Category: Richmond, VA

  • The late leprechaun

    5:20 and IYG had to send a text to Marmaduke that he was going to be late and could he lead the warm up. YHC had a Leprechaun scavenger hunt planned that was going to be epic. YHC then set his alarm for 5 rather than 4:30 which meant he wouldn’t be able to get the scavenger hunt items out.

    Only 5 minutes late so away we went while the rain is somewhat light. COP DQ’s, Helicopters, Imperial Walkers

    To the back of the parking lot for some parking lot crawls 10 out on the way back Lunges with squats 2 increase by 2 until 20

    Bear crawl + Murder Gorilla parking lot tracers

    Mosey to the corner for some four corners 10 merkins, 20 jump squats, 30 calf raises, 40 arm circles

    Bear crawl + Murder Gorilla parking lot tracers

    Mosey to the corner for some four corners 10 merkins, 20 jump squats, 30 calf raises, 40 arm circles

    Mosey to light pole alley start with 1 merkin at the first pole increase by 1 at each light to end at 10 unless your name is Marmaduke then you magically end up with 12

    Wilson asked for wall sits so we did Hoedowns and Donkey kicks finished with from a merkin position walk your feet up the wall to balls on the wall position and the walk back down

    BTTF

    Numbers / Names

  • Hillish of a Rainy Run

    5 Davillians braved the rain to enjoy some warmer weather for a run

    Route included going over the fly over to Giles, down through Giles into Craney Island to back large hill, loop around the other half Craney Island for some more up and down hills before returning to Atlee Station road. Back over the fly over and to the parking lot for 5 miles

    Got in about 125 ft of total ascent today. Not bad considering the weather

    SPIT ON THAT!!

  • Early Bird gets the Worm

    5 Davillians came out on cold Tuesday for the first run of the week

    YHC showed up early to make for the miles missed over the week. Route today including starting with the Atlee access road to Taylor Farm, head into Honey Meadow then cut through road to Kings Charter. Do a loop around the Farmhouse.

    4 milers came back the same way but skipped Taylor Farms.
    5 milers looped back including Taylor Farms
    YHC got in 7 miles with a loop around Atlee Ridge

    SPIT ON THAT!!

  • Track Day, sort of

    5 Davillians arrived to the Atlee parking. One went off and rucked. 3 others decided to just run and one got in a track work day.

    YHC mosey over to the track and got in the following

    1 – 1600
    2 – 800’s
    2 – 400’s
    4 – 200’s

    headed back to the parking lot for a few 100+ meter sprints before the PAX returned from their ruck and 4+ mile run

    SPIT ON THAT

  • MASH

    At Circus Maximus: If you shouldn’t be running, Circus Maximus is the place to be. BYOKB (bring your own kettlebell, or let someone know in advance and we’ll bring one for you.) On the other hand, if you have back issues, you might need to modify some exercises.

    In other news, Kyiv still stands! We pray for peace, safety for all Ukrainians (especially for Lighthouse’s family) and we pray that Russia gets out of Ukraine soon. By the way, the colors in the Ukrainian flag (blue on top, yellow or gold below) represent golden fields of grain under a clear blue sky, appropriate for a country known as the “breadbasket” of its area.

    Please also remember those here managing family health issues (Roger Roger for example).

    So here’s what happened at the Circus.

    Warmed up with SSHs, Don Quixote, Helicopters, various stretching exercises.

    We did ‘SHOTS’

    Swings

    Hammer Curls

    Overhear press

    Triceps

    Squats

    Started with 5 swings; then 5 Hammer curls and 10 Swings, then 5 Overhead press, 10 Hammer curls and 15 Swings, etc. After we got to 5 Squats, etc. and 25 Swings, we dropped the swings (we did NOT go to 30 swings) and so forth until we ended with just 25 Squats.

