I signed up for the Q the other day but forgot that today is the day. No problem. Other than a lack of response to Whitesnake’s music last week, I can make up a workout pretty quickly. And so, it went like this:
20 SSH, 10 Don Quixote, 20 IWs, Arm stretch
20 Swings
20 Hammer Curls
20 Upright Rows
20 Triceps
15 Up Sit and Press
20 Press
20 Squats Goblet
20 Renegade Rows
20 Abdominal: Sit-ups with KB as foot anchor
20 Lunges
20 Press Overhead (lie on back next to curb)
20 Hammer Curls
Run around island
11s Squats and Triceps with Waiter carry between locations
10 Burpees
Countdown: 20 Upright rows, 18 Deep Mountain Climbers, 16 Upright rows, 14 Deep Mountain Climbers, etc.
Arm rest plank for 60 counts
15 Swings
15 Hammer Curls
15 Upright Rows
15 Triceps
15 Up Sit and Press
15 Press
15 Squats Goblet
Run around island
Rifle Carry Back to the flag
20 Heels to Heaven, 20 Dollies, 10 Crunchy Frogs
Plank Stretch (right foot/right hand; left foot/left hand)
Number-rama
Name-o-rama
No announcements
YHC with the take-out
Last comment: One our members reported that he and his wife have an annual discussion. She complained that he wakes her up in the morning to go workout. And so, we apparently will be seeing less of him. That’s a loss, not just for him but for us as well. However, the “annual review” concept is interesting. Jokes aside (“satisfactory performance, 2% pay increase”), this idea has merit.
7 curious minds gathered at this institution of higher learning to get their public education on. According to Acidemia and spell check here is what transpired.
Mosey to the basketball court for COP
DQ’s, Helicopters, SSH’s, Dead Man Hangs, Imperial Walkers, Heals to Heaven, Sugar Sticks, LBC’s
Mosey to the track
Lap around the track with one exercise stopping at the first straightaway for 10 reps, stop at the first curve for 20 reps, stop at the second straightaway for 30 reps and at the second corner stop for 40 reps
Exercises are Jump Squats, Hillbillies, Lunges and an in order mix with Calf Raises for the last stop
Mosey up to the wall for a triple check
Partner 1 does wall sits, Partner 2 does SSH’s, Partner 3 does a quick lap around the island
Mosey BTTF for Man Killers
If you need some Merkins get them in if not do WWII’s until time is called
Numbers / Names Honeymoon took us out
NMS:
YHC had pre planned a heavy on the legs day for today and the track always provides a good base for that. In a time when everything seems to be unraveling its nice to have a group that stays fairly consistent
5 guardians of Byrd Park (including an old salt revisiting his old stomping grounds) arrived to a glorious and quiet fall morning to see what the replacement Q had in store. Creativity was attempted, and it went something like this:
COP:
Mosey to the amphitheater circle for:
Imperial Walkers x 10, Helicopters x 10, Abe Vigoda’s x 10 (plus x6 for LIFO), Copperhead Squats x 10, Merkins x 10 and Flutter Kicks x 15
THANG:
Descend to the Amphitheater floor for Elevation. Each PAX starts on a step at the western end of theater. Perform Merkins x 2, Bear Crawl to other end, perform another Merkins x 2. Ascend one step and return to the other side via Crab Walk, performing 2 Merkins on either end. Ascend one more step and do the same only with Lunges. Ascend to the top of amphitheater repeating this pattern.
Mosey to Carillon Field for Eye of the Storm:
Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center.
Corner 1: Merkins x 20
Corner 2: Smurfjacks x 10
Corner 3: Flutter Kicks x 20
Corner 4: LBC x 20
Mosey to circle just west of the Carillon for Double Check. One PAX runs to Penny Stage while partner stays and performs exercise. Exercises were Merkins and LBCs.
On way back to flag detour to the Rusty Cage for Pull-ups x 5. Return to Flag for COT, announcements. YHC took us out.
Announcements:
Best of luck to many PAX running this weekend. Also, tons of challenges going on so check Slack (merkins, burpees). Vinny is leading the Bridge Saturday; if you can go, it’s a great experience.
