Category: Richmond, VA

  • No old men snoring

    YHC was half hoping to see an empty parking lot and he may or may not of quickly retreated to the comforts of his Peleton. However 4 HIMS were wet and eager to get things going to close out this week on a high note. Armstrong noted he was sure no one was going to be posting and that we were praying him! Little does he know this PAX. One thing about a workout like today, it may not feel good to get started but it feels even better when complete! Thank you PAX for pushing me!

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    Flex Friday- Circle up with cinder coupons. I called the first 6-8 coupon exercises then we rotated around each PAX called 1 with coupon exercise and 1 without. There were several mosey’s twisted in just to get the heart rate up. Wildcat calling burpees with coupon overhead was brutal and Armstrong calling 5 parking lot lengths shuttle runs really elevated the heart rate. Many exercises were completed and solid mumble chatter was had.

    Announcements: All really appreciated each HIM that showed up and gutted it out on a sunny and 72 degree day.

    YHC took us out in prayer. SYITG.

  • Lucky Horseshoe

    4 men braved the rain to post at The Creek this morning. The PAX stayed in the inner courtyard to try to stay dry.

    COP

    • Lucky Horseshoe
      • Mountain climbers x 20
      • Reverse snow angels x 20
      • Flutter kicks x 20
      • Squats x 20
      • Merkins x 20
    • Lunge around the inner courtyard, with jump squats at each truss.
    • MoM, stretching
    • Numbers, names, Yardsale took us out

  • No Mercy 3/4 Mile

    WARMARAMA
    Mosey to the MS parking lot and ease into the warm up with dead man hangs. The copious amounts of groaning and moaning from the PAX during dead man hangs set a strong tone for the rest of the morning. Also mixed in Cherry Pickers, Merkins, DQs, Freddie Mercurys, LBCs, and helicopters.

    THE THANG
    Experimented with a new pearl called Clockwork Orange. Each man stands on side of hill. With feet in the center of the clock, do 1 burpee (at 1 o’clock), 2 WW2s (at 2 o’clock), 3 burpees (at 3 o’clock), 4 WW2s (at 4 o’clock), all the way around the clock until 12 o’clock. Needs improvement (i.e., do on flat surface or less steep hill).

    No Mercy Mile was next on the list. Line up on track. Lap 1: 25 Merkins at midpoint of straightaway, run to curve, Bear Crawl curve, run to midpoint of straightaway, do 25WW2s, run to curve, Lunge curve. Lap 1 done. Rinse and repeat. Lap 2: wide grip Merkins, Bear Crawl curve, Alabama Prom Dates (even more moaning than the Dead Man Hangs during Warmarama), Lunge curve. Lap 3: More of the same but swapped Bear Crawls for Bernie Sanders and Lunges for Reverse Lunges. Only finished 3 laps because of time.

    BTTF
    Moseyed back to start after 25 Jerkins on an unsuspecting pole.

    ANNOUNCEMENTS
    Machismo’s office is coming along. Possible destination for a beer (not work) in the future.

    NMS
    Good to be with you boys this morning. Enjoyed the laughs and the rolling down the hill during Clockwork Orange. Also appreciate the life and family updates during our No Mercy Mile – really 3/4 mile.

  • That sucked

    Hi all.. hope all is well. My ego is still recovering fron another WTH beatdown. Every once in a while you have to break out an old beatdown that sucked.. Welp.. the WTH parking deck is just such an occasion. It’s super simple on paper but not in execution.

    4 pax joined in.. disclaimers given and off we go.

    Mosey from AO at Pocahontas Middle school to Short Pump Back St 4 story parking deck.

    COP: some SSH, some IW, some windmills

    The Thang: The Parking Deck (WIB)

    Do 20 of call exercise at top of each ramp and the flat turn until you get to top then run to bottom and circle back for the 6. Do 3 times with different exercises.

    called exercise: Round one Merkins.. Round 2 WW2.. Round 3.. Jump Squats.

