Category: Richmond, VA

  • The Adventures of the Nipple Ring Posse

    With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:

    To the Circle for Warm up:
    Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.

    Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route.

    At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High Knees


    2 x 200 meters. Jog the curve, Striders down the straight away.

    Appalachian Lunge Walk in between the sets, plus 50 WWII Sit ups.

    50 count Suzanne Somers (RIP)

    Mosey to the back of the parking lot: 7 hill repeats followed by 50 Peter Parkers. Bear Crawl up the last hill.

    Back to the Flag for 5 minutes of Broga: Focused on hips and hamstrings.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Enjoyed the workout this morning! Doozy is running the full marathon tomorrow and Don Draper (and others) are in the half – good luck to all! There was also a lot of buzz about the Ruck for Food – see slack for details. The backblast title is kind of a long story………

    SYITG

  • God Bless America with 11s

    On Veteran’s Day (Observed), 7 PAX members showed up to Satan’s Hill for a full body workout in honor of the soldiers that have fought and are currently fighting for our country. YHC got there a little early to pull out the cinder blocks for a variety of exercises. Unfortunately, the hill’s cinder block supply took a hit during the Iron PAX workouts (we are still waiting for Boberry to deliver us more) and only 7 blocks could be accounted for. At 5:29, the 7th PAX member rolled in, and all was right in the world this morning! God was looking out! Here is what went down:

    Warmup: Mosey to end of the parking lot and back to circle up for exercises including SSH, Michael Phelps, Imperial Walkers, Merkins, Butterfly Stretch and LBCs

    COP 1: 11s – Curls and Curb Dips, running the length of the parking lot

    COP 2: 11s – Dive Bomb Merkins and Bent Over Rows, running the width of the parking lot

    COP 3: 11s – WWIIIs and Plank Jacks, running half the length of the parking lot

    COP 4: 11s – Bulgarian Split Squats and Alabama Prom Dates with feet on curb, running the width of the parking lot

    COP 5: Circled up with cindys for the last few minutes for ring of fire. All PAX held cindy overhead, while 1 PAX member performed self-selected exercise x 11 reps.

    Time called for numbers & names.

    Announcements: Ruck with Food tomorrow launching from Twin Team at 6 AM, Breaking Bread in need of PAX members to sign up, Happy Birthday to the Marine Corps

    Prayer Requests to Hermes for a quick recovery from his surgery, all PAX members on the IR for whatever reason, and to the men and women serving our country for our freedom!

    I encourage all to reach out to someone you know who has served our country and thank them for their service tomorrow! Thanks for letting me lead this great group of men today! Go out and do great things fellas!

  • Feeling Lucky…


    Route:

    Below is the 5m Route. 4s head straight back to Mary after exiting Tuckahoe onto Grove

    6s do an extra loop around Hillcrest

    https://onthegomap.com/s/h5slamld

    Saab abides

  • Happy 248th birthday Marines

    4 men posted on a crisp November morning to celebrate the 248th Marine Corps birthday the right way.

    COP

    Pull-up/Merkins pyramid – 1 pull-up+1 merkin, 1 pull up + 2 merkins…all the way to 10 merkins.

    Mosey to parking lot for ascending squats with lunges in between parking lot lines and reverse back.

    Dora – 100x Carolina dry docks, 200x Don Qs, 300x flutter kicks

    4 corners – C1 10x burpees, C2 20x seal claps, C3 20x T claps, C4 20x arm circles and 20x reverse.

    Mosey back to flag for some stretching.

    Names, numbers, Spit took us out.

  • Running Hot Potato?

    3 running public school teachers and 3 rucking non-public school teachers posted on this perfect Thursday morning for the Tomato Run/Ruck. This is what occurred.

    The Routes

    Runners – About 4.9 minutes doing the Bojangles loop, run through Rutland, Knollwood, and then the modified Bojangles loop.

    Ruckers – About 4 minutes through various locations.

