Category: Richmond, VA

  • What’s an Invisible Chair?

    YHC was slightly nervous about Q’ing this morning….first 45MOM Q! Preparation for this am came from Exicon, again. YHC arrived and quickly reviewed COP with the hopes of not screwing up THAT part! 0530…time to Mosey!

    Brief 3/4 run around the block and COP on the tennis courts: Russian Soldiers x 15, Copperhead Squats x 15, Imperial Walker x 15, Invisible Jump Rope x 15, Don Quixote x 15, Merkin x 10, Booya Merkin x 10. I think the PAX wanted more Don Quixote’s!! Mosey to The Field. So, the signs, Stay Off The Fields, were noticed during the brief run and Shakedown politely informed YHC too. O well….too bad. YHC had other plans!

    First evolution, The Millenial! Ten exercises were choosen. Each exercise was to be 100 reps. First PAX member to 100 called out and PAX ran across The Field, approx 100m. YHC called out another exercise, reps to 100 with first PAX member to 100 calling out again and running back across The Field! Repeato for 10 exercises and 1000m run! Exercise 1- SSH, 2- Lunges, 3-LBC, 4-Carolina Dry Docks, 5- Mountain Climbers, 6-Flutter Kicks, 7- Arm Circles, 8- Squats, 9- American Hammers….and 10-Burpees! Yes 100 Burpees….Original plan was to do all burpees IC but that did not appear to be feasible! Hardywood-NICE WORK and got the PAX to 90 Burpees. At 90, YHC called IC last 10 Burpees and BAM, The Millenial, done!

    Second Evolution, Three Amigos. Triple up. Each PAX member sits in invisible chair position and together, walk across The Field. Swirly says, “What’s an invisible chair?” YHC immediately thought, this is not going to go as planned. Within 10 seconds of witnessing what was occuring, AUDIBLE!! Epic Fail! Time to Mosey with 12 minutes left…

    At the blacktop, triple check! Chicken Peckers, LBC’s, and Bear Crawl across the blacktop to fence and run back. Approx 2 rounds performed before TYA tells YHC, “It’s 6:14.” TYA had enough? YHC called hells bells and time had expired. Mosey back to the parking lot.

    Number-ama, Name-r-ama. Announcements: CSAUP has list for signup on the Backblast. Inquire with your Nano Region for teams. Breaking Bread-see Rosie for this Sunday! Labrat took us out….Mellencamp would have been proud Labrat! Seriously though, great message and prayer! We all have the opportunity to help someone each day. And with the energy of this group, that is a small price to pay for how blessed we all are!!

    NMS- Hardywood, Super Man shirt was for you. Sloth, loves Chunk!! Goonies never say die!  Yes, Three Amigos was an epic fail but nonetheless, humor was provided again within Flatline’s Q!! Somehow, maybe, Hardywood thinks the CSAUP map, may be phalllic. Splinter, if everyone had heard your next comment, that would have been the title of the backblast, “If your ____ looks like that map, you have a problem.” And yes, the flu shot does not appear to be helping most folks. WASH YOUR HANDS people!! Pops Market, I think, for lunch today-noon! Early arrival helps!

    Great work men and thank you for following the Q! You all inspire me to be a better person!!! Only those who show up understand! Loud and Proud!

    Flatline

  • Cat Burglar Cases Timberwolf

    8 SOJ regulars posted to Timberwolf this morning where it was definitely sunny and 70 in our minds and where the following (or something like it) occurred:

    Mosey toward the entrance to pick up Mr. Roper at the trunk shoe store and complete a lap around the large parking lot, then circle up for COP in the parking lot, which included (all IC):

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks
    • Arm Circles

    THE THANG:

    Lindsay #1 – line up along the edge of the parking lot for a Lindsay.  Starting there, complete 30 box cutters and 10 squat jumps – run across the parking lot to the other side and complete 25 box cutters and 15 squat jumps – repeato back and forth until 10 box cutters and 30 squat jumps.  Al Gore for the Six.

    Timberwolf Love Hill – Partner up and start at the entrance sign.  One partner runs up the hill to the 3rd light pole and back while other partner completes exercises working their way up the hill.  Flapjack and continue until both are up the hill.  Exercises were lunges, polar bears and broad-jump burpees.

    Lindsay #2 – mosey over to the sidewalk edge of the bus loop for the second Lindsay.  This time the exercises were merkins and 2-count Freddie Mercuries.  Wall sit for the Six.

    Chicken Peckers x15 IC

    Light pole Alley – Mosey to the gate/entrance to light pole alley.  PAX runs from light pole to light pole around the back of the school back towards the flag stopping as a group and completing exercises at each light pole (and there were at least 10).  Exercises included:

    • SSHs
    • Mountain Climbers
    • APDs
    • Scorpion Dry Docks
    • Copperhead Squats
    • Ball Dippers
    • Hand-Release Merkins
    • American Hammers
    • Burpees
    • Others?