    Run to the end of the sidewalk and back

    Next, 10 Racked Lunges, each leg

    15 Renegade Rows, each arm

    10 Partial Turkish Get-ups, each side

    10 Romanian Dead lifts, each leg

    15 Swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    20 Squats

    Run to the end of the sidewalk and back

    20 overheads

    20 Press while lying on your back

    10 Romanian Dead lifts, each leg

    15 swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    Finished with Mary and stretching

    Announcements:

    Tonight at 6:00 PM: Capital Ale House on Cox Road near Broad Street (Innsbrook).

    Go UR Spiders (Paid announcement by Fireman Ed.)

    MASH available tomorrow at Curahee for those unable to run. (Announcement by Gypsy)

  • It Did Happen

    Even if the backblast is nearly a week late, Currahee did in fact happen. 7 dudes ran and 1 walked.

  • The Amazing Amphibians of Australia and Ireland

    The PAX asked for shelter, but none was given. Here is a brief summary for your viewing pleasure.

    Warm-up run around the 2 schools with 5 stops for “ab” exercises. Everyone got to pick one: Imperial Walkers, Pickle Pounders, Mountain Climbers, Squats/People’s Chair, one other that is slipping my mind. 25 count or so on each.

    Exercise One: 7’s (same as 11’s, but shorter). Run up the hill, box jump up the amphitheater stairs. Exercises were burpees and WWII sit ups.

    Exercise Two: Ring around the Toadie. Frog jumps around the perimeter of the big concrete square. Made it around 3 or 4 times. 50 count Monkey Humpers to wrap things up.

    Exercise Three: Thrilla Gorillas – across the grass soccer field. Alternate between Bear Crawl and Murder Gorillas. Snuff appeared to crack the code on this one.

    Exercise Four: Triple Check with Hand Release Merkins and Flutter Kicks. Runner does Bernie Sanders to the second light pole, runs back.

    Mosey back towards the flag with 4 additional ab stops selected by the PAX: LBC’s, WW II sit ups, Rosalita Dips, Freddy Mercuries – 25 count.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts:

    Great effort by all on this rainy St. Patrick’s Day! Lots of male exotic dancer mumble chatter – what happens at the FORGE, stays at the FORGE. DTH, Bone Thugs, and Snuff will all be in our thoughts as they navigate work/life issues this week.

    As always, it was honor to lead this fine group of gentleman.

  • Only theme was rain

    Six strong stalwarts came out to 45MoM (with 2 auditors) wondering where Splinter’s lights were for the first day of the Tourney. Alas they were stuck with YHC as Q but soldiered on:

    COP in pavilion: Invisible Jumprope, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion Kicks. 3 Rounds of: 20 Dips & 20 step ups, then 2 rounds of 25 PLTs.

    Mosey out into the rain:

    Dora 123: 100 HRMs, 200 Donkey Kicks, 300 Jumpsquats. Mosey over to tree line next to Cary. Alternate at each tree 20 Reverse Crunches and Burpees (increasing from 1) with bear crawl & lunge between trees. Mosey back to dropoff loop on Grove: 3 rounds of 20 WWIIs and Squats. Finish with Wheelbarrow and 25 Irish Hammers.

    NMS: YHC toyed with a St Pattys Day theme but was the only one even wearing green. Glad that Splinter held off on his NCAA tourney theme as rain and soaked courts would not have worked well. Hitch and Oyster convinced YHC to take cover for the COP. Had we known the tomato quality to come out later we could have stayed and shared the pavilion. But this is F3RVA so we had to play in the rain. Although a soft rain in 55 degree weather is a lot better than the snow and freezing rain we’ve had the last week. TYA and Saab walked and joined us for the COT.

    Announcements: SPD-Happy Hour at Capital Ale House in Innsbrook this evening starting out around 5. YHC will be there for a while along with Gomer Pyle. Come out if you can.

  • Pinch and Tickle

    We had 8 for a first workout of the Hump-day this week and here is what went down:

    COP – Run lap around parking lot insert some Karaoke left and right side then back to flag circle up for 20 4ct SSH, 15 Good Mornings, 16 DQ’s (old guys need to stretch), 15 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso. 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s, 15 Scorpions, 20 merkins. Recover as we are ready for the THANG.

