AS we gathered in the 67 degree morning and said this is so nice, we failed to remember the sweet that comes from running in the humidity! 5 miles later we were reminded of the bi-product of warm weather. 7 gathered for a run that covered many dark streets and turns that separated the pax eventually but all ended back up at the flag. Gomer and Transport continue to work on ailing body part and walked their own path but got out in the gloom to be part! Showing up is part of our mission and we appreciate them for being part of our group. Pinto closed in prayer.
Category: Richmond, VA
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Sniper in the trees
A lighter than average number of First Watchers gathered for a Lockjaw Q and this is what transpired
COP – Various exercises ending with a Burpee Ring of Fire starting (and ending) with Kubota.
Lockjaw flips the Q to Handshake and we were off. Mosey to the bottom of South Ridge
Army Training. The Pax starts at their stomach and they pop up “i’m up” run a few steps “they see me” and they drop to their stomachs “i’m down” then they roll left, complete 5 Merkins and then pop up “i’m up” run a few steps “they see me” and then drop to their stomachs “i’m down” then roll right, complete 5 WWII’s. Repeat for a 1/4 mile and stop at the intersection of Overlook.
Mosey to the top of Overlook for a Triple Check with P1 Running, P2 Squats, P3 LBC’s
Mosey back to S. Ridge and Overlook and Bernie up to the next road and complete 20 HRM’s. Mosey again to next road and complete 30 WWII’s. Mosey back up to the top of S Ridge and do one last exercise that YHC forgot.
Mosey to parking lot for 1 minutes of Mary.
Announcements – The Bridge workout in Cumberland on Saturday, see Slack. I think i’m missing something…
Prayer Requests – Kubota took a new role without James River Equipment. He’s moving to a full time Sales position at the Ashland Air Park location. Prayers (and congratulations) for this new venture for Kubota.
Moleskin – great time today. YHC appreciates the PAX being tolerant of a new (and random) workout. Thanks as well for the kindness on YHC’s birthday.
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Almost an AARP convention
4 OG’s and a young whippersnapper showed up to take on the kettlebell workout this morning.
Here is what happened:
COP — helicopters, don quixotes, arm circles, chinooks, sumo squats, SSH, am ham with cycle, ATM’s, KB overhead warmup, KB slingshot, kb windmill, lateral squat and pressout, Boat Canoes
Elevens — burpees and demon crushers4 corners —
15 presses
15 goblet squats
15 high pulls
15 kb chops
stretchie stretches
Numbers, Names, Announcements
2nd F next wednesday at PBR 5:30 PM
YHC was happy to lead this morning — first kettlebell Q in a while. Just a reminder to enjoy your time and cherish every moment. Hug your kids. Love the brotherhood we have. -
A Burpee Timer?
4 WDog Regulars showed up to a cool and beautiful morning to see what was in store today. The following may have happened…
Mosey to the Penny Stage to grab a coupon then bring to the Amphitheater.
COP
SSHs x20, Helicopters x10, DQs x10, Imperial Walkers x10, Plank Jacks x10, Merkins x10, LBCs x20
The Thang…. 100’s!
Partner Up (very easy with 4). Timer does 10 Burpees then next round 50 SSH’s. Repeato until the following exercises are complete:
100- Coupon Bench Press
100- Coupon Shoulder Press
100- Coupon Rows
100- Coupon Curls
100- Coupon Swings
100- Coupon Squats
100- Coupon Calf Raises
100- WWIIs
100- Plank Jacks
Return the Coupons back to Penny then Mosey back to the Amphitheater for 2 rounds of 25 Dips and 25 Flutter Kicks. Back to the Flag for 10 more Burpees OYO and some time with Mary.
Numberama, Namerama, YHC took us out.
Announcements
Vinny is Qing the Bridge Saturday. If you haven’t been, I recommend you make the trip. It will be an awesome workout, but more importantly a powerful experience with the PAX members that stay there.
