Category: Richmond, VA

  • ‘Round and ‘Round We Go

    Four of the faithful met at #SourceofTruth for some early morning gloom. Johnsonville planted a shovelflag and took the Q. This is how it went down, more or less:

    Mosey to South Side of Bus Loop near Track for COP:

    30x SSH
    12x Merkin
    25x DonQuiote
    30x LBC

    Mosey to West Side of Bus Loop near School for COP:
    10x Plank Dips
    20x Arm Circles (reverse directions at 10x)
    10x Imperial Walkers
    10x Hillbillies

    Ladder from 1 to 6:
    1 burpee, 1 bear crawl stride per arm, run bus loop (~300m)
    …
    6 burpees, 6 bear crawl strides per arm, run bus loop (~300m)

    Blimp progression (mostly) around Bus Loop, including the following (not in order): lunge sequence x2, bearcrawl, crawlbear, crabwalk, backward crabwalk, burpee broadjump, inchworm, plankwalk left, plankwalk right.

    Mosey to parking lot inside top of Bus Loop.

    Ladder from 6 to 1:
    6 Merkins, 6 Flutterkicks, run length of parking lot and back
    …
    1 Merkin, 1 Flutterkick, run length of parking lot and back

    Mosey to grassy place inside Bus Loop for COP:
    25x American Hammers
    10x Single Leg Alabama Prom Dates (left)
    10x Single Leg Alabama Prom Dates (right)
    20x Single Leg Alabama Prom Dates (both)

    COT

    Moleskin:

    This workout used about 2 acres of a huge AO. I don’t know if it is the incline along the bus loop’s northern turn or the hypoxic mix of bus exhaust, man exhaust, and gloom, but there is something about that bus loop that just draws YHC in.

    Prior to the workout, LugNut predicted a healthy dose of running. I believe YHC delivered that this morning. I had not seen LugNut in quite a few months, and was pleased to catch up with him. Can someone down there please swing by LugNut’s house from time to time and drag him to other AOs?

    Rosie led the PAX on about everything. I fondly remember those days when I could (almost) keep up with Rosie. Alas, I am losing ground …

    Aye, great job this morning #SOT!

    Jville (War Daddy)

  • Let’s take a detour at the sorority houses

    8 steadfast runners showed up at UR to run in a dark, reasonably warm, and not so rainy morning. Here’s what transpired:

    See route below. There were slight derivations from this but otherwise YHC attempted to distill the maximum amount of elevation from the past 2 postings.
    http://www.gmap-pedometer.com?r=6838912

    Moleskin:
    We essentially split into two groups as we progressed into the route, with Saab “leading” one group and Lockjaw leading the other. YHC uses the term “leading” mildly since he was continually working to keep up with Sippy and Marv while calling out directions from behind. That said, you would find it hard to believe the 3 blokes I was running with ran the Monument Ave 10k this past weekend (Marv and Sip’), or ran 11 miles on Sunday (Offshore). Shout-out to Marv for posting a great time on the 10k. (I didn’t get yours Sippy but I’m sure it was top notch.) As the first contingent neared the end we did one more loop up Gateway road. Sippy was on a tear and we are sure he would have ended-up in Short Pump had Marv and YHC not called him back for just one more go around on the lake.

    Word from second contingent was that they had to divert TYA from the sorority houses (the man has his priorities straight). In the end, we enjoyed poking fun at the sounds seal team were making and speculating how much money they are spending. TYA offered to throw hundred dollar bills at them as a reminder of the money they were wasting. (YHC considered offering-up his “toll money” for this gesture, but decided that his spare change is far too precious.) YHC also enjoyed his run back to Westham with Lockjaw.

    YHC apologizes for mixing the close and briefly forgetting the name-o-rama. Thanks for setting me straight.

    Saab abides

  • 5 Men, 2 Tires, 1 Lap

    The kite weather brought out 2 shovel flags and 5 strong men of a certain age to DaVille.  While YHC is sure that it rained at No Toll this morning, the showers held off on the North Side.  Abacus brought it in on 2 wheels at 5:30 (and change), barely got the car shut off and hit the ground running (literally), so the rest of the pax fell in line:

    Morning jog over to middle school

    COP

    X20 IC SSH

    X20 IC  Skip jacks (?)

