Category: Richmond, VA

  • Red Dragon @ DaVille

    YHC was ready to start the week with a Tabata workout at DaVille and 2 more joined then an out of town F3 brother(form Greensboro) posted this morning.

    COP

    We started with 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Alabama Prom Dates and 10 Reverse Scorpions.

    THANG

    So we set up for the tabata work out with 9 cycles of 4 minute sets. Each 4 minute set was 8 reps of 20 seconds exercise with 10 second rest. Below was the exercise for each set.

    Set 1 – Hand release merkin 10 reps then plank for remaining time in 20 seconds, Set 2 – Alternating lunges, Set 3 – LBC’s, Set 4 – Carolina dry docks 10 reps then plank for remaining time in 20 seconds, Set 5 – Reverse lunges, Set 6 – Freddie Mercuries, Set 7 – Squats, Set 8 – Flutter kicks and Set 9 plank.

    COT

    Mosey back to flag, numberama, Namerama, YHC rook us out in prayer.

    It was great to see Hotel California post again, and nice to meet Red Dragon from Greensboro.

    Have a great week gents….Cheers, CB!

  • Island Hopping

    A magnificent nine early risers – including an out of towner descended on the region’s earlier AO.

    Over to Kubota’s truck to pick up coupons and mosey to the small triangle park after exchanging the usual insults.

    A COP including a special First Watch disclaimer.

    Off to Westham Parkway where we stopped in the median and circled up. But what is that in the shadows? An 80# sandbag!

    One member of the Pax picks up the sandbag and runs the median island. The others did flutter kicks and bench with their blocks. The bag was passed around as we took turns.

    Off to the next median island. Same concept with the sandbag, but this time with curls and squats with the blocks. Off to the next intersection for some ab workout as our intermission.

    Back to the islands to make our way home. Block merkins and overhead squat press.

    Over to the final island for block swings and triceps.

    Back to the AO and a little more Mary.

    Kubota took us out today.

    It turns out that our out of town guest was in town for work and in fact works with Kubota’s brother. This was not discovered until the end. Coffee was fine as always! “Low T”

  • Trying out new kind of Merkins

    Five showed up today early morning. Pigskin and Blue Moon did things around the School. YHC asked if remaining wanted to spend fun time with Pigskin, they refused. So, we ran around neighborhoods. After some warm up, we started with 20 Merkins and 20 Freddie Mercuries. After that we kept the same 20 Freddies, but changed Merkins at every stop keeping number at 20 to Diamonds, Wide grip, Merkin with right leg off the ground (Scorpion may be?), same left leg up, Spider Monkey (only 15 of those on account of them being harder), Carolina Dry Docks. And the time was up to come back. Overall, ran 3.5 miles. So much fun!

    YHC will appreciate any help with the name of Merkin.

    Whitesnake: We are registering official complaint about dogs barking in your neighborhood. It was the first time in several years, so we understand, still… we expect a more friendly attitude toward strangers who show up at 5am in the morning.

  • Largest Dutch Oven

    No runners to be found so a prime number of 7 bootcampers headed out for a field trip. Warm up in the bus parking lot with some DQ, IW, AST, the brand new plank arm circles, merkins, and Freddies.

    Mosey across to the path at the side of the school and to the shopping center parking lot. Lunge Indigenous people walk with the last man adding 5 jump squats before running to the front. Cross into the church parking lot and line up along the curb for Indigenous plank walk – 5 merkins before running to the front.

    The only idea in mind for the day was the field trip but when we got to the church parking lot no one could tell YHC was making it up as we went. With a solid prime number of PAX it was every man for himself. Increasing reps as we traveled by various methods between the parking aisles – 10 burpees, 20 HRM, 30 squats, 40 Mountain Climbers, 50 Flutters, 60 SSH, 70 Curb taps. Reverso OYO running between aisles. Just a plain ole 4-corners next – no prostitute, no reverse, alternate travel methods – just simple 10 Diamond Merkins, 20 Jump Squats, 30 Plank Jacks, and 40 LBC. Before we left the parking lot we had to reverse the plank walk to make sure we all came out balanced.

    Back to the bus lot for a solid 6 minutes of high powered Mary – lots of stuff packed into 6 minutes.

    Thanks for letting me lead the boot camp today after a long hiatus of MOT running. On our field trip we found a well lit basketball hoop for potential future use – hoopers take notice.

    Announcements

    Thanksgiving Day workout will be at 45MOM at 6am. Mudslide has the Q, all Virginia history, all the time, the only version that matters.

    Lots of food collected at the SOJ ruck last week, great job gentlemen. There’s another opportunity to Ruck for Food in Tuckahoe Friday – See slack and/or Lockjaw for details.

