YHC rose early this morning to limber up before the long awaited DoozyQ at No Toll. Broga winky was running strong when a Brogi rookie arrived thru the darkness to his 1st taste of the fine art of Broga. Mr. Roper pulled out his washcloth and joined YHC in a variety of stretches with emphasis on the shoulders, glutes, hammys and back. Pigeon was a crowd favorite as well as Shavasana. Enjoy the day and look forward to Mr. Roper becoming a broga regular in the upcoming weeks.
Category: Richmond, VA
-
Autumn in August
Six strong posted for a different kind of HBR workout in the comfortable 65 degree gloom this morning. Here is what went down:
Mosey to the front of the Middle School for:
Dead Man Hang, Reach for the Stars, SSH’s, DQ’s, Imperial Walkers, Jazzercizes, Flutter Kicks, Suzanne Somers Right, Scorpion Kicks, Suzanne Somers Left, LBC’s, Merkins
Mosey to the entrance of the Elementary School and begin a Travelling Lindsey into the Farmington neighborhood. Carolina Dry Docks and Two-Count Flutter Kicks.
At the divided highway with the canal in the middle, perform Travelling 11’s. WW2’s and Lt. Dan’s/Squats.
Work our way back to the AO and head over to Heartbreak Hill. Perform 7’s running up and down in between sets. Merkins and Burpees.
Partner up for 2×20 sets each of PLT’s
Partner up for 10 Boo-Yah Merkins
Mosey back to the Shovel Flag for some Pigeon Pose and Shavasana.
Time!
Numbers, Names, Announcements and YHC took us out!
NMS:
Nice morning for a walk/mosey/run-a-bout! YHC decided to head off campus and change things up a bit instead of the usual Jerkin Gym, Pull-Ups and Donkey Kicks that are popular at HBR. Bro-Code travelling exercises are some of YHC’s favorite things to lead. Everyone put in hard work this morning and everyone will be better for it.
Thanks for putting up with YHC this morning, men, and SYITG!
Kubota
-
August….has begun
First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).
A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.
The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)
The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list
–100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).
Mosey back to the flag, a little deadman hang, open the lungs and time
Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done
A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time
-
How do you do this again???
We had 11 of Richmond’s strongest and fittest men on the battlefield this A.M. at No Toll. According to the two tennis players we tried to EH here is how it went.
Mosey to the bridge to pay our toll 15 dips and 15 incline merkins
Mosey to the tennis courts for COP
DQ’s, Dead Man Hangs, 1 Burpee, Helicopters, Imperial Walkers, 2 Burpees, SSH, 3 Burpees, LBC’s, 4 Burpees, American Hammers, Schrunchy Frogs, 10 Burpees
To the corner for a Bro Code 4 Corners, 10 Merkins, 15 WWII’s, 20 Squats, 25 Ball Dippers
Mosey to the soccer field to find the frisbees set up in a clock like pattern and a bucket in the middle of the field. Everyone starts at a different spot on the clock run from the bucket to a frisbee, written on the frisbee is an exercise do 15 of said exercise run back to the bucket do 5 burpees repeto until you’ve hit all numbers on the clock.
Mosey back to the tennis court for some Man Killers (per Last Calls request)
Mosey to the Basketball court for ab Mary, ran out of time everyone does 10 Heals to Heaven
Numbers / Names Machismo took us out
NMS:
It’s been a minute sense YHC has had a Q so while thinking through a plan last night, YHC was hoping to remember how to Q. Almost forgot how to count Man Killers but made an adjustment on the fly and all seemed to work out well. It didn’t take long (on the 9 count) until NTB figured out why everyone loves Man Killers. Just think, you don’t have to do anymore Burpees for the rest of the day
-
Daville in the gloom
Six studs enjoyed the cooler 70 and sunny weather for a old school beatdown. This is what went down, more or less.
Mosey to COP, disclaimer. All IC. 20x SSH, 10x DQ, 10x merican, 10x Ukrainian soldiers, 15x arm circles each way, 10x helicopter, 10x merican, 10x WW2, 10x rosalita, 10x hello dolly, 10x heels to heaven, 10x flutter kicks, plank, dolphin, down dog, warrior, pigeon. 15 min elapsed.
Mosey to gaze at tires and try to check for snakes. one useable for PAX and 6 pax. New Plan. Mosey to jerkin bars 8reps x3sets .
Mosey around back side 20x dips + 10x decline merican. Repeat. Repeat again.
Attempt at orangutans (admitting its not for everyone, this bar had metal loops just big enough to break grip). Mosey to pull up bars. Find pullup max and then do 1 less and then 2 less. Everyone else does squats.
Ranger PT. 3x 10 Plank assisted decline merican. 2x 10 Resisted overhead presses.
5 dips at each table bench on the way back to the flag… roughly 21 benches.
APD and flutter kicks to finish us off.
Corned Beef took us out. Prayers for one of Opus’ students starting chemo this week.
NMS – always enjoy DaVille. Thanks everyone for coming out. With sunrise after 6 now, definitely feel like we are back to the gloom.
Get Some!
-
To Twin Team or Not to TT
7 runners, 3 walkers, and a canine pal arrived at Starbucks to greet the gloom. Storms cooled things off but also left some destruction and damage across Salisbury in their wake. The runners’ 9+mile route was past Draper’s, past DK’s, to the top of Twin Team, descent/climb optional, back past the coldest water fountain in SOJ and back to the start. Sunday slowday rules had to be reiterated to Rosetta and Annie trying to set a brisk pace. Great to have Rosetta and Hardywood back out, 2 guys who can step in and hit 9+ miles whenever they want. Walkers may or may not have done any walking outside of the Starbucks parking lot.
