Category: Richmond, VA

  • Straight no Chaser

    YHC alone with his thoughts this morning while running the rough streets of northeast Midlothian. As soon as YHC got out of his truck the haunting call of an Owl on the hunt came from 1 tree over. With the skies being over cast and the mornings staying dark longer it just seemed to be extra dark this morning.

    While hanging out with Gypsy and Kristen this weekend YHC might have accidentally signed up for another half in October so River Run will have to be a run again instead of a ruck to get in shape.

    5:30 and no extra cars in the parking lot, route was down to the river back up through JRHS then OG Roller Coaster (one of YHCs favorites because it puts the big hill in the middle) back through JRHS. No gas in the tank to go back down to the river finished at 6:15 walked around BWES to cool down.

    NMS:

    As YHC was finishing up the walk around BWES there was a lady parked by the drainage area where the farel cats live, she was feeding them. YHC always finds it hard to understand people who think they need to feed wild animals. Yes, these cats may have started out in a home but they have become self dependent and her feeding them is going to hurt them in the long run if she dies or moves before they do.

  • You Can Do Anything for 5 Minutes

    A perfectly divisible 12 converged at 0530 on the darkest AO in Tuckahoe. Here’s what transpired:

    COP after a mosey down to the bottom of Lindsay Court: Deadman Hang // Helicopters // Imperial Walkers // Ukranian Soldiers // Copperhead Squats // ADPs // LBCs // Peter Parkers // Hand Release Merkins // Pickle Pounders // SSHs

    Up the Hill: parter up. P1 runs to the top of Lindsay and back to P2, while P2 bear crawls up the hill. Switch. Next round: Lunges. Next round: Broadjump Burpees. All the way to the top of the hill. Mosey to Third Church middle lot

    Triple Check: each triad grab a coupon. Round 1: P1 Squat Thrusters // P2 American Hammers // P3 Run the loop. Round 2: P1 Bench Press // P2 Flutter Kicks // P3 Bernie Sanders to end of lot, mosey back. Round 3: P1 Block Swings, P2 LBCs, P3 Bearcrawl to short end of lot, mosey back. Mosey back to TES

    Crash Landing: 2 minutes of mini sixes: 5 merkins + 1 Burpee, 4 Merkins + 2 burpees, all the way up to 1 +5.

    Numberama, Namerama, YHC took us out.

    NMS: Gratefully receive and faithfully steward the gift of life!

  • Wilson-check your Ring doorbell

    Low numbers from the New Market crew this AM. Not sure if it was the potential rain in the forecast or that POG was on the Q sheet but either way those that showed up got it done.

    Warmed up

    Did a combination of a beast and a cul-de-sac tour. Ended with some coupons.

    Fudd was disappointed that Wilson didn’t show so we made sure to stop by his house on the way by.

    Strong work!

  • Iron Eyes Cody would approve

    6 trusted servants arrived post gloom, some post Dogpile, to see what catalysts for change the Crucible had to offer today. Some details remain fuzzy but it went a little something like this…

    We met at the new, official meeting place which is the parking lot for the school and we moseyed over to the fields to see if anyone didn’t get the memo but all was good so we had a bit of COP including some stretching along with the usual suspects of SSH, DQ, LBCs, Merkins etc… Then we took advantage of our multiples of 3 and did a triple check which encompassed some running, some balls to the wall, and some hello dollies. Next we completed a lap around the Charlie D Sydnor portion of the AO where everyone’s feet got wet but we survived, then on to a Dora that featured some SSHs, some 2 count mountain climbers, and 300 Carolina Dry Docks for the win.

    Next we decided that it would be a good idea to explore the rest of the AO since it was only the second time we have had a workout there and as we rounded the school and looked out into a field covered with litter everyone agreed with me that the last 10 minutes of the 1st F could be a little 3rd F and we all picked up litter and filled a lawn and leaf bag that YHC had in the back of his truck. Everyone thought it was a good idea and many of us had the thought at the same time.

    Big love to Joey Chestnut for showing up even with his dad, Offshore could not be there (and to his mom for driving him!!). JC is an inspiring young man.

