Category: Richmond, VA

  • Solo Post at WDog

    YHC was off work today and was motivated to get the day off to a great start with a WDog workout. So when rolling up to the AO there were no cars, first thinking I had the days mixed up, confirmed it is Wednesday so YHC gets out and plants the shovel flag and here is what went down:

    COP

    Mosey from the flag to the crop circle North of the Amphitheater run 2 laps then return to flag just in case there may be someone coming in hot. While at the flag, 25 SSH, 10DQ, 15 Russian Soldiers, 15 Imperial walkers, 25 helicopters, 15 Arm circles 10 small and 5 big, reverso, 20 merkins.

    THANG

    So YHC then begins to mosey to the Rugby Road and Pump House Drive Triangle start with 20 merkins, Lunge to Rugby Road, run down to intersection of Pump House Drive 20 LBC’s then Bernie Saunders to the top. Second round 20 merkins Lunge Run and 40 LBC’s Bernie Saunders, Third Round 20 Merkins, Lunge, Run and 60 LBC’s, Bernie Saunders to the top and a bonus 20 merkins.

    Mosey to Ha Penny Stage pick up a coupon and stand by the light tower and with coupon 25 Curls, 25 squats and 25 sit up press. Simulate having a partner, YHC then runs to touch 6 trees. Return for 25 Curls, 25 squats and 25 sit up press. Run to touch 6 trees and Return for 25 curls, 25 squats and 25 sit up press. Run to touch 6 trees and return to gather coupon and return to stage, mosey back to flag.

    COT

    YHC returns to an awesome sun rise see photo below:

    Moleskin

    For anyone that shows up solo to a workout you know this is a time to dig deep and reflect as you pulled yourself out of the fartsack and braved the 25 degree cold for a morning workout. At WDog, this is particularly special in that it is very rare for a solo shot as Shiplap experienced earlier this year. YHC was thinking about the family that he will visit for Thanksgiving in Central Va near Charlottesville, the fire in the fireplace, the fun meals we will prepare and enjoy…fortunate. Being alone this morning, hands beginning to become numb from the cold, running to stay warm with headlamp on for safety, I started to think of those less fortunate, possibly alone, no family to visit, no fire in a fireplace, possibly no food. I heard on the radio on the way in this morning there are over 38 million people in the US without food, counting on the generosity of others to provide their next meal. I then thought of the F3 UA’s this morning that are typically at WDog and how the numbers have Dwindled to less than 10 and 5 brothers would be a good showing. YHC enjoys seeing folks from the other AO regions both @ SpiderRun, WDog and Dogpile and hopes to see these Workouts continue to thrive. Although one of the greatest gifts is that YHC is reminded to be self reliant and can bust out a good 45 minute solo workout with routines gained from prior group bootcamps.

    Happy Thanksgiving F3RVA….Cheers from a blessed CB!

  • 1 PAX, 2 Legit

    8 studs made it out to a pre-Thanksgiving beatdown. Temps were in the 20s but all but 1 PAX were SOP. The other one rocked some sweet 90s hammer pants.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks. Mosey down river to Gaymont. Stop for 10 burpees, keep going for stops of Merkins, Squats, WWIIs, & others. Onto University then back to RRbC parking lot.

    3 rounds of PLTs, Dora 123 of: Merkins, Jump Squats, LBCs. Mosey back to Coupon drop zone: 50 presses, 40 swings, curls, and ASPs all while completing the loop.

    2 min of Mary then done. Kubota took us out.

    Announcements: Alt-History lesson at 6:00 at 45Mom. Circus Maximus at 7:00.

    NMS: Nice crowd of FW regulars and Gomer Pyle joining us, an army of one, in anticipation of an FNG who never showed. With no FNG YHC opted for a jaunt off campus, which was a departure from YHCs claim of the beatdown being headlamp discouraged. The moonlight was ample though. Good times at coffee after with 5 total since no school today.

