Category: Richmond, VA

  • SZN of GVN: Coffee Codewords

    Six of the area’s finest departed their vehicles as late as possible for the final week of First Watch in 2023. According to the the man with the broken down Subaru, this may or may not have happened. Quick mosey around the triangle park then back in front of the church for COP.

    COP

    • 20x SSHs
    • 10x HCs
    • 10x DQs
    • 10x IWs
    • 10x HRMs
    • 20x LBCs
    • 15x MCs

    The Thang

    Short mosey to the back porch to pick up the first round of gifts. Turn on the lights then listen to instructions. 4 stations. 20 SSH, 10 WWIIs, 20 Jump Squats, 10 burpees. Between each station run back to the porch for 10 merkins. We did this for ~23 minutes.

    Oh yeah, since we started the year with Leeroy Jenkins we ended with it as well. Everyone except Kubota and Handshake (again) participated.

    Grab the box of Macho Man glasses then head back around the church. Curb crawls to 3 and back. Upchuck offered glasses to the man on the bike but was politely declined.

    Mosey back to they parking lot for 2 rounds of triple check. LBCs, flutter kicks, and run to the light and back. One more opportunity for Leeroy but no one took the bait.

    Numbers (1.5 times through), names, YHC took us out.

    Distribute gifts, there were plenty for each to grab two, then off to coffeeteria.

    Moleskin

    At some point between laps 2 and 3 of the circuit YHC retorted an inappropriate response to Upchuck. Sincerest of apologies.

    YHC caught a little bit of grief for regifting Ukrop’s butterstar cookies. Given it’s after christmas, regifting seemed appropriate.

    Thanks for a great year at First Watch everyone!

    Splinter out.

  • WDog Soggy Dog

    Three grinches showed up on a rainy yet warm morning. Bodos put out the call to rally the troops and three showed. YHC had the Q for today and here is what went down. YHC was just expecting a partner but was pleasantly surprised when a third Grinch showed up to complete the party. To get out of the rain it was off to the stage for the remainder of the workout.

    Started off with 5 minutes of light stretching

    Once we were all stretched out it went down like this – two 15 minute workouts. First workout:

    • 3 minutes of high-low plank, every 15 seconds in a rotating fashion one person goes to low plank while all others are in high plank
    • 3 minutes of WW2s
    • 3 minutes total, first 30 seconds SSH, remaining time do burpees
    • 3 minutes of high knees
    • 3 minutes of bear crawl one way and crawl bear the other way

    Next 15 minutes, 1 minute round each for 15 rounds. rotating fashion of mountain climbers, air squats, and overhead presses.

    Then finish it up with some light stretching and mosey back to the flag.

    It was good to see some company on this rainy warm morning and reflect on the true meaning of Christmas. We all shared our high-low-buffalo of Christmas, and next year we three committed to embracing the Advent season more true to its form. Grinches out.

  • Darkness my old friend

    Details are lost in the holiday haze but last week 7 revelers braved the darkest day of the year for a solstice beatdown.

    Warmarama in the cold cold air – SSHs followed by a loop, Don Quixotes then another loop, plankjacks then another loop, and so on and so forth with 8ish loops around.

    Mosey to the road where we did a curb crawl with the last man hitting 5 hand release mirkins then going to the front. Lunge walk all way back. Run it back with a curb crawl on the opposite side.

    Mosey to the dark wall for a Pigskin special – wall sits, balls to the wall, 15 donkey kicks. 3 times through.

    Long mosey all the way down to the cul de sac, then back to the base of the hill. Bernie all the way up.

    Mary with mirkins and an ab exercise of choice.

    There may have been more action but we kept it moving with almost no breaks in between.

    COT – every day after the solstice brings more light.

  • Split decision

    3 runners with an earlier start and 2 bootcamps arrive at Atlee HS Saturday mornings

    runners heading for an out and back into Kings Charter to the end of the neighborhood for 7.25+ miles

    bootcamps did their thing

    we all headed to the Local cup afterwards for some 2nd F where we are joined by Bulkhead, Corned Beef, and Mudface

    SPIT ON THAT!!

