Category: Richmond, VA

  • Your Left or My Left

    One dude put his heart into moving quickly into The Gloom. Temps were 70 and sunny. According to the Elvis impersonator on the elevator, the following may have happened:

    5 miles. Left, right, right, left, left again, left again, turn around (to the left), right, right, left, right, left, left, and right into the parking lot.

    NMS: new character at The Clinic. Bowling shirt (jet black and orange, looked expensive), jet black died hair, Elvis glasses, about 9 rings, felt slippers, baggy dress pants, and travels with rolling bag. Saw him 3 times in the hotel this week. Has to be an Elvis impersonator.

  • Happy 29

    2 Q’s in so many weeks. I didn’t plan to lead this week, but picked it up last minute. I had no idea what I was going to have the Pax do until last night at about 10pm. Since tomorrow is my 29th birthday, I decided we would do sets of 29 of each exercise. The group was small this morning with just 3. Florence modified and did what he could, props to him for still getting out there.

    Side straddle Hop
    Windmill
    Inchworm
    Mericans
    Plank
    Grave Digger
    UHaul
    KB Swing
    Lunges – double count
    Goblet Squat
    WWII
    American Hammer
    Flutter Kicks
    Crunchy Frog

    We moved through these faster than I anticipated, and my backup was doing burpees. I thought better of that. Rosie and I took a lap around Sweaty Beaver with our kettlebells, came back and joined Florence doing some shoulder presses, another round of WWIIs and two laps around the parking lot.

    Numbers, Names, Announcements, Prayer

    Prayers for OC’s son during surgery today as well as safe travels and recovery for Florence.

    Next week 2/23- 2nd F lunch at Brickhouse Dinner 11:45(?)

    Special thanks and shout-out to Rosie and Florence for the advice on planning and leading a Q – it was greatly appreciated.

  • Where My Dogs At?

    Two runners, two walkers, and a dog fought off the fartsack. Here’s where they went:

    The Route

    • R on Pump
    • L on Church to Gayton Elementary
    • Reverso
    • Loop around Godwin
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Lulu chose the route at YHC’s coaxing.  Intention was to take Glen Eagles back, but the PAX chose a straight out’n’back.

    ANNOUNCEMENTS

    • None
  • Up for Grabs

    9 strong this beautiful morning at Timberwolf. With the Q still open, I grabbed it and ran with it 

    WARMARAMA

    • Side straddle hops
    • Michael Phelps
    • Arm circles
    • Imperial Walkers
    • LBCs
    • Merkins
    • Leg stretches
    • Arm stretches 

    The Thang:

    Indian Run (1 mile)

    Triple Check (across the field)

    • Partner 1: Dips
    • Partner 2: Step-ups
    • Partner 3: Runs

    11s (on the track)

    • WW2
    • Jump Squats

    Relay – 3 Teams (tennis courts) winners and losers got Burpees

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Dark Webb / F3 Cape Fear – Break Point

    Back at it today in Wilmington, NC. Not sunny but getting close to 70.

    The Thang:

    Dark Webb…. rep counts 1:2 – 10:20 Jack Webb (merkin: shoulder press) House of Payne (Squat jumps: Bonnie Blair’s/Ball Dippers) Big Boi Heels (BBSU: Heels to Heaven) Happy Jack (Burpee: SSH) in between each exercise we moseyed around the parking lot.

    Been a long time since YHC did a dark webb. This was killer on the legs and will likely make an appearance sometime relatively soon.

  • Hands on a Hardbody

    8 racers lined up on starting block for a special themed workout that YHC made up on the way over per usual.

    The PAX queued up the Drive soundtrack on the radio and channeled their inner Ryan Gosling.

    Warmarama with 40 SSHs, switching to non-cadence DQs, helicopers, cherry pickers, LBCs, mirkins and other various stretches.

    A special Traffic Cone dora with 100 cone-bell swings, 200 cone presses, and 150 kimchi twists over the cone.

    Then, back to the flag where teams of 4 pushed all 4000 lbs of the 4runner to the end of the lot and around the loop. Last Call was quite reckless when he had his turn at the wheel.

    Then, a question was asked. Could 8 men push the truck up the hill? From the bottom of the Forge all the way up to the flag? Yes. That is exactly what we did (with a small pit stop in between). Completely bonkers.

    Parked at the flag and did a quick Mary with 6-in hold and 5 WW2s around the circle.

    A short exercise based on ‘Hands on a Hardbody,’ possibly the greatest documentary of all time. Wall sits on the truck with hoedowns. Then dirty truck hookups. Then wall sit steering wheels, then another around of dirty truck hookups. Don’t take your hand off the truck!

    Last but not least, 1 minute of elbow plank.

    COT and announcements.

