Category: Richmond, VA

  • RnR: Watering Hole Edition

    16 strong for a hot and humid edition of Rock N Roll. Two FNG’s joined the squad! The following is a brief summary for your viewing pleasure.

    to the Basketball Courts for Warmarama:
    Monkey Love Makers, Australian Snow Angels, Suzanne Somers, Ukranian Soldiers, Hand Release Merkins, Mummy Kicks, West Virginia Prom Dates AND Bernie Sanders, High Knees, Butt Kicks, Karaoke, Appalachian Lunge Walk across the court

    Over to the road for Exercise One:

    Indigenous People’s Crab Walk. Man in the back does 2 burpees then runs to the front. Definitely a crowd favorite.

    Arm Circles and Raise the Roofs (House Parties) in route to the back parking lot.

    Exercise Two: Six Corners (Extended Version)
    Corner 1: 10 Burpees
    2: 20 Merkins
    3: 30 WWII sit ups
    4: 40 Freddie Mercuries
    5: 50 jump squats
    6: 60 Mountain Climbers

    Short Break at the Watering Hole, then mosey to the baseball field

    Exercise Three: Man Harmers. 10 SSH’s, Forward Straddle Hops across the outfield, 20 SSH’s, Forward Straddle Hops. Repeat pattern up to 80 SSH’s.

    Exercise Four: Team Run VS. Team Abs
    Round 1: WWII Sit ups, Bernie Sanders to the fence, run back. Teams switch
    Round 2: Side Shuffles, Heals to Heaven
    Round 3: Bear Crawl, LBC’s

    Back to the flag for 2 minutes of Burpees. Thanks to Purple Rain for the suggestion! Finished up with some Dead Man Hang.

    Numbers, Naming Ceremony, Announcements, Prayer Requests

    YHC took us out.

    Final Thoughts: We had a great crowd today and EVERYBODY put in some work! It was an honor to welcome Tony Twist and Kimura into the group. They both had strong debuts – Keep posting! Although it was hot, I felt great after Mudslide’s WOGA program. Appreciate the opportunity to lead.

    SYITG

  • F2?

    Despite the confusion of this not being an Ultimate Frisbee day…18 of us still had a good workout.

    Stretching, a little warm up, welcoming 2 F3 members from PA, and then we began with a dozen burpees in parking lot and a mosey to soccer field to begin Arms/Abs/Arms/Arms/Abs/Arms:

    Arms- 10 yards, then 5 Hand Release Merkins (5x). Abs- 5 rounds of 20 sets of WWIs, WWIIs, Heals to Heaven, Crunchy Frogs and Ukrainian Hammers. Arms- 10 yards, then 5 Merkins (5x). Arms- 10 yards, then 2 Merkins (5x). Abs- 5 rounds of 20 sets of Flutters, Freddy Mercury, Mercury Freddy, Knee Ups, Ukrainian Hammers. Arms- Bear Crawl 50 yards with 2 Merkins every 10 yards.

    Legs with a Dora of 100 Squats, 200 Heal Raises, and 300 Leg Curls

    More Arms– 20 Dips and 5 Pull ups for 3 rounds, followed by a mosey and 10 Jerkins (2x) and 20 Dips

    Forgot the prayer, but did remember all 18 names. Plus, we did have a little celebration at the end.

  • Pickle ball fever

    4 men posted to DaPile for some pickle ball boot camp hybrid workout.

    • COP
    • Pickle Ball + 4 corners
      • 2 players play pickle ball until the other 2 go around the tennis court doing 4 corners (multiple exercises)
    • Mosey back to flag for some stretching
    • Numbers, names, Opus took us out
    • Always great 2nd F at the Local Cup

  • Morning Woga

    Idea recently came to me….since I do mobility and other things to help my body get ready for the grind of a Q, why not start a little something on Saturday to help those get ready, stretch and be a little more mobile. A total of 5 came out to the inaugural one. I like to play a little music so 2 classic Pink Floyd song “Time” and “A Great Gig in the Sky” played as we loosened up. A little side bending, dead man hangs, up and down dogs, cat and cow and other stretches/poses were presented.

    Are you going to get really loose first time out(NO). The idea it may hurt in areas, feel good in others but over time, that’s where it matters. The body moves better, feels better plus with everything we do in a Q(plays a part). Each day, each week gets better little by little

    Be careful today(luckily tomorrow it cools down). Drink that water and have a good one

  • This Heat is Hard on the Liver

    Run, walk, hobble…it did not matter. 7 gentlemen made the best of a morning that was deemed “hot”. As to how hot it was – relative to how hot it could be or has been – was open to debate – including which internal organs were the most vulnerable in high temperatures.

