Category: Richmond, VA

  • Midweek Early Morning Madness

    430am…not the easiest time to either wake up yet to also wake up and train that early(takes a unique, special and a little insane breed) to get going that early. I missed the graveyard Monday, yet able to make up this morning. Here’s the Breakdown:

    Warm up consists of SSH, Don Quixote, Helicopters, Imperial Walkers, Copperhead squats, Merkins, LBCs and ending with a 30 second chair hold. Big Rig then led me over to the area where he and Chaplain trained Monday. Light bulb went on(all right) created a 4 part, 4 round workout consisting of 20 step-ups, 10 Australian Rows, 10 bar dips and 20 leg raises with a pulse(sorry I am still working figuring out all the names for everything).

    Once we saw that, I saw the area we were in, a little like the triangle at Dogpile but the uphill part not as steep. Decided lets crank out 100-10(start with 100 of something, decrease by 10 at certain spots till we get to the end:

    100 SSH, 90 squats, 80 LBCs, 70 dips, 60 Mountain Climbers, 50 Shoulder Taps, 40 Carolina Dry Docs, 30 Walking Lunges, 20 Merkins, ending with a classic 10 burpees

    A last little run to the field for a quick down the hill, then bear crawl back up and we were finished.

    There’s a saying: takes 3 weeks to develop a habit, 3 months to develop a lifestyle change. There are mornings it’s not easy, a struggle times little injuries are there or we are having a mental block and just stuck. Come out, get the workout in(whether it’s 45 minutes during the week or 1 hour on the weekend), afterwards you feel better

  • Headlamps, Flashlights, and Torches

    One PAX tossed aside the Charybdis that is the Fart Sack and launched another edition of The Clinic. Conditions remained 70 and sunny. According to the gentleman cleaning the beachside sidewalk, the following may possibly have happened:

    Solo-ga: it’s Wednesday, so we stretch. Neck, shoulders, torso, hips, thighs, shins, ankles.

    Next up, beach run. Sandy. But, not cold. And, not wet. And, not easy on the legs.

    Call it 3 miles. Maybe more. Dunno. And, pretty sure YHC just thankful for the opportunity.

    Name, number, and shared a brief appreciation for good health and a great day with the guy cleaning the walkway.

    NMS:

    First half of the run was solo. Second half was a lesson in progressive lighting options. Person 1: headlamp
    Person 2: flashlight (more powerful than headlamp)
    Person 3: full flash torch.

  • Make WDog Great Again Project!

    It looks like a crispy cold weather tomorrow morning around 28 degree. Mosey through the Park Dr, Pump House Dr., and the Carillon tower (~ 1 mile) to the COP #1.

    The COP #2:

    • Round 1: Run around the field with 10 merkins at each corner
    • Round 2: Run around the field with 20 SSH at each corner
    • Round 3: Run around the field with 30 jump squats at each corner

    Mosey to the triangle for the COP #3.

    • Round 1: bear-crawl to the corner, run down the hill, 20 WWII, and run up the hill

    Mosey back to the flag.

    During the workout, numerous ideas were discussed regarding the subject above as follows:

    • Continue to build the core group member at WDog
    • Preblast in Slack and active communication via text among the core group would be goo
    • WDog’s business card and poster
    • The site Q need to make the shovel flag
    • The start time is discussed

    YHC will put some of items into action and send out a survey form by the end of week to gather more ideas and thoughts.

    Bleeders reminded us that people from NC mentioned that WDog/Dogpile is probably one of the best AOs throughout the country. Thanks!

  • Walk-A-bout 

    Clock hit and ten gloom warriors braved the 26 degree warm and sunny beatdown that went a little like hey Q is open. “I’ll take it” 

    Mosey off campus to find ourselves with a little COP in Fargo. Felt that cold but we quickly Warmed up:

    25x SSH 

    10x Don Q

    10x merkin 

    10x copperhead squats

    20x Freddy mercuries

    Mosey to top of Fargo to do an alley kat:

    Run the alley back and forth and do the sequence of:

    10 merkins 20 mountain climbers

    10 merkins 20 plank jacks

    10 merkins 25 LBCs

    10 merkins 20 squats

    10 merkins 20 flutters

    Mosey around Einstein and do 

    10 merkins 10 2count ball dippers

    10 merkins 20 lbc.