    X20 IC DQ

    X10 IC little arm circles, X5 IC big arm circles.  Reverso

    X30 IC LBC (feet uphill)

    X20 IC Carolina Dry Docks (hands downhill)

    THANG:

    -mosey to SW corner of elementary school track for 1 round of Jacob’s ladder

    -Mosey to NW corner of said track to collect tractor tires.  2 tires, 2 pairs of men.  Flip said tires just once around the track.  Odd man out runs a lap then tags in.  Repeat until tires are both back to starting positions.

    -Indian run with optional burpee back to flag(s).

    -1 minute of Mary, Heels to Heaven IC X20

    BOM

    NMS

    Chumbucket happily surprised everyone by pulling up this morning.  While not really a Kotter, it is great to see him back in the rotation.

    Abacus lived up to his reputation by completely dicking up the counting during SSH’s this morning, then made it all better by really leaning into the bit.  Love it.

    You know how awesome your Q is when he selflessly comes out the evening before to knock all the wasp nests out of the tires for the Pax.  Your welcome.

    Thanks to Circle K for the mumblechatter regarding the tractor tires.  YHC thought it was your specialty?  You do OWN a tractor tire BTW!

    YHC was pleased to see the teamwork that the pax showed as a whole this morning to get both tires all the way around in the time alloted.  A tire aint going to just flip itself, you know.  Great showing by all this morning!

    Special shout out to Baggage Claim for putting the work in this morning!  Well done!

    Someone fart-sacked this morning.  YHC is not naming names, but let’s just say they should have been comfortable being on the North side of town.

    All pax this morning in their 40’s…no loves, no hates.  That’s notable, right?

    As always, It is a privilege to lead this group of men.

    Catch you on the flippity flop,

    Lab Rat

     

    Announcement:  The FCA is holding a fund-raiser dinner on 4/21, Abacus has a table he would like to fill.  The dinner will be on the Griffindorf U of R side of town.  If anyone has interest, please see Abacus, he is the guy in the excessively tight shorts and tap shoes at bike/run at MM.

     

     

     

  • A Real Nice Surprise

    YHC couldn’t have been more surprised to wake up and find that it wasn’t raining than if he’d woken to find his head sewn to the carpet.  9 Faithful were greeted with a rather ungloomy spring morn for a total body beatdown.  Here’s how it went down.

    The THANG

    Mosey to basketball courts for warmup COP

    COP

    • SSH
    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Burpees x 20

    Mosey to restroom building

    Triple Check

    • People’s Chair
    • Rows and Curls w/ Coupon
    • Run to Far Speedbump and Back

    Indian Polesmokers – line up on poles, feet at 6 inches, first PAX 5 polesmokers, run to end of line, next PAX and so on, repeat

    Mosey back to basketball courts for various exercises across the court

    • Inch Worm w/ Merkin, stop for intervals of back plank at free throw and mid-court
    • Lunges, stop for intervals of 20x Jump Squats at free throw and baseline
    • Sprint Over and Back
    • Crossover Over and Back
    • Backpedal Over and Back

    Ring of Bear Crawl – PAX in plank position, one at a time PAX Bear Crawls around the outer side of circle back to starting position, next PAX goes, and so on.

    Alabama Prom Dates x 20

    Superman x 2

    Burpees x 10

    Mosey back to shovel flag

    MOLESKIN

    As the bell was about to ring, YHC was pleased to see DK coming in hot with a few seconds to spare making for equal triple check numbers, though a solution for being short a coupon had yet to be determined.  Thanks to Jville for coming through with a Kettlebell.

    True to form YHC stumbled out of the gate with a few COP counting mishaps.  Accountants can’t count, that’s a known fact.  There are machines for that.

    YHC assumed because it was Tuesday and because the forecasts agreed, that the NoToll PAX could expect rain for this mid-April beatdown.  To YHC’s pleasant surprise the rains had seemed to move on by start time and the PAX had a rather pleasant morning in store.  Nevertheless YHC had planned accordingly and led the PAX through a workout designed to work all parts of the body while staying relatively dry.  Mid Triple Check YHC noticed that the poles along the parking lot looked so inviting (that’s what she said) and decided the agreeable weather called for an audible.  It seemed the PAX who had previously posted at Swirly’s famous Dogpile Polesmoker marathon had a moment of panic before realizing we only had enough poles for 2 rounds.

