Category: Richmond, VA

  • It’s all in the A’s & B’s

    The PAX was 3 strong on a cool crisp morning entered the gloom.
    The Thang
    Mosey around the school to the baseball fields
    COP
    13x Air Squared
    21x Alabama Ass Kickers
    10x Alternating Shoulder Taps
    20x American Hammer
    20x Ballerinas
    Mosey to the track
    Bojangles Biscuit
    2 laps – sprint straight, mosey corners – rinse and repeat the opposite direction for a cool mile.
    10x Bobby Hurley’s each lap
    Mosey to track hill
    Bearway to Heaven (+ ascending curb crawl)
    Bear crawl up hill and jog down, increase by 1 burpee each time, up to 13
    Mosey to gym side of school
    Ascending Testicles
    10 derkins at 15 degrees
    10 derkins at 45 degrees
    BTTW
    COT

    Moleskin
    Without the moon in site the gloom was VERY dark once again.

    YHC created the workout based solely upon exercises listed in the A’s & B’s of the F3 website. This was a nice change of pace from the traditional COP and core workout. Only issue was remembering the names of exercises YHC had only practiced and not yet executed. Still Weinki free!!!!

    Surprise guest Mini Me (N. Charlotte) & Swirly graced SOT with their power packed energy level. Mini Me is especially impressive on the BTTW. He explained his skillful craft has come with many tumbles over the last couple of years.

    Swirly of course brought the steady driven performance YHC has come to expect. His knees are still bothering him after the BRR, which may explain the reason he did not lap me during the mile run. Get better Swirly.

    Have a good one guys, See you next time!

  • Power of Love

    16 strong gathered at No Toll to celebrate the greatest movie that was ever released on October 25, 1985.

    Here’s how it went down:

    Mosey to basketball courts for Marty McFly layups. Remember the sweet Nike high-tops he had?

    COP
    25 – Alternating George McFly uppercuts
    25 – Doc Brown Great Squats
    20 – Van Halen Guitar Kicks (10 each side)
    20 – Hoverboard squats (10 each leg)

    Mosey to tower for Clock Tower Merk & Burp. In each of 4 different clock positions (12/3/6/9) we paid respect to the time the Hill Valley clock tower was struck by lightening. 10 Merkins and 4 burpees at each clock position. Lap around town square between each set.

    12:00 – 10 stagger merkins – right hand high. 4 burpees. lap around town square.
    3:00 – 10 stagger merkins – right hand wide. 4 burpees. lap around town square.
    6:00 -10 stagger merkins – left hand high. 4 burpees. lap around town square.
    9:00 -10 stagger merkins – left hand wide. 4 burpees. lap around town square.

    Mosey to field for Tunnel of Love. Pax downward dogs and tunnel of love commences. All while listening to Huey Lewis and the News – Power of Love.

    Mosey to Pavilion for Time Machine. Exercise to the dates Marty/Doc traveled during movies 1-2.
    11/5/55 – merkins, 6 count clock lunges, flutter kicks
    10/26/85 – carolina dry docks, 180 jumps, LBCs
    10/21/15 – 2 count dips, jump tucks, WW1 situps

    Mosey to near field and circle up for 1.21 GW of electricity. 1 set of 21 burpees.

    6 MOM
    – 20 Rosalitas
    – 45 seconds (ish) of Flux Capacitors
    – 20 Earth Angels

    Back to SF.

    Moleskin
    Strong turnout for a tribute to Back to the Future. YHC appreciates sticking with some of the arbitrary exercises during COP to get to the meat of the themed workout.

    Kudos to Lockjaw who knew it was 10:04PM when the Hill Valley clock tower was struck by lightning. I would have been concerned except he mentioned he just watched the movie last night.

    The tunnel of love to the Power of Love was a real crown pleaser. EF Hutton disclaimed he didn’t realize how much he loved Huey Lewis & the News. He mentioned that he was going to download on itunes and put it on repeat for the rest of the day.

    The time machine was interesting in that YHC had to figure out an exercise to do 85 times. I went with 85 single count LBCs and hoped it was a crowd pleaser. Much mumble-chatter and grumbling ensued. Mission accomplished?

    Props to Viral who corrected Bleeder on the exact amount of electricity in a bolt of lightning. One-point-twenty-one “jigga-watts” was the correct answer.

    I think I heard Shooter singing Earth Angel during 6MOM. Perhaps he saw a shooting star as well.  TClaps to BT for bringing the pain to the Flux Capacitor.

