Category: Richmond, VA

  • Which is the longer route?

    8 Men took to the lots of Timberwolf this morning, debating followed.

    COP – SSHs, DQs, Helicopters, Copperhead Squats, Merkins, LBCs, Jazzercise

    Mosey to Picnic Tables

    2 groups of 4

    Runner around the School, 3 stations rotating – WWIIs, Dips, Incline

    Round 2

    Runner around the school , Box Cutters, Step Ups, Squats

    Lunge to Parking Lot

    Dora

    50 Merkins, 100 Squats, 200 LBCs – Runner does lot and 50 Toe Touches

    Back to the flag, Burpee Shuffle to end time

    Numberama, Namerama, YHC took us out.

    Prayers for Florence’s FIL, Rock n Roll 7am Sat Hardywood Q and Coffee After

    NMS:

    SOJ has been having a debate (mainly YHC) on which school is bigger to run around. Last week we ran around SOT so we did it twice this morning at Timberwolf. Im casting my vote for TW but ill let everyone else post their opinion. Strong work today gents, way to push through the winter cold!

    Duke

  • Looking for Dry Spots

    Seven strong and 4 runners posted for a mid week beatdown. It was tough get up for YHC and he came in hot with a Trio from NM in tow. According to the bus driver here is what went down.

    COP- 20 each SSH, LBC; 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s, Flutter kicks.

    The thang: In front bus loop do a 4 corners with a 5th group bumping the groups around the square. Do exercise until you get bumped. Exercises Drydocks, Hand release merkins, Squats, Monkey Humpers. Completed 4 laps.

    Mosey to track: Repeat the same 4 corners with different exercises but YHC screwed it up with only 4 groups. Anyway we did one lap. Then ran another lap.

    Repeato in the bottom lot with another 2 laps completed by all.

    Announcements: New AO Rock-n-Roll Saturday 7am

    Prayers: To Florences FIL undergoing surgery.

    YHC took us out in prayer.

    Make today Awesome!

  • Back in the Saddle

    Back to F3, back to school, back to normal?!?   Great to meet the gloom this morning with 6 other noble warriors.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB Beast at the bus drop off lane
      • Lawnmower pulls presses with behind the back carry
      • High pulls with right arm waiters carry
      • Curls with left arm waiters carry
      • Swings with death crawls
      • Sumo squats with around the worlds
      • Tricep presses with lunges
    • COP with YHC taking us out

    A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.  Prayers up for those still in quarantine with the Omicron.  This variant spares no one, but grateful everyone is doing fine. 

    God is good all of the time!

  • Key man policy

    Definition: When it’s pouring down rain and 35 degrees the person with the key to the pool has to show up to workout. Thank goodness we weren’t relying on Wilson…

    4 of us were debating on calling it quits or swimming laps up and down the river that was rolling down Satan’s Hill when out of nowhere Nancy Lopez shows up with a key. Grabbed some coupons and did a ground and pound out of the rain.

    Shoutout to everybody who showed up. Way to start the year with no excuses!

  • Solo Tabata at Manndate

    YHC showed up to an empty parking lot at Manndate and here is what went down:

    COP

    Brief warm up of 25 SSH, 10 DQ’s

    THANG

    So broke out the trusty Tabata app (now with music) and proceeded to set up a Kettle bell routine with the following:

    10 total 4 minute Cycles of 8 sets of 20 seconds exercise with 10 second rest and the following list were the exercises:

    Right arm Curl – started with 10 curls this was brutal on the last 3 sets where only 8, 7 and 6 reps were possible.

    Left arm Curl – same as above

    Kettle bell squats – able to perform 13 proper squats every 20 seconds

    Kettle bell cleans – Started with right side 5 reps in 1st 10 seconds and swtiched to left hand for 5 reps for remaining 10 seconds, repeato for remaining 7 sets.

    Skull crushers – 13-15 reps each set

    Alternating lunge – 7-8 reps each leg per set

    Kettle Bell Pushup – 5 reps right side then switch to left 5 reps – hold plank for remaining time…Brutal

    Sit up press – 10-13 reps each 20 seconds

    Around the world – 5 right hand then 5 left hand in 2 seconds

    Kettle Bell swings – 15 reps each set

    Moleskin

    YHC was lonely this morning, but the workout was worth the trip! See you in the gloom soon…have a great day gents…CB!

  • Track Action

    6 strong posted to WDOG this morning and here is how it went down.

    Mossy down the street to the top of the park for some warm up exercises.

    Mossy across the street to the track. As a group we will run to each obstacle and do an exercise that will be called out once we arrive. All the way around the track back to the beginning.

    Mossy back over to the park to the circle .

    Curb Crawls – 1-5

    Mossy to the Flag.

    Beautiful morning fellas thanks for allowing me to lead. Fun to be back over at the track we have not done that in awhile. Great job way to work – see y’all in the gloom.

  • West Broad Rocks

    Three warriors met at a warm parking garage to enjoy a musical workout. Did you expect anything less from my first Q (2nd if you include the one time I was the only one to show up)? Here’s what we did:

    Warmup: Ran up a few levels doing butt kickers and high knees. Then stopped for some Don Quixotes and Russian Soldiers. Then the music played:

    Playlist:

    Chumbaburpees: Listened to their one hit “Tubthumping” doing SSH’s except the Chorus with a burpee for every “knocked down” (about 20). Took the stairs down and ran to the Aloft deck entrance.

