Category: Richmond, VA

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge

    As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened.

    Set-Up: 

    • Measure out 800 meters or utilize a 200/400 meter loop.  PAX should finish 800m at cone grid.

    • Measure out 15 yards in a straight line with cones at the start and end.

    • A standard coupon is needed for this workout.

    THE THANG:

    • Run800 meters

    • 80 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON)

    • 14 Cactus Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • Coupons 4 New Kent

    Let’s just get this out of the way, I was 2 mins late to our New Kent AO, so Choo Choo was stretching OHO anticipating any FNG who might emerge from The Gloom at Pine Fork Park.

    The colors red, white and blue illuminating over a planted shovel under the parking lights whipped majestically by driving winds. How can one not get that “LFG!” feeling going into an AO seeing such a thing?!

    My tardy arrival allowed no such FNG’s (totally planned it that way) to show, so we got down to business with what I call a Half & Half, half ruck, half bootcamp.

    1st Half:
    Ruck 1.5 miles with 1 coupon per PAX pair. Hand coupon to fellow PAX every quarter mile marker, carry as you like (over shoulder, out front, rifle carry).

    2nd Half:
    Condensed Version of IPC Wk 2.
    -60 Merkins
    -Lt. Dans magic legs, 15 yards.
    -14 Cactus Jump Squats.
    -Lt. Dans magic legs 15 yards

    -20 alternating coupon Merkins/20 incline Merkins.
    -Bricklayers 15 yards.
    -14 Cactus Jump Squats.
    -Bricklayers 15 yards

    -20 Merkins.
    -Murder Bunnies 15 yards.
    -14 Cactus Jump Squats.
    -Reverse Murder Bunnies 15 Yards.
    -Run to PickleBall court and back to The Flag.

    Hats off to you gents that did the full IPC this AM.

  • Unquenchable Ring of Fire

    A breezy 70 degrees at NoToll with nary a rain drop in sight welcomed a 14-strong PAX of SOJ HIM’s for a ride around the Ring of Fire. Here’s what we did:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • Welcome & Disclaimer
    • RING OF FIRE #1 (Johnny Cash, 2:36) – Smurf Jacks for the duration of the song with a Burpee for every “ring of fire” lyric (x17 burpees total)
    • Other variable warm-up reps IC
    • RING OF FIRE #2 – Plank walk around circle, Merkin for every “ring of fire” lyric and change direction of plank walk

    COP #1: 

    • DORACIDE
    • x100 Merkins
    • x200 Monkey Humpers
    • x300 Oblique LBC’s
    • Moving partner does suicides, then switches

    COP #2:

    • Mosey out to the parking lot
    • Stretch
    • VARIABLE SPRINTS alternated with variable Bernie, etc
    • Plankorama Review

    COP #3:

    • CATCH ME IF YOU CAN
    • P1 – Starts lunge walking around the lot
    • P2 – x30 Flutters (2-ct) then run to switch

    Mosey BTTVSF:

    • RING OF FIRE #3 – Plank jacks for the entirety of the song with a Groiner for every “ring of fire” lyric

    The Final Ring of FIRE …AKA, COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Sister Maria – battle with cancer
    • Dealer’s Coworkers with struggles

    NMS:  Hey guys, does our God love us or what?! ZERO rain for the duration of the workout and COT, then literally as we’re walking to our cars it starts to downpour! What amazing timing. YHC was fully ready to do the EXACT same beatdown in the pouring rain, but it was such a blessing to stay dry. Pretty awesome numbers at NoToll given the 98% chance of rain – TClaps fellas! Sorry (not sorry) for the J.Cash ROF repeato, but it was too good not to find some other fun ways to use that song. It’s a great burner! Truly appreciate sharing the gloom with you guys. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/15-16 – CPR Classes! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 
    • ONGOING – The Bridge

  • Beef is Back

    After a week Hiatus YHC is back in the saddle and excited to get the week off right so here is what went down:

    COP

    Mosey to the bus loop circle up for 20 SSH, 10 DQ’s, 10 Ukrainian Soldiers, 10 imperial walkers, 20 LBC’s, 10 figure 4 APD left leg, then right leg, 10 reverse scorpions, 10 scorpions.

