Category: Richmond, VA

  • The Pearls of Stratford Hills

    Six warriors, pure and true, embraced the rain for something new. With every breath precious, and precious time finite, these warriors of the gloom dug deep and won the fight:

    The THANG:

    WARMERAMA:

    • Parking Lot Loop
    • Circle up for Variable IC Reps
    • Parking Lot Loop with movement exercises
    • Complete one set of BLIMPS:  x5 Burpees, x10 Lunges (ea leg), x15 Imperial Walkers (2-ct), x20 Merkins, x25 Pole-Smokers, x30 Squats
    • Note: YHC chose to replace the usual x25 Plank Jacks with x25 Pole-Smokers, which in the absence of poles was simply leg lifts (hands under tail)

    BLIMPS FIELD TRIP:

    • Run a loop through YHC’s “Oxford” neighborhood, stopping frequently (usually in a pool of lamp post light) to complete x2 components of BLIMPS, before moving on (Burpees/Lunges, RUN, Walkers/Merkins, RUN, etc).
    • Variable movement exercises were called randomly as well between some stops (Bear Crawls, Broad Jumps, Bernie, etc)
    • The tour also included bear crawling on either side of YHC’s house …good job not waking the fartsacking Cooper…

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • GARBAGE PLATE took the PAX out in Prayer

    NMS:  Having Thugs back in the Bootcamp Gloom after a long BRR training hiatus was a very special treat. Welcome back bro!!! YHC brought something simple but effective to give a little variety to the usual Forge routines, and my core is telling me that the switch to do Non-pole-Smokers was worthwhile. Apologies again for gassing ya’ll toward the end… Thanks as always for letting me lead – it’s an honor to have you guys in my life!!! SYITG, YHC, DTH

  • Boom Box

    Four undeterred embraced a moist Mary. Quick COP including Scorpion Kicks (get wet right away!), Helicopters, Hillbillies, and Don Quixote.

    Long mosey down Westmoreland and east on Patterson to the church. Line up on the grass for cumulative Beast.

    Reverse Crunches

    Reverse Crunches, Monkey Humpers

    Reverse Crunches, Monkey Humpers, Carolina Drydock

    Reverse Crunches, Monkey Humpers, Carolina Drydock, 4 count American Hammers

    Reverse Crunches, Monkey Humpers, Carolina Drydock, 4 count American Hammers, Mountain Climbers

    Reverse Crunches, Monkey Humpers, Carolina Drydock, 4 count American Hammers, Mountain Climbers, HRM

    Return to the AO performing Lindsay along the way at each block: Box Cutters and Squats.

    Quick Mary – Hello Dollies, APDs, Rosalitas

    YHC took us out.

    Announcements:

    See Pigskin if you want to volunteer to help out with Freed to Bleed.

    Collect your shoes for Gypsy. Targeting 100 pairs in early December

    Moleskin: Ask Upchuck to demonstrate his new Boom Box inspired workout.

  • The Creek IPC redo

    Two showed up for the IPC Challenge redo, great mumble chatter between two Davillians. We got an excellent Puget Sound workout to boot.

    Mudface took us out in prayer.

  • Short Giles

    Two showed up for Tomato run and we decided to do the Giles loop. Normally this is going Reverse BoJangles and return BoJangle’s this time we just Returned Bojangles for a 3.5 mile run.

    Great conversation and Opus took us out.

  • Doors for days

    11 want-to-be muscle freaks made their way out into the Gloom of SOT

    3 went for a Run

    2 went to the track for IPC

    6 decided to take the easy route and tag along for a Doozy Q

    As reported by the bus crew here is what happened

    Mosey to the bus lot for COP

    DQ’s, Helicopters, Russian Soldiers, Imperial Walkers, Merkins, Susan Summers (These put the Pain in COP on the ruff asphalt), Ameriacan Hammers and scrunchy frogs

    Mosey back to the front of the school

    The real Door Dash

    Alternate between Merkins, American Hammers and Ball dippers. At each door stop and do the number of the exercise that your on. At door 20 because there is an A and B do 40 Merkins.

    Mosey back to the bus lot

    Four corners

    10 – American Hammers, 20 – ?, 30 – Jump Squats, 40 – Calf Raises

    Mosey back in front of school and circle up

    Man Killers

    Mosey to end of drop off lane line up on curb

    Bear Crawl across incline merkins, Crawl Bear back decline merkins

    Lung across toe touches, backwards lung back heal touches

    Mosey BTTF for some Mary

    Everyone holds scrunchy frog position while one PAX does ab exercise of his choice

    Repeat-o everyone holding plank while one PAX does merkin of choice

    Gumbo’s favorite workout exercise is when we get to 1 on the Mankillers so we finished with one Mankiller

    Numbers / Names Florence took us out

    NMS:

    It was nice to have Rosie and Gumbo out with us again. Nancy is single handedly carrying the reputation of the New Market crew Oh wait we forgot Rosetta is a New Market guy…. I guess we might have forgot about Rosetta, it must be that little car he drives.

