4+ flat miles. Around Weaver, through River Downs North, then to Stone Harbor Drive. Almost made it to the boat ramp, but “ran” out of time.. Out and back.
Category: Richmond, VA
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All quiet on the farm
8 elites emerged from the gloom for a little fitness fellowship and faith. According to the security cameras this is what went down more or less.
Mission disclaimer 5 burpee start. Mosey to the grass. All exercises IC: 1x SSH, 20x sumo squats,. 40 Arm Circles: 20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 20 regular, 10 HRM, 10 merican get ups, 10 Merican + shoulder taps. 50 WW2s; 50 WW2. 50 LBCs: 10 regular, 10 Left Leg straight, 10 Right leg straight, 10 both legs straight, 10 legs to the sky. 100 Leg Lifts: 10 flutter kicks, 10 Dollys, 10 Rosalita, 10 box cutters, 10 Heels to heaven. 10 grass angels, 10 aussie grass angels. Superman, 20 monkey humpers, 20 gorilla humpers, 10 APD, 10 Tuscaloosa Trailer park twisters.
Mosey to pull up bars. Bonus polar bears and lunges along the way. Split into two groups group 1 Max pull ups then max plus 5 more including jump ups. Group 2 dips until group 1 complete.
Mosey back to the flag bonus bear polars lunges and crab walks
Mary with flutter kicks and apd
YHC took us out Announcements CSAUP may 2. Bridge.
No NMS
Get some!
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The Highly Progressive Northern Cardinal
Five Pax listened to the chirps and political rants of the predawn Northern Cardinal.
Here’s what transpired:
Traveling COP (IC) – stops along Lindsay – Forest – Spottswood – Silverspring
- Invisible Jump Ropes
- Don Quixotes
- Imperial Walkers
- Monkey Humpers
- Arm Circles
- Overhead Claps
- Merkins
- Heels to Heaven
Mosey to Third Church back parking lot
Solo-Dora
- 100 Merkins/ 200 Monkey Humpers/ 300 LBCs – broken into 4 sets of 25/50/75 each
- Run a loop of the parking lot after each set (12 laps)
Mosey back to TES
Booyah-Berns w/ Partner
- Booyah Merkins x 10
- Booyah WWIIs x 10
- Bernie up the Blacktop hill and mosey back down
- Repeato x 9, x 8…..x 1
Mosey to the Horseshoe
Mary
- American Hammers
Numberama, Nameorama, COT
MOLESKIN
Topic of the morning centered around Bodos’ ability to quick change between the Traditional and Contemporary service, including hair gel, temporary tattoos, skinny jeans, and Jars of Clay. The PAX also learned that Bodos knew the Pope personally and can identify birds by their chirps but is still working on the translation. YHC mentioned the joke clip of a man identifying a mockingbird only to have the mockingbird mock the man back. Salt Lick was overly entertained.
ANNOUNCEMENTS
The Bridge
CSAUP
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Tarps are coming off!
4 original Eastenders came out to throw around our Mammoth Balls this morning. We got it accomplished and got hot and sweaty at the same time. This is how it went down…..
Warmarama
- Roscoe’s wife
- Fudd’s wife
- Wilson’s wife
- Helicopter
- Copperhead Squat
- Hot dog down the hallway
Thang-Grab the Kettlebells!
- 10 Swings
- 5 Rows each arm
- 5 Goblet squats
- 5 Clean & press each arm
- 5 Single arm dead lift
- 10 Push ups
- Run 100 yards
- 5 rounds
11s
- Pull through Merkins 2 ct
- Single arm curls 2 ct
Numbers, Names
After 2 rounds of the 2 count Merkins the YHC called an audible and changed it to single count for time. Beaver kept it going and still finished with all of us. Pretty sure Yukon stuck with pull through Merkins the entire time. Wildwood was out there chasing dreams and dice rolls, putting in work before heading to the casino in Portsmouth. What a way to start the week with these men. The YHC looks forward to these workouts every week. I believe all of us are grateful for the laughs and push.
