Category: Richmond, VA

  • Soccer Arms Suck

    The magic eight-ball of KB warriors descended upon the Circus Maximus AO for an arm-heavy workout.  In an effort to say goodbye to soccer arms, here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One-man KB Dora – 5 sets of each exercise with a run in between; each PAX member responsible for the full set of reps
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • Mosey back to the parking lot for some KB hammers
    • COT with YHC taking us out

    Gypsy will be collecting shoes and men’s interview clothes in December.  Let’s donate!

    Great work from the PAX today.  Plenty of air horns being fired off.  Good to welcome White Snake to this AO.

    God is good all of the time!

    Attila

  • 2 for the win!

    2 Davilians, but not the Q, showed up to MANNdate on a sunny and 70 morning.

    COP: SSH, arm circles, hillbillies, LBC’s, DQ’s, cherry pickers.

    Mosey back to our KB’s, first exercise (by Trout), 1 person runs the loop, other does following exercises: KB swings, lawnmowers, halos. No Idea’s turn, Transition to AMRAP, demon crushers, copperhead squats. Finish up with 11’s, calf raises with KB, tricep extensions.

    Numberama, namerama, YHC took us out.

    NMS

    The Q sheet said Bulkhead had this morning, but at 5:32 there was no Bulkhead, so hot potato time. Mumblechatter around investments (we both have some), kids (we both have some), etc.

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

  • WTH Virgin Q

    A thin crowd today for my first unplanned Q at WaThoHuk. Despite the cool weather, Whitesnake was sweating that he was the only one, until I showed up at 5:28.  So, we ran the island twice in case someone showed up (no one did) and then went east on Three Chopt Road, around the Goose Poop Loop to the entrance for some Derkins and Dips. North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the ramps twice with some stops for merkins, and the stairwell once. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 3.8 miles.

     

    I have the Q next week and am hoping we have some additional attendees. Maybe Roger Roger will land his airplane, Gypsy will wander by or Pinto will put down his beans for a visit.

  • The Semi Pill

    Nine moseyed around the phallic shaped Cameron loop receiving bits of the green pill.

    Mosey to Church patio

    COP (IC)

    • Imaginary Jump Rope
    • Don Quixotes
    • Hillbillies
    • Jazzercises
    • Copperhead Squats
    • HRM (10 2ct)
    • Plankorama
    • Freddie Mercurys

    Mosey to Ridge and Cameron

    Compounding exercises at each intersection

    • Merkins (140 ct)
    • Imperial Squats (120 2ct)
    • WWIIs (100 ct)
    • Carolina DD (80 ct)
    • SSHs (60 ct)
    • American Hammers (40 2ct)
    • Burpees (20 ct)

    Mosey back to the parking lot and over to guardrails

    11s

    • Dips/ Reverse Crunches

    Incline Merkins (10 2ct)

    Decline Merkins (10 2ct)

    Mary

    • Alabama Prom Dates
    • LBCs

    Numberama, Nameorama, COT

    MOLESKIN

    YHC thought it would be exciting to take the green pill, but with UpChuck downrange the idea was to just play with it a little.  As the PAX did the last round of Burpees, Last Call noted that it felt similar to the GP.  Glad that was apparent.  Lucky for the PAX, time did not allow for a new type of suck YHC had planned.  Enjoyed the coffeteria Handshake.  By YHC’s count, 200 total Merkins not including Burpees.

    ANNOUNCEMENTS

    Prayers for Last Call’s boss’s family

  • Derkins at the Buffalo; Flutters at the Cattle

    Derkins at the Buffalo; Flutters at the Cattle

    One PAX answered the bell and took on the challenge of a 15th and Dodge beatdown. Temperatures, at least for the moment, were 70 and sunny. According to the two ladies walking their dog downtown, the following quite possibly occurred.

