Category: Richmond, VA

  • Baseball is ninety percent mental, and the other half is physical

    Four warriors and one bad softball player met at WTH for some punishment following a 0-2 beating last night for my Christ Church Episcopal softball team.

    We moseyed the long way to the Short Pump Park softball field and did some warmups in left field foul territory. Then we did a set of long suicides from foul line to foul line using the 4 light polls as markers.

    After that run, we went to the diamond. My team did not get around the bases enough so we made up for it today. Man at first doing Monkey Humpers (switched to Squats for round 2&3), second base doing HRM, 3rd base with Flutters and Home plate doing ten burpees as the timer (switched to 5 for last round) and then runs to first to relieve person at first base and send them on to relieve person at second and so on. We did it once, twice, three times and were out.

    We ran north to SPES and Salt Lick thought we made it back to Pocahontas already. Sorry Salt Lick. We continued north until we saw Mr. Rogers car(s) and headed east to Nissan and then back to John Rolfe and all the way back to the flag. One loop of the bus loop still only got us to 2.6 miles. Just like my softball team, I failed! It’s like deja vu all over again.

    Announcements: Pickleball Mondays at Forest Hill Park. I am leading the Bridge on 7/19, please consider joining me.

    Prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary.

    And remember, when you come to a fork in the road, take it!

  • Fear Factor

    Three dudes on this perfect Tuesday morning showed up at the parking lot of Atlee High School to Ruck or Run. YHC had planned on running this morning, but started walking with the ruckers and continued doing this for the next 45 minutes.

    The Route: Loop around Atlee High School, into Giles, then back to the VSF.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Although YHC rarely walks in the morning, this was enjoyable. YHC got some exercise while having great conversations. CB first explained to Yardsale and YHC how Joe Rogan went from the host of Fear Factor to being the #1 podcaster of today. Next time, we may discuss how he ended up hosting Fear Factor as I seem to remember knowing him prior to that show.

    Announcements: DaPile has been selected as a Summer Tour location for Saturday. Let’s have great numbers.

    Gotta Run!

    Phonics

  • Salisbury Run

    Just Singer and Bullseye this morning. Run up Twin Team and into Salisbury. Out and back on Brigstock for 4 total miles.

  • Water Pistols

    Been a few weeks since our last OTB Pull Up Session, and looks like YHC was flying solo. And the rain started coming down, as soon as I got to the playground. After a little warmup I got into it.

    3, 6, 9 or something like that

    3 pull ups, 6 dips, 9 squats

    Then I setup the resistance bands on the pull up bar, but not for pull ups.

    New to the OTB repertoire

    Band Assisted Pistol Squats

    YHC has been working on pistol squat progression exercises for several weeks now and the band hanging there just seemed like it was the perfect setup. Almost able to get the full range of motion.

    Glad to be back after missing a few weeks.

  • [Summer Tour]Cool Summer Rain!

    6 HIMs emerged from the misty gloom to move some iron throughout the PFP trail and neighborhood. We also brought along the ol kettlebell to pass around in case anyone wanted a bit more of a challenge. We logged roughly 2.75 mi within the 45 minute time frame.

    Numbers(6) & Namarama!

    Announcements – Fathers Day morning fun workout with the 2.0’s at The Forge 7 AM this Sunday! See recent newkent post for the address.

    YHC closed us out in prayer.

    “Maintaining is a false arrival” – Dark Helmet. If you’re simply maintaining in your life, you’re still stagnant. Keep accelerating men!

  • Babel

    Light rain for the start, a bit warm, very humid.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 10 Don Quixote

    Mosey to Heartbreak Ridge

    • Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to railings behind Quioccasin for 11s; Under the railings in both directions

    • HR Merkins on grassy side
    • Star jumps on the gravel side
    • Stretch

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Shoulder Taps in cadence
    • 10 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 5 Burpees OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 15 Pole smokers OYO

    Mosey/lunge walk/bear crawl to Quioccasin parking lot and partner up for a Dora:

    • 50, each partner does 50 Merkins
    • 100 Crunchy Frogs: Pulled the plug early because of time

    Mosey to flag passing by the Fire Station and its decorations.

    • 15 Heels to Heaven in cadence

    Announcements

    2nd Tuesday 2nd F at Joey’s Hot Dogs in Innsbruck: noon

    Wednesday Kayaking(?)

