Category: Richmond, VA

  • Stick with Hutton

    YHC showed up with 2 others coming in hot to see EF Hutton in the lot. YHC plants flag and we mosey to the bus loop for warm up and possible triple check in the future with the loop.

    COP

    We triangle up and start with 20 ssh, 15 DQ’s, 10 4ct helicopters 15 arm cilcles, 10 small 5 big, reverso, firgure 4 Alabama prom date left leg 10 4ct reps, switch with right leg, 10 reverse scorpions. Recover with Bulkhead arriving, we mosey back to lot to retrieve the bat (stick) bells. These weigh 15 lbs each and YHC had a pair also so we had 2 pairs for the workout.

    THANG

    So we set up 4 stations S1 – Run lap around 3rd island in lot and return as the timer, S2- Ab work, S3 – pair of sticks for shoulders, S4 – Pair of sticks with legs & arms.

    1 set is everyone completing a station. For the first set -S1 – Run lap, S2 – flutter kick, S3 – cross over in front of body and away from body each arm alternating movement, S4 – stick swings while squatting. We did 2 set of this exercise group.

    For the second set -S1 – Run lap, S2 – lbc’s , S3 – Halos S4 – stick curls. We did 2 set of this exercise group.

    For the Third set -S1 – Run lap, S2 – Freddie Mercuries , S3 – Dealers choice S4 – wrist rotation. We did 1 set of this exercise group and returned to Flag.

    COT

    2 minutes of stretching numberama, namerama, EF Hutton took us out in prayer.

    It was an honor to lead this morning to get the week of right to a grea 64 degree morning, perfect for a workout.

    2nd F Trivia night this Thursday at Intermission Brewery (the one near Virginia Center Commons by the Good Year service garage. We plan to meet at 7:30,nhope to see you there.

    Have a great week gents and see you in the gloom soon. Cheers….CB!

  • Two Bells, One Sandbag

    2 Bells of the Ball (is this possible?!) emerged from the gloom for fancy warm time!

    Warmarama OYO while having some mumble chatter.

    The Thang! – This could get complicated…

    Catch Me Dora

    100 – 2 Arm KB Row – MoT – Clean & Toss or Lt. Dan 50 lb Sandbag to the Stranger Light and mosey back.
    100 – Squat & Reverse Curl – MoT – Run the Stranger Lot.
    200 – Feet Over Kettles – MoT – Run to the picnic table 20 SSH’s and mosey back.

    4 Corners – around the world MoT to every corner. 3 rounds – add extra reps in final round.

    • 5 Burpees
    • 10 Merkins
    • 15 Overhead Press
    • 20 Jump Squats

    Prayers for Yukon and Wonka’s legs. Choo Choo and his family’s safe travels on spring break. Even if it’s been sometime since you’ve made it to a workout, know that you can reach out to us for any prayer requests or even chatter it up.

  • Colin Waller, 40, Heist

    17 grown-boys started thir week off STRONG and ran around the parking lot today at The Alamo. Here’s what went down…

    WARAMARAMA – Took the PAX on a field trip through the tunnel of love and ran back to the parking lot. Stretched out, gave the mission and got into it.

    COP #1 – 4 Corners: SUPERsized (covered a lot of ground) and LOTN-style.

    • Corner #1 – (10) Toe Taps on the curb
    • Corner #2 – (20) Squats
    • Corner #3 – (30) Carolina Dry Docks
    • Corner #4 – (40) SSH’s

    COP #2 – Partner excercises on the Tennis Court

    • Round 1: Bear Crawl to the middle of the court to meet your partner and perform (10) Booyah Merkins. Crawl Bear back. Three rounds.
    • Round 2: Crab Walk to the middle of the court to meet your partner and perform (10) Booyah WW2’s. Crab Walk back. Three rounds.
    • Round 3: Lunge to the middle of the court to meet your partner and perform (10) Booyah Lunges. Lunge Back. Three rounds.

    COP #3 – Attempted to go on an Indigenous-People’s run but YHC could feel that the PAX needed a breather so we slowed things down with a Ring of Fire.

    • Most of the PAX had a chance to call out an Ab exercise (QTY 10) for the rest of the PAX to perform. ~140 total reps of various ab exercises.

    ANNOUNCEMENTS

    • CSOP coming up! Hit up Heist for deets.
    • FNG ALERT – Welcome, The Duke!

    PRAYERS/WINS

    • PRAYER – Prayers for healthy pregnancies for The Duke/LWood’s M’s.
    • PRAYER – Blacktop’s father recently passed away. Prayer’s for strength and to see you soon, Blacktop!
    • PRAYER – Rudy’s friend Jay’s father preparing for quad-bypass surgery.

