Category: Richmond, VA

  • Eagles Hills

    Eight showed up on a warm Friday morning ready to take on the Glen Eagles hill and its many cul-de-sacs. Why? Because running uphill is super good for you—don’t just take my word for it, check this out: NYT article. We logged about five miles (give or take), enjoyed the effort, and appreciated the company. Great way to start the day—strong work, gents!

  • 19 on the 19th at the Bridge

    17 from the greater Richmond area spent their morning at the Bridge with 2 residents. Thank you everyone for the big numbers!

    According to the two dogs who took part in almost every exercise, we did the following:

    Warmups: SSH, Jazzercise, IW, Ukrainian Walkers, Helicopters, Copperhead Squats, LBCs, American Hammers, Flutters, Merkins and finished with 5 burpees.

    Double Quarter Pounder, splitting the blacktop in 1/4ths. First round: 25 Merkins, 50 LBCs, 75 one-count Mountain Climbers, 100 SSH: Bernie back between each exercise. Second round: 25 HRM, 50 Reverse Crunches, 75 Squats, 100 SSH: Bernie back between each.

    Triple check time with timer running to the end of the blacktop while partners rotate through flutters and hammers.

    Partner up for 5 bro-burpees. Some good form, some eye rolling. Keep your partner for three rounds of 20 partner leg tosses.

    Finish with a Beast, warm down style. Exercises includes, 6 helicopters (36 total), 6 two-count jazzercise (30 total), 6 squats (24 total), 6 arm circles forward and backwards (18 each), 6 WW2 (12 total), 6 Merkins.

    Circled up with one minute left on our six for holding feet six inches off the ground (really only 45 seconds worth).

    All followed by bad coffee and good fellowship at the Bridge, and almost everything good at the Cumberland Diner. The food and service was great.

    I was super proud of the Gridiron participation today until we spent an extra 20 minutes at Cumberland waiting for four knuckleheads trying to divide their check in four. The Diner’s NetZero dial-up did not help matters but that was not the main issue. Lesson learned…

    You are all now trained to lead the Bridge. Congrats. Pick a Saturday later this year and get Upchuck to hold it for you. If I can get 17, I promise you won’t be alone.

    Thanks again for showing up from North of the Wall, South of the Rivah and Westhoe and for all the drivers. My wife’s mini-van survived despite the six smelly pax and the giant speed bump that autographed the undercarriage.

    Buckets and Lynx were glad to see us and participate, and that is really all that mattered. Great work by everyone!

  • Three Was Not a Crowd

    3 Davillians came out for the hour long workout of the week and decided to Hot Potato it.

    This how it when down

    Opus’ Q

    Mosey around parking lot with different running style (karaoke and backward) to the small court yard

    COP (ALL IC) – SSH’s, Helicopters, Imperial Walkers, Copperhead squats, LBC’s, Dirty Dogs, ALT’s

    Mosey to the blacktop

    The Dora Triple Check – One person did suicides, second did Isometric exercise (i.e. planks), while third worked on the Dora. 150 Merkins, 250 squats, 350 SSH’s

    Spit’s Q

    Running Exercises – While running the school loop around all three schools we stop several times for the following: 10 Merkins, 20 (2ct) Toe Tappers, 20 calf raises, 10 Box Jumps, 2 rounds pole smokers with 10 Heels to Heaven. Complete each set twice

    3/4th Mile Run back to the VSF

    Helix’s Q – GRAMS

    Numberrama, Namerama, Announcements, Opus took us out

    Great 2nd F at the Local

    SPIT ON THAT!!

  • Two’s company, Three’s just right!

    3 rucking maniacs decided to rise with the sun and trek around Rockwood Park. The humidity was no match as we started on the paved trails and ventured down toward the pond and along the flowing creek. Conversation was great as always as we managed ~ 3 miles.