Couldn’t/wouldn’t have done this solo. prep for the Homegrown Half in full effect. Thanks for showing up and putting in the work gentlemen, it made those miles so much easier.
August 19 at Robious Landing Park, pick a half marathon or 10k option and come join in the fun. See Draper’s slack post for more info
-
NBA Senior League
Eight PAX who probably shouldn’t be playing basketball (except maybe Splinter) hit the court this morning in a rather comfortable temperature. According to the early morning Kanawha swimmers who were wondering why 8 grown men were playing basketball at 0550, this is what went down.
After admiring the freshly paved asphalt hill and lower playground area of TES, mosey to the front of the school for:
Dead Man Hang, Reach for the Sky, DQ’s, Helicopters, Jazzercizes, There was some chatter about backs needing to be loosened up, so, down on the ground for Scorpion Kicks.
With backs now loosened up, mosey toward Kanawha Rec. Assoc. with a travelling Lindsey (Carolina Dry Docks and Two-Count Flutter Kicks)
After reaching the KRA parking lot, line up on one side for Curb Crawls 1-5 Merkins on the ends with Bear Crawls in between. Switch up with 4-1 Jump Squats on the ends with Lunges in between.
Mosey to the bottom of the parking lot and collect a strategically placed basketball and head into the Kanawha field to the hoops court. Next exercise is removing the soccer goals, trash cans and saw horses from the court. This was strenuous.
Time for a quick game of 4 on 4! Captains are the youngest (Faceplant) and oldest (Pigskin, duh!) PAX members who were there.
Faceplant, Wedding Singer, Kubota and Senor Frog versus Pigskin, Splinter, Pucker and Tater
Splinter dominated early, YHC hit an early three, Singer made a basket or two, Splinter comes down from 10 feet up to land wrong on his left ankle, Time was called, play resumed, Tater made a shot or two, Faceplant ran a good point and passed a lot, Pucker is a defensive stud, Senor Frog intercepts passes, Splinter comes back into the game, YHC tries to break Splinter’s ankles with his dribbling skills, YHC loses ball out of bounds, Splinter yells “How do you like that defense!, Pigskin is playing basketball at age 70, enough said!
Mosey back towards the shovel flag with another travelling Lindsey (LBC’s and Squats)
Two minute elbow plank at the flag to wrap things up!
Numbers, Names, Announcements and YHC took us out!
NMS:
This was a workout that YHC ran back from last August for his birthday, but working out on KRA’s field was replaced with some hoops. Everything else was somewhat similar, except Splinter hurting his ankle. Heal up! The lap swimmers at KRA had some entertainment to keep them distracted from actually swimming laps (who would want to swim laps at 0530 in the morning, besides Fudd??)
It’s always fun to try to be a kid again and play the types of games we incorporate into our workouts, like basketball, pickleball, ultimate, etc., but we also need to realize that we are not still kids and to listen to our bodies. While this morning was fun, we probably shouldn’t have done it. Let me back up, YHC probably shouldn’t have Q’d it.
Anyway, we got a workout in and we missed some of the Hoedown regulars who were fartsacking 🙂
YHC with the Q at HBR tomorrow. Come join the fun! No Basketball 🙂
Way to work this morning, men, and SYITG!
Kubota
-
Pickled Bodos
6 pickleball champions ready to get in some bangers and dinks.
Welcome Tobit and Snuff. Tobit has a few years of tennis under his belt and picked up the game really quick, Rules… what rules. Snuff said he played once many years ago. We’re not buying it; he’s played a game or 2 recently. BoBerry with 2 brand new shiny paddles. Bleeder still owns the courts. Bodo’s left it all on the court, blood sweat and possibly a few tears.
Pickleball Monday’s – Only 3 more Monday’s until the Tournament. Let’s Go!!!!
Oyster
-
Ring of Mary?
16 Beasts came out this morning to start the week of right!
Warmup COP- SSH, Helicopter, Don Quixote, Cherry Pickers, Merkin, LBC
Jog around neighborhood ( Q trying to burn off some VQ adrenaline )with stops at each cul-de-sac for exercise ( merkin, squat, mountain climbers, up / down walk the curb, plank jacks
Then over to the hill for some mailbox work up and down the hill to each mailbox with increasing exercise at each (burpees, jump squat, dry docks, lunge, shoulder tap, monkey humpers)
indigenous back up the hill with last man doing merkins before leading the line. From the top of the hill we headed to the courts
4 corners- 25 WWI, 50 mountain climbers, 75 squats, 100 SSH …
Triple check – WWII, Diamond pushups and timer
a coupe minutes left for Swoop to create Ring of Mary ….after some mumble chatter we finished with MARY
SWOOP took us out in prayer.
Grateful to all who came out this morning for my VQ and grateful for this group! Make it a great day today!!
-
Famous Recipe for Breaking Bread
YHC enlisted the services of Lee’s Famous Recipe Chicken to provide some comfort food for the good folks at Daily Planet on this hot July afternoon. A meal of classic fried chicken, green beans, mashed potatoes, buttered corn, cookies from Publix and a couple jugs of fresh brewed tea were dropped off with a smile and received with warm appreciation. It feels good to share.