2 PAX in search of a few extra miles met a few minutes early. This was last weeks iteration of the Graveyard Shift. Route was out to Clover Hill HS, across Genito down behind the Food Lion to Brandermill. Past YHC’s humble abode, down to the path all the way to the water. Then we took Brandermill Parkway back to SCMS. We weren’t quite to 6miles so we took a brisk lap around the track. Then not quite a 10k so we took a lap around the parking lot. Good to get out and get some miles and regale Big Rig with tales of YHCs 35k trail race. Thankful for big rig and the support this awesome group of dudes. Also, the title of the backblast is in the exicon I promise.
Category: Richmond, VA
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Warbys Winky
After a 5 month hiatus, YHC found his way back to The Old Hundred for a well overdue kettlebell beat down. Eight additional F3 studs circled around the cardboard winky for a look. Lets get it done!
As promised, not a run, but a slow mosey to get the blood flowing. Mission statement, SSH, DMH, Don Quixote’s and a few other stretches.
Starting at the first corner and a glance at the winky. 4 exercises consecutively at 5 reps. Gorilla rows, goblet squats, swings, squat thrusters. Quick breather and another round at 10 reps and 15 reps. Overhead carry to the furthers next corner.
Second corner had a small stumbling block with a new move called the windmill….. PAX and Q decided to audible to side bends, pullovers, crunchy frogs and lunge twists. Following the same rep sequence as above.
Overhead carry to the furthers next corner. Yes, I know “that corner is closer”. Third corner was curls, skull crushers, lying triceps extensions and grabbers. Following the same rep sequence as above.
Overhead carry to the furthers next corner. Fourth and final corner was presses, merkin pull throughs, front raises and close grip merkins on the KB. Following the same rep sequence as above…..but YHC was cooked and only went to ten reps.
Lunge back to the flag and a quick plank until time was called.
Announcements, PR, wins, COT.
Continue on your path to recovery for Dumars father.
Always an honor to lead you gents. Thank you for the opportunity to get a few things off my chest.
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Hilly Tarrington Training Ruck
While some were waiting to see if Phil saw his shadow, 8 of us were out taking on the hills of Tarrington and surrounding neighborhoods. All and all we clocked in 7 miles, more than ready for the flat 10 of the Iron Triangle! Below did some early dock Merkins on the James.
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(Newkent) What’s the first thing you see??
Four of the regulars got together this morning to carry some extra weight around and figure out some names for the new AOs in our area. Well we got half the mission complete this morning. This is what went down…..
3 mile ruck and passing around a 20, 25 and a 30 pound kettlebell on our travels. A lot of chatter about having more kids this morning. God speed to Beaver!!!
Frozen Triangle this Saturday 0600 at DogPile. LETS GO!!!!!
Don’t waste the day
Out!
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Around the World devolves into Duck, Duck, Goose
14 Regulars posted for a glorious NoToll workout on a perfect Midlothian morning. The workout was rumored to go something like this:
THANG
Slaughter Start: 10 burpees while Mr. Roper arrived
Mosey to larger parking lot for COP: SSHs, DQs, Ukranian Soldiers, Imperial Squat Walkers, Bob and Weaves, Dead Cockroaches, Hello Dollies, Capital Letters to spell out “Eagles vs Chiefs sucks”, Shoulder Taps
Mosey to soccer field for The Beast: Merkins, Monkey Humpers, Squats, LBCs, Flutter Kicks, 2 Burpees + 4 SSHs….with some Bear Crawls and Lunges mixed in, as well
Circle up for Around The World: Lunge in a stationary circle while listening to “Around the World” by Daft Punk….alternate by running around the circle, which quickly devolved into Duck, Duck, Goose….and OC took it a step further by playing his own version that was more like Goose, Goose, Goose
Mosey to bleachers and partner up for Triple Check: step-ups, shoulder taps, run width of field
Time called early to mosey back to Ellwoods shovel flag.
Number-Rama & Name-o-rama
COT – Rosie took us out.
Thanks for showing up after calling out for a “new” Q, NTB.
Announcements:
Frozen Triangle this Saturday
Reach out to friends in the St. Christophers, St. Catherines, and CCV communities following a freakish accident that resulted in the death of a woman YHC’s age. YHC actually knew Crandall as a middle and high schooler. She was walking back to her car Friday morning after being at the CCV gym and was struck by a car reversing out of the parking lot at very low speed. She fell and hit her head and did not survive. Very sadly, the driver knows her and her family very well. She was a mother of 3 older kids (2 high schoolers and 1 in college). Stay aware, folks…and look out for one another. This tragedy is just awful.