NMS
YHC’s plan was to deliver a solid beatdown and keep everyone dry. With the mumble chatter during and after I believe that was accomplished. I think we were all in agreement that shoulder presses and calf raises were the toughest. All in all, around 70 Burpees and 300 SSH’s were done by each PAX member along with the 100’s. This is a workout I will bring out again. Thank you for letting me lead! Make it a great day!
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Don’t mind us. Just keep shooting.
2 Brogi Veterans and 1 Rookie were up before the rooster to limber up in the spring like air at No Toll. This is what was rumored to have occurred according to Lebron that shared the courts for a presunrise shootaround.
Hips and Hamstrings were the focus of the day. Pigeon is fast becoming a fan favorite. Good to have DTH join Chaplain and YHC for the Broga craze to limber up before Doozy laid down the hammer. Hopefully spring weather stays and Broga will continue on the mean courts of No Toll.
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Time to dust off the warm weather gloves
Nine FW regulars posted to unseasonably warm weather for a holiday week beatdown. Rain held off so conditions were perfect for Scorpion kicks.
COP: SSH, Russian Soldiers, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks.
Mosey over to PES for Triple check: HRMs, Reverse crunch, and run loop. Over to side wall for some Peoples chair fun. Then over to QMS basketball courts: 8 Squats at each hoop, lunge in between. Next round: 5 WWIIs and run between. 3rd round: 3 Burpees & bear crawl between.
Mosey down to past Jerkin Gym – 3 rounds of 40 benchkicks & 10 Derkins. Then 3 rounds of 8 Jerkins and back to flag. 3 min of Mary. YHC took us out.
NMS: Handshake requested a light on running Q from YHC. Not sure if that qualified this am. Felt strange to be in short sleeves and regular gloves in February. Good to have Pinto and Bacon Bits out. WWIIS on the basketball courts were not a fan favorite as the blacktop is quite rocky, not ice smooth like Hoedown. Nice morning with a solid PAX to push the Q.
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Don’t Mind the Gas, It’s Simply Water Vapor
Seventeen All-Americans emerged from their vehicles early to enjoy this morning’s pre-spring 59 degree treat. Shiplap even donned short sleeves today, you know it’s going to be a good day. Huddle up for directions which included heavy routes for all three charters:
The Route
- West around the lake and through the woods, being careful over the gravel path
- Left on College, Right on University
- Continue on University, crossing Westham and Ridge before turning left on Ralston
- Right on River, Right on E Glenbrooke Circle
- Left on W Glenbrooke Circle
- Everyone takes a right on Summit
- 4s traverse summit one time then return the way we came
- 5s traverse summit two times then take a right and complete the Glenbrooke Circle loop before returning via River
- 6s traverse summit three times, right on Glenbrooke, left on Hillaire, left on Shadow, right on Twin Lake, right on Twin Lake (again), then left on Glenbrook to complete the circle and return via River
Numbers, names, and YHC took us out.
Moleskin
A teaser was dropped on Slack yesterday that routes would be a little heavy, so be prepared. Routes were heavy, but maybe not to the degree disclosed. Either way, it was intended that we take a little longer today. YHC has gotten into a stale habit of running the same mileage on every run. Sometimes even adding half a mile makes me feel it that much more. Just trying to mix it up a little instead of 4s, 5s, and 6s every week.
EF Hutton made a point to call out how much his ass hurt after yesterday’s pounding at Hoedown. Gotta get those glutes activated on a regular basis.
Prayers today were not only for those around us but those living in extreme uncertainty in Eastern Europe. While it may seem half a world away, we should always try to do what we can to eliminate preventable casualties. That’s YHCs geopolitical statement of the day. God bless.
Splinter out.
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Pick any number just don’t pick a 1 again
A dirty dozen made their way out of the Gloom, some even made it to a Broga session before the beatdown.
