Category: Richmond, VA

  • Light Breathwork

    It started with 10 but during the warmarama we picked up an FNG and then soon after, El Chapin.

    Mosey to the back lot for some SSHs, DQs, helicopters, mirkins, LBCs, copperhead squats, among other things.

    4 corners lady of the night with 10 WW2s, 20 mirkins, 30 jump squats, 40 monkey humpers.

    Top the stairs triple check with wall sits, dips, timer runs down the stairs then back up the other side.

    Some light hill work with slope style 11s. 10 squats up top, 1 hand-release mirkin at the bottom.

    A little over halfway in and we were all smoked by the humidity, so we took a seat in the bleachers for some breath work / body awareness practice. Box breathing with 5 count, then soreness awareness while breathing. A good way to recuperate before the mosey continued.

    Mosey to the back of the ballfields then all the way around to the front basketball court. Circled back for the stragglers then arm raises in cadence all the way to the court.

    Increasing rep suicides with ball dippers, mirkins, American hammers, and flutter kicks. Light stretching at the end.

    Circled up. Welcome ‘Risky Business’ and so great to see El Chapin back out after his world travels.

  • The Crucible Is Trending

    A 300% increase in attendance at The Crucible emerged despite 87% humidity. According to the guy who mistook the bluetop for a parking lot, the following ensued:

    COP: SSH, IW, Birddogs, Suzanne Somers, Merkins IC

    Mosey to the football field for a Beast with LBCs, CDDs, Lt Dans, WW IIs, Jump Squats, and Burpees.

    Mosey back to the car to pick up coupons and Triple Check: Bench Press, Triceps (PAX choice), and run to the picnic table, get to the top and get back down (PAX choice for table-scaling method).

    Mosey to the hill, Bernie Sanders up the hill, mosey back to the cars. Romanian Dead Lifts OYO, then Helicopters and Arm Circles IC.

    COT

    Coffeteria at Cafe Zata

    Announcements: The Bridge is next week. See Slack for details on a possible clown car.

    NMS: It was great to introduce Upchuck and Bedpan. Upchuck reported that the weather was almost Clinic-worthy. The PAX weren’t sure whether to be grateful for the cloud cover. YHC is always grateful to be working out with the PAX.

  • Ultimate

    18 Ultimate Frisbee Fanatics

    TEAM 1
    Wedding Singer – Always there
    Hitchhiker – No Short Passes
    Boberry – White men Can’t Jump
    Bootleg – We have Rules guys
    Bleeder – Don’t poke the bear
    Bone Thugs – Hands
    Nancy Lopez – D2 partial Scholarship
    McRib – MVP
    Oyster – Smack Talk


    TEAM 2
    Machismo – Rub some dirt on it
    Fergie – Sneaky Assassin
    Bacon Bits – I can do the splits
    Handshake – Cherry Picker
    Deuce – QB
    Senior Frogs – Dive bar
    Heist – Can’t shake Oyster
    Wilson – Plays for the other team
    Belay (FNG) – Who are these guys

    Next chance at Ultimate Frisbee is at No Toll on Tuesday.

  • Playing the Hits

    Fourteen noble warriors skipped ultimate and assembled at Gridiron for a ground and pound beatdown.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Laps of luxury – 3 rounds
      • 10 burpees at each side of the 50 yard line
      • Move to the end zone for 15 arm exercises
        • HRM
        • Wide grip merkins
        • Chuck Norris
      • Move across the end zone
        • Bear crawl
        • Crab walk
        • Lunge walk
      • Do 15 reps of an ab exercise at the other corner of the zone
        • WWII sit-ups
        • Side lunges – each side
        • FM
      • Same thing on other side of field until all the way around the field
    • 20 reps of PLT – 3x
    • Jack Webb – up to 11 merkins, 44 air presses
    • 3x check
      • Wall sit
      • Reverse crunch
      • Run parking lot loop
    • Mary and stretching
    • COT with YHC taking us out

    Great work from the PAX today.  Tons of mumble chatter and good fellowship.  This is quick and to the point as I need to run

    Prayers up for Mr. Rogers son Lincoln.

