Category: Richmond, VA

  • Shuttle Run Fun

    Six soldiers congregated at the Washington Henry battlefield and conquered the morning kettlebell-style. Here is what happened:

     

    Mosey to side of school

     

    COP

     

    (All exercises IC)

    SSH x 20

    Neck circles x 10

    Arm circles x 10

    Hip circles x 10

    Copperhead squats x 15

     

    Technique Practice

    Half Pax does face-the-wall squats for two minutes.

     

    Other half serves as look-out (ensuring no one gets charged for indecent exposure) and performs hand-to-hand cleans.

     

    [Switch]

     

    Mosey to center of track

     

    Partner kettlebell shuttle runs

     

    Partners line up across from each other, about 20 meters apart.

    Partners alternate shuttle run, performing the following exercises:

    • No exercise, just transport kettlebells
    • 10 double-hand swings
    • 5 Turkish get-ups (alternate arms)
    • 10 snatches (alternate arms)
    • 10 sling shots (alternate rotation)

     

    If resting, hold alternating plank and Al Gore.

     

    Mosey to flag

     

    MOM and stretch

    American Hammers (with kettlebell) IC x 5, 2 sets

    Hamstring stretch, 2 reps

    Boat-Canoe (with kettlebell) x 5

    Hip flexor stretch each leg

     

    Numberama, Nameorama, No Idea took us out.

     

    NMS

     

    YHC thoroughly enjoyed working out with this great group of men this morning. At least half of the Pax was nursing hamstring strains, so the workout was modified somewhat. Note there were no mandated lunges, although Yard Sale took it upon himself to lunge to home base after getting lost during the shuttle run. (It was dark, but c’mon man!) Chewie was noted to push through strongly as he continues to hone is strength and form. YHC was unsure how to interpret the mumblechatter when stretches were integrated in MOM. One man asked if we could get a water break, too. Yet, another suggested a routinely dedicated 10-minute stretch added to these workouts. Next time YHC may add some souped-up stretches involving partners and multiple kettlebells, and we’ll see if anyone makes facetious comments about water breaks!

     

    Announcements

    • Reesestrong 5K on September 16th. Crabfest (plus) at Circle K’s afterwards.
    • Blue Ridge Relay is weekend of September 8th. They may still be looking for a few good men.
    • Viral is fundraising for something – Mud Face (or Viral), can you help with the details on this?

  • The Power of 3

    18 men left the fartsack to better themselves in the gloom and this is what transpired:

    Mosey to far end of the Carillon field.  Line up facing the Carillon for Invisible Jumpropes x 10 IC.

    Minibeast in the middle of the COP.  Run the length of the field stopping at the 25, 50, 75 yd line to perform three of the called exercise.  First exercise – merkins.  Plank when done in the same line we started.

    COP exercise DQ x 10 IC

    Second leg of mini beast exercise LBCs x 3.  Plank when done in the same line.

    Copperhead squats x 10 IC.

    Third leg of mini beast exercise Burpees x 3. Plank when done.

    Mosey to front of Carillon.  Partner up.  Both partners perform 50 WWII situps.  Run to bottom of steps for wheelbarrow up steps.  Lunge across top and run back to start.  Repeato x 3.

    Mosey to Rusty Cage.  5 hanging leg lifts, 5 pullups, 5 jerkins=1 round.  Complete 3 rounds.

    Mosey to hill behind amphitheater for Jacobs Ladder.  Run to other side of hill and complete 1 flutterkick, 1 Freddie Mercury, 1 heels to heaven.  Run to other side of hill and increase reps of each exercise to 2.  Repeato up ladder to 7.

    Mosey back to VSF for 2 MOM.  Exercises included APD, American Hammers, LBCs.

    Numberama, Namearama, YHC took us out with a prayer.

    Announcements – Wed. hill run this week will meet at the Pump House Parking lot for a run on riverside drive.

    Moleskin-  YHCs favorite number is 3.  So the PAX completed the 3 COP exercises, 3 Mini beast exercises, 3 times around the Carillon, 3 sets on the Rusty Cage, 3 exercises in the Jacobs Ladder.  You would not think that incorporating the number 3 in a beatdown would produce such a smokefest.  The PAX crushed this smokefest this morning.  Oyster started the morning off by notifying YHC that he was ten seconds late getting started.  To keep him honest, YHC made sure we went ten seconds long this morning.