    We followed up the 1F/3F with some 2F at Cafe Zata where we plan to return next week. We are hoping that this AO catches on with the neighborhood and with the guys in THP (who could not attend on this day due to it being a “deep clean” day). Looking forward to next week! Its on the Q sheet so don’t be afraid to grab the Q, we aren’t stingy 🙂

  • We love them too!!

    No fart sacking today.  9 Runners, Walkers and a Rucker took over the streets of Salisbury.  Two things we can all agree on today.   

    1. The recent Graffiti 
    2. No more Pup Cups for Murphy

  • We Just Felt Like Runnin

    Hardywood up to no good, a mosey with Rosie, and YHC packing D. 3.5+ today.

  • DaPile Combo

    YHC signed up for the Saturday Beatdown and traffic came in heavy for all types of Workout options, some wanted to run others…bootcamp. Rolling into the Atlee parking lot, Spit ended up on a solo run the remaining 6 started up the bootcamp and here is what went down:

    COP

    We mosey to the basketball black top behind Atlee High school and circle up for 15 SSH, 15 DQ, 15 good mornings, 10 4-ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    So YHC brought some equipment for this beat down and we set up 3 stations with 2 PAX at each. Jump rope at S1 as the timer, S2 – 1 kettle bell for one PAX and 25 merkins for the partner and alternated with the completion of 25 reps. and Station 3 (recovery) – Frisbee toss between 2 PAX. We rotated with 25 jumps in a row the up by 5 to 50 reps in a row. Once we got to 50 we restarted with S1 -25 squats, S2 Kettle Bell and LBC’s (each partner switched with the rotation so if you had the kettle bell this round the next you performed LBC’s) . S3- Frisbee toss. (Spit Returned after running 3 miles and joined one of the Pairs for this workout)YHC modified the squats when 40 reps came up we did 20 lunges each leg for 40 total then 25 Each leg for 50 total. We pick up the equipment and roll to the parking lot and each PAX posted at a parking space. We did 11’s where we started with 10 merkins, bear crawl to the other side of 2 parking spaces(about 40 feet) for 1 LBC, lunge back 9 merkins, bear crawl to other side 2 LBC’s. Finish the 11’s and have 2 minutes of stretching and the hour workout is done!

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We have a couple of prayer requests as YHC has a coworker that lost her father this week, Opus had a former student pass from cancer at 12 recently, and Bulkhead’s daughter speedy recovery from a fall that resulted in a broken arm.

    We then posted at Local Cup and Yardsale was there to meet up for some great coffee and conversation!

    It was an honor to lead this morning gents, have a great weekend and enjoy this great cool weather! Cheers…CB

  • The one where Bulgarians chased Gremlins, Dingos became Dildos, and a Solo Rub resulted in a Titty Show

    Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises…

    The THANG:

    WARMERAMA:

    • Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Line up for THE GREMLIN (A short distance Beast with bear crawls between stops)
    • x6 Reps at 25/50/75%, hit end and reverso 75/50/25% for a total of 6 stops (x36 Reps per Round, with a total of 6 Rounds)
    • Exercises included: 2-ct Lunges, Groiners, WWII’s, Monkey Humpers, Variation Merkins (Wide, Diamond, Carolina), & concluded with Heels to Heaven

    COP #2:

    • Mosey around to the big back lot to find DTH’s truck awaiting…
    • Collect bricks from truck
    • Circle up for DENSITY TRAINING
    • With the tunes a-rockin and a brick in each hand, the PAX completed x15 minutes of the following:
    • x10 Static Bulgarian Lunges ea side
    • x10 Clean & Press ea side 
    • x10 Renegade Rows ea side 
    • Run around the lot
    • Repeato until time called, return bricks

    COP #3:

    • Mosey to the little hill & steps area
    • Partner up for a DORA
    • x100 Merkins
    • x200 Dips
    • x300 Squats
    • Moving partner box jumps up steps, runs around and down other steps
    • OUT OF TIME DURING SQUATS

