Category: Richmond, VA

  • 2 dudes

    2 dudes came to heft some bells this morning. Here is what went down…

    COP — Helicopters, DQ, Hillbillies, copperhead squats, HRM, AST’s, leg lifts, freddies

    Progressive Dora
    100 renegade rows
    200 Goblet squats
    300 flutterkicks holding bell
    other partner runs to first light then back, then second light and back, progressing to the last light and then regressing to the first light

    11’s
    1 demon crusher, 10 merkins

    time for a few boat canoes

    Lots of extra talk time this morning. Yard sale is a good talker. 🙂
    The most fun two people could have together without getting jiggy with it.

  • Lucky #7

    6 men broke free extra early from the fartsack to post at First Watch for the second helping of a Gumbo double-header and here is how it was served:

    Mosey two laps around the parking lot and then circle up for COP with various exercises. Despite LSU’s impressive record of 68,888 jello shots consumed at the CWS, we did not do 68,888 of any exercise.

    Grab 2 coupons and head over to the parking lot behind the church for:

    7 of Diamonds (4 corners) – in honor of Tigers 7th College Baseball National Championship (2nd most all time)

    • Round 1 – 7 Burpees at each corner
    • Round 2 – 14 swquats
    • Round 3 – 21 2-ct mountain climbers
    • Round 4 – 28 2-ct flutter kicks
    • Round 5 – 21 SSHs
    • Round 6 – 14 merkins
    • Round 7 – 7 WWIIs

    Triple Check – PAX 1 runs to dumpster building does 5 DKs and runs back, PAX 2 does box cutters, PAX 3 overhead press with the coupon.

    Make our way back to the cars.

    Numbers, Names, COT

    Announcements – Convergence Tuesday 7/4 at 0700 at Dogpile

    Prayers – Ron Whitley (affectionately knows as Uncle Ron in my house) battling skin cancer got some bad news yesterday. Take skin care seriously men – put on sunscreen, see a dermatologist regularly. It is no joke!

    Have a great day men and GEAUX TIGERS!

    No More Gumbo for You!

  • Just a smidge of Broga

    Two early risers laid down their mats and did a little Broga Tuesday morning. A perfect morning for a little stretch and conversation.

    It didn’t help our swings on the baseball diamond however, but we’ll be back because a little stretch is so darn good for you.

  • Fastest growing sport, pickleball = fastest growing AO (Week 4)

    Fastest growing sport, pickleball = fastest growing AO (Week 4)

    Seven picklers with the paddles greeted YHC for the pickleball practice/game.

    COP: Mosey to the court, ran around the court, and deadman hang x 10, helicopter x 10, SSH x 25.

    Played double and single.

    YHC often found Bodos lying on a court and heard sound of cheers across the courts.

    Bleeder still undefeated and YHC think it would be great if Bleeder and Splinter match.

    Wilson, Honeymoon, and Nancy Lopez were supposed to show up and play pickleball, but maybe next week.

    Craggle (YHC’s son) took us out.

  • Bermuda Triangle Basketball?

    5 Bballers showed up for a Big Rig Beatdown at Goyne Park in Chester. It was Mudslide’s first time at this AO and I believe he was pretty impressed and he didn’t even get to see half of it. Here’s what YHC had in store for them.

    Start out at the basketball court where the school left out the basketballs.

    Warmup right into the workout.

    Started out with high knee kicks(not sure what else to call them)

    SSH, Don Quyotes, Helicopters,

    LBCs In Cadence, regular, one leg out, both legs out,

    American Hammers

    Heel touchers

    Merkins

    Mosey over to the playground for some abs for running. I got some funny looks when I said something about this before we started.

    A Dora. Partner up, YHC flew solo.

    Each team would complete the following while the partner ran to the transformer and back.

    100 hanging leg raises

    200 Toe taps

    300 Imperial walkers

    I call this Abs for running because the legs get heavy on long runs and this helps strengthen those muscles.