    COP – Jog two blocks to the federal building, conveniently offering fully mirrored windows, thus giving the COP the feeling of a bar class. A circle of one did the following:

    SSHs, DQs, IWs, DMH, WWIIs.

    Run up/west on Capitol to the top of the hill (about 6 long blocks). When the road ends, turn around. Mosey back down the hill, saying hello to the two ladies walking their dog at 4:45 a.m.

    Staying on Capitol, head east / downhill. Starting with the first bench, alternate 10 derkins and 10 four-count flutter kicks at each bench that is parallel to Capital. YHC estimates 20 benches. Some benches, inexplicably, are perpendicular to Capitol. Do 10 WWIIs. Figure there were 8 of those.

    If any of that sounds odd, consider that, roughly at 16th Street and continuing to 14th, there is a life-sized art display on westward expansion. Do 10 squats at each large animal (bison, horse, cattle). Don’t do any exercises at the geese suspended from a light pole. That would be stupid.

    Notwithstanding any of the above, in the event YHC becomes confused, the option is available to perform derkins at the buffalo or flutters at the cattle. It’s YHC against YHC, and YHC hasn’t had his coffee.

    After the benches, run about 1.5 miles up and down Capitol.

    Light stretching at 15th and Dodge to conclude.

    Number, name, YHC took himself out with a reminder to practice a smidge more patience and a bunch of kindness. Oh, and a thank you to those who have served as Marines (today) and in general as veterans (tomorrow).

    NMS:

    YHC is in Omaha for a few days, and it was nice to have one morning when the wind was only blowing 15 MPH with no rain. YHC thanks Kubota for the wake-up text, but notes that with DST and the time zone change, YHC has been up for hours.

  • Oyster Cinderblocks Beers

    4 dogpile regulars skipped the snooze button and jumped out of the bed knowing Oyster was on the Q.

    Warmarama: Mosey to the Circle.  10 Burpees, 20 SSH, 10 DQ, 20 Helicopters, 20 Copper Head Squats, 20 Jazzercise, 20 cherry pickers, 15 Merkins, 20 LBCs.

    The THANG:

    Mosey to the stage and grab a coupon.  

    Cinderblock Elevens:   1 Curl – Run with the Coupon to the Fence – 10 Squat Press, Repeat 2 Curls – 9 Squat Press…  Repeat to 10 Curls – 1 Squat Press.

    Mosey to the Amphitheater; bring that coupon.

    Ascending Rows (each arm) to the top.

    Descending Squats with Coupon.

    Mosey back to the stage to return the Coupon.  Mosey back to the flag.

    BTTF:  Mosey back to the flag.  Hitchhiker took us out.

    NMMS:  70 and Sunny at the AO this morning.  YHC has been thinking about a Coupon workout for awhile.   No murder bunnies this time but those ascending rows.  

    SYITG

    Oyster

  • A Game of Black Jack

    8 SOJ Brethren landed at SOT. 2 went running and 6 did Boot Camp.

    Runners : Don Draper, Tobit

    Bootcampers : Abignale, Marmaduke, Honeymoon, Hermie, Nancy Lopez, Florence

    Mosey down the hill to football parking lot

    Warmarama :

    20 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC

    THE THANG :

    Mosey to football field

    1st & 10 :

    100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

    Black Jack :

    Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

    Mosey to grass hill and sprint back up to the parking lot then back to Ole Glory

    1 minute of Flutters

    DONE :

    Numberama

    Name-arama

    COT :

    Prayers for POG’s daughter who just got 3 stitches.

    Vagabond and Gypsy are collecting new and gently used men’s shoes, as well as men’s clothing attire appropriate for interviews to donate. Bring them with you to AO’s and just drop them off with Vagabond or Gypsy.

    YHC took us out in prayer

    NMMS : Great to have Abignale join us. Appreciate all you brothers.

  • Happy Birthday Marines!

    November 10th will mark the 246th birthday of the United States Marine Corps. YHC decided to take the Q to make Daville a USMC themed beatdown. Lucky for us, we had 2 visitors from Hampton Roads to mix things up.

