Category: Richmond, VA

  • 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!

  • 4x4x4x4 almost…

    10 fighters stormed the Atlee High School parking lot to launch into some wackiness that went something like this…

    Mosey to parking lot on the other side of the school.

    COP – All IC – 50 SSHs, 50 LBCs, 20 merkins, 20 imperial walkers, 20 copperhead squats, 10 helicopters, 10 don quixotes, arm circles

    Mosey to the wall of the school.

    • 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back to the wall
    • 10 donkey kicks, bear crawl to the side walk, 10 merkins, run back to the wall
    • 15 donkey kicks, bear crawl to the side walk, 15 merkins, run back to the wall
    • 20 donkey kicks, bear crawl to the side walk, 20 merkins, run back to the wall

    Mosey to the field

    Quarter Pounders with LBCs (modified)

    • Run 25 yards, 25 merkins, run backward to the start, 25 LBCs
    • Run 50 yards, 50 squats, run backward to the start, 25 LBCs
    • Run 75 yards, 75 two count mountain climbers, run backward to the start, 25 LBCs
    • Run 100 yards, 100 LBCs, run backward to the start, 25 LBCs

    4x4x4x4’s (almost)

    • Run to the first corner, do four 4×4’s, run back to the start
    • Run to the first corner, do four 4×4’s, run to the second corner, do four 4×4’s, run back to the start
    • Run to the first corner, do four 4×4’s, run to the second corner, do four 4×4’s, run to the third corner, do four 4×4’s, run back to the start
    • Ran out of time… do LBCs until everyone returned to the start

    Mosey to the flag, 1 SSH IC…

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Breaking Bread – c’mon, someone step up and lead it this month
    • EH guys as the weather begins to warm up

    NMS

    YHC wasn’t sure what to expect since the last time he Q’d this workout nobody showed up. The PAX did not disappoint as the cars piled into the parking lot. Emoji and Kit Kat barely made it. Emoji’s car almost slammed into Lab Rat’s truck which brought out all kinds of commentary from Lab Rat like, “if he hit my truck then estrogen would have poured out his…”

    YHC let Opus know that he inspired the first section of the workout. Opus likes to follow in the footsteps of HoneyDo and hand out Donkey Kicks for fun. The PAX lit those up with the bear crawls and merkins with minimal mumble chatter.

    The Quarter Pounders were not pure ones in the sense that we did not repeat the exercise at each 25, 50, 75 yard lines. Lab Rat brought this to YHC’s attention when he said something like, “Wait, aren’t we supposed to be repeating the exercises.” This has been noted and will be modified the next time the Quarter Pounders are called upon to dish out some pain…

    The 4x4x4x4’s seemed to do the trick and push the PAX on multiple levels. The ground was slippery and required some creativity to avoid digging a massive hole during each 4×4. YHC did not account for the full length of time that was required but that will go into the lessons learned for the future.

    It was great to see Pincher back with the PAX after many months away. It is always a family reunion when someone rejoins the PAX after some time away.

    It was another glorious morning in the gloom!

    The Carpenter

  • Tiny Brass Balls….

    YHC showed up extra early this am to get a lay of the land. First Q for Heartbreak Ridge. Big AO so with time to spare, YHC formulated his workout for a West End PAX inbound. YHC parked near the buses and waited to see the appropriate place to park…..ah, Offshore was first and YHC moved accordingly. Closer to the track, mid parking lot. 6 regular West End gents and 1 SOJ regular posted and this is how it went down. 0530…Time to Mosey. One warm up lap around the parking lot.

    COP- Invisible Jump Rope x 15, Copperhead Squats x 15, Don Quixote x 10, Imperial Walker x 15, Flutter Kicks x 15, LBC x 15, Merkin x 10. Time to Mosey..

    YHC forgot how big Quicassin Middle School parking lot is. So….Ascending Four Corners followed by Descending Four Corners. First corner, x 10 merkins, mosey to second corner x 20 squats, x10 merkins and mosey to third Corner x 30 mountain climbers, x 20 squats, x 10 merkins and mosey to the fourth Corner x 40 SSH, x 30 mountain climbers, x 20 squats, x 10 merkins. Repeat fourth corner workout and time to descend. Third Corner x 30 mountain climbers, x 20 squats, x 10 merkins and mosey to second corner, x 20 squats, x 10 merkins. Mosey back to first corner, x 10 merkins.

