Category: Richmond, VA

  • TryCrush

    OC posted on time for therapy with the good Doctor, and while the PAX went to work shaking off the holiday fat suit, OC detailed his problems between the silky sheets. Among all the gruesome details the real zinger was that cat being present remedied the situation… you’ll have to ask him about it…

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • SUICIDE LADDER – reps performed each time the baseline is reached, so x4 sets of each of the following, for x5 rounds total
    • x10 Monkey Humpers
    • x8 Ball-Dippers (2-ct)
    • x6 Sumo Squats
    • x4 High Knee Jumps
    • x2 Burpees

    COP #2:

    • PAY THE TOLL
    • x20 Incline Mericans
    • x20 Dips

    COP #3:

    • DIME POUNDER COUNTDOWN – run to set distance (decreasing from 100 yards down to 10 yards by 10 yard intervals), complete called reps, Bernie back
    • x100 Chain Smokers
    • x90 Shoulder Taps
    • x80 LBC’s
    • x70 SSH’s
    • x60 American Hammers
    • x50 Mericans
    • x40 Yards of Bear Crawl
    • x30 Copperhead Squats
    • x20 WWII’s
    • x10 Burpees

    Mosey BTTF:

    • Variable MARY to close time

    COT:

    • Counterama # 2
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: Very thankful to have OC’s presence and conversation today. Something like the x100 Chainsmokers would have absolutely gotten an audible if this was a solo DTH workout. Pretty wild for the NoToll PAX to drop from 47 to 2 in the span of a week but entirely expected with the holiday. Hope to see you other guys start to trickle back into the gloom as the week progresses. Safe travels for everyone! Yours, DTH

    Announcements (SEE SLACK!)

    • Sign up for GrowRuck!
    • Jan 1 Convergence – location TBD

    Prayer Requests:

    • Family Time, Safe Travels

  • Tidy Whities Tucked In and Putting on Shoes Before Pants

    A Merry Eight, or 7.5 with Fudd’s early departure, kept the Dogpile flame going. A convoy of Pax came in with minutes to spare and we promptly departed on time.

    Taking a back ways to the first circle, we formed a smaller intimate arrangement for COP to stay dry a little longer. COP was a bit of the usual plus some light yoga.

    Off we went to the Rusty Cage for some Dora. Partner 1 – Run to the fire hydrant and perform 15 V-Ups. Partner 2 – 100 pull-ups/assisted pull-ups on the low bars, 200 box cutters, 300 shoulder taps.

    Off to the Haf Penny Stage for an extensive touch a tree session. Started off with 9 tree and BTTW. 7 trees and wall sit. 5 trees and American Hammers. 3 trees and broad jump burpees. 1 tree and arm circles (somewhere Flashdance smiled with approval).

    With all of the trees properly cared for, off we went to the big field for Red Barchetta. 10 yards, 10 HRM. 25 = 25 mountain climbers, 50 = 50 monkey bumpers, 75 = flutter kicks, and 100 = 100 LBCs.

    Over to the poles for a round of pole smokers 20 in count. Circle up for a ring of fire, but a ring in which we all did the exercises. After 70-80 merkins, we emerged and made our way back to the flag.

    Time for a few minutes of Mary and Shavasana.

    Honey Do took us out.

    The title of the backblast is derived from a sampling of the strong mumble chatter this am. Coffee was excellent and most issues were discussed, and even some solved.

    Enjoy the holidays with family and friends!

  • Saturday the creatures were stirring

    One of my goals recently is to get the backblasts on the weekends out early(plus getting a more current iPad with keyboard). A dozen came out 2 days before Christmas to get another workout in lead by yours truly. Here we go:

    Start out with a good warm up(SSH, Arm Circles, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, and LBCs) after that a mosey over to the big baseball field to begin

    Hardest mile training… It’s easier on the baseball field than concrete save on the joints till next week when the real deal goes down. 10 High knees, 20 Lunges, 20 Bear Crawls, 1 broad jump burpee. As we went along, add 1 more broad jump burpee. The halfway 385 sign, 6 plank suicides to mix it up

    A little mix/Dora style for the next round: 50’monkey humpers, 75 2-count flutters, 75 4 count cadence mountain climbers). After each part, run to the sign up the hill and back storm

    Decided to visit the ladies at the next part: 4 corners the exercises 10 Lt. Dan’s, 20 Australian Mountain climbers, 30 jump squats, 40 Superman’s. A mosey back to where we started for a final round of madness

    Ended with 11s(Mike Tyson’s and leg drivers). Puddle jumpers from one end to another. Great job by everyone getting together for the final round to help House Party finish it out. A little stretch then we closed it out

    Numbers, names and prayer led by YHC to close it out

    Yes next week the hardest mile starting at 6am, then the final Rock and Roll of 2023 with DTH at 7. Registration for the 2024 RVA Growruck 5/3-5/5 is open. NYD convergence we should hear the winner of the location soon. One final thing: start prepping for the frozen triangle coming soon. I have one final Q to lead next Friday at Satan’s Hill, if anyone has or knows someone with a 1-2 year old at least 256gb iPad (keyboard I can get), let me know. Enjoy your weekend, merry xmas, see you next time

  • HIM on a Mission

    6 early rising HIM came out to Rockwood park for pre beatdown ruck/run/hardest mile training session. Big Rig set it off and was later joined by Rosie for a run. Mudslide got in a ruck while YHC rucked for an hour and joined Chaplain for a run. Hardywood prepped for the hardest mile by getting in a run, some lung walking, bear crawling, and broad jump burpees. Morning Wood had it all this morning. Great work fellas. Looking forward to next week!

