Category: Richmond, VA

  • Floss Daily…

    A dozen showed at varying times to run a variety of routes – including Mt Henrico and the one shown below.

    Bone Thugs completed his first run that involved following the prescribed route. Whitesnake studied hard and by all accounts did not get lost.

    Never too late to train for the Bear Creek 10M this weekend. Best wishes to the ~14 gents who will be running and consuming hot chicken soup.

    Saab abides

    https://onthegomap.com/s/s5a5e2va

    4 milers proceed straight through University to Westham. 5 milers take Wood to Lakewood, then to Westham.

  • Goyne Strong

    Four hard charges got together this morning to get another early morning workout in. As I was pulling in early to set up cones for the workout, I saw Big Rig already at the park getting his own workout in. Motivating.

    The Thing:
    Mossey to the Basketball Court

    side-straddle hops, Ukranian Soldiers, Don Quote’s, Imperial Walkers, Super Mario Jumps Karaoke

    Mossey to the Football Field

    Four Cones laid out along the corners of each endzone.

    Cone 1 10 burpees, run 100 yards to Cone 2

    Cone 2 20 Mercans run back to Cone 1

    Cone 1 10 burpees, run back to Cone 2 20 Mercans, run 40 yards to Cone 3

    Cone 3 30 World War 2s, run back to Cone 2

    Cone 2 20 Mercans run to Cone 1

    Cone 1 10 burpees run back to Cone 2 20 Mercans run to Cone 3 30 Word War 2 Run to Cone 4 40 Squat Jumps.

    Total: 50 burpees 120 Mercans 120 World War 2 80 squat jumps

    Run one lap around the outside of the football field.

    40 pole smokers

    Finally Bring Sally up. A sadistic song in which you follow the lyrics “Bring Sally Up” equals Stand, “Bring Sally Down” equals squat and hold in position until you hear “Bring Sally Up”. The song goes on for what seems like and endless loop and possibly on repeat. The first minute seems quite easy, but by the end of the song, your quads are on fire.

    Five minutes to go, finish with 30 yard run around gazebo 20 Mercans, 30 yard run back 30 leg lifts.

    COT, Names, Numbers, Prayers.

  • Broga party of 2.

    Last Call joined YHC for an early morning Broga session. Lots of good stretching and even better conversation.

    Hope these two Brogi’s can inspire others to join a session. Guaranteed to feel better. Guaranteed.

  • Immaculate Conception

    Six timely gents, including one traveler from the south, heeded the call of Machismos watch and took off to parts less traveled. A lone warrior ventured in search and upon his travels, found this tale was told.

    PAX traveled off campus, across Robious into Greenfield Community to see the latest happenings. Circle up at Granada and Woodmont for welcome, disclaimer and warmups that included Invisible Jumprope, DQ’s, Jazzercise, Copperhead Squats (with hissing) among others. Everyone seems warm, lets get it on….

    THE THANG:

    Partner up for Love Hill on Flat Ground. 1 man runs while the other does moving exercises that included Bear Crawls, Lunges and Broad Jump Burpees. Finish up at Neptune Dr. Short Mosey over to the lush fields of Greenfield.

    DORA of Love: Partner up again. 100 Pickle Pounders, 200 Squats, 300 Flutters (2 count). Partner ventures out to find 3 trees and returns, no repeatos.

    Back out onto Greenfield for Brocode Lindsay. Start with 30 WWII’s and 10 Carolina Drydocks. Travel around the block as a group, stopping at various intersections until complete 10 WWII’s and 30 Drydocks. Avoid the spikey grass, heavy traffic and numerous onlookers staring out their houses. Finish up at Woodmont and Rockledge Rd.

    Burpee Drive BTTF: Travel along Woodmont stopping at vehicles along the way. SUV = 1 burpee, Car = 1 HR Merkin, Truck = 1 Jump Squat. Double the exercise if vehicle is parked on the road or passes the PAX along the way. School Bus = 1 WWII.

    BTTF to find the lone PAX member returning from a solo for quick Mary of American Hammers and APD’s.