NMS:
6 extra Abe Vigodas were for an almost-never Faceplant who was a slight LIFO. Lucky for him YHC is a creature of habit and doesn’t stray far from COP locales. Half-baked theme was to honor our brother Snuff who had to give up the Q and who, risking life and limb, is on his way into the eye of the storm for work in Florida. Godspeed, Snuff! Turned out to be a perfect morning weather wise. May need to tweak the Elevation portion of the workout as Crab Walks in the amphitheater are murder on shoulders. By my count, challenge credits were 45 Burpees and 120 ish merkins. Get out there and win the day, boys!
Mosey to Door #1 good old fashion door beatdown alternating 2 count American Hammers and Scrunchy Frogs (for the Merkin challenge guys work your merkins in) along the way we find 4 frisbees at various spots, do 20 of the exercise on the frisbee plus the exercise that you’re on
at door 33 when PAX is finished we did 10 of each exercise plus Smurf Jacks which where added because Nancy tried to hide a frisbee
Mosey to curb for elevens 10 Dips lunge to the other side 1 Toe tap backwards Lunge back
Finish out with Hoedowns and walk outs 20, 15,10 and 20
BTTF Numbers / Names YHC took us out
NMS:
Welcome to Footloose, so named because he was brave enough to wear toe shoes to a beatdown. Someone mentioned that he might be a mean guy when YHC called him a Friendly New Guy so YHC told him not to bite OC and it went down hill from there.
15 amateur astronomers set up shop to spectate the celestial happenings. Rewarded with a red moon, we set off on the following routes:
Up ridgeway to fairway to iris and cross over to york. Take a left on Libbie and a left on Patterson. 4s turned on Honaker and dropped down Boatwright, around the Robins Center and back to the VSF. 5s turned on Ridgetop and a left on Wheeler to cut through the woods, down around the Robins Center and approach the VSF from the far side of the lake. 6s took Westham Pkwy to University and up College to…you guessed it – the Robins Center and approached the VSF from the far side of the lake.
YHC took us out.
There are several Pax doing some great distance running this weekend. May you stay true to your purpose and reap the rewards of hard training.
Pretty cool to have seen the lunar eclipse this morning!
5 guys came and made easy work of a 4.3 mile run.
The loop went Craney Island to Giles, out the side door, cross the main road, through Taylor Farms, into Honey Meadows and around the back of the school.
Thanks for the great conversation and encouragement!
An 8-PAX of SOJ HIM’s prepared their hearts and minds for midterm elections in the best way possible, doing things the hard way, together. Here’s what went on the Gloom Ballot:
The THANG:
WARMERAMA:
Collect bricks at YHC’s truck
Mosey onto the BBall court and circle up
Welcome & Disclaimer
THUNDERSTRUCK – Musical warm-up entailing the PAX perform repeated squats with bricks held overhead, then pumps bricks out to sides with each “Thunder” or “Thunderstruck” lyric
Other Variable IC Reps to get the muscles warm top to bottom
COP #1:
Mosey out to Field #1
QUARTER-POUNDER WITH CHEESE
Brinks in hand, the PAX gave a shout out to Bernie to reach each quarter of the field, stopping for reps, sprinting back to start between
x25 Brick Merkins
x50 Squats, bricks held overhead
x75 Freddie Mercury’s, bricks overhead
x100 SSH (bricks optional)
COP #2:
Brief Plankorama with Bricks in Hand
Low Plank held on bricks during MidTerms Trivia – PAX knowledge effectively demonstrated to the tune of prolonged low plank
COP #3:
Mosey back to the BathHouse for a TRIPLE CHECK
Partner 1 – Brick Hoedowns
Partner 2 – Core Brick Exercise (Dealers Choice)
Partner 3 – Runs down to the playground and back carrying their bricks
COP #4:
Drop off the bricks en route back to the Basketball Court
ELEVENS (to honor 11 Virginia Representatives being voted on today)
10–>1 Ball Dippers (2-ct)
1–>10 Merkins
Circle up for COT:
Counterama # 8
Namerama
Announcerama (see Below)
YHC took the PAX out in Prayer
NMS: YHC didn’t feel particularly froggy this morning, but nothing like being the Q for an awesome band of brothers to kickstart the morning. The usual groaning was endured with bricks appearing, and more so with the musical beatdown to start the workout, but everyone did their best all the same! The appearance of the Blood Moon was spectacular, and the Elections Trivia was enthusiastically voted “Best Homeschool Curricula.” Appreciate ya’ll humoring and pushing me this morning. Love, DTH
Announcements:
Merkin Challenge ongoing
HDHH on 11/22 (2 weeks from today) at Hardywood West Creek
Forrest Hill Loops on 11/25 (see Slack)
Prayer Requests:
Last Call knows a young guy our age going on Hospice for Prostate Cancer – prayers for Buddy and his family, and for all of us to keep our eyes & hearts open to find JOY each day regardless of the trials of life
10 strong posted under a Blood Moon in a busy polling parking lot to see what goofy theme YHC might cook up. PAX ages ranged from 14 up to 69. We did:
COP in cellblock: SSH, Don Qs, Ukrainian Soldiers, Merkins, Hillbillies, Reverse crunches. Mosey to PES lot for:
Decide the Congress: Partner up. Each twosome do: 51 Burpees and 218 Merkins. 1st pair to finish gets to call the election results for tonight.