    House Party

  • Superman Meets a Prostitute

    YHC dragged his teenage 2.0 in to the gloom of the Gridiron dew.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Superman meets a prostitute (form the figure S on the field doing 10, 20, 30, 40, 50, 60 reps of an exercise at each point, repeating on the trip back)
        • 110 Mike Tysons
        • 180 squat thrusters
        • 210 single count crab cakes
        • 200 monkey humpers
        • 150 LBC
        • 60 APD
      • Modified Linsday with pull-ups and PLTs
        • 10 pull-ups, 11 PLTs
        • 7 pull-ups, 14 PLTs
        • 4 pull-ups, 17 PLTs
        • 1 pull-up (hold 10 seconds), 20 PLTs
      • Mosey to the playground for some Mary
        • FM
        • One-legged side crunches, each side
        • WWI crunches
        • Reverse Crunches
      • COT with YHC taking us out

    Great work by the PAX today.  Good to see that so many went to the Bridge.  Spider laughed as soon as he got in the car, “White Deer does not do anything the Q calls out and never does all of the reps.”  Yes, that is true, but we still love him.

    Gridiron is at Lake Anna next week.

    God is good all of the time!

    Attila

  • was that supposed to be uphill??

    A perfect 10 SOJ PAX made the toughest decision and got out of bed in time for a Friday post at Satan’s Hill. YHC had the Q, ironPAX wk4 2024 was on the menu. Exercise lists passed out, music going, timer set and off we went. According to the dog walker and the singular car, this is more less what happened:


    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    200m = to second driveway on the right and back

    Round 1)  0:00 – 5:00 

    • Run 200 m
    • 30 Freddy Mercury’s
    • Run 200 m
    • Burpees until 5:00 mark

    Round 2)  5:01 – 10:00 

    • Run 200 m
    • 30 Pickle Pounders
    • Run 200 m
    • Burpees until 10:00 mark

    Round 3)  10:01 – 15:00 

    • Run 200 m
    • 30 Low Flutter Kicks
    • Run 200 m
    • Burpees until 15:00 mark

    Round 4)  15:01 – 20:00 

    • Run 200 m
    • Plank Jacks
    • Run 200 m
    • Burpees until 20:00 mark

    Round 5)  20:01 – 25:00 

    • Run 200 m
    • 30 Monkey Humpers
    • Run 200 m
    • Burpees until 25:00 mark

    Round 6)  25:01 – 30:00 

    • Run 200 m
    • 30 Squats
    • Run 200 m
    • Burpees until 30:00 mark

    Round 7)  30:01 – 35:00 

    • Run 200 m
    • 30 LBCs
    • Run 200 m
    • Burpees until 35:00 mark

    Round 8)  35:01 –  40:00 

    • Run 200 m
    • 30 Side Straddle Hops
    • Run 200 m
    • Burpees until 40:00 mark

    5 minutes left so some broga to cool down before time was called. Great work today by all. YHC got 2.8 miles. Calculation for distance of 200m may have been slightly off. Rumor has it Wildcat set the pace with over 100 burpees!

    great to see the everyone push through a tough workout today!

    numbers, names, YHC took us out. Prayers for Futon and his family as his mother in laws funeral is today.

    announcements

    • the bridge is tomorrow, see whitesnake on slack for details. Heist for SOJ meetup
    • homegrown half 8/16, half, 10k, and 5k options
    • ironPAX Thursdays in September at Timberwolf! Come on out and challenge yourself.
    • evening ruck 8/29, Crabgrass is working in this

  • Language Lessons

    Three ruckers and a runner posted on this Thursday to Rutland for the Tomato Run/Ruck. Since it was about 78 degrees and the runner was alone, he joined the ruckers to make it 4. They walked around Rutland discussing such topics as “Super Size Me” and what’s the difference between a dialect and a language. YHC learned quite a bit from Bulkhead on this topic.

    COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS

    Great seeing No Idea back out again. The runners had returned but seem to have forgotten about Thursdays. Maybe as it starts cooling down again.

