Category: Richmond, VA

  • Triple Check Yo Self Before You Wreck Yo Self

    YHC woke up, saw the snow, and decided not to leave the level of moistness to chance.

    Mosey to the covered walkway

    COP

    • Dead Man Hang
    • Good Mornings
    • Don Quixotes
    • Ukranian Soldiers
    • Helicopters
    • Copperhead Squats
    • Merkins
    • Plank-o-rama
    • LBCs
    • WWIIs

    Triple Check 1 – Merkins, Bulgarian Squats, Bernie Up and Back Twice

    Triple Check 2 – Dips, Toe Taps, Bearcrawl

    Triple Check 3 – BTTW, Wall Sit, Run plus 5 Burpees

    Triple Check 4 – Freddie Mercurys, Heels to Heaven, Lunge

    Mary

    • LBC-o-rama (Multiple variations x 15)

    Numberama, Nameorama, COT

    MOLESKIN

    YHC was pleasantly surprised to find snow this morning, but a quick survey of the AO revealed it was mostly a slippery and muddy swamp with a dusting of the white stuff on top.  Executive Decision was to save the fun for another day and stay dry.  Senor Frog and Pigkin did not protest.  Creativity was at an all time low.

    ANNOUNCEMENTS

    Shoe Drive

    WestHoe 2nd F Lunch tomorrow Noon Firehouse Subs

    Secret Santa

  • Over the river and through the woods

    6 locals, a semi-local, and 2 NOJ’ers gathered for this weeks events at The Alamo

    Handshake Q – SOP in the parking lot then long mosey around the neighborhood. Handshake Burpee-along. 15 Burpees total, but YHC starts with 3 while the group does a different exercises and Wildcat starts when YHC got to 3 and so on. Round 2 – HRM’s, Rough 3 – Suzanne Somers

    Wander to mailboxes and run 2 mailboxes and then Bearcrawl back. Do that to the top of the hill

    Upchuck Q – mosey back to the parking lot for a Partner Triple Dora. Each partner does 50 Merkins, then as a group do 200 Squats and 300 SSH’s. P1 Runs to fence and back while P2 and P3 do Merkins. When P1 returns the Throuple does MenegeMerkin’s.

    Mosey to far side of parking lot. 10 Snow Angels, 20 Donkey Kicks, 30? and go back down. Round 2 – 10 Inverted Snow Angels, 20 Monkey Humpers, 30 Jump Squats and go back down.

    3 Minutes of Mary

    Announcements – Last day to sign of for Secret Santa. Secret Santa will be hosted at Rosie’s 12 Days of Christmas on Tuesday, December 19th at No Toll. Faceplant will be doing his Quinquennial Dogpile VQ this Saturday, 12/16.

    Moleskin – YHC was definitely surprised to see snow this morning, let alone big fat flakes and accumulation on the road and he was leaving his home. Luckily YHC had the Q so it made it harder to farstsack. It turned out to be a pretty solid morning and a great crew to be with. Thanks again to Warby for letting us take the Q!

  • Snow Way!!

    What a way to start the day — wake up to a winter wonderland, but no snow day. Oh well, it’s still pretty.

    COP — IW, Helicopters, Cherry Pickers, a few other things

    Combos
    Monkey Jumpers — 10 monkey humpers, then jump to the next parking lot line 10 of these
    SSH Hops — 10 SSH, then single leg hop to next line 10 of theses as well
    Alabama prom date gets a bad case of the crabs — 10 APD’s, then 10 crabcakes, then crabwalk to next line (10 of these)

    Doracide
    100 merkins
    150 squats
    200 IJR

    CMIYC
    one person bernie sanders, other does 5 merkins and then catches up and switches
    all the way around the bus loop

    Back to the Flag for some stretching, names, numbers, announcements, prayers

    And on the way home ad 2 hour delay is called for Hanover — thank you Beaverdam!

    Opus out.