    Sorry for the short BB, but YHC has a full day.

    Circle K

  • Deck of Death – Marmaduke Style

    Six men embarked on a dark humid AO for a Marmaduke beating. A beating the got……………

    COP: SSH, Don Quixote, Copperhead Squats, Helicopters

    Mosey to paved area by track & field for the DECK OF DEATH………(insert echo voice)

    For each category of card, do the number of the following exercise.

    Spades = Squats, Hearts = Tricep Press, Clubs = Curls, Diamonds = Diamond Merkin & Ace = 1 lap around the track

    Once completed lunge with a twist for the main stretch of track, followed by arm stretches. Mosey back to the blocks for WWII situps with your blocks & 10 diamond merkins OYO.

    The Thang:

    Marmaduke brought some serious ground & pound today and Gumbo sweat more than normal! Not much mumble chatter if at all today. Big Data needs to open up the ability to post a picture or teach the PAX how to attach a picture, but Marmadukes weinke has set a new standard. Check it out on Twitter. They don’t make blocks like they used to as Wilson’s block broke half way through (thanks for the reminder by Marmaduke that these were holding our homes up – YIKES). Working out really hard or done by design? We may never know………………..

    Running still sucks!

  • Ode to Toga

    New job, so I am a little slow with the BB.  However, 6 redwoods and 1 FNG braved the gloomy humidity for my virgin Q at the Heartbreak Ridge AO. Here is how it went down:

    • COP
      • 25 SSH
      • 25 Imperial Walkers
      • 10 merkins
      • 20 Freddy Mercuries
      • 25 Crab Cakes
      • Parking lot tracers
    • Burpee March x3
      • 15 burpees across 15 parking spots
      • 30 WWII sit-ups
      • 30 APDs
    • 5 Burpees to make it an even 50
    • Mosey around the track (300 meters) to the jerkin gym
      • 23 PLT/7 jerkins x3
    • Mosey to the Heartbreak Ridge hill for a fully loaded “Toga” – run up the big hill 10x
    • Ring of fire – 10 merkins
    • Mosey around the track (300 meters) to the short hill – backwards run up the hill for COT
    • COT with YHC taking us out

    There was very little mumblechatter today. It might have been the combination of burpees and hill runs. The hill runs were an ode to our departed comrade, Toga. We have not taken on this long, steep incline since he departed for Nashvegas. It was long overdue. Normally we would pour some out for our lost homey, but thankfully no one blew chunks on the hill as a homage to Toga.  Garbage Plate channeled his inner-Toga and attacked the hill with a vengeance.

    YHC was thankful for Ronnie’s constant encouragement of the PAX. Plus, welcome to Mr. Holland (he is a music teacher at Moody Middle School). The first workout is always the hardest. Come back! Iron sharpens iron. Hope to see you soon, even with the start of the school year.

    Announcements:

    •  Convergence on September 30th – 6 am and 7 am workouts; bring the numbers

    It was a privilege to lead these men this morning. Nothing better than the fellowship that comes from a good beatdown.

    Attilla

  • An even dozen run to Cary Street Road

    A dozen strong and fleet posted on a Tuesday morning at U of R.  Mid 70’s , medium humidity…not terrible for an August morning in Richmond.

    The Thang:

    Run past the commons, take a left and follow the road to the main UR entrance.  Take a right onto Boatwright, right onto Three Chopt access road,  left on Grove.  4 milers turn around at Rosslyn Rd.  5 milers take a right on Oak and run to intersection of Oak and Cary (Street Road) and turn around, 6 milers continue on to Hillcrest, run the Hillcrest loop and then everyone reconvene at the lake.

    NMM:

    Ok, no real reason for this rant, but what the hell.  What is it with Richmond and its naming of Roads.  The actual name of the roads are fine.  Cary, Broad, Hull, all acceptable names for roads.  But the Richmonders could not just leave well enough alone. For some unknown reason, they could not settle on whether it was a street, road, boulevard, lane, avenue, or whatever.  So, they picked two and called them Street Roads.  WTF is a “street road”.  You only get to choose one.  No cheating and picking two, it makes no sense  What are we going to have next, a “lane boulevard road”.  Honestly, there is absolutely no justification for this.  It was probably started by the same people who name their daughter with the same name as the mother or the people that give their children two first name ala Mary Dutton.  Mary and Dutton are two separate names.  You can’t just add them together and make one name out of it. Lets get back to reality folks.

