Category: Richmond, VA

  • PAX clocked on Radar

    10 Strong and 1 FRNG posted this cool November Morning.

    THE THANG

    Mosey to the Corner of Westmorland and Grove to start the 4,5 & 6 mile loops (Malvern, Roseneath, Boulevard to Three Chopt) back to the Shovel Flag.
    COT Marv took us out.

    Moleskin

    Welcome to Little Miss Sunshine(LMS) glad to have you out there! Sip, Marv, thanks for running with him this morning!

    The PAX was officially clocked at 13 MPH on the Police radar check point set up on at Mary Munford on Grove. YHC had no idea if this would actually work, YHC had confidence the PAX would have the speed, but would it actually register on the Radar Display. Mission Accomplished! What’s interesting about this is the fact that if YHC had tried to get a group of guys together a little over a year ago, YHC probable would have talked TYA into it, but unlikely anyone else. Introduce F3 into the mix and you guys make it happen, that was AWESOME, Completely Stupid and Utterly Pointless(CSUP), but AWESOME. The point is; it’s more about accomplishing things that you could not do by yourself. (Yes, YHC did try to run by the Radar but nothing appeared, with a Car seems to work just fine)

    Announcements

    NOV 21 DOGPILE WORKOUT 6AM & 7AM Q by OBT and Dredd—– CANCELLED BACK TO NORMAL WORKOUT SCHEDULE

    PUB Run Next week 11/18 Lock Jaw Qing

  • Preblast: 2nd F Happy Hour on 11/18

    Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.

    We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.

    See you there!

  • 50 makes him the oldest Saab on the road

    saab

    21 Strong came out for a rare Lockjaw Q this fine Fall morning.

    COP in front of the AO (count included, cadence optional):
    25 SSH
    25 Don Quixotes
    25 Copper Head Squats
    25 Scorpions

    Mosey to the corner of Grove and Commonwealth and form 2 columns.  Indian run down Commonwealth to Cary St.

    5 Corners – Across 5 points around the track and soccer field, perform 10 reps of the following running with a partner:
    Lap 1 – Hand Release Merkins
    Lap 2 – Two Count Flutter Kicks
    Lap 3 – Four Count Russian Twist

    From Cary St, partner carry half way to the tennis courts.  Switch roles and head to the tennis courts.

    Line up in plank position for tunnel of love.

    Mosey back to Cary St where a Frisbee was produced.  Frisbee 50 for the birthday party!  Toss the Frisbee and sprint.  When the Frisbee lands, break into named exercise.  Bear crawls, crab walks, burbee broad jumps, lunge walks…..

    Mosey to the tennis courts and circle up for the first ever quadruple ring of fire with Merkins.  Two of the Pax do 10 reps and ignite push ups in both directions, setting in motion four rings of fire.  Ensure everyone gets 50 count.

    Mosey back to the shovel flag.

    Moleskin
    Saab turned 50 today and we responded with a 21 Pax salute.  A bit of running, some abs, some fun, and Merkins.

    YHC noticed a bit of mumble chatter during the COP, but that seemed to quiet as we got down to business.  At one point during the partner carry, YHC thought we had been rejoined by Stifler’s Mom, but it was only J-ville.

    Happy Birthday Saab – Respect!

    Announcements
    – HHH is Wednesday 11/18 for pub run.  Pre-blast forthcoming.
    – Bear Creek 10 Miler is 12/6 – Only 15 spots remaining so sign up now.

     

     

  • Belle Isle Excursion

    4 faithful posted for a sunday morning jog.

    The thang.

    Head East on the northbank trail towards downtown. Cross over to Belle Isle. Head into the trails of Belle Isle for a loop. Head back across the river to the northbank and head back to the parking lot.

    Naked Moleskin

    Good to hit some new terrain today. Belle Isle is full of trails and we have explored just a few. YHC has yet to find a good map of the trails, so we explore and learn as we go. Total loop today was somewhere between 7 and 7.5 miles.

    YHC slowed the guys down a more than a bit on the way back. Not eating before the run is not recommended. Apparantly I had enough energy to do the first half and Belle Isle. My pace was much slower on the way back.

    Honeydo took a small spill along the way. When YHC asked him if he was OK, he quickly waved me off… it was just a small fall and he wanted no attention as a result. Saab and Offshore continue to set the pace on the runs. Great to run with these guys. They always keep me motivated to try to keep pace. Thanks for he inspiration along the way.

  • Did we run last Friday?