    House Party

  • Just a run

    Welcome to Westhoe Running on Friday.

    5.5 Miles and 200+ ft of elevation gain.

    route posted the night before.. ask the PAX if there are any questions.. typical Gomer response… Pigskin mixed stuff up and went the other way around Godwin on his solo bootcamp.. the rest of us headed north on Pump to Church and cut into Barrington to Three Chop. Then back to the AO.

    • Doozy kept both socks
    • Greenbow set a land record
    • Wally did a ball check on all the PAX during COT.
    • Pinto would rather be skiing
    • Hutton still going strong with showing those sexy knees.

    Announcement: last week for shoe drive.. YHC has to big moving boxes already, but looking to fill 2 more.

    SYITG!!

  • Elfs in training

    10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready!

    Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins

    Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year.

    Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats

    Mosey down heist street and back to the parking lot. Stopping at every house for 10 of called exercises. (werkins, monkey humpers, alabama prom dates, plank jacks, mountain climbers, heels to heaven)

    In the parking lot we did some coupon work 10 , 20, 30, 40 (curls, skull crushers, WWII, Squats) followed by 10, 20, 30 ,40 ( squats, WWII, skull crushers, Curls)

    With still time left we hit the hill for a suicide style run up the hill stopping along the way for some exercises. 1/4 way up 20 dry docks…back to the bottom, half way up 30 squats…back to the bottom, 3/4 way up 40 lunges…back to the bottom, all the way up 5 burpees (christmas present from swoop was not doing 50 burpees to finish)

    mosey back to the parking lot for a quick round of mary then time was called

    announcements- sign up for the ruck and great news from yeehaw about Liv

    Prayers- continued prayers for swoops friend that was in a paragliding accident in brazil and is in a medically induced coma and for patience and staying present and enjoying the holidays with family and friends.

    Merry Christmas!!

  • The Hardest .4 Mile

    With no PAX to be found, House Party emerged from the gloom to save the day. The following is a brief summary for your viewing pleasure.

    Moving warm-up. Ran around the school and stopped at various locations for:
    Dips. Hoedowns, Side Straddle Hops. Hanging Leg Raises, Don Quixotes.

    Made our way to the Track for Exercise One:

    The Hardest Mile (practice edition)
    150 m lunge walk, 100m Bear Crawl, 50 m Broad Jump Burpees, 400 m Run.
    Good times!

    Exercise Two: Dora
    50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down.

    Mosey the long way back towards the flag. Stopped for a couple cool down exercises:
    Ukranian Soldiers, LBC’s, Side LBC’s.

    45 seconds of Monkey Humpers to close things out.

    Numbers/Names/Announcements/Pray Request

    Final Thoughts:

    General consensus is that the Hardest Mile is going to be very hard. You’re welcome. The big event will be on 12/30 pre-Rock N Roll. Had a great time hanging out with House Party. Really would have sucked doing this workout solo. Lots going on, so make sure you check Slack for details.

    SYITG

  • Q*bert Makes a Comeback

    Thirteen runners and two riders took advantage of a fantastic morning to get some exercise. No haiku run today as YHC beat Lockjaw to the signup sheet. Instead, a retry of the Q*bert run. Strange sounds were emitted from Sippy then off we went.

    The Route

    Numbers, names, YHC took us out.

    Moleskin

    Trumpet nose appears
    Q*bert provides a great run
    Marv limps back to flag

    Great camaraderie at coffeeteria post run. Enjoy the holiday’s everyone.

    Splinter out.

  • All I Want For Christmas

    4 DaVillians posted on a cool Friday to kick start their Holiday week the right way.

    Mosey around the parking lot then a little COP

    Mosey to flag pole for 50x toe taps, 50x calf raises, 50x mountain climbers

    Mosey to picnic benches 10x dips, 10x step ups, 10x crunchy frogs, lap around courtyard then rinse and repeat two more times for 15x and 20x

    Mosey to courtyard for a Dora: 100x merkins, 200x flutterkicks, 300x SSH

    4 corners – 20x squats, 20x arm circles, 20x heels to heave, 20x Carolina dry docks

    Mosey back to flag for stretching.

    Names, numbers, Opus took us out.

  • Will Frosty Be There

    3 Davillians enjoy the first day of Winter with a below freezing run.

    Route – Started with running over the fly over and head to Dewitt Dr. We then took service road to Giles in our search to see if the 20 foot Frosty The Snowman was up. We were in luck and it was so we then heading out of Giles via Halifax Green Dr hills. Then returning to Atlee Station we headed back over the fly over.

    YHC decided to keep it short still recovering from a cold and head straight back for 3.25 miles. Opus added a loop around the apartment to get in 4 miles. Speakeasy kept to the original route (mostly) getting in 4.5 miles

    Cold but great morning for a run and we missed our Ruckers!

    SPIT ON THAT!!