Category: Richmond, VA

  • Q Confusion

    Over the course of two days and two messaging platforms there were many mixed signals from YHC to Doozy about ownership of the NoToll Q and the potential for a fartsack disguised as a sick child at home. YHC was glad to join the NoToll brethren, but at 05:29 this morning it seemed as though solving the war in Gaza had a clearer solution than determining who would lead the nine at NoToll into the mornings’ gnarly, snowy conditions. At 05:30 all was resolved when YHC took the Q and ran with it to the parking lot for the following:

    WARMARAMA

    On the way to the parking lot, stop at the bridge to pay the toll. 20 incline merkins and 20 dips. Mosey on for IC SSHs, Helicopters, Arm Circles, Cherry Pickers, and the like.

    COP #1 – Parking Lot Squat

    We lined up at one end of the parking lot and performed one squat at the first white line before running to the curb island at the other end. Repeato that interval back and forth across the parking lot, each time stopping one stripe closer to the finish line and adding one squat to the total reps at that station. In the end, one parking lot was crossed and 190 squats were completed.

    COP #2 – Field of Trees

    Mosey from the parking lot to the pavilion.

    From the pavilion run across the field of your choosing and touch five trees, then head back to the pavilion for 50 LBCs. Repeato for the other two fields. 15 trees, 150 LBCs.

    That was a good bit of running… let’s do it again.

    Touch five new trees at each field and rack up 25 WWIIs between each run. 15 new trees, 45 WWIIs.

    COP #3 – License Plate Punisher

    Each of the PAX stands in front of their vehicle and adds up the numbers on their license plate to set the rep count for the movement of their choosing. Take turns going down the line hitting things like merkins, SSHs, starfish SSHs, mountain climbers, Freddie Mercuries, and of course burpees. Made it through 1.5 rounds before time was called.

    COT

    Numbers/Names/Announcements/Prayer Requests

    NMS: Not a lot of mumblechatter today due to all of the running around the AO. Perhaps Last Call should host a Broga Q so we can all sit around in a frozen circle and chat. Always an honor to lead.

  • The FIGO Variable

    6 West-Ender HIM’s donned their toboggans and answered the call to join DTH for a frosty beatdown on the Heartbreak tundra. Here’s how we showed Figo (2nd-ever post) a good time:

    The THANG:

    WARMERAMA: 

    • x1.5 Mosey laps around the parking lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – Nancy Kerrigans, Imperial Squat Walkers, DQ’s, Opus, etc

    COP #1: 

    • Mosey around the the bus loop covered area and every man pick a pole for Pole-smokers x30 IC
    • Followed by WWII’s and Oblique LBC’s IC

    COP #2:

    • Line up on the wall for WALL WORK
    • x20 Hoedown’s IC
    • x15 Hip Slappers IC
    • x10 Dirty Hookup (ea side)
    • Then mosey and sprint around the bus lanes

    COP #3:

    • INDIGENOUS POLE BEARS
    • PAX complete pole smokers while last PAX bear crawls to front and restarts pole smokers. Continue end to end.
    • Mosey around back of school and down to the track

    COP #4:

    • TRACK WORK
    • Mosey around the track stopping every quarter for variable exercises – Dips, Copperhead Squats, Incline Mericans, Monkey Humpers, Raise the Roof in People’s Chair (les by PIGSKIN), Lt Dan’s (led by MR ROGERS), more dips, and then a finale loop with just variable movements

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Been too long since I’ve rubbed elbows with the Heartbreak gang (last time was playing Ultimate!) but having a brother from church “FIGO” living in the Short Pump area seemed like a fantastic reason to introduce him to an AO closer to home. Appreciate you guys coming out on a frosty morning and giving this workout solid effort. Handshake commented it was much better than if YHC hadn’t been looking out for a newer brother. Maybe true… will just have to come back and supply the over-unders in the muddy snow you missed out on. SYITG, DTH

    Announcements (SEE SLACK!)

  • Postulate

    We had 2 runners and 4 ruckers this morning for our workout. We met at 5:30 today due to weather delays, and here is what went down:

    Ruckers walked a Giles loop and runners posted about 4 miles today. WE had great mumblechatter about the Wildcard football games, the Iowa Caucus and life in general. Some fun facts came out and YHC had high school memories of postulates as defined in geometry. For a refresher for some home-schooled folks a Postulate is a statement that is assumed true without proof. Like Corned Beef is a stud, Yardsale is an awesome skier, Bulkhead loved being a Marine!