    • COP (mosey to basketball court)
      • SSH x 20
      • Imp Walkers x 10
      • Helicopters x 10
      • DQs x 10
      • Alternating lunges x 10
      • Merkins x 10
      • LBCs x 10
    • Mosey to hill across football field parking lot for some 11s
      • Squats at top of hill and American hammers at bottom
    • Mosey to Cool Spring Elementary bus loop for some modified Triple Check
      • Should’ve done quintuple check but we did find a way to get it done. Exercises were mountain climbers, Carolina dry docks, burpees and lap around bus loop
    • Mosey to pull-up bar by the track (won’t be a Marine Corps workout without pull ups)
      • Pull-up/Merkin pyramid (1 pull-up, 2 merkins, 2 pull-ups, 4 merkins etc.)
    • Native American run back to the flag with burpee optional. Some light stretching to close it out.
    • Numberama, namerama, YHC forgot to take the PAX out with a prayer.

  • Time For A Shirt

    Fifteen for YHC’s newest route, 15 turns, 2 roads, more or less.  Here’s the route: 

    All Runners:

    • UR Drive to Campus to Towana and reverso at Three Chopt
    • Continue Campus to Boatwright and reverso at Three Chopt

    4s:

    • Continue Boatwright to College
    • L on Westhampton Way
    • R on Crenshaw
    • L on UR Drive back to the Flag

    5s/6s

    • Take path from Campus to Wheeler
    • L on Wheeler
    • R on Ridgetop
    • 5s – Reverso at Devon
    • 6s – Reverso at Patterson
    • Pick up with 4s Route

    6s

    • Add Bostwick when reversing down Towana/Campus

    Numberama, Nameorama, COT

    MOLESKIN

    No parking form police out this morning, just the fashion police.  Bone Thugs was ridiculed for his choice of attire then missed the route instructions while changing.  He found his own guiding lights.  TYA supports women’s rights, but also might burn for it.  He can tell you all about it.  YHC also learned that TYA only wears a shirt after DST, like Searsucker after Labor Day or the other way around.  All routes were precise when mapped out, all who fell short can call the hotline, but YHC imagines coming up a little short is par for the course for many of us.

    ANNOUNCEMENTS

    Black Friday Loops – 7am Forest Hill Park

    Congrats to Swiper, Anthrax, and Seymour on their recent races

  • That Potato is HAWT

    Six noble warrior took possession of a hawt potato and ran with it this morning.  Here is how it went down:

    • Attila
      • Parking lot tracers
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Suzanne Somers
        • Merkins
        • LBC
      • Pair up for touch 5 trees, with the following exercises
        • Step-ups
        • Decline merkins
        • Heels to heaven
    • Handshake
      • Mosey to the bus drop off zone for a West Virginia – 20 reps of an exercise with a run to the other end of the bus loop (with distance diminishing 20% with each iteration)
        • HRM
        • WWII sit-ups on the incline
        • Chicken peckers
        • American hammers
        • Balls to the wall with Carolina dry docks
        • Wall sit – 1 minute
        • PLTs
        • Burpees
    • Bacon Bits
      • Mosey to the front of the school for a 3x check, with exercises changing each round
        • Dips, Carolina dry docks
        • LBC, Jump squats
        • Flutter kicks, Shoulder taps
      • Mosey to the parking lot for American hammers
    • COT with Handshake taking us out

    Bacon Bits is one day short of his one-year F3 anniversary, congrats on surviving a year that included a new baby!   Take not fartsackers.  Also, please note that his inclusion in the hawt potato does not count as his VQ. That is coming.

    Solid work from the PAX today as Handshake taught us the proper spelling and pronunciation of the word HAWT. 

    Please remember that December Gypsy will be collecting shoes and gently used interview clothes for donation. Start pulling those donations together.

    God is good all of the time!

    Attila