    10 Redwoods posted for a morning jog on Grove.

    The Thang:

    Pick your poison.  4, 5, or 6 mile loop.  All head east on Grove, 4 mile turn at Malvern, 5 mile turn at Roseneath, 6 mile at The Boulevard.  Run to Grove and Three Chopt, turn back and run back to the shovel flag.

    Moleskin:

    Been a real long weekend and week!  I have a personal deadline of posting backblasts within 24 hours of the workout.  Let’s just say I missed this one by a mile.  Anticipating the run tomorrow, I had to carve time out today to get the backblast up.

    A few injuries and a couple guys getting back into running created an interesting happening today.  About a mile into the run, 5 of us (Swirly, Pelosi 5-0, Lockjaw, Bleeder, and I) were all in the same pack.  Bleeder yelled out “what the hell is going on?  I am used to running by myself”.  Bleeder and Swirly went on to run 4.5 (not an option the Q gave) while the rest of us posted a nice 4 mile jaunt.

    Saab continues to set the pace and prove that just because you are in your late 40’s doesn’t mean you have to slow down. We will see this week if the early 50’s are as good to him.

    Lab Rat kinda joined us for the run. He showed up a few minutes into the run and being an FRNG, he did not know the normal loops. He caught up with us at the end for a COT.

    See you next week in the gloom

  • Just a little Mosey around the corner.

    4 strong venture into the gloom.

    COP
    25 x SSH
    25 x LBC
    23 x Crab Cakes
    20 x Air Squared

    Mosey 1.7 miles to Southside Speedway ticket booth

    10 x SSH
    10 x sit ups
    6 x slow bending squats = number of laps completed by Bleeder in early racing career at SSS
    1 x sumo squat = lap almost completed by The Sheik

    Mosey 1.7 miles back to the parking lot

    15 x air squared

    COT

    It was a nice change of pace at SOT this morning. YHC has always wanted to run to Southside Speedway and the crew of athletes this morning created an opportunity to make that happen.

    A big SOT welcome to Rosey for joining the pax this morning. He didn’t get to see much of the AO but clearly is a pretty sporty runner. Nice job!

    Swirly and YHC wore gear completely the opposite of what one should wear on a dark 3.4 mile journey down the road. Fortunately Bleeder saved the day by wearing Day-Glo socks. Yep, that’s all the light we had. The good news is most Southsiders on the road this a.m. never saw us so it wasn’t much of an issue.

    Until next time,

    Peace

  • Double Dora Dienstag

    13 faithful of the RVA PAX braved the saturated fields at #NoToll for a Tuesday morning beatdown. It went something like this:

    COP: 20 SSH, 20 Flutter Kicks, 20 Russian Soldiers, 20 Slow Bending Squats

    Mosey to Fields.
    Partner up for Dora 1-2-3: 100 merkins + 200 lbcs + 300 squats as team
    Alternate with partner while 1 partner runs width of soccer field and back.
    TYA & Wedding Singer awarded 8 exercise restrictor plate (per round) to pay for the Patriots’ perfection.

    Mosey to Parking Lot
    COP: 20 Rosalitas, Capital Letters: spell “Kirk Cousins Likes That!”, 20 Louisville Recruiting Trips (aka Alabama Prom Dates)

    Mosey to poles for Lazy Dora 1-2-3: 100 merkins + 200 pole smokers + 300 monkey humpers
    Alternate with partner while 1 partner planks.

    Mosey to Shovel Flag.
    8 Burpees OYO to celebrate Patriots 8-0, Bungles 8-0, Painthers 8-0, or Warriors 8-0.

    Moleskin:
    The pole smoker/monkey humper combo of the 2nd Dora 1-2-3 drew loads of comments and commentary:
    – where to grab the pole while pole smoking: base, tip, top
    – how to grab the pole while pole smoking: 1 hand, 2 hands, golf club grip
    – Splinter’s pole was decorated with hat
    – YHC & TYA shared the same pole on opposite sides (TYA in the grass, YHC on the pavement)

    YHC planned a 3rd Dora 1-2-3. Maybe next time.