    THANG

    Partner 4 corner Escalator. So a ton of mumble chatter this morning as this group was chatty. YHC decided a date rotation was in order so everyone could catch up while working out so for this one we partner up and start with 10 Merkins, run to next corner of parking lot for 20 squats, then 30 LBC’s and 40 Flutter kicks then return to start. Rinse repeat two more times for a triple check.

    Switch Partners partner 1(P1) runs lap around parking lot as the timer, P2 – donkey kicks, then P2 runs lap and P1 Dk’s. Repeat but exercise is LBC’s. Repeat again but exercise is alternating lunges.

    Switch Partners again and we do 11’s starting with 10 merkins, run guard rail for 1 dip, bear crawl back to start 9 merkins run to guardrail for 2 dips bear crawl back to start. Continue until 1 merkin and 10 dips.

    Finally we count off by 2’s so the 1’s run a 100 yard suicide (25, 50 and 75 yard stops) as the timer, P2 performs alternating lunges. Switch 2’s run suicides and 1’s alternating lunges. Repeato, except the exercise is LBC’s. Repeato again except the exercise is Squats. This turned out to be a gasser for the group and a great way to finish.

    COT

    Mosey back to flag. Numberama, namerama and YHC took us out in prayer.

    Moleskin

    We had a great time catching up and poking some fun at each other…like partners do. You can imagine the jokes, and fun time we had…but to be there…it another level and what gets you off on the right foot for the day.

    Prayers for Lighthouse who has family over in Keiv, Ukraine. Prayers for Roger Roger’s Family and for those who are going through a tough time now.

    Hump Day Happy hour @ O’Toole’s in Midlothian tonight and Another HDHH tomorrow at Capital Ale House on Cox Road in Glen Allen.

    Basketball brackets are due to Splinter by tonight along with $10.00 registration.

    Have a great day Gents as it was an honor to lead. Cheers….CB

  • We doing this thang?

    5 WDog regulars jumped out of the fartsack and were ready to take on the day! Let’s get after it!

    Let’s do a hot potato; Oyster starts the Q. Let’s mosey to the circle

    Warmarama: 
    SSH, DQ, Imperial Walkers, Burpee, Arm Circles, Ukrainian Solders (UK count), Merkins, LBC. 

    Oyster – takes the Q
    Mosey to the Penny Stage. Grab a coupon. 
    3 rounds
    1:  10 block burpees, 20 chest press, 20 rows.  Run to 3 trees. 
    2:  10 block burpees, 20 Squats, 20 curls. Run to 3 trees. 
    3:  10 block burpees, 20 block helicopters, 20 block Merkins.  Run to 3 trees. 
    Return Coupons

    Oyster:  Mosey to the amphitheater.  
    5 box jumps.  Return to the bottom 10 SSH. 
    Move up to the next step: 5 box jumps return to the bottom 10 SSH.  
    Repeat until you get to the top.  

    Oyster:  Mosey back to the flag for a ring a fire. 
    Bodos – 10 Merkins, Faceplant – 10 no name Merkins, Hitchhiker – 10 widegrips, FICO – 10 diamonds, Oyster – 10 merkins. 

    Oyster:  A little Mary
    American Hammers, not so lazy lazy boys, flutter kicks, WWII

    DONE

    Numberama

    Namarama

    Bodo’s took us out!

    COT:
    HDHH today at O’Tooles (Midlothian) 5:30pm.
    HDHH St. Patty’s edition: tomorrow 3/17, 6pm. Capital Ale House Innsbrook.
    June 4th – The Bridge — see slack for more details

    NNMS: After taking about a week off (for travel and then for laziness) it’s been great getting back into the schedule. The fartsack and the sad clown sure does creep back in fast. Thank you brothers for being there every single morning and holding each other accountable. Let’s reach out to someone we haven’t seen in awhile and see if we can spark some motivation.