Category: Richmond, VA

  • Purple Flowers

    Discussions today included creeping purple flowers in France, farming equipment, trips to Napa Valley, why housing is expensive, Gypsy’s truck and injuries at 2nd Tuesday, 2nd F at Firehouse Subs. The purple flowers are (I think) Aubrieta/Rock Cress aka Cascade Purple Flowers.

  • Yeah… I’m not doing that

    3 HIMs made it out for the latest edition of the Bermuda Triangle. It was slightly less uncomfortable than it’s been the last few days but still 70 and sunny. Started out with a long mosey around the parking lot then back for a standard warmarama.

    Next for another long mosey to the field that for today will be known as the Coupon Cowpasture. We ran the perimeter of the field and it measured out to .22 miles.

    Next we went out behind the shed for the coupons.

    Let’s just say there were lots of triple checks including the following

    Murder Bunnies, Rifle carries, Farmer’s carries with 2 cindies, Thrusters, Leg raises w Cindy in Press, WW3s, Goblet Squats, skull crushers.

    We made it around the perimeter of the cowpasture to the pavilion. One exercise left to do, but there was a guy walking and Pool Boy decided to try and EH him(I think it was his first time) State Farm and I started doing Bear Crawl Pull thrus with the Cindies as Pool Boy made his move. It looked like Pool Boy was pointing at us to show the guy what we do and it looked like he said “Thats gonna be a hard No!” Needless to say, I don’t think he’ll be at Pool Boy’s VQ on Saturday.

    Anyway, proud of both of these guys. Both leaders, and both push me every time out. I was truly blessed to lead these guys today.

    Don’t forget about Pool Boy’s VQ on Saturday at The Iron Bridge (Goyne Park) at 7am. Come early for Goyne Hard 6am.

  • Knocking off the Q rust

    A sweaty seven HBR stalwarts came out to see how much sweat we could leave on the pavement. We did:

    COP: Helicopters, Imperial Walkers, Ukrainian Soldiers, Squats, Merkins, LBCs, Scorpion Kicks.

    Over to covered area: grab a pole and boxing cockroach while end PAX does 2 burpees then leapfrog down the line. Head to benches next 2 tennis courts: 3 rounds of 30 Benchkicks & 15 Derkins. Then over to basketball hoops. 10 HRMs at each hoop with bear crawl & lunge between. 2nd round was Jump Squats.

    Mosey down to track. Take advantage of cones on field. Mix of sprints, jog with some merkins and burpees thrown in. Finish up with 3 rounds of 8 Jerkins. Back to flag for 2 min of Mary.

    Announcements: Come rock out with Whitesnake’s band at Hardywood this weekend.

    NMS: Just a plain hot July morning beatdown. Too hot for mumblechatter even.

  • Women Last Longer

    On this fine 70s* and sunny morning, five runners earned their walk breaks with hill repeats while one rucker conversed with himself. Numbers, names, and then Yardsale took us out. Phonics reminded everyone that RAMM Gears was happening this Friday for those interested.

    The hill repeats were painful as they always are, but the walk breaks–an opportunity to cool off and converse–were welcome. YHC, as politically appropriate relative to Hanover County and the vocal Pax members, ensured each runner was only required to run each hill repeat according to his ability and was allowed to take each walk break only according to his need. Runners of the world, unite!

    *70s referring to the dew point.

  • DR at The Galaxy, Marietta, GA

    YHC is DR in Marietta because DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) is in the hospital after a bad fall. Prayers welcome!

    Being with the PAX this morning was a needed boost. Wideright spoke fondly of ZZQ in Richmond and wishes he could convince his M that it is on the way to Ohio.

    Not hard to remember the beatdown today: Long Slow 11s: 11s with chest press and tricep extensions at opposite ends of a long parking lot with a coupon. In between, travel Cusak-style (rifle carry). That was all we had time for – brutal!

  • 2024 HR Derby – errr – Burpee Derby

    22 men showed up at Huguenot Little League to show their best Ohtani and Judge impersonations – only 6 men were successful in hitting the ball out of the park, and only 1 man (Orange Crush) left the yard twice. Congrats to OC on winning the 2024 HR Derby and congrats to the PAX for doing well over 100 Burpees, among other exercises. Maybe next year, Outs will equal APDs?