  • Lets do a Burpee or two

    8 mighty men of valor made their way out of the Gloom into a somewhat less than 70 degree No Toll parking lot this morning. Snuff zipped up his cold weather blue man group suit and away we went

    Mosey to the parking lot for COP

    DQ’s, 5 Burpees OYO, Helicopters, 5 burpees OYO, Cherry Pickers, 5 Burpees OYO, Russian Soldiers, 5 Burpees OYO

    Mosey to front corner for four corners prostitute

    Corner 1 (10) Squats, Corner 2 (20) Merkins, Corner 3 (30) Jump Squats, Corner 4 (40) something DTH had in mind

    Mosey around the parking lot to the opposite corner for some man killers

    Mosey to the pavilion and partner up

    Partner 1 does called exercise while partner 2 runs around the field (WWII’s, Squats, LBC’s), 5 Burpees OYO

    Mosey to the bridge area for some parking lot crawls 10 spaces bear crawl to each one starting with 1 merkin at the first line and adding a merkin at each new line

    Mosey to the B-Ball Courts for some Burpeesides which are suicides’ with a Burpee at each line

    BTTF

    Numbers / Names DTH took us out

    NMS:

    YHC had in mind to have the entire beat down running and Burpees but decided to leave that for another time. Happy Thanksgiving Ya’ll, YHC and family are on our way out of town in the morning, be safe out there in the Gloom.

  • Obstacles in my way

    We began with a mosey while Handshake drove into the parking lot, karikoke left and right in the parking lot, SSHs, IWs, Don Quixote and some stretching exercises.

    Next, we moseyed over to the hill up to baseball field close to the track. Our route took us over the fence to the field twice.

    Jacob’s ladder (run to the top of the hill and do 1 Burpee, back to the bottom and do 5 merkins, up to the top and do 2 burpees, etc. up to 7 burpees.)

    Next, over to the loading dock where we climbed over the railing and climbed back down.

    Next, to the concrete benches and tables in front of the school for 15 Dips in cadence, 10 derkins in cadence and 10 step-ups OYO. Total of three times.

    Next to Pemberton Elementary School wall:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Over to the Pemberton Elementary playground, Partner up: Partner 1 runs around the track, partner 2 does 5 Pull-ups and then does WWII situps with feet in the bar on the ground until partner 1 returns. After 1 round, we did 5 more pull-ups and ran around the west side of the school checking out the stairs and return to Quioccasin Middle School for bear crawl, crab walk, bear crawl, crab walk, bear crawl, crab walk.

    Ran around the back of the building traveling over some of the stairs to the school back to the west side.

    Went to the benches and did Knee-ups, on the ground for heels to heaven, plank, Travolta’s, back to the starting place in the parking lot for some stretches.

    At the COT, we watched the steam rising off Fireman Ed’s head.

    I’m looking for an obstacle course we can run and the school is so far, the best I can find. We’ll likely do a version of this again, next time I Q.

     

    Announcements:

    TYA’s Forest Hill run, Give to Give, Circus Maximus at 7:00 on Thanksgiving Day.

  • We Trotted

    Sixteen mostly suspecting gentlemen launched at various times for today’s special edition of Spider Run. A few unsuspecting individuals arrived expecting instructions but only received the brief version. In all, 16 people launched and 16 people came back. SUCCESS!!!

    The Route:

    Turkey Routes

    Moleskin

    Today was different. Different is good. We all launched at various times to attempt to finish at the same time. I’ll declare success.

    Congrats to TYA who crushed the JFK this past weekend. Dude continues to be an inspiration (on the pavement).

    Will this be an annual tradition? We have plenty of happenings over Thanksgiving week but this one just might make a repeat appearance next year.

    Announcements

    TYA owns the rest of the week. Thursday 6am @ Mary. Friday 7am @ Forest Hill Park Shelter 1

    Happy Thanksgiving fellas!

  • Lessons in counting side straddle hops

    A lucky 13 showed this morning for the kick off to Thanksgiving week. For those of you keeping record, this was the first Q for YHC at Hoedown, YHC’s newest Monday home. To keep the PAX on their toes, YHC had some games in store. Thankfully the rain held of for this mornings festivities. Everyone seemed to be in good spirits at the get go.

    To get things warmed up, stretching ensued. YHC is a firm believer in actually stretching now at the start. Deadman hang, right leg over left, Michael Phelps, elbow over head.

    For those keeping count, we then did the first round of 21s. Everyone lost and 10 burpees ensued.

    Then first game, called Tag. One person is it, stay in a tight group and mosey, the it person drops and does 3 merkins then sprints up to the group and tags someone new. They drop and do 3 merkins, and repeato. Catch is you cannot tag the person that tagged you last.

    Mosey on down to the bottom of the hill. There partner up and do 20 bo-ya merkins. First partner then runs to the top of the hill and does 3 burpees and runs back down the hill. Second partner starts to head up hill doing bear crawl alternating with lunges each round. At the top both partners then do 20 more bo-ya merkins

    Tag back on up to the parking lot for another round of 21s. Everyone lost again, more burpees.