Prayer Request for Yukon Cornelius friend that lost her husband in an accident recently.
Yukon Cornelius took us out.Don’t waste the day!
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Rudy Gets the Ghost Flag – Again?
Rudy had an excellent beatdown dialed up for his SOJ brothers only to have Mr. Rogers and Handshake, the Westhoe Bros, arrive with the Ghost Flag, snatching away the Q. Apparently, this is Rudy’s 2nd time having the Ghost Flag. What are the odds? And just what are these Westhoe Bros all about? 16 strong at The Alamo found out.
Warm up: Run around the horse shoe (high knees, butt kickers, karaoke).
COP: Introduction. Disclaimer. SSHs, DQs, Cherry Pickers, Mt Climbers, WWIIs, & Merkins. Recover. Enough of that: Let’s roll!
Westhoe Bro Mr. Rogers was up first w/ some Parking Lot Fun: Hop to the next parking space and crank out 5 Merkins. Go all the way to the end. Go back with a Crab Walk to the next parking space and knock out 5 Jump Squats at each. Then Lunges w/ Plank Jacks and finally Bear Crawls w/ WWIIs.
Next up? 7s w/ Mike Tysons and FMs.
The Q was then passed to the other Westhoe Bro, Handshake, who improvised, jumped right past a Septouple Check and introduced an F3 first: The Octouple Check. 8 men on a line. The other 8 form a parallel line. Men facing each other pair up. One line picks an exercise. First pair runs the horse shoe while the remaining pairs perform their exercises. Runners return, go to the opposite end of the line, all pairs shift down a spot and perform the next exercise. If this doesn’t make sense, it’s because it’s a friggin’ Octouple Check and you just had to be there.
Squat Walk to the bend in the lot. Form 2 lines again. First pair Bear Crawls alllllll the way down to Big Blue, Handshake’s truck. Next pair waits 10 seconds, then follows. And so on.
Pair up again. P1 runs to the fence and back. P2 Squats. Then WWIs. Then more Merkins. 6:15am!
Numbers. Names.
Announcements:
Century Classic 2.0 CSAUP May 2-3. Don’t think about it. Just sign up. What could go wrong?
Rudy will be doing a Draft Day themed Q soon. Rudy is a bigger football nut than me. And apparently Draft Day is his biggest football day, bigger than the Super Bowl. What?! This Q should be epic!
Corned Beef will be leading a crew at the Bridge on April 26 and Big Herm’s got it on May 10.
Prayer Requests: Flyboy asked for prayers for his neighbor’s M, who is suffering from Liver Failure.
YHC took us out.
Moleskin: Man, I just love F3. Fun to buddy up w/ Handshake, steal the Q & meet some new dudes. All before 7am. What a great way to start the day. Good to visit SOJ. It’s been a little while. The Alamo has tons of new guys, and everyone is 30. Heist and others have done a fantastic job of inviting new guys to join and giving away this awesome thing that was shared so freely with us. In fact, Heist is working on another FNG right now. Wildcat had a good lung scan recently. And despite his ailment, he was still the fastest one out there today. What the heck?!? Great to briefly chat w/ and share some laughs w/ guys I’ve never met before like Toby, Matlock and Flyboy. Always a pleasure to see Warby and I”m looking forward to him Qing Circus Maximus soon. It’s a blessing to be a part of this brotherhood. Rudy, thanks for letting Handshake & I crash your party. Lookin’ forward to seeing what you do w/ the Ghost Flag. Have a great Monday gents and I’ll SYITG!
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Borrowing Bodos’ Playbook – Old 100
After some coming in real hots, the crew of 4 met their fears of running at the Bus Loop with a page straight out of the Classics. Shout out to Bodos for spreading a good idea.
Please see workout below. It was more like the Old 90 today since we had to cut jumping split lunges for time – SADLY. The full laps on a track or bus loop would be more appropriate for an hour long workout if you’re going to include 5-10min of warmups. So could be good for saturdays.