    Announcements
    – Hump day HH tomorrow @ Splinters. Details here. Please RSVP if you have not already. 530 interval hill run. 600 HH. Families invited.
    – Journey to manhood at St Christopher’s 7:00 Wednesday.
    – Go ruck saturday. Check with Honey Do. Either way wish him and Chum luck.
    – Pumpkin race 10/31 @ lewis ginter. Kids run at 830, adults at 900.

    Splinter

  • Sunday Trail Run — RIP Summertime

    Four of the faithful posted early Sunday to run the Buttermilk/North Bank trails. The temperature was in the upper 30s. That was a bit shocking to me at first. But, I quickly warmed up and enjoyed the perfect running temperature. As an extra bonus, the temperature was just cold enough to keep the pesky mountain bikers and dog-walkers away.

    We ran the trails in the clockwise direction for the first time in a few months. Offshore enjoyed the lead most of the time and finished very strong.

    We started off in the dark. Several of us had headlamps. To avoid twisted ankles (or worse), I strongly suggest that everyone bring headlamps to the Sunday trail run, at least until the time changes back to EST.

    There is talk of getting a group together for the Bear Creek 10 miler on Dec. 6.

    There is also talk of getting a group together for the Willis River 35k mid-January.

    Annoucements:
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • An Inverse Dirty McDeuce at #GridIron

    Three of the faithful came out to the #GridIron gloom. YHC (cheerfully) took to the Q, and this is how it went:

    ssh x 25, don quiote x 25, lbc x 25, imperial walkers x 20, hillbillies x 20

    Mosey to track.
    Chiabatta — alternating single leg Alabama prom dates
    Dirty MacDeuce #1: 200m sprint
    Dirty MacDeuce #2: 200m sprint
    Dirty MacDeuce #3: 200m sprint

    Chiabatta — leg circles alternating cw and ccw
    Dirty MacDeuce #4: 200m sprint
    Dirty MacDeuce #5: 200m sprint
    Dirty MacDeuce #6: 200m sprint

    Chiabatta — bear crawl, crawlbear
    Dirty MacDeuce #7: 200m sprint
    Dirty MacDeuce #8: 200m sprint
    Dirty MacDeuce #9: 200m sprint

    Chiabatta — merkins, flutter kicks
    Dirty MacDeuce #10: 200m sprint
    Dirty MacDeuce #11: 200m sprint
    Dirty MacDeuce #12: 200m sprint

    Chiabatta — dips / Carolina drydocks

    10x burpees
    10x scissor lunges

    It is funny how 200m repeats can feel so easy at first — and so hard after 10 or 12 them. The PAX looked like it was going to mutiny for a while there, but pushed through. Extra T-claps to Groh, who posted after having worked past midnight all week (including Friday).

    Annoucements:
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • Almost time for the yellow hat

    A PAX of nine posted in the cool, quiet Gloom at this morning’s version of #ThePunisheRVA.

    The Thang:

    Mosey across the Linwood Holton Elementary parking lot to the school yard for the start-up COP with 25 x Imaginary Jumpropes, 25 x Imperial Walkers, 25 x Don Quixotes, and 25 x Standing Snow Angels.

    Jog down Laburnum Avenue, take a left on Hermitage, run to the grassy median off of Wilmington Avenue.  Complete 11 x Squat Thrusts, 22 x Staggered Merkins, and 33 x Rosalitas.  Up and jog another block to the Confederate Avenue grassy median for 11 x Burpees, 22 x Carolina Dry Docks, and 33 x Flutter Kicks.  Stand and jog another block to the Palmyra Avenue grassy median for 11 x Mountain Climbers, 22 x Merkins, and 33 x Hello Dollys.  Up and jog to the intersection of Westwood Avenue and Brookland Park Boulevard for 11 x Squats, 22 x Wide Grip Merkins, and 33 x Freddie Mercurys.  Touch the wall and return to Palmyra, then Confederate, then Wilmington completing 11 x Donkey Kicks, Side Lunges, and Squat Jumps; 22 x Wide Grip Carolina Dry Docks, Close Grip Merkins, and Close Grip Carolina Dry Docks; and 33 x LBCs, Russian Twists, and V-Ups.  Return to the school.

