Eight men took on the mean streets of the West End heading from Godwin up Pump toward Pocahontas Middle. Some Looped back, some cut through Short Pump Park. Lulu found no four legged friends.
Category: Richmond, VA
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Jack Webb would kick David Goggins A$$!!!
8 Bootcampers, 4 Runners, 1 walker and 1 of mans best friends made their way to the wet and wonderful world of SOT
Bootcampers mosey to the bottom of the hill for COP, Runners do your thing, Doublemint double timed it to the track
DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, WWII’s, Sugar Sticks
Mosey to the track and circle up at the near end
This is a series of Jack Webb’s – 1 of an exercise followed by 4 of a different exercise then repeto but increase same exercises to 2 and 8, 3 and 12 all the way to 10 and 40
Take a lap while doing Moroccan Nightclubs end mosey where we started mosey walk (as a rest) to the next quarter of the track do another Jack Webb
Jack Webb’s where WWII’s – American Hammers, Squats – Ball Dippers, Groiners – Ball Dippers, Smerf Jacks – SSH’s at the end where we started – finish with 10 WWII’s, 10 Squats, 10 Groiners, 10 Smerf Jacks
Mosey BTTF while doing Moroccan Nightclubs
Numbers / Names Don Draper took us out
NMS:
Congratulations to Morocco for beating Spain in a shootout win in Soccer yesterday. Spain was expected to be one of the ones that could have won the World Cup and Morocco was not even considered. YHC had threatened to do Moroccan Nightclubs for the entire beatdown but knew that was not going to be possible, there where some to be had during the run portion of the beating. Thanks to OC and Oyster for providing the David Goggins commentary mid way through the suck to get us through it.
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Am I in the right place?
YHC rode in a little late thinking there won’t be anyone else. But to my surprise, we had a large PAX and Opus was already leading COP.
- COP (Opus)
- SSH
- Imperial Walkers
- Cherry pickers
- Copperhead squats
- Shoulder taps
- Hand release merkins
- LBCs
- Interval routine (Bulkhead)
- Each PAX takes a parking spot and does an exercise, one PAX at the end will lunge to beginning and act as the timer. All PAX shift one parking spot to do the next exercise. Rinse and repeat for 3 rounds.
- Exercises were: curls, squats, WW2s, shoulder thrusters, calf raises, demon crushers, KB swings
- 11s
- Deadlifts
- Halos
- Boat Canoes (Yard Sale)
- Stretching
- Numberama, Namerama, Spit took us out
- Notes:
- Great to see a good crowd again, keep coming back gents!
- Welcome Otis!
- COP (Opus)
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Patient and open-minded PAX
9 of the west ends finest plus a 4 legged friend joined for this weeks Heartbreak Ridge
COP Super Mosey from the lot all the way around school/bus loop to hide from the truck that arrived at 5:31 that appeared to be Gypsy. Various exercises while YHC was trying to design today’s Q
Mosey over to the Track and get in groups of 2. First Group sets up at a 100 meter mark, second group and the 200 meter mark, third group at the 300 meter mark, and last group at the 400 meter mark. Group 1 sprints to the 100 Meter while Group 2 does Merkins/Group 3 does Squats/Group 4 does WWII’s. As the sprinters get to next group everybody rotates exercises. Atilla pointed out that we really needed 5 groups because it meant ever rotation people ended up running 200 meters. *This wasn’t absolutely terrible, but it certainly wasn’t good, hard to communicate/people to see on an open track in the dark. Do not recommend.*
Mosey to the field for a “variation” of a Beast. R1 – Burpees, R2 WWII’s, R3 HRM’s, R4 4-Count Flutters, R5 Squats, R6 – 1 of every exercise for each round.
Mosey back to the flag for 2 minutes of Abs
Announcements – An Evening with Honeydo (Christmas Carols) at Fudd’s house in Gaslight on Sunday, December 18th between 1800-2000 hours. “One Hit Wonders” workout at Dogpile on Christmas Eve, there’s a decent chance todays track work will make the list.
Prayer Requests – Pigskins recovery. We were glad he was out without today and could modify as needed. ‘lil Roger’s (Fudd’s son) friend Emily who just went through surgery. She’s a very sweet and talented 18 year-old.
NMS – the Pax was very generous as YHC did a “make shit up on the fly” exercise on the track today. I’m happy/surprised/slightly disappointed by the lack of trolling. Speaking of trolling, i’ve never seen Lighthouse burn anyone, and Fudd was on the receiving end of it today.