    Mosey back to the basketball court for a few games of knockout. Pretty sure most everyone played this in gym class. 2 basketballs, line up at the free throw 1st person shoots, then the second. If the second person makes it before the first, the first one is knocked out. Once you are knocked out you have to do 10 burpees. Winner gets to pick an exercise for everyone to do. Florence won the first 2, and I think State Farm won the 3rd.

    Stay on the court for a couple rounds of Suicides.

    Mosey back to the flag for some curb dips (chair) and Carolina Dry Docks x2 In Cadence

    Mudslide led us with a couple minutes of Broga.

    Names and numbers. Check Slack for announcements.

    YHC took us out.

  • Not a Solo Run

    I was concerned I would be in for a solo run this morning after only the two ruckers gave firm commits to posting. Nothing to fear, though, as Anchovy, Phonics, and Spit made for a solid running PAX.

    My route planning matched my expectations for the group, so we just did an out and back through Honey Meadows to Kings Charter Drive, turned right, and went as far as we could while still making it back to the flag. Phonics and I managed to time it right and get a bit more than 5.25 miles in. Anchovy turned around a bit earlier. Spit, despite being the youngest PAX member, had to do some old-man stretching before he could depart for his run. It must have worked because we all made it back to the COT for numbers and names. Opus was not there, so Corned Beef took us out.

    As a reminder, there will be no Anvil/Anvil Run next week. Instead, post at the July 4th Convergence at Dogwood Dell. Thanks to the Pax for the company. I did not have a great night’s sleep and may have bailed without knowing someone might come out expecting to have someone to join for a run.

  • Swamp Donkey is back in RVA

    Nine noteworthy gents survived last night’s storm and made it out to HBR. We were joined by a semi-regular visitor from Davidson and off we went:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Reverse Crunch, Scorpion Kicks.

    Mosey over to PES front for Triple check: HRMs, WWIIS, and run loop. Mosey to back of school to playground for 4 rounds of 8 Pullups and Squats. Over to blacktop, few rounds of Bear Crawl, Crawl bear, Crab walk and lunges.

    Down to tennis courts for 3 rounds of Wheelbarrow and 15 Derkins. Just enough time to hit the Jerkin Gym with 4 rounds of 10 Jerkins and then back to flag for 2 min of Mary. Atilla took us out.

    NMS: Ample humidity and soggy conditions made this morning a challenge. But the PAX got after it. Good to be back at HBR after some travel and be met with Atilla’s “hospitality” again. Kubota says he has converted to a summer-time HBR regular. Swamp Donkey has posted several times before here and gets after it for someone who is 61. Unfortunately that is only mildly impressive when Pigskin is out keeping up with the PAX as Triple-Respect. Swamp Donkey was introduced to Jerkins and found out what the RVA pax knows, they suck. Hopefully he brings those back to to Davidson.

    Announcements: 4th July Convergence at Dogpile, 7:00.

  • Strolling with the boys

    4 runners out for OTB on a great Sunday morning. We got 6.5 in thanks to Draper’s route skills. Aisle 5 and Wilson walked and solved all the problems of the world. Can’t ask for a better start to the day.

  • Do you best Tommy Tanks impression

    14 dirtbags showed up to Huguenot Little League to see if the field were playable. They were, so this is what transpired:

    2 foul pole to foul pole runs to loosen up, then COP with various exercises meant to keep our hands dry and then it was time for the main show.

    3 swings (not pitches). Make them count. Anything other than a fair ball over the fence is an out. Given the numbers, we had a second round with 2 swings. We had 6 HRs in total in the first round and 4 in the second.

    This year’s winner (with 2 HRs in each round) was NTB – a newcomer taking the title from YHC. Honeymoon, Warby, McRib and Rosie each launched HRs in round 1 and McRib and Rosie double-dipped with a HR each in round 2.

