Category: Richmond, VA

  • A whole lot of GROSS at SOT

    9 SOJers who are probably tired of Gumbo being on the Q menu showed up this morning at SOT in the frosty temperatures anyway, and YHC appreciated it.  To show that appreciation, we enjoyed the following:

    The dictionary definition of “gross” includes, among other expected definitions, the following:

    • noun: an amount equal to twelve dozen; 144 (i.e., “fifty-five gross of tins of processed milk”)

    Who says F3 isn’t educational….back to the beatdown…

    Mosey over to the frozen tundra of the track and football field and continue one lap around the track (it just gets colder and darker once you cross through that gate).

    Congregate in the asphalt area at the end of the track for instruction.

    The order of the day was THE GROSS – 12 exercises, 12 repetitions of each, then 1 lap around the track and plank or Al Gore for the six = 1 Gross Round.  The PAX dominated and 4 full rounds were completed.

    Round 1 Exercises:

    • Merkin
    • SSHs
    • Imperial Walkers
    • Werkins
    • Copperhead Squats
    • DQs
    • Merkins
    • LBCs
    • Flutter Kicks
    • Werkins
    • Box Cutters
    • Freddy Mercuries

    Round 2 Exercises = same as Round 1 except DQs became 12 Burpees OYO and Flutter Kicks became Arm Circles (6 forward, 6 backward)

    Rounds 3 and 4 YHC was feeling generous and dished out dealers’ choice for the PAX with the exception that YHC maintained the choice of Merkins, Werkins, Merkins and Werkins for exercises 1, 4, 7 and 9 in each round.  Had to get to 200 merkins somehow. Dealers’ choice exercises included, monkey humpers, overhead claps, high knees and other repeats from rounds 1 and 2.

    After the fifth and final lap around the track, we had 5 minutes of Mary – started with the remaining 8 merkins to get to 200 and Hello Dolly called by YHC x 20 IC.  Dealers’ choice after that, including Crunchy Frogs from Rosie, Cross Leg Lifts from A5 in honor of Wilson, WWIIs by Marmaduke and other exercises around the horn.

    Sprint back to the flag for COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • HDHH tonight 7:30 (or 1930) at Sedona Taphouse at Westchester
    • Turkey Day — several trots or waddle runs available for those who want them.  There will be no Timberwolf workout as SOJers will converge on 45MOM for a TYA (New England) Thanksgiving beatdown followed by coffee from our resident Barista – Hardywood.  Be there if you can be!

    NMS:

    Another semi-ground and pound from YHC this morning.  I can’t remember what I was listening too last night on my drive home but the term “gross” came up and was used in the context I gave above and it reminded YHC of this exercise routine that he broke out last October for COP at SOT.  Don’t ask me how I got from there to “hey, how about a whole workout of Grosses…” but that is what happened.  I hope everyone got a sweat rolling even in the frigid temps.

    It was great to see Carmen back out and riding shotgun in the Hallsley clown car.

    Roscoe asked about a chiropractor so the PAX mentioned Dr. Flipper of course, and we let Roscoe know he could shed 20 pounds with Dr. F as well – or, if he is Bleeder, he might shed a small child.  The referral fee can be donated to F3 Corporate Flip-dog!

    Have a great day men!

    No more Gumbo for you!

  • Proper Dora gets Mixed Reviews

    Fourteen minus one HIM’s (It’s like being on the 14th floor of a hotel….There is no 13th, but you KNOW what floor your on) embraced the morning for a monumentally adequate workout.  Keep reading to see what we did:

    COP:   SSH, IW, DQ, Arm Circles, Hand release merkins, heels to heaven

    Rusty Cage:  Partner up, complete 50 pullups with your partner.

    Proper Dora: Partner up, each team completes 100 proper Dora’s.  One partner performs exercises while other partner runs the carillon perimeter.  A Dora this morning consisted of 1 WW2 situp, 2 merkins, and 3 jump squats.

    Time Killerz:  Chicken Peckers on amphitheater stage, then one minute of happy feet on first step.

    5 MOM:  Freddie Mercury’s, Rosalita’s, Hello Dolly’s, LBC’s (homage to TYA).

    30 seconds of merkins

    NMS

    So first up, let’s call him out:  Circle K, where are you?!?  He called half the pax last night on the drive home from South Boston Hill saying he was coming, but didnt make it out.  The Q was a little nervous running down the road to the COP, knowing his history of bringing it in a little hot.  Alas, the pax was safe this morning from the “silver bullet” that skids into AO’s between 0529-0531.  Let’s just hope that it was in the name of family, not the other silver bullets that my boy is known to handle loosely that kept him from us this morning.

    Now, on to people who did make it out:  especially Swiper, that has been on the IR lately with a stress fracture.  Glad to have you around again, brother!  YHC hopes that you will continue to come out and do what you can with us while you are healing up.  AYE!

