Category: Richmond, VA

  • Avoiding a Brick Beatdown

    Thanks to an EH Q call out by Rosie and DTH, I took the Q last minute. 9 boot camp warriors came out to the gloom to get a good sweat. Here’s what went down.

    Warm-a-rama. Helicopters, DMH, SSH, Imperial Walkers, Don Kehotes, Merkins, and LBCs.

    COP#1- Light jog to the football field. Suicide run. Goal line to the 20 and 5 burpees, back, goal line run to 50 and 10 dry docks, back to goal line, run to 75 and 15 merkins back to goal and ran to opposite goal line. Repeated adding 5 to each exercise.

    COP#2- Triple Check. Timer, shoulder taps and WW2s

    COP#3- 1 PAX bear crawl while rest did dips or decline merkins on bleachers until each PAX completed bear crawl

    COP#4- Wall squats 2 rounds of 30 seconds. Lunge up the hill, reverse lunge half way. Jog back down the hill. Jog up the hill with 1 burpee at each new asphalt patch (about 10 total). 50 toe taps, 25 curb calf raises.

    Jog back to the flag and plank until time.

    Announcements, prayer requests, Heist took us out with COT.

    Nice workout today gents! Great to see you DTH……Oh wait…..

  • Site Q harassment

    10 men joined for this weeks iteration of First Watch, 9 for Bootcamp and 1 on IR for a Ruck

    Mosey to the Church for a COP of various exercises followed by a Bear Crawl up, over, and around the steps at the entrance to the Church

    Mosey back over to the Parking Lot at Last Calls request to get the Microblocks out of ‘lil Blue

    Mosey to the Triangle for a Triple Check, P1 runs the Triangle, P2 does Curls for the Girls, P3 Tricep Extensions

    Mosey down the hill and set down the blocks, run further down the hill and Partner up. P1 does 10 Squats and runs to catch P2. P2 does Crawl Bear up the Hill.

    Mosey back to the blocks and start to make our way back up the hill and get into a Block Indigenous Peoples Run.

    Deposit Blocks, 5 Burpees, Timer.

    Announcements – Pickleball Tournament 8/26, get a partner

    Prayer Request – Bacon Bits’ M’s Grandfather just passed, prayers for the family. Prayers for Amber Riley’s family. Prayers for the Smith family.

    NMS – Kubota has 2 passions in life: traditional American values and Q sheet sign ups. He sent out a couple angry texts this week wanting to the FW Q for this week filled, and YHC answered the call. It was great to have Glow in town visiting from Greensboro.

  • 1 village person/4 runners

    First MOT Q ever and I dressed like a construction worker. Even north of the river knows now because Gomer was there on the summer tour.

    Got a little 4 mile run (https://onthegomap.com/s/hn0eddqp) and some hill work (up the grassy hill by the track).

    Airwolf and Rosetta smoked me up the hill every time. Went up the hill and around the sidewalk about 6 times (did one track lap between the 5 and 6 hill).

  • WDog Solo Dog – and solo bird poop

    It was just one for a nice cool morning at WDog – plus all the construction works for the Carillon.

    It went like this:

    Run down to the Nickle bridge, 3 merkins at each light pole on the way out, then 5 air squats at each light pole on the way back.

    10 burpees to round out the Nickle bridge.

    Head down to pump house park and 10 LBCs and 5 WW2s alternating at each light pole all the way to the top of the hill.

    At the top then it was lunges alternating with running between each tree up to the top of the triangle hill.

    On to the rusty cage for descending 5, 4, 3, 2, 1 pull ups with 5 air squats between each set.

    Last stop the amphitheater for 5 dips on each step.

    Slow walk and stretch back to the flag – WHEN IT HAPPENED!

    A bird pooped on my arm!

    quiet reflection this morning and partial disgust when the bird pooped on my arm. I think some people say it is good luck, we’ll see how that pans out for my day today. Miss my Wdog regulars 🙁

  • Bermuda Triangle

    9 Citizens of the RVA were sucked into the vortex of the Bermuda Triangle. They had to perform various exercises before they could make it out. Here’s what may or may not have happened.

    Mosey over to the basketball court for a warmup right into an Ab session to prepare for the Fall Beach Season.

    Standard warmup with SSH, Don Quyotes, Ukrainian soldiers, Helicopters,Merkins

    Into the ground session

    LBCs, standard, one legged, both legs out performed In Cadence

    WW2s

    Penguins (heel touchers)

    Imperial walkers 30 double count increasing the pace as we go.

    Mosey back over to the pavilion near the flag.

