Category: Richmond, VA

  • PRE-Blast: Breaking Bread 8/27 – Help Needed

    PRE-Blast: Breaking Bread 8/27 – Help Needed

    Gents, I have the Q for the upcoming Breaking Bread 2nd/3rd F opportunity on Sunday, August 27 from 5:15 until about 7:30 p.m. at The Daily Planet (180 East Belt Boulevard, Richmond, VA 23234).  We will be preparing and serving dinner to patients recovering from illness or injury or surgery in the Medical Respite Program.

    I’m looking for 3-4 volunteers to attend with me and help out.  Let me know if you plan to bring your 2.0.  They recommend that any 2.0s be at least 10 years old and they ask that we not bring more than 10 people total.

    I will plan the menu and take care of the main protein and would be looking for folks to chip in with bread, salad, dessert, drinks (lemonade or ice tea are the two options the program has given us).

    We will serve the residents, eat with them and then join them for an activity (Bingo or something like that) until 7:30.

    Please respond in the comment or contact me – 804-687-0120 or mgoldman@hunton.com if you are able to help out.

    Thanks!

    Gumbo

  • New AO Timberwolf- Virgin Q- Ghost Flag to Tuckahoe

    Seventeen brave warriors made the trip south to the opening of the new SOJ AO.  With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge!  Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf!

    The Thang-

    COP –

    SSH x 10

    Jump Squats – 10

    Lunge Stretches

    DQ  x 10

    Grab a sand Bag and Mosey

    Tabata Circle on Track-  6 exercises. 20 Seconds on, 10 off, 8 Rounds at each Station

    Station 1 – Medicine Ball Slam

    Station 2 – Sand Bag Shoulder Press

    Station 3 – Sandbag on Shoulders Jump Squats

    Station 4 – Side Hop Burpees

    Station 5 – Overhead Sandbag Triceps

    Station 6 – Merkins

    In Between Sets 1 and 2 – 4 man Tire Flips and 4 Man Tire pull

    In between sets 3 and 4  – Mosey around track with sandbags, each Pax member up and down hill with bag twice

    In between sets 5 and 6 – Plank Variation

    Mosey to Flag – Numberama, Namerama, and Honeymoon took us out!

    Announcements :

    • Reece Strong – See Phonics, Please RSVP to Circle K for Party after
    • Sept 30th Convergence – 6am and 7am
    • Gumbo will pre-blast, He is Q at Breaking bread this month
    • Still Spots open for BRR
    • Can we get Timberwolf added to Q sheet?

    MS –

    With the announcing of the new AO the past few weeks as well as the Ghost Flag up for grabs, Sparky was curious as to how many PAX would show up for his Virgin Q. 17 strong to start at Timberwolf is awesome, great job by all the PAX who showed up to support it!  COP carried a little extra sting to it this morning, and not because the lunge stretches hurt, its because Shakedown took a wasp sting to the arm.  After stomping the wasp to death, Shakedown promptly told us he’s had bad reactions to stings before and we may want to keep an eye on him throughout the morning to make sure he is breathing ok.  He made it through the workout, but nobody’s breathing was fine after the beatdown.  (Shakedown please make sure you comment so we all know you made it home safely).  Tons of mumble chatter on how large the new AO is, everyone enjoyed some of the Old School hits that played during the Tabata rounds, and who knew, with no more CDs being bought these days, Alexa skips sometimes too….Anyway, lastly a huge shout out the Tuckahoe Crew, you guys came strong with clown cars and captured the Ghost Flag!  We look forward to seeing where it shows up next so we can try and grab it back!  Strong Work men, have a great day!

    Marmaduke

     

  • COP???

    Run the perimeter of the Green Acres AO.  Your welcome LabRat (Total distance=3.25 miles according to Spit’s watch.)