    The Ring of Bear Crawl was met with a bit of grumbling and calls for a tighter circle.  DK treated the PAX to an RVA F3 history lesson on the origin of exercises named after Wilson’s wife.

    As YHC admitted not knowing how to start the song for Superman, DK commented that YHC was showing his age.  That is not exactly true, YHC simply knows the George Costanza answering machine version better.  Believe it or not George isn’t at home, please leave a message at the beep, I must be out or I’d pick up the phone, where could I be, believe it or not I’m not home.

    It was an honor to step out front and lead for a second time.  YHC appreciates the encouragement and welcomes constructive advice.

    COT

    ANNOUNCEMENTS

    HDHH next Wednesday at Ellwood Thompson’s.

    New AOs still need new Qs to lead.

    May have missed one.

  • Golden Bell takes a toll at the Punisher

    8 regular RVA pax got their week started right st the Punisher. 50 degrees and clear, perfect spring weather for a beatdown. It went dow like this:

    COP – 30 SSH, 24 Merkins, 20 FMs, 20 DQS

    The Thang – Mosey to benches. 25 Dips, 20 Step ups – single leg. Repeato and switch legs.

    Mosey to Basketball court. In honor of the 12th hole at the Masters the PAX played it F3 style. 12 exercises , 3 times down the court.

    1st shot – merkins, 2nd shot PENALTY – Burpees, 3rd shot WWII situps, 4th PENALTY Burpees, 5th shot CDDs, 6th shot LBCs, 7th shot Tuck Jumps.

    Mosey to front of school. B2W, 5 Donkey Kicks, repeato increasing DKs by 5 up to 20. Run to street 20 merkins, back to wall 20 DKs. Repeato. ROF Flutterkicks.

    Mosey to Flag to bear crawl parking lot, per Goldberg request. Audible half way, spring back to flag. COT

    NM

    First of all Fudd arrived at Holton with time to spare, still last of the PAX but with 1 whole min to spare. Upon arrival Goldberg asked YHC if the beatdown would consist of bear crawling the parking lot. It was not planned but YHC was glad to get that in at the end.

    Recreating Speith’s 12th hole meltdown smoke the PAX. Most got the idea and Fudd only had a handful of questions. The 3 sets of 12 burpees as the 2 penalty strokes hurt.

    Donkey Kicks coupled with B2W dizzied the PAX but got some good core work in. The bear crawl the loop was excessive, glad we audible or else Swirly would still be out there.

    Announcements – Federal Taxes are due April 18th, not 4/15 for those procrastinator out ther (toga)

     

     

  • Full Monty

    Four trail run regulars showed up on what turned out to be a stunning morning for a long run:

    Out North Bank, cross over Belle Isle around the downstream side, over to Buttermilk then up Forest Hill (clockwise, of course).  Home on Nickle Bridge by way of second half of Buttermilk.  Offshore and Saab got in some extra mileage on the lake loop.  GPS clicked 10.0 miles upon passing the flags at the toll booth.

    Quick prayer and off to church/rehydrate.

    NMS:

    Not much to report, but a solid run was logged.  TYA and YHC are doing the half marathon trail run on 5/22, so we decided to up the mileage a bit.  Shorter routes were at the ready, but no takers this morning.

    Saab sent us off with homework:  Watch “The Barkley Marathons” on Netflix, come ready to discuss.  Lab Rat and M completed task.  Good call…Lab Rat loved it, M called it “a train wreck she couldnt stop watching”.

    Catch you on the flippity flop,

    Lab Rat

     

  • Who’s Sally

    On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down:

     

    THANG

    Warm up DQx20, Arm circles x10 forward and backward

    Slaughter starter 20 burpees OYO, SSHx25

    Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3

    Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.

    Up the steps. 1 left leg step up, 1 right leg,  then 2 left,  2 right,  increasing to the top.  30 dips at the top.

