Category: Richmond, VA

  • Lets take is easy

    Sunday night a warning shot was fired that Wedding Singer would not be running. 5:30 and the only 2 standing watch are Bullseye and YHC

    After a bit of discussion an easy route was requested and YHC thought why not go through Terrington (via a visit to the park first) but stay on the high side of the pool house. Note to self, the POOL HOUSE is smack dab in the middle of the hill. All the way to Robious, cross to the opposite side where we no longer have to look for a clearing due to some tree removal. Down Twin Team around by James River HS and BTTF

    Numbers / Names YHC took us out

    NMS: It seamed like it would be flat at the time YHC said it, sorry Bullseye.

  • ”Is this Rick Astley?! Hell yeah!”

    A perfect 10 PAC met on moist ground where no rolls are paid. 5:30 hit, music on cue, we were off! Mosey to the lush fields and the picnic shelter. Indigenous people style with 2 burpees.

    warmerama  

    Invisible jump rope 

    Hill Billie’s 

    Jazzercise 

    Michael Phelps 

    American hammers

    Alabama prom date 

    J-Lo 

    Elbow plank

    Shoulder taps

    stay where we are for:

    X marks the spot

    20 merkins in the middle

    20 2 count lunges

    20 copperhead squats

    20 monkey humpers 

    20 SSH

    Followed by:
    Triple check

    Dips

    Pistol squats (one leg on bench behind you, squat with the front leg)

    Run to end of field and back 

    Mosey to tennis courts

    Agassis 

    Gassers

    4 corners prostitution style. 

    10 Carolina dry docks

    20 2-count flutter kicks

    30 jump squats

    40 merkins

    5 minutes of Mary to finish 

    numbers, names, announcements (Woodsman VQ On Monday at the Alamo, Tin Man on Thursday at The Forge) YHC took us out.

    greatful this group! Thanks for letting me lead! Give it away to others! Music played was mostly from this year, my top played tracks (sans pink fluffy unicorns dancing in rainbows)

  • Cut and Paste

    5 of Bermuda’s roughest, toughest, gloom warriors came out to Goyne Park for a hot potato Q. As far as workout bargains go, you can’t beat 5 Qs when we usually get 1. We definitely got our money’s worth on this one. Here’s how it went down.


    YHC started with a mosey lap down to the lower parking lot then back to the cushy playground surface near the pavilion for a warmarama.


    Warmarama
    Nancy Kerrigan’s IC
    Imperial Walkers
    Don Quyotes
    Helicopters
    Plank for Mission,  Credo, and Core Principles
    On your 6 for X’s and O’s
    Then pass it off to Broadway for


    Broadway COP


    15 and cadence dips, 15 or 20 leg raises, 20 Merkins, 11s Merkins and LBCs
    Posh COP


    Those weird merkins, and 4 corners (Merkins, American hammers, jump squats, Monkey Jumpers)


    Pool Boy COP


    Alternating Imperial curb crawl with swingers in rotation.


    Eastbound COP


    4 corners- 10 merkins,20 sit ups,30 ball dippers,40 side straddle hops


    Mosey BTTF for a few minutes of Mary until time.


    Great work by the whole crew this morning, and each COP in this backblast was authored by it’s creator. YHC loves to cut and paste!

  • Battle of the Bands


    It was the dynamic duo at the jungle gym at Ecoff Elementary this morning. Pool Boy and I got some Pull Up Training in with my new resistance bands. Glad it was warmer this week, so touching the bars didn’t make our hands go numb. Here’s a quick description of what transpired.


    Warmup and stretch. I  always have to stretch the neck.

    Then some hollow rocks.


    Followed by some kipping reps or chest to bar pull ups
    3 sets of 5


    Then 5 strict form pull ups with the resistance bands and 15 Full body dips
    3 rounds


    Then 3 corn cob negatives


    Finish off with band assisted pull ups to failure.


    Then bttf to meet up with the Bermuda gang for Hot Potato beatdown.

