Category: Richmond, VA

  • Gypsy returns and a late Pinto

    Nine PAX, with one very late LIFO, came out to see if YHC picked up any new exercises from his trip to Mexico. Instead we did a lot of the Qs favorites.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Freddy Mercurys, Scorpion Kicks.

    Mosey to PES lot for Dora: 100 Merkins, 200 Heels2Heaven, 300 Jump Squats. Pinto joined us in the middle of the Dora. Back to the playground for 4 rounds of Pullups & Squats. Over to the blacktop of PES for Triple check of: WWIIS and Squats.

    Mosey over to QMS benches for 3 rounds of: 40 Benchkicks & 10 Derkins. Back to QMS parking lot. Few rounds of Sprints, much to Atilla’s dismay and Gypsy’s excitement. Finish with 2 min of Mary. YHC took us out.

    Announcements: Century Classic is back on again for this spring, after a six year Hiatus, the 1st annual inaugural one in 2018 was Epic. See Slack for more details.

    NMS: The ever supportive HBR Pax were glad to have YHC back on the Q. Gypsy did his first Merkins in months as he is taking another running training break, until he signs up for a bunch more races soon. No tomatoes at PES, guess it is too cold again. Coffee had a solid attendance where door locking and fiscal policy were the topic du jour.

  • 80s love ballads and phantom flatulence

    Old hundred KB….what a great way to balance the grind of boot camps or running three hours in freezing rain.

    Warm up: Various movements and stretches to get blood flowing. Got the Hot Tub Time Machine soundtrack playing (seemed like a good idea at time).

    COP 1: KB 11s across the parking lot. Swings and KB squats. Farmer carry back and forth.

    COP 2: Mosey to the jungle gym area with Careless Whisper by George Michael begins playing, and I just kept it going. The shock value on the Pax was worth it. The walk over allowed me to invent the “quad of pain.”

    What’s that you ask? Dear reader, I will explain. Four groups of two. Four workout stations: 5 pullups, 6 Merkin pull throughs, 15 KB press, 20 KB swings. Four times through. Would probably adjust the rep count on the pullups by a few, same with the pull throughs. I think next time it will be 8/8/20/20.

    Mosey back to the flag, and sneak out a nasty SBD, which poor Hermey and Tzatziki accidentally taste. My apologies.

    COP 3: Back to flag for an arm blaster superset of bicep curls and tricpe extensions. Starting at 15/15 and cutting by 3 reps down to 3/3. Work back up to 15/15. Respect to Warby for finishing up even after we hit 6:15.

    Fill out the Rosie century run survey on slack.

    I led the group in a short prayer.

    PS: We miss you Cookie, and your salad shredder, your groans, colorful socks, and headgear.

  • Powderham Loops

    All three opted for a 4-mile route this AM so off to Powderham we went. Up Twin Team, Cawood over to the loop, once around and back over to Brigstock via Ellesmere. Return home for a little extra credit for around 4.3 miles.

    Good to have Lug back out these past few weeks, and good to catch up with House Party.

    -Singer

  • Belay On for Freedom!

    2 now 3 freedom fighters gathered in the Robins Family Forum at the Virginia Museum of History and Culture to watch as this Constitutional Federal Republic grew by 60 souls. 36 countries were present among the group to witness history. According to the cries for freedom heard in the room here’s the path that they gave:

    “I hereby declare, on oath, that I absolutely and entirely renounce and abjure all allegiance and fidelity to any foreign prince, potentate, state, or sovereignty, of whom or which I have heretofore been a subject or citizen; that I will support and defend the Constitution and laws of the United States of America against all enemies, foreign and domestic; that I will bear true faith and allegiance to the same; that I will bear arms on behalf of the United States when required by the law; that I will perform noncombatant service in the Armed Forces of the United States when required by the law; that I will perform work of national importance under civilian direction when required by the law; and that I take this obligation freely, without any mental reservation or purpose of evasion; so help me God.”

    Stars were spangled and America was blessed. YHC is thankful and humbled by the commitment taken by intentionally others when many claim it by birth. We are a nation of immigrants. What an honor to celebrate this with Belay on President’s Day.

  • ”I’m NOT too old fo’ this sh%t!”

    45 … “It’s not the age, it’s the mileage” – Indiana Jones

    Started with light warmup (side straddle hops, dead hangs, leg stretches)

    Triple Check (Fandango style) – Goodfellas= Henry HILL – running a HILL, Indy 3 = Carrying a coupon (golden idol) in cup de sac of DOOM with sumo squats, Lethal Weapon 3 = Burpee + jump squat

    Next, Interstellar “MURPH” or “Mini MURPH”= Run to other end of parking lot + 45 merkins, comeback + 45 squats, run to other side + 45 side straddle hops; and final comeback + ALL 3 Workouts 45 each.

    T2 Adora= Run to curb while completing 90 Carolina Dry Docks, 180 ALABAMA SLAMMAS!!! (Prom date), and 200 side straddle hops.

    Lord of the RING of fire to end it!