    Back down for Sally, this time on your 6. Sally up – 90 degrees, Sally down – 6 inches

    Mosey to field for escalating 4 corners.   Corner 1, 10 monkey humpers, corner 2 10 MH, 20 flutter kicks,  corner 3 10 MH, 20 FK, 30 plank Jacks,  corner 4 10 MH, 20 FK, 30 PJ, 40 mountain climbers

    Mosey to Carilon for Stairway to seven.  1 burpees, 1 incline merkin at the bottom,  up the steps,  1 squat at the top.   Repeat increasing up to 7 of each.

    Mosey back to the pull up bars for the back nine.   Repeat earlier sequence until Q says stop.   3-4 rounds.

    Mosey back to parking lot for Mary.  American Hammersx25, Hello Dolliesx25, Alabama prom dates x25, Rosalitas x25, LBCx25.

    Moleskin

    Glad to show our visitor from Raleigh what has been called “the best AO in F3”.  So many things to do it was my pleasure to lead the PAX for the first time at Dogpile.

    The PAX was introduced to Sally in the amphitheater and YHC felt a little pride when Swirly declared he was not a fan of Sally.  The above video inspired YHC and may be a new RVA challenge.  The 20 burpee delayed slaughter starter surprised a few.  Mumblechatter was limited until Sally showed up but everyone pushed through both rounds well.  Someone reminded me that it was a good thing Fudd wasn’t there for YHC’s complicated instructions for the steps.  Winstons pounded through the work and seemed to get faster through the Stairway to 7.

    Another great 2nd F at Ellwoods.  As most people say it’s the 1st F that brings men out and the 2nd that keeps them coming.  YHC audited a Lexington, SC AO Tuesday and Corporate got the full report that RVA was well represented.  Successful AO launches this past week.  Back for more this week, Q sign up is full for the front end of the week with the exception of the #SpiderRun.

    Hit ‘em well

    Rosie

  • Field Trip

    A refreshingly cool and pleasant morning at the GridIron welcomed 4 of the PAX who gathered at the alternate Short Pump MS parking lot. There was a palpable sense of expectation of a ground and pound, so YHC called a game plan audible at kickoff as follows:

    Thang:

    Mosey across the WildCat football field, the freshly paved but unpainted Pouncey Tract parking lot, and the bridge to the Grassy Knoll for the 8-Count BodyBuilder — circle up and go around 3x (pan-Pax IC).

    Field trip announced – recon Striker Park.

    Mosey through the woods break to the front Strikers Park parking lot, down the road to the back parking lot, and across the back three soccer field side lines to the Shady Grove Road entrance.

    Karaokes, high skips, backward runs, sprints, and medleys from endline to endline of the soccer fields – alternating 25x Merkins OYO and 25x Alabama Prom Dates OYO after each “run” sequence.

    Mosey back to the Grassy Knoll for a repeato of the 8-County BodyBuilder — circle up and go around 3x (pan-Pax IC).

    Mosey across bridge and drop before PT parking lot for 3 more rounds of 25x Merkins OYO and 25x APDs OYO.

    Mosey to PT pavilion dip bottom ISOs and 4 rapid-fire 30x dips OYO.

    Mosey across WildCat football field to bleachers for 25x Heels to Heaven OYO, Planks, 25x Carolina Dry Docks, 25x APDs OYO, and assorted Dead Bugs and 6 inches.

    Mosey back to alternate SPMS parking lot.

    COT:

    Prayer first, followed by Counterama and Name-o-rama (Attila by proxy).

    Moleskin:

    Nice expansion of the GridIron AO today – PT Park, SPMS, and now Strikers Park (to back entrance on Shady Grove Road). Note to Double-Dippers — if you can’t find us remember Strikers Park.

    YHC gladly cedes War Daddy status to White Deer – mere months matter.

    Attila’s yawns amidst exercise, including 8-Counts, continue to amuse. Less amusing was his suggestion that the over-sized Striker Park retention pond was an attractive site for an aqua-style BeatDown.

    Lots of youth activities today in RVA for the PAX – youth baseball (mini-Attilas) and soccer (mini-J’villes). Still brief opp for 2nd F at Chic-fil-a Coffeteria.