  • Untitled

    9 men joined the Handshake (not Atilla) workout at Heartbreak today and this is what happened:

    Mosey from the Parking Lot at Quiocassin over to the back lot at Pemberton (PES) for a COP

    Mosey to the side Parking Lot at PES for a Triple Check. P1 Runs the entire lot, P2 Squats, P3 does Hand Release Merkins

    Mosey to the Bus Loop at PES. Exercise 1 – Bear Crawl and (1) Merkin at each Pol. Exercise 2, run back to the bottom of the Bus Loop and back to Pole 1 and do 10 LBC’s, then back to the bottom of the Bus Loop and back to Pole 2 for another 10 LBC’s and repeat all the way down to Pole 1.

    Mosey over the Jungle Gym and PES and do (5) Pull up and and then (5) of the called exercises x 5 rounds.

    Mosey back over to the front of Quiocassin for another Triple Check. P1 touches 5 trees, P2 does Incline Merkins, P3 does step ups. 2 Rounds complete then back to the flag.

    Announcements – 2nd F Lunch at Firehouse today, unfortunately given the time of this backblast its now news and not an announcement (insert eyeroll), 3rd F at Dunkin on Lauderdale tonight at 7:00. Thanksgiving Convergence at Mary on Thanksgiving morning at either 6:00 or 7:00, TBD, see Slack.

    Prayer Requests – none

    NMS – light day on Mumble Chatter, it was brisk and we were constantly on the move. Until next time…

  • Off Track

    3 Davillians ran through the dark streets of Honey Meadows, Kings Charter, and Taylor Farms for about 4.5 miles. That poor gravel track must be getting lonely after two weeks without us. Don’t worry, we’ll be back soon. After numbers and names, Opus took us out, specifically mentioning praying about The Carpenter’s job search.

    YHC is planning to decamp to Spider Run on Tuesday, 11/21 to run what will surely be a much slower 10k than recent Monument 10k efforts. Unless someone else steps up to lead a run or ruck, feel free to join me in pushing ourselves in something approximating a race effort. While unpleasant in the moment, in moderation it’s good for a training stimulus and to develop mental toughness. Years ago, I remember pushing myself for the first time to even run the entire 10k distance without stopping and drawing on inspiration from reaching that goal in other parts of my life that had been somewhat off track.

  • Limbered – check!

    14 beatdown junkies flash-mobbed NoToll, some of us seeking a limbering up of all the post-ruck/marathon soreness. The music was loud, mumble chatter abounded, and much limbering was achieved. 

    WARMERAMA: 

    • Mosey onto the Bball court and circle up
    • Welcome & Disclaimer barely heard over the thumping beats – Rosie complained bitterly
    • Variable IC Reps to get the muscles warm top to bottom

    The THANG: 

    • Mosey out to Field #1, stopping en route to pay the Bridge Toll (x20 dips, x20 incline mericans)
    • Circle up in the pool of light
    • Select 3 cards from the Beatdown deck
    • PAX to mix&match reps (any way/order they want) to burn out all three exercises during the duration of the song being played
    • Mosey across field and back between songs
    • At least 5 song sets completed
    • Mosey BTTF stopping to pay the Bridge Toll again 
    • Circle up for cool-down stretching

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  With all the recent deer hunting (four bagged so far!), it’s been a minute since YHC has Q’d but felt GREAT to have a solid PAX to serve this beatdown to. Also, the workout stretched whatever hip flexor issue happened doing the ruck, so YHC isn’t limping everywhere now. Favorite moment this morning was watching House Party performing enthusiastic Nancy Kerrigans in perfect jig step to Dropkick Murphy’s Irish tune – someone put that man in stage! Appreciate ya’ll coming out – always a pleasure and honor to lead. Love, DTH

    Announcements (SEE SLACK!)

    • Shoe Drive ongoing – being your used shoes to The Forge on Thursday!
    • 11/23 Thanksgiving Convergence at Mary
    • 12/9 Magnum PI at Dogpile
    • MORE Ruck Opportunities coming!

    Prayer Requests:

    • Doozy’s brother hospitalized with Pancreatitis – prayers for his recovery and for both him and his wife find recovery from alcoholism

  • Uncle Touchy’s Mustache

    8 of SOJ’s finest came out in the morning crisp air to see what YHC had in store in his return to the Q sheet. There is some lip hair coming in, you can judge how it looks.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the bus loop to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The Thang: Starting at 30 and working down by 5 with a run across the lot between each set. First set was Kettle swings, curls, LBC’s. Worked down to 5. Next set with a shortened run, Skullcrushers, kettle copters, and dollies. 30 down to 5. Last set was Overhead press, squats and flutters. Finished right on time.

