Category: Richmond, VA

  • Those miles aren’t gonna run themselves

    2 Runnas, hit the track at Swift Creek Middle School for the latest, or should I say earliest edition of The Graveyard Shift. As if 430 wasnt early enough, we had 8 miles of speed work to get in, and we had to get out even earlier at 410.

    Today’s format was as follows

    1 mile warmup about 9-930 pace

    Alternating miles at about 830 and 730 pace (Boberry was hitting 7s!)

    1 mile cooldown

    Always great to catch up with Boberry for a run. And grateful to have someone willing to get up so early to hit those miles on the training plan.

  • A True Circus

    A dirty dozen of familiar faces and some welcomed strangers gathered for a mumble-chatter convention attached to a deceptive KB beatdown.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • KB 4 corners, prostitute-style with weighted lunges between corners
      • 105 KB curls
      • 75 high pulls
      • 45 KB swings
      • 15 tricep presses
    • 4x check
      • Run
      • Overhead pulls
      • Sit ‘n press
      • Lawnmower pulls
    • COT with YHC taking us out

    Fudd was more than fashionably late today.  White Deer made sure he knew that.  The entire PAX knew White Deer was back, as his mumble-chatter/clipboarding was at its normal, high intensity.  As they say in Spinal Tap, “this one (e.g. White Deer) goes to 11. Mr. Rogers went lower weight to combat injuries, but enjoyed a scholarly conversation with Pigskin.  At one point, I hear that Pigskin was all in favor of executing Hitler, a boiling hot take.  Whitesnake reappeared in a boot, yet set a pace on the 4 corners.  Welcome Warby!   Great to see you; hopefully we did not scare you.  Welcome back Fireman Ed!  An answer to prayer to see you brother!  Finally, the outlet for the coffee pot did not work.  Offshore is working with the fine staff at GHS to address.  We have confirmation that the coffee pot still works.

    For those that have not been to Circus, this is par for the course.   Come join the circus sometime!

    God is good all of the time!

    Attila

  • New Shoes

    YHC got some new shoes so what better way to break them in than hitting the track at Timberwolf!? 7 HIMs joined me and had a blast!

    Mosey down to the track for a rock solid warmup. Hit the usual hits and made sure we stretched the legs.

    The THING

    Short Run – Long Run – Short Run – Exercise

    Start off with a 100M sprint, followed by 300M jog, followed by 100M sprint, then circle up for group exercise. We did 4 rounds with the exercises being 500 squats, 400 jump squats, 700 side straddle hops, 300 merkins.

    Up to bball court for a Dora – 100 squats, 100 jump squats, 100 SSH, 100 merkins. Runner to the gate and back.

    found a wall and did some We Are Not Worthy while holding position in between. 30 total.

    last, but not least, a final 100M sprint to Tzatzikis car before COT. Hermey saved his best for last and blew away the competition!

    circle up, announcements and prayers. Thanks for helping me break in my new shoes fellas!

  • Q4 Results – Snuff Underground

    13 ravers mosey to the club and dance to the beat until the break of dawn. ‘Read the book that wrote itself.’

    Wararama to ‘The Fall of Babylon’ and ‘Surf Rider.’ Started a musical dora with ‘The Mirror’ and 200 mirkins, 300 squats and 400 LBCs but an audible to the wall for ‘Ritual’ tempo work with wall sits, balls to the wall, and donkey kicks.

    To the amphitheater to continue the dora. The song ‘Stress’ only amped things up. Audible again back to the club because the acoustics weren’t as good and the song ‘Angel of Death’ came on. Dora continues to ‘F**kFray.’

    Mosey back towards the flag and ‘The Lake’ with a moment on the hill for some Shivassana and a dark reflection on mortality and aging to the sounds of ‘Piel.’ But the sun is on the horizon and every day from now until November there is more light.

    Find your ‘Secure Place’ out there in the gloom. COT and prayers.

  • The HIM’s have Crossed.

    Seven swarthy travelers crossed paths in the last light of day, banded together to conquer hard stuff, then each left their way, all the better for it. Here’s what happens when the Good Doctor doesn’t plan anything but the creative juices are flowing…

    The THANG: 

    WARMERAMA: 

    • Mosey lap around the Annex lot, with variable movements and then complete x10 Broad Jump Burpees
    • Earn a merit badge carrying pine logs from one area to another to help the church out
    • Circle the lot again and then circle up for the Welcome & Disclaimer, and a very brief set of warmup reps IC …like NoCheat Merkins

    COP #1: 

    • Mosey over to the sloped lot and circle up for some more warmerama…with sprints
    • IC stretch reps called at the top, followed by a run to the bottom and back up
    • Probably ran about 4-5x, plenty warm

    COP #2:

    • Mosey over the the DTH Taco and collect three ruck bags – weight varying 30-45 pounds
    • School circle and pass the rucks left in a slow, core-crunching style mirroring an American Hammer …rucks pass a few times around the circle, then reverso on direction to pass Right for a while
    • Return the rucks

    COP #3:

    • Mosey down to the Wailing Wall for a Triple Check
    • P1 – Donkey Kicks
    • P2 – Dirty Hookups
    • P3 – Run to spank the container and back

    COP #4:

    • Mosey backside of the church to a soft pitch for a Core Beatdown
    • x50 Oblique LBC’s (x25 ea side)
    • x50 Flutters – x15 Low IC, x15 High IC, and x20 low rapid IC
    • Partner up for PLT’s – x25 each

