Category: Richmond, VA

  • Lucky 13

    A baker’s dozen showed for Spider Run on a semi-brisk and clear starry-skied morning. Marv stated that the 6 (ish)-route could have been the widest loop yet on Spider Run… you be the judge…

    Saab abides

    6’s: https://onthegomap.com/s/5m89m8g9

    5’s: https://onthegomap.com/s/ekftf2i8

    4’s: https://onthegomap.com/s/b9bum5ka

  • The Lab

    With only 2 PAX on hand – it was a great night to try some new routines. The following is a brief summary for your viewing pleasure.

    Mosey around the church and circle up for warmup: various exercises and we bagged the cadence.

    Exercise one: Off Campus Tour
    We made the semi-dangerous sprint across Parham Road. Through the neighborhood stopped at every mailbox for 2 burpees. 2 merkins at every minivan or SUV. On the way back switched to WWII’s and HR merkins. Got some curious glances from the locals. Ran back to WEAG.

    With 15 minutes left it was experimentation time. Lots of Slack comments about 16 count exercises. So we decided to develop a new 24 count option. It will take some practice – and should be unveiled at an AO in the future. Name possibilities included Admiral ChapHards and Double Dozens. Might have to work on that.

    Overall a great time was had by all.

    SYITG

  • Oh yeah.

    6 guys showed up to get it on a nice Friday morning.

    Here is what happened (what I recollect)

    A couple of Triple checks… 🙂

    Opus

  • Lost.

    3 runners and two ruckers and a puppy showed to up to enjoy the cooler weather

    A fun time was had by all.

    Opus

  • Stone or Blade?

    7 took the DRP and showed up at Ruckhenge for one of the freshest mornings in some time (5 early and 2 a bit later on). It was the trails of Larus this morning, traversed in a non-typical fashion with twists and turns to keep things interesting. Appreciate all the ongoing conversation and discussions of the Q.source. Today’s chapters were the Whetstone and Mammon. Are you sharpening or being sharpened in a vertical relationship, or is it less traditional? Missed a few lads this morning and hope to have their company again soon. Come and join us at the next one!

    Announcements – Sober October continues, not too late to join, see slack.

    Names/numbers/coffeeteria

    Screenshot

  • Four Horsemen

    Four Horsemen

    Pestilence, War, Famine and Death are the 4 Horsemen of the Apocalypse. Today, Pinto, Whitesnake, Lighthouse and Pigskin, the 4 Horsemen of WaThoHuk, invaded Whitesnake’s neighborhood. Unfortunately, the neighborhood’s sprinklers were on and there were scary Halloween decorations including a 12-foot tall Skeleton. So instead of bringing the Apocalypse, we brought 15 Merkins and 15 Freddy Mercurys to each Cul de Sac. That kept the sprinklers in their place, although they did threaten us by spitting streams of water to keep us off the lawns. Having laid waste to the Cul de Sacs, we left the neighborhood and returned to Pocahontas Middle School for some stretching exercises. In my mind’s eye, I can still see the trembling of the Halloween decorations.

    Pinto, Whitesnake, Lighthouse, Pigskin

  • They can’t all be 10’s……

    8 men gathered all wondering who was going to be the Q. YHC spoke up and said we’d do a Hawt Potato and YHC would start off….

    Mosey to the top of the Triangle for a COP. The Pax was mocking YHC for the Swedish Chef counting routine so YHC decided to keep the Q.

    After the COP we moseyed down to the bottom of the hill for a Triple Check. P1 runs, P2 HRM’s, P3 WWII’s.

    Mosey over to the bottom of the hill. YHC did a freestyle riff of an Arch Loader. We did various exercises to make our way up the hill. First up was YHC’s Traveling SSH’s.

    Eventually we made it almost up the hill then decided to mosey to get to the top and finish with 2 minutes of Mary.

    Announcements – none

    Prayer Requests – Mary who is Fudd’s sister, who is battling Cancer.

    NMS – fun morning and good laughter. YHC’s favorite new exercise was introducing the 16 Count Don Quixote/Burpee Combo. The Pax LOVED it.

  • Make Sure You Go Through the Tunnel

    We finally had a cold morning! For YHC, this represents ideal running conditions. After speeding into the parking lot at the last minute and providing the route – we were off.

    Down Mt Midlo
    Take the Staircase onto the path by the pond
    Through Midlothian Mines Park
    Up the Hill, take a left (or right) at the main road
    Find your way back however you want.

    At 6:15, everyone was accounted for.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: This was my first time leading MOT – we seem to have a nice core group that has risen from the ashes of Source of Truth. It sounds like we are going to have a strong turnout for the Marathon/Half Marathon next month.

    SYITG

  • Andy Dufresne Q school

    VQ week kicks off very soon and The Green Mile is ripe with new Pax. A few days ago I decided to mix in a little “how to Q” with a beatdown. Small group today, but overall a success. I will try to replicate this a few more times. Here is how it went down.

    Mosey behind school explained some Q 101 principles to the guys:

    1. Start on time
    2. If you can’t do it, don’t Q it.
    3. Keep it simple.
    4. Speak clearly and with authority.

    Warmorama went down. Walked through importance of walking through the “what is F3” and the disclaimers. Walked through how we call out exercises (see the 101 video, lots of good information). Chipper and TSG took turns calling out warmups exercises.

    COP 1 – Four corners/prostitute style. 10 merkins/20 LBCs/30 jump squats/40 SSH.

    Principle 5: Know your Pax. Just because you can lead a grueling workout like 11s with Burpees and Navy Seal pushups doesn’t mean it’s the right call for everyone. Be mindful of your group’s capabilities. Push them, but always have modifications ready so everyone can participate, no matter their fitness level. It’s about challenging your Pax, not breaking them.

    COP 2 – Asked Chipper to lead a triple check. Dips and Freddie Mercury. Boom.

    COP 3 – Asked TSG and Chipper to come up with something else. DORA was the verdict. 100 squats/200 LBCs/300 Mountain Climbers. DORA is three guys, right TSG?

    COP 4 – Heist time killer. Mosey around bus loop and did squats at each light post. Build up by 5 to 25. Down to 5. Then 5 burpees at the end.

    BTTF for 6 MoM. Good job by TSG and Chipper leading ab work.

    Chipper and TSG led numbers/Names.

    Principle 6: End on time.

    Announcements :

    1. Daddy daughter dance coming up. If you are interested see Rudy/Meatball. Don’t have a daughter, ask those guys how you can help.

    2. VQ freaking week starts technically November 4, but TSG is signed up for November 1 at Satan’s Hill. Get some!
    3. A potluck/chili cook off is in the works weekend before TG.

    Prayers:

    1. Healing for Dumar’s Dad and Futon’s M.I.L.
    2. Prayers for Florida
    3. Prayers for America. It’s a stressful and toxic political climate. We can’t control what people may or may not do in Whitehouse. But, we can lead what goes on in our house. I encourage you all to put time and positivity in to the things that truly matter: friends and family.

  • Celestial Yogis

    Three early riser and amateur stargazers embraced the chill in the air to stretch things out. Problems were solved, backs stretched, and constellations identified.