Category: Richmond, VA

  • Who ordered the code red?

    A few good men and some others showed up for this week’s installment of Mary complete with FNG.

    530 rolls around and off we go to the blacktop for COP: Don Quixote, Helicopters, SSH, Scorpion Kicks and we are ready to roll.

    Triple Check; P1 BTTW, P2 Elbow Plank, P3 karaokes the blacktop, 3 burpees, and karaoke back.

    Off to the field lining up facing the trees for a cumulative Red Barchetta with % reflecting distance across the field.

    Round 1 – 10% for 10 HRM

    Round 2 – 10% for 10 HRM, 25% for 25 jump squats

    Round 3 – 10% for 10 HRM, 25% for 25 jump squats, 50% for 50 Carolina Dry Docks

    Round 4 – 10% for 10 HRM, 25% for 25 jump squats, 50% for 50 Carolina Dry Docks, 75% for 75 LBCs

    Round 5 – 10% for 10 HRM, 25% for 25 jump squats, 50% for 50 Carolina Dry Docks, 75% for 75 LBCs, 100% for 100 American Hammers

    Mosey to the Side of the school for Lindsays: Donkey Kicks, Bear Crawl, and Box Cutters.

    Around front for three sets of 25 PLTs.

    Back to the shovel flag for some Flutter Kick Mary.

    YHC took us out.

    Moleskin: Welcome Jessup! Its great to have an FNG out, even a friend of Doublemint. Hopefully we will see you out here again soon.

  • Evil Elf Christmas DJ

    YHC said that this was not going to be an annual workout last year, but YHC cannot be trusted. YHC saw an opening Q spot for Wdog and swiped it up. YHC used to not like Christmas music and despised it, and would only listen to it on Christmas Eve and Christmas Day, but that has changed in YHC’s old age. Now YHC LOVES Christmas music, listens to it all the time from post Thanksgiving on up to the day after Christmas. YHC spent the week listening to all up-tempo Christmas music to improve upon last years Christmas playlist.

    YHC was happy to see a return of Exit Row to Wdog, welcome back pal good to have you out in the gloom!

    First song, to kick things off during some light stretching was Linus and Lucy from the Vince Guaraldi Trio, also known as the Peanuts theme song https://www.youtube.com/watch?v=dbPy7hxvj9Q. We started off with some light stretching, dead mans hang, reach up to the sky, legs spread apart touch right foot move over to left foot.

    The PAX was good and stretched out at that point and we moseyed on over to the amphitheater with music in-tow. The first stop and exercise on the Christmas themed tour was 50 box jumps on the amphitheater steps.

    Next we moseyed on over to the shorter version of the rusty cage and did 50 jerkins. Then moseyed on over to pick up some holiday themed coupons and did 50 overhead presses. Left the coupons in the circle then on back to the rusty cage and did 50 knee raises. From there we did 50 lunges then jogged the rest of the way back to our coupons. Picking the coupons back up we did 50 squats to overhead presses with the coupons – always making sure the coupons touched the ground.

    The Christmas music was cheering our hearts and warming our blood and we continued on with the workout. We put away our coupons and moseyed back to the amphitheater. Somewhere in there YHC’s bluetooth speaker breathed it’s last breath, and it died. Phone stepped in and at a much quieter level the music kept playing. YHC will be asking the M for a new bluetooth speaker for stocking stuffer. That Jambox was 10 years old… Keeping with the theme of 50, we did 50 supermans, 50 WW2s, 50 flutter kicks, 50 side straddle hops, and the cheery on top was 50 burpees. Well not quite 50 burpees, for every artist that the PAX guessed correctly for the Christmas songs one burpee was removed, so it came to a grand total of 44 burpees. With just enough time to spare we mosyed on back to the flag and wrapped things up with some stretching, and YHC’s favorite the ‘have a nice day stretch’.

    YHC took everyone out sharing a story from a family tradition in YHC’s family of the oldest grandchild having to lead the family in grace for Christmas Eve dinner. YHC is the oldest grandchild so YHC has the distinct honor to say grace every Christmas Eve. On the first Christmas Eve that YHC was old enough to lead the charge, YHC didn’t actually know what to say, BUT YHC did know one prayer and that is the Saint Michael the Archangel Prayer.

    The Prayer is more of a prayer for battle and less so a blessing to kick off Christmas Eve dinner, so much to YHC’s family’s surprise when the following words came out of YHC’s mouth – it left the table with jaws open in confusion but everyone was ready to go to war.

