Category: Richmond, VA

  • Winter is Over, Can I Get an Amen!

    Six mighty and mentally sound warriors opted to skip the CSAUP and embrace the Gridiron pain, and here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 20 FM
      • 20 2x Flutter Kicks
      • 10 8-count BB
      • 25 helicopters
    • Mosey to the picnic tables for series of dips and step-ups
      • 20 dips
      • 20 right leg step-ups
      • 20 dips
      • 20 left leg step-ups
      • 20 dips
    • 10 burpees
    • Mosey to the bleachers
      • 20 bench kicks
      • 20 decline merkins
      • 20 bench kicks
      • 20 decline merkins
      • 20 bench kicks
    • 10 burpees
    • Mosey to the softball fields for a modified arch loader where do an exercise from RF to CF, run to LF, perform 20 WWII sit-ups, then run to RF line
      • Bear crawls
      • Crab walks
      • Bunny hops
      • High skips
      • Crawl bears
      • Karaoke
      • Lung Walk
      • Bear crawl
    • 10 burpees
    • Mosey to the front of the school for triple check with LBC, APD and run
    • COT with YHC taking us out

    The weather was perfect this morning.  After weeks of suffering in the cold, conditions were ideal.  Solid day of work by the PAX.  Good to have Cecil and Earthworm back in the fold.  Solid work from Chum Bucket and ByProduct on ground and pound workout.    White Deer plowed through the bear crawls as if it were a more natural way for him to travel.

    God speed to all those recovering from the CUSAP this weekend.

    God is good all the time!

    Attila

  • Happy Birthdays!

    Ten souls rejected the fartsack and showed up to work and welcome the weekend.  It went down like this:

    COP, IC, 8 reps for all

    Merkins         SSH          LBC’s       Plank Jacks

    Mountain Climbers    Imperial Walkers      Freddie Mercury’s    Don Quixote’s

    Mosey to the corner of the parking lot, ready for 4 Corners.

    1st corner, 50 Jump Squats, sprint to 2nd corner, 50 LBC’s, lunge to 3rd corner, 50 American Hammers, sprint to 4th Corner, 50 split jacks, lunge to start, then do it all over again.

    Mosey to side of church for 11’s.  Curb to curb, flutter kick for 8 seconds (counts as 1), hold 6 inches for 8 seconds (counts as 1).  Either lunge, bear crawl or crab walk between curbs.

    Mosey to the flag, COT, numberama, namerama, YHC took us out

    NMS

    YHC’s daughter turned 8 yesterday, and Thomas Jefferson would have been 275 today, so YHC honored both with the count.  8 exercises for COP, 11’s work for 8 seconds, 2 circuits of 4 corners, and the total number of reps is 275.  I fudged the math to make it work, counting the 11’s as 11.  The PAX was in fine form today, and Chowdah paced us all through the 4 corners, while Opus proved he can bear crawl faster than most PAX can lunge.  I think we need to have a bear crawl race between Opus and The Carpenter!  Not a lot of mumblechatter today, but YHC thinks Emoji and Yardsale talked through all of it.  BB and LP killed it today, and BB even sprinted all out to the flag.  After finishing this Q, YHC realizes that leading 3 AO’s the week of his daughter’s birthday was probably not wise, but well worth it, and that not all ideas conceived at 11:00 at night work well at 5:30 the next morning.

    As usual, I have No Idea what I’m doing.

  • What’s Her Middle Name?

    7 sort of “tapering” runner showed up for YHC’s RAMM VQ.

    This is how it went down:

    ROUTES

    ALL PAX: Head east on Grove, Left onto Malvern, Right onto Moument

    4 Milers: Right onto Boulevard, Right onto Grove

    5 Miler (YHC solo): Right onto N Meadow, Right onto Grove

    6 Milers – No shows

    MOLESKIN

    Knowing that must of the PAX would be taking today off with CSAUP this evening, YHC took this Q weeks ago since he is still training for the Colonial 200. As part of his training, this the would be the first run of three over the next 28ish hours. Leg 2: See you fellas at the MANNDate tonight. Leg 3: monument 10k

    YHC asking if anyone was “tapering” and needed a 3 mile route. Swirly quickly responded; “Nope we are Men!”. YHC should have know better to ask

    Circle K had planned a 7.5 miles this morning but got up late. Glad to still have you out this morning brother.