Mosey out to parking lot and pay the Toll 10 dips, 10 Derkins
COP
DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, SSH – 2 Burpees OYO, Russian Soldiers (while we are still able to call them that) – 1 Burpee
Mosey to the far end of the parking lot for the random numbers game
The very first number drawn was a 1
- Lap around the school (at No Toll its the parameter of all the soccer fields)
- 10 2 count peter parker Merkins
- 30 LBC’s
- 40 Squats
- 50 Side Straddle Hops
- 60 single count shoulder taps
- Wild Card
- 8 2 count Ball Dippers
- 90 Raise the Roofs
- 10 Merkins IC
- Wild Card
- 12 Donkey Kicks
- 13 Schrunchy Frogs
- 14 2 count Hello Dollies
- 15 Plank Jacks IC
- 16 2 count Rosalitas
- 17 Mountain Climbers IC
- 18 2 count American Hammers
- 19 Smirf Jacks
- 20 Hoedowns IC
Every 5th draw also has a lap around the parking lot
Time was called with only one number left, number 20
BTTF
Numbers / Names Last Call took us out
NMS:
The Random numbers game is always a great beatdown but #1 is no joke and if a wild card has you draw it again, lace up your running shoes.
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Where’s Wilson?
Eleven dudes plus a Q that needed coffee showed up to Satan’s Hill this fine Monday morning. Q struggled with counting and will improve for the next one. Thanks to the PAX for keeping me in check.
DQ, SSH, Merkins, WWII, Helicopters, flutter kicks, & 2 burpees to get the troops in line
Line up – high knees, butt kicks, side shuffle, karaoke, Oline blocking drill
Find a line for fast feet drills- front to back jumps, side to side jumps, split the line – 50 each
Mosey up Satan’s Hill and over to the hidden logs. Lost Wilson on the way but he showed up eventually. 20 Log Press and 20 Log rows x3
Mosey to random cul de sac. 20 carolina dry docks, 20 dips x3
Mosey back to the Rock pile – partner up for bicep burn out . Partner 1 does 1 rep, pass to partner 2 for 1 rep. Up to 10 reps and back down to 1.
Mosey to flag. 50 Merkins and time.
Announcements – Charity run in New Market in 2 weeks. More details on event coming from Nancy.
Prayers for friend of Body Karate (and Charleston F3 member) whose wife passed away of Breast cancer
Duke took us out.
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Block Party at Trinity
Seventeen elite gentlemen gathered in the moon-lit parking lot for today’s iteration of Hoedown. Men gathered from afar, likely due to today’s pseudo-holiday. Hitchhiker attempted to steal the Q but no one listened. YHC called let’s mosey and the PAX followed down Forest to Trinity.
COP
- 20 SSH
- 10 Helicopters
- 10 Imperial Walkers
- 10 Don Quixotes
- 10 Merkins
- 10 Freddie Mercuries
The Thang
While thinking through Q options this weekend, YHC felt like a higher intensity, cardio workout was due. Therefore, a 1K 5K was called. Partner up for 1000 exercises while your partner runs the horseshoe, to Stuart Hall, and back. Exercises were 100 hand release merkins, 200 Lt Dans, 300 WWIIs, 400 SSH. Collect the six as some teams began to finish then mosey back to the VSF.
Digits and alphabetic assignments before YHC took us out.
Moleskin
Who knew Trinity UMC was such a mecca for early bird walkers? The PAX came across at least 3 individuals doing laps through the parking lot. Since we were 17, they had to modify. Apologies to the neighborhood for crashing the party.
Not much mumblechatter today due to the requirement to count. Most teams were close to finishing the 1k exercises so YHC will call mission accomplished on that one. With about 7 laps and the mosey to and fro, we should have been close on the 5k also. Great push everyone.
Kudos for Florence for calling out coffeeteria after the workout. Seems like there was a strong following converging on the local Starbucks. YHC would have joined you except Henrico decided that a day of recognition for our 46 presidents only deserved half a celebration, so off YHC went to shuttle the youngest to the bus.
Here is link to a brief reflection on the history of this day.
Announcements
- Arrive at Source of Truth by 5:50am Saturday to clown car to the Bridge. See Flatline for more details.
Spring mornings are on the horizon. Looking forward to more mornings like today.
Splinter