    Run back to AO.

    Over all its 3.5 miles, 120 merkins, 120 WW2, 120 Jump Squats. … oh dang. I just had a hell of an idea thinking of my my buddy Attila Gridiron workout.. next WTH parking deck will be compounding.. OUCH!. YUP. it’s gonna happen.

    Ok.. I’m done. Have a great day. Love y’all. Call someone you haven’t heard from like Probation or Carmax or Easyride or your long lost uncle.

    Until next time. SYITG!!

    One last thing… the sun rise from the top of the parking deck at 6am IS AMAZING.

  • Hot Potato Served by White Deer

    White Deer was on the Q sheet today.  White Deer was nowhere to be found today.  Time to deploy the hot potato Q.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Merkins
        • LBC
        • APD
      • Lyndsay – step-ups and curls
    • Pigskin – 20 reps each
      • KB swings
      • High pulls
      • KB presses
      • Tricep presses
      • Renegade rows
    • Fireman Ed
      • Bear crawl and lunge around courtyard
      • Exercise rotation with the runner setting the pace
        • Overhead pulls
        • Presses
        • Sit ‘n press
        • Squats
        • Run the bus loop
    • Lighthouse
      • Exercise rotation with the runner setting the pace
        • Swings
        • KB Hammers
        • Skull crushers
        • Lawnmower pulls
        • Run the bus loop
      • Offshore – mosey back to the shovel flag for Mary
        • Flutter presses
        • COT with Offshore taking us out

    Great work from the PAX today.  A variety of exercise with everyone contributing.  We will send out an APB for White Deer.  No one had an Apple watch to tell Siri to call him at o’dark thirty. 

    God is good all of the time!

    Attila

  • What mumblechatter

    9 Mitch Buchannons, getting ready for pool season. Let’s get after it.

    WARMARAMA:
    Long Mosey around the school, SSH, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, DQ, Merkins, Flutter Kicks, American Hamers, LBC.

    The Thang:
    Light Post Alley: Start at the first light pole, complete exercise thn run to the last light pole and back to the 2nd light pole, then the 3rd, 4th, 5th…… repeat until you get to the last lightpole
    10x Merkins, 20x SSH, 20x Jump Squats, 20x Monkey Humpers, 20x Mountain Climbers, 20x Squats, 5 Burpees, 5 Burpees, 5 Burpees.

    4 Corners (back for more): 10 Merkins, 20 Jumps Squats, 30 Monkey Humpers, 40 Flutter Kicks. Go back to the start and repeat after each corner.

    Ring of Fire: 10 Merkins around the circle.
    A Little Mary: American Hammers, Flutter Kicks, Heals to Heaven, Dying Cockroaches, American Hammers. 2 burpees .

    BTTF:
    NUMBERAMA: NAMERAMA: 9 Pax, 0 FNGS
    ANNOUNCEMENTS:
    – Good Luck to all those going out to Rugged Maniac this weekend. Get after it boys!
    – Today: 2nd F Lunch at Rusty Taco (Westchester Commons) 11:45am
    – May 6th: CSAUP event – see slack.

    NMS: Let’s get that heart rate up. Mission accomplished.

    Oyster

  • Santa Came Early

    A mysterious SOJ Q was welcomed by 8 of his Tuckahoe brethren. Here’s what the guy walking around who may or may not have been talking to himself witnessed :

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC

    THE THANG :

    Merkin Jax – Done in a 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 pavement outside of tennis court

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    25 WWII’s IC

    11’s traveling to tennis court fence and back : Start with 1 Merkin and 10 Lunges DOUBLE COUNT

    Mosey inside tennis courts

    Santa’s Ladder – run across all the courts to the far side and do 10 burpees. Run back to starting point then back again and do 9 burpees. Repeato until you complete 1 burpee (Fudd used to like Santa but hates him now)

