Category: Richmond, VA

  • Mudslide’s Flex Friday

    This time…I did not need to use a good part of the parking lot to set things up. My goal today was simple: cinder blocks and bands(trust me when you see the band part of the workout, you’ll know why). A ready to sweat 10 came out to see what is this word I hear about a Mudslide workout. Here we go:

    Started with a little mosey run down the hill, back up and around the lot. After that, the warm-up circle formed up: a great warm up(SSH, Imperial Walkers, Ukrainian Soldiers, Apple Pickers, Helicopters, Jazzercise, Merkins, and LBCs). It’s time to put the work in:

    First part….a triple check(ball dippers, WW2, run down to the curb with 10 toe taps). If you weren’t awake after that(something wasn’t right). A little break, then a mini DORA(100 cinder block swings, 150 ground presses, 200 mountain climbers) to move things along then it’s time for the bands

    Band work is designed to work all the muscles more than usual, plus hitting those stabilizers that would not get worked on a normal basis. Round 1 was mini sprints(to the cinder block, partner calls out which side to touch) each person did 1 minute then it was on to side shuffles. That works the hips and muscles from the sides. 2 rounds of 30 seconds each, then onto what the Q is known for

    Satan’s HIll. We had an even number so partnering up was perfect. The goal was to hit 3 different spots. First part going at 25% effort, second 50%, the final is all out max heart rate, max effort. If you went a little much on the first part(Cookie), you paid the price at the top. Everyone finished, Satan’s Hill was paid in full, back down to close up.

    Circle count, Announcements(see Slack a lot coming up over the next few weeks), prayer lead by YHC

    Welcome Leo(making a visit to us from NC) I am sure he’ll bring something he saw today back down to the home camp and tell them about the craziness at RVA. Gomer Pyle also joined us I am sure he along with others will be feeling this in the legs. Good news about Liv(she’s showing a little improvement). Look for an announcement about a possible special workout at Alamo.

    If you want more, I will be at Rock and Roll leading another Q tomorrow. I will be there early to lead a little stretching/mobility session before, then the Q. Be ready, I will see you tomorrow

  • Are we ‘At’ or ‘Around’ Mary?

    Eleven of the best the commonwealth has to offer gathered on the pavement this time for some running at/around (but not in) Mary. Route was posted last night but there were still ample questions, primarily questioning whether this was a variation of the reverse or regular Carillon route. I called reverse, but on second thought maybe it was forward. Only the cowgirl truly knows.

    The Route

    https://onthegomap.com/s/ok664otj

    5s don’t do the loop at the beginning, just head down grove

    4s head down grove and right on Auburn and ditch the falcon at the end (no takers)

    Walkers did this in reverse and got in 2.75.

    Moleskin

    Say what you want about our lack of ability sometimes to consistently post at Mary (either 45 or running) but when this group gets together, comedy ensues. YHC never knew there was such disagreement on the preposition in the middle of this AOs moniker. TYA birthed it, so he gets to make the final call.

    Discussion included whether we should revert back and do another year of Grove or if Marv will mutiny again. Perhaps we should sign up Lockjaw to Q for the rest of the year again. All great memories that will likely not be repeated.

    Welcome FNG Frankie! Aptly named as Frankie Valli and the Four Seasons was his first concert. Frankie is 28 so he probably saw the real Frankie when he was 75 years old.

    Have a great weekend y’all.

    Splinter

  • Flower Pots and the Futility of Greek Hubris

    It’s been a while since YHC made it all the way to Twin Team, but the experienced among you will know exactly what that means. Sisyphus was back in the gloom this morning!

    A Magnificent Seven made their way to the top of Twin Team Hill as the Q dropped flower pots along the way; most of the PAX were new to this nonsense. A quick COP included SSH, Don Quixote, Ukrainian soldiers, cherry pickers, and a claim that Corned Beef has eleven fingers. Then, the Sisyphus: simple enough, just run to a flower pot, do something, and go back to the top. Easy peasy, lemon squeezey.

    1: bear crawl back to the top
    2: 30 WWIIs, run to the top
    3: 30 downhill merkins, run to the top
    4: one partner runs back up to #3 while the other alternates 5 merkins/5 sec plank x3, run to the top
    5: 10 burpees, run to the top

    Difficult difficult, lemon difficult, as it turns out. And all the while everyone had to listen to YHC banging on about Greek mythology the whole time. On top of each exercise at the flower pots, the PAX ran a 5K up and down Twin Team Hill. By the end we all agreed that a Twin Team half marathon would indeed be a stupid idea, and also resolved to not have our wives throw our dead naked bodies into a public square.

    In other news, it’s nice to survive to another year older, and to have you lot push me to be better. Thanks.

    YNWA

  • The Expedition to Mount Monkey Hump

    We were 12 deep at The Forge this morning! Not a triple check to be found. The following is a brief summary for your viewing pleasure:

    Mosey down the snake Parking Lot mixing in some Bernie Sanders, High Knees, Butt Kicks, Mummy Kicks, Karaoke.

