Hill run today, 530 pm. Meet at top of hill at intersection of Cary and Hillcrest. Beers and snacks at Tya’s house at 6:30. Address is 210 west hillcrest ave. See you there!!
TYA
Category: Richmond, VA
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Arms Center, Ab corners
Sixteen faithful and one FNG gathered at No Toll on a beautiful morning to enter the Gloom. The conditions were far superior to last week’s No Toll which has been dubbed the wettest ever.
THANG:
SSH x 30 , 10 Burpees , 15 Imperial Walkers
Mosey to the Pavilion in center of soccer field for: 4 arm sets & 4 corners of Abs. Mosey between pavilion and each corner:
Pavilion – 20 Merkins, 25 Dips, 20 merkins
Corner 1 – Partner Leg toss , 1st set 20 , 2nd set 12
Pavilion – Merkin wheelbarrows – 10 partner hold decline merkins, wheelbarrow crawl to tennis ball then 5 more decline partner hold merkins. Each partner completes 1 set.
Corner 2 – 40 Russian Twists , then 10 XO’s
Pavilion – 15 decline merkins , 15 dips , 12 decline merkins
Corner 3 – 40 Freddy Mercurys, Knee dip planks 30 seconds
Pavilion – Merkin Wheelbarros #2 – 5 decline merkins, longer wheelbarrow crawl then 5 more decline merkins
Corner 4 – 30 thrusts , 40 flutterkicks, 20 thrusts
Mosey back to start, finish with 10 burpees
MOLESKIN:
Glad to have such a good turnout for YHC’s VQ and all the support. Welcome to FNG Modell – hope to see you out again. YHC felt a little out of breath while counting off the IPs after the starting Burpees, will have to remember that for future reference. There was some mumblechatter on what constituted a “corner” of the field as a soccer field or as YHC sees it one “Meta field” with 4 corners. YHC’s demo of the thrusts on corner 4 proved insufficient as looking around there were 10 different versions being done, another lesson for next Q.
ANNOUCEMENTS:
Richmond GoRuck event is coming up on October 23 & 24. For those who are not doing the BRR this is a good chance to one-up the BRR group along with YHC.
Normal workouts this week along with Wednesday Hillcrest hill run at 5:30 and drinks afterwards at TYAs house.
CONVERGENCE on 9/19 at Gridiron. Bring a friend!
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North Richmond Crop Circles
A PAX five strong posted for #ThePunisheRVA and we went after it like so:
Mosey to side yard for COP – SSHs x 15, Don Quixotes x 15, Imperial Walkers x 15, and Forward and Backward Arm Circles each x 10.
Jog to front green for 13 Acres Baker’s Dozen involving thirteen exercises: Squat, Merkin, Hello Dolly, Alternating Lunge, Wide Grip Merkin, Rosalita, Squat Jump, Close Grip Merkin, Freddie Mercury, Step Behind, Carolina Dry Dock, Flutter Kick, and Mountain Climber. Thirteen rounds of exercises. First round, complete 13 Squats and 7 of the other exercises. Second round, 7 Squats, 13 Merkins, and 7 of the remaining exercises. And so on.
Stay in place for Child’s Pose, Cobra Pose, and Downward Dog. Hop up and jog around the front of the school yard back to the ShovelFlag.
Moleskin:
We gave a shot at completing the workout above back in April and had to stop before we finished. We got through it today due in part to a shorter warm-up and faster pace. Nice job fellas.
Heading home on foot following the workout, there remained five flat dry spots in pentagon shape where we’d completed over 1270 exercises, each, this morning – crop circles for sure.
Regular lineup of workouts this week. Honeydo leading the PAX tomorrow for his first Q effort. Social time in TYA’s yard this Wednesday following an afternoon Hill Run.
Good discussion about BRR – solid spreadsheet sent around to BRR participants by TYA taking into consideration everything but the impact of the mountainous terrain on lighting at sunrise and sunset. Also looking forward to being chased by mountain dogs at midnight.
Happy Monday!
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GridIron Brings Back the Pillars of Gloom
Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill. The weather was sunny and warm, but slightly cooler than the average August morning in Richmond. This is how it went down:
THANG:
ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25
mosey to grassy knoll for 10 minutes of burpees
mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile)
mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps, carolina drydock, flutter kicks, LBCs, curb dips.
mosey to bus lane for ascending / descending curb crawls with merkins (1 – 5, then 5 – 1)
mosey to shady spot in grass for 5 minutes of mary, ending with a spirited Russian twist
COT
MOLESKIN:
During the prior week’s workout, Jolly Rancher talked much smack, repeatedly asking Earthworm for tabata sprints. By the end of this workout, Jolly Rancher was not talking smack. Rather, he was hanging his head and drooling on the ab wheel. In fairness to him, he did pull off 12 burpees per minute during the “10 minutes of burpees” sequence.
