Category: Richmond, VA

  • Merkin Mosey

    Choo Choo and Beaver couldn’t make it out to the Loco Motion AO, however, we met up to join forces for a Merkin 5k out at the Ol Lumberyard. Nearing the Merkin Challenge Month finish line our upper bodies are looking like something out of Baywatch (could be either sex) but feeling like burnt toast!

  • Les Temps Perdu

    8 studs partook in the “Old Dirty 100” powered by 90s alt rock bangers.

    🔥 WARMARAMA (10 min)

    Mosey around parking lot loop working in butt kickers, high knees, karaokes (done on the same side as pointed out by Belay). Circle up for some SSHs, DQs, Helicopters, Cherry Pickers, and stretching.

    Hit play on 90s alt rock then moseyed to bus loop for round 1 of Old Dirty 100.

    💪 The Thang (30 min)

    🔁 Old Dirty 100

    🧱 Round 1: HS Bus Loop

    1. Ran 1 lap then hit 100 Freddie Mercuries
    2. Ran 1 lap then hit 90 squats
    3. Ran 1 lap then hit 80 merkin

    🧱 Round 2: Courtyard Loop

    1. Ran 1 lap then hit 70 LBCs
    2. Ran 1 lap then hit 60 imperial squat walkers (60 is debatable)
    3. Ran 1 lap then hit 50 Chuck Norris merkins

    🧱 Round 3: MS Bus Loop

    1. Ran 1 lap then hit 40 flutters
    2. Ran 1 lap then hit 30 walking lunges
    3. Ran 1 lap then hit 20 mountain climbers
    4. Ran 1 lap then hit 10 burpees

    Slowseyed to a wall and sat in people’s chair while Rage Against the Machine screamed “FU, I won’t do what you tell me” at us.

    🧘 Mary / Cool Down (5 min)

    Moseyed BTTF for 4 minutes of Mary.

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – Wildcat

    Dealer’s Musings:

    • Smaller group than usual, but great company and hard work
    • 311 gets Snuff fired up
    • Wedding Singer rages when Rage plays
    • Coffeerama was great!

  • Cinco De Geratrico…

    Four Gents and one slightly tardy Gerry arrived for what YHC hopes was a sufficient beatdown….

    Shout-out to Applesauce who, upon seeing Saab on the Q sheet, conducted detailed research into obscene jokes to present to the PAX… YHC was both pleased, and a bit flattered by the reputation he has apparently developed.

    Saab Abides (when able)

  • Mini Horseshoe

    6 SOJ men were ready for a Rosie Q at Timberwolf with one LIFO, but the PAX accepted the excuse post-workout.

    Head to the tennis courts for a brief warmup of standard fare.

    YHC explained the mini version of the Luck Horseshoe – one exercise then lap around the tennis courts always facing the same direction, run, slide left, bernie, slide right. Add exercise 2, lap, up to exercise 5 then start dropping. Exercises were the classic LH – merkins, Imperial squat walkers, scorpion dry docks, WWII, lunges, 20 of each. All rounds completed by the PAX, the mini version definitely kept us closer together than the full track version. Cottontails form is on point!

    Mosey around the school to the benches for some low rep form work. 2 rounds of dips, AARP squats, derkins, split squats, hoe downs.

    Mosey our way back to the flag adding 2 LIFO penalty burpees before the 45 minute mark.

    Thanks for letting me take the lead at Timberwolf, it’s been a while since I’ve had the Q out there. You are welcome for making it a mini and not the full Lucky Horseshoe.

    • Magnum PI workout at Dogpile this Saturday – wear your Hawaiian shirt, Tigers hat and mustache if you’ve got it
    • Daddy Daughter dance Saturday 12/6 – lots of guys signed up, looks like it’s going to be a good time
    • 12 Days of Christmas beatdown 12/23 at NoToll – reach out to EF Hutton or punch the HC button on his Secret Santa slack post if you want to join the gift exchange.

  • IR-friendly Circuit of Doom, AKA: The welcome back party for Biodome

    Five brothers crossed past their comfort zones to embrace a new level of pain train madness, all thanks to our brother Biodome’s long anticipated return from IR. The man can’t move faster than a walk, so it was heralded as a no-run beatdown, which we honored (endured) with gusto:

    WARMERAMA OYO:

    • Welcome & Disclaimer
    • OYO movements and stretches to get the blood flowing

    THE THANG:  PAIN TRAIN CIRCUIT

    • PAX each take a Station and complete reps until the TABATA timer goes off (100 seconds of work, 20 seconds of rest/stretch = 2min per station)
    • Station #1 – Battle Rope
    • Station #2 – WWII’s
    • Station #3 – 60# Sandbag Squats
    • Station #4 – Flutters with Skull Crushers (10# plate in each hand)
    • Station #5 – Plank Pull-Through of 30#KB
    • Station #6 – Curls with 30# Ruck Plate
    • Total of 20 Stations completed

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  AMRAP reps to a Tabata timer, with most stations incorporating heavy weights, was HARD work. The encouragement was to have good quality form, adjust to a different exercise at each station as needed, but keep the reps going for the full 1:40 at each station. The efforts put forward were impressive, and all the PAX were truly exhausted by the end of 20 stations. We are all very thankful to have Biodome back with the PAX! Yours AYE, DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 12/6 Father Daughter Dance
    • 12/23 Rosie’s 12 Days – NoToll

  • 2 for Tabatha

    2 men posted on a cold morning to throw some iron around. The PAX decided to do a Tabatha workout.