    Paula Abduls: inspired from her smash hit “Opposites Attract”, we ran two sections of the deck, did ten LBCs, then ran back one section, did ten LBCs, ran up two sections, etc. About 50 LBCs total. Took advantage of the little running space we had. Took the stairs down, ran back up a level.

    (Don’t) Let the Bodies Hit the Floor from the band Drowning Pool. Plank for the verses, Merkins in cadence with the song counting “one, two, three, four” and mountain climbers during the Chorus. (about 20 Merkins). Ran up a level, stairs down, ran up a level

    Inspired from the Jan 1 Convergence, “Bring Sally Up”, Squats and stay down unless the song tells you “up”.

    Ran up, found some Wall space for the People’s Chair. Held for “Another Brick in the Wall, Pt 3” (about a minute). Took the stairs down, ran back to the Aloft entrance.

    “Danger Zone” by Kenny Loggins. SSH except when you hear “Danger Zone” and do squats instead.

    Got a little over 2 miles of running in this morning, some good tunes and exercise.

    Some stretching, COT and Pigskin took us out.

    Thanks Roger Roger and Pigskin for the support this morning. It was my honor to lead today and start to pay you back for all the times you have led me.

  • Leeroy Jenkins with a Side of Varsity Blues

    Eight of eastern western Henrico’s finest dads gathered in the almost dry parking lot for the first 2022 iteration of First Watch. After some discussion about where Andy Jenks is and the various waldo sightings of him around town, we did a few laps in the parking lot before settling in the northeast corner for…

    COP

    • 20x SSH
    • Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns
    • 20x IW
    • Stoplight burpees
    • Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns
    • 20x Merkins
    • 20x LBCs

    The Thang

    Super duper 21s were called today to try to stay off the “slick” roads and go with a ground and pound. Increasing number of 3 exercises until we reached 21. Exercises were merkins, squats, WWIIs.

    • Reps 1-5
    • Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns
    • Stoplight burpees
    • Reps 6-10
    • 21x Monkey Humpers
    • Reps 11-13
    • Stoplight burpees
    • 21x Mountain Climbers
    • Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns
    • Reps 14-17
    • Stoplight burpees
    • 21x Scorpion Kicks
    • Stoplight burpees
    • Reps 18-19
    • 21x Box cutters
    • Rep 20
    • Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns
    • Rep 21
    • Mary including Freddie Mercuries and American Hammers
    • One final Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns

    Numbers, names, YHC took us out.

    Moleskin

    Plan for the day was a ground and pound so no one would slip and turn an ankle. The plan generally worked except for 1 turned ankle. Heal fast Pucker!

    There were two rules today. First, we had to do burpees any time the east/west River Road stoplight was anything other than green. The second, which was an improv, was we had to run to the end of the parking lot and do 5 burpees anytime someone yelled Leeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns. Each PAX had one callout max and almost everyone participated. This was triggered due to the Andy Jenks mumblechatter pre-launch. Much to YHCs surprise NO ONE picked up the Leeroy Jenkins reference, so it is posted here for everyone’s enjoyment.

    Thanks to Honeydo, I may casually watch Varsity Blues one night and see what happens.

    See everyone in the gloom.

    Splinter

  • Average Age is Respect

    4 studs with a combined 200 years were not afraid of the icy conditions.  Two routes were offered, here was the unanimous pick: 

    All Runners – Campus Loops (Total 2.4 miles):

    • UR Drive to Westhampton Way, continue on Crenshaw back to VSF (1.6)
    • Continue past lake merging right up Richmond Way to UR Drive and back to VSF (.8)

    4s:

    • Repeato Loop 1

    5s

    • Repeato Loop 1 and 2

    6s

    • Repeato Loop 1, 2, plus Runner’s choice 1 or 2

    Numberama, Nameorama, COT

    MOLESKIN

    Conditions were less than perfect, but better than expected.  Shoutout to the UR maintenance department.  The way Saab zipped around campus you’d think there was no ice.  While the rest of the PAX waited Saab to finish, the discussion focused on the luxury of heated seats and the even better air-conditioned seats.  Which apparently is like rubbing menthol on your ball$.  No falls or injuries to report.

    ANNOUNCEMENTS

    Happy New Year

  • Finding your safe space at school

    Three PAX came out to Heartbreak Ridge to see who would be the fist to bite it on the ice. Instead we stayed safe and had some fun:

    COP in loading dock area, perfect for only 3: Don Qs, Imperial Walkers, Russian Soldiers, Merkins, Flutterkicks. Mosey over to bus loading covered area.

    3 rounds of Donkey kicks & Merkins. Run length of school then more exercises on other side. Mix of Mtn Climbers, boxing roaches, B2W, Peoples chair, & other fan favorites. Finished with a bear crawl length with stop for merkins every pole. Back to COP with a safe mosey for some Derkins and Step ups. Then back to the flag.

    Announcements: It’s cold and time for a nap.

    NMS: HBR is not only a great AO 52 weeks of the year but it is a solid option in bad weather. Bus loading area is covered and plenty long. YHC guessed that we did more mileage than Spider Run this morning. Aye!

    Glad to have Pigskin and Handshake make it out. Roads were decent but parking lot of QMS was 100% ice. Handshake was hoping for some sledding on the namesake hill but getting over there would have been difficult.