Category: Richmond, VA

  • Housekeeping

    SOT’s BB from 12/8 was never posted so YHC is logging it. We ran around and did exercises.

  • Warm & Wet

    Warm and wet, just the kind of morning Johnsonville dreams of.  Here is how it went down:

    • COP      
      • SSH until Pigskin’s mastery of foreign languages runs out
      • Hillbillies
      • Cherry pickers
      • Mosey to the track
      • Merkins and maybe some other stuff
    • Scrap the ground and pound – 12 laps of the track (1/4 mile at a time) with dealer’s choice exercise to follow, including HRM, arm circles, PLT, reverse crunches, WWII sit-ups, Hello Dollys, shoulder tap merkins, side lunges, and others YHC cannot remember
    • Mosey back to the parking lot where Johnsonville took us out

    Solid work from the PAX today.  Gridiron is more than just ground and pound.

    Announcements –continue to bring interview clothes and shoes for donation this month

    God is good all of the time!

    Attila

  • Are we sure its not Spring

    A Fab 5 to advance of the warm weather to get in a run this morning. The plan was run for an hour at your own pace. Distance ranged from 5.5 to 6.25 miles.

    It was great to finally met Clint and also to have Mr. Holland join us for a run

    We headed over to the Local Cup and met up with the two that went to Dogpile

    Plans were discuss about a half marathon in April

    SPIT ON THAT!!

  • Pass the riprap

    Today was a perfect morning for the GP Dogpile VQ and 21 studs gathered to kick the weekend off right. Corned Beef generously lent YHC his shovel flag and here’s how things went down:

    Quick Warmup: roll to the Carillon circle including some karaoke, high knees & butt kickers; SSH x 16, DQ x 10, CP x 10, Merkins X 10

    Four corners: Mosey to the Carillon field to start off with four corners of 10 x Merkins, 20 x Superman, 30 x MH, 40 x WWII. Run the long sides and bear crawl ends, forward / backward alternate. Exercises were cumulative. Build up to corner 4 and back down to corner 1.

    Rock race: split into two teams, lined up on their six, each team passes a riprap boulder and then moves to the front of the line, traverse the entire Carillon field. First team to the end wins. Team one won by a hair.

    Bowl games: Meandered to the bottom of the bowl behind the amphitheater for rock paper scissors. Partner up, winner holds plank, looser does 5x burpees, then each partner runs up their respective side of the hill and back to the bottom. Repeat 7x. Overall winner reward is 3 more burpees, looser reward is 5 more burpees.

    Triple Check: Head to the rusty cage for a quick triple check – pull ups, squats, and the timer runs halfway to the hydrant and back.

    Love Triangle: In place of love hill (too dark) we meandered to the infamous triangle. Partner up for alternating time of lunges, bear crawl, jumping burpees and crab walk. Timer completed a full around and back loop of the triangle before switching.

    Rock race reprise: Team two listened to Sippy Cup and upped their strategy, redeeming themselves and claiming a solid victory.

    Hamstring stretches, Numberama, Namerama, Announcements (including the ongoing shoe & suit collection, next Saturday road trip to workout at the correctional facility, Gomer Pyle Honduras support opportunity, Upchuck thanks for Breaking Bread support, watch the Army Navy game 3p today at Cary Street PBR) and YHC took us out.

    Moleskine: Solid work today gents & a pleasure to lead at Dogpile. We covered about 3 miles this morning. Thanks to Rosie for saving us all from 40x Merkins when YHC mistakenly called repeated exercises on the 4 corners. Helix is a rock paper scissors superstar; 5 burpees for me and royalties go to Faceplant for use of the patented F3 game. Good to see Shiplap back in action. Until next time, GP

  • It Must be 11 o’clock at The Creek

    Warmup – SSH’s, Hand Release Merkins, Arm Circles and LBC’s, Squats

    Workout – 4 Corners with increasing numbers (15 – 20 – 25). Calf Raises at the Flag Pole, WWII Sit Ups, Hand Release Markins and Heals to Heaven. 11’s with calf raises at the flap pole and ball dippers across the parking lot (bear crawl to and from). 11’s at same location – LBC’s and Decline Markins, 11’s Monkey Humpers and WWII sit ups.

    Numberama, Namarama and I took us out with a prayer.

  • Beeping Creek

    Corned Beef planted the flag and we took a couple laps around the parking lot to gather the 5th.