    Wildcat set the pace. Heist stretched his legs once or twice, McGruff thought about Halle going for the lead but quickly backed down. Oyster switched to a nerf kettle bell due to cold. Cookie sliced us all some beef jerky with his weight.

    Announcements: Thanksgiving convergence at Mary Mumford. 1 spot open for breaking bread late December, see Q sheet.

    Prayers: To our veterans every day not just one day.

    Always an honor to lead.

  • Big Flo Mashed Potatoes

    With Posh stuck in the 3rd Dimension tending to his kids’ needs and State Farm posting out of town, Big Rig and Florence stepped into the 4th Dimension known as the Bermuda Triangle. Only squirrels were there to witness the following potato recipe :

    Florence starts skinning potatoes :

    Warmarama : Lap around parking lot, 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to exercise station behind school

    3 sets of 8 pull ups, then 3 sets of 10 Jerkins, then sideways swing across monkey bars from end to end 3 times

    Big Rig starts mashing potatoes :

    Mosey into grass

    2 rounds of the following : Move uphill doing 1 WWII followed by 1 Crab Walk step to the top of the hill. When you reach the top, run a lap around gravel track

    Florence adds cream and milk to potatoes :

    Mosey to basketball court

    Lunges across both courts to the end then Repeato back

    10 One Legged LBC’s on each side, 5 One Legged LBC’s on each side, 10 Flutter Kicks IC

    One set of Merkins AMRAP

    Big Rig adds spices then heats up the potatoes :

    20 SSH IC

    Line up on sideline

    2 Rounds of the following : Bunny Hops to mid court, do 20 Mountain Climbers DC, Reverse Bunny Hop back to starting line, Bunny Hops to opposite sideline, 40 Mountain Climbers DC, Reverse Bunny Hop back to starting line

    Suicide sprints across both courts with stops for 10 IW’s SC at quarter length, 20 IW’s SC at halfway, 30 IW’s SC at three quarters length, and 40 IW’s SC at opposite end (Bernie Sanders every time you go back to starting line)

    Florence serves the finished mashed potatoes :

    Mosey to parking lot where our cars are for 1 set of AMRAP Merkins

    Mosey to football field for 4 sprints from goal post to goal post

    Mosey to benches for 50 dips

    Bear Crawl up the hill to the top then mosey BTTF

    20 LBC’s IC

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Shaw Shank’s M had their baby last month. Contact YHC or State Farm if you’d like to drop off a meal for them at their house in Chester

    -Thanksgiving Day convergence at Mary Munford. Keep an eye out on Slack for an announcement for Start and End Time

    Prayer Requests : Big Rig’s Mom healing and ability to travel ; Florence’s Dad ongoing assisted living search and frustration with the Senior Living Consultant in Florida

    NMMS : Fart Sack was strong this morning but glad I came. Thanks for joining Big Rig. Brought us back to our Graveyard Shift days!

  • No Lockjaw, No Splinter, No Problem

    For the first time since the dog days of summer someone other than Lockjaw or Splinter showed up at Spider Run with a route to run. YHC joined twelve guys at the lowest point in the Tuckahoe Area (not an official measurement) to run around the hills of Westham on a beautifully cool and crisp morning.

    The Thang–

    Everyone to College Road via the baseball field parking lot. Right on Lakewood and left on Wood. This should all be very familiar. From there, Aha!, it takes a bit of a change…instead of the normal right on Baldwin, everyone went left…and we took that to Woodberry. Left on Woodberry.

    The 4s-Take a left on Sweet Briar…to Stuart Hall. Left on Stuart Hall and a left on Baldwin. Baldwin to Westham, to Baldwin…right on Wood, left on Lakewood…then back to the flag.

    The 5s…They went Woodberry to Hollins. Left on Hollins then right on Baldwin to the top up to Patterson. Back down Baldwin to Westham. Westham to University to College to the parking lot…back to the flag.

    The 6s…They went left on Baldwin after Hollins…right on Rock Creek…left on Forest and then right on Spottswood. There’s a loop on Spottswood to take that more or less dumps you back out on Forest. Left on Forest, right on Rock Creek…right on Baldwin. Then pick up the 5s trail on the way back to the flag.

    Full disclosure…I think YHC days of running 6 in 45 minutes are pretty much over. The crew had a brisk pace this morning and I wasn’t really close to running 7:30s. Anyway, I think 6 mile routes are worth brining up…but know there may be an extra minute or two at the end that you wait for YHC to come trundling in.