    Stopping when YHC wanted and completed some exercises. (Because Wilson says #running sucks)

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

    Announcements – Reesestrong 5K

  • PRE-Blast Puppy Pile 8/19/17

    PRE-Blast Puppy Pile 8/19/17

    The second “Puppy Pile” is set to kick off at 7am this Saturday after Dog Pound. If you aren’t familiar with “Puppy Pound” it is a 2.0 centered workout…so bring your kids and we’ll go for an hour. As of right now, we are doing it the third Saturday of each month, right after Dog Pile. We started it in July and it was a ton of fun…definitely quality time with the 2.0s.

    Unfortunately, I’ve gotta get out of town this Saturday. Can anyone commit to hot potato-ing it from 7-8? I think we are going to have a good crew out there as it was very well received last month.

    If you can take an exercise or two, please post below so we know that there will be someone there to lead the 2.0s through the gloom.

    Thanks,
    MARV

  • Sweatier than TYA

    EF planted the flag, despite opposition from the locals for a damn humid ride on the Roller Coaster.

    THANG

    Start at SF

    Run Hills of varying lengths

    End at SF

    Mileages measured between 4.2 and roughly 5.5 miles.

    Numberama, Nameorama, COT

    MOLESKIN

    As YHC began to plant the flag, an ornery old Hillcrest resident stopped to make sure YHC would not be digging a hole on her precious land.  Keep driving lady.  At one minute past TYA’s 5:30, the PAX took off, Rosie and YHC in one direction, TYA, Shakedown, and Crikey the other.  Rosie and YHC were saved by Cujo’s electric shock collar on their first big loop of the AO.  After a while Rosie took off as Rosie does and crushed the hills.  YHC ran another big loop with Shakedown passing the lone wolf TYA a number of times going the opposite direction.  There was an odd blast of cool air felt by all at one corner of the route, but overall it was nasty hot.  YHC’s shirt post run could rival TYA’s socks any day.  Way to work men.

  • And then there were two

    Two lonely PAX arrived at the predetermined place and time expecting a pack of wolves. Two expected riders were AWOL. The fart sack obviously won this morning.  I have three bikers EH’d and hope we can build our numbers to support this AO.

    We consoled ourselves with a longer and faster than usual ride. We executed the route below and (thanks to Chainsaw’s motor) we maintained an 18+ MPH pace which is good for me on a 25 mile ride.

    Route on Strava: https://www.strava.com/activities/1136304934/overview

    Announcements:

    • Reese Strong 5K – F3 will have a presence there and it is encouraged to make time for this worthy event – http://www.reesestrong.org/
    • This will be a regular thing – Wednesday at 530 at the Milestone Clubhouse. Invite friends to join the fun…
    • I am traveling to CA next week, so we need a volunteer to Q.

  • Democracy

    Three posted for a little kettlebell work on a foggy and humid morning. This is what they did

    COP all IC

    SSH x 15

    APD x 10

    LBC x 10

    Arm Circles x 10 small 5 big (reverso)

    Triple Check x 3

    Sit up Press

    Boat/Canoe

    Waiter carry around the parking lot

    Four Corners

    Lawn Mower x 25 each side

    Waiter carry

    Clean and Press x 25 each side

    Rack carry

    Goblet Squats x 50

    Waiter Carry other arm

    Snatch x 25

    Rack Carry other arm

    Numberama

    Namearama

    Blue Cheese took us out

    NMS

    No one had taken the Q for MANNdate the night before so YHC had called a Hot Potato. Mumble Chatter was about what would be done for each section. Good work done by all

    Thanks for letting me contribute

     

     

  • Different wildlife at SOT

    A sweaty seven slid in to SOT on a damn humid morning. No foxes or birds in the gloom this week, just bears, donkeys, and crabs:

    Mosey to front of school for COP- SSH ), Hand release Merkins, Flutterkicks, Don Qs, Helicopters.

    Mosey to far side of school to find a fresh wall- 4 Rounds of: 20 Donkey Kicks, bear crawl to curb & 5 Merkins.