    In top lot, did an apple turnover with two layers in honor of thanksgiving week. Each white line in parking lot bear crawl alternating with crab walk, all the way to the top of the lot and back. Second layer, alternating each line, 3 merkins and 3 WW2s.

    Mosey on to the top black top for another round of 21s. All lost again. More burpees.

    Partner up for another game, this one is called rock, paper, scissors. Partner up, stand on opposite side of lot with your partner, run to the middle and do rock paper scissors. Loser does 5 burpees, winner holds plank. 10 rounds total – keep score. Lots of cheers and shouts and groans of bad luck during this game. It’s a favorite of YHC’s because it gets the competitive edge out in even the calmest of PAX members.

    Next YHC believes there was another round of 21s, or maybe not.

    Mosey on back to the circle for a quick triple check. First partner does wall sit, second partner does flutter kicks, and third partner runs the circle. Hitchhiker did a great job pushing YHC to sprint hard. Then back to the flag for the COT.

    Names, Numbers, and announcements

    Don’t forget YHC’s Thanksgiving morning extravaganza at Mary, then Black Friday to Forest Hill Park for loops – FUN TIME, YHC highly recommends both events, two thumbs up.

    YHC took it out with prayer.

  • We all love our wives

    started off with a mile run and a bunch of whining.

    COP

    Don Quixote, Side saddle hops, merkins, shoulder taps, LBCs

    Then went over to the hills, split up into 2 groups, one did squats while the other Bernie Sanders up the hill and at top of hill did 5 burpees, ran down the hill and switched with partner X 5

    then ran over to stairs in the back, bear crawl up the stairs, 20 mountain climbers at the top, bear crawl back down the stairs then 10 pushups. X3

    then went to the chamber, one ran the lap the other did incline push ups, then ran, then step ups ran, then flutter kicks I think.

    back to the flag, stretched. Alot of talk how we are all married to the same women…had to be there.

    numbered off then out. See everyone tomorrow at Daville

  • In Through The Out Door

    The OG Tarrington route is one of YHC’s favorites, and today seemed like a good day to run it in reverse.

    BWES to Twin Team Hill, cross Robious and enter Tarrington at Ashwell, run the loop and BTTF.

  • Punisher Digest – 11/15/2021

    Four posted for the most recent Punisher. Warmup in the front school yard with the usual. EMOM #1 – complete 5 Burpees, 10 Donkey Kicks and about a 40 yard run and hold People’s Chair each minute for 10 minutes. Jack Webb with 1 Merkin to 4 Overhead Press ratio – begin at 1:4 and continue past the usual stopping point to 12:48. EMOM #2 – 5 Squats, 5 WWII Sit Ups, 25 LBCs, and 5 Jump Squats then hold Al Gore each minute for 10 minutes. Plank-A-Rama for a few minutes, stretch for a few, and YHC took us out.

  • Floozy

    The usual Rock N Roll Duo posted this morning. Florence + Doozy = Floozy. Here’s what happened.

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

    Mosey to parking lot behind playground

    DirtyMacDeuce : 4 sets of 3 exercises done with 12 reps In Cadence. The exercises we did were Merkins, Freddie Mercuries and Imperial Squat Walkers. After each set of three exercises, run a lap around parking lot for a total of 4 Laps.

    Mosey to stairs between baseball fields

    Everest : On the stairs, lunge up the steps EVERY 3RD STEP and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs. (We did 5 sets of this)

    Jacob’s Ladder – do seven sprints up the stairs with increasing reps of burpees at the top of the stairs each set. Start at 1 burpee and go up to 7 burpees.

    Grizzcalator – bear crawl up the stairs, stopping at each step to do a merkin

    Mosey to basketball court

    10MOM :

    40 Flutters IC

    100 LBC’s IC

    60 WWII’s IC

    DONE

    Numberama

    Name-o-rama

    COT :

    Thanksgiving Day Convergence at Mary Munford 6 am – 7 am to learn history from TYA

    Black Friday running loops with TYA (See slack for details or contact TYA)

    Doozy is heading to Fort Mill to post with F3 there for their Thanksgiving Convergence

    Continued Prayers for Nancy Lopez’s sister who is recovering from a severe foot injury

    NMMS : Trying to close the endurance gap with Doozy gives YHC a constant goal to aim for haha. Always blown away by Doozy’s endurance. YHC was sucking air this morning for some reason. Probably due to eating like crap over the weekend.

    YHC took us out in prayer.