    Mosey to pull up bars

    3 sets of 7 pull ups

    Mosey to school building wall

    40 Donkey Kicks

    Mosey to bench

    40 Dips

    Mosey BTTF

    1 minute of Flutters IC

    1 minute of rapid fire Punches while holding Al Gore (Handshake won the style award for looking like Richard Simmons with his form and attire)

    DONE

    Numbers, Names, YHC took us out

    Prayers : continued recovery for Chippendale; Handshake has knee surgery tomorrow; pray for the well being and healing of a young girl named Eliza Payne who’s Dad is a friend of Fudd’s and also pray for the well being and healing of Bodos’ friend named Mac

    Announcements : This Saturday TYA is heading to the Bridge. Contact him if you’d like to join;

    Hitchhiker wants to organize an F3 pickle ball tournament. He could use some extra rackets. Contact him if interested

    NMMS : Really enjoyed the crowd at Mary this morning. It’s nice to visit a different AO and mix it up sometimes. Thanks to Hutton for the idea on Q’ing at a different AO this month.

  • Spring Running in DaVille

    7 Runners and 2 Ruckers enjoy the good spring weather for second run of the week

    Route to a loop around Craney Island then back over the flyover with a loop around Kroger and finish with a loop around PBR and library before heading back through Rutland the clubhouse. Distance range from 4 to 4.5 depending on the extra credit.

    Ruckers did their route

    Great to have such a good turn out this morning

    Spit On That!

  • The Jury is still out!

    YHC was excited to be back on the Q sheet at SOT. One of my favs! After an Old Hundred (suppose to be kettle bell) that turned into a run fest I had to change plans. 8 in all were present to keep me company.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks.

    The thang: Jim Morrison Doors workout (Paula Abdul style). Start door 1 perform 1 exercises run 2 doors forward and then 1 back. Repeato 2/2, 3/3, you get the picture. Burpees, WWIII, Merkins, Drydocks, squats, jump squats, IW, Donkey Kicks, Wall walks just to name a few. At door 25 we stopped the Paula Abdul and went forward only due to time. Finished on door 32. We got a bus driver honk for the prom dates!

    Announcements: see slack and Oyster’s buying lunch Thursday! DK that cat in video is MC Skat Kat. DK mumble chattered an amazing series “The Jury?” Must see TV.

    BTTF: Hardywood took us out in prayer.

  • Belated Block Party

    9 studs and 1 Rusty Q kicked off Wednesday right at River Road’s earliest post. With a white pickup full of coupons (Thanks Kubota!) and a Q who refused to abide by the “keep it in the parking lot” rules/suggestions, The PAX concoursed the River Road Baptist campus coupon in hand.

    Following speed bump/burpee buy ins, the PAX set on the line formation for a dynamic workout

    form focused lunges, inchworms, side lunges and butt kicks

    Four Corners

    Coupon around the world or overhead carry in between stations

    10 block merkins, 20 goblet squats, 30 (2 count) flutters, 40 coupon bench presses

    Triple Check

    Pace car runs to and from the church buses (your pick which bus)

    Man Makers and goblet squat holds for the other stations

    Mosey/farmers carry back to the South Ridge Lot

    On the line

    tabata esque

    pace car – bear crawl to the first station, rotate

    random assortment of coupon exercises including, but not limited to:

    goblet squats, curls, triceps extensions, man makers, goblet lunges, overhead press, LBCs, coupon/kettlebell swings, coupon bench presses

    5 mins of Broga

    Numberama, Namerama, YHC took us out.

    CSAUP – See Gomer Pyle

    prayers to chippendale on a speedy recovery

    Apologies for the no show at Hoedown. Appreciate the opportunity to make good and lead this am. Non humid chilly mornings for beat downs feel like a steal following last week’s weather.

    Two days in and I’m still convinced 34 is the new 24.

    Have a great Wednesday!

    SYITG