Category: Richmond, VA

  • Breaking Broga

    2 Grizzled Brogi veterans and 1 New to the Broga grind arrived early to the courts of No Toll for some Broga Flow. This morning we concentrated on shoulders, hips and hamstrings before the Florence Spartan Beatdown. Good to have some Shiplap enjoy the stretch in the gloom as Chaplain has become a Broga master. Enjoy the day fellas.

  • Gran Tour-ino

    Two old dudes shook off their respective vacations with a slow mosey around the Swamp (4x), down to the Robious boat landing, and up around Bettie Weaver ES for some cool down laps. Problems were solved and sage advice was doled out. ‘Nuff said.

  • Frozen OTB

    2 walked, 2 ran

    Runners got in 9+.

  • THIS…IS…NO TOLLLLLLLL!!!!

    300 Spartans…I mean 12 Spartans…battled the oncoming onslaught of Persians at Huguenot Park. Here’s what the history books recorded :

    Mosey to parking lot next to soccer fields

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

    Mosey to Soccer Field

    Spartan : PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Continue until you have done 30 x100 yrd sprints and 30×10 = 300 Merkins. (We completed 20 sprints and 200 Merkins)

    Mosey back to basketball court next to Ole Glory for some Mary : Not So Lazy Boys (hold 20 seconds in the middle, to the right, in the middle, to the left, and in the middle one last time), 1 minute of WWII’s

    DONE

    Numberama

    Namerama

    COT : HDHH tomorrow 3/16 at O’Tooles Midlothian at 5:30 pm

    Another Happy Hour this Thursday 3/17 from 6 pm – 8 pm at Capital Ale House Innsbrook. Gomer will buy a beer for any FNG.

    Saturday June 4 Vinny is Q’ing the Bridge. Coordinate your clown cars. I am negotiating with the M as we speak to rearrange family plans so I can make it.

    NMMS : No shame in only completing 20 sets of the Spartan today. Even the Spartans lost some battles to the Persians. We live to fight another day! *Did I have my PAX count right in this BB? Any PAX names I’m missing?*

  • Celestial Light

    An extremely lucky 13 feared not the Ides of March. According to the kids in the kiddie pool on Patterson, here is the route.

    Up the hill to the main entrance and take a right up to Three Chopt. It’s always fun starting straight up hill. Take a right on the access road.

    4s take a left on St Chris. 5s/6s take a left on Grove and then Granite and Lexington respectively. Everyone takes their cut through street to Patterson and then take a left. Head west to Honaker and another left to pick up Boatwright and descend snake hill.

    Past the Robins center, across the parking lot and down to the lake for a lap, before finishing at the AO.

    As always, Marv takes us out with inspiration and style.

  • Sampler Platter

    10 of the toughest guys in the West End gathered for a beatdown and this is what transpired

    COP in front of Quioccasin Middle

    Mosey to the Bus Loop at Pemberton. Two Hand Release Merkins then Bear Crawl to the next Pole. Complete the entire Bus Loop

    Partner Up – P1 Run to the end of the Bus Loop, P2 HRM’s then Rotate for 3 rounds. Round 2 and Round 3 WWII’s and Flutter Kicks

    Mosey to Blacktop behind PES – Triple Check P1) Karaoke facing the school to the fence and run back P2) HRM’s P3) LBC’s Round 2 P1) Karaoke facing the field to the fence and back Round 3 P3) Bernie Sanders to the fence and run back

    Mosey to the Pull Up Bars and partner up P1) 10 Pull Ups, P2) WWII’s for 3 rounds

    Mosey to the PES field for a Four Corners Start at the first corner and run the entire 4 Corners and complete 10 Burpess, run back to the third corner and complete 40 SSH’s and then to the second corner and complete 30 Two-Count American Hammers, run back to the second corner for 20 Squats, and run back to the start.

    Mosey back towards the flag but stop and do 20 HR-Derkins

    Mosey back to the flag and complete a Merkin Ring of Fire and end with 1 minute of WWII’s

    Announcements – Happy Hour at the Innsbrook Capital Ale House this Thursday, March 17th at 2700 hours

    Prayer Request – the country of Ukraine and Lighthouse’s family. Roger Roger and his family (Mother, Father, Aunt)

    NMS – Not a lot of mumble chatter today. YHC wanted to explore the AO and keep things moving

  • 40 Whacks, the crime in the late 1800’s

    YHC pulled in to see 3 brothers waiting in the lot for an afternoon workout. While placing the shovel flag, 40 whacks shows up so we have 5 for this afternoon. So YHC grabbed his gym bag of bands and we proceeded for warm ups in front of the school.

    COP

    We circle up and perform the following for a nice warm up: 20 SSH, 10 4-ct slow descend good mornings, 10 DQ’s, 15 Ukrainian Soldiers, 15 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s.

    THANG

    So YHC pulls our the bands and we set up 4 stations and have one person running as the timer. Station 1 50lb band, Station 2 30lb band, Station 3 60lb band and Station 4 40lb Band. Station 5 was the Runner. So to make sure all PAX received a good benefit from the bands, primary instructions were to maintain the rep count from the first effort of the exercise. When performing 5 sets, the latter sets become progressively harder to complete, but the goal is to complete as many reps as the previous set. You may do more; however, that rep count becomes the new standard for number of reps for the exercise. For the Routine YHC performed Station 1 (S1)Curls, S2 – Shoulder Raises, S3 -Squats / Bench press, S4-tricep extensions. We finish the 5th set and Mosey back to flag and 45 minutes was up. A nice cross fit workout this afternoon.

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So the question came up on the 40 whacks origination. Chum Bucket had come up with this name but was running the lap while the remaining pax were trying to come up with an explanation. YHC looked is up as it was a school rhyme stating :

    Lizzie Borden had an axe
    She gave her mother 40 whacks
    When she saw what she had done
    She gave her father 41

    So you can imagine this needed more research and it happened 130 years ago in Fall River, Massachusetts (1892). Lizzie was found not guilty after the Jury deliberated for 10 minutes. There is now a bed and breakfast at this location and the motto is Where everyone is treated like family. It is said that Lizzie’s ghost still wanders around the property.

    So now you know a little more about 40 whacks!

    It was an honor to lead this afternoon gents, see you in the gloom. Cheers…CB!

  • Preblast: Run, The Taxman Cometh!

    On April 15th, the road demands it’s pound of flesh. Pay your bill with the six or eight mile route that begins at RAMM and weaves its way through the hills of Spider Run. If you wish to give the road more, each route will have extra credit. Plan to arrive at RAMM at the amount of time it would take you to complete six or eight miles; we will still wrap at 6:15. Hope to see you there!

  • Frozen Trails

    Southside to Northside. Coffee at ETs with appearances by Lab Rat, TYA, and Shakedown. The muffin case was empty…until Saab charred a bagel. Then it was full of warm, fresh muffins. ETs needs to set the oven timer to 8:45 on Sundays, or Saab needs to send the burnt bagel signal earlier.

  • Triple Check

    3 men posted to get their week started right.

    COP

    Triple check # 1 – P1 Merkins, P2 step ups, P3 mosey around inner bus loop

    Triple check # 1 – P1 pull ups, P2 squats, P3 suicides on the basketball court

    MoM

    Stretching

    Notes – it was good to back in the routine and doing some F3, great work gents.