    God is good all of the time!

    Attila

  • Triple Respect

    4 DaVillians and 1 summer tourist posted today. Triple Respect to Pig Skin for making the trek up to northern most AO in F3RVA.

    • COP
    • Under the overhead in front of office. Starting at first beam do 1 merkin + 4 plank jacks. Then step to next beam do 2 merkins + 8 planks jacks. Rinse and repeat all the way to 9 beams.
    • Catch me if you can modified. PAX lunge walk in single file line around the big parking lot, last man runs around the parking lot stopping at every corner to do a burpee.
    • Dora – 100 x squats, 200 x crunchy frogs, 300 mountain climbers
    • Few minutes of stretching
    • Numbers, names, Pig Skin took us out.

  • Splinter Says It’s Too Hot to Be Outside

    One man showed up for this week’s version of The Clinic. Temperatures were 70 and sunny. According to Splinter, the following might have happened:

    Run north to Broward. Announce self in The Gloom with a hearty “Good morning” to the guy setting up for the paid exercise class. Chuckle silently as he responds with, “Oh, shit. You scared the crap out of me!”

    Touch Broward Blvd. Reverso. 5 miles.

    Number, name, and YHC took himself out.

    NMS: YHC thought briefly that there might be a Clinic FNG this week. But, Splinter decided that an hour drive each way to experience the frying pan temperatures and sauna-level humidity was a crazy idea. No argument. The Clinic is not for tourists, convention goers, or travelers. Or, put another way, The Clinic in July is a Beast. Heat Index was 92 at 4:52 a.m., likely cooling off to 91 by game time at 5:00 a.m. And, no, it’s not a dry heat.

  • The Clinic Meets When I Say It Meets

    One met to run. Temperatures were 70 and sunny. According to the time card on YHC’s office building, the following likely happened.

    Out. Back. Roughly 5 miles.

    NMS: Chatted with Omar for about 20 minutes. At some point, YHC is going to bring coffee. Prayers requested for people going through things. The names were changed to protect the innocent.

  • Quiet Day at Currahee

    No one at Godwin HS, few runners out but Currahee was in force with 5 PAX looking for a route that does not get them lost in the rainy gloom.

    Route today was : Old Prescott, Right on Glen Eagles, across the apartments and gas station to Old Pump, then Right on Three Chopt for 5mi or Right through the Short Pump Park for 5.5mi, then Right on JRP and return to the flag.

    Doozy took us out. Prayers for his neighbor work has recently developed impactful cancer. Prayers for the PAX for healing and travel for the next few weeks.

    Coffeeteria at Dunkin where Hutton was excluded from cool Garmin feature demo and discussion, but like a proper Tucka-Hoe-weegan, then he jumped off the top rope with: “My watch was designed in Cupertino by Apple”

    Get some.

  • Lucky Loop

    Seven turned out on a humid summer morning to play with kettle bells. After a quick warm-up we did the cumulative Lucky Loop. First loop was 15 Lawnmower Pulls (each hand), 15 Curls, 15 Sit-and-Presses and 15 Squats. On the second loop we added 15 Upright Rows, 15 Halos, 15 American Hammers, and 15 Swings. On the third loop we had time only to add 15 Overhead Pulls and that was it. By the time we came back to the Flag the time was over. We missed few regulars and their jokes.

  • Brunch club is still alive

    After many days of just me running along, the participation tripled! Three came before Gridiron to do a little pre-run. Gypsy requested 3 miles, so this is what we did. A very nice 3-mile route. There was a little debate about Homer speed. He is usually starts slow, so will he be slow all 3-miles, or will he go faster by the end. It turns out that he does go faster at the end no matter how short the distance is. That settled out debate.