Category: Richmond, VA

  • Sunday Funday

    3 hitting the trails of Richmond. Let’s Go!

    Oyster

  • BLOWING BUBBLES

    3 Wise men showed up for Holy water 2.0. We added some things, changed some things, and had some fun. 99% of the activities were in the water. This is a full pool activity OTB.

    Warmarama consisted of various laps with different strokes to get warmed up.

    The Thang: started out with a triple set dumbbell curls, butterfly’s, squat thrusters, and other motions under water while someone is doing pull-ups on the diving board or muscle ups on the side of the pool. The timer was under water walking with dumbbells at the bottom of the 5ft area. Our 1% out of the water was flutter kicks on the edge of the pool. More 25 meter laps with the weights under water or a rifle carry run in the water with a 30lb plate. From here we went to the deep end for deep water recovery. Swim to the bottom to recover a 10lb or 15lb weight and using just your legs swim to the surface and back to the rope line.

    THE MAIN EVENT: DROWN PROOFING. Beat It brought the goodies and we worked on water confidence, breathing, and understanding our levels of comfort with drowning. Focusing on sinking and floating to the surface in between breaths.

    All in all this is a great low impact recovery workout that you can adjust to any level of difficulty. Modify as needed, the next one is scheduled for the 18th and depending on overall interest I could check availability of more dates. BIG THANKS to Beat It for bringing the ideas, equipment, and motivation. BIG THANKS to Big Rig for bringing the energy and savagery.

  • Didn’t Drink Water Til I Was 14

    YHC gave State Farm the option, fun and games or see who pukes first. Wiser heads prevailed, but hooping one on one for an hour nearly brought the puke anyway. Toss in a few poorly thrown routes on the Gridiron and the day was complete. Series was tied 1-1, to be decided another day. The seldomly heard of Perpetual Q rule was invoked at R&R, nearly the same at Iron Bridge, but State Farm was not convinced to abandon ship. Thanks for coming out and making it a fun morning. Hydrate if you must.

  • Surely, Someone Will Show for The Main Event

    ONE Pax posted at The Clinic, Rock and Roll version, with full servings of all three S’s of The Clinic: solo, steamy, sweaty. Temperatures remained 70 and sunny. According to the two 8-year olds playing full court hoops with 8 guys in their 40s/50s, the following might have happened.

    Mosey to the edge of the parking lot for the COP.

    YHC was fully stretched, so quick round of SSHs, squats, and other minor exercises to get the blood flowing.

    Going solo, YHC opted for a decent run (YHC’s version of “decent”). YHC estimates 5 miles. Initial route was back to the asphalt trails, then left onto a dirt track that ended at a closed bridge (purple ball trail?). From there, take a dirt track along the lake. YHC must have been the first runner/walker of the day based on the number and intensity of spider webs. Eventually, the track intersects one of the asphalt trails. Keep to the left, eventually passing a super cool archery course. Who knew? Continue past picnic areas, beach volleyball, and onto the pickleball / tennis area. Continue around the entire loop back to the flag. Check the time, and then do most of that again. Say hello to the nice folks walking (unbelievable numbers of people use the walking loop), avoid the aggressive dogs, and inhale the second hand marijuana smoke of a very nice man with two pit bulls and some sweet dreads. All in a morning run.

    Back to the shovel flag, and a few minutes to spare for more stretching and some standard F3 classic exercises to round out the hour.

    Number, name, and YHC took himself out.

    NMS, Round 3: another AO left unguarded, this time it was Rock and Roll. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity. It’s been 7 years since this happened. But, never 3 times in one day. YHC basically owns SOJ now.

    Even Omar / Renaissance was not around.

    That said, the walkers in the park are super nice. They do, however, look at you with a crooked eye when you run the main road / loop counter-clockwise. People who smoke in church don’t draw those types of stares. I guess YHC is not in Kansas anymore.

    And, it’s fair to say that Fart Sacking F3 and just attending the Latino Market is fully encouraged. That’s an AO YHC will be back for.

    UpChuck spits the bit.

  • If I Own Morning Wood, I’ll Guess I’ll Own Broga, Too

    ONE pax looked left, right, and left again before crossing over the walking path to do a few minutes of Broga, solo-style. Temperatures remained a constant 70 and sunny. According to two bucks (6 point and 10 point, YHC guesses who watched YHC on the prior run), the following might have happened.

    Stretch. Stretch right. Stretch left. Chest stretch. Back Stretch. Leg Stretch. Other Leg Stretch. And, so forth. No shivasavan today. YHC didn’t want anyone calling 911 when they saw a sweaty, slightly overweight guy laying down in the parking lot, alone.

    YHC notes: If the PAX desire to increase their feelings of self-importance, do Broga in a mostly-deserted parking lot during daylight while others walk by. Bystanders will watch you.

    Number, name, and YHC took himself out.

    NMS: 6:30, and still…zero PAX. That’s a second AO left unguarded / unattended in one day. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity.

    As YHC mentioned in the Morning Wood BB, YHC thinks maybe 2016/17 or super early ‘18 was the last time we left a PAX to Q a new-to-them AO alone. Heaven’s Gate!

    I guess I can Q it anytime I want now.

    UpChuck spits the bit.