    “Proper Dora” was met with some groans from the pax this morning……whaaaaaa????  YHC developed this “new and improved” take on an old classic when he noted that Dora’s are always way out of whack….if you  are the first to run, your partner could plow thru all the merkins before you get an opportunity to even do one.  How is a man supposed to get all swolled up when his partner keeps doing all the merkins?!?  Proper Dora’s are fair and balanced….seriously, what’s not to love?  Of course, it does feel like an extended burpee, but that’s like a bonus, right?  An added exercise within an exercise.  I mean, your welcome!

    Announcements:

    -Viral is buying people coffee that will look at his tool….or something like that.  See him for details (and pictures).

    -45 MOM next week (Turkey Day) will be a special 1 hour workout (0600-0700).  Hardywood will be supplying coffee afterwards, so shirts optional.  Rumor has it that the workout will be Turkey-Trot-taper friendly.

    -Hardywood also has the Q for Breaking Bread next Sunday (after TDay).  Anyone that would like to participate, please see him.  Unfortunately, shirts required for this event.  Or a hair net.

     

    Apology of the week goes to Viral for making fun of his tool.  I am sure your tool is very nice, but he is ACTUALLY giving a coffee tour of the Richmond Tool Bank tomorrow morning at 0830.  The Tool Bank is located at the Michael and Son building next to 95….see him for details.  Insert Bleeder and Sons, or parking will be next to Big Blue joke here….

     

    Lab Rat apologizes…

     

  • STACHE – Week 3

    9 brave souls broke the hold and posted at NoToll for another Gumbo Q – 2 more then another can reign over NoToll…this morning YHC wanted to check in on the STACHE – week 3 and make headway on the merkin challenge.  It went like this:

    Mosey toward the entrance to the park and Robious Road (almost thought the PAX wasn’t going to follow the different direction) – pick-up and escort McRib into the parking lot and circle up for COP, including the following all IC:

    • Merkins x10
    • SSHs x25
    • Merkins x9 (Mr. Roper caught on to the idea quickly)
    • Imperial Walkers x15
    • Merkins x8 (others caught on)
    • Arm Circles X10 forward and backward
    • Merkins x7 (Hardywood joined the knowledge party on the pattern)
    • DQs x10
    • Merkins x6
    • Helicopters x10
    • Merkins x5
    • LBCx x24 (YHC has a counting snafu — otherwise known as a shout out to Flatline)
    • Merkins x 4
    • Flutter kicks x15
    • Merkins x 3
    • Freddy Mercuries x15
    • Merkins x2
    • SOMETHING??
    • Merkins x1

    Short mosey to the basketball court for the STACHE:

    Suicides

    • Regular
    • Backward
    • Side Shuffle

    Tammy Wynette (Half Now; Half Later)

    Partner up and complete 5 rounds of 10 Merkins and 10 squats each

    APDs x 25 IC

    Captain Therkins

    Basically Captain Thors — combinations of WWIIs and American Hammers keeping a 1:4 ratio but with a set of 5 merkins in between each set, as follows:

    • 1 WWII, 4 American Hammers
    • 5 Merkins
    • 2 WWII, 8 AHs
    • 5 Merkins
    • 3 WWII, 12 AHs
    • 5 Merkins
    • AND SO ON…. Minds were blown on the math here – Shocker!

    PAX completed as many rounds as they could in 5 minutes.  I got to 7:28 and it hurt, I imagine 10:40 really really sucks…might have to test that theory soon?

    Howling Monkeys – 2 rounds of ring of fire style passing around 10 monkey humpers and holding the position while the other PAX members do it.

    Elevens – Merkins and Boxcutters 1 and 10 then run the length of the court and do 2 and 9…you know the rest

    2nd half of the Tammy Wynettes

    Mary – Hello Dollies, Rosalitas and Superman

    Back to the flag for COT, number-rama, name-a-rama and McRib took us out!

    NMS:

    The mumblechatter was wild this morning.  Hardywood was in short sleeves and shorts and Tobit was in short sleeves and long pants — a different take on SOP but we will see if HoneyDo approves if the elbows are showing but not the knees…

    A rowdy bunch and the howling got out of control, but work was put in for sure.  Good job this morning fellas.  I put the merkins somewhere between 280 and 310 depending on how many rounds of Captain Therkins you did.

    See you at SOT!

    No more Gumbo for you!

  • 11th annual unofficial Ashland Turkey Trot

    11th annual unofficial Ashland Turkey Trot

    Our very own (kinda) Sassy hosts this event, so if you want to run a turkey trot but dont want to pay for one, you are in luck!

     

    This is the unofficial race invite – PLEASE forward to your runner friends
    (I know a lot of my emails are out-of-date – so help me to spread the word)

     

    When: Thursday November 23rd (that’s Thanksgiving right?)

