Category: Richmond, VA

  • Old Hundred Kettlebell 21’s!

    Eight Steel Slingers dominated The Old Hundred on a 70 and Sunny dawn in possibly the western most AO of F3RVA(?). The new AO in Magnolia Green should win that title when it gets started. After the WestHoe Q was disclosed and greetings were exchanged, the following may have occurred:

    Mosey down the parking lot and circle up for:

    COP: DQ’s, Helicopters, DMH, Reach for the sky, Imperial Walkers, APD’s, Reverse Scorpion Kicks, Scorpion Kicks, HR Merkins, Fudd’s Wife, Wilson’s Wife

    Mosey back to the flag and grab KB’s. Mosey to the other parking lot and set-up for:

    Super KB 21’s

    Three exercises were KB Squats, KB Chest Pulls, KB Sit-N-Press

    1 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    2 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    3 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    4 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    5 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    Run to a designated lamppost and back to loosen arms up

    6 of each, Lunge to curb and Reverse Lunge back

    7 of each, Lunge to curb and Reverse Lunge back

    8 of each, Lunge to curb and Reverse Lunge back

    9 of each, Lunge to curb and Reverse Lunge back

    10 of each, Lunge to curb and Reverse Lunge back

    Run to a designated lamppost and back to loosen arms up

    11 of each, Lunge to curb and Reverse Lunge back

    12 of each, Lunge to curb and Reverse Lunge back

    13 of each, Lunge to curb and Reverse Lunge back

    14 of each, Lunge to curb and Reverse Lunge back

    15 of each, Lunge to curb and Reverse Lunge back

    Run to a designated lamppost and back to loosen arms up

    Audible KB Sit-N-Press to KB American Hammers

    16 of each, Lunge to curb and Reverse Lunge back

    17 of each, Lunge to curb and Reverse Lunge back

    18 of each, Lunge to curb and Reverse Lunge back

    19 of each, no Lunges for time purposes

    20 of each, no Lunges for time purposes

    21 of each, no Lunges for time purposes

    30 seconds over time, YHC will pay you back

    Back to the Flag!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    What a great morning and group for YHC’s first post at The Old Hundred! Solid group of guys and hard work was put in by all. The audible from Sit-N-Press to American Hammers was well received, YHC believes. YHC was maxed out on Sit-N-Press and if you can’t do it, don’t Q it! YHC wanted to try some Kettle Bell Pencil Rolls so that he could tell Handshake about them, but time ran out.

    Thanks for putting up with the repetitive routine and pushing yourselves to the max! YHC will definitely be back to the Old Hundred, even if Oyster is there again.

    Have a great day, fellas and SYITG!

    Kubota

  • Not Enough Arm Circles for Some

    Twelve of the most able bodied gentlemen around gathered at random moments leading up to a prompt 0530 launch of NoToll. DK squealed in barely on time but caught up to the PAX fairly quickly. Short mosey to Field #1 to kickoff this NoToll takeover.

    COP

    • 20x SSH
    • 10x Ukrainian Soldiers
    • 10x IWs
    • 15x Arm Circles forwards/reverse
    • 10x Helicopters
    • 10x Copperhead squats
    • 20x LBCs
    • 10x MCs

    The Thang

    Short jaunt over to the sideline where YHC proclaimed we would be doing a broken merkin ladder. Everyone rejoiced? Run across the field for 20 merkins, back across for 19. Continue to 16 then Al Gore for the six. Break exercises were 2 sets each of 20 jump squats and WWIIs.

    Saunter along the tree line to Field #2 for the second iteration of the broken ladder. 15 – 11. Break exercises were 20x dips and step ups on the benches. 2 sets.

    Three full strides over to Field #3 for ladder elements 10 – 6. Al Gore on the other side before break exercises of two sets of 20 monkey humpers and 20 2-count american hammers.

    Shimmy over to the parking lot for ladder elements 5 – 1. Finish up on the recycling side with 20 lunges and 20 LBCs. Only one set as we had other business attend to.

    Slowsey back to the basketball courts where YHC collected 3 tennis balls. Broad side of a barn was called. PAX had to throw a tennis ball from the 3 point line and hit the backboard. Hit, no penalty. Miss, penalty. A variety of hits and misses with bear crawls, crab walks, something else, and burpees as penalties. You will have to ask the PAX if they hit or missed.

    Circle up for a minute of APDs much to the likeness of Last Call before numbers, names, and YHC took us out.

