Category: Richmond, VA

  • What is a Female Bull Called?

    7 Bootcampers and 5 runners gathered on the mean streets of Midlo for the latest edition of Source of Truth. Here is a brief summary for your viewing pleasure:

    To the tennis courts for Warm-Up:
    Side Straddle Hops, Ukranian Soldiers, Bruce Lee Punches, Helicopters, Hand Release Merkins, Alabama Prom Dates

    AND Mario Jumps, Butt Kicks, High Knees, Karaoke x 2, Lunge Walks, Bernie Sanders across the courts.

    Mosey to the back of the school for Exercise One: Team Abs vs. Team Run
    Team Run to the intersection and back, Team Abs does exercises for the duration. Then switch.
    3 rounds: LBC’s, WWII Sit-ups, Flutter Kicks were the exercises.

    To the track for Exercise Two:
    Plank Walk Down the length of the football field, switching sides at 50-yard line.
    Across the width of the field: Broad Jumps, then Appalachian lunge walk back.

    Exercise Three: Running Circuit
    Back stretch of track, run at 25%, 50% around curve, 100% up the grass hill. Completed two rounds.

    Back to the Flag for one minute of Monkey Humpers

    Numbers/Names/Announcements

    YHC took us out

    Final Thoughts: Bootcampers were looking strong this morning! Mudslide’s tales from the Florida obstacle race inspired the backblast title. It has been great seeing Footloose post on a regular basis. Runners got in 5!

  • Warm-up for Rosie’s TDOC

    Nine SOJ HIM’s embraced the chilly gloom of NoToll to see what the good Doctor might pull from the annals of beatdown glory. For your reading pleasure, the PAX conquered the following:

    The THANG:

    WARMERAMA:

    • Mosey down to the parking lot and circle up
    • Welcome & Disclaimer
    • Variable Rapid Fire Sets to get the muscles warm top to bottom

    COP #1:

    • Mosey over to Field #1
    • 4 CORNERS (Escalator+DeEscalator)
    • Corner 1 – x10 Merkins
    • Corner 2 – Add x20 Am.Ham’s (2-ct)
    • Corner 3 – Add x30 Squats
    • Corner 4 – Add x40 Groiners
    • Reverso going back around removing an exercise each corner
    • PLANKORAMA with review of the F3 Core Principles and Credo

    COP #2:

    • Mosey across to Field #2
    • Partner up for Catch Me If You Can
    • P1 begins bear crawling down length of Field while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
    • Complete x3 rounds of flutters each then mosey to the Pavilion

    COP #3:

    • TRICEP TRIPLE CHECK:
    • P1 – Dips
    • P2 – Merkins
    • P3 – Crab walk out 20 yards & back

    COP #4:

    • Mosey back to Field #1
    • Partner up for PLT’s
    • x20 each, x3 Rounds

    COP #5:

    • Line up on end of Field #1
    • 50% Run length of field
    • 100% Sprint
    • 25% Mosey and settle breathing
    • 75% Run

    Mosey BTTF:

    • Bernie Sanders En route
    • x90 seconds of burnout LBC’s

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Really enjoyed the rapid fire COP’s today to get around the AO a bit, and the PAX absolutely crushed it! Highlight of the morning was Last Call’s unnerving enjoyment of taking on two men at once for PLT’s. What can we say, he’s got a big heart! YHC believes the PAX and AO are now properly prepared for Rosie’s Twelve Days of Christmas next week! SYITG, DTH

    Announcements:

    • 12/20 NoToll 12 Days of Christmas
    • 12/21 Final Gravity HDHH
    • 12/31 Doozy’s 100th Q for 2022 at R&R
    • TBD – SOJ Leadership/Planning Mtg
    • 1/21 Frozen Triangle

  • Do We Turn Here?

    3 runners and 4 ruckers launched from AHS to explore various routes. Corned Beef led the ruckers through Giles for about 3.5 miles. A lot of good conversation was reported. YHC and Mr. Holland did a classic out-and-back-oops-we-forgot-to-turn-better-hurry route into Kings Charter for about 4.8 miles. We clearly were too engrossed in a conversation about video games, surgical procedures, or conducting a choir to remember to navigate. Marco Polo ran something similar, with an added hill, for a bit more than 5 miles. Numbers, names, Yardsale took us out.

    It was good to see such a strong group after being away for a week or two. Welcome to Otis for what I believe was his first run/ruck post. After a hopefully brief trip to the IR, YHC looks forward to getting back out to lead this fine group.

  • Inspirational Holiday Music

    Sixteen bootcamp dodgers settled into the UR maintenance bowl (er… not that kind of bowl) for today’s Spider Run. After TYA briefly attempted to hijack direction calling by informing us of his latest educational podcast, YHC spouted off <<mostly>> clear directions and off we went.

