5 dudes jumped out of bed and took on today’s workout with gusto
COP — all sorts of exercises
Fibonacci’s Lugubrious merkins
1 second down, 1 second up
then 2,3,5,8,13,21,34, and 55
Fun times.
4 corners x 4
WW2, SSH, split jacks, donkey kicks
Great mornign for a workout
SYITG!
Eleven total studs chose to carry more at the latest edition of The Dogpile. Conditions remained 70 and sunny. According to the young fillies Senor Frog considered pursuing, the following might have happened.
Silent direction to partner up. Goal: On average, maintain a steady pace between the partners. Example: Gomer partners with Garbage Plate, etc.
Mosey to the entrance to Maymont. Circle up.
SSHs x50 for the six. (Move for a car). Dead Man Hang. (Move for a car). Imperial Walkers. (Move for a car).
Mosey to the Nature Center.
Triple check. Timer runs the small loop (rounds 1, 3) and the middle loop (round 2). Heels to Heaven, American Hammers.
Mosey to the Port-a-Potties. Circle up while HoneyDo drops the kids at the pool. Audible: meet HoneyDo at the next stop.
Mosey to the Amelia Street School Grassy Knoll for 11s. Run up the hill, WWIIs, and back down for Monkey Humpers.
Circle up for some yoga. Downward dog, right leg high, left leg high, pigeon left, pigeon right.
Mosey to the Hampton Street / Maymont Parking Lot, circling back for the Six.
Circle up at the end of the parking lot. Identify Trash Cans 1 and 2. Start at 1. First man runs to 2 and back. Second man starts with 50 merkins (on his own), and splits 100 deep squats and 150 SSHs with his partner. (Note: Each man must complete his own set of 50 merkins during this evolution). When the partners switch, celebrate the transaction with 3 boo-yeah merkins each time. Circle up for the Six.
Mosey to the Corner of Kansas and Hampton and take the North Bank Trail down to the canal bank. Inhale deeply before approaching the Canal. Hold breath (whoosh, that was some stank). Circle up at the stone wall.
Triple Check: Balls to the Wall, dips, and run to the gate in the fence. Completed roughly 1 round before time was called.
Mosey in the general direction of the shovel flag, stopping at the start of the dirt trail, then at the North Bank Parking Lot, then at the corner of Pump House Drive and Park Drive for the Six. Then, finish with a Bro-Code run back to the Flag.
Numbers, names, and YHC took us out.
Announcements:
GTE47 today. Lots of hard work has been put into the prep. Good luck to all participating, If you missed the sign up, just show up, wear black workout clothes or a Richmond Police uniform, and have fun. Be safe. Remember: a bunch of dudes lined up military-style with black glow sticks on their hats carrying a black boat on Coronado Beach at 3 a.m. is called a normal Wednesday night. A group of grown men marching military style carrying telephone poles, American flags, and backpacks on Cary Street at 3 a.m. on Saturday night is called both fun / torture (if you are participating) and odd / abnormal / and possibly frightening if you are walking / driving past. A good leader will be kind and patient and humble.
May Weight Loss Challenge is under way. Participants challenge themselves to lose 5-10% of their weight, unless you are Whitesnake, and then you join a Weigh Loss Challenge with the goal of not losing weight.
The Clinic (and, of course, Whitesnake) heads west tomorrow for a few days in San Diego. Reminds YHC of the sign above one of the local buildings along the beach. “Choose to Carry More.”
NMS: Solid work today. The PAX brought it. 60 minutes of constant movement. Way to go.
The PAX were also a little nervous that YHC was taking them to an outdoor drug market in Oregon Hill. Quite the contrary – we were headed to an off-campus port-o-potty so HoneyDo could disgorge last night’s wings. This called for the resurrection of a route Hardywood used some years back. No time for lolly gagging on this one. Every minute was used. Again, way to go, fellas, in particular the Gomer / Garbage Plate “On average we ran for an hour” partnership. Nicely done.
UpChuck spits the bit.
18 Brothers from near and far assembled for the 2024 edition of the seasonal launch of the Ignite AO on VA Beach. Here’s what happened :
Warmarama : 20 SSH IC, 10 Hill Billies IC, 10 IW’s IC, 10 Up Dog Down Dog IC
THE THANG :
Run from Beach Marker 36 to 37 then do 5 Burpees, continuing running to Marker 38 then do 5 more burpees, turn around and repeato
10’s : 10 Dips, mosey to Monkey Rings for 5 swing ups, mosey down to Surfline for 10 LBC’s 4 count, Repeato circuit descending by 1 rep each time on the dips and LBC’s but keep a 5 count on the Swings
Split into 3 teams (1 at each station) for 10 minutes of the following :
Station 1 – hold plank
Station 2 – running Rifle Carry with cinder block until you reach Station 3
Station 3 – ball dippers
Circle up for ring of fire – 5 minutes of PAX passing Cindy around with each pax in Al Gore doing 2 curls and 2 overhead press while 1 PAX is doing WWII’s; Repeato down the line
10 burpees
3 minute cold plunge in the ocean
DONE
Numbers, Names, Hot Corner took us out
NMMS : 3rd year in a row for YHC at this AO and hotel. Love posting here and vacationing here. This morning was in the high 50’s with 10 mph winds and cold water for the Q. I’m glad my family got in our sunny beach days before today!