    THANG

    Mosey to the weight room wall and lined up for a touch a tree triple check. P1 – Donkey Kicks, P2 – Invisible chair, P3 – invisible Chair touching toes, knees then wall and repeat, P4 – Alternating Lunges, P5 – Mosey to touch 3 trees and return as the timer. Everyone rotates through each station for one set. Repeat 2 more times for a triple check.

    Mosey to parking lot and set up at the parking spaces for 11’s. At the start 10 hand release merkins -HRM, run to other side of lot 1 WW2 Sit ups. Continue rotation to 1 HRM and 10 WW2SU.

    Mosey to East lot Start at one island, one merkin, lunge to second isleand 2 merkins bernie saunders to 3rd island 3 merkins. Mosey to start of next row, repeat same procedures of merkins, lunge and bernie saunders 2 more times.

    COT

    Circle up for numberama, namerama Boo Boo took us out in prayer.

    Greaat to see everyone this morning. See you in the gloom soon…Cheers…CB!

  • Divide & Conquer

    The 4s headed out to do a lap around Lake Salisbury and got just over 4.5 miles in. The 5s stayed back for some track work. A mile warm-up, then 5×800 at max capacity with a 400 walk in between each.

    check Slack for announcements.

  • 4 or 5 Finger Death Punch

    6 running enthusiasts hit the streets of the Bettie Weaver/James River HS Complex for the latest rendition of River Run. The following is a very brief summary for your viewing pleasure.

    Off the main road, complete 4 or 5 out and backs (fingers). Left past the High School, turn around at Robious and back. Straight into Robious Landing Park – run to the river and loop through the parking lot and back. Left into Tarrington – straight until the road ends at a roundabout; circle back. Left on Forgot Name of Road, turn around at the end of the cul-de-sac and back. 5 milers added in the road directly across from the start – run to the end and run back. Mileage seemed a bit short so we added on a loop around the school at the end. Bullseye and Wedding Singer ran up to Robious and back.

    Final Thoughts: Had a great time running with my 2.0’s and the other PAX. It is very dark in Robious Landing park and headlamps are recommended – luckily we had Doozy lighting the way. Nice cool weather made for a great morning.

    SYITG

  • First Samuel

    We repeated, almost completely, a workout from a few months ago. You’re welcome!

    Mosey to corner Parking lot and give standard disclaimer

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Mosey to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    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.

    • 10 Get-ups at the swings, (lay on your back and then stand up without using your hands)
    • 20 Hanging Knee-ups at pull-up bars,
    • 30 Dips at benches,

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps

    Time’s up!

    Announcements:

    Friday: 10-year anniversary convergence: Snuff’s house happy hour. They need some HCs.

    Saturday: 10-year anniversary convergence: Dogpile: 6AM Ruck, 7AM Workout, 1:30 – 6:00 Huguenot Park for dinner and afternoon of fellowship (Shelter #1)

    Circle of Trust: from 1 Samuel Chapter 8:

    10 Samuel told all the words of the Lord to the people who were asking him for a king. 11 He said, “This is what the king who will reign over you will claim as his rights: He will take your sons and make them serve with his chariots and horses, and they will run in front of his chariots. 12 Some he will assign to be commanders of thousands and commanders of fifties, and others to plow his ground and reap his harvest, and still others to make weapons of war and equipment for his chariots. 13 He will take your daughters to be perfumers and cooks and bakers. 14 He will take the best of your fields and vineyards and olive groves and give them to his attendants. 15 He will take a tenth of your grain and of your vintage and give it to his officials and attendants. 16 Your male and female servants and the best of your cattle and donkeys he will take for his own use. 17 He will take a tenth of your flocks, and you yourselves will become his slaves. 18 When that day comes, you will cry out for relief from the king you have chosen, but the Lord will not answer you in that day.”

    In short, the Lord told Samuel to tell the people “I’ll give you a king but you will be disappointed.”

