Category: Richmond, VA

  • #Fuddrun resurrection

    17 eager beavers in need of a bush trimming posted for a Fudd inspired route. Alas, Hitch was not there to manage the landscaping but we ventured out into Westham anyway. A fav route for many returned after a hiatus of several years. #Brocode style made it a nice change from typical split routes…..several 4 milers commented that they worked harder because they knew the 5 and 6 milers were running the whole time, looping back to the Six. After COT there was a minor scuffle between Anthrax’s dog (sorry can’t remember his name) and someone else’s puppy (not sure who?). Fortunately no blood was spilled.

    Announcements: Memorial Day convergence at Tredegar (7am), Pickleball tournament at Splinter’s house next Wed (5/24) at 5:30pm

    Enjoyed it boys! Thanks for letting me lead…..and never stop chasing the wabbit!

  • Brick Yard 400

    9 triple checkers gathered for a Brick inspired workout.

    Brick Jacks

    WWBrick

    American Brickhammer

    Brick Angels

    Brick shoulder taps

    Brick merkins

    Brick Circles.

    Mosey to first obstacle Triple check. Dips, American Hammer, Run to intersection Bernie back.

    Bricklayer crawl then last man does a Merkin and runs to the front.

    Next triple check was pole smokers and shoulder taps bear crawl then mosey back.

    Mosey back to the flag for your choice brick excercise.

    Reflecting on the title freed to lead. It’s an oxymoron. Leadership is often considered a shackle when we choose to lead it’s empowering. Go, lead, be free.

  • Building cardio

    Trying to mix up the workouts a bit. The back to back days of bootcamps has been beating me up. I got some advice from Mr. Rogers this Saturday at DogPile about mixing running between bootcamp days. Thought about it a bit and texted P.O.G last night (who is usually down for a run).

    Met at corner of Willowmore and Amethyst this morning at 5:30 sharp. We put in a good 5.25 mile run, slightly above 8:30 mile pace. Good run. I missed that post run high.

    Probably going to mix in more running here. Body needs the cross training.

    All welcome.

  • 48 Continued

    YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today.  Here is how the PAX celebrated 48:

    • COP
      • SSH
      • Ukranian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD
    • Mosey to the football field for 4 corners – 12 reps at each corner and cumulative
      • 144 HRM
      • 96 WWII sit-ups
      • 48 squats
    • Mosey to the jerkin gym – 4x reps
      • 48 jerkins
      • 48 PLT
    • Mosey back to the flag for COT with YHC taking us out

    Good to see these nine warriors on such a glorious morning.  Mumble-chatter early, more silence later.  Great work by all.  Plenty of reps.  The PAX is grateful that YHC is not at double or triple respect.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • Tres Amigos

    A trio of Broga veterans emerged in the ideal No Toll conditions to limber up before the coupon laden Machismo beatdown. According to the stalker watching from the woods, these are the tales that were told.

    Good all around session that included work on the shoulders, back, hips, hamstrings and quads. Hindsight 20/20, more work on the shoulders were needed in preparation for what Machismo had in store. Good to have House Party join us this morning. Good luck on his travels down to Florida in the upcoming weeks. Solid work by all. Thanks for joining.

  • Kettle Bear 20s

    13 men joined YHC and his janky kettlebell for another round of strength training at the Old Hundred. This KB is starting to build a reputation of its own. Currently thought to play music, be used as a street cone, and to bring hunting in a tree stand. Also known to be readily available on QVC on BOGO. Whatever the purpose, it holds weight just fine and YHC is fine with his thrifty ways and it’s multi-uses. Mumblechatter around this started strong…until the circuits began. According to the random man walking his dog, this is what went down.

    COP:

    SSH, Ukr Soldiers, Cherry Pickers, DM Hang L/R, Butt kickers, High knees, Merkins, LBC, Flutter kicks, W/S wipers, Scorpion kicks

    The Thang:

    Kettle Bear 20 circuit

    20 x Sumo Deadlift High Pulls

    20 x American Swings

    20 x Single overhead lunges (10 each side)

    20 x American Swings

    20 x KB Snatches

    20 x American Swings

    20 x Clean and Press (10 each side)

    20 x American Swings

    20 x Lawn Mower (10 each side)

    20 x American Swings

    Mosey around the speedway

    Repeato x 2

    After 2 circuits, and a lot of groaning at each round of American Swings, we had 4 minutes of Mary to finish us off. Each pax member called 10 reps of a core exercise.