    The Route

    • 4s / 5s / 6s all follow the same basic loop
    • West, around the baseball field, across the parking lot to a right on College
    • Up Boatwright, across Three Chopt and north on Honaker
    • Right on Patterson
    • Right on Maple
    • Right on York
    • Down Iris around the golf course and BTTVSF
    • 5s / 6s take a right on Stuart from Honaker
    • Bear left when it ends, left again when it ends, then back west on Kensington
    • Right on Ripley, believe it or not (thanks Bodos :/)
    • 6s left on Patterson, right on W Franklin, meander around before taking a right on Maple

    Numbers, names, YHC stumbled through taking us out.

    Announcements

    • TYA is hosting the bridge on xmas eve and is collecting money for shirts
    • HDHH 12/21 @ Final Gravity
    • Honeydo strums and sings this Sunday @ Fudds
    • 12 days of xmas next tuesday

    Moleskin

    Leave it to TYA to provide us with great thoughts leading into our run this AM. Luckily, the festive lights around Patterson this time of year got us back on track.

    Always a pleasure gentlemen.

    Splinter

  • My count is off? Welcome to the West End

    8 not so cold but cold PAX showed up on a 70 and sunny morning in the West End. According to the incredibly fit body builder running the track with no shirt on, this is what happened.

    One lap around the parking lot circle up for COP

    DQ’s, Helicopters, Deadman Hangs, Cherry Pickers, Imperial Walkers

    Lets play the pick a number game. Each HIM picks a number out of a container in turn, PAX does exercise that is on a sheet that YHC has printed. Every 5 picks PAX takes a lap around the parking lot.

    Mosey to the nearest corner for a quick 4 corners

    10 – Ball Dippers, 20 – Smerf Jacks, 30 – Squats, 40 – Calf Raises

    Circle up for a Ring Of Fire

    Your choice 20 – Abs or Merkin exercises

    Numbers / Names, Rodger Rodger took us out

    NMS: A little trip to a foreign land this morning where the people speak with strange accents and count in weird numbers. It was good to get out and see some guys that I haven’t seen in a while.

  • AP Hill Was Rolling Over In His Grave

    Chum took the night off, Jville delivered:

    Mosey across the parking lot

    COP

    • Slaughter Starter 10 Burpees
    • Arm Circles
    • Helicopters
    • Imperial Walkers
    • SSHs
    • Others

    Large 4 Corners

    • Around perimeter of entire Holton block – 20 Merkins, 20 Jump Squats, 10 Burpees, 20 WWIIs, repeato

    Mosey long way in reverso checking out some Christmas lights along the way

    At Boulevard and Laburnum

    • Bear Crawl 30 yds
    • Crab Walk 30 yds

    Mosey over to Holton entrance

    Triple Check

    • P1 – Run Loop
    • P2 – BTTW
    • P3 – People’s Chair

    Mosey to the field

    Stretch-orama

    Numberama, Nameorama, COT

    MOLESKIN

    Apparently, AP Hill has been dug up.  The process has caused an all-out cluster-F around Holton Elementary.  Traffic flow is a disaster.  Jville and crew pushed through.

    ANNOUNCEMENTS

    Shoe Drive

    Happy Hour

  • I love the 90s!

    9 men stayed south of the James so as not to pay any tolls. The toll was paid in sweat however by the PAX that morn.

    Started with a short mosey to retrieve some coupons from the woods by the fields. Then return to the basketball courts for some warmerama. Highlights included jazzercise, collard pickers, and hairy Rockettes.

    The thanng

    triple check! Partner 1 runs the loop around by the tennis courts and back. Partner 2 merkins. Partner 3 goblet squats with the coupon

    then one round of suicedes on the basketball court.

    round 2

    a Dora! Partner up, as team complete 50 blockees, 100 squats with coupon, 200 chest presses with coupon. Timer runs length of court then Bernie’s back.

    return the coupons

    Just enough time for some 4 corners! 10 merkins, 20 WW2s, 30 ball dippers, 40 monkey humpers.

    numbers, names, announcements, YHC took us out

    nmm

    Better late than never on this BB It wa great way to start the day. Tunes were a crowd pleaser for once with 90s rock on the jukebox.

  • Graveyard shift

    Graveyard shift

    2 caretakers of the Rockwood park and cemetery came out to wake the dead at R P&C. Here’s what they did.