2 Davillians with tight schedules this morning arrived at Atlee HS this Saturday morning for “off the books” workout
this how it went down
mosey into Giles and the clubhouse parking
COP (All IC) – DQ, Helicopters, LBC’s, Arm Circles
THANG
We decided to run the trail and stop at the workout stations in completed the following:
Station one – Declining reps of pull ups, squats, merkins starting with 5 to 1
Station two – Declining reps of hanging dips, jerkins and incline merkins starting with 5 to 1
Station three – Step up leaps in reps sets of 20, 15, 10, and 5
Station four – Angled WWII sets of 10 and 5
Station five – Love Hill set of broad jump burpees, lunges, and polar bears which partner run up a slight hill and back
We finished with a run up the Giles hills back to Atlee
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Small group this morning with several guys being injured or early morning activities.
YHC needed something with being out all week with M out of town. Thanks to Opus for getting out of the fartsack so YHC wasn’t solo
short but good 2ndF at The Local
SPIT ON THAT
7 runners and 8 riders showed up for this week’s edition of RAMM and RAMM Gears. While the riders discussed their route, YHC explained the route for the 5s and 6s (no 4s this week) which were also posted to Slack the night before.
Once 5:30 rolled around, we headed off south towards Cary and on our way. Everyone made it back to the flag at time and YHC took us out giving thanks for the ability to be outside exercising with friends.
Announcements – GrowRuck this weekend.
When you have a fierce group of men, you don’t treat them like babies and give them step-by-step instructions. You treat them like teenagers, and give them a Scavenger Hunt – teens love that crap. These Westhoian Warriors, and a speed demon called Doozy, were challenged to find a Covered Bridge, a Publix, a Waffle House (Westhoe’s finest new establishment, besides Perry’s), a Dunkin and to run a loop around John Ralph Square. Any order. Any way possible. Improvise & Adapt. Overcome & Get ‘Er Done. Some ran to all 5 locations and earned a Gold Star. Doozy and Gypsy really went for it and made the task harder intentionally. Pigskin found one item on the list and then did whatever he wanted. Who’s gonna stop him?! And just like teenagers, some just walked around and talked. In short, it was Amazing.
Announcements:
It’s Grow Ruck time. Only hours away!
Cul-de-sac Series. This is a running event/group/thing. They get together every Monday night in July. Gypsy could use a training partner for intervals. If you have an interest, hit up Gypsy.
Westhoe Shield Lock is starting a new book, 12 Rules for Life. It’s a great time to jump in and join us.
Prayers for creative new ways to help bring in FNGs, so they can get what we so freely enjoy. And prayers for safety and spiritual growth for all Grow Ruckers this wkend.
See y’all at the Convergence!
The 2 best looking gents in F3 decided to take on the day starting with one of the more difficult beatdowns in history. Too bad no one else was there to witness the massive effort and pain that endured but the results speak for themselves. Here is how things went down as YHC recalls.
Short warm up run thru Tarrington, doubling up on the hills with Kettlebells in tow. Upon reaching the apex, we return back down, bernie sanders style. Sprint over to Twin Team Hill for interval training. Numerous times up and back, YHC lost count. Time was getting close so BTTVF for 500 Burpees.
Numbers, Names, Announcements and Prayers. Grow Ruck this weekend, good luck to those that are making it happen. Smoke Meats and hot wings tonight at 6 at Bon Air Community Center. Is there a better way to spend your Friday night than eating meat, drinking beer and watching a hot wing contest? I think not.
NMS: This is how YHC remembers things happening. May or may not have done some light stretching on the blacktop but guess you had to be there to know. Thank you OC for joining me this morning. Good times and great conversation.
After the Q Sheet was robbed by..no names, but he is 40something…… YHC refreshed the 2024 Cornhole day at Satan’s Hill.
Here’s what went down. Quick jog up SH and back down. SSH, Don Quixote, DMH, Jazzercise, hip stretch, LBCs and merkins.
Let the games begin. The PAX was divided up into 2 teams.