    WW2, 6 inches, scrunchy frogs, box cutters….TIME

    YHC saw the Q sheet open last night and looked up some new KB workouts. This one looked easy enough to remember at 5:30, but challenging. Turns out, it is REALLY hard once you make it through that first rotation of swings. Something a little different though that turned out to be some really good strength training. Nancy pointed out how difficult this is going to make the return of Duke’s B-ball Q at Timberwolf this Thursday. No doubt he is right as the Pax is going to feel this in the upper body the next few days. If anything, maybe it will make those that didn’t show today feel better about their games as we struggle to get the ball 10 ft in the air.

    Announcements:

    5/21 – Family day this Sunday at Better Weaver Elementary. Cookout and B-ball with the M’s and 2.0s. 5pm – til

    This Thursday, back by popular demand, the return of Duke’s Basketball Q at Timberwolf. Come get some

    More on slack.

    YHC took us out.

    Thanks as always for the opportunity to lead fellas. Appreciate you all and the numbers we continue to post. Stay strong and lift each other up when we need it, bc we all will. Iron sharpens Iron!

    -Vagabond

  • Tennis Court Cracks

    YHC was ready for a 4 year anniversary(plus one day) workout and two more showed up for the fun. Here is what went down

    COP

    Begin with mosey on parking lot with parking lot tracers, then run to East side entrance of the Atlee High School (AHS). We gather for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles (10 small, 5 big) reverso, 10 imperial walkers, 20 LBC’s recover.

    THANG

    Run to rear of AHS and start with Touch a Tree triple check. P1 runs to touch 2 trees and return as the timer, P2 – Pole Smokers (dealers choice with flutter kicks, hold 6inches or Rosalitas while holding the post) P3 Squats. We rotate through each exercise for one set then repeat for 2 more sets.

    Mosey to basketball court. P1 – Runs suicides with Lacrosse Ball dribble (same hand, alternating hand, etc), P2 – Lunges and P3 LBC’s Rotate through for one set. Repeat two more times for a triple check.

    Do this again with P1-suicides with Lacrosse Ball, P2 – flutter kicks and P3 squats. – rotate through for 1 set…two more sets for a triple check.

    Mosey to Tennis Courts and line up on one side, bear crawl to mid court, then crawl bear back, bear crawl to opposite side of court and crawl bear back. Next walking lunge to opposite side of all courts and Bernie Saunders back. We noticed some cracks in the tennis courts, so we mosey to the other courts to see if there is similar cracks.

    At the second courts we run a lap around all three courts and notice that there are less cracks. With less than 5 minutes left we mosey back to flag and stretch for 2 minutes.

    COT

    Numberama, Namerama, Opus took us out in prayer.

    Great workout this morning gents, see you in the gloom soon, Cheers…CB!

  • Be careful of the dogs licking your ass

    Three strong took on the great evening weather at Punisher. We did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, LBCs.

    Mosey to shade trees. PLT sets, and 4 rounds of Derkins and Calf raises. Mosey to playground in back but was crowded. So sets of People chair, Reverse crunch, and more Derkins on side of school. Mosey to covered benches but more kids there. Head to field and do 4 rounds of WWIIs and Carolina Dry docks. Scared off the kids at benches so 4 sets of Benchkicks and Dips.

    Head back to flag for some Mary, stretching, and finish up. YHC took us out.

    NMS: Holton was hopping tonight with people all over the school. BB title comes from the guy showing up with his 2 dogs while we were doing PLTs. Good to have Full Nelson back out. Come out to punisher when you can, you get an extra sweat in the sun during the summer months. You can get a beatdown and work on your tan too.

  • Punisher Digest 2023.04.24

    Punisher temporarily relocated to northern edge of Bryan Park. Two of us posted. Following a few minutes of warmup, we ran through the park.

  • Punisher Digest 2023.05.01 May Day

    From our second week relocating to Bryan Park, two posted for a run through the park utilizing trails and roads.