Category: Richmond, VA

  • Out and Back

    Bikers, ruckers, runners of all different distances and start times headed east for 22 minutes, north a block, west 22 minutes, and south a block.

  • Good to Be Back at the OG AO

    A beautiful Saturday greeting 12 noble warriors at the OG of AOs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march down parking lot with burpee at each parking space, finish with 20 WWII sit-ups and 20 APDs, rinse and repeat 3x
    • Mosey to the pull-up bars for a 3x check
      • Run the outside of the pickleball courts
      • ARMRAP of pull-ups, jerkins
      • Storm squats
    • 3x 20 PLT
    • Mosey to the turf field for 4 corners
      • 70 HRM
      • 70 side crunches, each side
      • 70 jump squats
    • Mosey back to the pull-up bars for some Mary
      • One-legged crunches, each side
      • Elbow plank
    • COT with YHC taking us out

    Great work from the PAX today.  A blessing to have new faces in Poe and Billboard.  T-claps to Mr. Rogers and Pigskin for leaving no man behind today. YHC enjoyed being back in the fold after being away 3 of the last 4 weekends.  Today, we hit some oldies but goodies that have not been done in a while (pull-ups and burpee march).

    Prayers for Offshore after the loss of his dad and for families as they head back to school.

    God is good all of the time!

    Attila

  • Snake!

    11 mighty fine and prime HIMs showed out at Satan’s Hill today!

    0530 launched us directly into an indigenous people’s run towards the back of the neighborhood where the trailing PAX hit one burpee before running ahead to take the lead. After 5 minutes of running we pulled over into a cul-de-sac for a full warmarama. Repeato IPR back to the flag for the start of COP 1.

    COP 1 – EMOM15

    • Each Minute, On the Minute perform:
    • xSSH, xSquats, xMerkins, run to the end of the parking lot and back.
    • Started with one rep for each movement, then added a rep with each minute working up to 15-minutes.
    • Minute 7 is where it started to get spicy for YHC and it felt like we were continually running shuttles with no break by the end!

    Slowzy to the bottom of the parking lot to pick up a rock while keeping an eye out for any snakes. After a few minutes of active rest holding our rocks in different ways while catching our breath, we lined up along the curb line on our six for COP 2.

    COP 2 – American Hammer Relay

    • Rocks at the ready and sitting shoulder-to-shoulder we shuttled the rocks down the line to the right. The HIM at the back of the line got up and ran to the end of the line to receive a rock and keep the train going.
    • On the way back heading left, someone (Wildcat is the lead suspect) yelled “SNAKE!” and a black string flew through the air and into Crabgrass’ lap, at which point everyone sitting around him, including YHC, panicked! Panic quickly turned to laughter as we returned our rocks and time was called.

    COT – Numbers, Names, Announcements, Prayer Requests, YHC took us out.

  • Beaucoup of runners, Nay a plan

    Doozy to the rescue, “Let’s run the bowl” – then he took off, never to be seen again. I think he put in 28 miles that day. The rest of us struggled down Mt Midlo, across the Grove, up Sonabitch, then reversed it back to Midlo Middle. We added a dealers choice to the end of the run and everyone finished with 4 to 5 1/2 miles.

  • – which way should we go?

    7 magnificent brothers ready for the flex Friday, maybe a long mosey, to the river? to the hill? Should we knock on Wedding Singers Door?

    Warmarama: Slow mosey down to the river. Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates, Helicopters.

    The Thang:
    Triple Check
    Run to the end and back.
    Hello Dolly’s
    Flutter Kicks
    x3 rounds

    The Tough Mile
    Partner 1: 20 Merkins, Catch Partner 2
    Partner 2: Lunges
    Switch back and forth until you get to the road sign.

    Partner 1: 20 Squats
    Partner 2: Bernie to the sign
    Switch back and forth until you get to the next road sign.

    Mosey back to the Flag
    Ring of Fire
    Last Call – 2 minutes of Broga

    Numberama: Namerama
    Announcements
    YHC took us out.

    Moleskin: It’s been a while since I’ve been to Twin Team, and I quickly realized just how far it is to the River. Should’ve saved this route for River Run! Well done today, boys. We made it down to the river and back with just enough time for Last Call to remind us to breathe!

    Pickleball Tournament tomorrow—let’s go!

    Oyster

  • Holding in a shart

    That was me for 4.5 miles. Proof that you can achieve anything you set your mind to!