    Keep in mind that whichever party you support or whichever politician you support, they are humans which means they are just like those of us around the Circle of Trust. They are flawed people and may even have a couple additional flaws. If you want salvation, don’t look to a politician, look to the Lord.

  • Deeper Than Ever Before

    With emotional support Handshake along side, YHC went Deeper than ever before.

    Here’s what transpired:

    Mosey out and over to the bus loop and behind the school, careful not to disturb the Tomatoes.

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Plankorama
    • Hand Release Merkins
    • Mountain Climbers
    • Shoulder Taps
    • Flutter Kicks
    • Oblique LBCs (R/L Leg out)

    Jack Webb Legs (1:4 Ratio up to 10:40 – Jump Squats/ Monkey Humpers)

    Mosey up to the Swings

    Triangulated Conveyor (3 Rounds)

    • Station 1 – Knees to chest with feet on swing in plank
    • Station 2 – Pull ups
    • Station 3 – Lap of Track

    Mosey across blacktop to picnic area

    • 2 Sets each of L/R Step Ups, Dips

    Mosey around to the Entrance of Nuckols Deep

    Triple Check

    • People’s Chair w or w/o Milkers
    • Freddie Mercurys
    • Run the loop

    Mosey to the grass

    Mary

    • American Hammers
    • Heels to Heaven

    Numberama, Nameorama, COT

    MOLESKIN

    YHC wonders when the jokes about going deep at The Deep will subside.  No time soon I would suspect.  T-shirt design may even make First Watch blush.  Great to lead this new AO.  EH anyone you may know in the far west end.  Let’s go deeper!  And of course, that’s what she said.

    ANNOUNCEMENTS

    • 10 Year Anniversary – Happy Hour, Convergence, Awards, Picnic (sign up to bring food)
    • Prayers for Fudd’s Sister

  • Rush Hour

    15 rushed to the Alamo in the early gloom to find no “Q” on the “Q” sheet. A dim light on the gathering of weary souls in the parking lot. The air was thick with a palpable sense of reluctance. The “gloom”, as they affectionately call it, was more than just the early morning fog; it was a collective mood of resignation from the “Q”. Embracing the gloom and the need to lead, Futon, Warby and Meatball started to toss the hot potato. And with that, the early morning gloom settled back into its familiar routine, as the PAX prepared for a workout that no one wanted to lead, but everyone was somehow compelled to endure.

    Mosey up to the Stop sign and back to the lot to collect the Pax that arrived just past the half.

    Meatball Warmarama: SSH, Roscoe’s Mom, Plank Stretch, Merkins, Don Quixote’s, Cherry Pickers, Stretch OYO

    COP #1: Meatball – Triple Check; Run up to the stop Sign, LBCS, and Copperhead Squats

    COP #2: Futon – U10 Merkins down the ladder. Start with 10 Merkins, Mosey to the lot corner, Karaoke across the front of the Alamo, Bernie Sanders back into the “U”. 9 Merkins and reverso and down to 1 Merkin.

    COP #3: Warby – 4 Corners Prostitute Style on the Tennis Courts. 10 Merkins, 20 Lt. Dan’s, DC 30 Flutter Kicks, DC 40 Mountain Climbers.

    COP #4: Meatball – Holding Plank and starting with 3 Merkins sending it around each direction. If you get caught in the middle, you double up and continue the pass. Second round, 2 Merkins and Pass holding a plank. Final Round, 1 Merkin and pass

    Meatball Called Time to name Aaron Monroe, FNG that Cookie brought, named Rush Hour for his favorite Movie. Fandango approved and we closed out with announcements and prayers for Dumar’s dad having surgery this week.

    Convergence Saturday, 9/21. Beatdown in the morning and Potluck in the afternoon. Signup to bring a dish if you are attending the afternoon at Huguenot Park. Starts at 1:30pm, Shelter #1

  • FTLOBD

    With a lethargic dissemination of the running routes, the pax proceeded to cover their chosen distances.

    To those I inadvertently added to the pax list…you’re welcome. To those I omitted, feedback is welcome

    Saab abides