First round- both team start at 40, one player from each group tossed bags. -10 reps in da hole and -5 reps on the board. Miss the board with all 4 bags = broad jump burpees across the parking lot, Bernie back. All with Cindys Round 1- WW3. Round 2-Shrugs. Round 3- Curls. Round 4- Skull crushers. Round 5- American hammers.
Team 1 missed curls and skull crushers due to broad jump burpees.
Second Round- Total in the hole after 2 rounds. Loosing had to run up SH
Third Round- We shortened the toss distance and shot free throws to the hole. After 3 rounds it was a tight finish at 15-14 with Team 2 going for a run.
Last 5 Minutes, Mudslide led Broga.
Announcements, Prayer requests, COT
Have a great GTE this weekend gents! Be safe and enjoy!
Always an honor to lead you men!
Disclaimer: “If you hurt yourself, it ain’t my fault.”
One of the songs was “Light My Fire”. I might need to delete that from the playlist when certain people show up.
Great to see Fudd back in action!
Warm-up: All in cadence
Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:
| 1st Curls |
| 2nd Swings |
| 3rd Triceps |
| 4th Squats |
| 5th Overhead Press |
Run around the ‘Island’
Stretching exercise.
Repeat ‘Atilla’s Escalator’ with the following set of exercises
| 1 Lawnmower (each arm) |
| 2 Lunge (each leg) |
| 3 Overhead Pull |
| 4 Halo |
| 5 Upright Row |
Run around the ‘Island’
Stretching exercise.
We still had a little time left so:
Numberama,
Namearama
Announcements:
Go Ruck this weekend
Blue Grass Festival this weekend
Convergence at Dogpile, 6:00 and 7:00
Take out:
Occam’s razor is a principle often attributed to 14th–century friar William of Ockham that says that if you have two competing ideas to explain the same phenomenon, you should prefer the simpler one.
Sup. Switched it up a little bit today with Grow Ruck around the corner. Wanted to chill out a bit and just get some light cardio in. Of course, I got my butt whooped trying to smash frisbee’s out of the air and not let team #1 clinch victory.
Kicked things off with two laps around the track (wearing my boots to see how things felt). Check – good to go there. Next, did some copperhead squats and Ukranian soldiers. Lastly, walked the dudes through a few back strengthening (saving) exercises courtesy of Dr. Huberman (check those out here)
Divided the guys up into Team 1 and 2.
Team 1: Warby, Swoop, Futon, Steve (FNG), Big Rig, and McGruff.
Team 2: Purple Rain, State Farm, Heist, Fandango, Rudy, Tzatziki
A narrow victory for Team 2 (3 to 2).
A few observations:
1) Very evenly matched. Last time I played at Dog Pile it was an absolute bloodbath…
2) We have some athletes (not me of course).
3) The SUCK doesn’t suck as much when you are having fun.
4) Team 1 should have beat team 2, but needs to work on that red zone conversion.
5) Key to victory: Short passes or rugby style flying V OR just get some dude that can accurately sling it and get a burner man to grab it.
Superlatives:
The Wall: Purple Rain. Easily 5 breakups in the end-zone.
The semi-pro: Warby. He knows the game.
Tall Ninja: Swoop – sneaks up and snags the disc out of the air.
Heard them coming: Futon. Solid game overall. A few drops on hearing the pressure.
Shirts off for safety: Big Rig
Mahomes: Fandango for the occasional QB scramble and possible violation of utimate rules.
Frisbee Dog: Catch anything you throw. Solid game McGruff.
QB1: State Farm. Good leadership for Team 2.
Did you see that!: Tzatziki. Solid player. A few amazing catches (similar to McGruff)
Wes Welker: Rudy. Fast as hell. Creates separation. Scores.
Good Sport: Steven. Came out as FNG and got in the game.
On the FNG: Steven a DEA agent came out today. A buddy of Fandango. Really chill dude. I threw out the name “Class 3” after the recent downgrade of the Devil’s lettuce by the DEA from Schedule 1 to Schedule 3 drug. Anyway – after research, the name should be “Schedule 3” not “Class 3,” which is an ATF designation. But hey kids – stick with what Mr Mackey used to say.
Announcements:
1) We continue to crush it with the F3 Team bright side fund raising. Keep at it.
2) GTE this weekend. Join us at the Bon air community center this Friday for BBQ at 6 p.m.. Pay OC $25 for the rental and food. F3 Pax only.
COT: I took us out. Prayers for safety and good decision making for the prom kids this weekend. Safety and growth for the GTE participants this weekend. Thanked God for the opportunity to lead, so that we can be better leaders in our homes (for our wife and kids) and in our community.
Thanks to Futon and McGruff for bringing the glowing discs.