2 Nomads emerged from gloom for a ruck off the beaten path! Through the neighborhood and onto a gravel road that may or may not have been a posted property. Couldn’t tell with the sweat in our eyes.
We tallied about 2.5 mi to get some stretching in 10 mins prior to a rowdy AO.
Today’s pace was not record setting by any meaning. But 4 HIMs still strapped on the packs for a 3+ mile ruck through the hood.
Conversations ranging from last nights poker / dart event , thank you Rudy, to how our kids stretch boundaries, and Fandango vs. gravity.
Always a great kickoff to the weekend gents.
Three dudes including one visitor from California posted at Pearson Corner Elementary School on this hot and humid morning. YHC took the Q and off we went.
The Thang
Parking Lot Tracers
COP all IC: SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One leg lunges, reverse legs, Merkins, Angled Knee Jumps, Hand to Foot Mountain Climbers, LBCs, Freddie Mercuries, Heels to Heaven
Triple Sprints: Two PAX members are on one side of basketball court. The other is at the far end. One sprints to the member at the other end and then drops and does 5 burpees. The other member runs to the other side and does 5 burpees. This continues until all PAX members have done 5 sets of 5 burpees and 5 sprints. Once finished, bear crawl to the center and do 10 merkins IC.
15 second pull-up hang/merkins: Rotate twice through all the PAX members. Counting from 15 – 1, do pull up hang. At 5 seconds, slowly lower self. Then lead 10 merkins IC. Other PAX members then lead this. The Merkins were hand release, diamond, Merkin plank jacks, incline, Carolina Dry Docks, single count merkins.
Triple Check: Jerkins on swing, one legged lunges on swing, runner goes around tree.
Plank-O-Rama: Hold Plank, rotate for 10 IC count of Carolina Dry Docks and Merkins, Rotate to side plank for 20 count. Then drop hip and raise it for 10 count IC. Then hold for 10 more seconds. Rotate to back plank for 20 count. Then raise and lower butt for 10 count IC. Then hold for 10 seconds. Then rotate to other side, holding for 20 seconds, then lower and raise hip for 10 count IC. Then hold for 10 count. Then rotate back to front plank. Do rotating elbow plank for 10 count IC. Then do 20 IC mountain climbers. Rotate to back. One legged APD IC. Other leg. Then hold 6 inches until time is called.
COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.
NMS
Two straight weeks for YHC posting at The Creek. Today, Twisted Sister was visiting from California’s F3 Rubicon region. Excellent 2nd F occurred after COT as Surf n Turf and YHC learned about F3 Rubicon. Amazing some of the things they are doing. Since Twisted Sister will be around next week, he agreed to Q at DaVille on Monday. Looking forward to it. Well done today PAX. Twisted Sister said they never have humidity like today in his region. For Richmond, this occurs until late August. Today’s beatdown was challenging, but the PAX exceeded every expectation.
Announcements
Gotta Run!
Phonics
Handshake hid this morning so Roger Roger could not talk about air conditioners for 45 minutes like he did at Circus. The seven who showed up did the monthly Brocode run.
We also learned that way before there was the Richmond “gun hole”, there was a Pinto hole. Whether there is video of him falling backwards in concrete with a suite on while holding his dog is unknown.
Most did coffee afterwards and the smart ones did Iced Coffee. Gypsy also showed up for coffee which was a nice surprise.
Seven showed up on a hot and humid morning for a mix of bootcamp and running. We set off on a cul-de-sac tour, stopping along the way. After a warm-up, we started with 20 two-count Pickle Pounders and 20 two-count LBCs at each stop. After about five rounds, we switched things up with 20 Merkins and 20 two-count LBCs. The heat and humidity did us no favors, but everyone pushed through. Big shoutout to Professor X for digging deep—strong work, brother!
Three ruckers and Two Runners posted on this Thursday to Rutland for the sunny and 70 and humid morning. The runners ran for 20 minutes and then walked the rest of the time along a journey that took them into Rutland, Cool Spring Forest, and Cool Spring West and back to the AO. It is generally believed that the ruckers stayed around Rutland.
COT: Numberarama, Name-O-Rama, Announcements, Corned Beef took us out.
NMS:
There has been quite a bit of curiosity with Daville as to what is being constructed behind the 55 and older community off Atlee Road. Recently, it has been announced that the YMCA is building playing fields there. On a Lewis and Clark discovery like mission, Spit and YHC wondered to the YMCA’s parking lot and discovered a trail with a bridge that went threw the woods to the new fields. It might add additional options for DaVille’s and DaPile’s bootcamps in the future.
Announcements:
Friday, July 4 – 7 AM – Convergence at Atlee High School
Gotta Run!
Phonics
In Swedish, “Fartlek” loosely translates to “Speed Play.” And on this hot and humid Friday morning, 20 brave souls gathered to play with their speed, work on their explosive energy, and challenge The Hill and the Satan himself. Unfortunately, not everyone got the memo to break out their running shoes. Nevertheless, each man unlocked his inner Usain Bolt and achieved speeds previously considered unreachable.
Warmup: Mosey up the hill and through the neighborhood. Get loose with Side Straddle Hops, Don Quixotes, and Ukrainian Soldiers.
COP 1: Run to station 1, complete 20 merkins, 20 squats, and 20 LBCs. Sprint to station 2, complete 20 jump squats, 20 mountain climbers, and 20 Alabama Prom Dates (Roll Tide!). Jog down The Hill to station 3, complete 5 burpees and 10 merkins. Reverse course and jog up The Hill to station 2, complete 10 jump squats, 10 mountain climbers, and 10 Alabama Prom Dates. Sprint to Station 1, complete 10 merkins, 10 squats, and 10 LBCs. Run back to start. Repeat.
COP 2: Indigenous Run to bottom of Satan’s Hill.
Cop 3: Ring of Fire-Abs Edition
COT: Numbers, Names, and Announcements: July 4 Convergence at Atlee High School, Homegrown Half in August, SOJ CUSUP in September.
After four months of sweating with you fine gentlemen, it was an honor to lead to this morning. Thank you for that privilege. I look forward to leading more posts and continuing to grow with this Brotherhood.
The 3 iron warriors that showed up for Loco Motion this morning brought their kettlebells to stick around for our daily 300 KB daily reps workout that we started on Monday.
3 sets of 10 reps – all exercises seperated by 10 full rotation KB circles.
We made quick work of this with the circles taking up half of the workout. Well done gentlemen!
3 Gloompadres gathered for a double beatdown this morning, we’ll cover the first one here! Oh yeah, how could I forget? We’re on the summer tour this morning! No tourists unfortunately. Let’s get to work.
Warmarama!
COP1 – Headrush
11’s – Donkey Kicks on the wall. Bear Crawl to center of the rock pit. Carolina Dry Dock Toe Touches. Bear Crawl back. Wonka almost splashed merlot! Way to keep it down Wonka’
Mosey to the small parking lot.
COP 2 – somewhat like walls of Jericho but done around the center parking lanes in a rotating fashion. P1 calls workout and moseys around while rest of pax does some sort of traveling exercise(some stationary exercises in there as well).
Announcements- 2nd Abcathlon at RnR tomorrow 07:00 led by Chaplain, should be a banger of a workout! Bring a cushion for your tailbone!
4th of July Convergence next Friday, Atlee High School in Mechanicsville 07:00.
YHC closed us out!