    YHC took the bagel along with everyone else, although I think I may have won the Exit Velo competition with my last hit. Turns out you need both Exit Velo and Launch Angle for a HR, right NTB?

    Warby and Snuff put on stellar defensive shows. Nothing like EF Hutton’s HR robbery of last year, but good enough to get on YHC’s list for the F3 RVA Softball team should there ever be one.

    Great fun. Well done guys. I know the rain kept people away, so YHC will look for a late July date to run this back! I’m waiting for NTB to let me know when he is out of town. Maybe McRib and Rosie too!

    Welcome to Bow Tie (McRib’s 2.0). We stuck with the food theme for the family but we missed the obvious name – Riblet. Thanks for coming out Bow Tie.

    No announcements – we almost forgot to circle up. YHC was too depressed.

    Until next time, No More Gumbo For You.

  • SLOWWW Burn

    6 Svelt SOJ Regulars, who for one reason or another couldn’t make the drive out to Derby, joined YHC in the gloom to get swole. I was not surprised to see the Q sheet open with all of the excitement around the Derby, but after talking to the M last night, our schedules just didn’t jive to get my Aaron Judge on. I hope a few of you were able to hit some balls over 180ft. With the majority of our posts being heavy cardio, YHC decided to do something a little different…a SLOW burn focused on form and simple/concentrated exercises isolating different muscle groups. STRENGTH TRAINING! According to the Purple Rain imposter that peeled into the parking lot and jumped into his work van, here is what went down.

    COP –

    • One lap around school
    • SSH
    • Imp Walkers
    • Ukr Soldiers
    • Arm Circles
    • Stretch left arm over right, right over left, arm behind head L/R to warm up the triceps
    • Dead man hang, L/R, pull up toes to stretch calves
    • LBCs
    • Flutters with hands over head
    • W/S wipers
    • Scorpion Kicks
    • Merkins

    The THANG –

    EMOM (Every Minute on the Minute) focused on good form. Not focusing on reps, but proper control up and down and body control. 5 circuits with 3 sets of each. 40 seconds on, 20 seconds off.

    Circuit 1 (3 sets)

    • KB Swing – Focusing on straight back and using hip hinge to swing the KB forward.
    • Squats – Elbows inside knees touching inner thigh, knees pushing out, explode through heels

    Circuit 2 (3 sets)

    • Press alternating each side – Push press if you need, but cradle the KB on the outside of your bicep/forearm, explode up and hold for just a second, slow control down don’t use gravity to drop it

    Circuit 3 (3 sets)

    • Rows alternating each side – Straight back, pause at the top and squeeze the back at the top. Pause for just a second and control down. Resist gravity.

    Circuit 4 (3 sets)

    • Curls – Elbows narrow and tucked on body, squeeze at the top and pause, control down to straight arms
    • Skull Crushers – elbows narrow, don’t use your body, push and explode up, control down

    Circuit 5 (2 sets)

    • American Hammers
    • Overhead leg extensions moving legs to straight while dropping KB behind head and back to crunch

    Some light stretching to finish the last minute. Numbers, names, you know the drill

    COT –

    • Last day for SOT shirts
    • Q sheet is open still for T-wolf and Satan’s Hill. Need someone to take those as YHC will be at a work conference until Friday
    • VQs soon? Blacktop and Swoop thought they were coming alone today and were going to dual VQ. No way we let you get away with that without an audience fellas, but would love to see you lead. Let me know if I can help when your ready, that’s what it’s all about!

    Thanks for joining and letting me lead fellas. We knew today was going to be light but it was fun to get out with you guys. Compliments to Cookie for breaking out his portable speaker so we had some tunes. The whole crew really took to focusing on proper form, it’s amazing how that can change a simple exercise and drive that lactic acid burn. It was also fun to do a focused strength training which we rarely do. Hope you all crush the day and the rest of the week. See you at SH Friday!

    Iron strengthens Iron

    -Vagabond