During the naming of WD40, Earthworm suggested a number of very manly names for his son, including Thor, Mjolnir, and Odin. Wilson was very vocal in opposition to a father giving his son a strong, virile F3 name. He suggested “Hemorrhoid.” YHC was contemplating Mule Deer as a variation of Mjolnir (pronounced MYUL-NIR). The PAX promptly settled on “WD40.” Welcome WD40!
ANNOUNCEMENTS:
Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back.
Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.
CONVERGENCE on September 19th at Gridiron. Bring a friend! Although not final yet, there seems to be support for a true double dip 6AM workout at GridIron as well. Need a Q volunteer for 6AM.
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Swirly Q’s at Dogpile
9 Faithful appeared in the gloom this morning.
THE THANG
20 SS 20 EW 20 LBC 15DK
4 corners 10 Burpes 20 LBC 20 Merkins 20 squats
4 times
7 over hand pull-ups 7 crunches 7 underhand pull ups 7 dips run to tree
4 times
sprints brick patio up stairs bear crawl down steps 10 WW 2 sit ups – 4 times
Bear crawl to middle – ring of fire 10 Merkins .THE MOLESKIN
Glad to have Aisle 5 gather Wilson this morning, Wilson claimed that he would not have gotten out of bed if Aisle 5 had not arrived at his front door to take him for some double dipping.
As we left the RAMM yesterday, Toga Worried that no one had signed up to Q, Swirly and YHC said one of us would take it, Swirly stepped it up this morning! The simplicity of 4 times can make it brutality intense.
Best Shot hit 5 workouts in his first week! Way to sallow the red pill!
Aisle 5 has had two straight Weeks of Double dipping, Keep pushing it Aisle 5!
On the Bear Crawl to the manhole, Wilson and YHC were neck and neck, not sure if it was considered a race, but heck, YHC is game for just about anything where some form of odd competition is involved, fairly certain it was not sanctioned by “Willson’s Wife”. Wilson took an early lead out of the gate, YHC was quickly on his heels, as we entered the final few feet of the Unsanctioned “race;” YHC was under serious pressure to make his move. YHC made the intelligent decision to dive for the manhole in order to hit it first. In that attempt for all out Bear crawling domination, YHC made a diving stretch, as YHC’s hand hit the Manhole cover, YHC’s face made firm contact with the ground that surrounded the manhole. For some reason, the ground around the manhole had the soft pillow like texture of a boulder. Probably not YHC’s best decision, but YHC did reach the manhole first. Interestingly, YHC’s Dad was nicknamed “bear” at VMI.
Announcements:
Sunday trail run will be at Pocahontas Park. 10k cross country loop that will be run twice. Meet at Martins at Stony Point at 6:30 to clown car to Chester. Let Jville know if you plan on joining his clown car.
Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back. Check it out here Red Light and Blue.Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.
CONVERGENCE on September 19th at Gridiron. Bring a friend!
POST WORK
THIS JUST IN: THE BRR TEAM IS STARTING AT 0530 ON SEPT 11 THAT’S OUR OFFICIAL START TIME!
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Preblast — Pocahantas Park Run
We are mixing things up a little this Sunday. Meet at the Newby’s Bridge Road gravel parking lot adjacent to Pocahantas State Park on Sunday, August 16 at 7 AM. Directions and other parking info can be found here. Let me know if you want a spot in my clown car.
I will post the trail map on the link above shortly.
Johnsonville
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Finish what you start..BAKE SALE…BAKE SALE
12 Faithful arrived for today’s run. It was a perfect temperature for a run or for flying.
THE THANG
Run Backwards to Grove, turn right, Run to the Boulevard, Return for the 4, 5, 6 , 6+ mile loops, then back to the Shovel Flag.
MOLESKIN
YHC arrived early in the gloom to get some bonus mileage in before the PAX arrived, YHC thought someone would have had the same idea. Wearing enough reflective clothing, YHC could easily be spotted in case Jville showed. The two 747’s that tried landing on Commonwealth this morning has YHC rethinking the amount of Light and reflection necessary to prevent being run over by a car.
Happy that the PAX could complete the rest of the Backwards running that TOGA started us on yesterday. Sorry that Pucker was not there to show us how it’s done. Saab was not going to be late, he started running as he shut his car door, and looked slightly confused as the PAX started running backwards toward Grove, but quickly hit his reverse stride.
YHC had Life Savers Peppermints for the PAX that arrived early, Please check out this article for more info about running and Peppermint facts Link:Peppermint Grizzly and Best Shot were asking about it on the route out this morning.
YHC was glad to be able to run with Best Shot and Grizzly for a brief period this morning. We were able to attach to another run group, some of whom were more lit up than YHC. No Planes were sighted though.
Lug Nut, looking for more speed, found that the performance of a race car/runner can be subject to the amount of time it takes to make a PItSStop.
TYA was hot on the heels of Swirly and BT. BT and Swirly discovered that halting conversation can increase their pace, and they quickly out paced TYA. YHC is sure TYA continued to talk to himself.