    Renaldo joined us for the Tuesday run for the first time.  Renaldo is joining us of the BRR and it was good to have him out there today.  He had a little bit of a problem finding the starting point (he was probably on boatwright ave road instead of boatwright road).  Lug walked him into the lake area and although he was a few minutes late, the regulars waited for him to start.

    Theta joined us for the beginning of the run and was absent at the end.  When she was less than a mile from her house, she decided to continue on and go home.   Honeydo took the opposite approach and ran to and from the AO this morning.

    TYA OUT

  • 4 Corners Madness

    5 Davillians broke away from their eclipse hangover to enjoy a madness this morning. The SF was planted and the PAX got to work.

    This is how it went down:

    Scout Run to the cool spring track

    COP
    • SSH
    • Don Quixotes
    • Arm Circles
    • Merkins
    • Flutter Kicks
    • LBC’s
    THANG
    Four Corners Madness

    Round 1 (Track) (Run between corners)

    • Burpees x10
    • 2 Count American Hammers x 20
    • Pull ups x 10
    • Merkins x 20

    Plank for the six

    Scout Run to the tennis courts

    Round 2 (tennis courts)

    • Donkey kick x10 (lunge to next corner)
    • 2 count Mtn Climbers x20 (bear crawl to next corner)
    • Heels to Haven x10 (lunge to next corner)
    • LBC’s x20 (bear crawl by to the start)

    Al Core (including 10 count hold of Helix squat) for the six

    Scout Run to the bus loop

    Round 3 (bus loop) (backward run between the corners) 

    • Incline Merkins x10
    • Decline Merkins x20
    • Gas Pump x10
    • Dips x 20

    Plank-o-rama (including slow elbow plank 10 count from Circle K) for the six

    Scout Run to the soccer field

    Round 4 (soccer field) (run between the corners)

    • Carolina Dry Docks x10
    • Rosalita x 20
    • 2 count Freddie Mercury x 10
    • Squats x 20

    Short Scout Run to the back wall of Atlee HS

    Donkey Madness

    Complete 4 sets of donkey kicks and then BTW for the six between each set. Sets were as follows: 10, 15, 20, & 25 reps.

    AYC back to the SF

    1 MOM include Freddie Mercury and American Hammers

    Numberama, Namerama, The Carpenter took us out. 

    MOLESKIN

    YHC show up decently early to find Circle K already in the parking lot. The lot was dark since it seemed they the light pole’s light bulbs were out. The Carpenter asked YHC if he planned a total eclipse by turning the lights out. Sadly YHC does not have that sort of power. By 5:26 the whole PAX had arrived and made YHC wonder where Lab Rat could be (after he had told YHC and Circle K he would be there this morning)???

    The PAX seems to enjoy the Scout Run. They noted it’s a good change on how to get from one exercise location to the next. When we circled up for the COP, Circle K noted this was the oddest looking circle he had every seen. It’s hard to make a circle with 4 guys and one in the center.

    The PAX seemed to catch on into the theme of the day pretty quickly and they all crushed it!

    Mumble Chatter was mainly about catching up with The Carpenter on his trip and a comment from Circle K about halfway through: “Damn you Spit and your four corners!!”

    They ask for it and YHC gave them a change in pace with Donkey Kick sets. After that the PAX was spent!! YHC actually just decided on the spot to add that since we more time. Sometime it hurts to finish to quickly.

    Miles traveled today: 2.25; for those participating in the monthly challenge

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • First Day of School — Teamwork then Recess

    On this sunny and 70 morning in the RVA, 16 regulars and 1 FNG posted (at least briefly) for a beatdown on the beautiful dew-filled fields of NoToll and it went a little something like this:

    Mosey to the (SNIPER…Viral is down, I repeat, Viral is down — check on our brother and carry on…) to the back parking lot for COP, including:

    • SSHs IC x20
    • Don Quixote’s x10
    • Helicopter x10
    • Hillbillies x15
    • Hand-Release Merkins x15
    • Flutter Kicks x20

    THANG:

    Mosey to the first field and partner up by the fence for the first set of partner exercises…Wilson was solo until Flashdance appeared out of the darkness to fill-in for Viral.  The Bat signal worked.