    Announcements:

    This Saturday – The Bridge – Meet Corned Beef at 5:30 AM at Food Lion at Kings Charter

    Next Saturday – 2.0 friendly workout at DaPile at 6:30 AM.

    Gotta Run!

    Phonics

  • Easy Fella, this is the Lounge

    5 SOJ studs met up with 2 of Tuckahoes finest to sneak past the velvety ropes and into the tepid embrace of the Lounge. YHC held strong that the Q obligation would overrule the embrace of the fartsac. Although tempting, YHC made his return to join fellow loungers of similar approaches.

    Mosey to the base of Twin Team Hill for introductions and disclaimers. Warm up included a variety of exercises and catching up with recent tales of the summer.

    Mosey down to the path and into Robious Forest for a quick DORA. 100 LBC, 200 squats, 300 flutters. Timer runs 100 yds+/- and back.

    Wosey back to play some Frogger across Robious. Lunge walk and Ukranian Soilders 1/2 way to the baseball fields. Mosey back over to the black top for some wall work. PAX performs Peoples Chair or other activity of your choosing while one person lunges, runs or bear crawls across the blacktop and to the end of the line. 4 rounds and lets move.

    Mosey to the benches for a few sets of elevated merkins, steps ups and dips. BTTVF flag for quick stretch. Names Numbers, Announcements and Prayers. YHC took us out.

    Clown Car to the Bridge tomorrow. Various departure points.

    Prayers to Handshake M’s cousin going thru relapse of cancer at 11 years old.

    Prayers to Rodeo Clowns family friend that was lost in the recent Texas floods.

    NMS: Good to be back at the Lounge with a great crew. Good Mumble Chatter and good mix of laughs had by many. Topics included beach week, summer plans, boating and empty nesting. Keeping Senor Frog at a casual pace is tough. Thank you boys for the opportunity to start the morning of in a good mood.

  • Molten Diamonds

    Three amigos for the only 92 degree AO in RVA. Warmed up and moseyed to the large lot for the ol’ Seven of Diamonds – focus on the core:

    x7 Burpees each corner

    x14 WWII ea corner

    x21 Am Hammers 2-ct

    x28 LBC’s

    x28 Mtn Climbers 2-ct

    x21 Leg Raises

    x14 Scrunchy Frogs

    x7 Burpees 

    Mosey BTTF for COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Solid sweatfest with plenty-o-reps beside two of the best. Better together! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour Ongoing
    • 7/19 Bridge
    • 7/22 Ultimate Tourny
    • 7/27 School of RUCK (7am kid-friendly workout and ruck)
    • 8/16 Homegrown Half
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC 

  • Toga’s Balls

    8 greats found their way to Mary as the first light of day began to dawn. Here’s what happened:

    COP: Mosey to corner of Grove and Westmoreland. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Ukranian Soldiers // APDs // LBCs // SSHs

    Lindsay: 30 Dips at the Picnic Tables // 10 WW2s at the school entrance. Repeato decreasing and increasing by 5, always total of 40.

    Four Square: Mosey to blacktop, each man grabs a square. 10 Merkins. Shuffle to the right to the next square. 10 Diamond Merkins. shuffle. 10 wide grip Merkins. shuffle. 10 Supermans.

    Dodge Ball! : Mosey to the Tennis Courts. Teams of 4. When you get hit, run to the other end of the courts and do 3 burpees, run back and then jump back into the game. Headshots allowed. After 5 minutes, whichever team has the most players on the court wins- or if you manage to take out every player before knocked-out players can get back in the game. We played 3 five minute games, so many great plays!!

    COP back at the flag, American Hammersx30 IC.

    NMS: We didn’t find Toga’s balls, but his spirit was with us. Prayers for Hitch- big decisions to be made as he figures out what to do after his dad’s stroke.

    SYITG