    Thanks for the 45th birthday celebration and hope to “fill your glass” with the enjoyment and energy we brought today! You guys are golden!

  • Getting to work before going asynchronous again…

    A strong 10 showed up for this week’s edition of Hoedown. Temperatures were sunny and 70 despite the impending snow later this week.

    We started with a mosey around the carpool drop off loop to give the late arrivals time to catch and then head down to the bottom of Lindsay Court for a warm up that included SSH, Arm Circles, Don Quixote, Dead Man Hang, both wives, WWIIs and Flutter kicks.

    With everyone warmed up, we partnered up to head back up Lindsay. Partner 1 runs to the top of Lindsay while Partner 2 works his way up the hill doing a series of exercises which included Bear Crawl, Broad Jumps, Crab Walk and Polar Bears (if needed).

    After a 10-count, we mosey to the southern end of West Drive Circle for a triple check. Once everyone counted correctly, here is how it went down. Partner 1 ran around the circle. Partner 2 jump squats. Partner 3 Hand Release Merkins.

    Next, mosey across Lindsay Dr to the northern end of West Drive Circle for a Dora. Partner 1 runs to the light at the end of the street. Partner 2 does series of exercises. 50 Merkins, 100 LBCs, 150 Flutter Kicks. After dissension amongst the pax about which light YHC meant, we completed the dora.

    Then, line up for an indigenous people’s run back to the parking lot for 11s. Bernie sanders across the parking lot and up the hill for WWIIs then run back to the other side for merkins. Start with 10 WWIIs and 1 Merkin. YHC called time when the pax got to 3 WWIIs and 8 Merkins.

    Numberama / Namerama / Announcements

    Breaking bread this week. Last Call has Sunday. See Oyster to pick up Saturday.

    YHC took us out.

  • Staying Dry in The Deep

    7 of us met at The Deep this AM, and all decided to stay dry. So after a brief warm up we tried an entirely new set of exercises (borrowed from other AOs):

    School Doors: Mosey around the school and for every door marked with a number, we did that number of: Merkins, WWIIs and Squats. 1 Merkin, 2 WWIIs, etc. up to 14. Then did another lap of Burpees, Side Penguins, Straddle Hops.

    NASCAR Loop: Mosey around the bus loop and drop off groups at 3 points where they do SSHs until the race begins. Groups at 3 o’clock, 12 o’clock and 9 o’clock. Group 1 is doing Merkins, Group 2 is WWIIs and Group 3 is Squats until the last car (runner) finishes the loop and reaches Group 1 where runner begins those exercises and tags and Group 1 goes to Group 2, etc. Full lap around gets all groups trying all stops until last runner picks up all groups and finishes the loop.

    Colonnade Run: Burpees every other pole (about 15). At the end, grab a pole for 2 sets of 20 Boxing Cockroaches, and 20 Pole Smokers.

    Finished with Ring of Mary and stretching.

  • The Kick Off!!

    3 Hims came out to Mammoth Balls this morning to throw around some weight and to get the week started out. This is how it went down…..

    Warmarama

    • Roscoe, Fudd and someone else’s wife
    • Arm Circles
    • Windmills
    • Low and slow Copperhead squats
    • SSH

    Tabata

    • Curls
    • Single arm press
    • Skull crusher
    • Goblet squat
    • WW3
    • Row
    • Ran 2 laps
    • Think we missed a round…..

    Numbers, Names and Prayer request

    Kicked off the first work out for Mammoth Balls this morning. Seen some shooting stars and some power flickering.

    YHC OUT! Don’t waste the day!

  • Let the Bodies Hit the Floor

    How about Yardsale making it out on a Monday? Good times.


    Musical Q today. Turns out 5 songs wasn’t enough, I’ll plan more next time 😉

    Warmup: 25, 50, 75, 100 m jog warmup. Lunge, Lunge, Worm x 5

    Song 1: “Danger Zone” – Kenny Loggins. SSH until words “Danger Zone” = Burpee
    Song 2: “Roxanne” – The Police. Jog in small perimeter. Words “Roxanne” = Air Squat. “Red Light” = Jumping Split lunge both legs. That final chorus…
    Song 3: “All You Need is Love” The Beatles. On your six … feet stay off the ground with a freddy mercury or dead bug. Word “Love” = full WWII sit up.
    Song 4: “Bodies” by Drowning Pool. Plank position and shoulder taps most of the song. Pre-chorus counting when he says “One” “Two” “Three” etc = Plank Jack. “Bodies Hit The Floor” = hand release merkin.
    Song 5: “Tubthumping” by Chumbawumba. We did this in front of kids being dropped off at school haha. “I get Knocked Down” = hit the dirt, then bear crawl. The rest of the song = Crab Walk. Crab and Bear back and forth between two sidewalks.


    When is our next Trivia F2 for Mechanicsville, Opus? Interest is growing.

  • Open Discussion

    According to the five deer touring the AO, a strong Pax of five emerged into the gloom working the favorites, pushing each other, and having great open discussion about life. The discussion continued at LM where the coffee was flowing.

    YHC took us out.