With the tour ending and the mornings staying darker longer, it’s time for the last convergence of the summer!
Labor Day Convergence will be held at Three Lakes Park (400 Sausiluta Dr, Richmond, VA 23227) at 7 am hosted by DaVille.
Coffeteria and a continental breakfast to follow be provide by Fairlake Catering.
Bring your SF’s, your coffee mugs and we will see you on the 3rd!
5 strong posted at Punisher this evening with the RVA conditions being Sunny, Hot, Humid and 88. At Holton Elementary is was 70 and Sunny. Here is what transpired:
COP:
Cotton Pickers x 15
Russian Soldiers x 15
Hillbillies x 15
Arm Circles x 15 Forward and Backward
Freddie Mercury’s x 15
Hybrid Merkins/Shoulder Taps x 15
Thang:
Partner up for Doracides
Run to first tree and perform one Burpee, run back to partner, then run to second tree and perform two Burpees and run back a switch with partner. Exercises at start line were 100 x Merkins, 200 x LBC’s, 300 x single count Mountain Climbers.
Mosey over to school wall for Triple Check
Dwight Howards/Heels to Heaven/Run to tree and back
3 x Rounds
Wall-sit-arama
Mosey a little to nice green grassy area for Four Corners
10 x 2 count Flutter Kicks
10 x 2 count Flutter Kicks/10 x Scorpion Kicks
10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats
10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats/10 Hand Release Merkins
Mosey a little for a new routine “5 Trees/5 PAX”
Each PAX member gets at a tree and does Reverse Crunches. First tree person does 10 Carolina Dry Docks and then runs to next tree/person and relieve that person who runs to next tree/person and so on until all PAX members have had a turn doing the Dry Docks at the first tree. PAX is doing Reverse Crunches the whole time they are not running from tree to tree or doing the Dry Docks. You had to be there to understand, I guess. Didn’t work out exactly as planned.
Mosey a little for PLT’s
3×20 PLT’s with YHC doing Pole Smokers because of odd numbers.
Burpee Shuffle with each PAX calling out 1,2,3 Burpees. No repeats.
Turn Q over to the Punisher himself, Chum Bucket for 7 MOM
Lots of LBC’s, about 8 different forms of LBC’s
6 Inches while PAX members take turns counting to 60
Stretching exercises
Back to the Shovel Flag
Numberama, Namearama and YHC took us out
Announcements:
HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30 pm. Bring a change of clothes or deodorant (no outdoor seating)
PuppyPile August 25th after DogPile. Marv has the Q.
Breaking Bread needs a Q for August. Sign up on the Q sheet.
Ghost Flag will be out at DogPile this Saturday. Get your nano-regions out there.
NMS:
First, let’s congratulate Shakedown for completing the Summer Tour this evening. I feel honored to have Q’d his final AO. It was nice and hot even in the shady areas that we worked in this evening. Everyone worked hard and there were no complaints. YHC wanted to include Chum Bucket in the Q because it had been a couple weeks since other PAX have taken the Q over at Punisher. YHC knew that he was good at Mary exercises, so there you go. Thanks, Chum! It was great to meet Tricycle and Phonics posted and checked Punisher off of his Summer Tour list. Thanks for coming out and working hard, fellas!
See ya in the gloom!
Kubota
keep posting!
Its hot and humid. We are at the beach. Lets go for a run.
THANG
5mi out and back.
NMS
After a discussion with Lab Rat on running changes after injury, we decided that barefoot running was worth a shot. Lab Rat was adamant that nice soft, plush, grass is the answer. I know that Kiawah has plenty of green fields, but the gestapo is hiding around every tree and the beach is free… so the beach it is.
If you have never been down there, the beach at high tide is rather hard, some soft sand, but nothing that you sink into. At low tide, the beach is rock hard and 50 – 100 m wide. Consistent in contrast to our typical OBX haunt.
