Category: Richmond, VA

  • Separating the HIM’s from the Hams

    A steady downpour at NoToll immediately drenched the faithful PAX as they exited their rides in the last minute before 0530. With inspiring rock and roll thumping two rainproof speakers, the hearty PAX beelined it for the pavilion to squash the sad clown. 

    The THANG:

    WARMERAMA:

    • Mosey to the pavilion and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1, #2, #3, #4, and #5:

    • With two speakers set up for jammin pavilion surround sound, DTH whipped out the F3 Beatdown Deck, and separated 5 sets of 5 cards. The PAX was directed to complete reps IC or OYO based on the cards, and a movement activity or run around the field happened after each of the 5 sets.

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Nothing like a little precipitation to bestow honor on the faithful HIM’s. After YHC made the spontaneous comment of “rain separating the HIM’s from the Hams”, Doozy was straining his brain to come up with an acronym for the “Hams” …Hardness-avoidant men? …HIM’s absentee mode? …or are we just alluding to fatty porkers? Ok ok, no name-calling, let’s just say kudos to the few who raised their first to the sky and said BRING IT! And big welcome to JUDGE, who used to post in C’ville, and finally popped the F3RVA cherry this morning in true style. Appreciate JUANITA bringing him out. Fun fact that YHC provides Peds care to both of their 2.0’s. Honored to lead and serve with you guys. SYITG, YHC, DTH

  • High Moisture Content….

    A cool, hard rain didn’t stop a half a dozen from making the best of it. Since the Q bagged out, YHC called an out and back on Grooooooove.

    Saab abides

  • Punisher Digest 2022.04.25

    Three posted for the April 25th Punisher. Short field Beast and a few other pearls.

  • Writer’s Block(head)

    Five of us took advantage of much cooler weather in posting for tonight’s Punisher. Short mosey to the far end of Laburnum Avenue school yard for COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Ukrainian Soldiers, 16 x Helicopters, 15 x Carolina Dry Docks, 15 x Reverse Crunches, and 15 x Big Arm Circles, forward and back.

    Short additional stroll to the grassy southeast corner of the school property for Deck of Death. PAX choice of exercises with reps indicated by the cards: Spades – Copperhead Squats, Hearts – SSHs, Diamonds – Merkins, Clubs – Rocky Sit Ups (two count, elbow to knee), Jokers – 10 second faster jog in whatever direction with a jog back. Drizzle begins mid-way through the sequence. Cheap Ocracoke Island cards not waterproof.

    Slide circle near the center of the grass for a few minutes of stretching. Short mosey to the edge of the parking lot. COT and Weapon X took us out.

  • 6 Years Later after DaVille done blowed up!

    On YHC’s 6 anniversary of his first post in Mechanicsville, 6 Davillians arrived at Atlee HS on a sunny and 70 morning in May

    This how it went down

    COP (all IC) – SSH, Copperhead Squats, Skip Jacks, Arm Circles little and big….Reverso, Merkins, LBC’s

    Parking lot Tracers

    Mosey to bus loop

    4 corners: X20 merkins, X20 2 count flutter kicks, X20 Dips, X20 WWII situps

    Mosey to closest basketball court:

    Partner burpee suicides: One runs burpee suicides while partner sits in the people’s chair. Switch and repeat.

    Mosey to the backwall of HS

    Triple check: Run loop around the first island of the Teacher’s lot, Alabama Prom Dates, Balls to the Wall

    Lots of time left so we repeated Partner Burpee suicides and 4 corners

    Mosey back to the SF

    5 MOM – PAX choice of exercises then 30 secs of starching

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    This year YHC decided to run the same workout Lab Rate Qed back in 2016. With a smaller PAX things got done quicker so repeating was needed

    Great mumble chatter was had by all.

    To finsh YHC shared the words Lab Rat put in his Backblast on that morning. These words have a lot ways become the memo for DaVille:

    “There were guys of various fitness levels out there this morning so YHC wants to ensure that everyone knows these workouts are designed to be tough for everyone.  “You versus you”  means do what you can, then move on.  Another way of saying it is “fake it til you make it”.  Also, most importantly, know that we WANT you here.  It can really suck at first, but if you keep coming out, you WILL improve.  “The workouts don’t get easier, YOU just get stronger.” “

    ANNOUNCEMENTS

    The Bridge on June 4th and Memorial Day Convergence at Tredger starting at 7am

    SPIT ON THAT!!

  • I Get Knocked Down…

    Five men braved the near perfect temperatures at Satan’s Hill to push themselves just a little. YHC admits he was a little worried when he pulled into the New Market ‘hood and saw an empty parking lot. If not for Marmaduke saying he wouldn’t post Monday, YHC would have developed a complex.

    Begin with SSH, Stretching, Hillbillies etc.

    Run around the four corners of New Market (clocked at 8/10ths mile according to the silver Caddy) and finish at the rock pile.