    Hello DOlly ROF – Hold six inches and complete 10 Hello Dollies when it is your turn.

    Merkin ROF – Start in Al Gore and drop and do 10 merkins then back up to Al Gore when it is your turn.

    4x4s – Complete 10 (or as many as you can until the whistle) 4x4s (drop like a burpee, do 4 merkins and 4 mountain climbers, then pop back up = 1 4×4) OYO.

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

    Announcements:

    • CSAUP – form your teams and log your miles.
    • Breaking Bread this Sunday – Rosie could use a couple more hands.  Reach out to Rosie if you can help out.
    • 10K Training – reach out to Honeydo if you can help out with that.

    NMS:

    The chill in the air was real this morning – actually caught YHC a little off guard.  The mumblechatter was also lively during COP….counting, not so much.  And Lindsay #1 and Timberwolf’s version of Love Hill cut down significantly on the mumblechatter.  Light pole alley has lots of pain potential and was good for keeping the PAX together.

    Great to have Flashdance out to tryout Timberwolf.  Hope to see you back out here on Thursdays brother — and, don’t forget about SOT on Wednesdays if you don’t want to drive to W-Dog….just saying.  Great also to have Manziel back out.

    Way to push through all the reps this morning men.  Great job.  Thanks for following me aimlessly…the sole plan was “no Doras”…Marmaduke killed that horse at SOT.

    Have a great day!ppi

    No more Gumbo for you!

  • Wed Hill/Trail Run

    2 posted Wed Night for the run.

    TYA- North to South  on the trail 7 mile loop !

    Swirly – 2 long loops on the hills  4 miles @ Hillcrest!

    TYA in training for the run in March – you got this brother!

    The rest of us – CSAUP is around the corner and BRR is not far off . Training starts now – come join us….

    See y’all in the gloom….

  • Late Winter Swole-stice

    8 of the Hale and Hearty gathered on and unseasonably warm winter morning to move some iron around. Here is what happened

    COP all IC

    SSH x 15

    Merkin x 10

    Helicopters x 10

    Arm Circles x 10 small, 5 big, reverso

    LBC x 1

    Dont Drop the Soap 30 Minutes

    Hold KB at arms length for as long as you can. When it is dropped run lap and perform excersises

    • Balls to the Wall x 5
    • Stump Merkins x 5
    • KB LBC x 5

    When done begin again

    Add 5 each round

    Mary

    2 hand swings x 30

    Superman x 30

    Boat/Canoe x 15

    Numberama

    Namearama

    YHC took us out

    Announcements

    CSAUP on April 13th.  Get signed up for this.

    Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

    Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

    NMS

    YHC and Chewy rolled up at 5:25 to see that Pick 2 was already there waiting.  The rest of the PAX rolled up with about a time to spare. There was some confusion about the number of LBCs in each round , once that got fixed things went smoothly. Mumblechatter was lite this morning, not sure if that was do to counting or exertion. Im saying exertion.

    Good work Men, thanks for letting me lead

     

  • SOT Dora Day

    6 SOJ Soldiers arose this morning from the Fartsack to take on what SOT had to offer.

    COP –

    SSHs x20

    DQ x 10

    Helicopters x 10

    Merkins x 10

    LBC x 20

    Copperhead Squats x 10

    Arm Circles x 10

    Mosey to front of the School

    Dora Round 1 – Partner Up

    First partner runs bus Loop, Second Partner Exercises ( team completes number of exercises)

    Lt. Dans x 50

    Merkins x 100

    LBCs x 200

    Mosey to back of School

    Dora Round 2 – Partner Up -First partner runs parking lot, Second Partner Exercises ( team completes number of exercises)

    Box Jumps x 100

    Carolina Dry Docks x 150

    SSHs x 200

    Mosey to Side of School

    Lunge to top of Hill

    Mosey to Basketball Courts

    Dora Round 3 – First partner runs length of 4 basketball courts, Second Partner Exercises (team completes number of exercises)

    Hello Dolly x 100

    Monkey Humpers x 150

    Squats x 200

    Mosey to end line

    1 Regular Suicide

    1 Suicide, first line 5 merkins, second line 10 merkins and so on up to 20

    Mosey to Flag

    5 Burpees OYO

    Numberama, Namerama, Rosco took us out.

    Announcements: CSAUP on April 13th.  Get signed up for this.

    Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

    Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

     

    NMS:

    Great morning in the gloom with you boys!  Enjoyed the mumble chatter and jokes pertaining to Rosco’s wardrobe brightness, you can catch him at Midlo Middle directing traffic during the week.  Good to have Beaker back out as well as Bobber representing the Hallsley crew.  Also enjoyed partnering with Gumbo, he knocked out the LBCs in round one, not sure I even had to do 50, strong work dude, way to push!  Also, there was a Wilson sighting, glad to see him out of the fartsack and pushing hard!  Have a great day boys see you in the gloom tomorrow for a Gumbo Q at Timberwolf!

    Marmaduke

     

  • Colorado School of Mimes

    13 warriors rose to greet the dawn of a new day.  As expected the conditions were mentally perfect with a forecast of 70 and sunny.  According to legend it went a little something like this.

    COP: Hand Release Merkin (HRM) IC X 10, HRM right leg up X 10, HRM left leg up X 10

    Flutter kicks IC X 10

    Mark Shitz (flutter kick with arms extended) X 20

    WWII Sit Up IC X 20

    SSH X 10, SSH Left Leg X 10, SSH Right Leg X 10

    Mosey to top of hill

    Noahs Ark 2 X 2:  Partner up.  One partner runs down to bottom of hill and back up.  Other partner completes 2 broad jumps and 2 WWII situps.  Alternate to bottom.

    Bar Crawl: Partner up.  One partner runs to top of hill and back down.  Other partner bear crawls.  Round 1.  Round 2 is the same as round one but with Crawl Bears.  Alternate to top.

    50 by any means necessary:  Mosey to Rusty Cage and partner up. As a team complete 50 pull ups.

    Sippy Showcase: Mosey to amphitheatre and complete ascending incline merkins.  1 on the first step.  2 on the second step.  Etc. to completion.

    Burpee Shuffle

    Mosey back to the flag.

    Namerama, numberama and Swirly led us out.

    Moleskin:  This BB is written with much to be grateful for.  At the top of the list at the time of this writing is laughter. Despite the early mornings and hard work, a smile or joke isn’t too far behind.  This morning, there were lots of laughs to be shared.  Let this be the reminder that of all the accomplishments to strive for, let us not forget how important that fun is.

    Not speaking of laughter, Welcome FNG Marcel Marceau. You absolutely crushed it today! In the entomology of F3 names, this has the makings of a classic.  Jeff introduces himself -> says he’s got kids in college -> says he has a master’s degree from the Colorado School of Mines -> YHC heard Colorado School of “Mimes” -> Bootleg was quick to identify a famous mime “Marcel Marceau” (are there really any others) -> Marcel Marceau.

    News: CSAUP on April 13th.  Get signed up for this.

    Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

    Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

    Be super,

    Hardywood

     

  • You vs. You – literally

    1 guy rolled into the parking lot at 5:15 am ready for a beatdown. Another guy rolled in a few minutes after 5:30 am and went in a different direction. The rainy fun fest went something like this…

    Mosey to the back of the high school to a parking lot.

    COP all IC – 100 SSHs, 50 LBCs, 20 copperhead squats, 15 don quixotes, arm circles, 50 LBCs

    Mosey to the wall

    Donkey Crawl

    • 10 Donkey kicks, bear crawl to the sidewalk, 10 merkins
    • 15 Donkey kicks, bear crawl to the sidewalk, 15 merkins
    • 20 Donkey kicks, bear crawl to the sidewalk, 20 merkins

    Mosey to the field

    Quarter Pounder (thanks to Circle K!) with some LBCs

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

    4 x 4 x 4 x 4’s

    • 20 LBCs
    • Run to the first corner, four 4×4’s, run back to the start, 20 LBCs
    • Run to the first corner, four 4×4’s, run to the second corner, four 4×4’s, run back to the start, 20 LBCs
    • Run to the first corner, four 4×4’s, run to the second corner, four 4×4’s, run to the third corner, four 4x4s, run back to the start, 20 LBCs
    • Run to the first corner, four 4×4’s, run to the second corner, four 4×4’s, run to the third corner, four 4x4s, run to the fourth corner, four 4×4’s, run back to the start, 20 LBCs

    Mosey to the basketball court – 1 suicide (for Circle K)

    Mosey back to the flag… found Lab Rat and heard a report on his workout, YHC took us out.

    NMS

    YHC woke up early without an alarm and was fired up to lead the PAX in a beatdown that would focus on many of YHC’s weakest exercises. YHC arrived in the parking lot at 5:15 am and nobody was there as expected. 5:20 came… 5:25 came… 5:29 came… No one. 5:31 came… and YHC faced a decision… Pack it in and return to the fart sack or ENGAGE in the beatdown. The thrill of attacking this workout solo fueled the fire and off YHC went across the parking lot.

    Lab Rat showed up a few minutes after YHC launched out and went a different direction. He completed a whole different workout on his own and he can report on that in the comments.