It worked. YHC had to focus on foot placement to keep the wear and tear down, but after working up to it over a few days YHC was able to get 5 miles straight in. No calf issues. With shoes on the next day, no issues. Gitty up!
Tippecanoe crushed it. Looking forward to XC season and what he does.
GP, out
Two beach bums gathered for another humid run.
THANG
5 mi out and back.
NMS
I know its just a Run Q, but I called the route today. Good run in the shade; one “hill”. We scared up a deer. YHC cranking out the miles for start of XC. GP is reworking his gait after the foot injury, but he looks ready for
Tippecanoe
3 SOJ regulars showed up to Twin Team this morning. 2 to log miles and 1 getting ready for BRR. 4, 5, and 6 mile route planned but only 5 mile route needed. YHC showed up right behind Honeymoon and Gumbo was not far behind. 0530…..3 F3 warriors started their Monday on a glorious note.
Pretty simple….Up Twin Team and R on Brigstock til Brigstock changed to Netherfield and back to the flag. Roughly 5.2 according Honeymoon and Gumbo.
Numer-ama, Name-r-ama, Announcements: HDHH at Kuba Kuba 2 Wednesday. Convergance Labor Day, somewhere in Da-ville so see Spit.
Gumbo and Honeymoon, outstanding way to start YHC’s day. Awesome to move the feet and pound the pavement with you gentlemen this Monday!!
Only those who post understand.
Loud and Proud,
Flatline
ATTENTION PAX!
The Ghost Flag will be up for grabs this Saturday at DogPile. Make sure that your Nano-regions are well represented. There will be a competition between Nano-regions to see who goes home with the flag and another prize! See you Saturday!
Kubota
The Prodigal Son returneth, and a total of two were in the congregation Sunday morning.
The Sheik posted for the first time in recent memory, again for a two-wheeled activity, and joined YHC for thirteen point something miles of Pocahontas singletrack and gravel. The later hour of this service agrees more with his constitution, the Sheik told me, as we rolled from Fendley Station to Sunsetter to Bell Return to Gateway One to Blueberry Hill. That pre-dawn rollout from RAMM Gears is hard to make. Recent surgery on his knee kept him from getting back out earlier, but thankfully he got back out.
Our pace was conversational and casual, given the Sheik’s long absence from the flock. One of the great things about mountain biking, though, is it’s just like… um… riding a bike… in that it comes back to you quickly after you’ve been away. A few more Sundays, and he’ll be back in form. By the way, his new bike kicks ass like a cross-eyed Rockette.
Trail conditions were about a seven out of ten: recent rains have left some low spots soft and muddy but nothing we wanted to ride was closed. The Faithful at FofPSP and MORE (our local trail bosses) do a great job of keeping the trails in great shape.
Slide into the pews of Dirt Church on Sunday and it’ll do your soul some good. If the trails are closed, it becomes Gravel Church and we stay on the fire roads. If you need your gear tuned before then, find me at @bvay on Twitter.
Two runners and one rucker showed up to Tomato Run in the humidity ready to get some miles in.
Even though YHC had the Q, I was looking forward to discovering the Mechanicsville trails, so Spit functioned as trail guide for the day. 2 miles out on the trails, and 2 miles back on the roads and Spit and YHC finished up a few minutes early with 4 miles in the bag.
Mudface did his usual ruck, and was back to the shovel flag on time and we wrapped up with a quick namerama, numberama, and COT.
Thanks to Spit for slowing it down with me today and showing me the trails. Also, kudos to Mudface for hauling that rucksack around in the humidity this morning.
Have an awesome week everyone!
~Why walk when you can Wheelbarrow?
Four spa goers (one of whom is on tour) came for a steam bath, and Batteau delivered. Hot Potato is the custom.
Swirly Q: Mosey to the pit for COP – SSHs / DQs / Helicopters / LBCs / Flutter kicks. Mosey down Love Hill to the pond bridge. 12 posts crossing the bridge – ascending merkins (78 in total) with bear crawl to the end. Descending burpees (78 in total) with lunges back to the start. Russian Soldiers across the bridge. High knees back to the start.
