Category: Richmond, VA

  • Private memberships start at free

    One PAX came forth into the Gloom to take on the latest edition of The Clinic. Temperatures were actually 70 and sunny. According to Mike, the office park rent a cop, here is what more or less happened:

    Run focused beat down today. Run 150 to 200 yards, perform a set of exercises. 10 reps per station. Exercises were Merkens, World War II’s, squats, flutter kicks. Total mileage 4.8.

    According to the Q, this was all done in 45 minutes. We don’t need no stinking watches.

    Numero, nombre, yo exito.

    NMS: Outfit has started classes in the parking lot. Membership start at $99.99 per month for a personalized workout. Private memberships are more but you get a one person work out. YHC has also started offering one person workouts at the low, low price of free.

  • Great Start to a Thursday

    Four men of steel gathered with their KBs on this glorious morning to get after it.  Here is how it went down:

    • COP
      • Arm circles
      • DQ
      • IW
      • Merkins
      • LBC
      • APD
    • Deck of duty – each card is 12 reps, with the suit determining the exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – Overhead pulls
      • Spades – Sit ‘n press/Louganis
      • Joker – burpees
    • Run the bus loop
    • Mary – LBCs
    • COT with YHC taking us out

    Great work from the PAX today.  Lots of reps.  Great way to start a Thursday.  This PAX was all work, not much mumble chatter. 

    God is good all of the time!

    Attila

  • Hug a parking space

    9 studly men ready to get their best beach bodies ready for pool sitting season made their way to Timberwolf this morning.

    Mosey to the teachers parking lot for COP, with high knees and butt kickers along the way

    DQ’s, 5 – Burpees, Helicopters, 4 – Burpees, Cherry Pickers, 3 – Burpees, Imperial Walkers, 2 – Burpees, Russian Soldiers, 1 Burpee

    Mosey to the Bus parking lot

    Parking lot tracers, run down shuffle sideways, Bernie back shuffle sideways

    Mosey to light pole alley

    Triple check – Partner-1 does Balls to the wall, Partner-2 does jump squats, Partner-3 runs to the end of the alley. Run is modified to second basketball goal and again to sprint to the corner. Vagabond and Hermie didn’t get the memo and continued to run to the second basketball goal.

    Mosey back to teacher parking lot

    Parking lot crawls to 10 Merkins, Nancy decided to hug the parking lot on the last set of Merkins – On the way back down the parking lot, Lung to the next line start with 2 Jump squats end at 20

    Mosey walk to back of the lot

    Mankillers

    Mosey to the front corner for 15 outside calf raises and 15 inside calf raises

    Mosey BTTF Florence lead us in 15 second intervals of Not So Lazy, Lazy Boys. End with 20 Scrunchy Frogs IC

    Numbers / Names Marmaduke took us out

    NMS:

    The plan this morning was to really hit the legs hard but when YHC says plan I really mean it was a thought more so than a plan. Somewhere along the way the wheels fell off and the leg killer got a little more like a full body workout which is always good too.

    Clown car leaves from SOT for the Bridge this Saturday NLT 6:05 see Flatline for Details

    Vagabond has the Q at Rock n Roll

    Honeymoon will lead the way for the Murph tomorrow at Twin Team

  • Tuesday Run

    5 Davillians got after it on Tuesday morning for short sleeve/shorts run. Route include the Giles hill, Giles expansion, cross Atlee road then use the exit only road to head into Taylor Farms, loop behind the new part of Honey Meadows to the aroundabout, loop around Honey Meadows and finish with the mile loop back to the parking lot using the school road. Distance varied from 4 miles to 5 miles

    Great day for a run

    SPIT ON THAT!!

  • Short Backblast

    Windy Day and Warm

    Historic Wilton House Tour

    Respect Charmaine’s Hill

  • She Hate Gross Super 21’s

    A rare All Bootcamp transpired at SOT without any rain. The bus drivers said it went a little something like this :

    Mosey down hill to parking lot near football field

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

    Super 21 – Do 1 Merkin then 1 WWII; 2 merkins / 2 WWII; 3 merkins / 3 WWII; etc all the way to 21 merkins / 21 WWII (total of 231 reps merkins and 231 WWII)

    Mosey to bottom of hill

    2 hill sprints then mosey back down to bottom of hill

    The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs DOUBLE COUNT, Freddie Mercuries DOUBLE COUNT, Burpees, Squat Jumps, WWII’s, Merkins, Lunges DOUBLE COUNT, Flutters DOUBLE COUNT, Carolina Dry Docks, Squats, LBC’s, Merkins)

    2 hill sprints then mosey back down to bottom of hill

    2 sets of SheHateMe – Do 20 lunges, 10 Groiners, and 10 Merkins from one end of the parking lot to the other. (There and back)

    2 hill sprints and finish at the top of the hill on 2nd sprint

    Mosey back to Ole Glory

    5 Burpee penalty for YHC’s bad planting of Ole Glory which had fallen down

    2 MOM : 1 minute LBC’s, 1 minute Alabama Prom Date

    DONE

    Numberama

    Namerama

    COT : Flatline has a clown clar departing from SOT this Saturday at 6:05 am to head to the Bridge Q in Buckingham. Vinny will be leading the Q.