  • Flo’s Bread & Butter

    5 Brothers assembled for another edition of the Florence At-Home Workout video turned F3 Q. They endured Florence’s endless lecture about form for the duration of this workout :

    F3 Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to workout station behind school

    4 Sets of AMRAP Pull Ups/Chin Ups

    Mosey back towards parking lot

    3 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

    Lunges for about 100 yards until you reach YHC’s truck

    Grab a cinder block or a 35 lb dumbbell for the following : 3 Sets of Bicep Curls AMRAP, 3 Sets of Thrusters AMRAP straight into 1 Set of Overhead Press AMRAP (If you’re waiting for a coupon then do LBC’s until one becomes available)

    Mosey to football field

    3 sprints without stopping from end zone to end zone

    5 more sprints from end zone to end zone with brief breaks in between

    Mosey to bench area

    2 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

    2 Sets of Merkins AMRAP

    Bear Crawl to the top of the hill then Mosey BTTF

    Take turns sharing the 35 lb dumbbells for 2 Sets of Behind the Back one armed wrist curls on each side

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Hardywood’s Hardest Mile this Saturday 12/30 at Rockwood Park starting at 6 am (1/4 mile Lunges, 1/4 mile Bear Crawl, 1/4 mile Broad Jump Burpees, 1/4 mile Run). The regular Rock N Roll Q will start at 7 am as usual led by DTH.

    -New Year’s Day Convergence most likely at No Toll (check Slack this week)

    -Grow Ruck May 3 – 5

    Prayers for Big Rig’s Mom who is still dealing with health challenges. Prayers for YHC’s interview tomorrow.

    NMMS : I could do this Q every day. I enjoy the full body workout with a mix of cardio and weights. Big Rig got in his usual extra credit pre-run. Broadway, Posh, Shaw-Shank and YHC enjoyed coffee at Starbucks after.

  • Just the Tip

    Five post xmas spider run stallwarts stared at each other for a bit before instructions were shared and off we went. One did his own thing whereas the others did the prescribed 5 mile route.

    The Route

    • By the lake, over the pavilion, right through the path
    • University to Ralston to River
    • River to Glenbrooke
    • Up Summit
    • Right on Glenbrooke to finish the loop
    • Back the way we came

    Numbers, names, YHC took us out

    Moleskin

    Not a lot of takers for runners this AM. YHC thought there may be a few more that wanted to burn off some xmas calories. Extra dose of hills this AM. Job well done to those who posted.

    Five milers had christmas storytime of yesteryear. Storytime was going great until YHCs story of shutting the door on a new puppy’s tail when YHC was 10 or 11. Luckily for the dog, just the tip was caught, requiring a half dozen stitches. Apparently Saab didn’t appreciate the story as his dinner almost resurfaced.

    Great to catch up with Boberry and to hear of the number of hams he basted and baked this year. Livin’ high on the hog!

    Have a great day gentlemen.

    Splinter out.

  • Die Hard is a Christmas movie

    Tater thought he could take it to a vote, but as Q, I both break the 4-4 tie and also get to declare whatever I want!

    It has been 35 years since that fateful Christmas Eve that resulted in the loss of innocent lives and severe damage to Nakatomi Plaza. We honored the courage of John McLane today by climbing Nakatomi.

    After some warmup, we ran up (and down) the hill ten times. Handshake led the grumbling.

    Almost a third of the way to the roof, we did another ten but added a merkin at the top, eventually doing ten merkins the last time.

    More grumbling. We got lucky and ran into an innocent bystander on the 20th floor. So we partnered up and did 10 combined. One ran while the partner did WWIIs (and switch).

    30 floors up we were getting too close to Hans Gruber and his crew. We had to hit the air ducts for two floors and so bear crawled up twice. We ran the last three floors and successful got to the 35th floor.

    We were not done as all the innocent partygoers were on the roof. We bear crawled one last time and then shot our machine guns up in the air to scare off the copters and get the partygoers to run back downstairs.

    We successfully saved the employees. Unfortunately the helicopters were not as lucky, but we did not like the FBI guys anyway.

    In celebration, we ran to the football field and did 2 rounds of ten burpees, run to the 50 and 25 squats.

    Everyone was very happy to have come to such a fun workout. But in case I missed a complaint or two and I have two comments:

    1. Now, you listen to me, jerk-off, if you’re not a part of the solution, you’re a part of the problem.
    2. Yippee-kiy-yay motherfucker!