    White Deer has the Q next week at GridIron – come on out and support White Deer’s virgin Q: serious expectations for Top Gun upper-body BeatDown by a guy who scoffs at Merkins.

    Lots of great workouts before the next GridIron – consider Circus Maximus this Thursday at 0530 and bring your kettlebell. J’ville gave us a great Q at the CM launch last Thursday and we look to build on that again this week. Remember: north side of Godwin High School at the bus loop.

    1 Timothy 4:8

  • Fartlek.., it’s Swedish

    7 runners and two cyclists posted for a lovely spring run/bike through RVA.  Here’s how it went down.

    Runners turn left on Grove for a 4 minute warmup.  We then commenced with a Fartlek (alternating between faster and slower paces) workout up to Three Chopt, down to the 195 overpass, and back to the school.  The PAX alternated between 1 minute fast pace intervals and 2 minute relaxed/slower intervals.

    YHC has no idea what the bikers did, but I doubt it looked like this.

    YHC closed the COT

    NMM:  Apologies to the Monument Ave. 10k runners tomorrow.  YHC didn’t think about that as running in a sardine can lost it’s appeal years go.  Hopefully the speed work will help and not hinder your race.

    Fartlek seemed to confuse Fudd as he kept going back to Fartlick and some VMI thing he was subjected to/perpetrated himself.  To quote the venerable Saab, “It’s Farlek.., it’s Swedish.”  The explanation didn’t seem to help.  YHC also encouraged the runners to use a pace greater than their normal ability to maintain a conversation.  It should be noted that Lab Rat was not discouraged.

    Lastly, thanks to Abacus for demonstrating that TYA is not the only person wearing sausage casings rather than compression pants.

    Announcements:  Abacus seems to have joined the BRR, but see TYA for more slots.

    Contact me for the dates you want to Q or participate in the Hampton Roads launch.  We need a minimum of 4 per Saturday on 6/4, 11 and 18.  Let them know how we lead in RVA!

    Stay Classy,

    Toga

  • Gimme Five

    10 gathered on a morning which held much less rain then expected. Here’s what transpired:

    COP: DQ, SSH, LBC, Flutter Kicks, Merkins. Escalating burpees between each (maxed at 5)
    Escalating Merkins with curb crawl – max at 5
    (Brief) Suicides: Run out, standing jump, return and perform 5 standing jumps (high-knee…whatever they are called). Progressed across the tennis courts
    Four Corners: 5 Burpees, 10 Dips, 15 Merkins, 20 LBC’s. Five times around the track
    Stop-drop-roll shuffle
    Ring of Fire.
    Indian run back to base.
    2 minutes of Mary (Freddy Merc’s, Flutter Kicks)

    Moleskin:
    Prior to starting out, Spotter demonstrated his stealth maneuvering skills by appearing out of nowhere. As we commenced the COP, mumble chatter ensued – from the usual suspects. YHC was concentrating on his counting so I cannot comment on what was said. After the curb crawls, had intended to add-in pole smokers in at the pavilion, but the tomatoes had gotten their first, so we went right to the suicides. Shout-out to spotter by over-achieving and adding a round – which we all subsequently followed.

    During 4 corners, YHC attempted to go easy on the arms. Many were smoked from WDog the day before, so dips were understandably a challenge for many. Otherwise, Sippy, Spotter, and Swirly led the pack.

    Stop, drop, roll was a big hit as usual, with Swirly first providing the demo. Note: YHC enjoyed watching TYA’s approach which was more of a slow down, lower oneself gingerly, and let one’s ballast gently roll-self over. YHC’s were strikingly similar, just lacking the finesse.

    Announcements: Thoughts and prayers to Chum and his family. Upcoming 13 mi race trail run (see Lab Rat and TYA). Happy hour at ET on the 20th (Flashdance will send out BB to confirm attendance.) Rosie Q at Dogpile on Saturday – not to miss. Trail run on Sunday: Lab Rat has a 9 miler he is leading but shorter options will be available. (Remember: Only a few frigid days left in the season to catch TYA in his running tights!)

    Nice to hear the good reviews regarding the many new AO’s around Richmond.

    Saab abides