    • 20 PLTs x3 with your partner
    • 20 (2-count) Boo-yah Merkins – down, up, clap right hands, then down, up clap left hands = 1…yes, the PAX LOVED this one!
    • Al Gore for the six

    Mosey to the Pavillion for more Partner exercises – keeping your same partner –

    • Dora 1, 2 (no time for 3) — Partner 1 sprints across the field and back while Partner 2 does box jumps and then box cutters = complete 100 box jumps and 200 box cutters as a team.
    • Plank-o-rama for the six
    • 20 last box cutters for everyone OYO to help the last team finish

    RECESS TIME:  Mosey to the front field (which appeared damp and freshly mowed of course) for some Ultimate Fris-BURPEE.  Partners split up – one skins, one shirts to form 2 teams.  Each time the Frisbee hit the ground (except kickoffs), the ENTIRE PAX did 1 Burpee where they were and then play continued.  I believe the final score was Skins 3, Shirts 1, but I KNOW for a fact that we did a LOT of Burpees.  Note to self – it is time for the glow in the dark Frisbee.

    Mosey back to the Flag (avoiding obstacles) for number-rama, name-a-rama and COT.  YHC took us out.

    Announcements:

    NMS:

    Another great crowd at NoToll – though YHC was a little worried there wasn’t going to be enough for the RECESS activity until the New Market clown car (with McRib close behind) came rolling in right on time.  Then, our man Viral found a loose obstacle (branch, twig, root??) no more than 10 steps into the mosey and went down with a twisted ankle.  He left, got some ice and returned for COT…hope you’re feeling better brother.  I’ll leave it to Big Data to determine points for injuries, but I think returning for COT and BOM counts in my book!

    While the lighting was difficult and the bazooka arm of Viral was sorely missed, the PAX got their Burpee quota in and had some fun with Ultimate Fris-BURPEE.  I don’t know about you guys, but between that, the Dora sprints and the 40 booyah merkins, I was gassed…and FULL OF BLADES OF GRASS EVERYWHERE…EVERYWHERE.  By my watch, we logged 2.2 miles in total.

    Welcome Cheesesteak – hope to see you back out again soon!

    Great work men.  Always a pleasure to lead.  Thanks for following along today.

    No more Gumbo for you!

     

  • Eclipse Lake

    7 well rested souls arrived at Batteau for an eclipse beatdown before the sun knew what was about to happen.

    THE THANG

    Mosey to COP

    20X SSH
    10X Merkins,
    30X LBC’s
    2X 15X Arm Circles

    Mosey down the Steps

    Lindsey
    Incline Merkins / Dips

    Mosey to the Lake,
    Eclipse Lake Loops
    20x Merkins Run Lake Loop, Bear Crawl the Bridge
    20X Merkins, 30X WW II Situps, Run Lake Loop Lunge Across Wooden Bridge, Bear Crawl Bear Crawl bridge.
    20X Merkins, 30X WW II Situps, 15x Knee bends, Run Loop to Wooden Bridge, Lunge Halfway across Bridge, then Reverse run half lake loop

    Sprint up Hate Hill to first light pole. Lunge 20 steps, Bear Crawl 20 steps, Lunge 20 steps, run back to the flag

    COT
    Best Shot took us out

    Moleskin

    By all accounts, The PAX ran 3.2 miles. Scrappy’s comment to Best Shot, “Bleeder Q, it’s going to be all upper body and Abs!” Although YHC is quite effective with Upper Body workouts, YHC wanted to see some mileage in BRR prep mode; hopefully Scrappy was not disappointed.

    Both BT and Sippy were back in action after some time out of town, The cost differential for a cup of coffee between the two trips is being analyzed. YHC is pretty sure, Sipp’s coffee was going to fresher than BT’s; South Carolina versus South America. Both sounded like great trips!

    Several announcements, Please see other backblast’s for more details on those.

    Bleeder out

  • Tapering?

    As BRR approaches 4 pavement pounders headed out toward Gumbo’s house on a rollercoaster of fun.  The route was the Rollercoaster into River Downs, back to Gumbo’s cul-de-sac and back home.  Add hills where desired to double back or cut short as needed.

