Category: Richmond, VA

  • Pin-Tater

    There were 10 total for the first Pinto-Tater Combined Q. Brief warm up led to a ton of chest exercises and abs:

    To the colonnade for 2 sets of 20 Pole Smokers, Bear Crawl 10 poles, 20 Boxing Cockroaches. Followed by 2 sets of 20 Incline Merkins and a little Curb Crawl to break it up. More arm/chest with 4 Corners of 10, 15, 20, and 25 Burpees, even more Merkins, a break of Squats and Freddy Mercuries. Back to colonnade for 3 sets of Pole Sits and Bear Crawling 10 poles and Crawl Bears. Mosey to bench for 2 sets of 20 Bulgarians, alternating with 15 Steps Ups, and 3 sets of Dips (15, 20, and 25). Finished up with yet more chest: 2 rounds of Burpee March in the parking lot with 20 WWIIs at the end of each, and to close it out…Up Downs (tip of the hat to Gomer from last week).

  • Happy St Patty’s Day!

    Two dudes came out to take on St Patricks Day the hard way.

    Here is what happened!

    COP — a few exercises YHC doesn’t remember

    golden horseshoe
    lap, 20 merkins
    lap, 20 merkins, 20 smurf jacks
    lap, 20 merkins, 20 smurf jacks, 20 WW2
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 jump squats, 20 plank jacks
    lap, 20 plank jacks

    A little stretching and that was that!

  • Its all uphill from here

    2 runners and 2 ruckers decided to hit the wet pavement of the trails of Rock N Roll this morning. Florence and Boberry started on the early bird shift and managed to get in about 3 miles while discussing the Leadership Development Process section of the Q source. While running our normal paved trail, Mudslide had the great idea of pushing it to another gear and hitting the hills extra hard so YHC follow suit. It seemed like a good idea at the time but if we only knew what Florence had in store, maybe we would have taken it a little easier! Great work today!

    House Party

  • Hot Potato DaPile

    6 men posted to DaPile today for some Hot Potato Q.

    • COP (Opus Q)
      • Parking lot tracers, SSH, imperial walkers, copperhead squats, American hammers, plank o rama
    • Mini Dora
      • 50x Mike Tyson Merkins, 100x shoulder taps, 150x donkey kicks; timer lunges
    • Pavarotti Q
      • Mosey to bus loop entrance
      • 10 dips, run to curb for 25 toe taps, rinse repeat 9 dips, 8 dips …
    • Corned Beef Q
      • Mosey to tennis courts for some 4 corners (alternating lunges, wall sits, merkins etc.)
    • Bulkhead Q
      • Mosey to pull-up bars for some triple check; P1 – pull-ups, P2 – squats, P3 – suicides
      • 11s – WW2s + monkey humpers
    • Native American run to flag w/ burpee optional
    • Numbers, names, Opus took us out
    • Notes:
      • Always a good beatdown with a hot potato Q
      • Hard work was put in by all
      • 2nd F at the Local Cup

  • Hootenannys around the Park

    11 redwoods met in the gloom looking to see a post St Pats Gomer Pyle trainwreck and found themselves sadly disappointed by a solid beatdown. According to the 3 barred owls presiding over Byrd Park, here is how it went down, more or less.

    The Thang –

    5 burpee start.

    Mosey to VITA grassy field. Disclaimer. 15x SSH, 10x Don Quixote, 15x Arm Circles, 16x reverso Arm circles, 10x seal claps, 10x Merkin IC, 10x HRM IC, 10x Grass Angels, 10x Australian Grass Angels, 10x Hulk Hogan merkins, 10x + 1 SHAZZAMs. Flip it over. 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 10x Bohemian Rhapsody, 10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. Mosey to Rusty Cage.

    Fudd shows up.

    TC fire hydrant run. 5 pullups + jumpups til muscle failure, squats. Mosey to stage for a block.

    TC touch a tree 3, 6, 9. Curls, presses. Mosey to amphitheater.

    10 dips each step. Plank for 6. Some bonus planks. Short mosey to circle.

    Abs circle – each pax calls out an exercise. Mosey to flag.

    YHC took us out. Prayers for Woodstock, TryHard, all injured pax.

    Announcements –

    • Sign up for Breaking Bread
    • New AO monday – the Alamo in the Rountree neighborhood
    • Currahee CSAUP convergence. 6a ruck. 7a bootcamp. 8a open 4man team relay. 3, 4, 5 mile loops + a walker route. Special prize for pax that do it all.

    NMS –

    Glad Pigskin got half a workout in before heading to the airport and Mississippi. Glad Fudd found us eventually after his Flipper inspired run; admittedly we dont use VITA very often. Good to see Faceplant back out after the baby. Welcome back to Senor Frog – hope you got what you are looking for. We know Handshake got what he was looking for – but that was before the beatdown.

