Category: Richmond, VA

  • Feeling Lucky

    Six regulars and one FNG charged into this brisk Autumn morning ready to swing some bells. Here is what happened:

    The Thang

    COP:

    SSH IC X 20

    Neck circles 10 each way

    Helicopter IC X 10

    Arm circles 10 little 5 big, reverso

    Imperial walkers IC X 20

    LBCs IC X 20

    Follow-the-leader KB goblet squats

     

    Lucky Horseshoe

    Exercises were KB swings (20), goblet squats (20), clean & press (10 each arm), slingshot (10 each way) and snatch (10 each arm).

    Start with first exercise, run around loop, then first plus second exercise, run around loop, continue until five sets completed for each exercise.

     

    Stretch Medley

     

    Numberama, Nameorama, Spit took us out

     

    NMS

    One could not have asked for a better morning to grind out some kettlebell. YHC was especially thrilled that Da Vinci put feet on the floor this morning to make it out. Mud Face and Chewie rolled in fashionably late. Chewie double-fisted kettlebells to the COP, handed one to Da Vinci, and the fun began.

     

    Everyone gave strong effort through the Lucky Horseshoe. (Special thanks to Honey Do for introducing this workout to YHC.) Predictably, Spit crushed it, followed closely by Emoji. The Q declared the exercise would end when the first person finished, and one could almost hear muscles scream for joy as Spit announced his victory lap.

     

    It was a joy, as usual, to be part of this group, for which YHC is extremely grateful. There is no better way to start the day!

     

    Announcements

    F3 Hampton Roads convergence November 11th, 0700, Mt. Trashmore.

    Saturday at Dogwood Dell now hosts three workouts: back-to-back one-hour bootcamp-style workouts at 0600 and 0700, and a 2.0-friendly workout at 0700.

     

  • SOT Cinder Blocks and Doras

    The PAX  double digits (10) for the first time in a few weeks as the brisk morning got started at SOT this morning!

    The Thang

    10 guys, Grab a Cinder Block and Mosey to the track

    COP-

    SSH x20

    DQ x 10

    Helicopters x 10

    Copperhead squats X 10

    Merkins x 10

    LBC x 15

    Mosey to left side of track

    Dora #1

    Partner up, First Partner Runs Length of the track while second Partner Does exercises, total as a team

    Exercise 1 – 100 Curls with Cinder Block

    Exercise 2 – 200 Shoulder Presses with Cinder Block

    Exercise 3 – 300 Tricep extensions with Cinder block,  Modified to to 100 ( sorry YHC thought it looked good on paper)

    Mosey to Tennis courts

    4 Corners

    10 WWII

    20 Monkey Humpers

    30 Mountain Climbers

    40 SSH

    Mosey back to Track where Cinder blocks are

    Dora #2

    Exercise 1 -100  Cinder Block Squats

    Exercise 2 – 200 Jumps over Block

    Exercise 3 – 200 Heels to heaven with Block as anchor

    Plank up

    Partner up again, between the 2 partners, 100 more bicep curls total, partner planks while other curls

    Mosey to Flag

    SSH x 10 to complete

    Numberama, Namerama, McRib took us out!

    Announcements:

    Circle K is Q for Breaking bread, reach out to him if you would like to contribute and assist

    Hampton Roads Convergence – Nov. 11th

    MS

    YHC had a long biz trip yesterday and had plenty of travel time to think of what we could accomplish this morning.  Knowing we still had some cinder block in the New Market hood from construction, YHC decided to use them while we could.  Once the first Dora began, it was clear that on the triceps, there needed to be a modification, appreciate the PAX for pointing that out.  Mumblechatter was at a minimum during the Dora’s. ill take that as a compliment.  Great to have Ram Man back out as well, who is definitely on the Wilson train of running sucks, but after reading Tuesday’s No Toll BB, Does Wilson really hate running? Great to have Rosco back as well as Tatu back from his business travels! Rosco is in RVA permanently now and is looking to not only hit more AOs, but possibly create a few new ones close to where he is living (Rosco I will let you disclose the area), the EH-ing has begun, lets help him out and continue to grow!  Strong work by all, way to push through with the Cinder blocks today, Honor and a privilege to lead this group today!