    Mosey up around the alley:

    10 merkins mid way 50 LBCs

    10 merkins and 20 WW2s

    Mosey back to campus where we found two additional pax. We headed up to the back wall and proceeded to partner up.

    Peoples chair air press timer runs x 2

    Squats timer runs switch

    Merkins timer runs switch 

    Mosey back to flag for stretch-o-Rama 

    Some announcements: I’m trying to remember Post in comments gents! Sorry it’s late and the gloom comes early.

  • OTB NM Run

    Heist and POG put in 5 miles today. This included 1 mile up and down Satan’s Hill (5 times). At mile 3 we began the hill running between 80 and 100 percent effort.

    Tough.

  • New Chester/Bermuda AO

    COP: Side straddle hops, Don Quixotes , Freddie Mercury’s ,10 Merkins to warm up to a very cold morning!

    Mosey on to the Baseball field
    To introduce our new AO THE BERMUDA TRIANGLE so we had to start with a “BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a triangle. Pax performs one burpee at first
    marker and bear crawls to 2nd marker, 2
    burpees and bear crawl to 3rd marker, 3
    burpees and bear crawl back to 1st marker.
    Rinse and Repeat x 3. Named Bearmuda
    Triangle as it has been known to
    mysteriously lose some pax along the way

    Indian Run to the football field & complete 2 Laps

    100 yard field marked at 20 yard
    increments. Perform 10 Merkins, 1 Burpee
    (11’s) at the 20, sprint the remaining 90
    yards. Recover jog back to the 40. Perform
    9 Merkins, 2 Burpees, sprint the remaining
    80 yards, recover jog to the 60. Repeat until
    all 100 yards and 11’s have been
    completed. Then repeat back to the beginning. Plank/core exercise until
    remaining PAX complete

    Pax Ran three laps around the perimeter of the football field, Plank for the six

    On to the bleachers, 20 dip, 20 LBC, 20 incline merkins, Count down to plank position

    Hot potatoed to Florence which finished off with 4 corners on the football field:
    • 25 merkins
    • 25 jump squats
    • 2 count flutter kicks
    • 25 side straddle hops

    COT. Numberama, Namerama, E.F Hutton took us out

    Great start to the new AO in Chester, looking forward to continuing the expansion with the help Shank. Thanks to Florence & Doozy for promoting it all.

  • Let’s get after it

    5 of the best of the best of the best Dads gathered together for an Off the Books recon mission to scope out a New AO for Tuesdays. Kettlebells were included and someone thought it would be a good idea to bring two 45lbs Hammers.

    The THANG:

    Warmarama: SSH, DQ, Imperial Walkers, Copperhead Squats, Helicopters, Arm Circles, Merkins, Rosalita’s,

    Mosey around the school (Old Hundred Elementary). Took note that the school is very well lit all the way around the school. A couple of spots had picnic tables. Also, a gravel track, basketball court, playground with monkey bars. Lots of options to mix it up.

    COP: Hot Potato time:

    Mudslide: Hand Presses, Halos, One Arm Rows, Curb Calf Raises, Goblet Squats, Farmer Carry, Figure 8’s, Kettlebell Lunges with a twist, Around the world, WW2, Swings.

    Nancy Lopez: Curls, Rows, Lateral Raises, Skull Crushers, Helicopters, 6inches,

    BoBerry: Racket Squats, Lunge Press, Lion Kings, Single Leg Deadlifts

    Fudd: Clean Press, American Hammers, Flutter Kicks.

    Mudslide: Demo’s the Turkish Get Up. that’s time. THAT’S TIME!!!!! BTTF

    COT: Counterama 5, Namerama, Announcements, YHC took us out. Prayers to Gomer, Fudd and Pigskin as they will be leaving soon for a Medial Missions Trip to Honduras. Safe Travel Fellas.

