Category: Richmond, VA

  • Back and Forth

    One pax joined on the shores of the Pacific Ocean for his favorite version of The Clinic each year. Temperatures in the air were 70 and sunny. Ocean water slightly warmer at 63 (actual air temp 48). According to the county workers emptying trash cans on the beach, the following may have happened:

    Slightly earlier start than usual. 4:45 a.m. due to Pacific time and restlessness. Run from hotel down walkways to drop off circle.

    COP:

    SSHs, dead man hang, yoga stretching, Imperial walkers, 20 merkins, and a handful of LBCs.

    Mosey to the rock pile / jetty. 20 decline merkins, 20 dips.

    40 yard cycle. Run about 40 yards on the beach. Stop. Perform about 20 of an exercise.

    Merkins, flutter kicks, LBCs, hello dolly, squats. Do this for about 1.0 mile.

    Attempt to jump over very small creek that empties into Pacific Ocean.

    Continue with above cycle for .5 miles.

    Turn around at the rocks. 1.5 miles back, finishing at the original rock pile / jetty.

    Run back to the cliff base, then up the path (aka Charmian) to the top. VSF at the outdoor fire pit.

    Number, Name, and a quick one-man COT.

    NMS: YHC has been traveling a ton and had hoped to exercise last week in the mountains of Colorado. A late night altitude headache scotched that plan, so it was refreshing to be back at sea level for a couple of days. Few places more beautiful than the Pacific Ocean shore in The Gloom. Looking forward to returning in the spring.

  • Hot Potato Hump Day

    YHC was running late to Manndate but the PAX decided to hot potato it.

    • Opus Q
      • COP
      • Mosey to bus loop, an exercise at each light pole (Merkin rows, thrusters, bob and weave, and others)
    • Yardsale Q – stay in the bus loop for the same format (calf raises, demon crushers, clean and jerks and something else)
    • Bulkhead Q – mosey back to main parking lot for merkins ladders, squats and WWIIs
    • Stretch and Opus took us out

  • Fall is here!

    2 DaVillians started their week off right with a cool and crispy Monday morning.

    • COP
    • Merkin ladder – Lunge between two parking lot islands with merkins going up from 1 through 10 at each island
    • Dora – 100x merkins, 200x curb jump ups, 300x LBCs
    • Native American run back to flag with 10 merkins for the end man

  • 3 Steps Forward, 2 Steps Back

    3 runners and one late rucker, Yardsale, took off just after 5:30 from Atlee High School. The three runners ran an easy 10 minutes or so to the back of Giles. The runners then ran 3 minutes back to the start at tempo pace (comfortably hard), and then turned away from the start for 2 minutes of easy jogging or walking as needed back. It was 3 steps forward, two steps back all the way to just past the start. The PAX appreciated getting to run up same hill at tempo pace twice. Yardsale then joined for a warm down jog around Atlee High School. The runners were disappointed that Yardsale did not solve all of the problems of the world while rucking because instead he watched animal videos.

    It was good to get back out there on a good morning for a run. The workout was generally well received, so it may be inflicted again. We circled up for some good camaraderie, and Mr. Holland took us out.

  • 11/16 – Giving thanks at SOT.  

    Another glorious day out in the gloom at SOT this morning. 

    Three runners (Honeymoon, Florence, and Rosie) took off and the six remaining began bootcamp (Footloose, Bullseye, Heist, DTH, Doozy, and Wedding Singer)

    Warmorama: Mosey to bus loop for tracers (jog the line, side shuffle, Bernie back). Circle up: SSH, copper head squat (OYO). Got into plank position  did calf stretch and sprinter stretches. On your six for: LBCs and Flutter Kicks. 20 seconds to stretch whatever else you need. 

    The thang:

    Sprint and Ball dip: Pax lined up along bus loop. YHC pointed out numbers 10 (closest) through 1 (farthest) on the loop. Sprint down and back to each number and perform # of ball dippers (2x count). Start with long sprint and 1x ball dip. End with short sprint and 10x ball dip. Copy?