     

  • Chicken Peckers

    15 men entered the gloom and this is what happened when they got there:

    Started off with 25 merkins.

    Mosey to second circle for COP.  Exercises included Invisible Jumprope, DQs, and Armcircles all IC.

    Mosey to far side of field to retrieve Holland Family Chiropractic Success Donut from trailer.  Circle up around Success Donut to bear crawl to center of circle and perform 5 Booyah merkins.  Crawl bear back out to perimeter.  Repeat x 3.

    PAX splits in half and flips tire from line to line.  While 1 PAX flips tire, the rest of the PAX performs called exercises.  Exercises included were merkins, LBCs, WWII situps, Flutterkicks, Freddie Mercuries, and other stuff.

    Holland Family Chiropractic Success Donut Beast – Two PAX carries tire stopping at 25, 50, 75 yard line to switch arms.  Rest of PAX runs the length of the field stopping at same points to perform called exercises.  Repeato until all PAX have carried tire.  Exercises included – merkins, burpees, WWII situps, LBCs, squats, sprints and other stuff.

    Mosey to stage for Chicken Peckers x 15 IC.

    Mosey to Rusty Cage for 3 sets of pullups x5 and jerkins x 5.

    Mosey back to VSF.

    Numberama, Namearama, YHC took us out with a prayer thanking God for the strength He gives us and to use that strength throughout the day.

    Announcements

    Hampton Roads 1 year BDAY – 11/11/2017

    Charlottesville 4 miler – 11/12/2017

    Wednesday Hill Run this evening 10/25/2017 – Location moved to Pump House for trail run

    Breaking Bread this Sunday 10/29/2017 – See Circle K for details.

    Moleskin – YHC was a little foggy in the brain this morning after staying up way too late watching the World Series.  With that in mind, YHC was happy to make it to the start just in time to work up a sweat and clear the cobwebs.  The Holland Family Chiropractic Success Donut has not made an appearance in a while and the PAX greeted the Success Donut with great enthusiasm.  After flipping and carrying the Success Donut, the Chicken Peckers (I just like saying that) were a great success.  The Chicken Peckers were a suggestion from my gymnast daughters and they were a hit.  (It is amazing to watch gymnasts perform Chicken Peckers without the assistance of a wall.  The original plan for this morning involved an entire segment devoted to Chicken Peckers, but the Carillon walls were fenced off and there just was not enough room for the entire PAX.  The Chicken Peckers will definitely make a return.  Great job by the entire PAX this morning.  Thanks for allowing me the opportunity to lead a great group of men.

    Circle K

  • Weds hill run on trails

    Gents, tomorrow’s hill run has been relocated to the pump house and will commence at 5p.  We will do the buttermilk northbank loop.

    TYA OUT

  • Effort Not Dampened…PAX, Well That Is Another Story

    Five faithful Heartbreak warriors trudged through post-rain slog and mud.  We learned that a little wetness never hurt anyone.  Here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 25 DQ
      • 25 helicopters
    • Mosey to the saturated practice fields for a beast with burpees, LBCs, Carolina drydocks, flutter kicks, merkins and box cutters
    • Mosey to the playground for a series of jerkins – 6,5,4,3,2,1
    • Mosey to the football field benches for 4 quarters – 25 dips, 25 WWII sit-ups, 25 dips, 25 WWII sit-ups
    • Mosey to the Heartbreak hill for 10 uphill sprints
    • COT with YHC taking us out

    YHC knew that it had rained on Monday night, but those fields have no drainage.  Lots of unfamiliar noises as we ran and exercised on the saturated AO.  Thankfully, I did not channel my inner-Viral and call for a tunnel of (sewage) love.  As we learned, a little dampness never hurt anyone.  As for the workout itself, good to see Angus back.  Do not be a stranger brother!  In addition, our departed comrade Toga would be proud.  Toga was the godfather of hill sprints/runs.  Garbage Plate and Seymour annihilated them today.  Strong finish!