    NMS: A few of the SOJ folks have been talking about starting a new AO closer to home for Tuesdays for a while now. It was time to just get after it, Old Hundred Elementary (1501 old hundred road, Midlothian VA 23114) is less than 5 miles for most of the PAX who attend Satan’s Hill and Timberwolf. YHC has dreamed of a dedicated Kettlebell AO at SOJ after attending Circus Maximus over the Summer. It’s a great addition to the week to mix with bootcamps and running days.

    The PAX this morning was quite impressed with the AO. Especially the lighting all the way around the school. Huge Parking lot and many other options to mix it up. It was great to have Fudd cross the river to check out the AO with us for the first time. We won’t mention the cute 10lbs purple kettlebell that Nancy brought to the workout. Thankfully, we all brought extra’s. Mudslide and his two 45lbs hammers (enough said). We hope BoBerry brings back the Lion King. Guys we will be back next Tuesday. Old Hundred Elementary bring some Kettlebells. 35lbs is a good starting weight.

    See you in the gloom
    Oyster

  • This Is a Backblast Title

    This is the start of the backblast. Opus, Mr. Holland, and YHC ran a bit more than 4 miles. This is the middle of the backblast. Names, numbers, Opus took us out. This is the end of the backblast.

  • No Love for Duck Butter…

    13 lucky gloom warriors flash mobbed NoToll for a DTH beatdown, including TWO fantastic FNG’s, neither of whom were nicknamed Duck Butter – sorry Hardywood. Here’s how the PAX claimed victory over the day:

    The THANG:

    WARMERAMA:

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Tennis Courts
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Mosey to the bleachers for DORA THE EXPLORER:
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps (or Step-ups)
    • x300 Flutters (2-ct)
    • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 man-made object before returning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/object)

    COP #3:

    • Mosey to the Pavilion for a DIRTY MCDEUCE:
    • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Diamond Merkins, Ball Dippers (2-ct) & Crunchy Frogs

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  On Sunday after church YHC met Gabriel Dongieux who turns out is also a VMI Alum, class of 2012, and who’s older brother was in my class of 2005 – small world! He just returned this last year to RVA from starting his career in Atlanta as a mechanical engineer (hence the nickname Flywheel), and lives in Mechanicsville. He’ll likely roll with the Daville guys, but it was such an honor to give him a hearty F3 welcome at NoToll. Welcome Flywheel!!! Our other FNG is a neighbor of Doner Kebab, an avid outdoorsman and master meat cooker – yes, many nickname possibilities there – but welcome Dry Rub!!!  It was great to have solid numbers, even if it it wont last long with some other great SOJ Tue AM options opening up. Thank you for giving me the pleasure of leading brothers! Yours in Faith, DTH

    Announcements:

    • New SOJ AO “Bermuda Triangle” at Goyne Park every Tue AM 0530
    • New SOJ OTB KB workout at Old Hundred Elementary every Tue AM 0530
    • SOJ Leadership Development – contact Rosie if you want to join in the discussion
    • Frozen Triangle on 1/21 (see Preblast) – get your HC to Rosie or Gumbo ASAP

    Prayer Requests:

    • SOJ Leadership development – unity, vision, and impact! 
    • For our brothers on IR – if you know them, send a word of encouragement today!

  • What the Fox?

    An elite 8 ventured out under the halo of a ringed moon. The air was cool and crisp. Mumble chatter aplenty, inversely proportional to the hills which were also many. We saw the spectacular decorations and lights across the street from Ronnie’s, some ventured north of Patterson, and others hit Starbucks.

    The title comes from a giant fox, or miniature coyote, that emerged while YHC and Bleeder were catching up post run. The fox quickly spotted us and retreated back to the shadows.

    Bleeder took us out.

    Announcements:

    • See Slack for routes
    • Frozen Triangle – HC on Slack so that they can get a head count
    • Bear Creek 10 miler – March 12 – sign up