  • DaPile Gets Invaded

    We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that included sets of helicopters, Don Quixotes, LBC‘s, and flutter kicks, we then moseyed to the basketball courts to begin a game of four corners as follows: 20 squats, 20 stationary lunges, 20 side straddle hops, and 20 Merkins while keeping up with Bernie Sanders in between stations. Five beasts crushed five rounds. We then moseyed to the bus loop side of Atlee high school, where we set up a five station beatdown as follows: Squats, bench step-ups, wall sit, and tricep dips with an outer bus loop trot as the timer and final station. After each man visited each station, we then did a Native American run, with a Burpee for extra credit, back to our starting point. Wait, kids our fun didn’t end there. We then proceeded to perform a gut buster with LBC’s, Alabama prom dates, vertical flutter kicks, horizontal flutter kicks, and some Jane Fonda leg lifts. We cooled down with some stretches and reunited with a couple of interval runners who I can only assume were running from a bank heist gone wrong. name-arama, numberama, announcements, and opus prayed us out.

  • Coliseum Downrange – early 12 days of Christmas

    Mosey. COP.  SSH, DQ, Arm Circles, seal claps, markins, WW2. Mosey to thang

    The thang
    12 days of Christmas. Accumulating

    1. Sprint
    2. Burpees
    3. Pull up
    4. Big Boy crunch
    5. Merkin
    6. Iron mike
    7. hanging knee up
    8. LT Dan
    9. flutter kicks
    10. Lunge walk
    11. Jump squat
    12. Side straddle hop

    NMS – great to hang out with the boys in Boston. They keep coffee warm in a pot outside while we workout.  Thanks for the ride Alka Seltzer!

  • Line in the sky

    YHC pulled into The Creek with the PAX waiting. I decided to take the Q because I didn’t want a Mustang beatdown.

    A couple of triple checks and a four corners did the trick.

  • Rainy Return

    It was a rainy return for YHC after 2 weeks of not posting. Corned beef decided to join the fun. Since it was raining we took the beatdown to the overhead shelters by the bus loop.

    The PAX decided to do a 5x5x5 workout. 5 exercises, 5 sets, 5 reps each. Rinse and repeat.

  • Come As You Are…

    A nice turnout this morning(17 in all including DTH with a double hitting Dogpile earlier for the Magnum PI) weather as we kept going, was warming up. After a WARMARAMMA(SSHs, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins and LBCs) it was time to venture to the first spot(now my portion of the Q was a complete audible, I had something totally different in mind yet due to the number that came out, made a change)

    Part 1: 4 corner prostitute style: 10 HRMs, 20 Jump Squats, 30 2-count flutters, and 40 Monkey Humpers(help those who were still finishing up once we finished ours). After that a little combo bernie and mosey to the next spot(where DTH also joined up).

    Part 2: triple check: triceps dips, step-ups and side shuffles down and back. When that was completed, it was time to switch it to Big Rig for his next part(a little 1/4-1/2 mile run to his first spot)

    Big Rig’s part 1: Partner broad jumps and crab crawls(partner 1 broad jump up the grass hill to the sign, meet up with partner, start where they last were).

    Part 2: More Broad jumps(this time with a run to the end and back). With the incline going up near the end, it makes it harder.

    Part 3: Man killers(start at 10 4 different SSHs then descend to 1) not only a mental killer but a true calf killer. After that Big Rig turned it over to State Farm for a 10 minute finale

    Tricep dips to start, then over to the courts. A final 3 round body bag builders(10-5-3) with ab exercises thrown in. A little stroll back to the flag then time was called.

    Numbers, Names and prayer lead by YHC to close out the session

    12/19: the 12 days of Rosie XMAS(starts 530, end 615 so it’s short and right to it). Check Slack for all important items. DTH said the new shirts should be in after the new year so those who ordered will get them. Have a good weekend, see you next time

  • 5th Edition of Magnum P.I.