  • White Dashed Line Express

    ONE Pax lined up at the start of a steamy morning, Rockwood Park-style, for the latest edition of The Clinic Morning Wood. Temperatures were 70 and sunny. According to the walkers sauntering counter-clockwise around the loop, the following might have happened.

    Arrive 5:45, having scouted the AO on Friday. Proceed to the new meeting spot. Plant the flag.

    5:50. Stretch.

    5:55. Listen to the crickets. Stretch.

    5:59. Really? Not one guy? No worries. The Clinic takeover has begun.

    6:00. Run the loop. Start with the Solid White Dash loop (or, YHC thinks that’s the one).

    Route: Head from the parking spot along the gravel driveway-ish thing to the second entrance gate. Stay on the asphalt path, dodging minor fallen branches. Eventually, arrive at the Nature Center. Continue on various permutations of the asphalt paths and / or the park look until 6:25.

    6:26…arrive at the shovel flag.

    Number, name, and YHC took himself out…

    NMS: It’s the Homegrown Half day, but still…zero PAX? That’s an AO left unguarded. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity. This does not happen often (probably, it should never happen). But, given how often YHC hits Morning Wood (1st time), it’s a good little spot. That said, YHC thinks maybe 2016/17 or super early ‘18 was the last time we left a PAX to Q a new-to-them AO alone. YHC will look for the old BB. Heaven’s Gate or Green Acres in DaVille, if memory serves.

    UpChuck spits the bit.

  • Cindy Mile

    YHC wanted to hold down Goyne Park this morning. And got a beatdown for it! A variation of Big Rigs previous brainstorms – the following Cindy mile was as brutal as it was fun. Strongly suggest trying for a morning wood in the future!

    • laps are .20 miles
    • Break/drop the Cindy – 10 mtn climbers
    • 5 pull-ups after each lap
    • Lap 1 – double farmers carry
    • Lap 2 – rifle carry
    • Lap 3 – single armed Cindy carry
    • Lap 4 – bicep curl carry
    • Lap 5 – farmers carry

    finished at 6:45 in time to welcome EF Hutton for a guest Q and my grips were smoked!!

    -State Farm

  • 3 for Triple Chex

    Three came out for some fun at DaPile. At 6:30 it was just YHC and Yard Sale looking at a Clydesdale friendly beat down until Opus rolled in hot. With 3 in tow we went off:

    COP: SSH, Don Qs, Squats, Helicopters, Merkins, LBCs, Incorrect Scorpion Kicks.

    1st Triple Check: WWIIs, Jump Squats, & run loop and back. Mosey over to back fields: 4 Corners: 10 burpees, 20 Merkins, 30 WWIIS, 40 Squats. Add in some Mary. Mosey way back to football stadium.

    2nd Triple Check: Monkey Humpers, Reverse Crunch, run to middle of football lot. Long mosey back to flag & 1 min of Mary. YHC took us out.

    NMS: Nice way to finish up Westhoe Takeover in Daville. YHC hadn’t seen Opus or Yard Sale in a while so good to catch up with those dudes. Some Daville runners were absent, traveling south for the Homegrown Half/10k, although apparently Phonics was leading a disinformation campaign saying it was 6:00 PM today, not am. Classic Phonics, always looking for a leg up. Opus shared his shoulder is still messed up so we kept it light on the Merkins and instead ended up doing a fair amount of running, much to Yard Sale’s dismay.

  • Dogpile

    5 grizzled veterans joined for this weeks dogpile. The crew was ready for a beatdown and we crushed. YHC has to work this weekend so no time for the details but we all left exhausted.

  • Yogi and a picnic basket

    Hey Boo Boo…whatcha got in that pick-ah-nik basket..

    Gosh Yogi.. just some Surf and Turf and Trout.

    That sounds ike a perfect mixture for a relaxing summer morning breakfast, did you bring the honey.. oh wait..who is this coming? Ranger Rick.. .. that’s not Ranger Rick.. crap it’s Gypsy.

    Let’s mosey guys

    Circle up for SSH, Ukraine soldiers, Merkins, peanut pickers. (We are aren’t pick no dang cherries off the ground)

    4 corners: perform called exercise 10 reps at the corner return to center and do 2 burpees go next corner back to center for 2 burpees and continue until done.

    • Round one: Upper body. Merkins, wide arm Merkins, narrow Merkins, Carolina Dry Docks.
    • Round 2: Core. WW2, LBC, Heels to heaven, reverse crunch.
    • Round 3: Legs. Squats, Twist and Shout, Jump Squats, Lunges
    • Round 4: the natural. Merkins, WW2, Squats, Burpees

    To the wall.

    • In people’s Chair 20 air press the 2 merkins
    • In people’s Chair 20 air press the 3 merkins
    • In people’s Chair 20 air press the 4 merkins
    • In people’s Chair 20 air press the 5 merkins
    • In people’s Chair 20 air press the 6 merkins

    lost a pax to a code Brown. 💩

    Mini-Dora for 3 remaining (50 Merkins,100 Squats, 150 LBCs)

    5 mins of Mary. American Hammers, Lolitas, Freddy Mercury, LBCs

    Done. Thanks for having me out to the Creek!

    v/r

    John (Gypsy) Boles