    Saint Michael the Archangel, defend us in battle. Be our protection against the wickedness and snares of the devil; May God rebuke him, we humbly pray; And do thou, O Prince of the Heavenly Host, by the power of God, thrust into hell Satan and all evil spirits who wander through the world for the ruin of souls. Amen.” …and now let’s eat Christmas Eve Dinner!

    If you want to listen to the playlist… here it is!

    https://music.amazon.com/user-playlists/73d5e836853746108e45d4f24c7a2078sune?ref=dm_sh_HSrR33Ajg27z0psJmExYyuk0N

  • Circle clean and jerk

    YHC hadn’t posted to MANNdate in a while so I took the opportunity to Q this week. YHC thought of a new routine that looked good on paper. The PAX was going to be the guinea pigs.

    • COP
      • Mosey around bus loop to front of school
      • SSH x 20
      • Invisible jump ropes
      • Helicopters x 10
      • Arm circles x 10 small, x 5 big
      • DQs x 10
      • Imp. walkers x 10
      • Copperhead squats x 10
      • HRMs x 10
      • Reverse snowangels x 10
    • The circle – The pax formed a circle, the Q calls out an exercise and each person in the circle does 1 rep of that exercise starting with the Q then the next man does 1 rep and on and on around the circle until we cumulatively complete 100 reps. The exercises were:
      • Shoulder press
      • Goblet squats
      • Lawn mowers (100 each arm)
      • WWIIs
      • bench presses
      • Curls
      • Halos
      • Demon crushers
      • Snatches (50 each arm)
    • 1 MoM and some light stretching.
    • Numberama, namerama, No Idea took us out.
    • Notes:
      • Congrats to Corned Beef’s daughter for getting into Virginia Tech. Go Hokies!!!
      • Glad to see No Idea back.

  • The Christmas Pill

    Promises of red and green holiday cheer tempted 8 to rise earlier than most. 

    Here’s what transpired:

    Mosey to the church patio. 

    COP

    • SSHs
    • Copperhead Squats
    • Helicopters
    • Russian Soldiers
    • HRMs
    • Plankorama
    • Freddie Mercurys

    Mosey back to rear of SF parking lot

    Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20 reps of each exercise)

    1. Merkins (200 total)
    2. Imperial Squat Walkers single count (180)
    3. WWIIs (160)
    4. Carolina Dry Docks (140)
    5. Dips (120)
    6. Crunchy Frogs (100)
    7. Block Curls (80)
    8. Block Thrusters (60)
    9. Heels to Heaven (40)
    10. Burpees (20)
    11. Reverso from 10 to 1, if necessary

    Numberama, Nameorama, COT

    MOLESKIN

    Given that a year had passed since the last dose of green cheer was served up, YHC figured it was time to bring out the dry erase board for some GP newbs and for the vets to measure improvement over the last year.  YHC has proudly gotten a half-lap better in the past year, but only Handshake can claim victory and ownership of the Green Toothbrush award yet again.  The vets and rookies alike crushed it but may have to wait another year to get their name and picture on the virtual wall of fame.  YHC continued the tradition of giving gifts to the PAX in December.  Fireman Grinch threatens to ruin Christmas by delivering Jets swag to all the naughty PAX next Wednesday. 

    ANNOUNCEMENTS

    Rosie’s 12 Days Tuesday at NoToll

    Convergence 1/1 at Rock’N’Roll 7am

  • WTH Christmas shopping trip

    A great day to get out for a little window shopping and Christmas inspiration for those who may be lacking in preparation for upcoming holiday. 6 gathered to get the day started right.

    The Thang

    Mosey over to shopping center at Three Chopt and Pump, circle up for Side Straddle Hops, Don Q’s, & LBC mosey up center to Steinmart for a triple check. Merkins and WW2s while pacer ran to end of lot and back. Giddy up towards Target. With holiday ad inspiration of cars with bows all over the place decided we should make a quick stop at Nissan dealership for 10 burpees. Continued on to Target as no Christmas shopping should miss target. Another Triple check, Squats and reverse crunches while pacer runs, mosey to Best Buy for our electronic toys. Circle up 10 merkins, 10 WW2s, 10 Side Straddle Hops and time to get rolling back to flag. A quick game of Frogger across Broad Street for a surprisingly busy morning at 6 am, all survived. 3 different levels of risk tolerance displayed as the group crossed in 3 different groups. Mosey back to flag and wrapped up right on time. 3.4 miles covered this morning. Closed in prayer and thankful for another day to head out into the world!