    So, in Math (Geometry) there are 6 Postulates ( I knew 1,3, 4 and 6 had to look up the others)

    1. A line contains at least two points.
    2. A plane contains at least three noncollinear points.
    3. Through any two points, there is exactly one line.
    4. Through any three noncollinear points, there is exactly one plane.
    5. If two points lie in a plane, then the line joining them lies in that plane.
    6. If two planes intersect, then their intersection is a line.

    We never really came up with these 6 during our discussion as we were having too much fun with life’s application…Men are pigs, the wife is always right, and some more that you had to be there to appreciate!

    Numberama, Namerama

    Phonics took us out in Prayer

    Always great to get out with the PAX. Have a great day Gents! Cheers…CB!

  • It Sounded Like a Good Idea

    Thirteen on foot gathered for multiple purposes at today’s Spider Run. Most runners were fully aware of what was in store, and they still showed up. Some runners opted for rucking. Then there were walkers. If you chose the run portion, here’s what we did.

    The Route

    Slowsy as a group on the main road, crossing 1 bridge (sorry Upchuck), before convening on the far side of the intramural field. After a few trips across the turf at 60% and then 80%, instructions were given.

    Line drill intervals. Sprint across the turf to a predetermined position depending on your usual pace. Touch the turf then turn around and sprint back. 4 milers went across to the far side of the midfield soccer circle. 5 milers to the snow man. 6 milers the full length. We rested about 1:15 between intervals.

    Oh yeah, we did 12 of these.

    Slowsy back to the VSF a few minutes early so we could throw snowballs at the ruckers/walkers.

    Numbers, names, YHC took us out.

    Moleskin

    YHC truly appreciates those who knew what was in store and still posted. It was a wild hair idea that I figured I’d try on a day where the roads may be a bit slippery. Turns out the field was likely more slippy.

    Kudos to Bodos who made it maybe one interval before he started making snowballs. YHC is honestly shocked it took that long.

    For the record, he’s also a sandbagger of a sprinter.

    Enjoy the day fellas. My quads and hamstrings are toast!

    Splinter out.

  • No Snow Day

    3 men woke up this morning expecting to do some butterflies in the snow but unfortunately it was just another cold & wet gloomy morning instead!

    Warmarama: Mosey’d on to the far left parking lot to do some Don Quixodes, Side Straddle hops, helicopters…

    Started with 11’s in the parking lot1 with LBC’s & The Merkin. After Snaked the parking lot with a Bernie Sanders with a stretch afterwards.

    Mosey’d to the bench for a triple set of Dips, American Hammers while the other ran to the flag to do 5 burpees and back to relieve the pax.

    It can’t be a Posh Q in Bermuda triangle without doing The Bearmuda! So yeah it was tough. 3 markers 3Oyds apart in shape of a
    triangle. Pax performs one burpee at first
    marker and bear crawls to 2nd marker, 2
    burpees and bear crawl to 3rd marker, 3
    burpees and bear crawl back to 1st marker.
    Unfortunately we did not Rinse and Repeat x 3 as we should have …. Next time! 🙂

    To end it we did a ring of fire with our own choice of Merkin & Ab workout then State Farm finished us off with some fancy yoga moves!

    Numeruma: The brave 3 that lived super close to Bermuda & didn’t have to worry much about icy roads while ShawShank still on diaper duty!!! (Get it Diaper Duty!!!… Dad jokes!)

    1. * ↩︎

  • No rain. KB training. Get some.

    PAX: Hermey, Heist, Purple Rain, Cookie

    Warm-Up:

    • 2 rounds of farmer carry around the parking lot.

    Round 1:

    • 20x Kettlebell Swings
    • 15x Kettlebell Rows
    • 20x Kettlebell Squats
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 2:

    • 10x Kettlebell Single Leg Deadlifts
    • 20x Kettlebell Sumo Squats
    • 15x Kettlebell Curls
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 3: Led by Cookie

    • Close Knee Squat (Testicle Crushers) – 20x
    • Skull Crushers – 15x
    • Clean and Press – 10x each arm
    • Walk around the lot to the other side. Repeat. Return to the start.

    Cooldown:

    • Deadman Hang/Andy Dufresne Stretch

    Announcements:

    • Purple Rain’s 1-year Q anniversary this Saturday at Rock and Roll.

    Prayers:

    • Led by Hermey. Prayers for Cookie’s friend’s father, who is in the hospital with pneumonia.
    • A reminder to cherish our time with family, remove distractions, and focus on what truly matters in life.

  • Pink Fluffy Unicorns Dancing on Rainbows

    7 stallions braved the gloom. No snow in sight, temps were 70 and weather was sunny. According to the music tolerant neighborhood watch, this is how it went down.