    Moleskin

    Much mumblechatter between DK and Last Call during COP. Those two acted like two sorority girls that hadn’t seen each other since those unspoken activities at their senior formal.

    YHC appreciates the hospitality shown by the NoToll regulars. It was hard for me to believe, but it has been since January 2016 since YHC Q’d NoToll. The fields are as nice as ever and the camaraderie is almost as great. See y’all in 2032!

    Splinter out.

  • Hilly Beast

    Four souls braved the gloom this morning for a beatdown. YHC decided to combine two good things (hill and the Beast) trying to make it even better. After a warm-up, we did The Beast running up and down the hill. The Beast included Hand-Release Merkins, Flutters, Jump Squats, WWIIs, Squats, and Burpees. With plenty of time remaining, we completed three rounds of Jerkins and a Lindsay with Dips and Bench Kicks. Returning to the Flag, we spent the final three minutes holding a plank.

    We missed many regulars due to Westhoe takeover, but we welcomed a guest from Charlotte. SYITG.

  • Dancin’ in the Dark

    YHC + 3 did the early morning jungle gym dance. An excellent way to work on strength prior to a killer Westhoe guest Q by the infamous Fudd. Props to Pool Boy and Broadway for joining to get in the extra work.

    • warmarama – arm circles, back stretch, chest opener
    • Banded Work
      • 5 sets assisted pull-ups or muscle ups
    • EMOM
      • 4 Pullups EMOM (negative hold on last rep)
      • Plank/Shoulder taps during rest
    • Jerkin/Dip Superset
      • 1 dip/2 jerkins
      • Ladder up to 5 dips and 10 jerkins
    • burnout/Finisher
      • Low Pullup Burnout (bottom 30% of range of motion)
      • to failure, 3 sets

    Great work by all this morning. Adjusting and modifying as needed – but everyone is gaining strength! Onto the Fudd show!

    State Farm

  • Here I Go Again!

    14 runners took about a dozen different routes around my beloved UR campus. Route started up Richmond Way past Wood Hall where Gomer and I lived in 89/90. Then we ran by the football Stadium that did not exist back then and wrapped around the Stadium & went past the Robins Center where we saw us beat Kenny Anderson and Georgia Tech back in Dec 1990. A downed power line/tree work on College Road put some of us on the trail to the Greek Theatre while others ignored safety instructions from the police and squeezed by. I think I saw the Connells in the Greek Theatre back then but that is hazy. More hazy than the Beast Light we drank. Many of us ended up back on the intended route down Crenshaw, past the great Apartment 1205 (numbered something else now), and then down to River Road and back up the bat cave (which also did not exist back then). From there, some went left through the female side of campus (not true anymore), some went straight to the Commons, many did a lap or two around the lake and everyone made it back on time. Campus looked great as usual. More hilly then I remember.

    Prayers for Sippy and his surgery next Monday.

    Westhoe takeover continues. Remember to set your alarms! Homegrown Half/10K/5K this Saturday. Order your shirts and/or hats for the 10K. And we need more Pickleball Tourney signups.

  • Intervals to start the week

    9 showed up for the WestHoe takeover of River Run this week. Once Big Rig and Boberry returned from their pre-run, off we went.

    Left out of the parking lot down to Robius Landing Park. Circle around the lot and then head back out. Turn off at James River High School and head over to the track for intervals. Run 200M at race pace and followed by 200M cool down. Continue this repetition until time called. Slow mosey back to the flag.

    Announcements
    Welcome back Lone Wolf! He has not posted in a long time but bumping into Orange Crush pushed him to get back out in the gloom.
    Homegrown Half this weekend. See Slack for details.

    Thanks for letting me lead! And, for indulging my change up to run intervals this morning.

  • Cooler temps are coming

    Five faithful started their Monday wondering which Westhoean would be taking the Q for TT week. We did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, LBCs.

    Over to basketball courts: 15 HRMs at each hoop, with alternate bear crawl and lunges. 2nd round 15 Heels2heaven each hoop then alternate Bernie Sanders & side lunge. Throw in some pickle pounders and over to soccer field: 4 Corners: 10 burpees, 20 merkins, 30 Reverse crunch, 40 Jump squats. 2nd round increase by 10: Merkins, WWIIs, Monkey Humpers, & SSH.

    Over to Tennis courts for a few rounds of sprints then back to the flag for 2 min of Mary.