    As always, God is good all the time!

    Attila

  • Push yourself because NO ONE else is going to!

    On a balmy Tuesday morning 10 men decided to enter the Gloom of No Toll for a session of pain.

    Here is how it went down:

    COP exercises all x 25 – SSH Merkin, Ticep Push ups, LBC’s, Squats, Don Quiote, Imperial Walker

    Mosey to main field for a session of Field Hockey Ladder Runs

    Each PAX hits the ball Pax sprints to the ball, mosey back then sprint 1/2 the distance, mosey back. If Pax did not increase distance each hit, 5 Burpees. Jville & mr. Roper got longest hits – However it must be noted Mr. Roper did “whiff” the first round!

    X Runs – sprint from corner to corner mosey on short side of the field, then sprint to the next corner.

    Mary – Cross Leg Lifts, Pickle Pounders, Homer to Marge, Superman, Alabama Prom Dates

    Mosey to the flag.

    Recently my oldest 2.0 (F3 Name Styx) was sidelined from her Varsity Field hockey team with a knee injury. Not a Bleeder or Saab style that takes you completely out, but one that just lingered until finally a doctor pulled her and said rest. I think it was 5 or 6 weeks where she did not practice or run. After a few weeks back she turned in a 7 minute 9 sec mile. She inspires me with her tenacity to improve and take a challenging situation and turn it into a positive.

    I say all this because as she was not on the field, she kept saying, Dad you could never do one of our workouts. So as you might know, I like to be challenged. Today’s workout was inspired by her. If I did exactly what she said, we would still be out there!

    Tobit took us out.

  • Soggy Shoes 3 miler

    7 Pax started the day, with a LiFo joining in eventually.  Here is out it all shook out:

    Run a Mile- Head down to the gate and cut up thru Cool Spring.  Circle up at corner of the track

    COP- SSH, Invisible Jump rope, DQ’s, IW’s, then it all went Charlie Foxtrot.  Stick a fork in it.

    THANG

    -11’s:  Start at benches with 1 dip, run across field to other benches for 10 derkins.  You know the rest.

    -Human Steeplechase- starting at one end zone, a pax elbow planks.  Next pax jumps over then elbow planks.  Continue leap frogging until reaching the other end zone.  Return Fudd’s wife and going under pax members to original end zone.

    -Indiginous people back to flag…optional burpees.

    -Wim Hoff breathing for 5 minutes.

    NMS

    So, unlike most mornings at DaVille, YHC had a very detailed plan of attack.  Also unlike most mornings, YHC completely fell on his face during the COP.  Really?!?  Maybe Lab Rat should stick to winging it, because he prides himself on being able to call cadence pretty well.  Two false finishes and some other BS and he threw in the towel.  NO ARM CIRCLES.

    The one mile run was specifically directed at Spit for being on it for this month’s challenge.  Good job, my man!

    The rest of the morning went pretty well, with some beautiful groaning sounds from the pax during human steeplechase!  This is one of Lab Rat’s favorites, and a nice wet morning makes it all the better.  We passed the “fields closed” sign on the way out.  Whoops.

    The breathing was obviously something new, but Lab Rat has been thinking about that for a while.  Not sure how the pax took it, but Lab Rat was high on life and O2 afterwards.  Expect to see it again.

     

    Announcements:

    10/29:   Breaking Bread.  Circle K is Q, he could use a helping hand

    11/11:  Hampton Roads 1 year convergence

    11/12:  CVille men’s health 4 miler

     

    Apology of the week goes out to Hurricane.  It seems that Hurricane was walking the track this morning while recovering from an injury, and YHC tried to EH him during his misguided COP.  OK, not really all that sorry about that, but I miss you, dude.  Come out soon!

     

    Lab Rat apologizes…

    –

  • I love the smell of bacon in the morning. Smells like victory….