    On this beautiful Saturday morning almost exactly 43 years after the first episode of the original show, 20 HIMs posted for a serving of Gumbo. It went something like this:

    Mosey to the COP circle and 2 laps around to warm up, then circle up for COP, including:

    • Higgins (DQs)
    • TCs (Helicopters)
    • Magnum Merkins (Tempo Merkins touching your stache to the ground)
    • Rick’s (six inches – Rick doesn’t do anything)
    • Hello Dollies
    • Copperhead squats
    • Imperial Walkers

    THANG

    Mosey to Robin’s Nest (the Amphitheater) for the follwing

    Honor the pilot episode 12/11/1980 with

    • 12 merkins – lap around the Amphitheater…audible- come down middle steps to avoid nastiness on the far side.
    • 11 squats – lap
    • 19 WWIIs – lap
    • 80 SSHs – lap
    • plank for the six

    Honor the 162 episodes on the 18 stairs – 9 box jumps per stair going up and 9 dips coming down. Al Gore for the six.

    Mosey back to the stage for Touch a Palm Tree. 8 rounds – 1 for each season. Round 1 touch 1 tree while partner does some form of merkin. Round 2, touch 2 trees while partner does some sort of ab exercise. All the way up to 8 trees – each partner does each round.

    Mosey down to the Golden Triangle for a quick Volcano – bernie up the hill, 1 burpee, then jog around the triangle and back down.

    Mosey back to the Flag and complete 78 SSHs for Tom Selleck – or as many as you can until time is called.

    Numbers, Names, and YHC took us out.

    Announcements:

    • 12 Days of Christmas – Rosie’s special treat to the PAX – NoToll 12/19. Still time to sign up for the gift exchange.
    • Liv has her first post-Chemo MRI on Friday – send those prayers up for some good news.
    • Oyster is counting the days until Pickleball is back at Batteau

    NMS:
    Always great fun to put a Hawaiian shirt on and have some fun. A few strong staches out there today, but I think DTH took the crown this year. Well done Doc Holliday! Thank you all for coming out, and thank you to all those who supported YHC’s efforts to raise some money for Sportable (www.sportable.org). Much appreciated.

    Lots of great mumblechatter today. But the cherry on the top today was discovering McGruff’s superpower – pickle pounders (hip dips). That boy can go. Look out Shakira. Sorry I missed coffeeteria – had to coach a basketball game.

    No More Gumbo for You!

  • Trying to get to a 20% Q rate

    11 men came out to find very little pickelballing (guess many hibernate for the winter) at Short Pump North. What they found is a compilation of a couple Fireman Ed classics.

    COP: DQs, Helicopters, Invisible Jump Rope, Merkins, FMs, ACs. Mosey to bus loop. Tater made sure I did not forget my discs.

    Bus Loop: Pacer throws disc and completes hole around temporary construction fencing. Others do the following: HRMs, WWIIs, jump squats, Burpees, pole smokers, SSHs, diamond merkins, heels to heaven, Lt. Dans, Wide grip merkins. Switch when pacer completes. the construction fencing threw me off but we figured it out. After completion we did a little yogging.

    Round 2 Bus Loop: Same exercises. Change is that the pacer bear crawls, picks up the disc and completes the shorter hole. No one got a hole in one. Guess we have to stick to our day jobs. mosey to Gridiron field.

    Bear crawl across field go halfway then run to end of field and Bernie back. Second round: Wheelbarrow with partner across field. Round 3. Lunge halfway then run to end of field and then Bernie back. Mosey to pavilion.

    Elevens with derkins and step ups. Chum appeared to be the fastest. He must practice at home. Mosey to parking lot. Blue Moon had a fascination with my off-rhythm cadence of SSHs so I entertained him for a quick set to the delight of some. Continued with MCs and American hammers. Then we done.

    Tuesday 12/12 lunch at Fireman Ed’s, I mean Firehouse Subs in Innsbrook. Also Chum wants to put together what I branded “Grilliron” where we will make breakfast after the Gridiron workout. It may even have an adult beverage if you are so inclined. Details will be forthcoming once a date is determined. Good to see a not as regular “The Handshake”. Also good to see Polly at Coffeeteria; looks like he is healing pretty well.

    Thanks for letting me lead.

    Fireman Ed