4 Brothers of the Wood took a chance on YHC’s idea of trying a new route today. Tried the utility road route that goes from the side of Rockwood Park out to Hull Street Rd. But after getting to Hull Street and realizing there were no sidewalks, YHC called an audible and we headed back to our bread and butter route through the Nature Trail and BTTF. 2 miles’ish covered before DTH’s beatdown. Mumble chatter included ongoing discussions of college football and conference shuffling, as well as Chaplain’s adeptness at maneuvering post graduate college courses.
Category: Richmond, VA
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Earth, Wind, and Fire
YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles.
5:30 hit and a familiar silver Honda Odyssey came around the corner on 3 wheels, got a bit of air, and kicked up some dust then parked in a flash to make it for the start of some stretching.
Lots of mumble chatter and some stretching ensued. Me thinks a lot of the PAX went hard at 4th of July both during the workout and afterwards, so it was good to do an extended stretching session. Then it was a mosey on over to the rusty cage for a MINI MURPH!
Mini Murph is a great way to start things off, 5 rounds total, each round: 5 pull-ups, 10 merkins, and 15 air squats. to get it rolling, quick run to the fire hydrant and back, then it was go time. After the 6 finished up with that it was back to moseying on over to the nickel bridge. The sky and clouds that morning were looking extra pink and blue and cool, and YHC was hoping to catch a beautiful Richmond city view while getting some sweat in across the bridge. Once we all got to the start, it was 5 WW2s at each light pole over to the other side, turn around and then 3 burpees at each light pole on the way back. The views were great.
Wanting to fit in some extra stretching it was mosey on back to the flag to round it all out with some stretching.
Names and numbers
YHC took us out.
It was great to see the regulars at Wdog even after a night of lost sleep. However the morning’s talk, workout and, camaraderie was better than any caffeine to get YHC moving this morning. Thank you for the opportunity to lead gentleman.
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What’s New in New Market!
6 men started and 5 men finished. McGruff let the coupons get the best of him. Prayers to him and hope he is well/gets better soon. YHC had grabbed the Q the night prior and planned an all inclusive Hot Potato. According to the Frogs here is what went down. (Frog count 139 in NM pool).
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
YHC: Starting at rock pile run trails the the 2 cul-de-sacs and perform 20 each: Merkins, LBC’s and squats then repeato back at rock pile.
McGruff: Triple check with coupons. Curls, Triceps and runner to bars for 10 jerkins.
Boberry: 11’s Log lifts and WWII’s
Body Karate: Body builders along with other misc exercises
Rosetta Run to pull up bar and do 6-10 pull ups while partner does squats.
Announcements: HDHH coming to SOJ. See slack.
Prayer Requests: Prayers to McGruff, may he heal quickly.
YHC took us out in prayer.
Make Today Awesome!
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110% Humidity
4 solid Davilians answered the call to defeat the fart sack on an incredibly “thick” Friday morning
Mosey to flagpole
Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Cakes, Helicopters, Leg Lifts(single leg)
Mosey to picnic tables
Partners x 3 — #1 skull crushers/run the loop-bearcrawl short side — #2 dips/run the loop-lunge shirt side — #3 flutter kicks/ run the loop- touch the rafters
Mosey to blacktop
4corners- 10 merkins, add 20 flutterkicks, add 30 monkey humpers, add 40 sshs
Mosey to front lot
4 Stations- 2 minutes each
#1 – jumprope, kettlebell swing, medicine ball twist, lateral raises- resistance band
#2 – jumprope, kettlebell rows, medicine ball squat/overhead press, bicep curls- resistance bands
OUT
awesome to see Wild Thing on a Friday!! great group this morning. Always blessed to lead.
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Rare and better than RAMM!
Seven stalwarts slew the Brookmont route. Most opted for the 5+ ish route, some did a little less.
YHC took us out. Prayers for Supafly / long covid sufferers & Fudd’s M.
NMS – great to see everyone today. It was humid. Handshake missed a rare day – better than any day at RAMM, ever. This is one of YHC’s favorite Currahee routes and the last hill on Crowncrest is a real fitness test. If you squint at the map you can see all sorts of little extensions that enable shorter / longer runs while everyone stays close.