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Wisdom Prevails
Fifteen, including many elder statesmen, gathered in the darker than usual commons bowl for this week’s iteration of Spider Run. After claiming the Q last week, there were many inquiries of whether or not intervals were on the docket. Not today fellas, just a good ole Spider Run classic. Glenbrooke Circle route was called and off everyone went:
The Route
- Alongside the lake, across the bridge, and through the trail
- Up University, across Ridge, then left on Ralston
- Take a dump in Kubota’s yard
- Right on River, right on Glenbrooke Circle
- Left on West Glenbrooke Circle
- Right on Summit and back down
- 4s return
- 5s take a right and continue, clockwise, around Glenbrooke Circle then return
- 6s do the Glenbrooke Circle and add the Windsor on the James loop as well
Numbers, names, YHC took us out.
Announcements
- Frozen Triangle 6am @ Dogpile Saturday
- See Shakedown for assistance with the Healing Place 10k training
Moleskine
Mentally strong group of runners and walkers today. Running may have been not as strong for some, but the camaraderie made up for not meeting peak performance. Always great to have such wisdom in our presence guide us as we start the day.
Marv is happy metal detectors work.
Splinter out
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Fit-ish for your 40’s (or more)
A Bakers Dozen gathered for this weeks Heartbreak to see what Handshake had to offer.
Mosey to the Office Parking Lot for COP. Alternating Up/Down exercises.
Mosey to the entrance to the Bus Loop for the start of an extended 4 corners. Partner up and go opposite directions. 4 exercises 1) SSH’s 2) LBC’s 3) Merkins 4) Squats. This Four Corners burned a lot of time.
Mosey to the PES Elementary School Office Parking Lot for a Triple Check. P1 runs the Loop P2 HRM’s P3 WWII’s.
Mosey the back way to the Flag. Holla at the Tomatoes on the way, stoop near the Gas Pumps for some exercises. Finish with Heels to Heaven.
Announcements – Frozen Triangle this Saturday at Dogpile, 0600. Gridiron will meet at 0700. Joeys Hot Dogs Tuesday, 2/11 at 12:00, Pinto Housewarming Party Saturday Night, see Westhoe Slack Channel.
Prayer Requests – only those unspoken
NMS – Nice to a crew of 13 at Heartbreak. Good mumblechatter.
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SCCC but make it more
Conditions: Absolutely perfect
This morning, the Saint Christopher’s Country Club was buzzing with action as we worked through a Tabata-heavy beatdown with plenty of Hot Laps to keep the heart rate up. It was great to see a strong turnout, including some returners, and even a couple of random runners who seemed harmless enough.
The Thang:
Tabata #1: Alternating squats & stretching ➡️Hot Lap #1
Tabata #2: Alternating curls & overhead presses ➡️Hot Lap #2
Tabata #3: Alternating kettlebell swings & triceps ➡️ Hot Lap #3
Tabata #4: Alternating presses & rows ➡️Hot Lap #4
Tabata #5: Burpees & guessing game ➡️ Hot Lap #5
Tabata #6: 4 Minutes of Mary ➡️ Hot Laps #6 & 7
Lots of discussion about the Valentines Day monthly challenge as we pushed through the work, and we were excited to welcome back SCOBY. Also in attendance was our friend Handshake, who brought the most unique weight of the morning a half cinderblock straight from his front yard.
One of the highlights of the morning was an unexpected Christmas gift exchange between OBT and Hitchhiker. Hitchhiker had been patiently waiting for a free kettlebell to appear on Facebook Marketplace for over a month. The elves were generous, and OBT came through with a kettlebell delivery. There was much rejoicing.
Side Note, Beyoncé did not pay for the SCCC track and field. Perhaps this is the Knowles of note for which the field is named after: https://hereditary.us/members_details?id=6207d0d950f6e33bc169fddd&utm_source=chatgpt.comCOT:
Prayers for the family of Sarah Crandall Bayliss Thompson and for OBT’s friend’s family.
YHC took us out.
Great work, fellas
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Noisy Trucks and Motorcycles
YHC was ready to get the week started, 2 addtional showed up and here is what went down:
COP
Mosey to ring with Parking lot traces for about 20 spots. 10 4ct SSH, 10 DQ’s, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 Ukrainian Solders, 10 Imperial walkers. 10 4ct LBC’s 10 4ct American Hammers. 10 4ct figure 4 Alabama prom dates with left leg, repeat with right leg. 10 4ct reverse scorpion.