    Names, Numbers, Prayers, Announcements. YHC took us out

    Announcements:

    SOJ Social this Friday March 10th. 5.30 @ Diamond Billiards. Try to win Rosie’s money at 8-ball.

    Good luck to DTH and his Family as they spread the good word and good medicine to those living in Papa New Guinea. Safe Travels.

    NMS:

    Good to have a traveler, Marta, join the group from Charlotte as he visits F3RVA for a quantitative physics convention. This led to intense mumble chatter throughout the beatdown. With smaller numbers due to various reasons, it was good to venture off campus and see a new territory to explore. Machismo lost his Pickle Pounder virginity on those plush green fields of Greenfield park. Neighborhood was quite busy this morning but led to some good laughs and entertaining discussion. Always good to spend the morning with you gents.

  • Craney Island Challenge Route

    Tonka, Hash, Corned Beef, Marco Polo, Yardsale, Mr Holland, Opus

    YHC pulled up this morning to a gang waiting to take on the Craney Island Challenge Route Below:

    Craney Island Challenge Route

    We do this route counterclockwise starting through Giles and then through the Craney Island Neighborhood. You’ll notice the dead end tail that was a challenge going downhill then back up and then continue through the neighborhood back to Atlee Station Road returning to school. Opus, Hash, Marco Polo, and Mr Holland crushed this, YHC and Tonka stayed on the level route and ran around the church to make up the distance and log in 4.1 miles.

    Numberama, Namerama, YardSale took us out in prayer.

    Moleskin

    This was a combination of parts of two different routes that we run from Rutland or Atlee. This will be more challenging running it the clockwise direction with an almost 1.5 mile up hill near the end of the run.

    Have a great day everyone, see you in the gloom…Cheers…CB!

  • Party of 5

    Five faithful veteran PAX posting in perfect March weather for a HD beatdown. We did:

    COP: SSH, Imperial Walkers, Don Qs, Ukrainian Soldiers, Flutterkicks, Merkins, Scorpion kicks. Mosey over to covered end of school: Alternate between bear crawl and Lunges with 5 HRMs and 10 Squats at change overs. Mosey over to PES pullup bars: 4 rounds of 7 Pullups and WWIIs.

    4 Corners on PES field with 20 HRMs, 25 Flutterkicks, 30 Jump Squats, 35 Carolina Dry Docks.

    Mosey over to QMS track: 10 Step ups, 20 Diips, 40 Bench kicks. Repeato +5 reps each. Per PAX request over to Jerkin Gym: 4 sets of 7 Jerkins. Finish with few rounds up and down Heartbreak hill with burpees at the top. 2 min of mary back at Flag and YHC took us out.

    NMS: Small but strong pax at HBR. Always good to Q with a small but strong group, no 10 counts or waiting around for the 6, just consistent movement.

    No real barbs between Handshake and Atilla, besides the flatulence kind. The ladies workout group was getting setup as we blew past them after knocking out our pullups. PAX age range was quite narrow between 39 and 47.

  • Here comes the sun…..

    It will start to get lighter sooner(after Sunday) we go out there and the sun will be out. I am looking forward to it yet I am sure those who get the fartsacks will go wait, what time is it(WTF). Lets see if I can get this done quickly while it’s fresh in my mind.

    A lap around the school to start with…then back to the flag for the warm up. The warm up consisted of: SSH, Imperial Walkers, Ukrainian Soldiers, Arm Circles(each direction), Merkins, LBCs and Alabama Prom Dates(last one to help loosen the hips)

    With a kettlebell in hand, strolled over to a spot where we have used it before. A little triple check, descending ladder(10-1 step ups per side, then tricep dips(20 drop 2 after each set), then a little run over to the light pole for inchworms. A little break midway thru, finished it up then grabbed the bell and strolled to the next spot

    The next spot it was exercise(increase by 5 after each set), with a run to the curb and back. 5 single leg deadlifts per side, 10 cleans per side, 15 lawnmower pulls per side, the finisher of 20 KB swings. A little walk to the flag where we played with a little grip tool I have(put it around the handle of the kettlebell or weight) while the rest stayed back. 2 at a time walked down for a little farmers carry, the rest stayed and we finished off with plank pull-thrus, renegade rows, and curls for the girls.