    COP – mosey around parking lot then various warmup exercises.

    Tabatha – 20 seconds on, 10 seconds off, 6 sets each. Exercises rotated from lower body, upper body and core exercises .

    Numbers, names, Yardsale took us out.

  • 3(4) doors down

    doozy had a wo in mind, but let me grab the q. We did a warmarama in the usual fashion and then some dojo dan

    THANG

    this was a doors wo with an assortment of upper, midsext and lower body ex’s alternating every 5 doors with the # on the door corresponding to the # of reps

    we ended w a triple check with plank and flutters along w a mary circle

    COT

    namarama and numberama with the 2 runners, YHC took us out

    pleasure and privilege gentlemen

  • Who’s Your Girl? 80s, 90s, or 00s

    Sorta like being invited to a holiday party, only to show up and find out you’re there to park the cars.  That’s showing up for the Season of Giving, but having to swallow the Green Pill.

    Here’s what transpired:

    Mosey to the Church patio. 

    COP

    • Don Quixotes
    • Helicopters
    • Ukranian Soldiers
    • Arm Circles
    • Copperhead Squats
    • Hand Release Merkins
    • Plankorama
    • Freddie Mercurys
    • LBCs
    • SSHs

    Mosey back to rear corner of parking lot grabbing the cinder blocks along the way.

    Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20 reps of each exercise)

    1. Merkins (200 total)
    2. Imperial Squats single count (180)
    3. WWIIs (160)
    4. Carolina Dry Docks (140)
    5. Dips (120)
    6. Crunchy Frogs (100)
    7. Block Curls (80)
    8. Block Thrusters (60)
    9. Heels to Heaven (40)
    10. Burpees (20)
    11. Reverso from 10 to 1, if necessary

    Numberama, Nameorama, COT

    MOLESKIN

    Much debate has been had about the ultimate dream girl from our youth.  Age and generation definitely play a role in the PAX’s opinions.  It is a known fact that anyone younger than YHC is a millennial, but a pre-teen and teenage Hutton was smitten with many starlets over the years from the 1980s through today.  The 70s PAX members tend to agree that the young brunette across the street from Kevin Arnold we all know as Winnie Cooper was a Wonder of creation.  The 80s PAX lean to the bubbly cheerleader from Bayside High better known as Kelly Kapowski, who stole Zack’s heart.  Those younger than YHC were raised on the girl with the crazy name and big ti… I mean hair famously known as Topanga Lawrence.  Fun fact, her guy on Boy Meets World is the real life younger brother of Winnie Cooper’s guy on The Wonder Years.  Another fun fact, YHC met Topanga playing roulette at Treasure Island in Las Vegas about 20 years ago.  So I ask, who is your girl?  Any other submissions?  For the record, mother nature has been very kind to all these ladies.  They’ve aged like a very fine wine.  These younger dudes raised on Hannah Montana must be disgusted these days.  The First Watch Season of Giving continues.  Next up, Last Call.

    ANNOUNCEMENTS

    Rosie’s 12 Days of Christmas at NoToll – 12/23

    F3 RVA Secret Santa, still time to sign up – 12/23

    The Bridge – 12/27

    Breaking Bread – 12/27 and 12/28

  • Five Strong After the Feast

    Only five posted on the Friday after Thanksgiving, with zero ruckers despite the advertising to a visitor. We took a simple Handshake route—up to the park and back down to the flag. Three runners, two walkers; the runners covered about 4.8 miles.

    Thanks to all who posted! And apologies for the delayed backblast.

  • Black Ice!

    4 HIMs conquered the allure of the fartsack this cold wet morning. 2 HIMs wanted to do a joint-friendly walk, and the other two wanted a beat down. According to the patches of black ice by the carillion, here’s what went down:

    We ran towards the circle, and ran around once before heading to the brick/concrete areas.

    COP: Helicopters, arm circles (forwards/backwards), imperial walkers, ukrainian soldiers, copperhead squats, merkin, flutter kicks.

    Run two circles in the concrete area,

    Up incline merkins 10, dips 10, down incline merkins 10

    WWIIs, American Hammers

    Then we did a series of Back/chest/abs cycles:

    — superman, hand-release merkins, freddie mercury

    — angels/demons, merkins, V-ups

    Ran 2 circles around concrete.

    Ran up to tower, jumped up and down steps 10 times, followed by a series of balls to the wall and squats.

    Ran down to the concourse, and circled twice.

    Broga-lite: downward facing dog, upward facing dog.

    Some leg stretches.

    Joined back with the walkers, numerama, namerama.

    Hitchhiker took us out.

    Chatter included topics of YHC’s new siding business, Hitchhiker’s new app, as well as our childhood experience with parents who tried to power-guide our growth/development/education.

    Hoping for more WDog-ers in the next few weeks! 🙂