    Leading a COP by myself was an odd but comical experience. YHC enjoys SSHs so he opted to go for the full 100 for the first time in many months. Nobody could complain because nobody was there. Calling out the cadence to myself is borderline insane but somehow was fulfilling at the same time.

    Donkey kicks followed by bear crawls destroy YHC. So… YHC decided to do them. YHC is grateful to HoneyDo for pushing him to the edge of splash merlot with this combination over the last few years.

    The most fun came during the 4x4x4x4’s. Cranking four 4×4’s out at four corners of a field produces a ton of pain. The running in between is no joke. This set of exercises truly tested the “You vs. You” mentality. YHC learned more about integrity this morning since nobody was there to see if there was any cheating going on. That actually made for greater accountability for knocking out the exercises without shortcuts.

    The reunion with Lab Rat was a strong ending to the morning. He shared about his run to the track and his pull-ups. He shared about a similar experience about pushing through the exercises fully.

    60+ degrees and rain feels great after the 4 degree mornings of a few weeks ago. We are getting closer to sunny and 70 every day!

    I will break out this carnival of a workout again in the near future at DaVille and I am looking forward to seeing how it goes with a bigger crowd.

    The Carpenter

  • Plan B

    Eight moist, yes I said it, spider runners gathered under the drive through in preparation for a run in the rain.  We waited, and waited and waited until 5:29 when YHC threw out Plan B.

    Route was over the river.  Take the normal route out the south UR entrance, across the shopping center, across the bridge and downriver to various turn around points.  Loop around the half cloverleaf for 4 milers (no takers today).  Turn around at rock falls for 5 milers.   6 milers pulled an audible and turned right just past rattlesnake creek and meander our way up to Cherokee.  Everyone turned around and made it safely back to the start.

    Moleskin
    YHCs streak of impeccable instructions continues.  Today’s route was familiar.  Instructions included go across the bridge and go downriver.  Turn around where you see fit and come back.  Singer looked slightly confused but was working it out in his head and confirmed with:  “if you are coming across the bridge you go left, correct?”.  Correct.  Someone else retorted with “go under the bridge”.  Saab attempted to clarify the instructions by telling everyone to go west which was incorrect.  Whichever your preference, Singer’s, the retorter’s or my original downriver instructions would have been accurate.  West, unfortunately, was inaccurate.

    Great run today.  It was nice to have a headwind at the start so it would follow us home.

    Announcements
    – CSAUP.  Everyone is excited.  Team captains starting to emerge.
    – BRR.  Only hard commits accepted.  See preblast

    Splinter out.

  • You Gotta Find That Boogie Body

    8 warriors rose to greet the dawn of a new day.  As expected, it was 70 and sunny.  According to legend it went a little something like this.

    COP: IC X 30 hand release merkins, X 40 flutter kicks, X 20 SSH Right Leg, X 20 SSH Left Leg

    Mosey to field

    Dora De Los Hermanos: Group up in teams of 4 for three rounds of fun in the sun. Complete as a team the following.

    Round 1: 125 burpees, run across field, balls to the wall, plank

    Round 2:  150 WWII situps, run across field, 6 inches, decline plank

    Round 3: 175 Bobby Hurley (jump squat with slapping the ground each time), Hello Dolly Parton (get into the Hello Dolly position and hold), Blue Balls squat hold.

    Modified 4 Corners:

    Run to corner 1 for 10 burpees, bear crawl back to start

    Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 1 5 burpees, bear crawl back to start.

    Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

    Start at corner 4 with 40 two count flutter kicks, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

    Mosey back to the flag.  Namerama, numberama, YHC took us out.

    Moleskin: Your higher power will keep giving you lessons until you learn them.  If you ever feel like you keep doing the same dumb things, or keep getting stuck then that is on you for not listening very well.  This morning was a great example of focusing on what you can control.  You can’t control the weather.  You can’t control the temperature.  You can’t control the condition of the AO.  You can’t control what time it starts. Unless you are the Q you can’t control what exercises are on the menu.  You can’t control if there was unexpected traffic on the way.

    You can control your perspective, your mind and how you respond.  If you can do those things in adverse circumstances, then you can do them anywhere.

    News: The CSAUP BB is up.

    See Honey Do and Upchuck for info on training with the gentlemen of Healing Place

    See Rosie if you’d like to help with weekend with Breaking Bread this Sunday.

    Be super,

    Hardywood

  • Little Data

    Or is it Small Data?  It was 70 and sunny at Heartbreak Ridge, so YHC expects to see record numbers at the other AOs.

    The THANG: Post next week, and YHC will be happy to Q it again.

    Announcements: Solid VQ by Bootleg yesterday.  Was that computer code in the BB (“++”, “-=”)?