Category: Richmond, VA

  • Real bros share loads…

    Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 

    The THANG:

    WARMERAMA:

    • Mosey to the lit area behind the school and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

    COP #1:

    • Mosey to the bottom of the grassy hill
    • 5-Man-Modified BURPBACK MOUNTAIN
    • P1 – starts the 100-burpee count
    • P2 – TIMER – bear crawls hill
    • P3 – Flutters 
    • P4 – Jump Squats
    • P5 – WWII
    • Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

    COP #2:

    • Circuit the track
    • Dips x15 IC on the near bench
    • Big-O’s x10 IC each direction on the opposite side

    COP #3:

    • Mosey up to the practice field
    • Variable Sprints & Mary & Stretching

    COP #4:

    • Mosey over to Mount Midlo
    • x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
    • #1 – P1 Bernie, P2 x1 Burpee and run to switch
    • #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
    • #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

    COP #5:

    • Mosey around to the school brick wall
    • WALL WORK:
    • Hoedown’s x10 IC
    • Donkey Kick-Off’s – up to 20
    • Hip-Slappers x10 IC
    • Dirty Hookups x10 IC each side
    • Peoples Chair, alternated leg lifts held

    Mosey BTTF for COT:

    • Counterama # 5 (total #12 w MOT)
    • Namerama
    • Announcerama (see Below)
    • BOBERRY took the PAX out in Prayer

    NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

    Announcements (SEE SLACK!)

    • F3 Business Cards available from DTH – let’s get the FNG recruitment going!
    • “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
    • Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
    • Still working on a make-up date for OC’s Bourbon & Books – TBD

    Prayer Requests:

    • DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
    • Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

  • Party of 5

    5 strong showed up for WDOG this morning and this is how it went down.

    Mossy to police statue for warm ups

    Triple check at the steps – run the steps – WW:II’s – flutter kicks

    Field for 4 corners – 10 Burpees, 20 hand release merkins – 30 wide grip merkins- 40 regular merkins – work are way back – SSH’s – squats – Monkey humpers – and Burpees

    Light pole – 1-9 increase exercises – LT. Dans, LT DANs, SSH’s, Squats, Merkins, WWII’s, IW’s, Burpees

    Native American run back to the flag

    Mary

    Great job guys – beautiful morning – thanks for coming out and for allowing me to lead.

    Thanks for taking us out and for the coffee Hitch !

    BODO’s 7 year anniversary Q tomorrow – Bridge Saturday !

    See y’all in the gloom

  • What Are All These Lines On The Track

    Track day menu.

    Amuse bouche: 0.5mile warm up

    Starters: active stretching (A skip, B skip, high knees, Carioca).

    Mains: Ladder 4x200m, 2x400m, 2x800m, and 2x400m. Pacing (~mile+1min). 200m active recovery between reps/sets.

    Postres: 5min cool down.

    Back to the flag to join with the bootcampers. DTH and Boberry took us out.

    Merci a tout le monde qui sont venus

  • Lay down next to my dumbbells

    fabulously 70 and sunny this morning. According to the people getting the best parking spots. This is how it went down. Indegeninous ppl run w 5 merkins

    Warm up / stretch with Jazzercise for Nancy’s return to the gloom following surgery. 

    The countdown:

    Squirrels (squat/curl)

    Push press (each side)

    Lawn mower pulls (each side)

    Reverse lunge w hold (each side)

    Nolan Ryan

    X5 count down all the way to one

    Triple check

    Flutters w coupon

    Ww2 w coupon

    Dora

    50 man maker merkins

    100 American swingers 

    150 goblet squats

     Mini broga cool down

    Numbers, names, announcements, Hermie took us out

    Announcement 

    Lunch on Thursday at Brickhouse. Their bacon slaps. 

    QSOURCE preruck from Sot at 5am tomorrow 

    NMM 

    Awesome to see the growth of this AO! Greta mumble chatter. Have a great one fellers. 

  • Fat Tuesday

    Nothing to see here..  just a bunch of pax doing some exercise while talking about Riding your Mom’s bike…. Clydesdales cuddling, Guys from West Virginia winning dunking contests Honeydo’s lunge form..
    oh wait… that was all Handshake talking about stuff.

    It was good to back out in the Gloom with the bootcamp brothers.  Not gonna lie, my runners arms have seen slim to no work in almost 6 months.. full focus on running has made me faster for running races, but i am far less fit than i was this time last year.  while i was struggling to complete Merkins and Pull ups the rest of the pax was bat flippin the work out today.  Great work by all.. I have lots of work to do to catch back up… and it all started today.

    How does that saying go.. You can either start it one day or make today day one.

    The Thang:
    0530 Pigskin comes rolling in on 2 wheels
    0532 Disclaimer and we mosey to the Black top behind the school for COP

    COP:  I.W, SSH, Plank to warm up

    1st Event: 4 corners (each exercise completed to 15 then run to next corner.)

