion was regarding Saab’s sore ass as a result of Monday’s Hoedown beatdown.  Besides the already advertised dong release merkins, there was speculation of partner bear crawls and stationary wheelbarrows; whatever that may entail.  Get better soon buddy!

    YHC appreciates all of the support the Pax provides in so many ways.

    Lockjaw

     

  • Moonwalk Murph

     

    Graduation Walk – Spit got a big boy bell

    Hallelujah carry around the parking lot

    The Murph

    One Mile run

    100 sit and press

    200 Clean and press

    300 Figure 8s

    one mile run

    Numberama

    Namearama

    Announcments

    Healing Place 10k Training –  See the preblast and Honeydo’s sign up sheet.

    Someone needs to step up to Breaking Bread this month

    Emoji took us out

    NMS

    YHC was running late this morning, and in his hurry to get to the AO glove-less. Fortunately  Emoji is still operating his black market glove stand from the trunk of his car. The color of the gloves lead to several Michael Jackson comments, which the PAX immediately let go of and did not bring back up at every chance they could.

    Emoji and Spit crushed this workout. It was good to see Spit graduate to a higher weight. YHC will not name any names, but a few of the others could do to move up.

    As always it was an honor to lead you men

    See you in the Gloom

     

  • Prime R&R

    14 RVA regulars and one RVA native but out of towner hit the WDog gloom for a Rosie led beatdown.  The weather was a brisk sunny and 70 so everyone was out of their vehicles early to greet the morning and Obama visiting from SC.

    THANG

    Mosey to the first traffic circle for a warmup of:  Hillbilles, 2 burpees, Cotton Pickers, 3 burpees, Moroccan Night Club, 5 burpees, Peter Parker, 7 burpees.

    Mosey to the other circle for the Golden Triangle – 11 burpees, bearcrawl to Rugby Road, 13 merkins, run downhill to the intersection, 17 Monkey Humpers, run backward to the circle, 19 box cutters.

    Caterpillar – line up in plank head to toe, pax on the end jumps over 1 pax’s legs then beside the same pax, over the next one and repeat to the front of the line.

    Rusty Cage – 3 sets of 7 pullups, 7 Lt. Dans, 7 Freddie Mercuries

    Ampitheater – Up with 3 Incline Merkins per step, down with 1-leg squats alternating legs 1/1, 2/2 up to 9/9.  Hallelujah up to the circle

    R&R – Rapid and Random – Variation of exercises including SSH, Dollies, Merkins and lots of others.  Rapid fire with no rest between.  Mosey back to the flag.

    NMM

    Obama put out notice of his presence in Richmond and was persuaded to hit WDog this morning to experience the nice and easy feel of a Rosie Q.  Good to see him again, rumor is he may try Timberwolf tomorrow and/or be back for some more RVA beatdowns in the near future.  Extra points to Wheelbarrow who YHC believes was the first to realize we were working our way through the prime numbers in the COP and Golden Triangle.  The Caterpillar was a mini debacle and can be attributed solely to YHC’s  perfectly unclear description.  Honeydo has done this one a couple times and apparently is much better at explaining the instructions because there were no hiccups those mornings.   The grunt corner was in full effect at the Rusty Cage with Swirly even calling himself out with some coherent mumblechatter beyond the normal grunting.

    R&R was not part of YHC’s plan and the name was developed post workout but it was a crowd pleaser for sure.  Jumping from one exercise to the next with no rhyme or reason for the sequence besides what popped into YHC’s ever expanding catalog of exercises.  YHC will buy an Ellwood breakfast for anyone that can name all the exercises, the order and the count from the R&R.

    It was a pleasure to lead such a fine group of RVA (and SC) men.

    Announcements:

    CSAUP – find your team

    Healing Place 10k Training – Need some men to help on some mornings after Dogpile.  See the preblast and Honeydo’s sign up sheet.

  • Studying Abroad

    A solid Pax of 3 from SOJ converged on SOT for a Brandermill Beatdown that went something like this:

    THANG

    COP, mostly in conversation: SSH, DQs, Arm Circles, Russian Soldiers, Bob & Weaves, Hello Dollies, Rosalitas, Plank-o-rama, Merkins

    Mosey to Track and run a lap as a group

    Track Circuit:
    Lap 1: run 3/4 lap forwards, 1/4 lap backwards
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 2: run 1/2 lap forwards, 1/2 lap backwards
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 3: run 1/4 lap forwards, 3/4 lap backwards
    Stop at bleachers for AMRAP dips
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 4: run 1/4 lap forwards, 1/4 lap forward sprint, 1/2 lap backwards
    Stop at bleachers for AMRAP dips x2

    Bear Crawl 1/8 lap back to path to parking lot

    Mosey back to VSF

    COP: Plank-o-rama, LBCs, X’s & O’s

    COT – Roscoe took us out

    Naked Moleskin:

    Marmaduke had signed up to Q, but has the flu…so YHC was happy to step in, especially after Gumbo had done YHC the same favor at Twin Team 2 weeks ago.
    Get better Marmaduke.

    This was Mr. Roper’s first trip to SOT, and he came after being heckled by Marmaduke for never attending SOT. I guess Mr. Roper will have to keep coming back until Marmaduke shows.

    Speaking of, where are all of the New Market, Hallsley, Brandermill guys? It was 70 and sunny today!

    The Pax stayed together as a group for the entirety of the workout which allowed for very good conversation that mostly centered around 1) CoStar’s private Zac Brown Band concert at Main Street Station last night that Mr. Roper attended (YHC is extremely jealous – did anyone else attend?) AND 2) studying abroad. Roper & YHC were fortunate enough to spend time in Germany, and ironically Roscoe wanted to go to Germany but ended up in Brazil for a year. Funny story, but it didn’t take long for Roscoe to realize Brazilians speak Portuguese…though he didn’t know this fact before he embarked on his program. Terrific experiences.

    Announcements:
    Don’t be afraid of posting to SOT!