  • Lovely Morning at the Zoo

    6 nature lovers posted for what was billed as “the most gimmicky workout ever.”  Here’s what the zoo had to offer:

    Warm-up COP: 20 Gorilla Squats, 10 spider merkins, 20 Froggers

    Mosey to parking lot for the Gorilla Cage: Gorilla walk fwd and back, Gorilla lateral walk counterclockwise, fwd and back, then lateral clockwise: each for 1 min

    Mosey to basketball for walk around the zoo: bear crawl, bunny hop/broad jumps, crab walk, duck walk x2 with ab fun in between

    Mosey to playground for: 5x monkey bars/pull-ups, 10 walking stick merkins (regular then crawl to incline merkin position), 10 lava lizards, flutter kicks and cockroaches in between, repeato x3

    Back to the zoo promenade for one more bear crawl, bunny hop/broad jumps, crab walk, duck walk

    Mosey back towards flag for more gorilla squats and flutter kicks.., maybe something else

    NMM:  Who doesn’t love a day at the zoo?  YHC told the PAX this would be gimmicky.., mission accomplished.  The amount of groaning for the zoo walk sure made it sound like we were at the zoo.  Somehow Earthworm got early blueprints of my design, but apparently only the gorilla portion was compromised.  The rest was all Toga’s ark.  YHC also waited till the end of the workout to inform the PAX that duck walks are guaranteed to provide several days of leg pain.  The applause was deafening but unnecessary.  Toga just wants to give it his best shot, and the Good Lord willin’, things will work out.

  • Broken Burpees

    A humid morning greeted the Pax with Splinter running over from Strikers Park to join three others of the Faithful who opted for conventional GridIron parking. Here’s what ensued:

    Mosey to near end zone of upper GridIron for COP:

    10 sets of: X10 Squats, X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of far end zone

    10 sets of: X10 Squats (including some Gorilla Squats), X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of near end zone

    4 sets of X25 Partner Leg Tosses

    75% run to far end zone

    4 sets of X10 Partner Leg Tosses – Obliques

    60% run to near end zone

    2 sets of Planks to X25 Carolina Dry Docks

    2 sets of X25 Partner Leg Tosses

    2 sets of X10 Squats (regular and Gorilla), X10 Mountain Climbers, X10 Merkins, and X10 Seal Jacks

    Mosey to Parking Lot

    COT:   YHC took out the Pax with a prayer of acknowledgment and praise.

    Moleskin:   No coffeeteria this morning with 2 of the Pax facing early morning soccer games and YHC tasked to a forced march north.  Great to have Splinter with us this morning – hoping for more early morning soccer games at Strikers Park!  Perhaps his drenched F3 shirt will be a GridIron recruiting tool among the fresh coffee-sipping daddies at the soccer game?  Flip Phone put up a strong showing – he scoffs at PLTs.  We would have had a fifth Pax but Johnsonville could not awaken Cheetah who pregamed for his soccer game by sleeping blissfully in the back seat of his father’s car.

    Psalm 27

  • Standard time = back on the trails!

    65 degrees on a cloudy morning—very warm for November

    COP

    Russian Soldiers 15x, Imperial Walkers 20x, A number of variations of arm circles, LBCs 30x, Merkins 10x

    There and back: A series of exercises moving forwards to the center of the circle and backwards to the edge.  At each direction change do 5 merkins.

    1. Bear Crawl/Crawl Bear 2x
    2. Forward Lunge/Backwards 2x
    3. Crab walk forwards/Backwards 2x
    4. Military crawl forwards/backwards 1x

    Hate Hill—partner up.  1 partner runs to the bottom of the hill and back, and the other does an exercise.  When the runner reaches his partner they switch.  Cycle through: 1. Lunges, 2. Walkout pushups, 3. Broad jump burpees.  When both partners reach the bottom of the hill the exercise ends.

    Run up the pipe

    Pullup bars At pullup bars do sets of: max pullups + 5 jump up lower down, max decline Merkins with feet on parallel bars, and 20 mountain climbers.  ~3 sets.

    Mosey Back to Flag

    COT

    Moleskin:

    We gladly welcomed back Standard time with some nice exercises on the hills and trails in daylight!  The fall colors in the woods were quite amazing also.

    This was a pretty punishing workout with lots of cardio and not a lot of rest.  A Sippy Cup special!  The last sets of pullups/merkins especially generated lots of groans and moans.  Solid work gents!  I noticed there were no double-dippers today, so YHC thinks he did his job!  Post workout YHC went home and fell asleep on the couch.

    It was great to have Wilson and Aisle 5 back with us after a several week hiatus.  It was Marv’s first time to join us too, and Lab Rat’s second.  It was great to have you guys  We welcome FNG Winstons, who received his name because he is a pulmonologist at VCU.  I had a nice talk with him post workout and while exhausted, he had fun.  Good encouraging atmosphere, guys!

    For those of you statheads:

    Merkins: here’s my count: COP—20, There and back—90, Walkout pushups ~20, Decline merkins (YHC had 60).  Total 180ish.

    Running—we ran about a 5K during the hour.