    Head to Basketball court: 10 Merkins at each of 8 hoops, lunge in between.  Next round: 10 WWII situps, bear crawl between hoops. Audible to only 4 then mosey to track.

    2 sets of Benchwamers: 10 Box Jumps, 15 Derkins, 20 Dips, 25 Benchkicks.

    Finish with Burpee Escalator – EMOM starting with 8 Burpees, all the way up to 12 to make it a round 50 total.

    Back to flag for some Mary, Wilson took us out.

    NMS – Another muggy morning but the SOJ pax made the drive worth it for YHC with ample mumblechatter. When we did hand release Merkins in the COP the Pax knew we were going to get plenty dirty.

    The PAX can blame Gumbo for the ample serving of YHCs favorites of Donkey Kicks, Bear Crawl, and Box Jumps.

    Honeymoon whined about the need for more running for BRR prep. Maybe it had to do with him not having gloves on.

    The Burpee Escalator worked really well in the middle of the soaking wet field. YHC learned that starting at 8 Burpees a minute is perfect. Apparently SOJ pax are not Spinal Tap fans as my Nigel Tufnel joke went over like a lead balloon.

    Good to see Clamshell back out after his recent illness. Also YHC hopes the New Market crew survived the ride home in Honeymoon’s truck.

    Announcements – Ghost Flag will be at the new AO in SOJ tomorrow.

     

     

     

  • Post or Get the Heck Out of the Way

    Eleven of RVA’s finest hit up WDog undaunted by the fartsack or the Family Dollar truck blocking the entrance to the designated shovel flag ground.  Here’s how it went down.

    Mosey to Carillon Field

    Field Tracer (Side shuffle L, Straight ahead, Side Shuffle R, Backward)

    COP (IC)

    • SSH
    • Arm Circles
    • Copperhead Squats
    • Merkins
    • Flutter Kicks
    • Smurf Jacks

    Carillon 11s

    • 1 Merkin / Run Up, 10 WWIIs, Lunge Across top, Run Down
    • 2 Merkins/ Run Up, 9 WWIIs, Lunge Across, Run Down….

    Dora Touch-A-Tree (4, 5, 6….)

    • 100 Donkey Kicks
    • 200 Monkey Humpers
    • 300 LBCs

    Mosey to Rusty Cage

    • Partner 1 10 Pullups or 25 Merkins
    • Partner 2 Sandbag Six Inches (Feet at 6 inches, Sandbag overhead at six inches alternating with presses)
    • Repeato, Repeato

    Mosey to Circle for Ring of Fire

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived just past 0500 to find the AO was only partially secured.  There was someone sleeping in a car and a big Family Dollar truck blocking the road.  YHC assumes Swirly told the driver to post or get the hell off the AO by 0530.  As the PAX was ready to depart the SF, the truck was gone.  TYA requested a route this morning that included the little blue stations along the way.  YHC can’t confirm if TYA had to stop.  Mumblechatter was plentiful this AM, but the only thing that sticks out to YHC was someone talking about toenails that look like pickles.  The PAX was complementary of YHC’s Smurf Jacks.  YHC appreciates, but Opus is the king and one true Smurf.  Nice to have Clavin back suffering through the humidity and a pleasure to meet Dexter and Wojo for the first time.  In the Lab Rat tradition, YHC apologizes to Saab for the many knee bending exercises.  Despite no stops at Bleeder’s pool, the PAX was drenched by the end, hopefully a good sign.  Thanks for allowing YHC to lead.

    ANNOUNCEMENTS

    ReeseStrong 5k (many ways to participate)

    Convergence

  • Pre-blast “Ghost Flag” (SOJ)

    Thursday 8/17 come and try to get the GHOST FLAG from Timberwolf the new AO!

    We are sure to bring the pain, will anyone sign up or F3 up for the flag……..??