  • TryCrush

    OC posted on time for therapy with the good Doctor, and while the PAX went to work shaking off the holiday fat suit, OC detailed his problems between the silky sheets. Among all the gruesome details the real zinger was that cat being present remedied the situation… you’ll have to ask him about it…

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • SUICIDE LADDER – reps performed each time the baseline is reached, so x4 sets of each of the following, for x5 rounds total
    • x10 Monkey Humpers
    • x8 Ball-Dippers (2-ct)
    • x6 Sumo Squats
    • x4 High Knee Jumps
    • x2 Burpees

    COP #2:

    • PAY THE TOLL
    • x20 Incline Mericans
    • x20 Dips

    COP #3:

    • DIME POUNDER COUNTDOWN – run to set distance (decreasing from 100 yards down to 10 yards by 10 yard intervals), complete called reps, Bernie back
    • x100 Chain Smokers
    • x90 Shoulder Taps
    • x80 LBC’s
    • x70 SSH’s
    • x60 American Hammers
    • x50 Mericans
    • x40 Yards of Bear Crawl
    • x30 Copperhead Squats
    • x20 WWII’s
    • x10 Burpees

    Mosey BTTF:

    • Variable MARY to close time

    COT:

    • Counterama # 2
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: Very thankful to have OC’s presence and conversation today. Something like the x100 Chainsmokers would have absolutely gotten an audible if this was a solo DTH workout. Pretty wild for the NoToll PAX to drop from 47 to 2 in the span of a week but entirely expected with the holiday. Hope to see you other guys start to trickle back into the gloom as the week progresses. Safe travels for everyone! Yours, DTH

    Announcements (SEE SLACK!)

    • Sign up for GrowRuck!
    • Jan 1 Convergence – location TBD

    Prayer Requests:

    • Family Time, Safe Travels

  • Tidy Whities Tucked In and Putting on Shoes Before Pants

    A Merry Eight, or 7.5 with Fudd’s early departure, kept the Dogpile flame going. A convoy of Pax came in with minutes to spare and we promptly departed on time.

    Taking a back ways to the first circle, we formed a smaller intimate arrangement for COP to stay dry a little longer. COP was a bit of the usual plus some light yoga.

    Off we went to the Rusty Cage for some Dora. Partner 1 – Run to the fire hydrant and perform 15 V-Ups. Partner 2 – 100 pull-ups/assisted pull-ups on the low bars, 200 box cutters, 300 shoulder taps.

    Off to the Haf Penny Stage for an extensive touch a tree session. Started off with 9 tree and BTTW. 7 trees and wall sit. 5 trees and American Hammers. 3 trees and broad jump burpees. 1 tree and arm circles (somewhere Flashdance smiled with approval).

    With all of the trees properly cared for, off we went to the big field for Red Barchetta. 10 yards, 10 HRM. 25 = 25 mountain climbers, 50 = 50 monkey bumpers, 75 = flutter kicks, and 100 = 100 LBCs.

    Over to the poles for a round of pole smokers 20 in count. Circle up for a ring of fire, but a ring in which we all did the exercises. After 70-80 merkins, we emerged and made our way back to the flag.

    Time for a few minutes of Mary and Shavasana.

    Honey Do took us out.

    The title of the backblast is derived from a sampling of the strong mumble chatter this am. Coffee was excellent and most issues were discussed, and even some solved.

    Enjoy the holidays with family and friends!

  • Saturday the creatures were stirring

    One of my goals recently is to get the backblasts on the weekends out early(plus getting a more current iPad with keyboard). A dozen came out 2 days before Christmas to get another workout in lead by yours truly. Here we go:

    Start out with a good warm up(SSH, Arm Circles, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, and LBCs) after that a mosey over to the big baseball field to begin

    Hardest mile training… It’s easier on the baseball field than concrete save on the joints till next week when the real deal goes down. 10 High knees, 20 Lunges, 20 Bear Crawls, 1 broad jump burpee. As we went along, add 1 more broad jump burpee. The halfway 385 sign, 6 plank suicides to mix it up

    A little mix/Dora style for the next round: 50’monkey humpers, 75 2-count flutters, 75 4 count cadence mountain climbers). After each part, run to the sign up the hill and back storm

    Decided to visit the ladies at the next part: 4 corners the exercises 10 Lt. Dan’s, 20 Australian Mountain climbers, 30 jump squats, 40 Superman’s. A mosey back to where we started for a final round of madness

    Ended with 11s(Mike Tyson’s and leg drivers). Puddle jumpers from one end to another. Great job by everyone getting together for the final round to help House Party finish it out. A little stretch then we closed it out

    Numbers, names and prayer led by YHC to close it out

    Yes next week the hardest mile starting at 6am, then the final Rock and Roll of 2023 with DTH at 7. Registration for the 2024 RVA Growruck 5/3-5/5 is open. NYD convergence we should hear the winner of the location soon. One final thing: start prepping for the frozen triangle coming soon. I have one final Q to lead next Friday at Satan’s Hill, if anyone has or knows someone with a 1-2 year old at least 256gb iPad (keyboard I can get), let me know. Enjoy your weekend, merry xmas, see you next time