Category: Richmond, VA

  • Last post on the isle

    YHC arrived to Swansboro Park to find another traveler, his 2.0 and 3 Carterico Natives ready for a beatdown. YHC is thankful for the hospitality Carterico has shown over the last week and I enjoyed the work put in. After no warm up. We ran, stopping occasionally to do Merkins, WWI’s, Flutters, Back scratchers, Dollies, Box cutters, Plank jacks, Etc. Then we ran BTTF.

  • Burpee’s “four” days

    7 Men of wonder gathered on the grounds of Rockwood park and according to the travel baseball teams here is what was seen.

    COP

    In the far lot

    DQ’s, Helicopters, Tempo Squats, Imperial Walkers, Dead Man Hangs and Merkins

    The string bag on YHC’s back gave the mysterious feel to the air. Once the contents where reveled a wonder came over the PAX of “frisbees? how hard could this be”. It was then the YHC told the PAX about our burpee golf game for the day. Each HIM gets a frisbee and rights their name “never your hospital name, you know who you are” (Nate, Who’s Nate). YHC picks a target and each HIM will do a Burpee for the number of shot that they are on. For instance if its your third shot, you must do 3 Burpees before you can run to get your next shot. If your frisbee is caught in the air, the one who threw it must do an additional 5 burpees. If the one who tried to catch it hits the frisbee but fails to complete the catch they must do the 5 Burpees. PAX ended up playing about 9 – 10 holes before they started looking like they where Burpee’ed out.

    Mosey to the far corner

    The good news is we will not do any more Burpees the bad news is we have a lot of time left and a highly motivated Q. An ab only 4 corners Prostitute is called and away we went the lot was bigger than some of the PAX would have liked to run so YHC modified the field to 3/4s the size. Corner 1 – 10 Hello Dollies, Corner 2 – 20 Rosalitas, Corner 3 – Scrunchy Frogs, Corner 4 – American Hammers. As the 6 was on their way back from the 4th Corner time was called.

    BTTF

    Back a little early so 20 WWII in cadence and 20 Big Boy Sit Ups OYO (Last Call noted a Big Boy sit up is really a Burpee in reverse).

    Numbers / Names Juanita took us out

    NMS:

    YHC has 12 cheep Wal Mart frisbees that do not fly well at all. YHC has done this at the Forge in the past and it was just as much fun this time. At minimum we did between 40 – 50 Burpees today but most of the PAX took more than 5 shots to make it to the next hole and several of us had to do 5 extra penalty Burpees.

  • Road Closures

    Even the Monument 10k can’t stop Big Data. Two regulars did the thing before the thing.

  • Muffin melter begins

    9 DogPile faithful gathered this morning to melt their winter muffin tops.  According to Brutus who joined us for the COT, this is what went down:

    Mosey to COP all IC, all 4 count; 20x SSH, 10x DQ, 10s hang, 10x IW, 10x APD, 10x Tuscaloosa Trailer Park Twister, 10x Merkin, 10x HRM, 10x Sky Reach Merkin,  11x Shazam, 10x ww2, 51x LBC, 5x Bohemian Rhapsody, 10x Freddie Mercury, 10x Hello Dolly, 10x Rosalita, Batwings: [20x Arm Circle, 20x reverso, Hands up, Hands down, 10x seal claps, 10x overhead claps, 10x arm circle],  20 min elapsed.

    Mosey to rusty cage.  Triple check.  Tuckups, squat, burpee at the fire hydrant.   Finish off with 8x Jerkins.

    Mosey to stage for a series of exercises: 20x dip with 3 pulses at the top – now named climaxes.  Get blocks.  20x overhead presses.  Try out block lawnmower starters, not feeling comfy – 5 each side.  10x climaxes.

    Sniff a tree: Rounds of 9, 6, 3 unique trees. Boxcutters + Squats.

    Booyah ring of fire.  BTTF.

    EF Hutton took us out.  Prayers for LabRat, Tryhards sister, Upchucks sister, Toucan.

    NMS – Anniversary 7 Qs complete.  Sign up on the Q sheet, some of us have a good pattern now. 😉   Wishing a great run to the Monument 10k runners!

    Announcements:

    • Breaking Bread sign up
    • Freed to Bleed June 4
    • Bridge Funny Car June 4
    • Memorial Day convergence at Tredegar / Browns Island.

  • 3/2 DaPile

    Three brothers showed up for a workout / run this morning and here is what went down:

    Run

    So we mosey to the Giles community and run down a new paved trail just completed and this is an awesome 1 mile section for a run…(will see this again for sure big trees, birds, sunshine feels like you are hiking). We continue through a newer section and Mr Holland started to feel a sharp pain in his hip so we slowed down to a walk for about 1/2 a mile of the 3 mile warm up run. Mr. Holland peels off and Bulkhead and YHC continue with the bootcamp part of this morning’s workout.

    THANG

    We mosey to the chin up bars for a dora of 25 pull ups, 50 dips and 100 leg lifts. We alternate while the other partner runs one wind sprint across the court.

    We then mosey to the football practice field where we flip a tractor tire 5xs while the partner Al Gores for his turn. We do this 5 times. We then face each other with the tire, Partner 1 flips the tire to Partner 2 that catches is and performs a squat. P1 performs a burpeee and P2 flips tire to P1 coming out of his squat. We do this for 10 reps…the last 2 were tough.

