Category: Richmond, VA

  • OG Walk-through

    18 hungry men craving some Gumbo showed up for a 70 and sunny feast at the Fields of NoToll. Rumor had it Old Glory would be making an appearance, and it did…sort of. The flag was planted and this is what transpired…

    Mosey to back lot and circle up for COT, including

    SSHs, DQs, Helicopters, Copperhead Squats, Imperial Walkers, Tempo Merkins, Flutter Kicks and LBCs

    THE THANG:

    OG Walk-through – Gumbo wants everyone to be prepared, so we walked through the OG corners

    • Starting in corner 1 – 20 merkins OYO and plank for SIX; mosey to next corner
    • Corner 2 – 20 good form jump squats, Al Gore for the SIX, when SIX arrived, 20 more jump squats together (No Man Left Behind); Mosey to brown-water Corner 3
    • Corner 3 – 10 Burpees and Al Gore – 3 more burpees with the SIX; mosey to Corner 4
    • Corner 4 – 20 WWII sit-ups, then go pick up SIX and lunge in; 10 WWIIs in cadence

    Mosey to the Pavilion

    • Bench work – 10 steps ups, 10 Derkins, 10 Dips. As many sets as you can until SIX arrives
    • Plank-o-rama
    • Triple Check – Run across the field, HRMs, Slow Deep Squats
    • Al Gore

    Mosey back to basketball courts with some shuffles and backpedaling mixed in. And a bear crawl under the hypothetical gate that happened to be open today.

    5 MOM:

    • Plank – Bear Plank sets
    • Alternating Shoulder Taps
    • Rosalita
    • Reverse crunches
    • Flutter Kicks

    BTTF, COT, Numbers, Names, Prayer

    Moleskin

    There has been a call to bring back Old Glory, and Gumbo will answer the call on April 12 (delayed just for you Bullseye!), and YHC will commit to making it a quarterly thing at NoToll. So get ready to test yourselves and see results. For today, it was a dry-run, walk-through of sorts and bro-code style. Props to Florence and Rosie and others who left no man behind today and Tclaps to Soultrain for pushing through and even starting off with some Broga today. Well done. Keep posting brother, you will see the results and the strength (physically and mentally).

    Strong numbers today, gents. Keep it up. You’re on notice. Be ready 4/12.

    No More Gumbo For You!

  • Wordle, Turdle, or Squirdle?

    Eleven trust wary Spiderlings gathered under the steam for today’s iteration of fun with hills. YHC apparently waited too long to give instructions which resulted in a 5:31 launch. Good thing TYA wasn’t there.

    The Route

    • Left out of the parking lot and right up towards the football stadium
    • Left on Campus, straight through the path and left on Wheeler
    • 4s right on Ridge Top and right on Chandler
    • 5s right on Horsepen, right on Patterson, right on Ridge Top and left on Chandler
    • 6s left on Hampshire to Baldwin, right on Westham, right on Patterson, right on Ridge Top and left on Chandler
    • Everyone up Chandler and through the path to Bandy
    • Left on Three Chopt, right on Kensington
    • Kensington DEAD ENDS!!! Trust me, it does. 6 milers confirmed.
    • Veer right at the dead end and follow Stuart back to a left on Honaker
    • Honaker to Boatwright
    • Left on Campus, right on UR drive, back to the VSF

    Numbers, names, and YHC took us out before Hitch came stumbling in after making friends with a custodian.

    Moleskin

    Boy, you guys really didn’t trust me. Apparently the 4s and 5s didn’t think Kensington ever ended. 5s really didn’t trust me and turned right off of Kensington onto Honaker. 4s almost trusted me but came up short on Chanticleer. Faceplace was in full on trust mode and followed YHC all the way to the end. Trust fall exercise may be interesting with this bunch.

    Sounds like there were ample reports of too much mexican, chili, or loaded baked potatoes last night, resulting in a few of the pax finding their own path through Bandy. Blame it on the dog I suppose.

    Congrats to Faceplant who somehow picked St Peters over Kentucky but didn’t stick with them to the Sweet Sixteen.

    Best of luck to everyone out there, whether it’s brackets, driving an 80s Volvo, or running the Grand Canyon.

    Splinter out.

  • Better late than never

    Warmed up

    Worked out

  • Checkpoint

    Anthrax started early to go south to north and to add the Forest Hill loop – an easy 10 to taper. The remaining PAX started on the Northside, and agreed to meet at the water fountains at Riverside Drive on the other side of Belle Isle. The scheme worked well as the PAX converged within a few minutes of each other. Turbo took the fire road back. Offshore, Helix, and Sally took Buttermilk.

    All the best to the rim-to-rim-to-rim PAX. YHC is looking forward to hearing stories of the adventure.

  • Lucky Horseshoe on the Short Track

    Conspiracy mistakenly thought he saw Loose Goose from his observation post at Heartbreak Ridge, but it was 8 other PAX who accomplished the following:

    Mosey to the short track for.