  • Using Some New Muscles

    4 bootcamp/running hybrids braved the mean streets of Short Pump for another round of WTH. Despite my rookie status, YHC decided to creep up from Southside and grab the Q. Here is a brief summary for your viewing pleasure:

    Warm ups: Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Walking Hillbillies, Lunge Walks, Dead Man Hang.

    Exercise One: Two mile out and back run through the Whole Foods/ACAC shopping area. We stopped periodically and completed 20 merkins, 20 heels to heaven, 20 squats, 20 lunges. I believe we ended doing 5 sets. Finish at the track.

    Exercise Two: Track Drills

    100 meters of the following: High knees, Butt Kicks, Carioke x 2, Power Skips, Hurdle Drills, Striders x 2.

    Finished with a lap around the perimeter of the school to clock in at 3.16 miles (per my watch).

    Numbers/Names/Announcements

    Pigskin took us out.

    Final Thoughts: Thoroughly enjoyed leading at WTH for the first time. It’s definitely a workout you have to plan, to some degree, in order to get the mileage in. Although I tend to avoid Short Pump, have to say – they have some damn fine sidewalks. Makes for easy running. Great work by all the Pax and thanks for coming out in the rain.

  • Week 3 of IPC

    A fearless five took on the 3rd weekly installment of IronPax challenge. No COP, got right to it:

    Round 1: 50 Kracken Burpees, running length of field every 2 minutes. Run a lap after done.

    Round 2: 50 Bonnie Blair Burpees, run field every 2 min beep. 2 laps.

    Round 3: 50 Bonnie Blairs, then run 3 laps and done.

    NMS: Pigskin crush it this morning and set the pace. Rest of pax finished with time to spare. YHC hates the EMOM stuff since doesn’t let you get in a rhythm. One more week left. Then we can expect Handshake, Lighthouse, and Atilla back at HBR.

  • Back @ The Dog

    Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down.

    Mossy to the Theatre – warm ups

    Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips

    Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks

    Mossy to the flag for some Mary.

    Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller from Kentucky in the house – come back any time dude.

    Way to work guys – we have been doing a good amount of running so this ground and pound was humbling for sure.

    See y’all in the gloom

    Retreat this Saturday – Be there !

  • A distinct lack of oversharing

    A quieter than normal group of 10 appeared for my first Q of First Watch. After the opening statements, here’s what went down:

    COT – SSH, Don Quixote, Arm Circles, Russian Soldiers, LBCs.

    Next, a 15 foot mosey to the other side of the parking lot where we did bear crawls from one side to the other with merkins increasing from 1 to 5 and back to down again.

    Head across the street for some balls to the wall and wall sits. Then 3 rounds of dips with a quick run to touch a tree between sets.

    Mosey to the back of the school for a Dora of 100 merkins, 200 squats and 300 flutters. Then several rounds of running from jogging up to sprints with one round of burpees at the end. Finally, back to the flag for 5 minutes of Mary and a merkin ring of fire.

    Numberama, nameorama and the Q took us out.

    Announcements – still time to sign up for the corn hole tournament.

    NMS:

    Even though I was properly instructed, the Q utterly failed to overshare and my lack of oversharing likely led to a lack of oversharing from the rest of the group. We will do better next time.

    The absolute love for my 2001 Miata continues. In fact, Handshake insisted on getting his picture taken with it. The rest of gathered around as well. Handshook looks really excited! Now he knows: Miata Is Always The Answer.

  • Twenty two on the 22nd

    2 Davillians escaped the fartsack to hoist some iron on a cool, misty morning.

    COP– one lap around the bus loop, then SSH, DQ, helicopters, LBC, HRM, Russian soldiers

    The Thang

    1st set of 11’s-skull crushers, lunge to other curb, goblet squats

    2nd set of 11’s-sit up press, walk to other curb, bicep curls

    2 minutes of stretching

    numberama, namerama, YHC took us out

    NMS

    YHC almost didn’t escape the fartsack this morning, and ran about a minute late to the AO, finding a lone car there upon arrival. Since neither YHC nor Mr. Holland had taken the Q, it became a hot potato, thus the 2 11’s, equaling 22 on the 22nd. Mumblechatter was about sentinel events in our childhood, for YHC it was the Challenger explosion, for Mr. Holland, 9/11. We also delved into the value of bunk beds to bring siblings closer together–deep thoughts….

    We agreed that we never regret coming to F3, the only regret is the days we miss it.

    As usual, I have No Idea what I’m doing….