Category: Richmond, VA

  • RunTrey Off the books 5 miler

    3 HIM met at the Alamo to go for a little before sunrise jog around the treyborhood. 4th HIM upon fart sacking met the cohort mid way through the endeavor. He was dressed in all white and appeared out of the morning mist. It was like Gandalf the white in lord of the rings. Quite the sight. The PAX pressed on completing 5 miles. The Q might have gone over the standard 45 minute time limit, but as his wife tells him it’s always better to last a little longer than required than not long enough. Overall great run. More Runtreys to be had in the future. COT and prayers for anyone dealing with loss/ grief, and swoops son’s broken leg.

  • Flo State

    Twelve of Short Pump and Goochland’s greatest were in the zone, or at least tried to be, this Wednesday morning.

    We ran to a closed Wells Fargo for warmups. We only go when closed so they don’t open accounts for us without permission. Warmups included Helicopters, Ukrainian Soldiers, Imperial Walkers, DQ and Merkins. We then continued West searching for that flo state.

    Soon we were at the Progressive building and did a triple check of Flutters, Lieutenant Dans and the timer/runner doing ten Outlaws at the next light poll and running back. Everyone went with the FLO.

    We then ran, no yogging was involved, to the new 7-11. Its not open yet so we used the Slurpee drive-through lanes to do 7 HRM and 11 WW2s and then 7 WW2s and 11 HRMs.

    We then ran to the Nissan dealership and did a burpee at every white car–something like 15 total and headed home. We did a bus loop lap to get us to 3 miles and then a little Mary to end it.

    Announcements: Charlotte’s Lake Anna tree house is coming to life this weekend. Pictures coming soon. Lunch next Tuesday at Joey’s hotdogs at noon. The Bridge on 10/25.

    Thanks for letting me lead.

  • Don’t wet the bed

    4 men posted today for a kb complex workout.

    COP – various warmups

    KB Complex – combo exercises targeting multiple muscle groups

    Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.

    Complex 2 -thrusters, jump rope as timer

    Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.

    Some GRAMS to close out

    Numbers, names, Corned Beef took us out.

  • Pull Ups are Back!

    4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.

  • Thunderstruck by a Total Eclipse of the Heart before it was Raining Tacos

    5 Bermuda Boys came to Goyne Park to enjoy a Cindy, EMOM timer free, Non Iron PAX workout! However, if anyone thought it going to be a Broga Session, they would be sorely mistaken. The temps were cool and the PAX were ready to go at 530.

    Warmarama

    Mosey to the basketball court for the standard warmarama

    SSH, Ukrainian Soldiers, Imperial Walkers, Nancy Kerrigan’s, LBCs. Plank for core principles, mission, and credo

    The Thang

    COP 1 Songorama 1 Thunderstruck

    WW2s or other Ab exercise, with 1 Side Straddle Hop on every Thunder

    COP 2 Suicides

    Run to Quarter, Half, 3 Quarter, and Full, and perform 20 penguins

    10 merkins every time touching the baseline

    Repeato in Reverse

    Mosey back towards the parking lot through Pole Alley

    10 Polesmokers, and 20 Pole Dancers

    Mosey to the yoga mat

    COP 3 Songorama 2 Total Eclipse of the Heart

    Mountain Climbers, or Plank Jacks Turn Around on every “Turn Around” and do American Hammers or WW2s

    COP 4 Ring of Fire Legs Edition

    Double Clutch Stiletto Squats, Calf Raises, Lunges, Step Ups

    COP 5 Songorama 3 It’s Raining Tacos

    Hold Plank, 1 Merkin every time the word “Taco” is sung

    Stretch for 1 minute

    Names, and Numbers

    Great job by the PAX this morning! Songoramas are Fun!

  • 1730; the no-fly zone

    Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about!

    Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups

    There and back:

    Farmer’s carry KB to each corner of the parking lot. 

    Corner #1: 10 swings

    Corner #2: 20 single leg deadlifts (10/leg) 

    Corner #3: 30 thrusters

    Corner #4: 40 APDs

    Run it all back, corners 3, 2, and 1. 

    Next round:

    Corner #1: 20 Romanian deadlifts

    Corner #2: 40 overhead presses

    Corner #3: 60 shrugs

    Corner #4: 80 calf raises

    And run it all back again, corners 3, 2, and 1.

    Next:

    16 merkin pull throughs, 20 upright rows, 20 lying skull crushers, biceps 21s (repeat 2x)

    30 around the worlds (15 clockwise, 15 counterclockwise) 

    Run across the parking lot and back to the flag to run out the clock. Time called. 

    Names. Numbers. Announcements (check slack). 

    YHC took us out. 