    COP #5:

    • Mosey to the church portico for a leg beatdown
    • x15 Monkey Humpers IC
    • x15 Forward Lunges IC
    • x20 Speed Humpers IC
    • x100 Alt Curb Toe Taps OYO (2-ct)

    COP #6:

    • Mosey to find another soft spot of turf
    • x50 WWII’s – all stop when Q completes

    Mosey BTTF:

    • Elbow Plank it up to review the F3 Mission, 5CP’s, and Credo

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Lifting up DTH&Fam with Missions trip
    • Prayers for WEAG leadership and transitional season
    • Praise for Snap earning a college scholarship to VMI

    NMS:  What a beautiful balmy evening to sweat it out with the finest brothers a man could ask for. The COP’s were truly spontaneous and random but produced a fantastic beatdown all the same. Deeply appreciative for the powerful prayer warriors around our COT sending YHC into the Mission Field. Yours AYE! ~DTH

    http://hendersonsinmissions.blogspot.com

  • Superset Wednesday

    2 men started their hump day with some iron.

    COP – mosey to bus loop then various exercises.

    Super sets – 2 exercises back to back in 1 set. Stop at each light pole to do 1 set.

    KB swings + cleans

    squats + shoulder presses

    curls + demon crushers

    lawn mowers + WW2s w/ pump

    Numbers, names. Yardsale took us out.

  • Great To Be Back

    2 Bad dudes hit the jungle gym at Ecoff Elementary. Pool Boy and Big Rig keeping the pull up and dip session going.

    This session was pretty simple. A few minutes of stretching, followed by about 10 minutes of EMOM Pullups, then 10 minutes of EMOM Dips.

    After missing the last few weeks, it was great to be back out in the gloom with Pool Boy on a Tuesday.

  • Stones for Scooter

    Seven gloom studs packed out some rucks and rocks at Ruckhenge in the latest edition of the DTH Farewell Tour. RC’s long EH finally paid off with bringing out FNG Antonio, a colleague from the DMV world, who’s got a passion for motorcycles – welcome SCOOTER! We also strong-armed out brother SCOBY to swing down from his SCCC stomping grounds and join the ruck fun. PAX speed-rucked through some Bon Air neighborhoods sharing around the added burden of the two 40-pound rock bags that served as Team Weights for the Growruck. Variable reps were also achieved at a few stopping points, some called IC for Scooter’s benefit, and the PAX also enjoyed a nice long elbow plank under weight to review the F3 Mission, 5CP’s, and Credo. Proud of these men pushing through it this morning – never seen a group of brothers so eager for their turn to carry a bag of rocks. Haha. Cofeerama was a joy, and can’t WAIT to get back to Ruckhenge after YHC’s return from the mission field (soooo, June 4th). Probably gonna Q it, you know, cause that’s the MO. Yours AYE! ~DTH

  • Wounded Pigeon

    6 grown-boys ran around the parking lot this morning at Moseley Elementary School. Here’s what went down.

    WARMARAMA – Moseyed to the side of the school. Gave the F3 mission and stretched out. Hermey needed to modify the stretches so the PAX learned a couple new ones.

    COP #1 – The playground

    • (2) PAX members performed (5) pull ups while the remaining PAX shimmied around the perimeter of the playground in the Merkin position. (2) laps and (30) total pullups per Pax member.

    COP #2 – Triple Check

    • Pacer: Ran over the bridge and up the windy trail that leads into the neighborhood.
    • Exercise #1 – Squats
    • Exercise #2 – LBC’s

    COP #3 – Jake’s Latter in the parking lot

    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run to Island #2 – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.

    Round #1 – Merkins

    Round #2 – Merkins and WW2’s

    Round #3 – WW2’s, Flutter Kicks and SSH

    Round #4 – (1) Burpee

    ANNOUNCEMENTS

    • Keep an eye out for some sweet games/workouts at Timberwolf as the sun starts to come up earlier.

    PRAYERS/WINS

    • PRAYER/WIN – Lots of movement with YHC and YHC’s M’s job. Good news…hopefully.

  • Wally has the Q

    COP proved a little challenging while tied to a dog.  Wally, used to Currahee, thought COP was COT.  For his sake, I made sure to get some downward dog in there between various warm up exercises. 

    With Pigskin having given blood recently, he and Attila took some kettle bells behind Poco MS and apparently got their money’s worth.

    The bigger crew ran through west broad village, stopping randomly for 5 merkins, 10 jump squats and 20 of a core exercise of your choosing (trying not to repeat it). 

    Good mumble chatter: Lighthouse is impressed with Fudd’s recent meditation, Gaudi’s baby is smiling, Pinto is working on his Inner Excellence, Gypsy is contemplating if a little Japanese company is worth his time, and Blue Moon’s running just keeps getting better. 

    With Wally dragging me along, we ran past a crappy grocery store that doesn’t even have Doritos, went up a stairwell and down it, past a t-model ford, then along side the lake and finally BTTF. 

    Numbers. Names.  Announcements: look out for the Centrury Classic 2.0 CSAUP taking shape.  YHC took us out in prayer, ending with a brief meditation, as the Westhoe Shield Lock is trying out meditation lately. 

    Moleskin: Nothing happen’s in God’s universe by accident.  The people in your life are there for a reason.  What gift do you have to give them?  What lesson do they have to teach you?  This is all happening now, so don’t miss it, lost in your head ruminating on tmrw or yesterday. 

    SYITG!