    Gypsy is still looking for a couple more volunteers to serve this Saturday at Virginia Home for Boys and Girls from 10 am – 2 pm sorting out clothes. Masks are required. Pizza will be provided. Contact Gypsy for more details.

    Vagabond has the Q at Rock N Roll this Saturday at 7 am. Pre Run with Bone Thugs at 6:30 am.

    NMMS : Great push this morning fellas. That was a hard Q. Super 21 looks good on paper but adding up all those sets gets painful. Glad we knocked that out first.

  • So Warm in February

    AS we gathered in the 67 degree morning and said this is so nice, we failed to remember the sweet that comes from running in the humidity! 5 miles later we were reminded of the bi-product of warm weather. 7 gathered for a run that covered many dark streets and turns that separated the pax eventually but all ended back up at the flag. Gomer and Transport continue to work on ailing body part and walked their own path but got out in the gloom to be part! Showing up is part of our mission and we appreciate them for being part of our group. Pinto closed in prayer.

  • Sniper in the trees

    A lighter than average number of First Watchers gathered for a Lockjaw Q and this is what transpired

    COP – Various exercises ending with a Burpee Ring of Fire starting (and ending) with Kubota.

    Lockjaw flips the Q to Handshake and we were off. Mosey to the bottom of South Ridge

    Army Training. The Pax starts at their stomach and they pop up “i’m up” run a few steps “they see me” and they drop to their stomachs “i’m down” then they roll left, complete 5 Merkins and then pop up “i’m up” run a few steps “they see me” and then drop to their stomachs “i’m down” then roll right, complete 5 WWII’s. Repeat for a 1/4 mile and stop at the intersection of Overlook.

    Mosey to the top of Overlook for a Triple Check with P1 Running, P2 Squats, P3 LBC’s

    Mosey back to S. Ridge and Overlook and Bernie up to the next road and complete 20 HRM’s. Mosey again to next road and complete 30 WWII’s. Mosey back up to the top of S Ridge and do one last exercise that YHC forgot.

    Mosey to parking lot for 1 minutes of Mary.

    Announcements – The Bridge workout in Cumberland on Saturday, see Slack. I think i’m missing something…

    Prayer Requests – Kubota took a new role without James River Equipment. He’s moving to a full time Sales position at the Ashland Air Park location. Prayers (and congratulations) for this new venture for Kubota.

    Moleskin – great time today. YHC appreciates the PAX being tolerant of a new (and random) workout. Thanks as well for the kindness on YHC’s birthday.

  • Almost an AARP convention

    4 OG’s and a young whippersnapper showed up to take on the kettlebell workout this morning.

    Here is what happened:
    COP — helicopters, don quixotes, arm circles, chinooks, sumo squats, SSH, am ham with cycle, ATM’s, KB overhead warmup, KB slingshot, kb windmill, lateral squat and pressout, Boat Canoes

    Elevens — burpees and demon crushers

    4 corners —
    15 presses
    15 goblet squats
    15 high pulls
    15 kb chops

    stretchie stretches

    Numbers, Names, Announcements
    2nd F next wednesday at PBR 5:30 PM
    YHC was happy to lead this morning — first kettlebell Q in a while. Just a reminder to enjoy your time and cherish every moment. Hug your kids. Love the brotherhood we have.

  • A Burpee Timer?

    4 WDog Regulars showed up to a cool and beautiful morning to see what was in store today. The following may have happened…

    Mosey to the Penny Stage to grab a coupon then bring to the Amphitheater.

    COP

    SSHs x20, Helicopters x10, DQs x10, Imperial Walkers x10, Plank Jacks x10, Merkins x10, LBCs x20

    The Thang…. 100’s!

    Partner Up (very easy with 4). Timer does 10 Burpees then next round 50 SSH’s. Repeato until the following exercises are complete:

    100- Coupon Bench Press

    100- Coupon Shoulder Press

    100- Coupon Rows

    100- Coupon Curls

    100- Coupon Swings

    100- Coupon Squats

    100- Coupon Calf Raises

    100- WWIIs

    100- Plank Jacks

    Return the Coupons back to Penny then Mosey back to the Amphitheater for 2 rounds of 25 Dips and 25 Flutter Kicks. Back to the Flag for 10 more Burpees OYO and some time with Mary.

    Numberama, Namerama, YHC took us out.

    Announcements

    Vinny is Qing the Bridge Saturday. If you haven’t been, I recommend you make the trip. It will be an awesome workout, but more importantly a powerful experience with the PAX members that stay there.

    NMS

    YHC’s plan was to deliver a solid beatdown and keep everyone dry. With the mumble chatter during and after I believe that was accomplished. I think we were all in agreement that shoulder presses and calf raises were the toughest. All in all, around 70 Burpees and 300 SSH’s were done by each PAX member along with the 100’s. This is a workout I will bring out again. Thank you for letting me lead! Make it a great day!