Category: Richmond, VA

  • Just a Little Bird & Bees

    Pick the lesser of 2 evils Handshake…YHC or Pigskin.  Back to school beat-down went as follows:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm Circles
      • Stretch
      • Merkins
      • LBC
    • Beast
      • Burpees
      • Squats
      • Crab cakes
      • HRM
      • WWII sit-ups
      • Reverse crunches
    • Lindsay at the bleachers with bench kicks and dips
    • 3x check – APD, pickle pounders, run
    • Ring of fire
    • COT with YHC taking us out

    Good to see the PAX today as HBR gives the middle finger to Iron PAX.  YHC is spending this week teaching the birds and the bees to his 11 year old 2.0, so a special honeymoon suite 3x check today.  Hope all the bystanders enjoyed. 

    Convergence Monday at 7 am at Dogpile.

    Continued prayers for everyone as families transition into a new school year and new phases of life.  God is good all of the time!

    Attila

  • Hillacious

    Yep, a play on words, but none the less – true. Fifteen early morning mountain goats set off into the humid fog for parts unknown. UR to Westhampton Way to Glen Parkway to Westham Parkway and then take a left. Drop down to Westham Station where the fun begins.

    Left on Old Bridge and a right on Highland. Come back to the fork for the following:

    4s – Return to Westham Station and return via the bat cave.

    5s – Up/down Old Bridge to Westham Station, up/down Panorama, and return via the bat cave.

    6s – Up/down Old Bridge, up/down Highland (again) to Westham Station, up/down Panorama, and return via the bat cave.

    Fudd took us out.

  • Absolution Prostitution

    Fourteen willful recliners laid prostrate to dry the glistening dew-dropped fields of No Toll this morning. They started with something like, Ukranian Soldiers, Merkins, Parker Peters (Slow opposing mountain climbers), Imperial Squat Walkers, WWIIs, DQs, then moseyed to the aforementioned fields. The paper perfect absolution began from the pavilion then went 25 Alabama Prom Date (Modify as Neded) then back to the shelter for penance continuing on in the common fashion with, 25 APD, 50 opposing appendage superman’s, 75 American Hammers, 50+50 Obliques BCs right then left. The Supermen spent too much time in mumble chatter so YHC audibled for single count. Those small muscle exercises take a lot of concentration to do them right and like other things shouldn’t be rushed. Thoroughly exonerated Pax then bear crawled Indigenous People style part way back for a toll to ward of trolls and a little 45 seconds of timex with Merkins and Imperial Squat walkers. Just like indulgences this looked good on paper. We were all forgiven to not do such a prostrate prostitute again.

  • Finger Lickin Good

    With no M or 2.0s available to assist in the kitchen, YHC decided to curate instead of cook Sunday’s Breaking Bread meal: Publix fried chicken, basil and feta rigatoni salad, fruit salad, iced tea, and cookies-n-cream frosted cupcakes. Plus two bags of nectarines and a bag of tangerines for the week. The residents really appreciate that we are thinking of them, and Barbara sends her regards.

  • been a long lonely lonely lonely lonely lonely time.

    Nary an individual shewed up today. hence, yhc ran quarter mile repeats and will saveth the workout for Friday.

  • Cumulative beast

    On a bright and sunny morning 6 Pax showed up. We missed a lot of regulars who ran marathons, were sick, or just missing-in-action. Roger Roger, following his commitment to bring three FNG in a week, brought one of his neighbors who was named Green Hornet.

    Trying to impress FNG, after the warm-up, we did cumulative beast: starting with hand-release-merkins, then added WWII, squats, 2 count Freddie Mercuries, crab cakes, finishing strong with burpees. Not much time left, so we finished with circle of abbs each calling 20 favorites: heels to heaven, LBCs, mountain climbers, American hammers, WWII. Overall a good start for a day of fun.

  • Back again

    Four posted for the most recent Punisher. Warm up in the parking lot. Relocate to a section of wall near the front door of the school for a Dora with Bear Crawl and Lunge as the conveyance and Merkins, WWII Sit Ups, and Squats as the exercises. Mosey to the other side of the school gym for a few Tabata rounds. Follow with a few rounds of Mary and a Jack Webb. Return to the parking lot for the COT.

    Welcome back Adderall.

  • First day of school

    Upchuck found a new way to skip out on doing exercises; he helped the teachers arriving at Hoedown carrying their supplies.

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional

    You’re undertaking this at your own risk.

    There are hazards and it’s dark so be careful.

    The idea is to get better, not to get hurt, so feel free to modify called exercises.

    20 SSHs

    10 Arm Slap Merkins

    20 Deep Mountain Climbers

    Stretch

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    10 Helicopters

    Move to other parking lot

    20 Squats

    10 Peter Parker

    20 Heels to Heaven

    stretch

    15 Lunges

    10 Garden Variety Merkins

    15 Crunchy Frogs

    Stretch

    To the upper Parking Lot

    Burpee Bear Crawl from mid court to edge

    Crab Walk back

    To the grassy area in back

    Divide into three groups; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single Count), 10 derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    Stretch

    60 count 6-inch leg lift

    Announcements:

    Labor Day: Convergence at DogPile at 7:00

    Takeout by YHC

    First day of school. Our oldest grandson begins 1st grade today. Please remember there’s a change in the traffic patterns and there are school buses. Drive carefully!

  • Strong Showing @ the Hill

    11 Beasts made it to Satans Hill Monday to get their week started off right!

    COP – SSHs, Helicopters, Squats, DQs, Imperial Walkers, LBCs, Flutters, Stretching

    Mosey to top of Hill –

    Dora – Runner, 100 Merkins, 200 LBCs, 300 Squats

    4 Corners – 10 Merkins, 20 Jumo Squats, 30 Dry Docks, 40 WWIIs

    Lunge, 50 More LBCs – Mosey to coupon Pile

    Triple Check – Runner with jerkins, Curls, Squats.

    Intervals – 50 Touch Touches, Coupon Work

    BTF

    Numbers, Names, YHC took us out!

    Welcome to FNG Belichick!

    Way to work Fellas!

  • DaPile Court Work

    YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:

    COP

    Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.

    THANG

    This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.

    COT

    We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.

    Great workout gents, 2nd F to follow at the Local Cup for some great conversation.

    See you in the gloom soon…Cheers, CB!