    NMS: Always good to make the trip up to Daville. Solid mix of PAX YHC hadn’t seen in some time including Trout, and newer guys like Beat It. On the fields there was ample breeze and it felt almost fall-like while we were on the 4 Corners.

    Announcements: More Westhoe Takeovers this week. Set your alarm clock, especially if you are signed up to Q.

  • Switching Partners at Hoedown

    Six Hoedown zealots gathered in the “too dark for pickleball” parking lot for this takeover? edition of Hoedown. Is it really a takeover when it’s one of yours? Regardless, we waited for the Q before YHC stiff armed Oyster proclaiming, “I got this”. Short mosey around the drop off loop then up to the pavement ocean for:

    COP

    • 10x Helicopters
    • 10x DQs
    • 10x Copperhead Squats
    • 20x SSHs
    • 20x MCs
    • 20x LBCs

    Short mosey, most slowsey’d, to one end of the pavement for Dora. Partner up for merkins (100), jump squats (200), LBCs (300 – courtesy Señor Frog).

    Second short mosey over to the jerkin gym. New partner then 5 rounds of jerkins (10, 8, 6, 4, 2). Careful your shoulders don’t hit the ground…

    Quick saunter up the concrete path to the very green and filling in rec field. New partner. One partner runs and does 5 pull ups while the other does step ups. Three rounds.

    Shuffle over to the swingsets. We had six people and six swings, so seemed appropriate. 10x derkins with feet in the swings. 75% sprint across the field and back. 10x derkins in the swings, 90% sprint across the field and back. 10x derkins in the swings, 100% sprint across the field.

    Scurry back to the parking lot for one more round of sprints, competition style. Run, touch the white donation box, then back to the sidewalk. First to touch the sidewalk with their hand wins (kind of like rugby tries, where they have to touch the ball to the ground after the try. For some reason I’ll never know). YHC won because Faceplant didn’t follow directions.

    Since Señor ad-hoc’d up and down the hill by the fence, YHC decided to have more fence fun. Run to the hill, bernie up the hill, 10 derkins, run back across, 10 WWIIs. After much deliberation, Last Call announced round 2 exercises. Dirty hookups and DQs. Faceplant was ready for round three and proclaimed the final exercises which for some reason YHC cannot remember. Probably because I was laughing at Oyster being dissed.

    ROF 10x dealer’s choice followed by 20x APDs with the final count extra long.

    Numbers, names, YHC took us out.

    Moleskin

    Thanks for letting me lead today. With a takeover Q no-show, YHC wasn’t about to let Oyster steal the show. See y’all this week.

    Splinter out.

  • 3 of a kind

    We came, we saw, we ran.

  • Captain Ds

    Thirteen Alamo regulars had a sneaking suspicion YHC would be their Monday Captain during WestHoe Takeover.

    Here’s what transpired:

    Mosey to the cul-de-sac and back to far clubhouse parking lot

    COP (IC)

    • Don Quixotes
    • Jazzercises
    • Ukranian Soldiers
    • Helicopters
    • Copperhead Squats
    • HRMs
    • Plankorama
    • Suzanne Somers (R/L)
    • Inverted Scorpion Kicks
    • Freddie Mercurys
    • SSHs

    Mosey to main street

    • Run to lightpost 1 – Merkins x 10, back to start
    • Run to lightpost 1 – Merkins x 10, run to lightpost 2 – Jump Squats x 10, back to lightpost 1 – Merkins x 10, back to start
    • Continue adding lightposts: 3 – Carolina Dry Docks, 4 – Lunges 2ct, 5 – WWIIs, 6 – Burpees
    • Bonus round – Just run to lightpost 6 – Burpees x 10

    Mosey to VSF

    • Boxing Cockroaches 3 x 20

    Rings of Fire

    • Bearcrawl around perimeter (Planks)
    • Duckwalk around perimeter (Low squats)

    Mary

    • American Hammers
    • Heels to Heaven

    Numberama, Nameorama, COT

    MOLESKIN

    Per Wildcat, the sound of the sprinkler is oddly similar to the sound one makes after digesting fast food fish.  The PAX was fearful what might happen when he was duckwalking around the circle.  Thankfully nothing further to report.  Nancy Lopez suggests renaming PAX that show up once per month Aunt Flow, probably better than Menopause though.  WestHoe Takeover week continues.

    ANNOUNCEMENTS

    Home Grown Half w/ 5k and 10k options – Robious Landing 0600 this Saturday

    Sunday Night Ruck – See TryHard or Meatball