Category: Richmond, VA

  • Amateur RAMM Gears tomorrow morning at Mary at 0530.

    Bring your Schwinns, Huffys, Mongooses, Rollerblades, Rollerskates, etc and join us for a ride around the lakes.

  • Mary’s hottest potato

    A small but mostly respected Pax joined for a Hot Potato and this is what happened:

    Swirly – COP, Jerkin Gym with various exercises for 15 minutes

    BT – Parking Lot Tracers, Triple Check, etc

    Handshake – Shora (Short Dora) with 50 HRM’s (each partner completes 25), 100 Jump Squats, 200 SSH’s, back to Jerkin Gym for (2) Rounds of 5 Jerkins, Mosey back to flag for 2 minutes of streching.

    Announcements:

    • Amateur RAMM Gears tomorrow at Mary. Bring your Beach Cruisers, old Huffy’s, RollerBlades, etc for a fun morning
    • Hitchiker has volunteered to Q the run for anyone would like
    • TYA is Q’ing at The Bridge. It sounds like Saab, Circle K, Upchuck? are going too. If you’d like to possibly Clown Car please reach out to them by Slack or Text
    • Houseparty VQ tomorrow at Rock and Roll

    Prayer Requests:

    • Fico recently lost his friend, Mike Wassmer, who was a great person and had a big impact on lots of people
    • Continued recovery for Lab Rat
    • Splinter’s Aunt
    • Upchuck’s co-worker

    Moleskin – It was a quiet morning at Mary, especially with not having TYA or Saab to distract us. YHC enjoyed having a Hot Potato, they never disappoint.

  • Two & One

    Two Sciatic patients and one brave man showed up at WDog and YHC sensed a desire to do some stretching. Here is how it went: First, moseyed through the Pump House Park and to the Amphitheater. Second, YHC led the COP as follows: 10xSSH, 10xImperial Walkers, 10xHelicopter, and 10xAmerican Hammers, and 10xMerkins. Third, take turns and shared their favorite stretching exercises. Fourth, do the same number of incline merkins with the steps as YHC and pax moved up at the Amphitheater. Moseyed back to the flag.

    Announcements:

    • The Bridge on June 25
    • The 4th F3RVA Annual Retreat

    Faceplant took us out.

  • Deliverance 3 – Two Fish in the Water

    Deliverance 3 – Two Fish in the Water

    Eight Kayakers and One Paddle Boarder converged at 5:00am in the brand new parking lot at the new boat ramp at Huguenot Flatwater. According to the lone fisherman on the river bank next to the ramp, this is probably what happened:

    COP on nice new concrete area:

    SSH’s, DQ’s, Ukrainian Soldiers, Merkins, Scorpion Kicks

    RAMP FUN:

    Round 1: Bearcrawl the ramp around to the steps and run up steps.

    Round 2: Lunge the ramp around to steps and run up steps.

    Round 3: Left Side Shuffle the ramp around to steps and run up steps.

    Round 4: Right Side Shuffle the ramp around to steps and run up steps.

    DORA on new boat ramp/dock:

    Partner up with one boat. Timer paddles to the middle of the river and paddles back. Other partner is completing LBC’s on dock. Second round, exercise partner is completing Squats.

    Main Event:

    Everyone grab their boat and head upriver. At the first crop of rocks, practice Life-Saving 101 to a couple of the PAX (not naming names) who, in the slowest of motions, turned their boats over and went completely under the water. Rest of PAX yells “Fish in the Water!!” Recover the Fish and keep heading upriver around the bend to get a great view of the Willey Bridge and Bosher Dam. With 20 minutes to spare, turn around and head downriver into the awesome sunrise. Take a few minutes to enjoy the fellowship, scenery and God’s creation!

    Dock the boats at exactly 6:00am for COT:

    Numbers, Names, Announcements and Upchuck took us out!

    Announcements: See Slack!

    NMS:

    What a wonderful morning for this! YHC thought last year had perfect weather and river conditions for this workout, but this year was even better! We were the first people to use the brand new parking lot that was just finished yesterday evening. The sandbar is no more, so the exercising had to be completed on the newly built ramp/dock complex. What a nice new complex for river enthusiasts to enjoy! There were a few tricky moments during the DORA when partners were switching out of their boats, but no big issues. The PAX that did not wear gloves really enjoyed the bear crawls on the somewhat jagged concrete ramp. On the beginning on the main paddle upriver, two of the PAX flipped over to the left and went completely under. Fortunately, recovery of these two unnamed PAX went well and the paddle eventually continued on. There was a hard, fast paddle upriver until it was time to turn around and ease back down to the VSF (dock). A few of the PAX bottomed out on some rocks along the way but managed to free themselves without any issues. 100% attendance at coffeeteria afterwards. PERFECT MORNING!

    Thanks for posting this morning, men!

    Enjoy your day!

    SYITG!

    Kubota

  • Good Riddance Gumbo…

    Gumbo was a last-minute menu addition at SOT and 11 men (the bootcampers) were regretting placing that order immediately. They declared Gumbo’s SOJ banishment half-way through. The 4 runners chose wisely.

    In any event, this is how the Gumbo was served today:

    Mosey down to bus loop for COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Jazzercisers – Nancy’s super power. That dude would kill in an 80’s aerobics class.
    • Imperial Walkers
    • Copperhead squats
    • Merkins
    • LBCs

    Mosey around the side of school for the start of the THANG

    Door #5 – 5 Burpees OYO

    Door #6 – 6 2-count ball dippers

    Wall Work

    10 Donkey Kicks, bear crawl across road, 10 merkins, crawl bear back and wall sit

    15 Donkey Kicks, bear crawl across road, 15 merkins, crawl bear back and wall sit

    Mosey around the side and back of the school mixing in some lunges and Bob and Weaves, then down the stairs to the football field.

