A pair of Broga regulars arrived at the sauna of No Toll for a few moans and groans before the epic OC beatdown. YHC led in some new positions including some shoulder work that was HP approved followed by a sitting pigeon that was not so much. All in all a good session in the August stillness. Enjoyed the comradery with House Party.
Category: Richmond, VA
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Tempo Modulation
Four fine gentlemen converged on the lower Atlee parking lot a bit after the scheduled departure time. YHC was a bit late because he checked the upper parking lot first. Yardsale was a bit late because he wanted to skip ahead to Thursday or something. Yardsale continued the rucking he had started in Rutland. No one had a route in mind, so YHC led the PAX down into Giles.
The PAX looped around the very back of Giles. On the way back up the hill coming out of Giles, the PAX took a left on Airwell Ct. to pick up a trail around the pond. After this brief trail excursion the PAX left Giles and crossed Atlee Station Rd. at CMS. After a left turn the PAX took a right on Honey Meadows Rd. to loop around the school complex and back to the start.
YHC’s Garmin cadence suggests the temp was presto, but moderato feels more accurate given the humidity. Opus and Mr. Holland were wise enough to sprinkle in some andante, while YHC in a moment of inspiration or delusion included a touch of allegro moderato around the CMS track. Yardsale stuck to his andante pace except for a dramatic accelerando as he drove from Thursday’s AO to Tuesday’s.
YHC hit 7.18 miles, but that included running to and from the AO and continuing on during any andante periods. Opus and Mr. Holland probably got a bit more than 4 miles in. Yardsale rucked two AOs and used his car, so he probably bested all of us.
COT: Check calendars for October weekends for planned Atlee relay. Upcoming September Daville Takeover on a Thursday. Opus took us out.
The mumble chatter included several fun subjects such as travels in the west, especially Colorado. YHC foolishly had a bit of a music theory debate with two music teachers about time signatures. Readers can read this post in 3:4 and 6:8 time signatures and vote as to whether they can tell the difference.
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Someone has grass clippings in their navel…
YHC grabbed the Q on Sunday night. It’s been a minute since YHC had led a workout and thought there was no better entry back into Q land than No Toll. At 530 sharp, 11 studs of SOJ launched from the parking lot and the workout went more or less like this.
Warmup: Side Straddle Hops, Arm Circles, Helicopters, Deadman hang, Merkins, Wide Grip Merkins, Diamond Merkins and LBC’s.
Anyone who had money on YHC correctly counting during the warmup would have lost. Credit to the PAX for overcoming the adversity.
Mozey to the pavilion for the Lake Norman –
5 Burpees – run around the pavilion
5 Burpees, 10 Merkins – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 People Chair with Air Press – run round the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 People Chair with Air Press, 30 Side Straddle Hops – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 Peoples Chair with Air Press, 30 Side Straddle Hops, 35 WWII’s – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 Peoples Chair with Air Press, 30 Side Straddle Hops, 35 WWII’s, 40 Alabama Prom Dates – run around the pavilion
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 Peoples Chair with Air Press, 30 Side Straddle Hops, 35 WWII’s, 40 Alabama Prom Dates, 45 arm circles (your choice) – run around the pavilion
Time was not our side to get a little closer to the full workout, so we jumped to
5 Burpees, 10 Merkins, 15 American Hammers, 20 Squats, 25 Peoples Chair with Air Press, 30 Side Straddle Hops, 35 WWII’s, 40 Alabama Prom Dates, 45 arm circles (your choice), 55 calf raises and 1 minute of plank hold
Anyone who bet that YHC would correctly make it through this part also would have lost money.
The PAX agreed that the Lake Norman was pretty difficult and we should really consider friendly areas like Buffalo when searching for a new workout. Maybe that’s why we like Wilson so much. Another add for today would have been music. During this discussion, a few of the PAX fondly (?) remembered Boberry’s Radiohead NoToll Q which generated a few laughs.
Back to the flag for Numberama/Name-a-rama. YHC took us out in prayer.
The back blast title came from the post workout discussion when DTH somehow noticed that YHC had an absurd amount of grass clippings in his belly button. YHC was hoping that other heavier members of the PAX would have the same problem…sadly no. A feature unique to YHC.
Have a great day men.
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Bad Scouting Report
YHC took the Q at Hoedown as part of the DaVille take over Monday. A big PAX was waiting in the parking lot to get their Monday started right.
- COP
- Mosey to side field for some SSH
- YHC decided that field is not flat enough, so mosey back to parking lot to finish up COP
- Imperial Walkers
- Helicopters
- Arm circles
- Shoulder taps
- Plank jacks
- Hand release merkins
- Flutter kicks
- Copperhead squats
- Mosey to black top for animal movements
- From starting point, duck walk to fence, Freddie Mercuries x 10, duck walk back to starting point
- Next bearcrawl to fence, heels to heaven x 10, bearcrawl back to starting point
- Last lunge to fence, flutter kicks x 10, lunge back
- Mosey back to parking lot for 11s
- Bottom of hill American hammers
- Bernie Sanders up the hill for monkey humpers
- Mosey to pull-up bars for some Bulkhead special
- 1 pull-up + 2 merkins
- 2 pull-ups + 4 merkins, rinse and repeat until 7 pull-ups
- Short mosey to soccer field
- Starting at one goal 10x burpees, mosey to other goal post, slow mosey back
- Next 8x burpees, mosey and back
- 6x, 4x, 2x burpees rinse and repeat
- Stay in the field for a triple check
- P1 – dips
- P2 – LBCs
- P3 – run to end of field and back
- Mosey back to parking lot for some stretching
- Notes:
- YHC was very excited to Q Hoedown, but it became bittersweet. On a scouting missing to the AO with the kids, YHC’s 2.0 fell off the monkey bars and fractured her wrist. This ended the scouting report for YHC and most of the Q was ad hoc. Luckily YHC’s 2.0 is a tough kid and coping well with the injury.