    SSH x 25

    1 burpee

    DQ x 10

    2 burpee

    Michael Phelps x 10

    3 burpee

    Imperial Walkers x 20

    4 burpee

    (Invisible) Snow angles x 10

    5 burpees

    Merkins x10

    6 burpees

    Scorpion kicks x10

    7 burpees

    Triple check

    Timer is 20 merkins

    Copperhead squats

    LBCs

    Merkin Jacks

    Up to 5 and down

    Dora 

    To front door of clubhouse

    100 donkey kicks

    200 ball dippers

    300 squats

    Partner wheel barrow to dumpster and back 

    Captain Thor up to 5 and back down 

    1×4

    2×8

    3×12

    4×16

    5×20

    Merkin ring of fire 

    5 minutes of Mary

    numbers, names, announcements (growruck coming, as is frozen triangle, join in on the fun!), YHC took us out in a Circle Of Trust.

    NMM

    Great morning to get out and get after it. Nice to see Leche out after a bit of a hiatus. TCLAPS to Big Rig who was out early getting some extra credit miles before the main event. Title comes from a song on the playlist for my daughter that I forgot to take off….. other songs were wide ranging. Two comments from same PAX “Awesome track Boberry!” “This song is chemically castrating me”

  • Welcome Hydrant

    YHC pulled into an empty parking lot until a visitor (Hydrant) pulled in to the parking lot. Made some quick introductions and proceeded with the beatdown.

    COP

    SSH, Imp walkers, arm circles, helicopters etc

    THANG

    Mosey to basketball court for some 11s – merkins and WWIIs

    Dora – mosey to wall by gym: 100x donkey kicks, 200x squats, 300x mountain climbers

    4 corners – mosey to bus loop for 4 corners, 5x burpees at each corner

    Numbers, names, Hydrant took us out.

    Notes: Welcome to DaVille Hydrant, keep posting.

  • It’s snowing!

    But not during the workout. I grew up on the Mississippi Gulf Coast and so I still like seeing snow.

    Mosey to corner Parking lot and give standard disclaimer

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Mosey to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    Line up on sidewalk to the asphalt playground for 11s

    • Mike Tyson & V-Ups

    To the grass playground in back; Count off by 3s. Rotate Counter-Clockwise. (Apparently, some people are a bit confused about which direction is counter-clockwise.)

    • 10 Get-ups at the swings, (lay on you back and then stand up without using your hands)
    • 20 Hanging Knee-ups at pull-up bars,
    • 30 Dips at benches,

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps
    • 15 Donkey Kix

    On the patio in front of the wall for

    • 60 count 6-inch leg lift

    Time’s up!

    Announcements:

    Grow-Ruck: May 4 weekend. Check Slack

    1 year Q for Purple Rain at Rock N Roll:

  • The Incredible Hulk

    19 Strong and not so weak pax came out of their fart sacks to join us in this gloomy wet & cold but no so cold weather… Just like @State farm- Green as the hulk with a bad ass cold & under the weather so I had to take over the Q today.

    Started off with a quick warm up at the pickleball courts with some side straddle hops, Don Quixotes, Ukranian Soilders and the Merkin!

    At first I had the idea of separating the pax to two groups on opposite sides of the fence to do balls on the fence with a bear crawl under and meet at the other side of the fence but apparently it was quite a fumble so we mosey’d on to the 1st parking lot for some prostitutes that worked all 4 corners of the parking lot (10, 20, 30, 40/Merkins, LBC’s, Lunges, Squats)

    Snaked the parking lot lines with a Bernie Sanders, side step, run and at the end went to a quick stretch for some relief.

    We hit the wall with our balls and left them there counting to 10 then to a 10 count of shoulder taps (3X). Find a partner for a peoples chair as the other ran around to relieve their partner (3X).

    Mosey’d to the 2nd parking lot for my favorite 11’s (Merkin – American Hammers) it was so much fun we didnt want to leave so we stayed to do 5 burpees in one end, 10 WWII’s in the middle & Lunges at the other end (3X).

    Mosey’d a bit and made it to the basketball court in the final stretch with 5 minutes left for a ring of fire 10 of pax member choice.

    Annoucements

    • GrowRuck Training Event 47(May 3-5) CSUAP; check Slack for deets and to sign up!
    • Breaking Bread Sat 3/30 & Sun 3/31 are open for sign up (bring a meal for recovering patients at southside health center, contact Oyster for information.
    • Saturday Feb 10. Frozen Triangle CSAUP 6am to 9am- 3 runs between AO’s with 20 minute bootcamps at each. starts at Dogpile… choice of Running, Rucking or biking.