Category: Richmond, VA

  • (NewKent) That hole isn’t big enough

    Four strong studded Clydesdales came trotting in at 0529 on this beautiful frosty morning. The stars were out in full force and shining brightly upon this pax of HIMS. These guys looked cold real cold! So I threw on some James Brown on the speaker and we hit that sweet Bermuda grass……

    Warmarama

    • Roscoe’s mom
    • Knee knockers
    • A few extra back stretches thrown in there
    • LBCs
    • WW1
    • Chinooks
    • Arm circles

    COP

    • Touch a tree partner up
    • one person does battle hoses while partner runs and touches 3 trees
    • 3 rounds

    Modified Ladders

    • Start on football goal line with 2 Cindy’s and farmers carry to 25 yard line and do 10 curls. Drop Cindy’s and sprint back to goal line
    • Mosey and pick up Cindy’s to head to 50 yard line to do 10 curls. Drop Cindy’s and sprint back to goal line.
    • Mosey and pick up Cindy’s to head to 75 yard line to do 10 curls. Drop Cindy’s sprint back to goal line.
    • Mosey and pick up Cindy’s to head to other sides goal. Knock out 30 incline merkins.
    • Farmers carry Cindy’s back across 100 yards. If they touch the ground it’s 3 burpees. Burpees were performed on that Bermuda.

      Random stuff to fill up a hour
    • Bernie 100 yards and someone threw out firecrackers because YHC loves them so much. Knock out 10 firecrackers and knock out some football drills for 5 minutes.

      Finished up with some MARY!!
    • Crunchy frogs
    • Ellipticals
    • Outlaws
    • Freddie mercury’s

    Great work out this morning with the pax. Things got a little weird when Wildwood started getting fresh with the Cindy. I’m not sure what I witnessed but it was a lot of moaning going on and a little bit of shaking. I’m grateful for these guys to put up with such random ideas of mine for work outs. Off to get some coffee…..

    Numbers, Names and Prayer request. YHC took us OUT

  • Whose Idea Was This?

    The B Dub Run Club was at again – getting some chilly miles in before Twin Team. We took our standard, non-hilly route up Robious and back. Lots of great conversation topics including a laser that can cure any ailment.

  • There’s More Than One Way To Milk a Cow

    6 strong gathered in the frigid darkness of Bettie Weaver Elementary. I forgot to set up the requested firepit and S’mores beforehand – my bad. At any rate, here is a brief summary for your viewing pleasure:

    Mosey to back of the school for Warm-up: Jazzercise, Don Quixote’s, Mummy Kicks, Copperhead Squats, Mario Jumps, Karoake, Lunge Walks, Bernie Sanders

    Exercise One: Humping Circuit
    50 Pickle Pounders, 100 Alabama Prom Dates, 200 Monkey Humpers. Lots of good form displayed on this one.

    Mosey back towards the flag for Exercise Two: 8 Corners
    10 HR Merkins, 20 WWII Situps, 30 Shoulder Taps, 40 SSH’ss, 30 Flutter Kicks, 20 Carolina Dry Docks, 10 burpees.

    Around the school again for Exercise Three: Ring Around the Toadie – Frog jump around the perimeter of the basketball court – OOF

    To the Wall for Exercise Four: Dirty Hook-ups, Milkers, Side Slappers, Chicken Peckers, Hoe Downs, People’s Chair, etc.

    Mosey to the benches for 25 step-ups and 25 incline merkins.

    BTTF for some calf raises and a few hip stretches until time expired.

    YHC lead us out.

    Final Thoughts.: Strong work by the PAX this morning! Last Call and Bullseye were the heroes we all needed – wearing shorts. As is customary at the Lounge; lots of great mumblechatter and a fun atmosphere.

    SYITG

  • Time’s Up

    Grooooove, at least I assume, since I can’t remember the route.

  • SOJ Monthly Ruck

    3 HIMs braved the cold weather this week and met at Midlothian Middle School for this month’s ruck meetup (first Tuesday of every month, details posted in Slack).

    YHC lead the way, heading South from the school, looping around the new Library and into the Midlo Mines back entrance.
    completed the trail, headed across the street and around the lake. Reminiscing about Fandango’s apartment living, we hung a right at the cemetery and made our way BTTF.

    Chilly morning but wind was minimal and it was a great day to be outside. Coffee afterwards hit the spot.

  • Bright something or other

    I posted a route last night and then mumbled it to a few others before we ran. Then I short circuited and led a few of us down a wrong turn that worked out in the end. Others did the route correctly or walked their own route.