THANG
We mosey to the East entrance to the school and set up on 3 stations. Station 1 is step up on the wall, Station 2 is squats, Station 3 is running 2 laps across the width of the parking lot. We rotate through the stations and repeat 2 more times for a triple check.
11’s we start with 10 squats and walk to opposite curb for 1 calf raise, reverse walk to start for 9 squats then walk for 2 calf raises repeat until 1 squat and 10 calf raises.
Mosey to wall at entrance and do 3 wall sits for a minute each with a minute rest in between.
Mosey to flag and stretch for 2 minutes.
Numberama, Namerama, Phonics took us out.
Crisp morning for a workout and the mumble chatter was discussing neighbors with noisy vehicles such as a chopper, or diesel truck that starts on a cold morning. We were wondering why it seems louder when it is dark and during the day as they start up tier vehicles at 6:15 in the morning before it is light outside. Fund discussion and great to get the week started off right.
Have a great day gents and see you in the gloom soon…Cheers…CB!
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Geriatric Test
One of the exercises today was the ‘getup’. The idea is that you sit on the ground and then get up to a standing position without using your hands. It’s not easy to do. I find that to do it, I have to roll backwards and put my hands over my head (parallel to the ground), then swing my arms forward as quickly as possible ending up with my hands in front of me almost touching the ground. Simultaneously, curl up as tight as possible and cross my feet. If I do it right, my center of gravity is over my feet and I can stand up.
This is the first time I have done this in awhile and it took me a few tries to get it right. I find it difficult to do. Salt Lick pointed out that this is a good test for old people. I need to perfect my skill here. Gracias to those who participated in today’s activities as I try to stay out of the nursing home!
Senor Frog pointed out that the wall was not available as it was under construction. Fortunately, by the time we got to the wall, construction was completed and we were able to do the standard wall exercises.
Mosey to corner Parking lot and give standard disclaimer.
I honor of January is Make America DoBurpees Again, we did a token 10 burpees.
- 20 SSHs
- 10 Man-Maker Merkins
- 15 Crunchy Frogs
- Stretch: on the ground, right hand to right foot with left foot on right thigh and then flapjack
Mosey to Asphalt playground
- 20 IWs
- 10 Diamond Merkins
- 10 each side Suzanne Sommers
- Stretch: Plank position, right foot to right hand and then flapjack
Mosey to corner parking lot
- 20 Squats
- 10 Stagger Arm Merkins
- 15 Dollies
- Stretch: Stand up and touch the ground
Mosey to asphalt playground
- 10 Don Quixotes
- 10 Stagger Arm Merkins
- 15 Ukrainian Hammers
- Stretch: I forgot what else we did
Line up on sidewalk to the asphalt playground for 11s
- Mike Tyson & V-Ups
To the grass playground in back; Count off by 3s. Rotate Clockwise. Each group starts out at a different station.
- 10 Get-ups at the swings, (lay on you back and then stand up without using your hands. See description above.)
- 20 Hanging Knee-ups at pull-up bars,
- 30 Dips at benches,
To the wall for
- 15 People’s chair airpress
- 10 BTTW shoulder taps in cadence
- 3 burpees
- 15 People’s chair Milkers
- 10 BTTW Australian Mountain Climbers
- 3 burpees
- 15 People’s chair Muhammad Ali
- 10 BTTW Toe Taps
- 4 burpees
- 15 Donkey Kix
On the patio in front of the wall for
- 60 count 6-inch leg lift
Time’s up!
Announcements:
Frozen Triangle
COT:
Prayer requests: Guidance on summer camp selections!
There’s a lot of angst over politics these days. Whatever your opinion, try to understand the other point of view and hold back on the judgment. Try to keep an open mind, maintain a sense of humor, evaluate policies and not politicians and appreciate that just because someone has a different opinion than you do, shouldn’t mean we can’t be friends. Finally, remember that’s whoever is in the White House doesn’t care about your house. That means you need to care about your house (and worry less about the White House.) Let’s all dedicate ourselves to being civil to each other and turning down the temperature. It takes self-control. It’s not easy but it is vital.
Galatians 5:22-23 says this, “But the Fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness, and self-control. Against such things there is no law.”
Let’s access the fruit of the spirit in these difficult times. Or as the joke goes: “God. Give me patience and give it to me NOW!!!”