Category: Richmond, VA

  • Wedding Crashers; That’s a classic movie.

    9 warriors ready to take on Satans Hill.  Ready to conquer Sprints and long runs.  Ready for Elevens, Ready for a beast.   Well that’s another backblast.   This morning we went old school JVille Tabatas.   Come get some!

    Warmarama: 
    Reach for the stars, Dead Man Hang, Helicopters, Phelps, Hillbilly’s, Copper head Squats, Arm Circles, LBC, Freddie Mercuries, Superman, Scorpion Kicks, WW, FW.

    Mosey to the end of the road and back.  Circle Up.

    The Thang:
    Tabata 1:    20 Seconds – Work, 10 Seconds – Rest
    1. Merkins
    2. Squats
    3. High Knees
    4. MTN Climbers
    5. American Hammers
    6. LBC
    7. SSH
    8. Planks

    Tabata 2:    20 Seconds – Work, 10 Seconds – Rest
    1. Carolina Dry Docks
    2. Squats
    3. Butt Kickers
    4. MTN Climbers
    5. Freddie Mercuries
    6. WWII
    7. SSH
    8. Planks

    Tabata 3:    20 Seconds – Work, 10 Seconds – Rest
    1. Merkins
    2. Squats
    3. Butt Kickers
    4. MTN Climbers
    5. American Hammmers
    6. LBC
    7. SSH 
    8. Planks

    Tabata 4:    20 Seconds – Work, 10 Seconds – Rest
    1. Merkins
    2. Squats
    3. High Knees
    4. MTN Climbers
    5. Freddie Mercuries
    6. Dying Cockroaches
    7. SSH
    8. Planks

    Mosey to the Rock Garden.   Grab a Coupon.

    Tabata 5:    20 Seconds – Work, 10 Seconds – Rest
    1. Curls
    2. Squats
    3. Press
    4. Rows
    5. Triceps
    6. Twist
    7. Curls
    8. Hold Coupon

    Drop Coupon – Rotate Clockwise – grab the next Coupon

    Tabata 6:    20 Seconds – Work, 10 Seconds – Rest
    1. Curls
    2. Squats
    3. Press
    4. Rows
    5. Triceps
    6. Twist
    7. Squats
    8. Hold Coupon

    Drop Coupon – Rotate Clockwise – grab next Coupon

    Tabata 7:    20 Seconds – Work, 10 Seconds – Rest
    1. Curls
    2. Squats
    3. Press
    4. Rows
    5. Triceps
    6. Twist
    7. Press
    8. Hold Coupon

    Drop Coupon – Rotate Clockwise – grab next Coupon

    Tabata 8:    20 Seconds – Work, 10 Seconds – Rest
    1. Curls
    2. Squats
    3. Press
    Time:   Return Coupon, back to the Flag.

    Announcements:  See Slack for Vinny’s Post about a monthly visit to the Bridge.   Flatline is leading this initiative.   Also June 4th – convergence at the Bridge.  

    Be on the lookout for info on the Memorial Day Convergence.

    Roscoe took us out.    Prayers Needed for DTH sister and our brother Labrat.    Let’s give him all the Glory.   

    Well done today Fellas, thank you for letting me lead.

    See you in the Gloom
    Oyster

  • What’s a recovery route?

    5 Davillians arrived at Rutland clubhouse to see what Marco Polo had in mind for a “recovery run”

    Marco Polo and YHC both signed up for the 10k Challenge for the monument 10k which meant we had to run a 10k twice within a week. YHC got his done last Saturday but Marco Polo ran his on Monday so today was a “recovery” run.

    Bulkhead and Opus did their own thing since Bulkhead could only run for 30 mins

    The rest of PAX got in the Rutland/Cool Spring Forest trail loop for 4.25 at 8:30 pace

    Well I guess that is a “recovery” run when you run a 48:50 10k on Monday

    SPIT ON THAT!!

  • Runners rock.

    3 guys came out to run. And that is what we did.

    Run through Giles, back through Craney, back to the school, do a loop around atlee. the end. 4.5 miles. lots of fun had by all.