  • My log-in works!

    After a few months away, I am back on the Q circuit. My Garmin app is still calling me “unproductive” but hopefully not for long.

    On a warm Monday morning, seven West End warriors came to the Deep and patiently dealt with my bad ideas. We started with a mosey past the bus pickup and to the back of the school. We stopped at the loading dock area where is it is a nice slanted bumpy concrete and rocky slab-first bad idea. Perfect for warmups. We did some SSH, Ukrainian Soldiers, DQs, Helicopters got on our six for some LBCs and Flutters. With Spring Break I thought we had the place to ourselves and then the car lights started getting closer and our warmups were over.

    We moseyed to the blacktop and did 4 corners together: 10 HRM, Bear crawl, 20 Jump Squats, Run, 30 two count Hammers, Bear crawl, 40 SSH, run to the start. After making sure the Pax knew the 4 exercises we challenged our minds with what I am calling 4 corner 40. Bad Idea #2–using math. Pick any of the four exercises that add up to 40 and go the appropriate corner(s) then come back to the start. We then did 50 and then I realized some people were just picking any count they wanted of each exercise. After mansplaining that the count had to be the same as the beginning (10HRM in corner 1, 20 Jump Squats in corner 2, etc) we redid 50 and then did 60,70,80,90 and then did the initial route again with the bear crawls for 100. Total of 640 of some choose your own adventure combination of HRM, Jump Squats, Hammers and SSH.

    Next bad idea: from the edge of the blacktop near the school, crab walk forward down the hill. “Impossible” they say. All seven did it fine, no one fell; should be the only way down the hill from now on.

    Bad idea #4: Mosey to the big hill and run up and all the way to sidewalk for 20 WW2, run back down. Do this 3 times.

    Last bad idea: Mosey to the flag and test our coordination. Circle up and do Copperhead Squats but don’t start until after the person next to you starts. A Copperhead Squat wave started and after going around twice I had to stop it. It was bad. Then we tried going the other direction and it looked good for about 2 seconds and then it crashed and burned. Had more time for the flutters and heals to heaven and it was time.

    Attila took us out with prayers for Roger Roger and his family, Fireman Ed and all Pax needing prayers.

    Happy to be back out and looking forward to being “productive”

  • 12-Count

    Follow the light of a lantern across a babbling brook to the hoedown in the woods. We explored new territory to do wheelbarrow races, merry-go-round pull ups, and soccer drills. 12-count exercises to mark my son’s 12th birthday today.

    Upchuck announced upcoming trips to the Bridge in April and May

  • Breaking Bread – BBQ

    5 were rooting for Michigan State, 2 for Auburn and 1 had VCU going all the way. The real winners tonight was this smoked bbq, coleslaw, baked beans, rolls and some cake.

    Warmarama: My apologies to Orange Crush for calling a pellet smoker an Easy-Bake Oven. But it sure does make cooking an 8lbs pork butt almost too easy.

    The Thang: 1st round served, then 2nd and 3rd. Which made cleanup a breeze. The tacos Upchuck brought the night before were still the talk of the room—hoping my BBQ lives up to the hype. No leftovers is a good sign.

    The staff and weekend residents thanked me several times, but honestly, I thank them. Being able to do this each month is an honor, and some of the best people you’ll ever meet are right here in this room.

    Thanks for letting me lead.
    Oyster

  • Pre Lumberyard 5K EC

    YHC got an early start on the morning with an extra credit Run Walk Run 5K around PFP.

  • Exhilarating. Groundbreaking…….Embarrassing.

    The DLC was back in action at the latest edition of Rock N Roll. We had an enthusiast PAX of 10 engaging in some questionable exercises. Here is a brief summary for your viewing pleasure:

    To the small basketball court for Warm Up: Copperhead Squats, Jazzercise, Apple Bottom Poppers, Heels to Heaven, Freddy Mercuries, Alabama Prom Dates, Shoulder Taps, Hand Release Merkins, Mario Jumps, Mummy Bernies, Karoake, No Cheat Broad Jumps, Lunge Walks, Side Lunges.

    Exercise One: Indigenous People’s Moroccan Night Clubs: Everyone runs doing Moroccan Night Clubs. Man in the back does one burpee, then sprints to the front. Made our way to the baseball field.

    *50 Grow Ruck Sit Ups

    Exercise Two: Primate Crossing
    Round One: Murder Gorillas x 6, Gorilla Humpers x 10. Repeat until you make it across the field.

    Round Two: Flying Monkey Humpers.

    *50 incline LBC’s on the hill

    Exercise Three: Indigenous People’s Mario Jumps. Line does Mario Jumps: man in the back does one burpee, then sprints to the front. Made our way to the back parking lot.