    Warm up
    15 Side strattle hops IC
    10 Don quyotes IC
    10 Imperial walkers IC
    10 LBCs IC
    8 Merkins IC

    Timer does broad jumps to end of lot and back
    1 person does ball dippers

    Timer does squats holding 2 8 lb plates over head x30
    Other person jumps parking lot line laterally

    Timer does lap around first 2 parking lots while holding 2 8 lb plates
    Other person does 5 count man killers

    Timer does squats holding 2 8 lb plates over head x30
    Other does broad jumps

    1 person does squats holding weight over the head
    Timer does lap with 2 8lb dumbbell plates

    Carries to first pavilion on the nature trail. Just under .2 miles
    1 person farmer’s carries 25 lb dumbbells
    Other person alternates between chicken wing carries and overhead carries

    Now to the core
    30 LBCs
    30 left side oblique V ups
    16 single count weight shifts while planking from step of picnic table
    30 right side oblique V ups

    30 WW2s
    30 left side Copenhagen planks
    30
    30 right side Copenhagen planks

    30 leg scissors double count IC
    30 left side oblique V ups
    30 decline merkins
    30 right side oblique V ups

    10 heel touchers double count
    Pause to move heels further
    10 more
    Repeat
    30 left side Copenhagen planks with weight
    30 single count weight shifts while planking
    30 right side Copenhagen planks with weight

    Carries back to parking lot
    1 person farmer’s carries 25 lb dumbbells
    Other alternates chicken wing carries and overhead carries

    We do a lap around the whole parking lot while each holding a 25 lb dumbbell in front of us.

  • Missed Connections

    Wojo let it be known at 0500 that he would in fact not make his Q.  There were bettors.  Here’s the hot potato that ensued:

    EF Hutton Q

    Mosey around the horseshoe

    COP

    • Don Quixotes
    • Dead Man Hang
    • Jazzercises
    • Imperial Walkers
    • Copperhead Squats
    • Hand Release Merkins
    • Freddie Mercurys
    • Inverted Scorpion Kicks
    • SSHs

    Mosey to the small visitor parking lot

    4 Corners

    • Bearcrawl long sides, Crabwalk short sides
    • 20 Merkins, 30 WWIIs, 40 Jump Squats, 50 Monkey Humpers

    Handshake Q

    Mosey to the Third Church far lot

    Triple Check

    • P1 – Run Loop
    • P2 – Blocks (Curls, Press, Tricep Press)
    • P3 – LBCs

    Hitchhiker Q

    Mosey to Third Church office lot

    Dora (P1 Exercise/ P2 Karaoke long sides of building, run short sides)

    • 100 Merkins
    • 200 Squats
    • 300 SSHs

    Snuff Q

    Mosey back to Horseshoe

    • 5ish minutes of Burpees
    • 4ish minutes of Complaints from PAX
    • Stretches
    • Elbow Plank for time

    Numberama, Nameorama, COT

    MOLESKIN

    In addition to the missed Q there were no less than 2 missed fist bumps.  Never leave your brother hanging.  The PAX was happy to hot potato the Q, but a missed greeting is unacceptable.  Go forth and fist bump the world.  Prayers for all those struggling, especially during this time of year, and specifically lifting up Snuff’s young friend gone too soon.

    ANNOUNCEMENTS

    See all the posts from last week

  • Band of Respect

    YHC showed up this morning to see Opus arrive and we saw one more coming in hot in Macho so that makes 3 and here is what went down:

    COP

    We mosey to the East entrance to Atlee High School and start with 20 SSH, 10 DQ, 20 Helicopters, 15 arm circles(10 small and 5 Big), reverso, 10 Ukrainian Soldiers, 20 LBC 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Tabata this morning so we performed 6 sets of 4 minute Tabata. The 4 minutes was 8 reps of 20 seconds or workout and 10 seconds of rest repeato until the 8the rep was completed. The following exercises were performed:

    Set 1 – Merkins, Set 2- Squats, Set 3 American Hammers (reps 6-8 were brutal here), Set 4 Carolina Dry docks, Set 5 was Alternating lunges, Set 6 LBC’s

    Mosey to parking lot for a triple check.

    Partner 1(P1) lunged from one island to the next and jogged back as the timer. P2- Al Gore, P3 – Curb step ups. P1 – to Al Gore, P2 Curb Step ups and P3 Lunge / Jog and finally P3 – Al Gore, P1 – Curb Step ups and P2 Lunge / Jog. This completes one rotation, wee perform 2 more rotations for a triple check and mosey back to our cars.

    Numberama, Namerama, Opus took us out in prayer.

    Moleskin

    We had a great discussion on bands this morning with 2 guitarist and one drummer. Great convo this morning and awesome to get the day started off right.

    We will see you in the gloom soon, Cheers…CB!

    Annoucements:

    HDHH on 12/21 – Final Gravity this month. (Punisher will have a workout on 12/19 – YHC will be the Q for this one…will be special for those who plan to attend!

    We will also have another HDHH PBR on route 301 with dates coming soon.