    COP IC: SSHs, Its, DQs, Merkins, Storm Squats, WWIIs, Scorpion Dry Docks

    Lucky Horseshoe – sets of 20 of each exercise

    Lap 1, Merkins

    Lap 2, Merkins, Storm Squats (20 each leg)

    Lap 3, Merkins, Storm Squats, Scorpion Dry Docks

    Lap 4, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs

    Lap 5, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges (20 each leg)

    Lap 6, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges

    Lap 7, Scorpion Dry Docks, WWIIs, Lunges

    Lap 8, WWIIs, Lunges

    Lap 9, Lunges

    Lap 10, Victory Lap

    NMS

    The PAX completed the rounds within the 33 minute time limit, leaving the PAX to wonder if they had what it takes for the big track. YHC thinks they do: with longer laps, there is more time between sets of Storm Squats and Lunges. Handshake reported that this Q caused him to reset his expectations for an Offshore Q. Attila says that if you are going to complain about the Q, then its time to be the Q. YHC is proud to follow in Pigskin’s footsteps for inspiring new Qs.

    Prayers for Roger Roger, Lighthouse, and Toucan, and their families.

  • Bitch bitch bitch

    At Hoedown today, I mostly recycled my standard workout. Bitch, bitch, bitch. It looks like I need to come up with something new. However, I’ll note, that for Trainer, it was all new. This is his second workout, and his first with me as Q.

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Upper Parking lot: 20 IWs, 10 Diamond Merkins, 15 Ukrainian Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Ukrainian Soldiers, 10 Wide Arm Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Parking lot: 10 Lunges, 10 Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Upper parking lot: 5 minutes of burpees

    Railings: Dips and Derkins: 10 each, then 9 each, etc.

    Up to the grassy area behind the school: Quadruple check: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Step ups, Partner 3 does Reverse crunch and Partner 4 does wall sit with air press. 2 times

    Wall Courtyard: Alternating arm raise from Plank position

    One legged Alabama Prom Date

    60 count 6 inch leg lift

     

    Announcements:

    8 mile run at RAMM on April 15. Get there in sufficient time to be done at 6:15.

  • Satan’s Hill Cold Potato

    10 of Satan’s Hill Neighborhood Watch Committee ready to take on the 70 and Sunny Hot Potato Q.  Let’s get after it!

    Warmarama: 
    Marmaduke:  SSH, DQ, Imerial Walkers, arm circles, Dead Man Hang, Stretches, LBC, Flutter Kicks.

    Marmaduke: Mosey to Satan’s Hill.  Partner up.
    Partner 1: Bear Crawl, Partner 2:  Run to the top and back. Switch.
    Partner 1: Lunges, Partner 2: Run to the top and back. Switch.
    At the Top:  Carolina Dry Docks.  Back to the bottom:

    Partner 1: Bear Crawl, Partner 2:  Run to the top and back. Switch.
    Partner 1: Lunges, Partner 2: Run to the top and back. Switch.
    Bottom:  20 WWII on your own.

    Duke passes the Q to Oyster:
    Mosey to the middle of Satan’s Hill.
    Partner 1:  Run to the top of the Satan’s Hill, 10 SSH, Run back.
    Partner 2:  Run to the bottom of Satan’s Hill, 10 SSH, Run back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat.

    Round 2
    Partner 1:  Run to the top of the Satan’s Hill, 20 SSH, Run back.
    Partner 2:  Run to the bottom of Satan’s Hill, 20 SSH, Run back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat

    Round 3
    Partner 1:  Run to the top of the Satan’s Hill, 30 SSH, Bernie back.
    Partner 2:  Run to the bottom of Satan’s Hill, 30 SSH, Bernie back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat

    Mosey to the Parking Lot: 
    American Hammers, Not so Lazy Lazy Boys, Flutter Kicks.

    Triple Check:
    Partner 1:  Run to the curb
    Partner 2:  Incline Merkins
    Partner 3:  SSH.

    Triple Check:
    Partner 1:  Carry Coupon to the Curb.
    Partner 2:  Monkey Humpers
    Partner 3:  Curb Taps

    Ring of Fire
    3 Minutes of Mary (Box Cutters, Crunchy Frog, Heels to Heaven).

    BTTF:  Mosey back to the flag.

    NMS:  YHC arrived early to Satan’s Hill with a plan to get a little warm up run in.  The warmth of the car had other plans.  Bullseye was getting after it though.   Great job Bullseye.   Duke was on the Q today, but gave notice that it would be a Hot Potato.  What a great morning to tackle Satan’s Hill.

    Announcements:   Prayers to Florence’s 2.0.  Nothing to serious, Mama and Papa think a little Miralax will do the trick.

    Thank the lord for our Blessings today Fellas!!  Pass those Blessings on to others.   

    SYITG
    Oyster

  • Just me and my thoughts

    Uno post for River Rum this morning, the route was River Down via JRHS

  • We Were There

    SOT BB from 3/16 : POG led bootcampers in a beatdown on a gigantic 4 corners circuit in church parking lot. Many variations and much groaning. Runners ran #BigDataIntegrity

  • The Evilness of Boberry

    Thanks to a crummy cold gifted by the M and 2.0, YHC has been out of commission for close to a week. It was great to get out this morning and get in some miles.

    Flatty showed up ready to ruck, but with no other ruckers in sight, he opted to pound some pavement with YHC and Bo.

    Boberry planned a 10Kish route. On the outside, Bo appears to be just an all around nice guy. You’d count yourself lucky to be his friend. But, there is a darkness lurking on the inside. YHC couldn’t help but notice that Bo’s route had us on a clear descent for over 3 miles. At the bottom of Otterdale, I swear I heard maniacal laughter as we began the three mile ascent back to the start. ….Well done Bo! The route was just what YHC needed.

    Boberry had to jet for early church service. YHC enjoyed coffeeteria with Flatty.