Category: Richmond, VA

  • Alternating Partner 400s

    19 men and a 2.0 gathered on a perfect Tuesday morning by the lake of the University of Richmond expecting a casual jog through campus and beyond. What they got was a DaVille Takeover with Alternating Partner 400s on the turf fields. The PAX started with a Brocode run to the fields and then took a lap around them. The Pax then partnered up with runner of similar ability and for 28 minutes rotated running 400s around one of the fields. At the end, the PAX moseyed back to the VSF.

    COT – Name-O-Rama, Numberarama, Announcements, YHC took us out.

    NMS

    It was a pleasure for YHC to be at Spider Run again today and seeing so many PAX members that he has not seen for over 2 years. Today was the first of 7 monthly DaVille takeovers. The idea of the alternating 400s was borrowed from the Richmond Road Runners Club as part of their summer track series which begins next Tuesday. The website is https://runsignup.com/Race/VA/Richmond/SummerTrackSeries and the cost is $0. As challenging as this run can be, half the PAX was together at all times waiting for their partner to complete the lap which led to some good mumblechatter while trying to catch your breath. The turf fields were also great to run on.

    Welcome FNG Globetrotter. Globetrotter is BT’s 2.0 who is already a world traveler. Great job today!

    Announcements:

    • The Bridge will be held the 4th Saturday of every month. TYA asks that we all go at least once.
    • Breaking Bread needs a Q for the 4th Saturday.

    Well done today everybody!

    Gotta Run!

    Phonics

  • International Male

    YHC was pumped to swing down to the South side and pay some tolls to Q for NoToll as Part of the DaVille Tuesday takeover this month. Planted the shovel flag in brutal gravel by the Tennis courts brought my phone and wireless speaker for some workout tunes to enjoy with this mornings workout and here is what went down for 14 F3RVA gents!

    COP

    Mosey to the parking lot by the cell towers and circle up for 20 SSH, 10 DQ’s, 10 4ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    The tunes are cranking now so we go to 4 corners bro code style as everyone want to hang with the tunes…right?!? So Corner 1 – 10 squats, Corner 2 – 20 Flutter kicks (2 ct), Corner 3 – 30 single count lunges alternating legs and corner 4 -40 LBC’s. We repeat this two more times.

    Mosey to the soft grass divide into groups of 3 or 4 and perform a triple check. P1 – runs to opposite side of the field and back (timer) P2 – LBC’s, P3 – Personal choice upper body – plank, merkins, drydocks, etc. We rotate 2 more times so everyone has a turn to complete 1 set. We perform two more sets.

    Next we divide into 3 groups and form a personal Bermuda Triangle about 20 yards in between each corner. Corner 1 group(C1G) – bear crawls to corner 2 (C2G) – sprints to C3G – lunges to C1G. We repeat this 3 times.

    Mosey to the covered patio divide into different groups of 3. P1 – runs to opposite side of field and back (timer), P2 – Merkins and P3 bench dips (crushing the triceps on this routine). We rotate 2 times for each partner to get the exercise to complete the set and then perform 2 more sets.

    These gents are crushing this work out…and we still have time.

    Next we do 11’s using the width of the patio, 10 merkins, walk to other side 1 squat, walk back 9 merkins, 2 squats and continue to where we mosey back to flag and perform the 9 merkins and 2 squats(surprise switch), then 10 squats and 1 merkin to finish!

    Moleskin

    So you can imagine with CB music playing it will be all over the board from funk, to rock, to new wave…with a common excellent/unique percussion theme behind this music…I am a drummer after all. So a late 80’s tune pop’s up and YHC was thinking back to his college(let’s be real ‘Institute’) days and ordering cool trendy clothes from a catalogue titled International Male…back in the day we had no internet/amazon/google to buy things and the guys crushed YHC! We were laughing hard…check out the Wiki page(link at the bottom of this bb) if you really want to laugh…heck, they even made a movie about this!…What a gang of fun gents to work out with this morning. Humbly honored to lead, work out and have a laugh…great way to start the day!

    Glad to see Mr Roper and Fresh prince back to NoToll as I understand it has been awhile and keep coming back…I know I will…soon! Cheers…CB!

    International Male – Wikipedia

  • Here we go again

    Four regular brogii veterans descended upon the playing courts of No Toll to get the early morning creaks and pops out. A few moans and groans were audible throughout the workout as the PAX was hitting all the right spots. Extra long shavasana with a cool breeze seemed the perfect conclusion to mellow the morning. Good times gents. Shiplap has the Q next week.

  • runners and walkers and biker oh my. and your little dog too.

    6 runners, 2 walk/ruckers and 1 biker made up this morning’s cast of characters. great time had by all. good to see Gilligan for a second day in a row.

  • Daville Takeover brings a new Faceplant

    7 of West Ends best came out to see what this Davillian had in store for a takeover day

    This how it went down

    Mosey around the parking to the side

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Flutter Kicks, Scorpion Kicks, Merkins, Arm Circles

    THANG

    Mosey to the pull up bars

    Triple Check – Pull Ups, Dips, Bear crawl to the first tree and crawl bear back

    Mosey to the track

    4 Corners – 20 WWII’s, 20 Squats, 20 (2ct) Flutter Kicks, 20 Merkins. Rinse and Repeat

    Mosey to the hill behind the concessionaire

    Jacob’s Ladder – Run up and down the hill start with one Burpee finish with 7

    Mosey back to the SF

    Captain Thor – 1:4 ratio with 1 WWII and 4 single ct American Hammer, Rinse, Increase, and Repeat till at 10:40 ratio

    1 MOM – Ring of Fire (5ct Merkins)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It was great to be back to a bootcamp in the Tuckahoe Nano Region. YHC hasnt been out here for almost 1 1/2 years. Some were even surprised someone beside Honey Do uses Scorpion Kicks in a COP.