    Warmup: Arm Circles, Side Straddle Hops, LBC’s, and Hillbilly’s

    The Workout: Started with the Beep Test. I died in the 6th round. The other four gave up in the 7th. I hate it but it’s good for me, right? Next was 4 Corners of 40 – Calf Raises at the Flag Pole (nice raised surface for good extension), Squats, Hand Release Merkins and Heals to Heaven. We went around to the 4 corners of the parking lot once but did one more set of calf raises because I like them. Next was 11’s – Merkins and Monkey Humpers. Started with Merkins bear crawl across lot for the Monkey Humpers which were perfectly located across from the school camera. Run back and repeat for the 11. Mosey to the basketball court, partner up for 100 Dips on the bench, 200 squats on the bench (to make sure you get down low) and 300 heals to heaven. We made it most of the way before we ran out of time. Mosey back to the flag.

    Numberama, Namarama and a prayer by Corned Beef. It was a great morning and as always, a pleasure to hang out with these guys. No better way to start your day!

  • Swamp Monsters

    Bettie Weaver Elementary School was the launching point for another round of exercise and fun that we like to call Twin Team. 3 of SOJ’s finest answered the call on this chilly morning. Here is a brief summary for your viewing pleasure.

    Mosey to basketball court for Warm Up:
    Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Forward Straddle Hops, Hoppin’ Hillbillies, Lunges, High Knees, Butt Kicks.

    Mosey to the football stadium (AKA The Swamp)

    Exercise One:
    Bear Crawl up bleachers, plank walk to next staircase, Crab Walk Down. Worked our way across, then repeat on way back.

    Rd 2: Box jump up, 15 dips in between stairs, Squat on each stair down. Repeat on way back

    Exercise Two:
    Suicide drill on the length of the football field. On the way out – two burpees at each stop. 5 WWII sit ups every time you hit the back line.

    Mosey to the football training area for Exercise Three:

    Triple Check: Runner goes to the far light post, Hanging Leg Raises, Balls to the Wall.

    Mosey back to the Flag doing 25 pole smokers in route.

    1 minute of hill repeats to wrap things up.

    Numbers/Names/Announcements.

    YHC took us out.

    Final thoughts: Great work today by Tobit and Doozy! Those are some quick dudes. Enjoyed the conversation as well. This was my first time Qing three times in a week – hope to keep the momentum going. Hanging Leg Raises proved to be sneaky hard. It is also difficult to breathe when you transition from running to Balls to the Wall. Who knew?

    SYITG


  • The twins won’t arrive until later, I have plenty of time

    With plenty of time to spare before the arrival of two 2.0s, Ripcord came out to enjoy today’s run. YHC chose a route to hit some of the streets that we never cover: Stuart and Park.

    East on Grove, left on Nansemond, right on Stuart. 4s turn left on Davis, 5s on Meadow, and 6s go Linden with all three distances coming back on Park. Take a left on Rosneath and back to Grove to the AO.

    Ripcord took us out.

  • Mystery B and the Funky Bunch

    The Mystery Box welcomed the dirtiest of dozens back to the Forge. The music spawned memories of middle school glory days and co-ed fitness classes. YHC was merely there to assist. Here is a brief summary for your viewing pleasure:

    Mosey towards the elementary school – 5 WWII sit-ups at each lightpole.

    Brief Warm-up: Russian Soldiers, Arm Circles, Helicopters, Cherry Pickers, Hip Flexor Stretches.

    Mosey to the lower parking lot for the Mystery Box:

    One man draws an exercise out of the box, then totes the medicine ball up to Forest Hill Avenue and back. The rest of the PAX does that exercise for the duration.

    To the best of my memory we completed the following:

    Burpees, Hand Release Merkins, Incline Merkins, American Hammers, Groiners, Jumping Herpees, Crab Walk, Crawl Bear, Lunges, Jump Squats, Carolina Dry Docks, Sprints w/10 second rest, Lt. Dans, Mountain Climbers, Side Straddle Hops.

    Mosey back to the flag for numbers/names/announcements.

    YHC took us out

    Final thoughts: The Mystery Box was dishing out some serious punishment today. Appreciate all who posted on this chilly day! As you can imagine with our list of participants, there was some wild mumble chatter and hilarious hijinks involved. Really enjoyed facilitating and getting my 2.0 involved.


  • Tomato One

    YHC showed up to the Rutland Club house to an empty parking lot, knowing that some Davillians may run to meet up here, waited until 1 minute past go time…no others, time to run.

    With no pre-thought out route, started with a reverse Bojangles loop to get the juices flowing, run over the train bridge and turn into Giles and do the loop near their clubhouse. Return back over the Sliding Hill Road Bridge run past the Rutland clubhouse and turn around to a large barking dog (a little shocked sprint) and backup to the intersection u-turn to clubhouse and mini loop there to complete 4 miles for this morning.

    route below

    Nice Crisp air this morning and look forward to a great day as the run is done!

    Have a great day everyone…Cheers, CB!