    Bleeder had to make a “stop” at the Woodfin building. This started a start who conversation on different slings used to describe this action. Including Swirly sharing “Dropping the Browns off at the Super Bowl”. Good laughs enjoyed by all

    Two Can shared he is currently training for PT testing coming up next month. This somehow lead down the road to him sharing his daughter’s name which has two first names. TYA asked “What’s her middle Name?” and Two Can replied “That is her name, there is no middle name”. As must things go, you had to be there to enjoy it.

    ANNOUNCEMENTS  

    Good luck to everyone running in the CSAUP tonight and tomorrow morning!

    SPIT ON THAT!!

  • Threesome

    Johnsonville accepted the hot potato Q and YHC serves as his scribe.  We were joined by the bag of hot air known as White Deer, and here is what transpired:

    • COP
      • 50 SSH
      • 15 IW
      • 15 DQ
      • 15 Hillbillies
      • 10 2x merkins
    • Mosey to bus loop for a series of Triple Plays, aka triple checks
      • #1 – KB presses, weighted lunges, wall sit
      • #2 – skull crushers, rotating wall planks, curb crawl with 5 merkins
      • #3 – lawnmower pulls (left and right), KB swings
      • #4 – sit-n-presses, American hammers, run
    • Mosey to the parking lot for 15 box cutters and 15 APDs
    • COT with YHC taking us out

    A faithful PAX enjoyed the fellowship.  Lots of soreness beforehand.  KBs will only exacerbate that issue.  Good luck to those doing the CSUAP.   You are a special breed.

    God is good all the time!

    Attila

     

  • Offshore is accepting 3 different types of fluid donations

    20 strong attacked Mary this morning and here is how we rolled..

    Warm up : SSH’s, Helicopters, Windmills, IW’s, Merkins, Flutter Kicks, LBC’s, Burppees

    Ring of Fire : pax hold plank while doing 5 pull ups

    Partner Dips : 3 sets of 15 partner dips partner holds feet.

    Triple Check : Run the perimeter of the black top – LT Dan’s – Captain Thor’s

    Polarbears – Donkey Kicks – bear crawl every 5 steps do a merkin to the fence at the fence 10 donkey kicks run back to start and plank – repeat.

    Curb crawls : curb crawl dips ladder up to 10 and back down

    Burpee Shuffle : jog in place each pax member calls out burpee one at a time all the way around the circle.

    6 inches – boom..

    The scoop: YHC was glad to see such a strong crowd this morning – way to represent dudes..

    It seemed at the start some of the pax was still half a sleep – so YHC had to get that straight quickly. No half assin at a Swirly Q – you approach the workout like it’s your last chance to make the team – you give it your all – it’s not abut being first or the best – it’s about doing your best! TYA texted YHC this morning saying he was not gonna make it – was up in the night with some recurring stomach issues – but 10 min later he pulled up to Mary – parked and got in big blue – YHC said hey you good dude – TYA says yeah I realized I was making up  excuses and F&%$#@ that – no excuses baby – Yep you damn right  that brought a tear to YHC’s eyes – F&*%$# love it dude – that action says it all TYA!

    Some of the pax might have thought that YHC was grumpy this morning – but  not at all YHC  was just ready to work – and work we did along with some great laughs. Handshake took a spill on the triple check hope you recover fast dude – rub some dirt on it walk it off take an advil – whatever you gotta do man..  Viral was not about to get caught on his last run of the triple check Hardywood called out to him and Viral turned on the burners – way to push Viral – never seen you run like that – wow !

    Lot’s of grunts and moans during polar bears and curb crawls but nothing like the sounds of moaning during 6 inches after a burppe shuffle – music to YHC’s ears…. Great job guys – thanks for letting me lead this morning.

    CSAUP – It’s here – let the fun begin – get there tomorrow no later than 6:45.

    Healing place – Slurpee is the Q on the next one please see him to assist .