    Mosey to back parking lot for touch a tree. P1 touches 4 trees While P2 does pole smokers alternate. Then for the next set P1 performs LBC’s while P2 touches 4 trees, alternate. Finally for the 3rd set P1 performs windshield washers while P2 touches 4 trees and we alternate.

    Mosey back to flag and Stretch for 1 minute. Numberama, Namerama, YHC took us out.

    Moleskin

    So we wrap up and go to coffeeteria at Local Cup and nice morning to be outside to catch up.

    Have a great weekend Gents and Mr. Holland, we hope you recover over the weekend. Cheers…CB!

  • The mission: At least one a year – Lets make ’em stay!

    9 made it out to Currahee for the first temperate run in a while. 5 milers did the Gayton ES route; right on Pump, left on Church, cut across Gayton, left on Kleindale, Right on Poplar Forest, Left on Ridgefield and return. 4 milers same route but from Church, Left on Copperas, Left on Ridgefield. 3 milers, from Church, left on John Rolfe. With two uphills at the end, this is a solid training route.

    EF Hutton took us out.

    NMS – Fudd got me out to Dogpile 5 years ago. This is after saying no multiple times to Toga, Flipper, and Splinter. What we do together is worth sharing. Keep working on folks and dont give up.

    Imagine what would happen if we did 2 things:

    1. Each one of us brought one person on each year.
    2. And then, almost as importantly, as a PAX we made them feel so welcome that they stayed. ‘

         >>  Starting with YHC, that would be 32 across the last five years.

    Get some!

  • Dirt Trail Wood

    2 Amigos went running through the woods on the dirt trail today. With it being lighter out, it made sense. Got to go down by the water and creeks. Covered a little over 2.5 miles. Thanks for joining Juanita and feel better Chaplain!

  • hitting a wall

    4 guys came out to take on the day the right way.

    COP — SSH, copperheads, hrm’s, hillbillies, arm circles, scorpion kicks, dying cockroach, plyometric jumps, smurf jacks, flutterkicks, dirty dogs

    to the wall
    16 mountain donkeys
    8 a side one legged wall squats, run to end of lot and back
    increase to 20 and 10
    24 and 12

    Short Dora
    stump merkins 50
    regular merkins 100
    AST’s 150
    partner lunges to building and back

    20 per side skull crushers at picnic table
    25 dips

    run the inside loop, jumping and touching overhangs
    20 squats
    run 1/2 the loop with the jumping thing
    20 monkey humpers
    run the other half
    20 WW2

    stretching for a few minutes

    Speakeasy, nice job this morning for your second bootcamp ever. Hope you continue to make this a part of your routine. Fun times this morning! SYITG!

  • The Unforeseen Duel Between Tombstone and Clerks

    The Unforeseen Duel Between Tombstone and Clerks

    An unknown number of runners and cyclists convened at RAMM with everyone pointing at one another for routes. One thing was for certain, gears PAX outnumbered running PAX… at least at the published 0530 launch time. It went something like this.

    Moleskin
    The PAX started trickling in as 530 approached. Hugs were exchanged between long lost brewers, people stared, even discussion of opioids before daybreak. However, there was one fine gentleman that stood by himself and just simply absorbed the discussion in front of him.

    One PAX member could not contain his displeasure for YHCs declared route, as said person decided to arrive early (as he normally does) and had already performed said route (I’ll let you guess who). There was brief discussion on whether we could go west instead of east, but everyone went east. We all know west isn’t safe.

    With very little instruction on routes, our visitor from South Cary looked at YHC and declared, “I guess I’ll follow you? No seriously, how fast are you running?” No time for silly questions, just follow along.

    Well our visitor from South Cary, after saying virtually nothing pre-launch, proceeded to have a lengthy, and quite honestly, enthralling conversation about parking lots, homeowners associations, and the cost of private beach replenishment. Hermes, thanks for joining Faceplant and I and making us run on sidewalks instead of pavement.

    Great to see a variety of PAX today. We had a hot dog stand, a brand new (albeit somewhat squatty for my stature) road bike, and two or three runners that never made it back.

    Good luck to all the 10kers tomorrow. May your feet be fleet! Be on the lookout for Wedding Singer as a pacer!

    The route was epic. Hope everyone enjoyed!

  • NOT TODAY KAREN!

    Miraculously, 3 stealth Brothers In Arms were able to avoid the precarious Karen who’s known to roam the parking lots around JRHS. With no Karen in sight we were able to get in some tire flips and have some other fun like this :


    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC


    THE THANG :
    Mosey to playground and do 10 pull ups


    Mosey to JRHS stadium


    On the bleachers, perform Stairway to Seven : Start with 1 burpee at the bottom, 1 incline push up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times increasing reps of the burpees, incline merkins and squats by 1 each time so you reach a total of 7 each.


    Mosey to football field and perform 1st & 10 : 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.


    Mosey to JRHS parking lot in the back where tires are : Tire Flips across narrow width of parking lot, there and back


    Mosey BTTF

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    50 WWII’S IC

    DONE

    Numberama

    Namerama

    COT : Prayers for Soul Train as he recovers from a calf sprain and Chaplain as he recovers from a cold

    Sat June 4 Convergence at the Bridge at 7:30 am with cookout following – contact Vinny for more Deets

    Sat June 4 Blood Drive at Epiphany Lutheran – contact Pigskin for more Deets

    Ongoing OTB Sunday Evening kettle bell workouts at West End Assembly of God – contact Chaplain for more Deets

    YHC took us out in prayer

    NMMS : SUCK IT KAREN!