Category: Richmond, VA

  • Frozen Potato

    13 Crazy’s hot the snow dusted grounds of Dogpile for what was suppose to be a hot potato, but well it froze.

    Mosey to Ampitheater

    COP – SSHs, Arm Circles, Helicopter, Copperhead Squats, Jazzercise, More SSHs, DQs

    Move to the Stage

    Triple Check – Runner, WWIIs, Peoples Chair

    Dora 1 – Box Jumps all the way up, 100 Merkins, 200 SSHs, 300 Squats

    Triple Check – Runner, Jump Squats, Dry Docks

    Dora 2 – Runner to 4th row and 20 incline Merkins – 100 Flutter, 200 LBCs, 300 APDs

    Mosey Back to the Flag

    Invisible Jump rope, Poor Randys

    Numbers, Names, YHC took us out.

    NMS:

    YHC was going to hot potato it but changed his mind, something about not wanting to lay in the snow and trusting that other PAX would put him in it, but that’s just a rumor. Like Handshake said the potato must have frozen in my hand. Strong work in the elements today gents!

    Duke

  • All in NM

    An even 5 rolled into Satan’s hill for a beautiful 72 degree day, unfortunately there was a -50 degree windchill. At the bottom of the hour we were off.

    We warmed up.

    Workout: Run though hood stopping at every 2nd mailbox to perform exercises. Started at 5 and worked our way up to 75 reps escalating by 5. Various exercises.

    Hermie took us out in prayer.

  • Frozen Twin Team Trio

    After hitting a few icy spots on the road to BWES, YHC arrived at Twin Team to find Doozy and Boberry waiting. Here’s what went down.

    Mosey to Twin Team hill, climb the hill for COP:

    SSHs, Russian Soldiers, Cherry Pickers, DQs

    Hill Repeats:

    YHC originally had some blinking running lights to mark two spots on Twin Team. Unfortunately, they froze to death and we ended up using a couple driveways/mailboxes as markers.

    Round 1 – Run to first marker, perform 20 merkins and run back to top of Twin Team. Turn around and run back to first marker, 20 more merkins. Keep descending this time to the second marker and do 10 burpees. Run all the way back up Twin Team and wait for the six.

    Round 2 – Repeato but this time with 20 WWIIs and 40 two-count American Hammers

    Round 3 – Repeato with 30 jump squats and 60 LBCs

    Believe it or not, each round took about 10 minutes and so the PAX moseyed back down Twin Team and to BWES for 4 minutes of Mary: flutter kicks, Rosalitas, crunchy frogs, and 5 burpees OYO.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    NMS:

    Lots of hill climbs this morning and it seems that scaling Twin Team never really gets any easier. We logged almost 4 miles this morning and YHC appreciates Bo and Doozy indulging him on an obviously running heavy boot camp.

    Prayers for pax and their families dealing with COVID right now.

    Enjoy your Friday fellas…peace!

  • Southern Traveler

    5 Davillians and a visitor from south of the wall enjoy a cooler but not cold morning for a run.

    The normal route was called of looping around Rutland crossing over to Cool Spring Forest to hit the trail then back into Rutland and finish with the Bojangles loop.

    We had 4, 4.5, and 5+ miles out today.

    Great mumble chatter this morning had by all. Enjoyed having Doublemint join us this morning

    ANNOUNCEMENTS – The second ramp building date for Jan will be moved to after tax season so sometime in late April. Corned Beef will provide details with a preblast

    SPIT ON THAT!!

  • Don’t You Park Over There?

    One PAX peeled off the outer layers of The Fart Sack and scrambled forth into an unseasonably cool morning. Temps were 70 and sunny in the heart, 61 on the skin, and south Florida was there for the taking. According to the early riser in the green Camaro, here’s more or less what happened:

    1/2 mile run to the AO.

    COP (in cadence, unless otherwise noted):

    SSHs, DQs, IWs, Dead Man Hang (sans cadence ’cause still cadence is silly), light stretching, WWIIs, FKs, HRMs…mosey 1/4 mile.

    Intermittent running / exercises for 1/2 mile. HRMs, Rosalitas, decline merkins, dips.

    4 Corners (but, stick with YHC on this – do it clockwise. Eh? Harder than the normal way):

    Reverse crunches
    Squats
    Heels-to-Heaven
    Dips

    2 rounds, then for rounds 3 and 4, add a run up the parking garage ramp and 10 HRMs at the top.

    50 SSHs.

    2 mile run.

    BTTVSF. 3 minutes of stretching.

    Number, Name, YHC took himself out.

    NMS:

    Remember when you went to an office building each day? There’s a dude who shows up at 5:45 each day at DHL (building whose garage YHC uses). He parked over there on the outer edge “action style” every day for years. With no one else using the building these days, now he parks “in the middle area.” He’s learned a new habit. Says it keeps his car cleaner. He’s used the opportunity presented to improve things for himself. YHC likes it.

    Prayers for Omar and his mother-in-law who had brain surgery in November and is just not the same. Good to catch up with YHC’s friend, even if he can’t join the workouts due to work.

    Total mileage today was just under 4.2. Plus the beatdown, not a bad way to start the day, albeit in more than 45 minutes.

    UpChuck spits the bit.

  • Gambit

    Just like the best super hero of the X Men, we attacked the day with a deck of cards.

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

    Mosey to track

    Pick a card, do the exercise then run a lap. Repeato until time expires. The cards we picked were : 10 Heels to Heaven IC, Sprint 200 meters, 10 Rosalitas IC, 10 Ball Dippers IC, 100 arm circles, 25 Mountain Climbers IC, 100 SSH, 60 Second low plank hold

    Mosey back to Ole Glory for 2MOM : 20 Freddie Mercuries IC, 20 Flutters IC, 10 WWII’s IC

    DONE

    Numbers

    Names

    COT : Prayers for Durden and his M’s ultrasound appointment today for their twins. This is a very important appointment that will help them determine the health of their twins. Also pray for Durden’s house situation as their heater stopped working and the part needed to fix it won’t arrive until February. For now they are relying on space heaters.