    Ok as the title of the BB says – Offshore is in need of fluids – never has anything like this been said in the COT but hey it’s a COT so it’s a safe place 🙂 After all the laughter it turns out this is actually a  real thing  – Offshore  is leading a study –  the city  crime investigators need to practice discovering different fluids at crime scenes  – so if you want o give blood – piss in a cup –  Cuff the Governor  – Shake Hands with the Mayor – Slap little Johnny behind the ears – box the clown – choke the chicken- sling the snot – or whatever other middle school boy term you can think of 🙂  See Offshore – he will gladly accept your donation. Phonics  said he was all in until he heard you had to give blood – that was a deal breaker 🙂 hilarious …

    Viral took us out – well said Viral – hard to be serious after Offshore’s words – I think Hardywood is still shaking from laughter 🙂

    See y’all in the gloom…

  • Tapering at Timberwolf

    As YHC broke free from the sack this morning and drove to Timberwolf, I was 90% sure it would be a solo workout so thoughts ran through my head of just running a portion of my CSAUP leg and calling it a morning, but as I pulled into the AO, the familiar sight of Rosie’s Pathfinder changed the plans.  Instead a two man tapering beatdown was on tap…let’s get down to it.

    Slow mosey around the front parking lot in case of any LIFOs and then, seeing none, head over to bus parking lot for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • LBCs
    • Flutter Kicks

    THE THANG

    Lightpost 11s –

    • Round 1 – starting at the first lightpost with 1 merkin and 10 jumpsquats, run to next lightpost for 2 and 9….and so on.
    • Round 2 – exercises were 2-ct mountain climbers and LBCs

    Timber-Love Hill – from the entrance, 1 man runs up the hill and back, the other exercises, flapjack working your way up the hill.  Exercises were Lunges, broad-jump burpees and Russian Soldiers

    Lazy Dora – Mosey to benches in front of the school for Lazy Doras.  1 PAX performs 25 Dips while the other PAX holds a solid plank – 2x through. Same for incline merkins 2x through.  Same for SSHs 2x through.

    The ALLEY – Mosey around to the back of the school for the gauntlet of lightpost alley – stop at each lightpost for dealer’s choice exercise, including 50 IC Freddie Mercuries and several other ab exercises and a variety of merkin exercises.

    ROF (Line of Fire?) 4 rounds – round 1 = 10 Merkins; round 2 = 10 2-ct mountain climbers; round 3 = 10 scorpion dry docks; round 4 = 20 SSHs.  PAX not exercising was in plank or Al Gore after SSHs.

    2 MOM, including Rocky Balboas and Homer to Marge.

    COT, COR, NOR…off about our day.

    No announcements.

    Study your routes and sync your internal schedules…it’s almost game time!

    No More Gumbo For You!

  • Lucky and Smart

    4 warriors braved the not too cold temps to hoist iron and insult each other.  It went down like this—

    COP

    20 Freddie Mercurys     15 SSH       20 arm circles (small, big, reverso)

    15 Don Quixotes         20 LBC’s       15 Helicopters

    Mosey to bus loop/parking lot (this sparked first debate)

    4 times around the loop stopping 4 times each lap, adding an exercise until you hit 8, then decreasing by one until you ran out.  The exercises were:  8 lunges, 7 halos, 6 lawnmowers, 5 KB swings, 4 overhead press, 3 goblet squats with a curl at the bottom, 2 snatches and 1 tricep press

    Mosey to SF

    10 sit up  presses    10 boat canoes (Chewy style)     10 good mornings    10 those things on the curb

    10 around the worlds       10 something else       Hold KB out until you can’t

    COT, numberama, namerama, YHC took us out

    NMS

    YHC rolled up to find Mudface and Opus waiting, and Spit pulled in while the SF was being planted.  Mumblechatter started immediately, and Mudface was in fine form today, no one was spared.  Unfortunately at the time of this report YHC is so tired none of the insults/truths/smart ass observations are coming to mind.  Spit had to leave early and missed the final round by the SF, but led the PAX the rest of the way.  During COP everyone had a turn imitating Emoji’s counting style to the point YHC had to keep his own count.  Come back soon, Emoji, we need just one of you!

    As usual, I have no idea what I’m doing.

    No Idea

  • Frogger

    7 stallions converged today to log some miles in a manner that is both 2.0 friendly and conducive to a great taper.

    Multiple Route Options:

    • Run the hill loop
    • Oak to Grove and do the Albemarle/Lexington loop and back for 1.5
    • Oak to Harlan, cross Patterson to Park, right on Park and a left on Spokane to Wythe,  Wythe to Westmoreland to Grove and back on Oak for just over 3 miles

    YHC took us out.

    It was great spring weather for a run.  There was reminiscing of the oppressive summer heat and some of our wildlife encounters running that loop (beers on TYA’s patio when a racoon appeared).  Some good conversation afterwards.