  • Get some!

    Twelve terrible thunderbeasts travelled to Timberwolf on a wonderful warming morning. According to that one teacher that always shows up early this is how it went down, more or less.

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

    Mosey to the front parking Longest 11s ever: Bro code style. Squats and WW2; 75m movement accomplished by alternating bearcrawl, Lunge, Bernies. Some Polar bears to spice it up but not over flavor. Broad jump burpee for last set until called. This one is hard enough that its tough to stick through the end and complete each exercise / movement properly. Its just elevens. Mosey BTTF.

    YHC took us out. Prayers for LabRat and Try Hard. Bring more folks out.

    NMS – Really good to be back at Timberwolf and seeing some folks I have not seen for a while. Yes PAX, YHC knows its a big AO, but staying local is all you need at times. Nice work for the runners at Roanoke.

    Shazams are continuing to evolve and seem to be a crowd pleaser – this is definitely one that looks easy on paper.

    Happy 21st anniversary to Orange Crush. Quite an accomplishment.

    Announcements – Breaking bread sign up. Blood drive June 4 at Epiphany Lutheran in west end. FOB benefit

    Get some.

  • New Picnic Tables? Claimed by the PAX

    Nine intimate friends of Mary rendezvoused with her in the pre dawn darkness. After sparring with Saab who attempted to steal the Q, we were off at 0530.

    COP on the blacktop: Deadman hang // Helicopters // Cherry Pickers // DQs // Imperial Walkers // Ukranian Soldiers // APDs // LBCs // Hand release merkins // Peter Parkers // Elbow Plank // Pickle Pounders // SSHs. Mosey to corner of school campus to the new picnic tables.

    Picnic Table Madness

    Exercise 1: Wing Nuts
    Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence. 3 sets of 10.

    Exercise 2: Marios
    Box Jump up to seat. Then box jump to table top. Step down to the other side all the way to the ground. That’s 1 set. Do 10 sets.

    Exercise 3: Coyote Uglys
    Starting in a wheel barrow position with partner, P1 will start on the ground and step up to picnic table seat with their hands, step up to top of the table, step down to the seat, step back down to the ground. That completes 1 rep. Goal is 5 reps, then switch with Partner.

    Exercise 4: Hail Marys
    First man planking on ground, second man with his legs on first back doing 20 dips with his hands on picnic table. each do 3 sets

    Doracide at the Tennis Courts

    Runner: Run to 50, Bernie Sanders back to 25, Run to 75, Bernie sanders back to 50, Run to 100, back to the start. // Team: 100 Merkins, 200 WW2s, 300 Squats.

    BONUS ROUND: Suicides OYO, at each stop do some burpees. 2 then 3 then 4 then 5.

    Mosey back to the flag: Numberama, Namerama, YHC took us out.

    NMS: Lots of ridiculous mumble chatter today. Could hardly hear the cadence count in the COP, there was so much mockery happening. Nevertheless, a glorious morning with good friends. Well done sirs.

  • Fire Extinguishers and Garbage Receptacles

    7 merry lads got together for some kettle bell fun. It went a little something like this:

    COP: DQs, CPs, Merkins, MCs, FMs and ACs. Run around bus loop.

    Mosey with coupon held high to side of school facing pump. Lindseys with coupon press and heels to heaven, Run to the fire “hydrant”, not extinguisher after each set. Mosey with coupon held high to main parking lot.

    Next exercise: Burpee with overhead coupon press for each parking line. We did not go through the whole parking lot. If we did, a mutiny would likely have occurred. Estimating 15 burpees with the same # of overhead presses. Mosey to Curb and do 10 lawnmower pulls each arm.

    Mosey to back of school. Dora with 100 sit and presses, 200 curls and 300 LBCs. Partner runs to the garbage thing called a “receptacle” but is a “big metal doo hickey” and then switches off. For some reason the spot where Pigskin and I were doing the sit and presses was rather wet. Mosey back to home base with a waiter’s carry each arm (Homer’s favorite).