Get some!
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Three amigos
3 enjoyed some running in the morning. We stopped for three rounds of 20 decline Merkings, 20 dips, and 20 LBCs. After that ran some more, stopping at a football field for a ladder of Burpees starting at one and ending at ten. Finished with more running.
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How many doors at Godwin HS?
When White Deer says grab your Kettlebell and Mosey. Well you grab your Kettlebell and Mosey. 8 maybe more found out just how many doors there are at Godwin HS. It’s too many!!
Kettlebells at Circus Maximus range from 26 to 35lbs. Except for Offshore and his 45lbs Kettlebell.
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There’s Some Hills ‘Round These Parts
6 Southsiders and 1 Traveler from the West Coast UNITED at Twin Team for another epic adventure. Here is a brief summary for your viewing pleasure:
Mosey to the basketball area for Warm up:
Ukranian Soldiers, Suzanne Somers (one side only), Arm Circles, Mummy Kicks, Alabama Prom Dates, Hand Release Merkins, Mario Jumps, Butt Kicks.
Back to the flag for coupon retrieval and Exercise One:
6 Exercises plus a runner.
Runner does a lap around Bettie Weaver. Others complete the following for the duration: Sumo Squats w/Kettlebell, Tricep Extension w/dumbbell, Shoulder press w/dumbbell, Lawnmower pulls with Kettle, WWII sit-ups with medicine ball, Balls to the Wall. We rotated until everyone had done each leg.
Mosey to Twin Team Hill for Exercise Two: On the way up, 10 flutter kicks (2 count) at the first mailbox. Add two to each additional mailbox. On the way down, same pattern but plank jacks.
Suzanne Somers on the other side.
Jumping Herpees to the end of the road, jog back. Lunge walk then mosey back to the flag.
Final thoughts: It was a great honor to welcome Chef Boyardee who is part of F3 Sacramento. Apparently that part of California may be less humid with minimal hills. Strong work by all today! A school employee walked past me as I was doing Balls to the Wall – only thing I could think to say was “just hanging out.” -
The original out and back at Ramm
14 men of F3 arrived at Ramm. A few were early to get in the extra miles for BRR training. Some in search of Humidity and at least 1 upset that FacePlant and Bodo’s didn’t include him in the plans for matching outfits. Today, the original first route at Ramm. We may need Bleeder, BT, Swirley or Lugnut to confirm. The out and back, which YHC runs the most.
The out and back:
Left on Grove
Left on Three Chopt
Right on St. Andrews Lane to the end of the Cul-de-sac and back to the Flag for 4.
5s: continue back turning around at N. Hamilton and back to the flag.
6s: continue back turning around at Tilden and back to the flag.1 Ramm Gears today. ByProduct securing the AO and protecting the streets of Richmond. Well done ByProduct.
Great run today fellas. Thanks for taking us out today FacePlant.
See you in the Gloom.
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F3 Names
YHC rolled up to the parking lot with his 2.0 to get this Thursday morning started off right. We see 2 vehicles in the lot (our weekly ruckers) and we stretch prior to the 5:30am Launch. 2 more roll in and we begin our run. Mr. Holland is getting back into running shape after his shoulder surgery and being cleared to start running again. YHC starts off with the mumble chatter calling out Tim and G and my 2.0 asks, ‘what happened to our F3 names?’ he was correct and we then fell back into running form. For this run, YHC and Mr. Holland do the Taylor farm loop and we stop at the 2.0 mile mark to walk for about 5 minutes, then run in front of all of the schools and walk for 5 more minutes, then run to the ruckers that were on the return to the Rutland clubhouse. We got in 4 miles for our run. Speakeasy and Hash logged in about 5 miles, (and Speakeasy ran to AO and back home from AO) so about another mile in his total count for the day. The ruckers logged in a little over 4 miles.
Numberama, namerama, YHC took us out in prayer.
It was great to see the gang this morning, have a great week. See you in the gloom soon…Cheers…CB!