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Anvil Atlee Hill repeat
YHC was able to coax his 2.0 to come out and we had 5 total show up for a run. We had 3 ruckers that posted at 5am and they logged in 4.5 miles this morning. Here is what went down for the runners:
We leave Atlee High School (AHS) parking lot and run up the hill to the bridge over the tracks then walk down to the level part of Atlee Station Road (ASR) near cool spring Baptist Church. We run around the church and back to the top of the hill at the intersection of Sliding Hill road and ASR. We then walk to the bottom of hill and run mini loop at the Giles Community entrance this is a 1.1 mile route. We do this 2 more times and finish at the AHS parking lot and stretch for 2 minutes waiting for the Ruckers to post up for the COT. It was also nice to see Hershey (No Idea’s rescue dog) as she inspected everyone with a nice nose tap!
COT
Numberama, Namerama, Yardsale took us out in prayer.
Great workout this morning gents and I will see you in the gloom…Cheers…CB
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Phoning It In
Warmer weather and a slight drizzle established optimal conditions for a run. The Q called the route – out the bat cave, across the shopping center, and over the bridge. Check the watch and pick your own routes to explore the neighborhoods. Head back when time is up.
It was great catching up with folks as we broke into our pods. Negative splits for many and a little wildlife sighting.
YHC took us out.
Announcements:
HDHH 12/21 – See Slack for details
The Bridge 12/24 in the morning
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F3 World Cup
3 men kicked off their week the right way. YHC had a soccer workout theme in mind.
- COP
- Suicides
- Triple Check – mosey to soccer field
- P1 – Goalie – side shuffle within the goal with a burpee at each end
- P2 – Defender – sprint up half way, do 5 squats, Bernie Sanders back do 5 squats
- P3 – Striker – sprint all the way up to other goal, do burpee and run back
- Triple Check – mosey to pull up bars
- P1 – dips
- P2 – WW2s
- P3 – pull-up hang for 10 count
- 4 corners around basketball court
- Mosey back to flag
- Numberama and namerama, Opus took us out.
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No Upper Body Needed
3 strong at the early morning gathering that we like to call the Graveyard Shift. A brief summary for your viewing pleasure.
Warm up lap, then SSH’s, Ukranian Solders, Helicopters, Arm Circles, Hillbillies, LBC’s AND Karoake x2, Lunge Walk, Mummy Kicks, Mummy Bernies, Appalachian Lunges across the parking lot.
Exercise One: The Ab 2 Mile
3 laps around the perimeter of the park, stopping for 25 count exercises after each one: Heels to Heaven, Side LBC’s (25 per side), Flutter Kicks. According to Big Rig, each lap is around .7 miles.
Exercise Two: Triple Check
Crab Walk to the pole, run back
Alabama Prom Dates
American Hammers
Run a lap around parking lot, then assorted plank exercises.
Numbers/Names/Announcements/Prayer Requests
Final thoughts: YHC was hurting a bit from the night before and took virtually all of the upper body exercises out of the workout. That is definitely one of the advantages of grabbing the Q. Lots of great college football talk. Although we all pull for different teams, there was universal agreement that Jim Harbaugh is a douche. -
No Slurpee
Five posted for the last Punisher of November. Mosey under the oaks for startup pentagon with several old favorite warmup moves. Relocate to the edge of the school yard for the first of seven 11s – alternating Merkins and Squats. Move to the school driveway and find a curb for the second – with Rocky Balboas and Overhead Presses. Next, to the playground for the third with Swingset Jerkins and Jump Squats. Find picnic tables nearby for number four with Incline Merkins and Incline Merkins. Jog to the outdoor classroom for five with Dips and Bench Kicks. Find nearby grass for six – Curtsey Lunges and Back Lunges, and seven – Box Cutters and Flutter Kicks. Finish with some stretching, etc.
Nice turnout. Good seeing everyone.
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Kettlebells: Holy Roller Edition
3 PAX posted for an end of the day K-Bell workout on church grounds. A brief summary for your viewing pleasure:
Warm-Up: Lap around the facility, stopped at various points for exercises: SSH’s, Don Quixote’s, Helicopters, Alabama Prom Dates, Plank Jacks, Arm Circles.
Exercise One: 4 corners (prostitute):
10 x WWII sit-ups with lift
20x Upright Rows
30x Lawnmower Pulls (alternate sides)
40x Flutters with overhead hold
Exercise Two: Out and backs with the kettle’s
– Around the Worlds
-Reverse Forearm Curls
-Upright Hold
Exercise Three: Triple Check
-run to the bottom of the hill and back
-Tricep extensions
-Goblet Squats
Back to the Flag for Numbers/Names/Announcements
YHC took us out
Final Thoughts: It was great to see Fresh Prince making a return appearance. The workout was designed to be somewhat leg injury friendly with no sprints, jumps, or things of that nature. Our plan is to potentially meet weekly from 8-845 pm at this location. Feel free to join! On the ride home, YHC realized that I had to Q another workout in approximately 7 hours.