    We finished with 15 lawnmower pulls each arm and a set of CPs to stretch.

    Announcements: 6/4 blood drive. Epiphany Lutheran church. Donate or volunteer please. Contact Pigskin for details!

    Prayers: Gypsy, Handshake’s family, White Deer’s customer, Lab Rat, Ukraine including Lighthouse’s family

    I struggled with proper word choice today. Instead of a fire hydrant, I called it a fire extinguisher and instead of a garbage dumpster I called it a garbage receptable. I was never a pro with vocabulary but today I was off. I was like Scuttle the bird in the Little Mermaid, one of White Deer’s favorite movies.

    It was great leading the PAX this morning. Welcome Spring. Do great things today!

    Fireman Ed

  • It’s an up hill battle

    6 of the worlds finest HIM made their way out of the fartsack to see that YHC had brought the medicine ball

    After explaining that the ball was made because the dog had put a hole in a kick ball, Last Call made a comment about the dog only to find out she is no longer alive and in true PAX form everyone started to pile on. The ball was handed to Last Call and away we went single file last person hands the ball to the next to last person in line and then runs to the front, repeto all the way to the bottom.

    COP: DQ’s, Helicopters, Imperial Squat Walkers, Dead Man Hangs, American Hammers, Merkins

    Mosey to the first light pole: PAX runs to the next light pole for a called exercise while one man Bear Crawls and pushes the ball to the pole to join PAX repeto until all 6 HIM have had a chance to push the ball. Next round timer picks the ball up and Lunges to join the PAX at each light pole (X6). Next round no exercises for the PAX just run light to light while each man takes the ball and runs with it over head. Finish at the top of Mount Chaplain.

    Running down hill and stop at each paved area do 20 of called exercise (ab exercises) to the bottom of the hill. On the way back up Bernie and stop at each paved area for called exercise (legs exercises). At the top do 20 Burpees OYO.

    BTTF

    At the flag the PAX holds Lazy Boy position while each HIM does an ab exercise of their choice 20 times. This is where we got to learn the real reason they named him Snuff.

    Merkin ring of fire, PAX holds plank while each HIM does 10 Merkins of their choice

    Numbers / Names Greenbow took us out

    NMS: Today was one of those days where it felt like (at least to YHC) a bunch of buddies getting together and catching up while getting a workout in. YHC is guilty of more first F than 2nd F at the beatdowns and only minimal third F lately. Life is hard, it’s even harder when you don’t share it with others. Get out of your head, out of your space, out of your comfort zone and live life together.

  • Breathing is good

    Had a good/patient group this morning for my 3rd Q. After losing my breath 5 minutes in, Lighthouse taught me to not count every piece of the cadence. What a difference! (of course) Pigskin also counted in English more than usual to help.

    From there, the mix of running and bootcamp leaned too much on the running side. Lesson learned.

    Here’s what we did:

    Ran to Wells Fargo. Some security camera likely caught 20 Side-straddle hops,15 Imperial Walkers, 15 Don Quixote’s and 20 Flutter kicks. And me learned to breathe while reminiscing Homer’s cadence skills.

    Ran to the first parking lot on Westgate. Did a modified Dora, group of 2 sharing 50 Merkins, 100 LBCs and 150 Squats, group of 3 needing to do math and 75 Merkins, 150 LBCs and 225 Squats.

    Ran behind the Panera and the smell of coffee, then ran behind the Dunkin Donuts to the entrance to the apartment complex there. Too dark to see the American Flag but it is the thought the counts. Here the Pax was super excited to do 50 WWIIs.

    Went to Broad St and took a right, ran down Pump to the Softball field next to the school. Everyone went to a base. Everyone did Merkins. Home plate started with 10 then ran to relieve 1st (every base keeps doing Merkins until relieved) who then ran to relieve 2nd, and so on. Yes, that means 3rd base sucked.

    Ran the pathway through the woods. Stopped for 20 seconds midway for some 3rd F. Showed the Pax the spiritual labyrinth there. Worth a visit when you have the time.

