A late night inquiry for Broga was what YHC needed to get the morning started right. Perfect conditions were on tap for a pair of Broga regulars to hit No Toll early. Chaplain called for hamstrings and hips to be the focus of todays’ routine and YHC happily obliged while throwing in some shoulders and back work as well. Pigeon is always a crowd favorite and no exception this morning. Thanks Chap for the encouragement to get up this morning.
Category: Richmond, VA
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The Devil’s Intervals
Eighteen unsuspecting spiderlings, including one world traveler, met in our usual spot to wait for directions. Directions were brief because we would be staying together today. It went something like this:
The Route
4s: Through the batcave and over to Westham Station
5/6s: Follow the main road to River then over to westham station. 6s run around starbucks.
Meet at the bottom of Panorama for 3x intervals, shifting up to the first tree after the first interval. Slow mosey over to one of the H streets for the next round. 3x up Highland then 1x up Old Bridge. Mosey back to the flag via the route you came.
Numbers, names, YHC took us out.
Moleskin
Great to have a visitor from Katy, TX today. Glad you were not upset with the concept of intervals. YHC enjoys throwing these on the PAX from time to time.
Way to crush it today fellas. I don’t think we have done intervals on the devil’s pitchfork until today. Well done!
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Figure 8s
3 men posted to DaVille to get their week started right.
COP – various exercises
Triple Check – P1 run figure 8s around islands, P2 dips, P3 step ups
Parking lot polar bear crawls from island to island
Triple Check – P1 run figure 8s, P2 pull ups, P3 flutter kicks
Bus loop circuit – P1 on one end of bus loop holds plank, P2 on other end Al Gore, P3 starts at one end relieves P1, rinse and repeat
Mosey to flag for some stretching.
Numbers, names, Corned Beef took us out.
Memorial Day convergence coming up.
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Little Sappling
Thankful for all the small things today, this crew covered a traditional route that included Monument and Grove. Classics never go out of style.
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Two Steps Forward, One Step Back
As has become more of a trend, it had been a while since YHC’s last Q. A Tuesday evening group text from Lighthouse asking for a Q came through yet again and YHC raised his hand. Here’s what we did:
Decided to draft on Gypsy’s parking deck workout from a week prior and return to the scene of a Gypsy beat down so that we could perform a favorite of mine, the Paula Abdul. Travel up 2 levels of a parking deck, back down 1 and so on and so forth. I always turn these into a bit of an escalator as well, adding an exercise on each ascent/descent.
We performed a perfunctory warm up after our jog to the deck – SSH, Imperial Walkers, Arm circles, and then commenced the workout.
Run up two levels to perform either an upper/lower body exercise, run down 1 level for some core work. We rinsed and repeated this all the way to the top, adding 1 additional exercise with each stop (classic escalator).
Appreciate the opportunity to lead.
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CSAUP Phase 1 – Ruck
16 fearless HIMs gathered in the waning gloom for a little ruck action. 3 mi route below.
YHC took us out.
NMS- It was great to see PAX from all over the region today. Thanks for making it out to Currahee gents!
Rucking was something we did all the time in the Army. YHC needs to work at it to get back to the standard of 15min / mi for 12 miles.
- If what we did wasnt hard enough for you, set goals for more weight and faster – the best can hit a pace under 12min / mi without running.
YHC enjoyed walking with Prairie Dog and Brimstone today who are visiting us from New Orleans and Mississippi for an extended mission trip out toward Rockville. Found out that Prairie Dog was in the Louisiana National Guard where he was a Gun Bunny and then a Chaplain. They love rucking and do it much more often than Bootcamps. Interesting to talk about the regional differences.
Get Some!
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Long live the Alamo.
Morning amigos. 15 strong came out in the gloom this morning, including three fresh recruits.
Warmorama: 1/2 mile jog up to Rankin Lane Culdsec and back.
Gave the F3 prepared speech (nailed it): F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Went through the main F3 tenets, the disclaimer and worked our way through the rest of the warmup:
SSH/CHS/Mountain Climber/Merkins/Flutters/
Mosey to Courts for COP 1 and 2
COP #1Partner burpee and Booyah Merkin
Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 burpee. Repeato until Pax built up to 5x reps.
COP #2 Warby leads four corners. “Lady of night” style:
10 merkins (1)
20 Jump Squats (2)
30 Monkey Humpers (3)
40 LBCs (4)
COP # 3 Triple Check in the lot (from courts to dumpster)
Squats/Decline Merkins/Runner
COP # 4- Mini Dora (50/100/150)
LBC/Squat/SSH
COP #5: Ring of Fire abs
Numbers/Names
Nancy took us out in prayer (thanks brother).
FNGs
- Jake (brought out by Warby) aka “Rudy.” Diehard Notre Dame fan.
- Jim (brought out by Armstrong) aka “Goldeneye.” Says he does government consulting…sure. ?
- John (brought out by Blacktop) aka “Swoop.” Eagles fan.
Mumblechatter about YHC being too nice with the names for the FNGs. All I can say is grab the Q next time boys!
Good deal of SOJ stuff going on this month. We also cap off May with a convergence.
Closing thoughts: Since opening the Alamo, we have had the following FNGs:
- Warby
- 3 Doors Down
- Nap Pod
- Armstrong
- Cookie
- Pelé
- Blacktop
- Merman
- Goldeneye
- Rudy
- Swoop
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Graveyard Shift OTB 5/8/23
3 Running Dead saddled up at 4:30 am for a group run exploring some new territory. YHC led them out of Rockwood Park via the utility road, across Hull Street into shopping plaza, and back into the Oxbridge Neighborhood. Zombie Brain was affecting YHC this morning as I tried to remember a route in my head that I devised 2 weeks ago. Had to take quite a few U Turns but still accomplished this 4.65 mile run :
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The Violent Bear It Away
Eight, no nine, no eight morning warriors with simmering violence in their souls converged at Hoedown at 0530. Here’s what went down:
COP at the first Third Church lot: standard fare.
Merkin Jax (c/o Florence) 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down. Mosey to middle lot
Triple check: P1: Block thrusters , P2: American Hammers , P3: Run the lot. // Round 2: P1: Chest Press, P2: Flutter Kicks, P3: Run the lot. // Round 3: P1 Block Swings, P2: LBCs, P3: Run the lot. Repeato the whole thing with P3 running Bernie Sanders. Mosey to back church lot.
11s: Burpees and WW2s. Mosey back to the start.
COP: Oblique Merkins, Elbow plank
NMS: Having watched John Wick 4 at the theater last night and having drunk 64 ounces of coke, the Q was running on little sleep and lots of violent fight scenes in his head. One of the first semi-humid mornings where a towel and change of shirt is needed for the drive home. A portent of things to come. Great to have Snuff up north of the river, hope Singer’s GI is ok. SYITG
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Miles, Coffee and Fellowship – just another great Sunday morning
6 runners, plus 1 four-legged leader, and 3 walkers maneuvered the mean streets of Midlothian while sharing stories and getting a sweat going. Great morning for a run! Thanks for showing up men.