A standard Wednesday run turned into 4 SOJ HC’s and 1 Soft Commit for the F3RVA Century on May 2nd-3rd.
The route took us through Walton Park, The Grove, and eventually back up Mt Midlo. We had a set of 4-milers and Three (almost) 5-milers.
Prayers for BoBerry’s B.I.L., Will, and the pax on IR.
Out.
Turned 40 today surrounding by 16 of Richmond’s finest. What an honor to lead and kickoff my decade of silence. Quite humbling to see everyone come out today.
Warmorama: Began my 1985 playlist, serenading the Pax with a little “Carless Whisper” by George Micheal. Jogged to the back of the school (near basketball courts) for various exercises, kicked off by 40 SSHs, and various stretches (1985 was apparently all about getting it on…..”Like a Virgin”…”I want to know what love is” all playing in the background.
COP 1: Four corners with some Hall and Oates blaring. Prostitute style. 10 Carolina Dry Docks (I as born in Chapel Hill), 20 Heals to Heaven (In honor of the brief stint young Heist had in Lynchburg), 30 SSH, and 40 squats. 20 count.
COP 2: Mosey to the picnic table area….”Take on Me” blaring for a triple check (picnic table stepups, and dips, run to flag pole). Walking cooldown to next COP.
COP 3: 11s on the busloop (people’s choice of squats and incline merkins)
COP 4: Heist made up light pole workout:
Pole 1: 5 LBCs, Pole 2: 10 LBCs/5 Flutters, Pole 3: 15 LBCs/10 FLutters/5 Plank Jacks, Pole 4: 20 LBCs/15 Flutters/10 Plank Jacks/5 Heals to Heaven, Pole 5: 25 LBCs/20 flutters/15 Plank Jacks/10 Heals to heaven. Pole 6: 1 burpee/20 LBCs/15 Flutters/10 Plank Jacks, Pole 7: 2 burpees 15 LBCs/10 Flutters, 5 Plank Jacks, Pole 8: 3 burpess/10 LBCs/5 Flutters, Pole 9: 4 burpees/5 LBCs, Pole 10: 5 burpees.
Cooldown Broga for a few minutes.
Announcements:
Prayers:
Took us out in prayer. Thanked the Lord for 40 years on this earth, my wife, sons, and the friends around me and those not there today.
2 strong posted at WDOG on a beautiful cool spring morning and banged out a good power walk around the dogwood dell neighborhood. Way to get the miles in BT – progress baby you are moving better each time. Strong walk and even better conversation – can’t think of a better way to start the day!
See ya in the gloom !
Rumors of a 1-800 Q were just that, rumors. Also the Hype Man cometh, not.
Here’s what transpired:
Mosey around the lot to pick up Hitch and head across the street.
COP (IC)
Mosey around back of the Church
Conveyor Belt
Pass the Q to Ron..Attila
Mosey up the steps
Pigskin’s Greatest Hits
Pass the Q to Ronnie
Mosey back to the flag with speed bump burpees
Numberama, Nameorama, COT
MOLESKIN
No Q, no problem. All seasoned veterans here. Although Ronald suggested the hot potato and dropped it on the first toss. Lots of unpleasant sounds this morning, many from Hitch and of course Attila’s a$$. We all wondered if we somehow missed the memo that Spring Break started this week. Hopefully some of the usual PAX made the trek to welcome Heist to his 40s.
ANNOUNCEMENTS
3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.
We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.
Then back to the flag where a collection of Cindies were waiting for us.
Triple check
Farmer’s carry to the picnic pavilion, then run back while other PAX perform
Double Clutch Goblet Squats
Cindy Curls
Mosey to pole alley for a 100 rep Ab Circuit
20 reps each
Butt Surfers double count
Polesmokers
Oblique LBCs each side
LBCs
Leg circuit
Bulgarian Split Squats x10 each leg
Pole dancers x20
Jump Squats x25
Then as if we haven’t done enough abs, back over to the yoga mat
Ab Ring of Fire
Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others
Time, names numbers.
Welcome to Rip Torn! He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
Prayers for healing 🙏
A dashing dozen gathered on the courts of NoToll for a circuit-style NTB beatdown. Last Call was even spotted engaging in a little bit of pre-beatdown Broga. Spring is in the air.
Following warmarama we split up into pairs for a pre-arranged circuit workout. Over the remaining 36 minutes we conquered the following feats:
6min per station. One partner works while the other runs across the parking lot to the gazebo and back.
Announcements
Prayer Requests
We did some running, don’t worry. Keep the body guessing. It’s good for the PAX and for the Q to mix it up and do different things.
Lap around the school
Circle up, SSHs, Andy Dufresne, dead man hang, grass grabbers, helicopters, hold a deep squat, left and right leg reach, butterfly, the wife stretches, recover
Self Dora. 100 merkins, run to the curb and back every 25 reps, 100 jump squats running every 25, 100 double count KB American hammers running every 25
20 swings, 20 overhead press, 20 around the worlds (10 each direction), repeat 3x
30 single arm rows (15/arm), biceps 21s, 20 skull crushers, repeat 3x
20 APDs, 20 single leg deadlifts (10/leg), 20 Freddie Mercurys, repeat 3x
Rifle carry BTTF.
Names, numbers, announcements, YHC took us out. Had a blast guys, thanks for letting me lead!
17 or so arrived to follow the routes they had studied the night before.
Flat tires suck, but they are best when surrounded by the PAX and not a busy highway.
Saab abides
https://onthegomap.com/s/lravrkb7
3 of us got together to try and figure out how the woman’s brain works. We were very unsuccessful but us men did agree with alot when it came to marriage. Our buddy Wildwood will be getting married soon so we threw in our opinions and thoughts about marriage. We are very lucky to have these woman in our lives to keep us on the straight and narrow. Knocked out 3 miles with some iron in your backs.
Don’t waste the day!
3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session. We even had an FNG come out!!
Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.
YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.
Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.