    Prayers for McGruff’s hip injury to be healed.

    See slack for upcoming announcements from Nancy Lopez for Galactosemia 5k taking place in New Market and Rugged Maniac OCR taking place in Petersburg.

    HDHH on Wed Feb 2 at the new Triple Crossing in Midlothian (That day is also Nancy’s 50th Respect birthday)

  • The A version

    A prime 7 showed up to the Forge this morning to enjoy the dry 40’s before a supposed inclement weather event.

    Warmup: mosey around the loop with side shuffle, high knees, butt kickers and then circle up near the Forest Hill entrance for: 15x SSH, 10x Cherry Pickers, 10x DQ, 10x manmakers, 10x LBC, 10x rosalita.

    We started off with a 5 oak suicide run along Forest Hill using the five large oak trees and performing a cumulative: 10x superman, 20x LBC, 30x calf raises, 40x MHs, 50x SSH.

    Cross the center driveway and line up for a bridges and boulders YMCA throwback along Forest Hill frontage all the way to the illuminated sign, then partner up for 30x PLT and 20x boo yah merkins.

    Drop down to the bus loop for a native american curb crawl circuit + 2 x 10 squats followed by a triple check 1) run the bus loop 2)crab cakes & 3)burpees (the “A” version, this crew was in far to good of shape to bring the backup “B” version YHC had considered for the triple check)

    Mosey to the corner guardrail at the front of the school to partner up for 2 x 30 dips (one round hands facing front, one round hands facing back) then hit the road back to Mt. Chaplin for the finale.

    Up and over: starting on the Forest Hill side, three rounds of crawl bear up, 30x exercise (WWII, HRM, Copperhead Squats), run down the hill and Bernie Sanders back up to the start.

    Time was up and back to the flag we went for numberama, namerama, announcements (hump day happy hour Wednesday 2/2 and this Sunday 3p ruck from Mary Mumford – see Wilson for the Slack info) and YHC took us out.

    Moleskine: Solid work today gents & thanks for humoring another Garbage Plate Q adventure, dodging the downed oak branches and scuffing up the knees a bit like a fifth grade field day. There was some really interesting odd number partnering action on the dips & I was impressed with the 5 way creativity. Nice job Dealer – hanging in there for a demanding second post! Until next time, GP

  • Taste and Smell

    Circus Maximus: Usually, this time of year, you don’t want any wind blowing. Today, a nice breeze would have been appreciated. There may have been subliminal messaging going on. A rite of passage is coming soon (Colonoscopy).

    Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch, Run around island

    20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises.

    Swings and Curls
    Press and Rows
    Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell
    10 Burpees and Run to end of covered sidewalk
    Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back
    Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
    Squat-Press and Lawnmowers
    10 Burpees and Run to end of covered sidewalk
    20 Swings
    20 Curls
    15 Sit and Press
    20 Upright Rows
    20 Triceps
    20 Overhead press
    20 Goblet Squats
    Dollies in cadence
    6-inch leg lift for 1 minute
    stretch

     

    No announcements.

  • Currahee in the dark

    Six stallions took down Currahee today for a cool morning run.

    4.5 milers did Pump Three Chopt, John Rolfe.
    2 miler did Pump, Falconbridge, Raintree to Maremont.

    Roger Roger took us out.

    NMS – 2 mi group rather quiet – lost in thoughts of why backblasts take days to get done when not done right away. How many neighborhoods is this route, officially? Whatever happened to English basements? How is this route exactly 2 miles – who came up with this and other various ruminations.
    There were a few discussions about why pax would HC a workout and then no show. Resolved. 1. that it happens to the best of us at times 2. A healthy ration of brotherly encouragement is warranted to avoid repeat performances.

    Get some.

  • WTH Hot Tater

    Lighthouse, Roger Roger and I gathered in the cold and the dark. We took off out the entrance to Pocahontas Middle School and turned right. We took a right on John Rolfe to Liesfeld and stopped for a brief warmup. Next, Roger Roger took us to Short Pump Park. We ran the ‘circuit’ four times; First time we ran a loop and did 10 Merkins, Second time, run a loop and did 10 Merkins and 20 LBCs, next 10 Merkins, 20 LBCs, 15 Dips and finally 10, 20, 15 and 25 of I forget.

    Lighthouse took over. We exited Short Pump Park on Pump Road, left turn on Three Chopt and back to the school. We did 4 corners in the parking lot with 20 Hand release Merkins, 30 LBCs, 40 I forget (a popular exercise today) and 50 Pickle Pounders. Despite the cold, no pickles were harmed.

    Then to the track for three rounds of 200 meters ‘fast’ and 200 slow; or in my case 200 slow and 200 meters slower.

    I took over and we ran to the ‘island’. Three rounds of 15 Derkins, 15 Dips and 1 lap.

    From there, we ran back to the start and met Gypsy who was in the midst of a 10 mile run.

    Always great to have people to run with, especially people who will make sure you finish the route.

    Busy day ahead for Roger Roger. I’m looking at my 7-month-old grandson waking up from a nap on the floor. I owe him a bottle in a half hour. Fortunately, he is very good-natured. Being a granddad is easy, at least most of the time. He’s a very charming little fellow. We have him because his daycare is closed for Covid and his mother and father both work. Earlier, he did some Little Baby Crunches. Got to get him started off right. As I told someone else, he also does deconstructed Burpees; he burps and he pees. Maybe I can get him to a workout. Sometimes, he wakes up early enough.