    Great coffeeteria afterwards: we learned about cougars and sabertooth tigers and Rosie knows where the 60/40 bars are (maybe thats not surprising)

    Today we have 3 owls supervising the beatdown and we all know thats a hootenanny. YHC doesn’t really know why, but owls are uber cool despite their hatred of Saab. Maybe because they live in the night / gloom like a Light Infantryman? Just like Grunts, they are up and moving before BMNT (0622 today, thanks to DST).

    weatherunderground.com

  • The Collector

    We ran 4 miles and learned about Gypsy and his collection of valuable coins, jewels, friends with shoes, teeth, star wars action figures, finger nails, Pokémon and KISS cards, owl pellets, D&D dice, hot sauce, troll dolls and celebrity hair. Some of that is true.

  • FINISH HIM! Flawless Victory

    9 Mortals were invited to the Mortal Kombat Tournament in Outworld. Here’s what Shang Tsung witnessed from his seat of judgement :

    Mosey to basketball court. Definition of 3 F’s, 5 Core Principles and Mission Statement. Emphasize YHC isn’t a Personal Trainer and to push yourself, dont hurt yourself. Modify as needed.

    Initiate soundtrack from 3 iconic Fighting Video Games on the speaker (Street Fighter, Mortal Kombat, Killer Instinct)

    Slaughter Starter 100 SSH IC

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    Santa’s Ladder between the basketball hoops on either side of basketball court : run to opposite side and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps.

    Mosey to parking lot behind playground

    Use the combined distance of 3 parking lots for the following :

    Black Jack : Start at beginning of first parking lot. Perform 1 Merkin – run to far end of 3rd parking lot – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. (We got through the set of 8 Merkins and 13 LCBs before we had to run back to the basketball court)

    4 minutes left so YHC turned on “No Easy Way Out” by Robert Tepper from the Rocky IV soundtrack and we did the following :

    rapid fire Straight Leg Kicks with right leg for 1 min

    rapid fire Straight Leg Kicks with left leg for 1 min

    rapid fire alternating Punches for 1 min

    Flutter Kicks for 1 min

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : The Alamo AO launches this Monday 3/20 at 5:30 am at Rountrey Neighborhood Clubhouse;

    This Thursday 3/23 at 11:45 am – SOJ Lunch at Wong’s Tacos on Winterfield Crossing in Midlothian

    Ongoing prayers for healing for Nancy and Doublemint’s knee injuries and all other PAX on IR

    NMMS : YHC was feelin the Qdrenaline this morning! Shout out to El Chapin for modifying as needed and finding ways to still workout with us. Had a blast embracing the Suck with y’all and enjoyed coffeeteria afterwards.

  • Personal FNG record

    Howdie from the Western Highlands of PNG! YHC had a crew of FIVE FNG’s come out this AM to sample the F3 fun they’d been hearing about, and as it would turn out, apart from my buddy Dr Mark, it was missionary boys aged 8-12 who joined us. YHC reviewed all the basics about F3 as we went through a solid warmerama, then gave them a beatdown tour of Ground Zero, down and up the gravel road hill with variable IC reps and movements, a bunch of Mary under the awning, a couple rounds of indigenous carousel planks with burpees, a solid triple check on the soccer field, and some final mary and stretching. YHC kept the momentum going but tapered the total beatdown level to suit the mostly youngin population. The boys loved it, and already word is spreading around Station that the Ground Zero workout is for anyone interested. In fact one of our female docs has asked to join us next week. So hey, come one come all, let’s get stronger together! Our FNG’s all participated in the nicknaming today, which included Dr Mark being nicknamed “NoGrass” for his bald pate (the Pigin word for hair is grass), his son Levi who likes Minecraft being named “Mojang”, the two Stewardson boys nicknamed “Messi” (loves soccer) and “Boardwalk” (loves board games, Monopoly), and a PNG boy who hangs with the missionary kids nicknamed “Tiny T-Tex”. Fun times has by all, and YHC is looking forward to seeing how this thing grows. Prayers always appreciated, DTH

  • DaPile HP Fun

    4 brothers showed up for this morning’s DaPile fun and here is what went down:

    COP

    So we made the Q a Hot Potato for Saturday, we like this as the workout gets hard with the rotation of the Q and this workout was no exception. Bulkhead starts us off with some initial warm ups 20 SSH, 10 Helicopters, 15 imperial walkers, then we begin to mosey and do a routine at each stopping point along the way, first stop we start with 20 merkins, second stop 20 LBC’s third stop alternating lunges, 4th stop at the track area and we Bernie Saunders to fence at top of hill. We pass over the Helix, we run to bottom of Trail by Football field. We partner up and P1 runs to gate and back, P2 – Polar Bears toward gate. We swap P2 runs to gate and back while P1 Polar Bears. Same trade where P1 runs to gate and back P2 Bear Crawls flap jack then P1 runs to gate and back P2 walking lunges flap jack and we are done with this routine. Mosey to bottom of hill pass on to Mr. Holland. So we continue on the X/C trail and cut over to Honey Meadows in the Cul de Sac we perform 5 burpees, then mosey to next intersection for 20 merkins. Mosey to next intersection and perform 20 merkins opposite from previous for each man. (Mr Holland noticed some did ranger style with elbows in and some did elbows out last rotation). Mosey to next intersection and 20 American Hammers, Mosey to next intersection and 20 WW2 Sit ups, Mosey to turn circle and we bear crawl around circle. Mosey to intersection of the entry to Honey Meadows and we perform all of the exercises (5 Burpees, 20 merkins(10 of each type), 20 American Hammers, 20 WW2 SU. Passed to Corned Beef. Mosey to brick wall of Elementary School, for rotating wall sit. In this routine, everyone does a wall sit, first person performs 5 donkey kicks, then back to wall sit while second person does 5 DK’s. continue down the line for one set. STAYING in wall sit, we do this 2 more sets. We then Moesy to the track and partner up. P1 runs lap around track as the timer, P2 performs 5 hanging leg lift from pull up bar, 5 Squats and 5 merkins (continuing this rotation while P1 is running lap). We switch with P2 running lap and P1 performing the exercises. We have 5 minutes left after one rotation so we mosey back to flag. Man did we push today…what a hot potato!

    So we numberama, namerama and Helix took us out in prayer.

    Moleskin

    We had our 2nd F at local cup as this is tradition after a DaPile workout and gather to catch up for the week. Even though the numbers were small today, we crushed the morning with a great beatdown and this was out toast to the weekend. Way to work gents and I will see you in the gloom. Anyone from the southern regions are welcome to visit and we will treat you to some great coffee and conversation…after a nice beatdown of course!

    Cheers…..CB!

  • Flex Friday St Patrick’s Day

    A good turnout of 9(originally 8 Hardywood was a little late. When I saw his vehicle, I went “who in the blue hell is this?”). The idea today after yesterday’s training for the 2024 Olympics in the 4×400 relay(lets not quit the day job), come back and take it easy. I wanted to work on a few things that we normally don’t do and hit areas that we all need(trust me, older we get anything to help keep the muscles loose is a plus.

    Warm-up: SSH, Don Quixote, Helicopters, Arm Circles, Imperial Walkers, Copperhead squats, Merkins, LBCs, Alabama Prom Dates, then a little stretching. Time to mosey to the coupins to choose wisely.

    The idea today was for 2 to go to the battle ropes(I have 2, they are not the same). One works on the battle ropes, the other picks up the 50 pound sandbag then runs down to the stop sign and back. When the one person returns, switch up. Back at the coupins, we started off the exercises with presses, after a little bit switched it up to bent over rows. Next group went(group that stayed did a 3 part squat: regular, regular w/ calf raise, then a jump squat with coupin). Next 2 up, then to WW2s with a press to the left, middle and right(not so easy). the next group since we had an odd number 3 went(we then hit the biceps and triceps w/ curls and tricep extensions in one move).

    Second round: whatever battle rope you didn’t use the first time(you used it the second time around). This time we started off with rock-copters, as we kept going adding exercises such as the triple lunge(lunge forward, backwards and side). The side ones we don’t do much that works the side plus hips and allows that extra movement. Getting to the end, focus more on slower movements such as curls, deep squat holds(keeping the body straight up which will work the core and hips more) plus slow presses(5 count down, 5 up trying to really extend at the top). Everyone did their 2 rounds, put the rocks back and a little mosey to the rails

    Jerkins were next….a little twist where you grabbed the feet so you really focused on the back, upper body plus works a little grip. Each person did 2 rounds, back to the flag to grab a band for some extended stretching. Take the band on the foot…..then worked your legs to the sides(work on the stretch plus relax into it to help elongate the muscles) holding it for a minute or a little more. A final thing of 10 quick merkins and finished on time

    Counts, announcements and prayer from YHC

    Monday…..new AO at Rountry(Alamo) looks to be a big turnout. Saturday they need someone for Dogpile so sign up please. Rock n Roll we have a ruck starting at 6am, a pre workout run at 630, then the workout at 7. If you signed up for Rugged(start the training what we do is great just keep going). If you want to sign up, I think I have something coming for 10% off which will help the costs. Enjoy the day, watch lots of games and see you tomorrow