    The PAX selected larger than usual rocks for a non-stop, not more than 10 reps workout with Curls for the girls, overhead press, rows, squats, LBCs flutter kicks, dollies, rosalitas, Suzanne Summers, APDs, Jerkins, dips, Irkins, multiple sets. The PAX needed a change.

    YHC broke out his greatest hits list and played They Might Be Giants cover of Tubthumping by Chumbawumba, the PAX had to do SSHs during the verses with one burpee per “I get knocked down, but I get up again in the chorus. After burpee 16, Nacy Lopez threatened to crush the speaker with a rock and YHC thought, “this was easier last time I did it 5 years ago.” The count for burpees was in the high 20s. We concluded with some more abs and a trip and a half up Satan’s Hill followed by BTTF for 6 more burpees just to kill the time. By the end even POG was sweating so it must have been OK.

    Nancy went through a slew of announcements. YHC took us out in prayer, thanking God for the difficulties in life that he uses to conform us to His image. Oyster gave the workout his seal of approval, except for “that song that’s gonna stick in my head…”

  • Messed Up Math

    Ten of RVA’s finest convened in a dark parking lot to start the week out strong. Here’s what transpired:

    COP: Mosey to back lot at Third Church office building. Deadman hang // Helicopters // DQs // Imperial Walkers // Ukranian Soldiers // 1 legged APDs // LBCs // Hand release Merkinss // Inverted Crabcakes // Elbow Plank to Pickle Pounders // SSHs

    Elevens: Bear crawl to other side of the lot, 10 Merkins, Jog back to where you started, 1 Squat. 9 then 2, 8 then 3, and so on.

    Triple Check: Mosey up to the middle Third lot and each triad grabs a coupon. Round of 3s: Squat Thrusters // WW2s // Run the circle. Round of 2s: Kettle Bell swings // American Hammers // Run the circle. Round of 1: Block Burpees // WW2s // Sprint the circle.

    Grab a partner and a coupon. Round 1: Each partner 30 Curls while other other partner APDs. Round 2: 30 Shoulder Presses // Copperhead squats. Round 3: 30 Bench Press // SSHs. Round 4: 30 Body Rows // High Knees. Mosey to back lot of Third Church

    Suicide + Burpees. Sprint to the end of the lot, 1 Burpee, rest 5 seconds. Sprint to other end, 2 Burpees, rest 5 seconds. Repeat until the Q says stop. Mosey back to the flag.

    NMS: Great to have slightly cooler temps and a light breeze. Math was a bit messed up today – thought we had 9 guys for triple check but had one extra, then thought we needed 6 coupons for partner work but only needed 5. Arithmetic is not YHC’s strong subject.

  • Finishing Strong

    3 distinguished gentlemen wrapped up the OTB kettlebell season in style. Here is a brief summary for your viewing pleasure.

    Warm-up: Don Quixotes, arm circles, helicopters, cherry pickers.

    Walk to the side of the church alternating between overhead carries and upright holds.

    Exercise One: curb walk, indigenous peoples style. Man in the back runs to the kettles and does 10 goblet squats, run back to the front. We went up and back.

    Mosey to the back of the parking lot doing around the worlds, clockwise then counter.

    Exercise Two: triple check: chest press, WWII sit-ups with lift, runner does side shuffle to the speed bump and back.

    Mosey down the side road doing reverse forearm lifts. Pay the toll: 25 dips and 25 incline merkins.

    Continue down the side road completing Lt. Dan’s.

    Exercise 3: Peoples Chair with wall ball hangers. 2 minutes duration. 20 double count American hammers

    Back to the flag doing walking upright rows.

    Numbers, names, announcements.

    YHC took us out.

    Final thought: Awesome effort by the PAX tonight in hot and humid conditions. Appreciate EF Hutton and Draper coming out. Had a great time leading this kettlebell series. We reached zero FNGs and the schedule seemed to primarily benefit myself and Don Draper. But my arms are feeling strong, so would have to rate the experiment a success. We are switching over to Wednesday night starting in the fall, so may reboot this thing in some fashion.

  • National Lampoon’s Salisbury Vacation OTB

    5 runners, 1 biker, 4 walkers and 2 furry friends toured the mean streets of Salisbury and the surrounding areas on this steamy morning. Runners got 5.5 miles including a few new holes on the golf course. FNG Dinky (David) held onto the pace for a mile or two (really 2.5) and then finished strong OYO.

    Walkers were spotted on old Winterfield deep in conversation. A good morning had by all.

  • BdayQ

    A quartet of guys came out to celebrate YHC’s bday. Fun times were had by some.

    COP — copperhead, IW, DQ, crabcakes, freddies, WW1 situps, eric heidens

    KB diamond — two people have KB’s two do not — rotate around the circle doing in cadence exercises as listed below:

    american hammers (with and without bell)
    Situps and situp presses
    merkin and KB merkins
    squats and goblet squats

    Dora
    run the perimeter of the bball court
    100 burpees, 200 mountain climbers, 300 IJR

    Back to the beginning for some abdominal Mary’s
    Stretching and we’re done

    Fun workout with some great brothers! Looking forward to doing this again when YHC turns 54!