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The depth of love between these brothers is clearly evident in the quality of their mumble chatter. Highlights of the morning seemed to surround Last Call, struggling to sweat out Friday night’s handle of bourbon, and questionably mistaking Dingo’s nickname for Dildo – this got the PAX in heaps of laughter, struggling to maintain exercise form, while he tried to explain himself. It was pointed out that you hear what you want to hear, or maybe that you interpret the world through the lens of your own experience. Either way, this got even better when an old dude on a bike rolled through the PAX and commented to Last Call that he liked watching him workout. There was a suggestion that Last Call might give the gentleman a nice little nip show the next time he lapped the lot, but LC declined. Turns out this is the kind of excellent humor is bound to happen at Rock&Roll which always starts with Morning Wood. Of course it was just Chaplain rubbing (I mean running) it out this morning. Overall, the PAX took the two new routines in stride, whether or not they were particularly liked, and YHC blessed them with a familiar little Dora to end the hour. With all that, YHC leaves you with a quote from Alexander Graham Bell to keep in mind:

    “Concentrate all your thoughts upon the work in hand.

    The Sun’s rays do not burn until brought to a focus.”

    Announcements:

    Prayer Requests:

    • Heartburn healing of jaw
    • Fresh Prince healing of leg
    • Doublemint knee healing

  • Hot Po-Tater

    Pax of 10 this morning for what could have been a Hot Potato but turned out to be a Hot Po-Tater work out.

    Arms- Started with 3 sets of Jerkins on the Swings, followed by 5 mins of Burpees, Some Dips and Hang-Ups (pull up bars hold fully extended for 3 count, and then pull-up, repeat 3x, with 20 Dips between).

    Abs- Series of 20 count each of Ab-Ripper X knock offs (Crunchy, Freddy Mercuries, Mercury Freddies, Heels to Heaven, WW IIs, WW Is) with Bear crawls and Crab walks in between. Ended with 50 count American Hammers. Then 7’s of Get Ups and incline Merkins.

    Shoulders- Jack Web, turning it to 11.

    Legs- 3 sets of 20 Squats and 10 Step ups

    Finished with ring of fire, Bear-merkins and another round of American Hammers

    Good times

  • Get your dollar boys out

    Get your dollar boys out

    15 Dogpile boys all agree; Dogpile is not for staying in one spot. Let’s get after it!

    Warmerama:
    20 SSH

    COP1: Mosey to the Bridge
    Escalating Burpees every other Light Pole to the other side.
    Return back – 10 Merkins every Light Pole.

    COP2: Mosey to the Pipeline, Partner up:
    1. Partner 1 runs Pipeline, Partner 2 LBCs, Switch.
    2. Partner 1 runs Pipeline, Partner 2 Freddy Mercuries, Switch.
    3. Partner 1 runs Pipeline, Partner 2 Flutter Kicks, Switch

    COP3: Mosey to Love Hill (Gate was open, it was meant to be)
    Partner up for switch backs up Love hill. 1 Person runs to the marker left by Sippy Cup. Partner 2 Bear Crawls. Then Lunges, Then Broad Jump Burpess. Rotate until both partners have reached the marker.

    COP4: Mosey to the Amphitheater.
    Starting at the bottom, 1 box jump every step, 1 burpee every other step all the way to the top.

    COP5: Mosey to the Penny Stage, grab a Coupon
    Bermuda Triangle. Over head carry coupon to the corner of the fence. Drop Coupon and sprint to each corner until you get back to your Coupon. Over head carry to the 2nd Corner, drop Coupon and Sprint back. Murder Bunnies to the 3rd corner and return Coupon.

    COP6: Native American Run
    From the Penny Stage to the Field, down the sidewalk to the main road then back to the flag. Watch out for runners.

    COP7: Ring of Fire
    10 Merkins while the PAX holds Plank. Repeat until each PAX completes the ring.

    COT:
    Counterama #15
    Namerama
    Announcerama
    YHC took us out in Prayer: Prayers to Ether as he heads off to School. Good Luck Brother.

    NMS: YHC wanted to reach as much of the AO as possible. After 3.5 miles we still barely touched the surface. Dogpile never disappoints. Thanks for letting me lead today Gents. I think we kept the heart rate up and the feet moving; Mission Accomplished.

    Announcements: Get on Slack