    The other seven also ran or rucked their way with the main route being Pump to Church and then down and up three neighborhoods: Sterlingwood, Chapelwood and Lake Lorraine. This route proved that Church Road is the high point as all three neighborhoods, 2 on 1 side of Church and 1 on the other, started downhill and of course, ended uphill.

    I successfully raced home while most everyone else did coffee and donuts at Dunkin.

  • DaVille X

    YHC brought the shovel flag out to this post and many cars rolled in to start this week off right and the pax rounded out to a perfect 10! So here is what went down:

    COP

    So we mosey to the basketball courts by the bus loop and circle up with YHC in the middle for 20 SSH, 10 slow DQ’s, 10 Helicopters, 10 Ukrainian Soldiers, 15 Arm circles, 10 small and 5 big, reverso, 20 American Hammers 20 Alabama Prom dates, 10 reverse scorpions, 10 scorpions and recover.

    THANG

    So YHC busted out the iPhone with a bluetooth speaker for a Tabata workout. We performed 8 rounds of 4 minute sets of 20 seconds excercise, 10 second rest, repeato for 4 minutes total.

    The rounds were

    Round 1 – 10 merkins and plank for the remaining time in 20 seconds, rest 10 repeat

    Round 2 – jump squats

    Round 3 – Flutter kicks

    Round 4 – 10 Carolina Drydocks plank for remaining time in 20 seconds rest 10 repeat

    Round 5 – Freddie mercuries

    Round 6 – Alternating lunges

    Round 7 – Mountain climbers

    Round 8 – Monkey humpers

    Mosey back to flag

    COT

    1 minute stretching, numberama, namerama Mustang took us out in prayer.

    Moleskin

    So we had many show up that had not posted in awhile and great to see Mustang. He agreed to rename his 2.0 as he has not shown up in awhile so Choo Choo from the New Kent area can have the name. Solid and an honor to lead this gang this am. See you in the gloom soon.

    Cheers…CB

  • Screw Legs, It is an Arm Day

    YHC was back in the Q chair for Circus Maximus after an extended Q hiatus.  Time to bring back an oldie but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Deck of death – each suit is an exercise with 12 reps and jokers are burpees; pull 4 cards at a time and work through the full deck
      • 156 sit ‘n press
      • 156 curls
      • 156 high pulls
      • 156 overhead pulls
      • 24 burpees
    • COT with YHC taking us out

    Great work from the PAX today as this was an arm burner.  Any chicken legs remained unchallenged.  This is a Ltd. Dan inspired workout. No legs required. This is a workout that starts relatively tame but quickly has a cumulative impact.

    New AO starting in September at Nuckols Farm Elementary.  AO name TBD.  Labor Day convergence at the new AO to help kick it off.

    Continue prayers for families of Offshore and Whitesnake after recently losses. 

    God is good all of the time!

    Attila

  • it’s not a clipboard… 📋

    12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by:

    Week 1
    4 Rounds for Time

    50 Air Squats
    40 BigBoi Sit Ups
    30 Merkins
    20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
    10 Burpees
    Run 400 Meters (lap around a track)

    TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run

    PAX crushed it as per usual. At this point we somehow entered a time warp where time moved a slower than normal rate. We followed that up with some donkey kicks, people’s chair, pole smokers, and broga.
    numbers, names, announcements , YHC took us out.
    announcements

    • convergence 7am Labor Day at Nichols elementary
    • f3 10 year in September, lots of cool stuff happening with that. All at Dogpile!

  • Some are happy he’s moving away

    Before Slider moves away to college he was encouraged to VQ on his last workout and took the opportunity to “thank” those that encouraged him. It was a little cooler than it has been recently but it was still another 45 minutes of the most intense sweat you can get!

    Slider led a mosey to the other side of the property taking a lap to wait for a few stragglers to arrive.

    Warmarama: Karaoke, Butt Kicks, High Knees

    • Arm Circles
    • Imperial Walkers
    • WW2 Snow Angels

    CSAUP: (Drop 10 Add 10) Starting from one end of the parking lot with 100 LBCs. Lunges to the next lines and then 20 merkins. Bear crawling to the last line and then 10 Side straddle hops. Run back to where we started and do 90 LBCs and 20 SSH this time, everything else the same. Iterated though until 10 LBCs and 100 SSH was reached.

    Mosey to Hillside

    Wounded warrior crawl up hill, then alternating with a partner one would run down the hill and do 3 burpees and run back while the other would do LBCs.

    Mosey back to start just in time.

    COT Prayers:

    • Slider as he goes off to college

    Announcements:

    • Convergence 9/21
    • Pickleball Tournament 8/17