    Counts, announcements(see the Slack page for everything upcoming) prayer by YHC and that’s it. I will lead again Friday(bringing the bands)

  • Batteau Batteau Batteau

    3 mighty warriors skipped the fartsack, ready for another Monday at Batteau. A hot potato was called and according to a couple of early dog walkers, here’s how it went.

    WARMARAMA:
    Oyster: SSH , Helicopters, Arm Circles, imperial walkers, Cherry Pickers, Merkins.

    The Thang:
    Oyster: Mosey to the tennis courts for 4 corners prostitute style.
    Corner1: 10 Merkins
    Corner2: 20 jump Squats, 10 Merkins
    Corner2: 20 jump squats, 10 Merkins (getting our moneys worth Corner2 – 2x)
    Corner3: 30 monkey humpers, 20 jump squats, 10 Merkins
    Corner4: 40 LBC, 30 monkey humpers, 20 jump squats, 10 Merkins
    Pass to Hitchiker

    Hitchhiker: Mosey to trail entrance for triple check.
    1. Flutter kicks
    2. Imperial Walkers
    3. Runner to the top of the trail and back

    Hitchhiker: Mosey around the lake and BTTF

    Numberama: Namerama:

    Flatline took us out. Great message from Flatline on Courage. Well said brother.

    NMS: Swirly put out a call that a Q was needed and 3 warriors took action. Hope you feel better Swirly. A hot potato was thrown around and off we went. That hill on the way back to the flag from the lake is no joke. Let’s go again.

    Announcements: See Slack

    Oyster

  • Graveyard Shift

    1 man Wolf PAX

    Considering we started doing the grueling 430 am Graveyard shift in September (i think) the fact that today is the first time that I’ve been by myself is pretty impressive. @Florence would tell me I need to recruit the cafeteria worker I occasionally see at Providence Elementary. At least I know someone who is awake in the gloom. Anyway here’s what I was up to.

    Started out at the basketball court. Suicides 1/3, 1/2, 2/3, Full court x3

    Mosey over to the hill with 3 lb dumbbells

    Run to the bottom of the hill then run back up. X5

    Run to the bottom of the hill then Bernie back up x5

    Run to the other side of the soccer field and broad jump back

    Repeat hill and soccer field exercises

    Side shuffle to the end of the hill and back

    Side shuffle to the bottom of the hill and back, repeat opposite side

    Run to the bottom of the hill and run back up x2

    Run to the bottom of the hill and Bernie up x2.

    Run to other side of the soccer field and broad jump back

    Mosey back to my truck

    1 man Wolf PAX out.

  • Kentucky Madness

    YHC showed up this morning to welcome 4 other brothers for a morning basketball themed beatdown and this is what happened:

    COP

    We circle up for some pre-basketball warm ups, with stand and hang, triangle lunge (where you go into a lunge with palms on the ground, then straighten front leg…ouch) we alternate with other leg. Walking lunge from line to curb, frankenstein walk back. Arm circles 10 small 5 big, reverso. Pigeon right side, then left side.

    THANG

    So we mosey to basketball court behind the middle school and everyone takes a shot on the basket with the ball. One person makes it so we have 10 minus 1 made basket for 9 reps of the exercise. We are running suicides, at each stop we perform 9 merkins. We finish at the baseline, 2 make a basket so 8 reps, this time squats for each stop. Shoot again, one basket 9 LBC’s at each stop. Shoot again 4 baskets so 6 reps of Tijuana Wine makers (Plank,then to elbow plank, back to plank and one merkin…makes one rep) at each stop. Shoot again 8 reps reverse lunges for each stop. Shoot again 8 reps and you make your own bed with this one, no repeats at each stop for this final effort.

    COT

    Mosey back to flag for numberama, namerama…Opus took us out in Prayer.