    Triple check

    1 PAX planks while another does toe taps on or near the planker, as the timer runs to the short fence and back.

    3 rounds of each exercise for each PAX

    One more triple check

    1 PAX does chair dips as another does Merkins as the timer runs to the far end of the parking lot and Bernies back

    3 rounds.

    Mosey into the field at the entrance for some football training camp Up Downs inspired by Remember The Titans.

    Circle up

    Every PAX either runs in place, does Skaters or squats until the Qs call to do a Burpee or Power Roll. Did this for a few minutes. I think it was about 10 burpees.

    Mosey back to the basketball court for a Merkin ring of fire. Each PAX planks while one chooses their own variety of Merkin

    Mosey back to the flag for some Broga compliments of Mudslide.

    Names and numbers

    Prayer request for Liv at the Alamo. She is a 7 month old girl who has had multiple surgeries and is having a hard time. Watch for a fundraiser, possibly a tshirt drive on Slack as well as other activities and events.

    The number of regular PAX for this AO has grown over the summer. Really great to see!

  • Visitors Welcomed

    The HBR PAX welcomed a bevy of guests this morning for a limited turn of our expansive Tuesday AO.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march – burpee in each parking spot across the parking lost (appx 18) with 20 WWII sit-ups and 20 APDs, rinse and repeat back to the start
    • 1 minute wall sit
    • Mosey to the baseball field for an arch loader
      • 1st to 2nd base – alternate bear crawl, crab walk, duck walk and bunny hop
      • 2nd base – 20 side crunches each side
      • 2nd to 3rd base – Bernie
      • 3rd base – 20 HRM
      • Mosey back to 1st base
    • Mosey to the bottom of Heartbreak hill for a 3x check
      • Run up the hill
      • FM
      • H2H
    • 2 more hill runs to make a total of 5
    • Mosey to bleachers for 20 derkins and 20 crunches
    • Mosey to parking lot for COT with YHC taking us out

    Great to have a lot of visitors today, Rosie, Stump Jumper is back in town, and Globe Life visitors Glow and Fuzzy Navel.  Fuzzy Navel is a part-time bartender, so hence the moniker.  Welcome back Ronnie!

    Where was Handshake? Must have missed Horneydo.

    Great work from the PAX.  God is good all of the time!

    Attila

  • Fart sack Q

    Fart sack Q

    Damnit. I blame the alarm. Got out of bed thinking it seems a bit too late…it was. 540 am. Still had to show up. Fortunately, the five HIMS there already had good leaders ready to roll. According to Purple Rain, this is how it went down before I showed up:

    imperial walkers, LBCs, flutter kicks, merkins

    Walking lunges w/ kettlebell (KB) from curb to centerline of the parking lot, 50 calf raises w/ KB

    Walking lunges w/ KB back to curb, 40 calf raises w/ KB

    Walking lunges w/ KB back to centerline of parking lot, 30 calf raises w/ KB

    Repeat until 10 calf raises

    Mosey around the parking lot

    20 one leg deadlifts per leg (40 total) followed by 20 KB swings (repeat this 3x)

    Mosey around the parking lotQ handed off to me.

    • Farmers carry down the parking lot and back several times.
    • OH press hold. Walk lot several times.
    • KB lat raise
    • KB push press
    • KB shoulder press
    • KB Pullover (on six)
    • KB chest press (4 second count up and down)
    • Diamond merkins
    • Werkins
    • Plank with Kb pull through

    Time

    Numbers/Names

    Announcement: SoJ happy hour Friday.

    Prayers: Pray for friend of Pax dealing with some addiction issues.

    YHC took us out.

    Setting two alarms tmw.

  • Dawn at the Roxbury

    13 SOJ bootcamp studs and 2 broga-loving tuckahoe strollers denied the fartsack any victory and instead embraced the cool gloom of NoToll. Here’s the dragon the bootcampers slayed:

    The THANG: 

    WARMERAMA: 

    • Mosey to the park entrance then back to the basketball courts and circle up
    • Welcome & Disclaimer
    • SSH’s, DQ’s, U.Soldiers, ImpSqW’s

    PEARLS ON A STRING:

    • PAX run as a group to circumnavigate the AO clockwise, stopping every 30-50 yards for variable COP’s:
    • Toll Bridge – x20 Dips OYO
    • Posts – x10 Pole Smokers IC
    • Field 1, Corner 1 –  x20 Ball Dippers, 2-ct, OYO
    • BEAR CRAWL to the Corner 2
    • Corner 2 – Tempo Mericans x10 IC
    • SPRINT to corner 3
    • Corner 3 – WWII x10 IC
    • Mosey to Field 2
    • Corner 1 – Sumo Squats x10 IC
    • BERNIE to Corner 2
    • Corner 2 – CDD’s x20 IC
    • KARAOKE to Corner 3
    • Corner 3 – Crab Cakes x10 IC
    • KARAOKE (other way) to Field 3
    • Corner 1 – Rosalita Dips x20 IC
    • LOW SHUFFLE to Corner 2
    • Groiners x10 IC
    • Mosey into the Parking Lot
    • Corner 1 – Monkey Humpers x20 IC
    • MARIO SKIPS to Corner 2
    • Corner 2 – ???
    • BERNIE to Corner 3
    • Corner 3 – ??? PHEW! …that’s a lotta rando made-up-on-the-fly exercises to remember…