    Exercise 4: Assorted Partner Exercises. Team up and complete the following:
    Broadway Dips, BooYah Merkins, Human Incline Merkins, Booyah Burpees, Partner Carry, Partner Boxing Cockroaches, Partner Leg Tosses, BooYah WWII’s, Partner Crab Walks, Partner Hand Release Merkins, Partner Assisted One Legged Squats. Grand Finale with a Team Monkey Humper Line!

    Enjoyed teaming with Mudslide on these!

    Exercise 5: Indigenous People’s Bernie Sanders. Man in the back does 1 burpee, then sprints to the front Made our way back to the small basketball court.

    Exercise 6: Suicide with 5 Douple Tap HR Merkins each time you reach the baseline.

    Finished things off with a couple minutes of Ab exercises

    Numbers (10), Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: It was a great morning with ideal weather and a PAX that was up for anything. Not really sure if these particular exercises were great for recruiting, but it did not stop us from trying. Big Rig in particular, was reaching out to many individuals exercising in the park. Hopefully none saw the team Monkey Humpers. Thanks for letting me lead fellas – enjoyed it!

  • Fifty Two

    I Q’d on my birthday. 10 Pax descended on the friendly confines of the land of pickleball but no pickleball for this crew.

    COP: DQs, DMH, ACs, merkins, FMs. Mosey to main field.

    E1: 4 corners cumulative with 13 HRMs, 26 heels to heaven (3 sets of these were kinda rough), 39 jump squats and 52 SSHs. Mosey about 50 feet.

    E2: Doras with 52 burpees, 104 2 count flutter kicks and 208 LBCs. Mosey to benches

    E3: 4 sets of 13 derkins with 13 2 count step ups. Mosey to burpee hill.

    E5: After PAX tried to convince me that the hill was renamed LBC hill, I told them we had so far only done 26 burpees so we needed to do 26 more. We accomplished that OYO in 4 sets. Mosey to chin up bars.

    E6: 3 sets of chin ups and tricep dips. First set 10 and 20, second set 9 and 18 and the third set 7 and 14. Mosey to playground.

    E7: Triple check with shoulder taps, WWIIs, and lunges across parking lot and run back. For some reason this exercise had some grumbles. Finished with stretching.

    Prayers for Pinto’s friend and his family, Fudd’s sister and family, Roger Roger and me. I am doing well overall (praise god) but prayers that I can manage a medication side effect. It was good to go to coffeeteria and we even had someone ask Chum and Jville for help to try to fix a large car dent with a suction cup. Enjoy your weekend and thanks for allowing me to lead.

  • EF Hutton: Bear Crawl Extraordinaire!

    6 Weekend Warriors emerged with the sunrise to get it on with some heavy equipment. It would have been a small crowd if Handshake EF Hutton, and Beat It had not made it out this morning, thanks men!

    Warmarama!

    • SSH’s
    • High pace DQ’s
    • Arm circles
    • Leg Stretch to Butterfly
    • Roscoe’s Wife
    • LBC’s
    • Pencil Roll(for Handshake) into Reverse Scorpion slow pace
    • Merkins
    • Fudd’s Wife to Right Runner Stretch
    • Left Runner Stretch to Wilson’s Wife

    The Thang!

    COP 1 – Dirty, Dirty Mcduece – 4 rounds – 12 Reps Travel width of the football field.

    • Bench Dips
    • Merkins
    • V Ups
    • Squats

    COP 2 – Battle For The Bag – Full 100 yrds – Teams of 3

    Round 1 – MoT – Clean & Throw. Buy in – 5 WWII’s. PAX sideliners perform alternating low to high plank.

    Round 2 – MoT – Bear Crawl PT. Buy in 5 Merkins. PAX Sideliners perform plank. Starters race in bear crawl to the bag. YHC didn’t read the game notes and got burned by EF Hutton to the bag!

    Round 3 – MoT – Lt Dan Thrusters. Buy I. 5 Burpees. PAX Sideliners squats.

    COP 3 – Indigenous Sandbag pass in wall squat position around inside of Pickleball court. Started with 2 bags but Handshake quickly discarded of the larger floppy dickbag.

    COP 4 – Walls of Jericho around Pickleball Courts.

    • SSH’s
    • Jump Squats
    • Monkey Humpers
    • Bench Step Ups
    • APD’s

    Numbers and Namerama!

    Announcements- Century Classic CSAUP – May 2 into Saturday – start working on your teams.

    Prayer Requests – Prayers for Yukons hamstring and a speedy recovery. He blew a tire during the BFTB.

    YHC closed us out in prayer.