- Great effort was put in by all and as usual great camaraderie.
- Thank you for welcoming me to Hoedown gents!
- COP
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Triple Bingo
3 showed up for a hot one at Punisher this afternoon and here is what went down.
COP
We mosey from flag to front of School get into the shade and 15 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 4ct American Hammers, 10 4ct LBC’s 20 merkins.
THANG
We mosey to the brick wall of the school. form up for a triple check. P1 – runs lap as Timer, P2 Wall sit, P3 – Donkey kicks. We each did this exercise 3 times for a triple check. We were really hot from the heat so we mosey back to the flag and round up for a cool down at Bingo Beer. This was a nice surprise for the group and we enjoyed some great 2nd F convo!
Numberama and Namerama we look forward to the gloom tomorrow as it was a hot one this afternoon.
Cheers…CB!
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A Hilly Takeout
A Davillian and SOJer enjoyed a run that for at least one of us was just a normal run.
ROUTE
L onto James River Rd
R onto Riverton Ridge Dr
L onto Welby Dr
R onto Hawell Ct (wrong turn, turn back)
L onto Chatwell Rd
Merge onto Henlow Dr
R onto Wilcot Dr
R onto Ashwell Dr
Cross over Robious into cut through for Powderham Ln
L onto Twin Team
Cross back over Robious onto Jamer River Rd
Finish with a few laps in the parking lot to get just over 4 milesMOLESKIN
Nice run with Doozy this morning. YHC had planned to run the “Rollercoaster Route” (or what YHC called the Old Gumbo house route) but Doozy wanted to show YHC something new. We only missed a turn once which Doozy new would happen. Felt good to start the week off with a run again!
SPIT ON THAT!!
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Taking over Satan’s Hill
Six regulars were joined by one Northerner at the New Market clubhouse this hot and humid morning for a DaVille Takeover beatdown that went something like this.
COP
All IC – SSH, Arm Circles (10 small, 5 big, reverso), Helicopters, Don Quixotes, One leg lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, One Legged APDs, other leg, Heels to Heaven, Rosaletas
Mosey to end of parking lot and partner up
Double Suicides – One partner runs to first parking lot island while other partner does exercise. They rotate. Then the first partner runs to 2nd island, 3rd island, and end of parking lot.
- Round 1 – 2 Merkins, 4 Merkins, 6 Merkins, 8 Merkins
- Round 2 – 1 burpee, 2 burpees, 4 burpees, 6 burpees
- Round 3 – Each partner grab rock. One partner go to other side of parking lot, one partner walks the rock to the end of the parking lot, goes back and then does same with 2nd rock while partner does monkey humpers, rotate.
Jerkins/Merkins – Staring with the Q, hold Jerkin while counting from 15 – 6. Starting with five, do Jerkins until the Q reaches 1 for 5 Jerkins. Then do 10 Merkins IC. Oyster led it next followed by all other PAX members for 7 rounds.
Chutes and Ladders – Going up Satan’s Hill, run 2 street lights and do 5 burpees, come back 1 and then up 2 more for 5 burpees. Do this 4 times for 20 burpees.
Plank-O-Rama
- Rotate between Carolina Dry Docks and Merkins for 10 count IC then hold plank
- Rotate to side plank. IC – Dip hip and raise it for 10 count, then hold side plank
- Rotate to back plank – IC – Drop and Raise butt for 10 count, then hold back plank
- Rotate to other side plank. IC – Dip hip and raise it for 10 count, then hold side plank
- Rotate to plank – IC – 10 Merkins
- Hold 6 inches while YHC counts from 30 to 0. (About a minutes)
COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.
NMS
Even though it took more than 30 minutes to get to the Satan’s Hill AO, it was quite an easy drive. Get on Powhite and take a left at Otterdale. That’s it. Oyster was the last to arrive this morning and committed that we did not need to wait for him. YHC was still checking out what the AO had. Its got a parking lot, a hill, and rocks which is all you need. It also has poles for pole smokers if necessary. It is also lit up really well so it’s easy to see everything. Probably will not post at the AO again until a takeover or tour occurs in the future, but I’m happy I made the trip. It was great meeting Kelly, Vagabond, and Heist. After the COT, I also had a chance to talk to Heist and Roscoe about Virginia Tech and my children’s majors along with Heist’s return to Richmond.
It was a pleasure to lead this outstanding group of men this morning. Well done everybody! It was a challenging workout and you all performed beyond expectations. Maybe see you at the next takeover.
Announcements
- Coming to a Nano-Region near you – The Next DaVille Takeover is Thursday, September 15.
- Be on the lookout for information about the October DaVille Relay.
- Vinny is looking for more cornhole players for the retreat
Gotta Run!
Phonics
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Humid Sunday
6 PAX hit OTB on a very humid sunday morning.
Runners got 6 miles.
Walkers did not get 6 miles.
Duke
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Leg Day at Daville
With Daville Takeover commencing, many of the regulars were scattered around RVA, but the three of us were up to the challenge of this Hot and Humid Monday.
Mosey to the main road for COP to include DQs and Heloicopters.
Start at first speed bump an dperform 10 merkins, 20 WWIIs and 20 squats. Progress down the drive stopping and every speed bump and repeat all the way to the football field.
Football field parking lot – Triple check
Mosey back towards amin parking lot stopping for Lt Dans.
Bakc at main parking lot – parking lot bear crawls. Think parking lot tracers but with bear crawls.
Back to VSF for COT.
Announcements=none
Prayers for a solid week accomplishing God’s Will, not ours.
Circle K