     

    Where: Carter Park
    (Ashland Pool) – just past the YMCA on Ashcake – right on Maple – Carter
    Park is on your left.

     

    Race Number: Bring one from a past event (so people
    will think you’re running an “Official” race) or bib will be provided.

     

    Race
    Fee: Donation.

     

    Last year, Joseph Boyle became the 1st 3-time winner of the
    10K.  Rob Monolo was the winner of the super secret 11K race ;>).

    History of 10K winners: 2007 – Jeff Sears, 2008 – Charles (Chuck) Smith,
    2009 – Mrs Sirirca’s Son, 2010 – ?? (it might have been you) 2011 – Jeff
    Jewell, 2012 – Joseph Boyle ,2013 – Jeff Jewell, 2014 – 2016
    Joseph Boyle

    Schedule of events:

     

    10K -8:00 a.m. (Ashland Harvest Route)
    <http://www.usatf.org/routes/view.asp?rID=554392>
    http://www.usatf.org/routes/view.asp?rID=554392

     

    5K -8:00 a.m. (Ashland
    Harvest Route)  <http://www.usatf.org/routes/view.asp?rID=554395>
    http://www.usatf.org/routes/view.asp?rID=554395

    We will be collecting canned goods & monetary donations for ACES, as well
    as gently used coats.

    Please email me at tom.grant@comcast.net  if
    you have questions.

    You must agree to the following waiver: I agree NOT to hold the Organizer,
    Ashland Track Club, Joseph Boyle, or Russian Meddling
    responsible for any misfortunes I may encounter before, during, or after the
    race. I agree to yield the right-of-way to motorists (who are just trying to
    get to Food Lion because they forgot the canned cranberry sauce). I further
    agree NOT to complain about anything to do with the race or the organizer. I
    agree to accurately time myself & record my time (after finishing). As
    always, NO wagering allowed. Cowbells encouraged but not required.

  • Frosty Cars, Shaving, and Dodging Traffic

    7 brave Davillians said no to the fart sack and yes to the cold weather for another addition of a Tuesday morning beatdown.

    This is how it went down

    COP (all IC)
    SSH, Imperial Walkers, Merkins, LBC’s, American Hammers, Arm Circles

    THANG

    Mosey to the entrance of Atlee HS

    Merkin Loop
    Mosey down the service road while stopping at every light pole to complete 5 merkins (21 light poles in all). Al-Gore-A-Rama for the six

    Mosey to the Cool Spring ES bus loop

    Ascending Curb Crawl
    Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, rinse and repeat till 10 Derkins

    Dora 1-2-3
    Partner up, first partner runs a lap around the bus loop while second partner completes exercises then switch. Exercises were 100 WWII sit-ups, 200 squats, 300 LBC’s.

    Bataan Death March (aka Burpee Catch Us if You Can)
    PAX lined up for an Indian Run back to the SF. Last person drops and does 5 Burpees then sprints back to tag the next person and continues to the front. Next person stops and completes their Burpees. Each PAX member completed 2 set.

    AYG back to the SF for  Numberama, Namerama, YHC took us out. 

    MOLESKIN

    YHC learned a few things this morning:
    -Yard Sale shaves before coming to the workout (we are going to assume his face).
    -Frost on cars prevents some members of the PAX from showing up on time.
    -The entrance to Atlee HS maybe not the best place to start exercises during the winter. Seems we have to dodge traffic on both sides of the road

    Great to have Rounders back as regular on Tuesdays and Fridays. T-Claps goes out to Yard Sale. I don’t think he planned to run almost three miles this morning. Way to push through it.

    ANNOUNCEMENTS

    • Boom-Boom is back from college next week and has the Q.  Plan to post and give him a warm homecoming.

    SPIT ON THAT!! 

  • Oak Route

    14 was the lucky number for cool  Spider Run today and here is what we did.

    Those doing the merkin challenge – crush some merkins before the run. The route – OAK !

    Pax ran out of campus up Boatwright across Three Chopt – down side road – pass the church down Grove to Oak – right on Oak till the end – 6 Milers keep going and do the Hillcrest loop. Back to campus – loop around the lake should you choose.

    Dutch/Saab Splinter took off as usual – Marv and Sippy were discussing last nights VCU win over North Florida – way to go Rams ! Hey North Florida can shoot – Freaken Pedro Escobar  is a drug smuggling 80 year old but that dude hit like 20 3’s  – hey Rams D – you guys might want to step out on him ….. make him put it on the floor and take to it the rack cause that dude was making them from the parking lot … Tillman freaken crushed it last night – strong performance – all in all rams looked good and Marv seemed happy ! Shakedown, Labrat, BT, EF Hutton were all moving along at a nice clip. Pucker, TYA,  Taxi Cab powered up and down those hills. Freaken Bleeder was on fire he absolutely smoked that run with some of his best mile times in a good while  – well done dude !