    We assembled in right field for some COP and light calisthenics and warm-up, and also to collect names for the batting order. Directions were given – 3 Swings, anything other than a HR is an Out, each Out = 3 Burpees for the fielders and a lap for the batter, each HR deletes a lap for the batter and allows the batter to choose a substitute exercise for the fielders. Then it was time for the main event.

    A lot of 3-out = 9 burpee performances, unfortunately, but I guess it makes us stronger. And, resulted in the end of the batting order barely being able to swing. Crabgrass, Rudy, 3 Doors Down, McRib and Meatball each launched 1 HR. OC launched 2. Those guys graced us with merkins and squats instead of Burpees.

    We cleaned up, dusted off, and returned to the Flag for COT, numbers, names, announcements and prayers. YHC took us out with thanks for the ability to be kids again this morning.

    Only 1 announcement – James River Float – August 11 – see slack for details

    No More Gumbo For You

  • Iron Patriots – Decaf version

    YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig.

    • Warm-up Arm Circles, Hollow Rocks
    • Muscle Up – Band Assist – 4 sets of 2 each
    • Super Set – Pullups and Dips
      • 3 pullups
      • 10 dips
      • 4 sets
    • Superset – Assisted Chest 2 Bar Pullups and Straight Bar Dips
      • 5 dips + 7 Pullups
      • Ladder down to 5 dips and 4 pullups
      • Finisher – Iso metric band hold from top and release down

    Great morning beef – rolled right through the humidity into a killer Big Rig Coupon crew! LFGO!

    -State Farm

  • What is the resting heart rate of a hibernating bear?

    5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:

    The THANG:

    WARMERAMA: 

    • Mosey lap around the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    ROUND 1

    1 – 60lb Sandbag Shoulder Squat

    2 – 30lb KB plank Pull Through

    3 – 30lb KB Sit-N-Press

    4 – 50lb KB Around The World (Slingshot)

    TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return

    PAX Run around the parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • What do you call a Snowman in July?

    13 super excited men wanting to hear more about the Pickleball Tournament on 8/17/24. There was also a run with a bit of Humidity. Let’s Go!!!

    The Thang:
    Go through the Bat Cave, past the Starbucks, over the bridge, Turn right on Riverside Drive. Keep going until 5:53am. Then run it Back.

    Namerama:Numberama
    Announcements: See Slack
    YHC: Took us out!

    NMS: Thank you for letting me run my most favorite route. It’s no Grove Ave but nothing beats the view of the river. Have a great day boys!

    Oyster

  • Quadzillaz

    Without a name on the Q sheet, time for the Site Q to step up.

    Here’s what transpired:

    Mosey to front of school

    COP (IC)

    • Ukranian Soldiers
    • Arm Circles
    • Overhead Claps
    • Copperhead Squats
    • HRMs
    • Freddie Mercurys
    • APDs
    • SSHs

    Mosey to parking lot hill

    Bernorama Dora

    • P1 – Bernie up the hill and run back (each round add a Bern, max at 5)
    • P2 – Merkins x 100 (any style), Jump Squats x 200, Flutter Kicks x 300 (2ct)

    Mosey behind TES

    Triple Check

    • P1 – Run across field and perform Pullups x 5
    • P2 – WWIIS with feet on bench
    • P3 – Dirty Hookups on wall

    Mosey to Handrails

    • Jerkins 3 sets x 8 reps

    Mosey to Cafeteria

    Conveyor Belt

    • R1 – While everyone does People’s Chair each PAX in succession does 5 Burpees
    • R2 – Repeato with BTTW and 2 Burpees

    Mosey to Horseshoe Infield

    Rings of Fire

    • Standard (Merkins)
    • Bearcrawl around perimeter (Planks)
    • Abs (6 inches)

    Lap around Horseshoe for time

    Numberama, Nameorama, COT

    MOLESKIN

    Senor Frog, Whitesnake, and 1-800 will riot if YHC calls any further Bernies this month.  Never skip leg day I say.  Fun to lead on the fly sometimes, give it a go if you have not before, of course that’s standard procedure for many a Q.  YHC is looking forward to the next Whitesnake movie quadrilogy of workouts.  Police Academy?  Fast and Furious?  Saw?

    ANNOUNCEMENTS

    2nd F Westhoe lunch tomorrow – Firehouse Subs

    Prayers for Whitesnake’s FIL