    Great day to show up with adding of a new transfer PAX from SC named Faceplant. Any idea on how the two faceplant compete for the name, haha

    ANNOUNCEMENTS

    Prayers for Seymour in his upcoming travelers

    SPIT ON THAT!!

  • Off Campus

    Five of Punisher’s finest briefly sought shade from the sun before heading off campus to explore the streets around the AO. Lot’s of fun exercises pushed us and made us stronger.

    Chum closed us out with stretching and Weapon X took us out.

    Happy Birthday to Cheetah!

  • D Day at Daville

    YHC showed up to welcome a new recruit thanks to Opus. Knowing others may be coming in hot, plant the flag, and mosey to parking lot and start with parking space tracers. Bulkhead comes rolling in and we have 4 for this morning’s fun. With the group formed we mosey to the bus loop and form up for some COP

    COP

    We start with 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 4ct American Hammers, 10 scorpions, 20 merkins.

    THANG

    With for YHC decides a Triple check is in order using the bus loop, with an FNG, this is good to allow some mumble chatter with the FNG and also keep a nice sweat steady workout. This routine consisted of P1- Running a Lap as the timer, P2 – Squats, P3 – LBC’s, P4 – Step ups on the bench. We rotate with P4 – running the Lap, P1 – Squats, P2 – LBC’s, P3 – Step ups on the Bench. We rotate 2 more times so everyone has a turn at each exercise. This completes one Set. We do two more sets for a triple check.

    Next we mosey to the Tennis court and form up on the side line we brocode the following:

    Bear crawl to mid line, Crawl bear back to side line, we Lunge to the opposite side line and bernie saunders back. We do this two more times for a triple check and mosey back to the flag. We have one minute left for some merkins, Jazzercise stretch 10 reps (shout out to Nancy Lopez!).

    Numberama, Namerama, we met a FNG today his name is Chris Fulcrod – who owns and manages Air Park Auto Service and lives in the area. He likes to go on little adventures so we collectively thought Gilligan was appropriate. Welcome Gilligan! YHC took us out in Prayer.

    Announcements – Daville is looking into a Happy Hour coming up soon at Final Gravity in Lakeside, we are thinking a dart board competition between the F3 guys! Stay tuned for the details.

    Finally – Today is D Day, Saving Private Ryan is likely the most recent and accurate depiction of the D-Day Assault and subsequent battles in the following days. Most reading this backblast have likely seen this movie and would probably agree how moving this movie was in bringing the war to life where the audience may (even for this brief time) experience the loss, anguish, grit and determination to survive and return home to the US. If you have not seen this movie, I highly recommend you do so and learn of some patriots that gave it all for freedom and peace.

    Have a great day gents, as it was an honor to lead this morning. Cheers….CB!

  • Herme, those shoes don’t owe you anything

    after coming in hot on a Q YHC picked up less than 12 hours before we got rolling

    COT

    SSHs, merkins, Mary, and some active stretching. Wouldn’t be a hermes without a Kung Fu Hustle so we did some

    THANG

    Bullseye was presented with choice A or B, and went with B. The build a beast was back in full effect.

    all building upon one another in a beast format SSHs, merkins, monkey humpers, WWIIs, hello Dolly, dry docks. Beast slain – mini square of fire, good post-op stretching.

    numberama, namearama, taken out by bullseye. side note Bullseye thought YHC should retire his shoes with the comment “Herme those shoes don’t owe you anything.” A few holes symbolize hard work….and a true cheapskate.

    Thanks for indulging me. Honor and privilege to lead.

  • fri-yay!

    ABC’s with legs

    COP — DQ, IJR, copperhead squats, smurf jacks, one legged merkins, dirty dogs, crunchy frogs, john travoltas, mountain climbers

    to the bench
    skull crushers, dips with a clutch, squats with a clutch, one legged and one handed merkins
    run the loop
    repeato with more repetitions, and then yet again.

    to the track
    choppy feet for 5 seconds, sprint 1/4 lap
    repeat all the way around the track.
    choppy feet for 10 seconds, sprint 1/2 lap
    do twice

    one person at a time does 5 pull ups, the rest run to the trees and back, switch out till everyone is done.

    ascending tempo merkins
    1 regular merkins
    1 2count merkin
    1 3 count merkin
    all the way to 10

    back to the flag for some stretching


  • Sunday Funday Iron Man edition

    See the source image

    Typical Sunday Funday – What time does this 7:00 run start anyway? Head out across the bridge, Buttermilk to T-Pot to Northbank with various side quests for adventurous pax along the way. Great to have Speakeasy visiting from Daville and YHC was able to convince a fellow BMX racing dad to dust off his trail shoes and join us – he used to be an inflight rocket repairman but decided to use his genius for the power of good and now helps disabled veterans by developing prosthetic devices for special purposes. Welcome Brian Burkhardt aka Stark!