    Mosey to track behind school passing doors 5/6/7. Lunged between doors and performed ‘muricans or alternate ab/leg exercise of choice. 

    The track: Indigenous peoples run around the track (almost 4 laps). Stop at benches and performed exercises. Lap 1: 20x dips, Lap 2: 20x dips/20 squats, Lap 3: 20x dips/20 squats/20 2x mountain climbers. 

    Between Lap 3/4 things were getting tough. A little merlot was spilt, some cramping, etc. YHC had to think fast. 20 count to catch breath…circle up.

    Thankfulness COP: Each dude shared what they were thankful for and called out exercises to perform. We did flutter kicks, muricans, planks, Smurf jacks, LBCs and squat jumps. 

    Pax got the wind back, so I decided to kick it up again with 5 minutes left. Up the small hill 3x, jog back around and perform 20x reps of choice. 

    Mosey back to flag. 

    Running note: Heard they got in 4 miles. Nice work. 

    Outro: Numbers/Names. 

    Announcements:

    1. Not a humpday happy hour next week. Happy Hour on Tuesday 11/22. Hardywood West Creek. 
    2. Spiderrun 10k. Turkey trot. See Florence for details. 

    Prayers:

    1. Continue to pray for Honeymoon’s father and his battle with cancer.
    2. Pray for healing family relationships between Florence’s father and brother. 
    3. Pray for Doozy to have success with contractor license test
    4. Prayers for all our Pax on IR or fartsacking. Hope to see you all out in the gloom soon.

    Good work everyone. Today was tough. See you next time. 

  • Congrats

    Congratulations to Whitesnake on his new job! I’m sure that’s a relief to your daughter who will be getting less advice on applying for college.

    Warmup:

    Mosey over to the hidden front entrance to the school

    20 SSHs

    10 Shoulder slap Merkins

    15 Knee-ups

    Stretch

    Mosey over to the wall

    20 IWs

    10 Diamond Merkins

    15 Crunchy Frogs

    Stretch

    Mosey to parking lot at Quioccasin

    10-minute Tabata with BLIMSBLIMS (Burpees, Lunges, IWs, Merkins, Squats) 45 seconds exercising, 15 seconds rest

    Mosey to walls

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix OYO

    Mosey to playground with Pull-up bars

    10 Pull-ups, 10 Merkins, 20 Squats 3x

    Mosey to grass in front of school

    Elbow plank for 60 count

    Side plank for 30 count

    Other side plank for 30 count

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg cadence

    10 Dips in cadence

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg cadence

    10 Dips in cadence

    10 Derkins in cadence

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg cadence

    10 Dips in cadence

    Mosey to flag

    20 Heels to Heaven

    20 Dollies

    60 count 6 inch leg lift

    Numberrama

    Name o Rama

    Announcements:

    This Friday at 7:00 PM: Tuckahoe Rucking, food collection: See Slack, 2nd F channel for details

    Tuesday a week from today at 5:00 PM: Hardywood

  • T-Shirt Special

    18(?) elites arrived for a run through the Westham….YHC limited it to no more than two fingers….

    Announcements: Lots going on… which is a wonderful thing:

    • Props to Anthrax for completing his 78M ultra, and to TYA and Shakes for their support along the way
    • Friday(?) Ruck for Food (see Lockjaw)
    • Bonethugs 10k (see aforementioned)
    • 13M Saturday-run in January (see above)
    • Black Friday run ’til you drop or monotony kicks in (see TYA)

    Saab Abides…

    The Route (Singer T-Shirt Special):

    Run past ball stadium to College, then to University.  

    4’s take University to Westham and head south to River Rd

    5’s and 6’s take right on Wood.  5’s take left on Lakewood to Westham then head south to River Rd

    6’s stay on Wood to Waveny, then get on Westham and head south (see above)

    All cross River to Country Squire to South Ridge then on down to Westham Station.