This workout is a style where each man is encouraged to test themselves on speed / intensity, however, when they are done with that round, to immediately assist anyone at the Six and help them finish their counts. Every man will finish all exercises, and reset for the next lap. So while no man is left behind, no man is limited in their effort either.
Announcements: The Bridge is this coming Saturday
– 0545 Daville Clown Car
– Super Clown Car with other AOs
– On site arrival 0700
– Return after brunch around 1130 or 12Ultimate Frisbee: Daville has been formally challenged by the Lumberyard to a Saturday 630 or 7am Ultimate Frisbee match in late May. I will send out a Doodle poll for everyone’s best availability.
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Foursome for SCCC
A strong foursome posted at SCCC this morning. We came prepared—with weights, not clubs, though some swings were involved. The conversation quickly turned spiritual. Specifically, the kind of spiritual discipline where you give up desserts for 40 days, only to replace them with mild regret when YHC ate almost an entire coffee cake Easter morning.
Hitch arrived right on time, which is to say, exactly when we expected him to. And with that, we began.
The Thang:
6 rounds of TABATA (20 sec on / 10 sec off)
1 lap between each round, and 2 laps at the end because we apparently hate ourselves just enough.- Round 1: Stretching
- Round 2: Curls & Squats
- Round 3: Triceps & Kettlebell Swings
- Round 4: Lunges & Overhead Presses
- Round 5: Lawn Mowers (alternating arms)
- Round 6: Mary
Followed by two laps.
Mumble Chatter:
OBT and YHC discovered we go to the same church. We’ve never seen each other there, likely because we sit in our assigned seats. These are unofficial, yet strictly observed. Shuffling seats is frowned upon and potentially heretical.
Also, in breaking news (to YHC at least), the Pope has passed away. YHC lives under a rock and doesn’t listen to the news.
Announcements:
📽️ “Join or Die” Film Screening
OBT is moderating a discussion after a screening of Join or Die, which is not a lighthearted rom-com in case you were looking for a date night option.
🗓️ April 28
📍 Byrd Theatre
🎟️ Info here: https://www.richmonder.org/join-us-for-a-movie-night-at-the-byrd/🪖 CSAUP – May 2/3
Looking to ruin your weekend in the name of fitness? Great. Sign up.
See EF Hutton if you want to join a WestHoe team. He’s accepting applications.. -
Allergy Season
4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Mosey to CSES parking lot for a touch the bus Dora. 100x merkins, 200x squats, 300x SSH. Partner 2 runs and touches a bus and back.
Spit Q:
Mosey to tennis courts for some 4 corners.
C1 10x burpees, bear crawl to next corner, stop half way to do 10 x dips on the benches. C2 20x flutterkicks, run to C2 do 30x squats, bear crawl with 10x dips at halfway point to last corner. 40x American hammers at C4.11s on hill behind tennis courts. Merkins + Donkey kicks.
Helix Q:
Mosey to open field by practice football field. Partner up for a some Ins and Outs and wheel barrow. P1 does 10x in and outs while P2 planks. Wheel barrow about 20 yards and P1 and P2 switch exercises.
Bulkhead Q:
Mosey to playground for some pull ups. Rest of PAX planks while each PAX rotates doing 3 pull ups. 2 rounds.
Native American run with burpee back to flag. Some stretching to close it out.
Numbers, names, Spit took us out.
Corned Beef and Surf n Turf joined us at Local Cup.
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Pull Ups and Dips For the FNG
There were 2 PAX out for pull ups and dips at Goyne Park. Justin is an FNG who’s decided to not let his new desk job pack on the pounds.
Started with some stretching and arm circles. Then a pull up ladder, and a dip ladder. Followed by a few sets of toes to bar. Finish up with max rep Pull-ups and Dips.
Welcome Justin, who would later be named Dr. Doolittle