  • Jerkin’ It Behind the Bleachers

    According to a traumatized CPS bus driver, eight middle aged dudes were huddled behind the bleachers at Midlothian Middle while four others peeped the windows in the surrounding neighborhoods – here’s what went down, more or less:

    Warmarama – SSH, IW, Helicopters, DQ, Freddie Mercuries, APDs

    Thang 1 – mosey to the bus lot for XXL parking space tracers

    Thang 2 – mosey to the front of the stadium bleachers for 11s: 1 x copperhead squat, bear crawl up the hill, 10 x incline merkins, crab walk down; etc.

    Thang 3 – mosey across the field to the Bleachers of Ill Repute for some Nikki, the short and nasty cousin of Crossfit’s Nichole: AMRAP jerkins on the back of the bleachers + 400m lap, repeat for 10 minutes

    Thang 4 – mosey to the concession/bathroom building for a Doublecheck(TM): PAX1 does hand release merkins, PAX2 up the hill and back; flapjack and repeato x 1

    BTTF for some cool down broga: janu sirsasana, reclining pigeon, apasana (knees to the chest, a/k/a the “Wind Release Pose” — for real), happy baby.

    Runners returned from a 5.8 mile jaunt.

    Numbers, names, YHC took us out.

    Announcements: 1st, 2nd and 3rdF field trip this Saturday for the Bridge AO in Dillwyn/Buckingham – Vinny has the Q. Clown cars depart from Twin Team at 06:00, return around 11:00. See post by Vinny on Slack for more info.

    Jan. 1 convergence at Rockwood Park to launch new SOJ Saturday morning AO – beatdown at 07:00, coffeteria to follow at Dunkin. See Florence or Doozy for deets.

    Honeymoon is bringing Murph back to Twin Team – last Friday of every month; be there or be square.

    Thanks gents for allowing me to lead this morning; make it a great one!

    Doublemint

  • A little rusty but plenty spicy

    16 battle-tested veterans posted to No Toll this glorious Tuesday morning. 2 or 3 showed up early for pre-meal Broga, 2 rolled in LIFO. All were fed to their hearts content.

    0530 and it was time to mosey to the back lot. What do you know, Parks and Rec forgot to lock up and the gate was open. What a surprise. One lap around the back parking lot to get the blood flowing with stops in each corner for 10 SSHs, 10 Merkins, 10 Jump Squats, and 10 2-ct Mountain Climbers….circle.

    COP IC with various exercises including SSHs, Super Slow DQs, HRMs, Imperial Walkers and more.

    THE THANG:

    4 Corners in front Field

    With the field nice and frosty, run to corner 1, do 10 merkins, run to corner 2, do 20 jump squats, run to corner 3, do 30 2-ct mountain climbers, run to corner 4, do 40 SSHs

    Plank-o-Rama

    Round 2 -same exercises

    Plank-o-Rama

    Pavilion Partner Work

    Mosey to the pavilion and circle up for Moroccan Night Clubs…err, scratch that. YHC demonstrated 8-count bodybuilders for the PAX, then we did 5 together in-cadence.

    Partner Round 1 – Partner 1 bear crawls around the pavilion while Partner 2 does 8-ct bodybuilders.

    Round 2 – Partner 1 sprints across the field and back, Partner 2 does flutter kicks

    Round 3 – Partner 1 runs a lap, Partner 2 does 4x4s (OUCH!)

    Pole Smokers – line up and grab a pole. Hold 6 inches, while first man does 5 pole smokers runs to far end, runs back and does 5 more pole smokers. Next man starts when previous guy runs.

    Mosey back to the basketball courts paying a quick merkin toll for the open gates.

    Donkey Kicks

    Round 1 – 10 Donkey Kicks, bear crawl half-way through the court, then sprint across to the darkness, mosey back

    Round 2 – 20 DKs, bear crawl, sprint, mosey

    Round 3 – 30 DKs, bear crawl, sprint, mosey

    5 Minutes of Mary ending with Superman

    BTTF, COT, Numbers, Names and YHC Took us out.

    Announcements:

    The Bridge (in Buckingham) – this Saturday. Several clown cars are going. Vinny has the Q. See Doozy or Doublemint or some Richmond Proper guys if you want to go.

    Rosie has 12 days of Christmas at NoToll next week. Show up at Broga time (0500) just to get a seat, the church is sure to be packed. DTH promised Egg Nog for all, including pre-game if you dare!

    Discussions of a Saturday SOJ workout 0700 at Rock N Roll (Rockwood Park) – see Doozy for details

    Twin Team needs numbers…join in the darkness of the worst hill in Richmond (or one of them) on Fridays

    Prayer Request – Snuff’s friend Mark – hope the surgery went well and there is a speedy and full recovery!