    Field Work

    Football Field – start on the end-line and run to bench (about 30 yards) and do 25 merkins, bernie back, run to trash can (about 60 yards) and do 20 WWIIs, mosey back, run all the way to the other end and do 50 SSHs and run back.

    Baseball Field/Light poles – start in far right field – run across the field stopping at each light pole – at each tall light pole do 20 squats and 20 LBCs (though some heard YHC say WWIIs – extra credit for them!!). At each short light pole do 5 burpees. There were 3 tall light poles and 2 short light poles. Down and back.

    Recovery mosey lap around the track

    Jacob’s Ladder – after checking out he busted pipe spewing water (and DK going to make a non-emergency call to 911 – i.e., skipping Jacob’s Ladder), PAX lined up half-way up the hill for Jacob’s Ladder. Run to top do 1 modified 4×4 (really a 4×1) – down to plank position, do 4 mountain climbers and 1 merkin then pop up. Back to start, do 2. Repeato until 7.

    BTTF for Mary (Freddies, Box Cutters, Swizzle Sticks and APDs)

    Numbers, Names and COT

    Announcements and Prayers

    • Prayers for all PAX and family members dealing with injuries and illnesses
    • See TYA if you are interested in BRR, especially if you are interested in leading a second team
    • Mark your calendar for 9/24 Retreat

    Great start to the day. To the chagrin of many, this is will NOT be Gumbo’s last SOT Q. No farewell yet. Thanks gents.

    No More Gumbo For You!

  • Who’s the young whippersnapper?

    5 guys showed up this morning to toss a kettlebell around. Here is what transpired:

    COP — SSH, Butt kickers, helicopters, cherry pickers, crabcakes, copperhead squats, hillbillies, IW’s, tempo merkins, heels to heaven, KB swings, KB press with flutters, KB around the world

    CMIYC — one person runs the loop, other person grabs two kettlebells and lunges the loop

    10, 20, 30
    10 DK’s, bear crawl, 10 renegade rows
    then 20, then 30

    bus loop 5, 10, 15 fun
    20 demon crushers
    every light alternate 5, then 10, then 15 goblet squats
    5, 10 , 15 tricep presses
    5, 10 ,15 kb american hammers

    boat canoes

    Great morning for a KB workout, lots of crazy mumbelchatter . HDHH at Corned Beefs house on Thursday 5:30-8!

  • BRR 2022

    BRR 2022 is fast approaching. I now there is interest in the event as there always is. I am going to be captaining a 50+ team this year. I am looking for someone to take the lead on a second team. I am happy to help out with the logistics etc, but need someone to put together the team. Let me know if you are interested in helping put the team together. Also, let me know if you interested in running the BRR this year.

    TYA OUT

  • Farmhouse Loop

    4 runners and 2 ruckers were present for this mornings run / ruck walk exercise. Runners met up with the Rucker’s walking up the school access road behind Atlee High school as they launched at 5am from No Idea’s house in Kings Charter. Runners ran around the farmhouse in KC, then returned taking the Taylor Farms route back.

    Good 9 min mile pace with Marco Polo leading the way ahead!

    Numberama, Namerama, Marco Polo took us out in prayer

    HDHH at Corned Beef’s Place!

    The M is out for senior beach week with our daughter…so with the men left behind, we decided to have a happy hour Thursday 6-23-22 from 5:30 – 8PM. BYOB, will have some munchies, and will have a grill if you want to cook up something…we may have some brats, wings and burgers too. DM me if interested and I will get you the details.

    Always an honor to lead…see you in the gloom…Cheers, CB!

  • No Stars? No Likey!

    Sixteen of the mightiest dudes tried to hide from Anthrax but he found us anyway. YHC wasn’t taking suggestions for routes but there was one proclaimed, which was immediately dismissed. After that was out of the way, YHC called out these routes:

    Routes

    • Head west, around the lake, over the gravel hill and up University
    • Continue on University to a right on Ralston then quick left on University
    • Continue through the driveway, down through the park to a right on Roslyn Hills
    • Left on September
    • 4s: Left on Melwood, left on Roslyn Hills, right into the park
    • 5s: Left on Ruggles, left on Rosyln Hills, right into the park
    • 6s: Right on Higginbotham, left on Running Cedar, left on Ruggles, right on Charnwood, left on Standish, left on Rosyln Hills, right on Shadow, left on Twin Team, left on Melwood, right on Rosyln Hills, right into the park
    • Everyone head back via the park

    Announcements

    • TYA is leading The Bridge this weekend. Contact him for clown car info.
    • No First Watch tomorrow. Moved to Huguenot Flatwater. Bring your own kayak.
    • Retreat info has been posted on Slack. Last Saturday in September.

    Moleskin

    Great morning for a run. Welcome FNG Saul. Not exactly sure how we got there but there is a connection so Saul it is. Good running with you this am.

    Have a great day everyone.

    Splinter

  • Back to the Roots

    A Broga Duo returned to the hard courts of No Toll for some limbering up after last weeks travels. Legs were the focus of the day with some back and shoulder work mixed in. Weather was perfect with minimal groans. Good times were had by all.