    I’m so stupid

    Pax: Stupid-foolish, gullible, doltish, dumbbell, lamebrain…

    Shut up!

    Pax: Shut up – silence, hush, sit on it, can it…

    With excitement like this, who is needing enemas?

    (And scene).

  • is this a running AO?

    6 intrepid HIMs put on their running shoes and came out for the annual Satans Hill 5k “Hell on the Hill” run. Was that the plan? No, no it wasn’t, but that’s what fate decided.

    Warmaram kept our feet on the ground and butts off the cold pavement today. Series of SOJ favorites

    COT 1: go to entrance of New Market. Game plan was to run to first manhole cover, do 25 firecrackers and run back to the start. Next run to second manhole cover, do 50 Merkins and run back. 3rd manhole cover= 75 monkey humpers, 4th manhole cover = 100 double count mountain climbers

    first cover was over halfway up the hill. 3rd and 4th were well beyond the top of the hill. A warning was issued so the PAX remained in good spirits.

    COT 2: rock pile for triple check – curls, overhead, runner to entrance and back

    COT 3: Dora – 50 Merkins, 100 squats, 150 jump squats.

    announcements and circle up. Great work today everyone, YHC clocked us at almost to 3 miles

  • Wake up and smell the coffee

    It was very windy today, and cold, so we immediately went over to the covered walkway and stayed there (other than the run around the Circus Maximus (bus loop).

    Disclaimer: Don’t leave here with more injuries than you came with.

    Warmup:

    • 20 SSH,
    • 15 IWs,
    • 10 Don Quixote,
    • Arm/shoulder stretch,

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (double count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (double count)
    • Run around the island

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 Triceps
    • Run around the island
    • Stretch

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 Bench press
    • 100 Flutters with Bell held
    • Stretch
    • Run around island

    Finish

    • 20 Lawnmowers each arm OYO
    • 20 KB Lunges each leg OYO
    • 20 Overhead pulls OYO
    • 20 Hammers 2 count OYO
    • 20 Sit and Press OYO
    • 20 Heels to Heaven without bell in cadence
    • 20 APD in cadence
    • Stretch

    Back to the flag for numberama, namerama

    Announcements:

    Tuesday noon: 2nd F at Firehouse Subs

    COT

    Many years ago, there was an advice column called ‘Ann Landers’. “Ann Landers would use the phrase “wake up and smell the coffee”. She would often use this phrase when people seemed to be denying situations that made them uncomfortable or unhappy. For example, “Dear M&L: Wake up and smell the coffee, sister. If you think this guy is going to come back to you, you’re two sandwiches short of …” (copied from Google)

    Ann Landers is no longer with us. But you can still get advice from prayer.

    Prayers for Gypsy, Firehouse Subs (scratch that: make it Fireman Ed, Mollie (Roger Roger’s wife) and Mary (Fudd’s sister)

    Post workout coffee discussion: For two or three months, Offshore (today Mr. Rogers) has made coffee for us after the workout. There’s a percolator and we’ve found an outlet that is ‘hot’. Good discussions take place. The gender reveal for Gaudí’s second baby due around Christmas will come when the baby is born.

  • Papa Caliente y Viento Frio

    Five hombres guapos found their way to Mary for a hot potato Q. The slightly higher temp was counteracted by a very cold and strong wind, making this potato slightly less warm. All 5 of us managed to hold the potato, even for a couple of minutes. Here’s what happened:

    Bodos: COP on the black top, then 7 of diamonds: 7 rounds of 4 corner excercises in increments of 7. Rounds were: 7 jump squats / 14 merkins / 21 LBCs / 28 Squats / 21 Carolina dry docks / 14 2x flutter kicks / 7 Burpees. Potato passed to Swirly

    Swirly: 20 Dips, Sprint, 20 Incline Merkins, Sprint, 3 rounds of 5 Pull ups. Pass to Oyster

    Oyster: Bear crawl back and forth a few times. Broad jump burpees, other stuff I can’t remember

    Vandalay: Back to the chin up bar. 3 rounds of 5 pull ups + 3 rounds of 5 dips.

    Senor Frog: COP – merkins

    Namerama, YHC took us out.

    NMS: Vandalay shared about an FNG who reported that he wouldn’t come back to F3 because the Pax he was with were cheating on their form and not performing full proper squats. This made Swirly very upset and we had to console him and promise him we would never let this happen again. Our form was excellent this morning.

    SYITG.

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!