    Mosey to the track. Burpee Mile. 12 burpees and run one lap. Repeat 4 times. 48 burpees and one mile, done!

    YHC actually listened to the PAX this am when all 6 appeared hesitant to step onto the football field. YHC wanted to show West End PAX, The Lawn Service. So quick silent audible….triple check. YHC was solo but 2 groups. Run 100 yards, derkins, and dips. Quick work, gents. And with time to spare…..what to do?

    Mosey to the concession stand…..BTW. Approx 2 minutes…BTW for as long as possible. One small break. All PAX members crushed a 30 second count down! Time expired. Mosey back to the parking lot.

    Number-ama, Name-r-ama, Announcements: BRR group is forming. CSAUP for appropriate Nano Region. Honeydo and Upchuck are assisting The Healing Place and their Monument 10k training team. 0730 on Saturday, close to Dogpile. This Saturday, 2 mile run.

    Honeydo took us out!

    NMS- Not that far a drive from SOJ and awesome AO. Ronnie asked the Q if he was wearing brass balls? Ronnie kept hearing metal clacking sound from YHC. YHC told Ronnie the clacking sound was from YHC gloves-clasp to attach together and hook on a ruck-YHC gloves issued fall of 1994 by Army ROTC department at The Institute! Who would have thought 20 years later, still in use! YHC told Ronnie, yea right now I have tiny brass balls!  Mumblechatter kinda light but YHC did hear about Offshore being a character witness. God Bless all educators in this world! Good to see Garbage Plate and Ronnie this am……miss seeing them at Dogpile! Honeydo, Thank you for shovel flag!! Attila-nice to finally meet you! Offshore-pleasure as always! Mr. Holland-solid workout and thanks for AO name explanation!

    Thank you for following almost all of the workout!! Great to start the am at Heartbreak Ridge. Only those who show up understand! Have a super day!

    Loud and Proud!

    Flatline

     

  • Big Blue…A Sight for Sore Eyes

    YHC pulled into the AO and spotted Big Blue and Rosie’s Pathfinder…finally, after two solo workouts (at least at the start), today there would be fellowship in the gloom.  Who am I kidding, its NoToll – other cars rolled in as 0530 approached, including a visitor from Hickory, NC (welcome back Tater Hole) and a clown-less clowncar from New Market (huh?).  The watch struck 0530 and, as Flatline would say, BOOM –

    Mosey to the back parking lot for COP, all IC including:

    • SSHs
    • DQs
    • Copperhead Squats
    • Imperial Walkers
    • Merkins
    • LBCs
    • Flutter Kicks
    • Arm Circles

    THE THANG:

    Evolution of the Burpee

    Part I – Gather in the front corner of the parking lot as Corner 1 – perform 10 merkins, run to corner 2, perform 10 2-count mountain climbers, run to corner 3, perform 10 Bobby Hurley-style jump squats, run to corner 4, perform 10 Burpees, run to corner 1 and plank-o-rama for the SIX

    Part II – those who were at 45MOM last week, knew this was coming – repeato with each exercise x20 – GO!

    Bench-work Dora

    Mosey to the pavilion and partner up.  One partner runs across the field and back while the other performs exercises.  Together, add up to the following:  50 box jumps or step-ups; 100 Derkins; 200 Dips

    Field Work

    Find a new partner and start with 25 PLTs each in front of the pavilion, then wheelbarrow across the field to the other side (either one guy goes all the way or switch as needed — Swirly KILLED it all the way across).  At the other side, 25 more PLTs each and then wheelbarrow back across (YHC almost spilled merlot — is that a bonus or a penalty if you do it to yourself??)

    APDs as a PAX to catch our breathe

    Court Work and MARY

    Mosey back to the basketball court and line up on the fence.  20 Donkey-Kicks OYO, then Bearcrawl across the first court to the middle area and perform 20 box cutters, then bearcrawl back to the fence.

    Freddie Mercury ROF – circle up and hold six inches (4.5 for Mr. Roper), when it is your turn, complete 10 2-count Freddie Mercuries.