    NMS-

    In all honesty, YHC just grabbed this Q to make himself get up and come out and work off some rust before the 12 Days. The plan was loose other than bringing back some exercises like the bodybuilders and 4x4s and getting a little running in. It was great to lead again, and I enjoyed the mumblechatter and seeing some guys I have not seen in a while. I especially enjoyed the nervous tension when the PAX wondered if I dared call a second round of bear crawls around the pavilion…ummm, NO!

    Great job this morning guys. Thanks for letting me lead.

    No More Gumbo For You!

  • The DaVille Triple Check

    YHC hadn’t posted in a week so wanted to take the Q to start getting back into the rhythm. Spike and Trout were already at the parking lot ready to get going.

    • COP
      • SSH x 10
      • Arm circles x 10 small, x 5 big
      • Helicopters x 10
      • Don Quixotes x 10
      • Imp walkers x 10
      • Russian soldiers x 10
      • Alternating lunges x 10
      • HRM x 10
      • Flutter kicks x 20
    • Triple check # 1
      • P1 – run inner bus loop (timer)
      • P2 – merkins
      • P3 – step ups
    • Triple check # 2
      • P1 – half suicide (timer)
      • P2 – pull ups
      • P3 – heels to heaven
    • The Helix special (remix)
      • Start in middle of basketball court, run to 1 baseline do an exercise, run to other end do same exercise, return to middle
      • Rd 1 – merkins x 5
      • Rd 2 – LBCs x 10
      • Rd 3 – reverse snow angels x 15
      • Rd 4 – burpees x 5
    • Mosey back to flag for MoM
    • Numberama, namerama and Spike took us out.

    Great work gents! Hard work put in by all.

  • Love Your Neighbor

    Nineteen Road Warriors expecting a more complicated set of directions than actual route, got just that.  Here’s where they went: 

    All Runners:

    • UR Drive out to River Rd

    5s/6s

    • Do a loop of Westhampton Way – Keller – Crenshaw

    All Runners:

    • Cross River through the shopping center onto Westham Station
    • Right on Panorama to top and back down
    • Continue on Westham Station
    • Right on Old Bridge and veer right onto Highland to top and back down

    4s

    • Return via Westham Station through the Batcave

    5s/6s

    • Take 2nd tine of Old Bridge to dead-end and back down

    5s

    • Return via Westham Station through the Batcave

    6s

    • Continue on Westham Station to S. Ridge up to Overlook and back down
    • Return via Westham Station through the Batcave

    Numberama, Nameorama, COT

    MOLESKIN

    Throughout the holiday season YHC is continuously reminded he is blessed and to love his neighbors.  While running up Highland, YHC couldn’t help but wonder if those residents remember this message, even the neighbor with the inflatable outhouse.  That sh*tter is always full.  Happy Birthday to Pucker.  He snuck that by this morning, but Facebook never forgets.  Thanks for following my complex routes throughout the year.

    ANNOUNCEMENTS

    Corned Beef is looking for a group of 5 additional guys to build a ramp through project:HOMES

    Rosie’s 12 Days next Tuesday at NoToll

    Prayers for Bone Thugs father

  • Ground day

    Dispatch, patrol four fife tree. eight middle aged males driving personal conveyance gathering vicinity Quioccasin Middle. At least one friendly.

    Report follows:

    10x burpee

    Short mosey to COP IC – 10x SSH, 20x Flutter, 20x Freddie Mercury, 20x Hello Dolly, 20x Rosalita, 10x Don Q, 10x helicopter, 15x Arm Circles, 10x slow merkins, 10x asphalt angels, 10x Australian AA, 10x shoulder tap, Plank. 12 min in.

    Short mosey to balancing exercises and comic relief -some number of drunk driver tests, RDL no weight, RDL three tap. Star taps, 30 OYO ski hops, 20 OYO line hops. That looks too easy.

    Bear Crawl and 1 merkin per parking space. Lunge and 5 squats per parking space. Solid effort

    Triplish check, Chicken Peckers, Donkey Kick, run width of parking lot

    Ring of fire, Flutter Kick.

    10 burpees.

    Handshake took us out

    NMS – great to be back out. The friendly Henrico’s finest offered to move, but YHC told them we would work around em. Maybe we will get one of those guys out for F3 someday.

    Today featured some of the PT balancing exercises occupying YHC for the last four months. These are great for all the small muscles in the legs that dont get worked. PT sucks, but experience shows that run times and speed without injury improve dramatically. Personal Bests on long runs with scenery are something to look forward too.

    Announcements: Gypsy is collecting shoes and suits.