    Saab abides

    Route:

    Below is the 5M route:  Everyone begins by taking the left onto Locke Lane off Grove….

    4Ms:  when you reach the top of Paxton and cross over to Tuckahoe, take a right on Grove and head back to Mary

    6Ms:  Same route as 5s but take a +1 lap around Hillcrest.

    https://onthegomap.com/s/h5slamld

  • The Ultimate

    10 Bootcamp Warriors hoping for a trip to Burpee Lake received a game of Ultimate Frisbee instead.

    Warmarama: Deadman Hang, Helicopters, DQ, Imperial Walkers, Arm Circles, Merkins, LBC, Flutter Kicks, WWII, Scorpion Kicks, Alabama Prom Dates.
    Mosey to the field.

    Team1:
    HandShake: Forced to play all positions
    Fergie: Sneaky Assassin
    Senior Frogs: Sticky Fingers McGee
    Shaw-Shank: No one is getting through me
    EF Hutton: Ready Set Hike

    Team2:
    Nancy Lopez: Scholarship pending
    Posh: Shake and Bake Baby
    BoBerry: Slip and Slide
    HoneyMoon: Y’ll look thirsty
    Oyster: Blow whistle, mercy call, everyone gets a trophy.

    Great game today boys… Great 2nd F at Libby Market. 1 more chance at Ultimate Frisbee at GridIron, Aug 5th.

    PickleBall – Monday’s at Forest Hill every Monday in August. PickleBall Tournament Saturday 8/26.
    See Slack for Upcoming – 1/2 Marathon and 10k

    YHC took us out. Continue prayers for Fergie’s brother.

    Oyster

  • Joey Chestnut Has No Comment

    Two PAX emerged to beat the heat with a run across the river and back.


    The route: north on 10th a few blocks to Truist, left to Belle Isle Park, note the wasp nest under the bridge to the 21st St tower, cross the bridge to Belle Isle, up Gabriel’s Highland Path and back down, across the hanging bridge, greet Flintstone at the Belle Isle parking lot, back across T Pott to 10th Street, right on Hull, left on 13th, and back to Blackwell at 0830.

    Cafe Zata for breakfast. Enjoy the weekend!

  • Paula Economica

    Seven studs braved the gloomy early morning heat (82F) for a little Bro Code – sorta. Two ran faster, Two ran slower, one walked a Lulu, two walked each other. Few others out.

    Brocode route today. Hutton took us out.

    NMS – all too busy for coffeeteria. Great to see Whitesnake back out. TIL Economics in Latin era originally only covered the home business, loosely what we would call micro today.

    Get Some!

  • New Route, Same Humidity

    YHC and 3 respected Pax members ran or rucked for about 4.5 miles through a soupy Mechanicsville morning. The runners ran across 301 and explored a couple new neighborhoods. They were nice, minus one off-leash dog. Opus took us out with prayers for a student at his school with cancer.

  • Never Been Over Here Before. Oh, That’s Why.

    Five guys posted to Pearson’s Corner to end the week right. The crow/vulture/mini-falcon swirling around the PAX reported the following:

    Mosey to the sign in front of the school for a COP: SSH, IW, Birddogs. This ground is bone dry – whither the humidity? PAX were grateful to mosey to the field with grass uncut since May.

    COP 2: Merkins (with grass in the face), Suzanne Somers, Copperhead Squats, Helicopters.

    Mosey to the parking lot for Tracers, except with Bear Crawl, Crawl Bear, and Side Crawl. Reverse Crunches and Arm Circles IC. Reverso on the Tracers. Hello Dolly and Moroccan Dance Party IC.

    Mosey to the soccer field for a Lindsay: Squats and Freddie Mercurys with a 10-pace Crab Walk in between each set. Now this is reasonable grass.

    Mosey to the baseball field for Four Corners: 10 Merkins, 20 Jump Squats, 30 American Hammers, 40 Mountain Climbers. Rinse and Repeat.

    Mosey to the swings for three sets of 10 Swing Jerkins and Al Gore. Mosey back to the VSF for 1 Burpee.

    Announcements: Homegrown half and 10k, August 19th. Pickleball tournament, August 26th.

    NMS: Opus and Bulkhead had competing UVa/VT gear. Pavarotti was singing about his tomato pie. BooBoo, Opus, and YHC pondered whether it is more trouble to take the family out to eat on vacation or just stay home and cook.

    Thanks to DaVille for the hospitality this week. YHC will be back!