    Labrat says there is a new radio station in Ashland – Saabski said it was cold – not really but his nips said that 🙂  Hutton is gonna join TYA and YHC on the Wed evening  trail run this week – atta baby Hutton .

    Big shout out to – Gomer Pyle, Wedding Singer, Shakedown, and Spit – for crushing the half  marathon – great job guys.

    BT took us out – and those in the merkin challenge started up again = boom !

    Way to work fella’s – great morning for a run !

    See y’all in the gloom

  • That is Frostbite, not a Tramp Stamp

    Eight faithful Heartbreak warriors welcomed colder temperatures with a spirited workout.  Here is how it went down:

    • COP
      • 30 SSH
      • 25 IW
      • 20 DQ
      • 20 merkins
      • 20 FM
      • 15 crab cakes
      • 8x 8 count body builders
    • Mosey to the track for 10 minutes of intervals – alternate 30 seconds on/30 second mosey
    • Mosey to the jerkin gym
      • 25 PLT
      • Jerkin ladder – 7,6,5,4,3,2,1
    • Mosey to Heartbreak Hill for a modified Lindsay – merkins and LBCs with 2x run up/down hill after each 40 count interval
    • 25 PLT
    • Mosey to parking lot for some Mary
      • 15 pickle pounders
      • Ring of fire with 10 merkins
      • 25 WWII sit-ups
      • 20 flutter kicks
    • COT with YHC taking us out

    YHC learning that this AO has two places that are cannot misses for any of my Q’s – Heartbreak Hill and the jerkin gym.  Honeydo loves the jerkin gym and is nudging us their if possible, but YHC questions if anyone is begging for the AO’s namesake.  Either way, good to get some running in post Richmond race weekend, even though this group was not part of those festivities.  We were there in spirit.

    YHC was however reminded that the frost on the ground is cold, especially when you plan a lot of the workout on your six.  It will leave a mark.  Thanks to the PAX for letting me lead them today.  It was a fun group.

    As always, God is good all the time!

    Attila

  • The one and only

    A PAX of one showed up to run on this sunny (nope) and 70 (nope) morning to run/walk/shamble around various roads and neighborhoods near a dark high school.

    The Route

    YHC went forward and turned when something got in his way for about 4 miles. Trails were too muddy for running so the access roads were used for everything. YHC is not really sure where he ended up when he turned around, but here were dogs and angry looking people.

    NMS

    No Idea had the Q this morning, but a last minute call informed YHC that he would have the Q instead. Hope everything works out No Idea.

    Without any responsibility to any other runners the direction that was decided on was forward for as long as possible. 50 Merkins were done at the end just because.

     

  • Giving Lindsay Some Love….

    A Lucky 13 presented themselves at TES under slightly moist and chilly conditions. This is what transpired – more or less…

    COP: DQ’s, Imperial Walkers, Arm Circles (front and back), LBC’s (52). Preceded each exercise with 10 Merkins

    Lindsay Love: Proceed to near bottom of Lindsay court and partner up. Partner runs to top and back while other runs through 4 exercises: B-Jump Burpees, Bear Crawls, Polar Bears, Squat-then-jump.  Finish with 20 Merkins

    Mosey to side of school near (very muddy) field. 26 Donkey Kicks. Bear Crawl to middle of field, perform 26 Merkins, then run to other side and perform 26 WWII’s.  Three rounds.

    Four Corners: Merkins, J-Squats, LBCs, American Hammers. Start at 10, 20, then 30 each.

    Burpee Shuffle: Person calls out number of burpees (1-3). No successive repeats.

    COT:

    NMS:

    Little to report except for the state of the field which was extremely muddy. Given the damage YHC had done to the Mary Munford field on his first-ever Q, YHC called an audible to move to the asphalt.

    Thanks to Splinter and Honeydo, Merkin total was tabulated at “225.”

    The PAX was joined (briefly) by a nearby resident who was taking a day off from his usual workout group (rhymes with “Peal Seam”). His visit ended after (cordially) pointing out to YHC that our Donkey-Kicks were leaving mud on the TMS brick wall. His observation was acknowledged. (A confounded YHC also acknowledged a couple of other things that were left unsaid.)

    Announcements: See Marv for all things VCU – including tickets to tonight’s game (and future games for that matter).

    Saab abides (with exceptions)

  • Off is on again

    2 runners for a cold OTB run.  After a couple week hiatus for OTB with various vacations and races YHC and Honeymoon hit the roads for 6 easy miles.  Thoughts of cutting it short were scrapped when we realized if we did the coffeeteria would still be closed.  Route was through downtown Midlothian, through Charter Colony and around the JTCC campus.  Finish just in time to hit the warmth of (Sub)Urban Farmhouse.

    Good run, good times, have a great day.