    A cool ten rose to claim victory over the Devil’s Pitchfork.  4,5, and 6 mile options were taken with modification.

    Dutch took us out.

    NMS:

    YHC wasn’t as prepared today as hoped.  New prototype route still on the drawing board, woke before 4am thinking I had slept through the run, and left my watch at home.  All small challenges considering the big picture.  Today we did modified routes of the Devil’s Pitchfork which is a great set of hill workouts.  It was extremely dark out there even with the headlights.  TYA even began running up someone’s driveway taking it for his turn.

    Pax continue to impress.  Saab had his speed today and Lugnut finished strong.

    The cafeteria team at the Commons was cranking out the early morning bacon.  A fragrance so strong and powerful, it represented goodness and all the possibilities of the coming day.

    Also of note, Saab’s watch is accurate but a day ahead.  Is this some training strategy of the elite runners?  Perhaps a means to never show up a day late?  Wishful thinking for the upcoming weekend?  Or perhaps just neglect of one’s timepiece?

    Sippy Cup demonstrates another elite runner secret by jogging backwards after his run.  It reminds me of Cameron from Ferris Bueller’s Day Off.  Sippy, I don’t think it will take those miles off your legs like they attempted on the Ferarri in the movie.

    Announcements:

    • Wednesday hill run is not in its usual place or time this week.  5pm departure from Pump House Park for trail runs.
    • Hampton Roads Convergence 11/11
    • C-ville 4-miler on 11/12
    • Turkey Trot on Thanksgiving at UR
    • Bear Creek the first Sunday of December.  Sign up now as it is a small race.

    Time to Taper,

    Lockjaw

  • The Cat’s Meow

    4 Davillians found their way through the fog to make it out to enjoy a great morning for arun.

    This is how it went down!

    ROUTES

    Mudface/No Idea – Head out down the service road though the trails and back up to the front of the school for their 5k run/walk

    Grabber/YHC: Head down the service road, Through the Honey Meadow Estates, cut through to KCD Rd. and headed right down to the lake then back to Atlee HS for a 5 mile run.

    MOLESKIN

    Great morning for a run (or run/walk). The fog didn’t seem to bother the PAX much as we got our normal mileage.

    YHC has decided that he will need need to bring his old Laser Quest guns out next week. Will have to use the back Mudface’s and No Idea’s head lamps as target practice. You can see that bright red light from a mile away!

    Grabber and YHC did have a surprise Shortly after getting onto KCD Rd we noticed an object in the middle of the road. Was it a large rock? Not it was a cat! The cat jump up as so as we ran by it. Luckily no cats were injury i the making of this run today.

    ANNOUNCEMENTS

    • Hampton roads anniversary on the 11th, Cville 4 milers on the 12th.

    SPIT ON THAT!!   

  • Foggy Batteau

    5 strong posted in the foggy gloom of Batteau this morning and here is how it went down..

    COP : SSH’s, IW’s, Helicopters, Windmills, AC’s, Invisible Jump Rope, Flutter Kicks, Rosalita’s , LBC’s.

    Playground : 5 pull ups, 5 decline merkins, 5 incline merkins = 1 Set – repeat 5 times.

    10 Dips – 1- LT. Dans – = 1 set – repeat 5 times.

    Tennis Court : Lunge up and back – suicide – Russian Solder up and Back – suicide – Karaoke up and back – suicide

    Curb Crawl : Bear crawl – incline merkin – crawl bear back decline merkin – up to 10 and back down.

    Triple check : Run around the loop – Box cutters – Squats – repeat 3 times.

    Ring of Fire : 10 merkins while pax planks.

    Moleskin: YHC had a nice slow mossy in the fog to the AO this morning – surprisingly the ole legs felt pretty good even after the 20 miles on the trails on Sunday.. Not much chatter this morning – not surprising on a Monday :). The pax crushed the workout and looked to be in the mood to attack the week ahead – go gettem boys!

    Great job fella’s – always a pleasure to lead – see y’all in the gloom..