  • (NewKent) Getting Skooled

    3 hims rolled in at 0529 ready to throw some weight on there backs and hit the trails. A lot chatter from Yukon and Wildwood this morning about IT data centers. They both have backgrounds in IT work. Wildwood does IT consulting for data centers techs. Yukon works with the state on IT data audits. Knocked out 3.14 miles this morning in the gloom!

    Numbers, Names and Prayer Request

    Yukon Cornelius took us OUT!

  • Conquering Nakatomi Plaza

    Conquering Nakatomi Plaza

    Come out to Heartbreak, we’ll get together, have a few laughs…

    Sixteen warriors came out to Heartbreak Ridge and most regret it. According to Argyle the former limo driver and now Quioccasin Middle bus driver, it went something like this:

    Warmups behind the goalposts of SSH, Ukrainian Soldiers, Helicopters, Arm Circles, Flutters and LBCS. A couple stragglers come in during warmup. Welcome to the party pal!

    Head to base of the hill. Ten up and downs on your own. Pax are already tired of this routine. I think I heard someone grumble at the top: Oh, you’re in charge? Well, I got some bad news for you *Whitesnake*, from up here it doesn’t look like you’re in charge of jack shit. (10 hill climbs)

    Partner up. Try to find a partner who saw too many movies as a child. Another orphan of a bankrupt culture who thinks he’s John Wayne, Rambo, Marshal Dillon. One runs and the other does an exercise, switch. Box cutters, Overhead claps, Merkins, Burpees, Squats. (BOMBS) (15)

    Time to sneak through an air duct. Bear crawl up the hill, run back. Two times. I’m just a fly in the ointment, The monkey in the wrench. The pain in the ass. (17)

    Find a new partner. Bombs made out of C4 so four C exercises: Calf Raises, reverse Crunches, Carolina drydocks, a lbCs. (21).

    I could tell it was time to do something new. The man is hurting! He is alone, tired, and he hasn’t seen diddly-squat from anybody down here. Why don’t I wake up and smell what I am shoveling? I listen and so we 7’s up and down the hill (of course). HRM at the top and Burpees at the bottom. (28).

    Wanting to know what a TV dinner feels like, we do two more airducts (bear crawl up, run back) (30)

    5 more flights to go. 5 up and downs on your own. (35)

    And when Alexander saw the breadth of his domain, he wept, for there were no more worlds to conquer.

    But wait, the hostages are on the roof! One more to the top, shoot your machine gun (Now I have a machine gun. Ho ho ho) to scare the hostages back down the stairs and head back to the flag. “Go fuck yourself Whitesnake” was the mood.

    Back at the flag, we had a few minutes for some Mary. Hammers, Heals to Heaven and some stretching ended the morning. Wasn’t that fun?

    Announcements: The Bridge this Saturday, Upchuck leading and reach out to him to join. Firehouse Subs at noon today. Gomer and Pigskin raising funds for the Mountain Medical Team with Friends of Barnabas in Honduras.

    I was inspired by a reading at Church this past weekend from Luke 3. It is about John the Baptist (McClane) and quotes as it is written in Isiah:

    “A voice of one calling in the wilderness,
    ‘Prepare the way for the Lord,
        make straight paths for him.
    5 Every valley shall be filled in,
        every mountain and hill made low.
    The crooked roads shall become straight,
        the rough ways smooth.
    6 And all people will see God’s salvation

    Pray that every mountain and hill is made low. Especially for Mary, Molly, Fireman Ed and Gypsy.

    Thanks for everyone who came out to Heartbreak today and some for the first time in a while. You are always welcome and it does not always suck. And one more thing:

    Yippee-ki-yay, motherfucker!

  • [Chapel Hill][The Vortex]BDay Beatdown

    Awesome 49th birthday beatdown. A lot of leg blasting went down! Even got a new workout to bring back to the RVA crew. Time to get some balls!!! Tennis balls.

  • Tabata Tales with Faceplant

    The Thang:

    The gloom greeted us at Saint Christopher’s track with surprisingly pleasant weather—YHC came prepared to sweat, though it was nowhere near cold enough to use that as an excuse. A mysterious huddle of folks on the field caught our attention as we warmed up. OBT, ever the observant one, suggested it might be Seal Team… though their half-hearted effort could’ve been mistaken for interpretive stretching.