    Warm Up: Ukranian Soldiers, Apple Bottom Poppers, Dead Man Hang, West Virginia Prom Dates, Freddy Mercury’s, Alternating Shoulder Taps

    Exercise One: Muscleman Circuit
    10 Burpees
    20 Jerkins on bar
    30 Merkins
    40 Dips
    50 Carolina Dry Docks

    Exercise Two: Brokeback Railing
    Side lunge under each bar, make your way down the sidewalk to the road

    Exercise Three: Mt. Chaplain

    Ascent: Run up hills, Flying Monkey Humpers (5 Monkey Humpers plus broad jump) across the parking lots

    Exercise Four: Clockwork Merkins on the upper hill.

    Exercise Five: Mt. Chaplain Descent: Crab Walk down the hills, 20 WWII situps, then 30, 40, and 50.

    Exercise Six: Tooth Fairies up the staircase

    Exercise Seven: People’s Chair – roughly two minutes, Raise the Roofs (House Party’s) to cool down

    Back towards the flag – 100 meter strider down the parking lot.

    Finished up with some Heels to Heaven until time was called.

    Numbers/Names/Announcements (see slack)/Prayer Requests

    Don Draper took us out

    Final thoughts: Strong work by the PAX this morning! Great having Gomer Pyle stop by. We had to show out today with Channel 8 News posted at the entrance to Huguenot High. Hopefully they were impressed by our Monkey Humping prowess. Big respect to Kimura who has been posting consistently since his debut at Rock N Roll. As always it was a great time leading this fine group of gentlemen.

    SYITG

  • Lonely Rutland Ruck

    YHC posted at 5am this morning and was able to get in over 4.2 miles. It was a great time to reflect and appreciate cool weather returning from San Antonio, TX where the high temperatures were over 100 all week.

    Have a great day and I will see you in the gloom, Cheers…CB!

  • Everything Hurts

    3 bootcampers and 1 walker started the day at 45MOM for a beatdown. After a collective complaining session about how sore we all were from soccer, Ultimate, Pickleball, and knee surgery, the beatdown commenced as follows:

    COP

    7 of Diamonds: On the blacktop, run from corner to corner, 7 Plank Jacks // Next round: 14 Merkins // 21 LBCs // 28 squats // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees.

    Triple Check: P1: American Hammers, P2: Dips, P3: Run to pull up bars, 5 pull ups, run back.

    Curb Crawl: Bear crawl back and forth, up to 3 Merkins, back down to 1.

    COP: Al Gores, 5 Burpees to Finish

    Numberama, Namerama, YHC took us out.

    NMS: So happy that these three dudes showed up today. Grateful to be above ground and moving our bodies, starting the day whole. Peace+

  • Arm Burner

    A great morning for KBs.  The lights in the bus loop did not come on, but that did not stop 7 noble warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
      • APD
    • One-man Dora (each man does all of the reps in 5 sets)
      • 100 sit ‘n press
      • 150 overhead pulls
      • 200 lawnmower pulls (100 each arm)
    • 15 leg lift/calf raises each leg
    • Mary
      • Side crunches
      • FM
    • COT with YHC taking us out

    Great work from the PAX today.  Enjoyed seeing everyone.  Hate to be short, sweet and simple, but busy day ahead.  Enjoy being sore tomorrow.

    God is good all of the time!

    Attila

  • 100 Meter Death Repeats

    9 Timberwolves gathered at Tomahawk Creek Middle School to add a new entry to the Exicon. Called this 100 Meter Death Repeats. Defined as follows :

    Mosey to basketball court

    F3 Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to track

    100 Meter Death Repeats : Perform a movement 100 meters across the straight away, do an exercise at the curve, mosey to next straight away, perform a movement 100 meters across the straight away, do an exercise at the curve, Repeato

    We did : 100 meter Lunges, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Running Punches, 20 One Legged LBC’s at the curve, Mosey to next straight away, 100 meters Running Kicks, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Front Facing Crabwalk, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Crawl Bear, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Bear Crawl, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, Mosey BTTF

    Ring of Fire Abs with each PAX choosing 20 reps : Flutters DC, WWII’s, American Hammers SC, Merkins, LBC’s, American Hammers SC, APD’s IC

    DONE

    Numbers, Names, YHC took us out

    Continuing prayers for Liv in the Rountrey neighborhood

    Announcements :

    -Happy Hour tomorrow at Diamond Billiards

    -CSAUP Half Marathon or 10k at Robious Landing Park, Sat 8/19 at 5:30 am, see Don Draper

    NMMS : YHC is so tired as I’m writing this that my eyes are blurry and I’m having trouble reading the screen. I’m not exaggerating. That sucked…but we’re stronger for it. Thanks for joining me

  • Double Ply = Comfort

    3 broga veterans welcomed a broga newbie on the mend rose earlier than most to work out the kinks. Moans, groans and other bodily releases were prevalent as numerous areas were worked. Shoulders, hips, groin, hammys, calves and glutes were the target areas. Extended shavasana was enjoyed to the distant pace of Senor Frog getting some early laps in. Good to have Splinter join us as he took advantage of extra protection with an additional towel. Hope the ankle mends quickly. Great work fellas. Namaste.

  • Mt. Henrico…a Bit late

    A good crew headed up the mountain this morning, the mountain of Henrico. For those that are new to the program, it’s named Mt. Henrico because the top of Julian and Parham it’s known to be the hightest point of the entire land of Henrico County. There and back from UofR, ironically, is about 6 miles…if you do the Arlington Road circle twice.

    Anyway, sorry for the belated backblast.