    COT

    One of the lessons for the past Sunday was on the Tower of Babel. The story in Genesis is about why there are so many languages. Babel in Hebrew means confusion.

    Communication when people speak different languages is very difficult if not impossible. But even communication between people who speak the same language can be difficult. Some keys to effective communication: listen, be patient, ask questions to understand and speak clearly.

    We continued the conversation on various topics at Starbucks. Illustrating the difficulty of communication, one of us went to a different Starbucks. (We typically go to Starbucks off Gaskins; Gayton Crossing).

  • Wet & Wild Bermuda

    Warm ups at the court and mosey’d on for a short run around the disc golf area

    Back to the school lot and we struggled in the pouring completing 21’s of Merkins & WWIIs while crab walking, bear crawling from curb to curb. (Doing WWII’s with pouring rain on my face & out of breath was an experience but fun)

    Mosey’d to the front of the school, While the runner (around the island) was the timer the rest did a workout called by the Q as a new runner switched the workout until everyone got to run.

    Onto the back parking lot in the park we did a 4 corners with lieutenant dans, monkey humpers & some other stuff:).

    did another short run back to the flag and busted out the Bermuda Triangle with Lunges as a modification.

    Ring of fire consisting of Merkins, Burpees, American Hammers, heels to heaven, and some other stuff 🙂

    COT:

  • Those Two Extra Fingers Hurt

    Only 5 takers for Spider Run this morning. One launched early and YHC arrived to nary a soul. Tricklers arrived, first 1-800, then Chippendale, followed by a Hitchhiker in need of some solo meditation. Route was shared and off we went:

    The Route

    https://onthegomap.com/s/ca703s9b

    Numbers, names, and announcements where Hitchhiker unknowingly took us out.

    Announcements

    • Practice patience, kindness, and gratitude with your family

    Moleskine

    Hitchhiker had no time for instructions this morning and went on his merry way. Sometime solitary time is good for the soul and today was Hitch’s opportunity for reflection.

    1-800 seemed to be back in top gear today, powering up those hills with blatant disregard for the humidity in the air. Even with Chippendale and YHC reminding of an impossible pace, he carried on. Thanks for pulling us along today.

    Saab was poked by a bear and decided to launch early and run extra. Even an offer of a ride home was stiff-armed. Must have been still bitter about those two extra fingers at the end.

    Enjoy the day fellas. Splinter out.

  • It was 70 and sunny

    Eight regulars and one FNG showed up on a warm Saturday morning. It was 70°F at the start and sunny by the end—close enough to call it the elusive 70 and sunny, just not at the same time. After a warm-up, we hit the football field for a cumulative Beast. We started with Hand-Release Merkins and added a new exercise each round: LBCs, Jump Squats, Crab Cakes, Heels-to-Heavens, and finally, Burpees. Six rounds, six stops, six reps per stop. Beastly effort all around. Welcome to our FNG (Stirrup from now on)—glad to have you out there grinding with us. Great work, everyone!

  • Kettlebell 101

    YHC has only done one KB workout before, but seeing Warby getting jacked has me thinking I should start swinging (not the PounTrey version, Cookie!). Read some backblasts and watched some videos and was ready to add a KB burn to my week of Crabby escapades! According to the driver of the truck awkwardly looking to do donuts in a parking lot only to find 7 chiseled HIMs tossing iron, here’s what took place…

    Mosey around the bus loop to get the heartbeat up, followed by the standard warmup routine.

    Opened up with 3 rounds of Crazy 8’s 8x. A brief morning rain shower helped cool things off

    E2MOM
    15 KB swings, 12 High Pulls, 9 Deadlift Burpees – 2 minutes to complete the circuit.
    Rinse & Repeat 6x

    Four Corners
    Bottoms Up Carry from corner to corner
    Corner 1 – 5 Swings, 4 High Pulls, 3 Sumo Squats, 2 Bent Rows each arm, 1 front lunge twist each leg
    Corner 2 – 10/8/6/4/2
    Corner 3 – 15/12/9/6/3
    Corner 4 – 20/16/12/8/4
    Rest two minutes, then repeato in reverse order

    Few minutes on the clock so we did a circuit of 10x bent rows, 10x cleans 10x goblet squats, rest 20 seconds. 3 rounds of those followed by a mosey and we were at time!

    Our math skills were challenged as much as our shoulders and forearms were. Good to see Teddy KGB post for a second time and glad the rain came and went quickly.