    Had YHC listened to the latest podcast before the run I may have backed off and and talked to Lugnut about the tactical driving experience.  I have not made it through the whole thing but the first half created a lot of questions I wish I had before the run.  Wedding Singer is ready for the BRR, whether he knows it or not, he’s looking the part.  He’s also hoping the weather down there is more like New England last week and not the soupy mess we ran through this morning.  Honeymoon tried to coax Wilson out this morning but he seems to be taking lessons from Lockjaw and is in taper mode after going strong last month.

    The eclipse is today in case you haven’t heard.  Be safe.  Also, take a note from Lab Rat when running in the dark, try to wear lights, light colors, reflective vests, etc.

  • The Great American Eclipse

    A lucky 12 + 1 FNG convened this AM at the Punisher for a themed workout of sorts.  Gather around the shovel flag for pleasantries plus a few words with Fudd then off we went.  Mosey to the back of the school for COP.  It went something like this:

    COP
    SSH x20
    Don Quixotes x10
    Arm Circles x15
    Mountain Climbers x20
    LBCs x20

    The Eclipse Theme
    The 400.  The sun is about 400 times the size of the moon and is also roughly 400 times the distance from earth.  Simple geometry will tell us that is why the moon and the sun are roughly the same size in the sky.  The PAX honored this magnificence in our solar system by completing 400 exercises.  20 reps of 20 different exercises.  Exercises were all OYO except the last:

    Merkin, forward lunge (20 each leg), dips, 4 count flutter kicks
    Werkin, jump squat, side tricep extension, 2 count american hammer
    Diamond merkin, side lunge (20 each leg), side tricep extension (other arm), 2 count freddy mercuries
    Staggered merkin (right hand forward), monkey humpers, pull ups, hello dollys
    Staggered merkin (left hand forward), step back lunge (20 each leg), burpees, 4 count LBCs IC

    2:40.  If you happen to be in the totality path, the maximum amount of total darkness today will be 2 minutes and 40 seconds.  2 minutes and 40 second plank.

    10/22/2134 BC.  This is arguably the date of the first recorded solar eclipse.  If you happened to be one of the two fortunate Chinese astronomers on that date then it was your last day on earth.  Those two were executed for failing to predict the solar eclipse.  We respected their memory with 10 burpees, 22 merkins, 21 squats and 34 WWIIs.

    Mosey back around to the front of the school so Viral can see the rest of the AO.

    5/29/1919.  Einstein and Newton were at battle.  Einstein won on this day.  His theory of relativity was proven by the May 29, 1919 solar eclipse.  In short, the visibility of stars immediately near the sun during a total eclipse and the visibility of light bending around those stars proved one key component of relativity.  It has to do with the warping of space time.  Read more to find out.  5 burpees, 29 merkins, 19 LBCs, 19 rosalitas.

    Circle up  and YHC took us out.

    Moleskin
    Despite numerous accusations of #fakenews during the workout, each of these facts are true.  At least if you believe the Internet. Since Al Gore invented it then it must be true.  Welcome Ghosttown.  Good luck in Chattanooga.

    There is some dispute as to the distance traveled during today’s workout.  Conspiracy had .54 miles while Goldberg had just over .6.  For a moment there YHC thought the PAX was going to see fireworks a-la the upcoming Mayweather vs McGregor fight.  No scores were settled so you are OYO to log accurate miles for this month’s challenge.

    Fudd, in typical #AAF fashion, did not listen much during the workout.  He did manage to make the 2:40 of plank slightly more exciting by bear crawling to the path of the eclipse.  He accurately represented this by hovering his Fudd Jr directly over South Carolina.  Viral followed suit by meandering towards Montana.

    Form police was in full effect today.  ‘Nuff said.

    Great day for a workout and (recent) record number at Punisher.  According to Big Data, a Honeydo workout from April still holds that record with 14.  Solid work everyone.

    Announcements
    GoFundMe sites are available to support education related expenses for the two state troopers that died in last week’s incident.  Viral and Goldberg have details they will share.  The State Police will cover the tuition for the kids but this is for other education expenses.

    Be safe out there looking at the sky today fellas.  Contact Honeydo if you need a source for fine quality eclipse glasses.

    Splinter out.