    Weather turning, herd thinning. Come on out fellas, bulk season is upon us. KB workouts allow for more than usual mumble-chatter/fellowship. Bootcamps, rucks, KB workouts, all burn calories, variation helps to prevent overtraining and monotony. 

    Until next time, thank you for letting me lead you fine gentlemen!

  • Dirty Dozen for a Harvest Moon Old Glory

    12 souls rose with the Harvest Moon knowing what was in store and eager to set a new PR, or just get sweaty.

    Brief warmarama and stretch because YHC has a feeling someone would be rolling in late – and DK didn’t disappoint. Collect DK and the SF and off we go.

    Two laps.

    Plant Flag, set timer for 20 minutes and GO – Corner 1, 20 merkins; Corner 2, 20 jumpsquats; Corner 3, 10 Burpees; Corner 4, 20 WWIIS.

    Meet back at SF for 2 laps Native American style until the jail break was called with 1 minute to go.

    Log your laps her: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    COT, Numbers, Names, Prayers

    Great effort today. Fields were plush as always. And, our War Daddy (Doozy) led the way.

    No More Gumbo For You!

  • Return Of the Kettlebell!

    3 Iron Pax Challenge Champions were released into the super moon gloom to reclaim their kettlebell AO! After 5 weeks of IPC, kettlebells fell to the wayside, justifying our AO swap by moving kettlebells to Tuesday(best thing since sliced bread!). It was a bit of a Q Potato as Choo Choo, Commando, and YHC ironed out the wrinkles as we went.

    Warmarama – some stretching on the asphalt.

    The Thang – Tabata – 20 sec on, 10 sec rest. 6 sets, run a close quarter mile after every round.

    • Merkin Pull Throughs
    • 2 or SA Curls
    • 2 or SA Bent Over Row
    • Halos
    • Tricep Extensions
    • Squats

    End with Mary

    Numbers & Names

    Announcements & Prayer Requests – Will we be doing a Merkin Month this November?

    Prayers for YHC’s brother that he returns to Jesus, and the M and the little one are safe during this birth in the coming 24 hours.

    YHC closed us out in prayer.

    Those who belong to Christ Jesus have crucified the flesh with its passions and desires. Galatians 5:24

  • No Dessert

    With Splinter downrange, Saab on the mend, and Lockjaw parts unknown, someone had to step up.  Here’s the last second plan:

    • Out the Batcave
    • Take Westham Station to S Ridge
    • 4s – Hit River and Reverso
    • 5s – River and Reverso, plus Highland or Old Bridge
    • 6s – River and Reverso, Old Bridge and Highland, and Panorama, plus something else
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Hey, at least it wasn’t over the Huguenot Bridge or GROOOVVVE.

    ANNOUNCEMENTS

    • The Bridge – see Slack, Bootleg taking a team on 10/25
    • Welcome Sorbet, new to town from Omaha by way of Charlotte – have some dessert

  • I am familiar with the works of Pablo Neruda

    A perfect number 16 took off promptly at 5:30 to the edges of HBR, only to be joined 5 minutes in by Fudd making us a prime number PAX for the rest of the beatdown. Handshake took the 1st half of the beatdown and HDo took the 2nd half. We did:

    COP: SSH, Ukrainian Soldiers, Helicopters, HRMs, LBCs, Scorpion Kicks-correct and incorrect. Mosey to our namesake hill: Triple check of: Burpees, WWIIs, down Heartbreak hill and bernie back up. Over to baseball field for some rounds of running the bases then break up into 3 groups for: Burpees, Jump Squats, and WWIIs. Pass Q to YHC.

    Head down to bleachers for everyone’s favorite: 4 Rounds of 40 Benchkicks and 20 Squats. Sprinkle in a set of Pickle Pounders, then over to Jerkin Gym: 4 rounds of 8 Jerkins. Over to end of parking lot to huff some diesel fumes and do a raised tunnel of love. Back to the flag with burpee ring of fire and 2 min of Mary. YHC took us out.

    NMS: Poor Fudd was left to wander the AO for a while as Handshake took us to the very back of the fields for the COP. Salt Lick was kind enough to waive him down and bring him over, which was met with Fudd’s notorious kindness upon arrival in the COP. Bernie’ing up Heartbreak Hill 3 times is a way to start the beatdown so your Quads are sufficient spent.

    Good to have 17 out and Fireman Ed join us this morning. The west end clown car of Gold Digger, Borat, and Green Hornet is a consistent feature of HBR now, love it! Finishing up with a Burpee RoF seemed like a good idea until you realize that is 17 Burpees in a row at the end.

    Announcements: 2nd F Lunch that is on the 2nd Tuesday of the month is on Tuesday the 14th, which falls on the 2nd Tuesday at noon. Location is Joey Hotdogs in Innsbrook.