    4’s climb Old Bridge to Highland – turnaround when it crests back to Westham Station.

    5’s and 6’s take Highland all the way to River then turn around back to Westham Station

    All return toward shopping center then through Bat Cave.

    Saab Abides

  • Getting ready for Holiday travel

    7 Holiday travelers decided to get out and hit the road just to get prepared for the next couple months and all the windshield time they may have.

    Mosey to the parking lot for COP

    DQ’s, Dead Man Hangs, Helicopters, Hillbillies

    Lets mosey (with headlamps) out the back of the fields to the VA Credit Union parking lot for 20 WWII’s.

    Mosey to the VA Health for Woman’s parking lot 20 WWII’s and 30 2 count Mountain Climbers.

    Mosey to the back entrance to Cosco 20 WWII’s, 30 Mountain Climbers and 40 Jump squats

    Mosey to the storage company on the corner of Mall and Robious 40 Jump Squats, 30 Mountain Climbers and 20 WWII’s

    Mosey onto the sidewalk on Robious 30 Mountain Climbers and 20 WWII’s

    Mosey to the entrance of No Toll for 20 WWII’s

    BTTF – Repeto all 3 sets of exercises 20 WWII’s, 30 Mountain Climbers and 40 Jump Squats

    2 sets of Ring of fire first set is abs second set is legs

    Numbers / Names YHC took us out with and example from a Podcast I listened to the other day about putting down the weight that you are carrying.

    NMS:

    YHC is old and does not have the best memory. The hardest thing for YHC to do is remember names and Scripture. As an attempt to put Scripture with the example this morning (without actually looking up the Scripture) YHC wanted to recall the Verse where Jesus talks about his burden being light which is Matthew 11. YHC’s brain kept saying Proverbs 119, which Jesus couldn’t have said because Proverbs came from the Old Testament. YHC did memorize Proverbs 119 at one time but its about keeping your way pure. In the end YHC’s point being that you have a lot of brothers out there in the Gloom that have been or are going through what your going through, don’t carry that burden all by yourself.

  • Mosey to the Bar

    3 stallions curled 16oz amrap for a much needed 2nd F. Stories of kids, wives and marathons Corned Beef has the Q next week Dont forget your headlamps

  • Everyone is a Runner

    It was a bilingual beatdown this chilly autumn morning for eight of Richmonds elite athletes looking to start the week off with a bang. Conditions were clear but crisp 70 degrees.

    5.30 hit and off we go for a quick jaunt around the bus loop then line for COP. Introductions, disclaimers were quickly followed by Invisible Jumprope, Helicopters, DQ’s, Jazzercise, Hillbillies and Dead Man Hang. All seemed warm, lets begin:


    Quick mosey down Lindsay Court for some additional work. Plank, Merkins and shoulders stretches. Love Hill to get back up. Runner runs, while partner bear crawls, lunges and broad jump burpees.

    At the top, lets mosey over to Puckers Park where the real fun begins. Numbers were ideal for a quadruple check. Timer runs the loop, remaining partners do merkins, LBC’s and Monkey Humpers. 4 rounds.

    Back to the flag with a Brocode Lindsey along the way. Carolina Drydocks and Heals to Heaven. Various stops along the way.

    Still time on the clock for some Broga. Names/Numbers/Announcements. Bodos took us out with some inspiration.

    Announcements; Spider Run 10k Turkey Trot – Tuesday 11/22 – route is posted on slack, start time is up to you. HDHH – Hardywood West Creek – Tuesday evening 11/22, starttime around 5ish or at your convenience. Forest Hill Loops – Friday 11/25 at 7 am – Forest Hill Park.

    NMS: Great work this morning. Good to see Termite and Tater at Hoedown as the ventured from lands afar. Quadruple Check was a bit more difficult than imagined. Some additional explaining was needed after everyone decided to run. Still some confusion as Doozy and Bodos ran 8 times, you do you. Cooler temps means winter glove season will soon be upon us but it was a great morning. Well done gents.