    COT – Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    Weather was close to perfect this morning. The route decisions were shared this morning. For the runners, conversation seemed to focus on teacher topics, Europe, and the EU. From what I was told about the rucker’s conversation, one topic of interest was finding the perfect one-level home for Corned Beef.

    Announcements

    • 10K Ruck this weekend in DaVille
    • On Tuesday, November 21, some DaVillians might converge upon Spider Run for the F3 Pre-Turkey Trot 10K. If you are trying to complete it by 6:15 AM, get there early enough to run the 6.2 miles. Ruckers are invited and might do less miles but equal time.

    Gotta Run!

    Phonics

  • Talkin’ Shop

    At 0525 YHC said screw it, there will be no hot potato, despite Handshake’s burning desire.

    Mosey to the front yard

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Ukranian Soldiers
    • Hand Release Merkins
    • Plank-o-rama
    • Inverted Scorpion Kicks
    • Flutter Kicks

    Mosey to the picnic tables

    • Dips x 3×20
    • Step-ups x 3×20

    Mosey to Grove and Westmoreland

    Mega Accumulating 4 Corners

    • Around perimeter of entire Munford Block
      • 20 Merkins,
      • 20 Merkins, 20 Squats,
      • 20 Merkins, 20 Squats, 20 2ct Mountain Climbers
      • 20 Merkins, 20 Squats, 20 2ct Mountain Climbers, 20 WWIIs
      • 20 Merkins, 20 Squats, 20 2ct Mountain Climbers, 20 WWIIs, 20 SSHs
      • Reverso dropping last exercise

    Mosey back to front yard

    Mary

    • American Hammers x 20
    • LBC-o-rama (Multiple variations x 15)
    • Reverse Crunches x 15

    Mosey back to parking lot and VSF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC checked upon arrival to find an empty Q sheet.  Handshake planned to toss the potato, but YHC seized it.  Throughout the Mega 4 Corners Swirl-Y and our esteemed unofficial weasel shaker solved Woodfin’s problems with its TPS reports.  TYA and Saab walked in search of tomatoes to scare off.  Hitch may have appeared but made a lackadaisical effort to find the PAX.  Should have been 190 merkins if anyone was counting.

    ANNOUNCEMENTS

    Shoe Drive

    Competing Rucks

  • Rifle carry

    Turns out, the worst part of the 11s was the Rifle carry between the exercises.

    Classical music was provided. Standard Disclaimer given. No one almost passed out today. Or according to Friedrich Nietzsche: “What doesn’t kill us makes us stronger.”

    Warmup

    • SSHs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.

    Deep Mountain Climber countdown

    • 20 Swings (single count)/20 Deep Mountain Climbers (Single count);
    • 18 Hammer Curls/Deep Mountain Climbers,
    • 16 Upright Rows/Deep Mountain Climbers,
    • 14 Triceps/Deep Mountain Climbers,
    • 12 Sit & Press/Deep Mountain Climbers,
    • 10 Press/Deep Mountain Climbers,
    • 8 Squats/Deep Mountain Climbers,
    • 6 Swings/6 Deep Mountain Climbers,
    • 4 Hammer Curls/Deep Mountain climbers,
    • 2 Upright Rows/Deep Mountain climbers.
    • Run around island:

    11s. We walked back and forth across the courtyard area to the Propane Tank and the door.

    • Renegade Rows, Rifle carry, Bench Press
    • Run around island

    Variation on 11s

    • Do 10 Merkins, Farmer’s carry one direction and waiter’s carry the other direction. We did the Countdown from 10 to 1 on Overhead pulls. Except we didn’t quite finish. I think we were down to about 3 overhead pulls to finish up the set.

    Back to the flag for numberama, namearama

    Announcements:

    Tuesday noon: 2nd F at Firehouse Subs on Tuesday (in 5 days)

    Convergence for Thanksgiving at Mary Mumford Elementary

    Take out by YHC. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

  • Blocks, Frisbees, & #WeLoveSaab

    17 eager beavers appeared in the gloom for a Fudd FW beatdown.