    Ran back to Pocahontas. Ended up running ~3.25 miles. Will do more WWII’s next time and run less.

    Announcements:
    Bluegrass Jam benefit for the Fisher House, April 30 (rvabluegrassjam.com for more info)
    Blood drive June 4 at Epiphany Lutheran (sign up on red cross site).

    Pigskin took out us.

    Looking forward to my next Q and seeing whether I did this wordpress thing right.

  • Expecting a Rodeo – if you know what I mean

    Seven swole studs braved the last cool bootcamp that always starts before anyone else, even if you are late. After some attempted Q disparaging that was handled quite well with appropriate levity, we got to work.

    Mosey to COP all IC, all 4 count; 20x SSH, 10x DQ, 10x IW, 10x Merkin, 10x HRM, 10x Sky Reach Merkin,  10x HRM + Sky Reach Merkin, 10x ww2, 51 LBC, 10x Hello Dolly, 10x Rosalita, 5x Bohemian Rhapsody, 10x Freddie Mercury, 20x Arm Circle, 20x reverso, Hands up, Hands down, 10x seal claps, 10x overhead claps, 10x arm circle, 10x APD, 10x Tuscaloosa Trailer Park Twister. So out of shape YHC needed to run to catch breath.

    5:20 Handshake arrives. First senior moment? No worries mate, there will be more.

    Mosey to the south ridge rabbit warren. Longest 11s ever: Bro code. Squats and WW2; movement accomplished by alternating bearcrawl, Lunge, Bernies. Some Polar bears to spice it up but not over flavor. Broad jump burpee for last set until called. Mosey BTTF.

    Handshake took us out. Prayers for LabRat and Try Hard.

    Coffeeteria afterward.

    NMS – Great to see the First Watch crew. Building up to YHC five year anniversary 4/22 and Earth Day. Sometimes not sure who really goes back and reads BB so YHCs normal method is to catch enough comments that PAX throughout the region build interest. “Guess you had to be there” is likely still the case, but what are you missing?  Are we really missing the toothbrush story?  YHC does not know.

    Oversharing of the week goes the PAX member who will remain anonymous at this point. In brief, expected guests arrived 30 minutes early but were made to wait in the lobby until the previously scheduled meeting concluded discussion, the minutes reviewed, the action items assigned with names and dates, and handshakes finished. In other words, no Rodeo required. Yes Rodeo is a thing.  YHC’s fraternity has a story about a similar event where the more confined space of a dorm room should have led to a proper rodeo, but Dr. Zog, our hero, simply waved howdy to the unexpected guest and the bronc continued to provide an epic ride. That’s how we got to know Tex and what is better is that she was cool with that appellation.

    For a gold mine of words that could mean something else in the context in which they are used (at this point, Upchuck observes that optimal diction is euphemism) please see Rodeo Terms: Cowboys, Events & More (carodeo.com) – if you know what I mean.

    Announcements:

    • Virtual FOB benefit 4/29 8p event.gives/fobf22, Gomer has a few extra tix, let him know if interested.
    • Blood drive June 4 at Epiphany Lutheran.
    • Sign up for Breaking Bread

    3 more Qs left.  Get some!

  • Something about Fried Chicken, I cant remember

    11 Dudes hit SOT for either a run or a bootcamp, fun was had.

    COP

    Helicopters, Dead Man hand, DQ, SShs, LBCs, Squats, Jazzercise, and lots of stretching.

    Mosey

    Tough a tree – 4 Rounds, Merkins, Squats, WWIIs, Burpees

    Mosey

    Quad check

    Runner, Flutters, Dying Cockroaches,WWIIs

    Mosey

    4 Corners

    Round 1 – 10 Squats, 20 Mountain Climbers, 30 Shoulder taps, 40 Arm Circles

    Round 2 – 10 Dry Docks, 20 Dry Docks, 30 Dry Docks, 40 Dry Docks

    Stretching and Sprints. BTF

    Numbers, Names, Doozy Took us out!

    Strong work Gents!