    It turns out the name “Toro” is already claimed by Labrat’s 2.0.  Kubota’s 2.0 was flexible enough to support a name change to another product in competition with a John Deere.

    Smooth tapering to all with 48 hours to go ’til show time.  See you on the roads this Friday night.

    Lockjaw

  • Is that you Paul Bunyan?

    5 PAX showed up in the gloom at Source of Truth for a lumberjack style workout in the chilly air.

    THE THANG:

    Warm up:

    SSH, The Hillbilly -> Yeehaw!, Cherry / Cotton Pickers, ‘Murcans

    Mosey to the track with some coupons (in this case 4 fresh hewn logs with notches for hand holds even crooked ones Wilson, a sledgehammer and focus mitts)

    2 laps around the track OYO

    Circuit (with logs, hammer and truck tires); 45 seconds at each station for Military Press, Curls for the girls, one arm rows, skull crushers, tire flip, and hitting a tire with the sledgehammer (thanks to Moonshine for demonstrating proper technique) 2x through then one lap around the track OYO 1 more time through the circuit followed by some Focus Mitt training (serious fun! no wonder boxers have cannonball shoulders) Then one more time through the circuit and mosey back to the flag for 25 LBCs and the end.

    COR, NOR, announcements, “By this we know that we know Him, if we keep his commandments” 1John 2:3

  • Masonry 101 at WDOG

    16 aspiring Brick Masons took on WDOG this morning to perfect their skills at the art of Masonry.  As soon as conditions became 70 and sunny at 5:30am, YHC’s tailgate was dropped and coupons were acquired.  Let’s Mosey!

    Mosey around to the far end of the Carillon field for:

    COP w/ coupons!  All in cadence

    Arm Circles  x 5 big/5 small forward/backward

    Helicopters x 10

    DQ’s x 10

    Russian Soldiers x 10

    Copperhead Squats x 10

    Hand Release Merkins (HRM’s) x 10

    Place coupons down on ground to give them a rest.

     

    Mosey to Amphitheater for:

    Escalating Incline Merkins

    1 on first step, 2 on second step, increase by one all the way to 18 on top step.

    De-escalating Dips

    18 on top step, 17 on next step, decrease by one all the way to the bottom.

     

    Mosey back to Carillon field and reacquire your pair of coupons for:

    The BEAST with coupons in hands

    6 Rounds, 6 BIG CONES, 6 exercises at each cone.  Plank up in between rounds to wait for the Six.

    Round 1: WW2’s

    Round 2: Scorpion Dry Docks

    Round 3: V-Ups

    Round 4: Dive Bombers

    Round 5: Capt. Thors

    Round 6: Diamond Merkins

     

    Mosey back to Shovel Flag for:

    COT, Numberama, Namearama and YHC took us out.

     

    Announcements:

    CSAUP is upon us.  Think about tapering, sleep schedule, etc, etc.

    Slurpee has Breaking Bread next Sunday, April 22nd.  YHC is helping, but we need at least one more, please.

    2.0 friendly Roller Coaster this evening at the top of Hillcrest at 5:30pm.

    Please keep Lab Rat’s father in your prayers!!

     

    NMS:

    Since CSAUP is upon us, YHC thought it would be a good idea to change things up a little and rest the lower body and concentrate on the upper body.  To make things more interesting and somewhat fun, YHC decided to incorporate coupons into most of the workout.  YHC had planned some Rusty Cage fun, but time ran out.  Maybe next time!

    There was much mumblechatter from Lab Rat and from a (sans gloves) TYA.  During the Beast, YHC overhead a couple PAX trying to decide whether a certain number was still considered a prime number.  Not sure what that was all about.  Whoever was running the Beast right by the cones was absolutely “killing it”!  Correct YHC if YHC is wrong, but YHC thinks it was Circle K.  YHC was trying to keep up with him to no avail!

    YHC also heard some discussion about Hardywood’s new group of Groupies at No Toll.  YHC did not get a chance to get the details, but  YHC is sure that it was a funny story!

    YHC could hear one or two of the PAX hitting their coupons together throughout the morning trying to play a tune.

    YHC would like to let TYA know that the bricks are available for his next project or for repairs to MARV’s house.

    Way to work this morning gentlemen!  That was impressive!

    YHC will see some of you this evening and the rest of you at CSAUP!

    “Time to taper” -Lockjaw

    Have a great Wednesday all!!

    Kubota