    The Thang:

    COP in the parking lot – arm circles, merkins, yoga, SSH’s, flutter kicks, rosalitas, DQ’s, and maybe something else

    Mosey to corner of Westham & River – 2 burpees OYO

    Mosey to Saab’s house – 5 burpees OYO

    Mosey around the front hedge to the meat of Saab’s front yard, line up in a row, face the street and do Monkey Humpers in cadence until Saab appeared, quite unexpectedly, on his front porch and sat down to put his running shoes on.

    Mosey to College and down to the corner of Glen Pkwy to retrieve 6 blocks. Mosey to the disc golf course for some fun with discs and blocks. It Pays to be a Winner! Form teams of 3, one frisbee and one block per team. Take turns throwing disc towards basket/hole. Rotate exercises with blocks (murder bunnies, overhead carry, walking curls, & lunges), 2 other PAX bear crawl or lunge, progressing to where the disc landed. Lowest score per hole = fewest # of burpees. Burpees OYO completed after each hole (only had time for 3 holes).

    Mosey back to the corner of Glen to stash blocks, run to top of hill at Westham for 5 burpees OYO. Mosey back to the flag for some mary.

    Numberama, Namerama, YHC took us out.

    Announcements: Tuck-a-Ruck for canned food taking place at 7pm on 11/17. Meet at Hoedown at 6:45. Contact Lockjaw if you plan to donate canned food either at the start or to be picked up on the ruck. Estimated time to finish 3 hours followed by a fire and beer at some as yet undisclosed location (Splinter’s house?)

    Naked Mole Skin:

    Welcome to Jockey from downrange in NC….the name of his hometown escapes me. Great having him at FW! Also great to have Swirly and NTB in attendance, as they are not FW regulars. The highlight of YHC’s morning was definitely Saab’s sudden appearance on his porch as we were completing the monkey humpers. YHC’s first thought was, how did he get dressed that fast? Maybe he sleeps in his running shorts. YHC’s second thought was one of alarm as he was carrying something in his hand….YHC had a slight moment of panic thinking it might be a weapon and he was there to confront the trespassers in his yard. Thankfully, it was his running shoes and he casually sat down and started to tie them on. YHC wasn’t sure, but thought he could see a wide Cheshire grin on the face of our esteemed colleague. I hope we made your morning sir because you certainly made ours!

    Blocks and discs were a welcome change to the usual drudgery of the parking lot behind the church. YHC would have like to have played more holes but 45 minutes doesn’t give us much time.

    Coffeeteria at Starbucks was great as always. Thanks for letting me lead today fellas. It was great to see so many familiar faces in the gloom.

    Never stop chasing the wabbit. 🙂

    Fudd

  • No good way to go

    10 runners started out excited that the route included going down Manders. Somehow it was lost that going down that hill also meant up Grove Hill and Honeymooon hill.

    Good pick up of speed through the middle mile to stretch out the legs. The half-marathon runners are ready for a couple rest days before heading downtown to the starting line. We’re all ready to go, the journey is the destination, the training has been fun now let’s log the time our watches expect us to finish, sit back, and enjoy.

    Starbucks afterwards was excellent. Next week YHC will have the Q on the Bootcamp side of this AO.

    Saturday 11/11 – Ruck with Food – 6 am at TwinTeam – see slack or OC for details

    Next Friday 11/17 – Ruckahoe canned food drive. See slack or Lockjaw for details

    A pleasure to lead this group of fine gentlemen through the streets of Midlo.

  • Dora Manndate

    2 men posted today for some kb action.

    Dora – 100x halos, 200x kb swings, 300x WWIIs

    11s – squats, lawn mowers

    Boat canoes to close out

    Numbers, names, Yardsale took us out