    Circle up around the security camera pole in the front field.  One PAX member completes 7 x WW I Sit-Ups while remaining PAX Crab Walk away from the pole.  First PAX member announces completion of Sit-Ups and flips to start Merkins.  Remaining PAX Bear Crawls back to the pole.  First guy stops Merkins when all have returned to the pole.  Next guy up, same thing.  Rotate through until all have had a go.

    Short mosey and circle up for Burpee Circle.  One PAX member completes 5 Burpees while the others are completing Windshield Wipers from Plank position.  If so inclined, make a lap around the circle once done with the Burpees.  About mid-way through, PAX flipped over to LBCs while the Burpee rounds were completed.  Stay in circle once done for some brief stretching.

    Moleskin:

    Swirly didn’t break out his yellow hat yet.  It was 37 degrees this morning.  Not quite cold enough perhaps.

    No SSHs – can you dig it?

    Announcements:

    Second F – 10/21/15 – Splinter’s house – see earlier preblast – run at 5:30 and social at 6:00

    GoRuck – 10/24/15 – ask Honey Do

    Great Pumpkin 5K – 10/31/15 – ask Swirly

     

     

     

     

  • A quiet Saturday until…


    7 Faithful and 1 FNG arrived for a Dogpile Beatdown

    THE THANG

    COP
    25x SSH
    15X Merkins
    25x LBC’s
    25 Imperial Walkers

    Mosey to Amphitheater
    Lunge up 6x alternating legs, 30X dips, 30X Deep Knee Bends

    Mosey to the Carillon

    Quadruple Check
    Pair up in Fours

    LBC’s, Bunny hop Steps/Bear Crawl, Plank, People’s Chair.

    10x Burpees
    Mosey to Circle for Six Minutes of Mary
    Mosey back to Shovel Flag
    COT

    Moleskin

    We were a quiet group at this Dogpile workout, then YHC realized the PAX was waiting for EF Hutton to say something. Welcome EF Hutton! Kotters to Viral for making it out and bringing out the FNG.

    The Legs were hit hard today. Honey Do commented that when he started the Bunny hop up the steps, he came to the conclusion that his quads were done and not the best muscle group to use for the exercise; and called on his calves to complete the requested exercise.

    Post Workout, Ran into Honey Do at the Indian Princess campout, Both of us were wondering A) Had the body recovered enough for the YMCA games that were going to occur and B) How cold was it going to get? The answer to A was answered soon enough; however, Question B, It wasn’t until the early hours of the morning hours before the thermometer displayed a temperature that I had not seen sense last winter. The refreshing morning frost highlighted that the temperature on the car’s digital thermometer at the Campsite on beautiful Lake Anna ( Just a few miles West of the North Anna Nuclear Power Plant) was a sultry 29 degrees.

    Annoucements
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • Lost on Grove Ave


    12 Faithful Runners arrived from some running down Grove.

    THE THANG

    ?????? on Grove Back to the Shovel Flag, Plank, Drop, Hold for a TYA 10 count.
    COT

    Moleskin

    As TYA was coming in hot this am, hot on Sippy’s rear. ( Sippy was biking to the run this am) After YHC brief intro to the run, the Mumblechatter distracted most of the PAX from paying any attention to the actual directions. Toga was the only clearly informed runner who completed the entire running route. Apparently, BT seemed eager to turn earlier than the stated Turnaround point; LugNut reminded BT that the turnaround was RoseNEATH Ave, BT stated that he thought YHC had said Rose Lane. Clearly some confusion; however, TYA did later confirm that the Rose Lane turnaround would have been an attractive Turnaround point. LugNut and YHC noted that had BT hit the correct turn around, the run back would have been right in his Wheelhouse; if YHC had only printed Lanyards! My apologies!

    Announcements: Bottom to Tap this Saturday 1100, Go Ruck next Sat, then Pumpkin Race on Halloween 0830. 2nd F next week at Casa De Splinter, sounds like a run beforehand at 5:30. Be sure to RSVP on Splinter’s pre-blast.

  • MAXIMUS !!!!!!!