    We launched into YHC’s favorite combo workout: Tabata and track laps. It’s part cardio, part strength, and all misery fun!

    • First Four Tabata Rounds:

    • Two alternating exercises in each round. YHC led with precision, and varying levels of grace.

    • In between rounds, a lap around the track kept us honest (for those of you that don’t know it Hitchhiker has been holding out on us for a while. He is a speed demon on the track. No one can keep up with him.).

    • Final Tabata Round:

    • A round of Mary with an ab-focused arsenal led by YHC and OBT. Planks, crunches, flutters—you name it, we groaned through it.

    • Grand Finale:

    • Two laps around the track to cap it off.

    Mumblechatter Highlights:

    No F3 workout is complete without some quality chatter. Today’s conversation topics included:

    • Music podcasts (OBT used to host one!).

    • LEGO robotics competitions and the national dominance of Mary Mumford’s team

    • Harrisburg, VA, and JMU lore.

    • Live music gigs and the best of Wilmington/Wrightsville Beach.

    • Cycling challenges—because apparently the track laps weren’t enough cardio talk.

    Announcements:

    • The Bridge this weekend: OBT and Upchuck are heading down Saturday. First-timers are encouraged to experience this impactful event. Don’t miss it.

    Final Thoughts:

    Thanks to OBT and Hitchhiker for showing up strong and making it a solid morning in the gloom. Until next time!

    SYITG,

    Faceplant

  • 4 Corners on Repeat

    Four regulars showed up for this week’s edition of Hoedown. No one had signed up for the queue but someone had put down “hawt potato” which the PAX seemed to think meant Handshake would be joining. At 0530 with no sign of Handshake, the PAX set off for what would be a hot potato.

    We moseyed to the Third Church parking lot across from the school where 1-800 lead warm up that included SSHs, DQs, Dead Man Hang, Arm Circles, Merkins, LBCs.

    We then moseyed behind the church over to the lot between the church and office buildings. 1-800 called a Four Corners: 10 jump squats, 20 carolina dry docks, 30 monkey humpers, 40 2-count american hammers. Oyster then called a reverso.

    EF Hutton took the queue and we moseyed back to the school and around the back to the upper field. We had a quick interlude of three rounds of a PAX member doing pulling ups while the rest held plank. Being popular today and the PAX wanting to keep together, another Four Corners. 10 HR Merkins, 20 Imperial Squats, 30 WWIIs, 40 SSHs. Then, reverso, but freddie mercuries instead of WWIIs.

    Marv took over and led us down to the black top for another Four Corners. 5 burpees, 20 LBCs, 30 APBs, 40 SSHs. Reverso, but bear crawl the shorts, swap LBCs for American Hammers and APBs for Hello Dollies..

    Mosey down the drop off circle with a stop for 10 jerkins. 20 donkey kicks on the wall, then back up for 10 more jerkins and return for a final 20 donkey kicks.

    Mosey back to the flag for a quick round of mary.

    Marv took us out.

  • (NewKent) Monday Blues

    3 guys showed up on this Monday morning with a lot of complaining. Wildwood took an innocent bunnies life on the way in and Beaver just wanted to put some skates on and play a little street hockey. The YHC was up late trying to figure out what to do with 2 stuffed elf’s and eatting every Reese cup he could get his hands on. This is how it all worked out……

    Warmarama

    • Roscoe’s wife
    • Knee knockers
    • All different types of arm circles and movements
    • LBCs
    • Ellipticals
    • SSH

    Thang

    • Run the 1.5 mile trail and knock out double clutch WW2s and Merkins at every post. One day we will count the posts.

    Mosey

    Pick your partners exercise. The runner calls out an exercise and runs. When he gets back it’s the next pax member and so on. I think we did every work out routine known to man on this one.

    Mosey

    Circled up and finished with some stretching and chatter. Numbers, Names and Prayer Request. Great simple workout this morning with a lot of chatter. Everything happens for a reason and people will come and go for different stages of this journey. We are all grateful for what we are building here in New Kent. Another one knocked out!

    OUT