    CHAIN GANG:

    • Mosey to the tennis courts
    • PAX line up on the chainlink fence
    • Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank – x10 OYO
    • Run a lap
    • Chain Smokers x10 IC
    • Run a lap
    • People’s Chain – Hoedowns x10 IC
    • Run a lap
    • Balls to the Chain – Hip Slappers x10 IC

    BURPEE PLAY DATE:

    • Mosey back to the start, stopping for x20 Dips at the Toll Bridge en route
    • Form up at the playground entrance
    • PAX completes burpees 10–>1 running the playground loop between sets

    BTTVSF for COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • NTB took the PAX out in Prayer
    • COLD BREW COFFEERAMA

    NMS:  The gloom is BACK baby, and some really nice cool weather as well! Great group of PAX this morning hitting it hard to win the day. Apologies to the meditating shavasna gurus for YHC’s jamming tunes upon AO arrival. Sounds akin to Machismo’s efforts with the M. Yikes! Enjoyed the coffeerama tailgating with some of you guys. Thanks for permitting me the honor to lead today fellas! Yours, DTH

    Announcements (SEE SLACK!)

    • This Friday Happy Hour at Diamond Billiards after work
    • !!! NTB’s VQ !!! NEXT TUE AT NOTOLL
    • Homegrown Half Marathon 8/19
    • Pickleball Tourney 8/26

    Prayer Requests:

    • PSA from Upchuck – go get your screening colonoscopy – it’s never too early, and you may even enjoy it…

  • Down Range Burpee Beatdown

    YHC joined another down range pax from OH and 12 Grand Strand regulars for a pre birthday beatdown down in Surfside Beach, SC

    This how it went down

    Manziel began with the disclaimer then went into the COP which was a little different with SSH and stretches

    We then mosey across the pond to the road

    THANG

    Pain Train – While running up and down about a 4 block stretch, we stop at a cone completed a burpee, mosey back to the start for a squat then mosey back to cone 1 then to cone 2 for 2 burpees. Rinse and repeat up to cone 5 getting in 55 total burpees

    Mosey over to the beach. Since Manziel was still 57 we completed two more burpees

    7’s – Bonnie Blairs and squat jumps

    Mosey back to the SF

    3 MOM – Thunderstruck – Complete a Merkin every time you hear “Thunder” in the song

    Numberrama, Namerama, Announcements, Manziel took us out

    MOLESKIN

    YHC always enjoy come back to Surfside and the AO “The Oyster”. This AO as come along away from first posting here in 2020. That year YHC posted on a Wednesday to an empty AO. Glad to see they have a solid group regulars

    Got to know Ricky Bobby from Columbus, OH. He mentioned that all Buckeyes come to SC to vacation since its the “closest” beach for them not at a lake.

    Manziel was celebrating his 58 birthday on Tuesday. Much repeat to this Q. During the COT, he shared a recent article he read mentioned that the average life span for men is around 78 years. That for him would mean he has 20 summers life on this earth and the fact he would be during something special everyone of those 20 years.

    The challenge was given is what are we doing with your time on left this earth?

    SPIT ON THAT

  • Temple of the Dog

    Seventeen dog lovers plus six unexpected human lovers huddled in the waning darkness for this week’s Spider Run/Walk. Directions were repeated a few times before launching promptly on time.

    The Route

    Numbers, names, announcements, YHC took us out.

    Announcements

    • According to Shakedown (via southern Seattle), we do things differently in RVA
    • Prayers for Kubota’s family

    Moleskin

    YHC posted he was going to be walking yesterday but didn’t realize there was going to be so much company. 6 walkers (if my count is correct), 11 runners, 6 perros. Conversation amongst the walkers consisted of vacation recaps, the proliferation of 2 week vacationers, hr sensitive topics, and of course baseball. We made it back a little late, only because we were having so much fun.

    Kudos to the runners today, some of whom were almost thwarted by an apparent theft of the Pepper Ave sign. Probably those crazy St. Chris kids who think a missing sign is going to prevent them from going back to school. Glad (most) everyone enjoyed the route and made it back on time.

    Enjoy the day fellas. It promises to be a great one.

    Splinter out.