    Hello Dollies IC

    American Hammers IC

    Plank/Merkin ROF  with flare

    1 minute of Superman – Hardywood killed the 80’s style background echo.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    NMS:

    It was brisk this morning but we got warmed up with the Evolution of the Burpee.  Not too much mumblechatter and NONE immediately after the wheelbarrows – damn that hurt.  YHC was gasping for air and nearly plowed the field with is face a couple times.  Way to push through fellas.  Thanks for letting me lead today.  I am always honored to lead such a fine group of men.

    Tater Hole – thanks for joining us.  Much respect for killing it today.  You are welcome in F3RVA any time and we hope to see you back soon.

    Own the day men!

    No more Gumbo for you!

  • Spies Like Us

    One canine with her thirteen bipeds launched promptly at 530 for a jaunt over the river and through the woods.

    All runners departed using the secret Batcave exit, crossing the shopping center and over the bridge.  Continue up Huguenot Road to the appropriate right turns:

    4s – Old Spring to Southhampton to Riverside

    5s – Cherokee to Hickory to Riverside

    6s – Chippenham to Hickory to Riverside

    Back across the bridge and enter the Batcave to return to the VSF.

    Bleeder took us out.

    Great numbers today. With more growth, we are going to need to leverage an ancillary parking lot.  After a very brief (and question free) overview of the route, we were off.

    It was great running with BT and EF complete with a strong finish.  Once again, Kenya makes herself known as you hear the dog tag jingle informing you that you are about to be overtaken.  Saab, Sippy, and Dutch were lightning on the return Batcave.  It was good to see Taxi Cab come out for a second week in a row.  Way to keep it up!  Likewise, its good to see Bleeder, the one armed bandit, back with the Pax.  There was some resemblance to Chevy Chase in Spies Like Us with the jacket….

    Announcements:

    •  6 milers who felt cheated with a 5.85 mile route will receive compensation on Friday’s run.
    • CSAUP approaches! – Join a team or start your own.

    Time to Taper,

    Lockjaw

  • Let’s Keep Goin’

    Eight or so (miss anyone?) stallions and one filly took on the light chill for the latest version of Sunday Funday.

    No one signed up for the Q, so off the group went…before realizing that there was no route set…”Let’s do North Bank, then New Bridge, then South Bank.”  Route set.

    About halfway through the North Bank trail, there was a movement to keep going past the New Bridge.  YHC arm twisted folks into doing the pipeline (or at least heading that way).  That turned into going all the way to 14th Street (Bootleg thought better of following .  Before long, we were halfway to Williamsburg (or, at least on the floodwall).  From the floodwall, the route returned to equilibrium…back to the VSF.

    TYA launched ahead of the PAX for a Patriots-themed, FOLI (First out, last in) run…red bandana, red Patriots gloves, etc.  Way to nail 20 miles, my friend.

    NMS:

    The PAX started out quite talkative as has become the norm on Sunday mornings…good chatter all around.

    Nice to see Sally continues to dominate her Sunday runs.  Talk about enthusiasm.  While the rest of the PAX is shaking off Saturday night, she’s ready for anything.  YHC worries about what might happen the first Sunday Offshore decides to fart-sack it.  Sally will likely be at the door ready to go, leash in hand.

    Hardywood led the fast group through much of the run today.  YHC was far enough back to miss most of the chatter, but is sure, really sure, he heard Hardywood enthusiastically fawning over the models in the Pottery Barn catalog.  YHC swears (well, almost) to have heard something like…”Have you seen the desk lamps on that chest of drawers?”  Truth.

    YHC thanks Shakedown for joining him for most of the run.  Good to catch up, brother.  Thanks for the company.  Been too long.

    UpChuck spits the bit.

  • Ice?? I don’t see any icEEEE!

    YHC and Mudface showed up to run, ended up with a vigorous walk, as about 1 minute into the warmup both of us almost became one with the asphalt.  After this was repeated several times, even YHC took the hint and slowed down and by unanimous vote it was decided the run was going to be a walk.

    We did see two other runners out, and Mudface warned them of the treacherous footing.  Given our pace, mumblechatter was heard throughout, ranging from the Eagles victory (E-A-G-L-E-S!!!!) to our kids questionable choices (they’re smart, we’re sure of it!).  All told we still managed about 3 miles.