    11 strong emerged from the fartsack and posted at 45MOM today.  Weather was crisp and clear, 58 degrees and clear,

    The Thang:

    Mosey to far side of school.  Disclosure and announcement of the birth of Maximus Alexander Bleile.  Workout today to be done in his honor.  Little Baby Crunches x89 (Maximus was 8 lbs 9 oz at birth), SSH x20, through the tunnel x 20, arm circles x15 forward, arm circles x15 backwards, Merkins x 10.  Mosey to tennis courts for “The Pusher”.  All plank along side of tennis court.  First PAX run from baseline to service tee, sideways to middle of court, forward to net, sideways to right side of court, backwards to service line, sideways to next court and repeat through the four courts. Next PAX starts when first PAX reaches net.  All plank when finished.  10 WWi situps, Repeato x 4. Mosey to soccer field for 11’s.  Two exercises are Lt. Dans and Merkins.  Run to tree line forward and run back to sideline backwards during the 11’s.  Mosey to field near parking area.  American Hammer’s x 20, Alphabet OYO, 35x Little Baby Crunches.

    COT for prayer and announcements.

    Moleskin:

    Congratulations to Steve and K.C on the birth of their son Maximus.  We started with 89 LBC’s to acknowledge his birth weight and 35 LBC’s at the end to acknowledge Wedding Singer’s current age.  During the COT we said a prayer for Maximus and Steve and K.C.  Maximus has a good start on life with a community of folks who care for him.  Cannot wait until he posts at his first workout.  Shocked that Dad did not post this morning….not.

    YHC was trying to sneak onto the tennis courts to scout out the new exercise this morning.  I pulled up, parked quietly on the side of the road and figured out the exercise.  When I pulled into the AO parking spot afterwards, Swirly said “guess you are Q’ing today”. He said he had a little bit of conspiracy in him,  You cannot get away with doing anything without him noticing.

    Not much mumble chatter this morning.  Fudd not posting slows down the chatting a little bit.  We missed you out there today.  Expected to hear something about baseball playoffs or something else topical.

    We did the 11’s across the soccer fields today towards the big trees.  On the first go, Sippy went down due to uneveness on the soccer field (no damage to sippy).  YHC almost took a tumble as well.  I thought soccer fields were supposed to be flat?  Lots of confusion over whether we were going to the big trees or small trees.  I think people were hoping that we were hitting the small trees because they were closer.

    Happy Birthday Maximus.

    See you in the gloom.

  • The world is round but the ground is flat

    Seven of the faithful posted for Monday’s #ThePunisheRVA.

    Mosey around the front bushes for the start-up COP with 25 x Hillbillies, 25 x Imperial Walkers, 25 x Russian Soldiers, and 15 x Forward and Backward Arm Circles.

    Jog to the eastern property line for 1492.  PAX lined up in plank position with the member at the back of the line then completing a Bear Crawl to the front of the line.  Rotated through until all have crawled through once.  Halted and completed 50 x LBCs, 25 x Alabama Prom Dates, 50x Flutter Kicks (single count), 25x Merkins, 25 x Squats, and 11 Burpees.  Line up and Bear Crawl and complete the same line up of exercises 6 times working our way across the property from east to west.  Finish with two passes of the Bear Crawl and 104 x LBCs and doubling of the remaining exercises.  Total exercises – 1492.

    Jog to the ShovelFlag of the COT.

    Moleskin:

    1492, get it.

    I think Toga dislikes repetition.  Will work on that for next Columbus Day.

    Announcements – check recent backblasts for additional details on the Bottom to Tap run, the GoRuck event, the Great Pumpkin 5K, and the Bear Creek 10 miler.

    Congratulate Wedding Singer when you have a chance……

  • #SouceofTruth Goes Cross Country

    Two of the faithful posted at Source of Truth this morning to enjoy the crisp autumn morning. Lugnut planted the SF, and this is how it went down:

    Jville on Q:
    Mosey beneath the massive white oaks by the school for COP.
    ssh x25
    circular leg lifts x20
    don quiote x25
    imperial walkers / hillbillies x20

    Lugnut on Q:
    Cross Country run to and around Clover Hill HS (2mi+).
    Return to SF and mosey to soccer field inside track.
    11s (jump and touch crossbar / LBCs) sprint to midfield and back.

    Mosey to hill up to tennis courts.
    Ascending clock merkins to 5.

    Jville on Q:
    freddie mercs x25
    alabama prom dates x25
    circular leg lifts x20

    COT

    Although we lacked numbers this morning, YHC and Lugnut managed to put in a good workout. While running around Clover Hill HS, we did not see a walker on the right side of the road shrouded in near total darkness. As we pulled alongside, the walker lit up his/her mobile phone casting a surprisingly bright light into the surroundings. Lugnut nearly jumped out of his skin and accelerated to something near a 5:50 min/mi pace. Lugnut is going to love those free-range dogs at next year’s BRR!

    Johnsonville