Once votes were cast mosey over to Pull-up bars: 4 rounds of 8 Pullups and WWIIs. Head over to DK wall for more partner work: Dora 123 of 100 Donkey Kicks, 200 Jump Squats, & 300 LBCs. Head back to flag but stop on the ramp to do a bear crawl tunnel. 2 min of Mary at end and time.
Announcements: 11/18 Ruck for Food starting at 7:00 at Hoedown. Bring your Ruck and canned goods for donations. Thanksgiving Happy Hour 11/22 at Hardywood West Creek. 2nd F West End lunch today at Firehouse Subs Innsbrook at noon.
NMS: Solid work from the 2 14 year olds posting at 5:30 on their day off from school. You’d think adding 2 teenagers into the PAX would making mumblechatter skew more immature but without Handshake here the maturity level of the PAX actually went up.
YHC and Offshore won the Congress race and Offshore decided he’s supporting they party that has a policy of mandatory fluid collections. Good to have Mr Holland posting at his old neighborhood AO. YHC swears he wasn’t trying to call all shoulder exercises to mess with you. Please be sure to vote today, you might even see Upchuck in your voting booth.
Tuesday 11/22 at Spider Run we will be running a 10k. The link to the route is below and I’ll also describe it for individuals that have not run this route previously. The trails are slightly modified from the official route but everything else is the same. Headlamps strongly recommended.
It’s 6.2 miles with plenty of elevation. Ideally, we will all be finishing at the same time, right around 615. If you think you need an hour and 15 to finish a 10k, play your departure for around 5am. I’ll be there just before 5am to assist with any questions.
This section starts by heading back towards the lake, taking a right, and then up behind the football stadium before exiting campus by taking a right on Campus. Continue up Campus until you hit Roselawn and then make a U-Turn to head back down Towana. When you get to the bottom, take a left and head up Roselawn. First right onto Ridgeway then back to the Commons.
Section 2 – Trails Through Campus
Once you pass the start, take a left at the commons and head across the lake, veering right onto the path around the lake. After you pass the cafeteria, take your first left up the path. At the top, take an immediate right on the path and head behind the Greek Theatre. Once you pass behind the Greek Theatre you will see tennis courts ahead of you. Take a hard right down the well lit path back to the lake. Don’t cross the bridge. Take a left, watching your step on the gravel and take the path over to College. Right on College.
Section 3 – Westham
This part is pretty easy (directions wise). Once on College take a left on Lakewood. Lakewood all the way to Westham. Left on Westham. Left on Club Vista (last road before River). Left on College and an immediate right on Westhampton Way.
Section 4 – The Westhampton Campus
Continue on Westhampton, straight across the first intersection onto Keller. Right on Westhampton Way then right on UR drive. First right onto Crenshaw. This next part is in my mind arbitrary but nevertheless part of the route. Go up Crenshaw until you get to the Modlin Center parking lot. It’s essentially at the top of the hill. Then turn around and come back to a left on UR drive.
Section 5 – The Big Finish
Continue on UR drive like you are heading back to the starting point. Except, you have to finish with the big loop. Up Gateway to the top, left to head back behind the football field and back down to the lake. Long downhill finish back to the parking lot.
The END
I’ll come up with some turn by turn directions that can be printed for those that may be completely confused at this point.
If 6.2 is too much there are two options for you. One is to eliminated the Roselawn/Ridgeway loop and just return back to the start via the path at the bottom of Towana. The second is to eliminate the Crenshaw out and back and just head back to the finish. The final is to cut off the hill loop at the end but I wouldn’t recommend that as it is a fantastic finish.
This should be fun. See everyone on the Tuesday before Thanksgiving!