Vinny Q: Indian Run to the second stair case. Mosey to the top. 30 second walking count towards the six trees in the field by Forest Hill. Mosey the rest of the way. Partner up. PLTs x 20 at each tree. Start at tree – 1, complete PLTs, run to tree – 6, then back to tree – 2, etc. until completion of 120 PLTs and all trees are stamped. Mosey back to the flag.
Phonics Q: 6MOM – Plank-O-Rama: Form plank. Carolina Dry Docks / Merkins x 10. Rotate to side plank. Drop hip and raise x 10. Rotate to back plank. Inverted APD x 10. Other side. Drop hip and raise x 10. Front plank for rotating elbows x 10. Mountain climbers x 10. Freddie Mercuries x 20. Rosalitas x 15. American Hammers x 20. 6 inches 30 count. … dig your own grave … crawl in … lie down … die from heat exhaustion.
Crossroads took us out.
Announcements: Fireman Ed VQ at Hoedown next Monday. Roller Coaster HDHH this Wed. at Kuba Kuba Dos. Puppy Pile 8/25. Marv has the Q
NMS: Just a brutal morning. Hot Potatoes are tough enough, add in a Swedish Sauna, and you had Batteau today. All I can say is, way to work men. There was no hiding today. Swirly worked us over, then we had to climb out of the bottom and work in some abs. By the time YHC handed it off to Phonics, I was done. Lack of oxygen to the brain made me forget how ruthless and demanding a Phonics lead 6MOM can be. Not only did he bang out all of those exercises, but he did so in cadence with authority! Well done Phonics. YHC is known to sweat. Today I gave back about five pounds in water weight. Add that to the five I gave on the trails yesterday, and it’s not a bad start to the week. Drink lots of water today men, and we’ll see you back out tomorrow.
11 Warriors attacked Hoedown in the dark gloom this morning. Condition were 70, Sunny and Humid! This is what went down:
COP:
Invisible Jump Ropes x 15
Don Quixotes x 15
Helicopters x 15
LBC’s x 15
Carolina Dry Docks x15
Mosey back to YHC’s truck and collect coupons (2 x bricks)
Thang:
Head down Lindsay Ct to the bottom and commence SUPER 21’s with Coupons
1 x Merkin/1 x WWII/1 x Squat
2x, 3x, 4x, 5x
Butt Kickers up Lindsay with coupons held high
6x, 7x, 8x, 9x, 10x
High Knees up Lindsay with coupons held high
11x, 12x, 13x, 14x, 15x
Mosey up Lindsay
16x, 17x
Mosey
18x, 19x
Mosey
20x
Mosey
21x
Head over to blacktop hill and relieve yourself of coupons.
11’s
1 x whatchamacallits, Bernie Sanders up hill, 10 pole smokers on fence
Repeato until 10 whatchamacallits and 1 pole smoker. (Made it about halfway until time up)
Mosey to the Shovel Flag
COT, Numberama, Namearama, YHC took us out
NMS:
Great work by all the PAX today! YHC was trying to keep up with Gomer Pyle but just didn’t have enough to do it. Great work GP! YHC doesn’t believe anyone was woken up on Lindsay with the sounds of bricks clanking together or hitting the road. The PAX killed the Super 21’s in quick fashion. YHC didn’t think 45 minutes would be enough time, but we ended it with 10 minutes left. Wish we could have gotten all the 11’s in, but time was called. Whatchamacallits have become quite popular. They still suck, though! Glad to have Opus at Hoedown checking it off of the Summer Tour.
Announcements:
Fireman Ed has his VQ at Hoedown next Monday!
Roller Coaster/HDHH this Wednesday at Kuba Kuba Dos at 5:30pm
PuppyPile on August 25th after DogPile. Marv has the Q
Great work today guys, and way to get it all out!
Kubota
keep posting!