SAAB was first to return the Shovel Flag from the longest loop. Way to hit it SAAB!
Announcements:
Sunday trail run will be at Pocahontas Park. 10k cross country loop that will be run twice. Meet at Martins at Stony Point at 6:30 to clown car to Chester. Let Jville know if you plan on joining his clown car.
Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back. Check it out here Red Light and Blue.Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.
Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m Swirly and YHC daughters raising money for a School Athletic Trip.
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Taking Requests and Playing the Hits
12 posted for a lovely RVA morning block party at Mary Munford Elem. Here’s how it went down:
Thang:
Quick disclaimer then half PAX runs the full block with 5 burpees at each corner. The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return.
With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2
12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over head: repeato x2
12 behind the head tri presses, 12 curls, 25 yd block overhead crawls: repeato x2
Mosey to treeline on Carey for backwards run suicides
NMM:
YHC envisioned the PAX running the block for each set, but it became clear that we weren’t going to get through all the exercises with that model. There was also a distinct lack of mumble chatter during the block reps. YHC took this as a good sign.
It turns out people still have hidden talents. Bleeder’s time at VMI means that he can crawl on his back like a snake in a frying pan. Pucker can outrun Splinter when going backwards. Apparently this comes from defenseman backwards skating or some kind of yankee genetic mutation. YHC thought the backwards suicide wouldn’t take long or prove particularly difficult. My thinking was corrected about half way through with time running out and a lot more trees to go. Note: The PAX didn’t complete this part of the workout, but more time will be allotted next time.
Announcements:
Sunday trail run will be at Pocahontas Park. 10k cross country loop that will be run twice. Meet at Martins at Stony Point at 6:30 to clown car to Chester. Let Jville know if you plan on joining his clown car.
Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back. Check it out here Red Light and Blue.Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.
Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m.
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PAX makes Shaq look good….
The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning.
Mosey to the trailers
COP
25 X Imperial Walkers
20 x Jumper Squats
21 x Crab Cakes
30 x LBC’s
Mosey to the football field
10 Minutes of Burpees
On the track
Wallanaka track exercise
Split into 3 groups
Run to group and do the appointed exercise until PAX returns
Rinse and Repeat x2
plank
merkins
squats
lunge
flutter kick
mosey to basketball court
Old School hoops practice
Defensive slides x 3
Inchworm suicide
1 full suicide per missed free throw 6x
Mosey to the parking lot
COTMoleskin
Impressive turnout this morning from all sides of the river.Props to Ricky Bobby for choosing 10 burpees a minute on the 10 Minutes of Burpees exercise. I’m not sure he completely understood what he was committing to but got very very close to doing all 100. Well done.
BT won the Dukes of Hazzard award sliding in at 5:29:50. I’m betting there’s a Hazzard County in Tennessee as well.
TYA beat the bell by 1 minute. Oh so close but right on time. What if he had been late, Conspiracy has several suggestions I’m sure.
YHC was quite impressed with the lack of free throw shooting abilities. Hoping for one or two extra suicides would have been appropriate for today’s workout, 6 extra suicides pretty much did me in. Surveys show all those who did not shoot would have made it.
Gene Pool and Bonzo explained that suicides are now called Cupcakes. It is interesting to note that Bleeder used his marketing skills much more effectively today promoting the Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m., evidently its all about the cupcake.
Have a good one!
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Punishment at the Pavilion
An eager group of eleven posted at the former 13 Acres property for this week’s episode of The Punisher. The rain held off long enough for the PAX to finish the following:
Mosey around the front parking lot for the initial COP including: Imperial Walkers x 25, SSH x 25, Moroccan Nightclub (borrowed for RVA) x 50, Prisoner Squats x 25, and Plank Dips x 10.
Jog to the school’s outdoor pavilion for:
Whole Lotta Rosie (another borrowed for RVA) – Mountain Climbers x 30, LBCs x 42, Mountain Climbers x 30, Russian Twists x 39, Mountain Climbers x 30, and Flutter Kicks x 56 – then Bear Crawl to the pavilion shed, jog over to Hermitage Road and back around to the parking lot entrance, and Zombie Walk back to the pavilion.
Mucho Chesto (final borrowed routine for the morning) – Merkins x 10, Werkins x 10, Clerkins x 10, Staggered Merkins each side x 10, flip over to Dead Cockroach until all are done round 1, then flip back over and go another round followed by the Bear Crawl, jog, and Zombie Walk loop again.
Whole Lotta Rosie once again followed by the Crawl, jog, and Zombie Walk.
Lindsays / 40s – starting with World War I sit-ups along with Dips using the picnic tables at the pavilion. This final routine was interrupted for a mosey back to the Shovel Flag.
Moleskin:
Welcome Paul Brooks – FNG. Regular workout lineup for the week plus Hill run again Wednesday afternoon and trail run next Sunday. Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.