    The impossible task of pushing that much weight up the hill on your own is quite possible with the power of the PAX. Drive off into the sunrise.

  • My Apologies to Poe

    Once upon a midday dreary, while I pondered, weak and weary,

    Over many a quaint and curious Backblast of forgotten lore

    While I nodded, nearly napping, suddenly there came a tapping,

    As of someone gently rapping, rapping at my chamber door.

    “There’s a white animal”, I muttered “tapping at my chamber door—

    Only this and nothing more.”

     

    Ah, distinctly I remember it was 2 months past December;

    And each separate dying ember wrought its ghost upon the floor.

    Eagerly I wished the morrow; vainly I had sought to borrow

    From backblasts surcease of sorrow, my Backblast, the task before

    For the rare and radiant Backblast which one would say was not a bore

    And so, we’ll do 5 Burpees at each schoolhouse door!

     

    We did SSHs, Imperial Walkers, Don Quixotes and stretched a little more

    The lights were still off, before we approached the first schoolhouse door.

    Where’s Lighthouse and Offshore? No Fudd or ByProduct! We did 20 KB exercises but before

    We traveled to the next schoolhouse door, we did 5 Burpees more

    Atilla said, “5 Burpees more”

     

    And so it went. We circumnavigated the school stopping at each schoolhouse door to do the following:

     

    20 Swings

    20 Curls

    20 Upright rows,

    20 Triceps

    15 Sit and Press

    20 Overhead press

    20 Goblet Squats

    20 Renegade Rows

    20 Situps with feet anchored by bells

    20 Lawnmower pulls

    20 Overhead pulls

    20 Halos

    20 Step ups (10 each leg)

    20 Swings

    20 Curls

    15 Upright rows,

     

    Each time Followed by 5 Burpees

     

    Between the doors, Rifle carry, waiter carry, around the world and Lunge walk.

     

    Presently my soul grew stronger; hesitating then no longer,

    “Whitesnake” said I, “or White Deer”, truly your forgiveness I implore;

    If I had Fart-sacked I’d still be napping, and so gently you came rapping,

    And so faintly you came tapping, tapping at my chamber door

    That I scarce was sure I heard you, here I opened wide the door

    Darkness there and nothing more

     

    Open here I flung the shutter, when, with many a flirt and flutter,

    In there slid a stately Whitesnake of the saintly days of yore;

    Not the least obeisance made he; not a minute stopped or stayed he;

    But, with mien of lord or lady, perched above my chamber door—

    Perched upon a bust of Pallas just above my chamber door—

    Perched, and sat, and nothing more.

     

    And the Whitesnake, tongue is splitting, still is sitting, still is sitting

    On the pallid bust of Pallas just above my chamber door;

    And his eyes have all the seeming of a demon’s that is dreaming,

    And the lamp-light o’er him streaming throws his shadow on the floor;

    And my body from out that shadow that lies floating on the floor

    Quoth the Whitesnake “5 Burpees More”!

     

    Announcements:

    This Saturday: Virginia Boys and Girls Club at 11:00 AM. Mr. Rogers is helping with unloading an Amazon Truck. See Slack 3rd-f-faith for more information. You can bring your 2.0s.

    Sunday, Feb 26: Red Cross Blood Drive at Epiphany Lutheran from 8:00 AM to noon.

    Near Future: Little League Fantasy Baseball: See Atilla for information on the draft process.

  • The Second Thursday

    5 runners and 2 ruckers enjoy some spring weather in February for a more run.

    Route was somewhat old fashion with a reverse Knollwood and reverse Bojangle loop for 4 to 4.5 miles.

    Ruckers did their thing

    Glad we could help Mr Holland by showing up for his second post at this AO of the week

    SPIT ON THAT!

  • MOT Potato

    10 fine gentlemen showed up to do something no man has ever done before. Unfortunately, they couldn’t figure out what that was so 6 decided to hot potato a bootcamp and the other 4 decided this was a fine week to launch the new MOT (Miles of Truth) run club.

    The bootcampers came back looking sweaty so they were probably spritzing some water on their faces from the middle school water fountains.

    The runners did a 1.5 mile warm up, a few cadence drills on the track, then launched into the Magic Mile and a few 400 repeats.

    Fun times were had by all.

  • Someone has to hate

    2 men posted this morning for some KB action.

    • COP
      • Lap around parking lot followed by a bunch of exercises
    • Parking lot circuit
      • Stop at each light post for an exercise x 10
      • Goblet squats, lawn mowers, flutterkicks, mountain climbers, calf raises, sit up presses, high knees
    • 11s rd 1 – merkins + figure 8s
    • 11s rd 2 – sit up presses + step ups
    • Mr. Holland’s 8 count total body pump x 10
    • Notes:
      • A sluggish start turned into quite a beatdown, hard work put in by all