    • Round 1:
      • Corner 1: WW2, Corner 2: Flutters, Corner 3: Reverse Crunch, Corner 4: LBC
      • Corner 1: Squats, Corner 2: Jump Squats, Corner 3: Lunges, Corner 4: Sumo Squats
      • Corner 1:  Merkins, Corner 2: Wide Arm Merkins, Corner 3: Carolina Dry Dock, Corner 4: Diamond Merkin
      • Corner 1: WW2, Corner 2: Merkin, Corner 3: Squats, Corner 4: Burpee

    Mosey to the hill
    2nd Event:  Heart Break Hill Triple check
    3 PAX of 3 pax for 3 rotations1 does WW2s, 1 pax does Squats, 1 pax runs to bottom of hill and back.  Swap until all pax have completed all items 3 times

    Mosey around the track to the pull up bars.
    Ring of fire pull-up addition. (Twice)  Each pax holds plank while others do 5 pull ups in a rotation fashion until your turn.

    Mosey around the track to the bleachers.
    15 dips, 15 2 count flutters, 15 American hammers
    22 dips, 22 2 count flutters, 22 American hammers
    30 dips, 30 2 count flutters, 30 American hammers.

    Mosey back to launch.
    On your 6.. hold feet 6″ off ground until 6 is in.
    60 seconds of Flutters.

    All Done.

    Thank you guys for coming out and pushing me today.  i appreciate you all.

    SYITG!! I’m going to bed now.. getting up at 530 is rough and i have WTH guys to see tomorrow.

    V/R
    John (Gypsy) Boles

  • Back to Where It All Begins

    A quartet of early risers dusted off their secured broga mats for the 1st pre workout stretch of 2023. Conditions were pleasant with an unexpected overnight dew falling upon the courts. Areas of interest included shoulders, back, calves, hamstrings, hips and glutes. Good to have DTH and Doozy join us this morning and Chaplain in the fold. Plenty of creaks and moans were audible as we work out the winter joints. Hopefully warm weather continues.

  • Giles Side Entrance

    With the ruckers apparently sleeping off their President’s Day festivities, 3 runners set a brisk pace just over 8:30 per mile on a new route. Runners went behind the schools down to Honey Meadows, turning right at the roundabout and looping around the front of the neighborhood to avoid the culdesacs. The runners then took Meadow Pond to Peach Blossom, eventually exiting the front of Taylor Farms on the trail running along Atlee Station Road. After crossing Atlee Station, the PAX explored Staple Ln, hooking a left into a too-new-to-be-mapped trail entrance into Giles. The PAX finished with a bit of looping around Giles, getting in about 4.75 miles and finishing early. As we returned, we spotted Circle K cycling in the perfect workout weather. Numbers, names, and Phonics took us out.

    The route was flat, and the nice weather made the pace less uncomfortable than it could have been. A lot of good mumble chatter about Phonics’ major life (running shoe) decision, statuary, and race-day pacing. Full credit for finding the Giles side entrance goes to my middle 2.0’s insistent navigating during a weekend double-stroller run. She was right. That trail did go somewhere. That will of course be the only time her Dad is wrong about something.

  • Back In the Gloom

    After a short hiatus, YHC and 6 beasts hit the streets of NM.

    COP – SShs, Invisible Jump rope, Stretches, LBCs, WWIIs, More Streches

    Mosey to top of Hill

    Dora 1 – Runner, 100 Merkins, 200 Squats, 300 LBCs

    Dora 2 – Runner (Bernie) 50 WWIIs, 100 Box Cutters, 150 Dry Docks

    Lunge Back

    Love Hill – Runner, 5 lunges then burpee (X2)

    Back to lot, Luggage Carosel, Toe Taps, and Parking lot Tracers.

    BTF – Numbers, Names Honeymoon took us out!

    Prayers for OCs Son!

    Great to be back out Gents!

  • Back up the Mountain

    Fourteen trekkers who didn’t get their fill from 2 weeks ago, returned to base camp for another summit attempt. The Q left early but passed along ample instructions. Mt Henrico it is again.

    The Route

    • Mount Henrico

    Numbers, names, the Q took us out.

    Moleskin

    This route does two things. 1. It never gets old. 2. It never gets easier.

    Almost everyone made it to the top. There was still 1 that got lost but made it back to base camp successfully.

  • Running for a Friend

    Running for a Friend

    Fourteen of the best gentlemen you could find, gathered to listen to today’s instructions. Two started early but were instructed to come back for further instructions. Routes were:

    The Route

    • 4s – Right out of the parking lot, left up Gateway, left on Campus
    • 5s – Left out of parking lot, slight right up Richmond Way, left on Gateway, left on Campus
    • 6s – Left out of parking lot, slight left along the lake, up by the baseball field and weinstein center, continue up Richmond Way, left on Gateway, left on Campus
    • Everyone cross Boatwright through the path then left on Wheeler
    • Convene at the bottom of Gardiner
    • 3x intervals up Gardiner, recovering over the hill and down Chandler
    • 3x intervals up Chandler, recovering south on Ridge Top, right on Shrewsbury, left on Horsepen, gather at Waveny
    • 1x interval up Dartmoor (audible)
    • 2x interval up Waveny
    • BTTVSF via fraternity row

    Numbers, names, announcements, YHC took us out.

    Announcements

    • The bridge this weekend. See TYA.
    • Ash Wednesday service available at Regency, see Bodos for details

    Moleskin

    Much to everyone’s likely disbelief, YHC hadn’t planned on intervals today until yesterday. Sometimes you need to push yourself harder than you normally would in order to clear your mind and soul of life’s complications. Today was one of those days for YHC.

    Thank you all for enduring the repeats up those hills with me. Every step of mine was in memory of Bella.