Category: Richmond, VA

  • Six PAX

    A six PAX looking to build six packs that would rival Pigskin’s assembled at Circus Maximus today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
    • KB four corners (5, 10, 15, 20 reps at each corner)
      • KB lunges with sit ‘n press
      • KB lunges with curls
      • Waiters carry with squat thrusters
    • 3x check
      • Run
      • Overhead pulls
      • Swings
    • Waiters carry around the bus loop
    • Some Mary with flutter presses and KB hammers
    • COT with YHC taking us out

    Great work by the PAX today.  Congrats to Homer on moving up in KB weight. 

    Thanks to everyone who helped or donated during yesterday’s blood drive.  T-claps to Pigskin for organizing.

    God is good all of the time!

    Attila

  • Labrat gets an Italian lesson

    5 guys came out to do a modified run this morning.

    Here is what went down —

    4 miles total — every half mile we stopped and did exercises which included merkins, plank jacks, squats, jump squats, crunches and dry docks

    Clint taught Labrat the correct way to pronounce Italian cities he had been pronouncing wrong all his life.

    Fun times had by all!

  • We are the Q

    4 Dogpile veterans skipped the snooze button and showed up ready for cooler weather and a potato beat down.

    Warmarama: Swirly leads the pack:  Mosey to the circle.  Deadman Hang, DQ, SSH, Imperial Walkers,  Merkins, Planks (all of them).  

    The THANG:

    1. Swirly:   Mosey to the amphitheater.   Descending Dips to the bottom.    Now back to the top with Ascending Merkins.   Swirly passes the Q to Hitchhiker.
    2. Hitchhiker:  Mosey to the field for a modified Beast.  Round 1: 3 burpees, Rounds 2: 3 jump squats, Round 3: 3 merkins, Round 4: 3 WWII.  Hitchhiker passes the Q to Oyster.
    3. Oyster:  Mosey to the Penny Stage to grab a Coupon.  Partner up for a Dora.  50 curls, 100 shoulder presses, 150 bench presses.  Oyster keeps the Q (sorry Faceplant)
    4. Oyster:  Native American Run to the first light Pole.  1 burpee, mosey to the next pole, 2 burpees.  Keep adding burpees to the 5th light pole.  Let’s Mosey back to the flag for a ring of fire.

    BTTF Mosey back to the flag to finish off with a ring of fire in cadence.  Faceplant took us out.

    NMMS:  Sometimes a hot potato beat down is just what you need.  Not as dry as we hoped today, but we all agree that cold weather beats a humid summer any day. Hitchhiker asked everyone to keep him accountable if we notice him being “lazy”.  His words not mine. This is great reminder to keep each other accountable.   Let’s reach out to someone you haven’t seen in awhile.  Let’s get these guys back out, you need it, I need it, they need it…

    SYITG

    Oyster

  • Potato Famine

    Pulled into SOT to find 8 eager PAX with an empty Q sheet. A Hot Potato was called. According to the early arriving bus drivers here is what went down.

    Wedding singer took the reigns first. COP- Various exercises were performed with differing degrees of difficulty.

    Dora- 100 Merkins, 200 Squats, 300 flutter kicks. Runner to the sidewalk from opposite end sidewalk.

    Singer called on a pass to YHC. YHC having a momentary lapse of judgement offered to go last and write the back blast.

    Bullseye called for it next. Run to back of school down hill. Triple check with 4 men per side. Runner crawl bears halfway up hill then runs back, Wall sits and Drydocks for the others. Mosey to middle of track visitor side and partner up. First does 10 step ups per leg and second does ??.

    YHC took the next leg. Mosey to corner of track for 4 corners. 10 merkins, 20 WWII’s, 30 squats, 40 LBC’s. Mosey to lot for a quick 50% and 75% run. Then a 4 corner on a straight line up the hill BTTF with same 4 exercises. Some quick stretching to round us out. Time was called.

    Thanks to Wedding Singer and Bullseye for partnering on the potato. Good to see Boberry at a beat down to balance all that running.

    Hermie took us out in prayer.

  • Hear I Go Again On My Own

    Left the house at 5:18. Ran to Pocahontas, arrived at 5:28. No cars. Uh Oh. 5:30 came and went solo.

    “I don’t know where I’m goin’.”

    Ran to WB Village, hit the parking deck stairs to the top. Then did 10 Merkins, ran down the stairs, ran up the ramp back to the top, 10 Merkins, then repeated a few times.

    “But I sure know where I’ve been.”

    Ran to a different parking deck. Did the same thing. Threw in some side straddle hops and LBCs.

    “Hanging on the promises in songs of yesterday. And I’ve mad up my mind, I ain’t wasting no more time”

    Ran around the village some more and headed home. Just a couple minutes short. 4 miles total running plus the fun. Did not leave anyone behind and had some great conversation.

    Ended in prayer: “Oh Lord, I pray you give me strength to carry on. ‘Cause I know what it means to walk along the lonely street of dreams

    Here I go again on my own
    Goin’ down the only road I ever known
    Like a drifter I was born to run alone…”

  • So, Did you have a good time last night?

    A cool 6 arrived with copious amounts of time with a lone 7th coming in hot. Off to the small triangle park for COP.

    Helicopters, Don Quixote, Arm Circles, Hill Billies, Dead Man Hangs

    To the pointy tip of the park for triple check – Run the triangle, mountain climbers, and elbow planks.

    Mosey to the parking lot and pick up some coupons for the following:

    Lindsay 1 – Overhead press and squats with coupons

    A lunge walk to shake out the arms.

    Lindsay 2 – Dips and Curls incrementing to 15 curls

    Single set of 20 curls

    Lindsay 3 – Curls and dips to come back down the other side of the pyramid

    Partner up and form an abyss merkin platform with the blocks. One partner does 20 abyss merkins and the other slalom jumps the parking space. Switch and perform for 3 sets.

    Time for a start of the honeymoon suite for Splinter, but we only got through APDs and Monkey Hummers before the clock prematurely ran out.

    Handshake was on a roll so he took us out.

  • We don’t pay for the workout, we pay for the sweet 90s hip-hop Jams

    Seven cheapskates posted to the free workout. The Q didn’t have any fancy boxes for box jumps, cinder blocks instead of kettlebells, and no boombox blasting tunes from Yo MTV raps circa 1998. Instead we:

    COP on tennis courts. SSH, Russian Soldiers, Merkins, Helicopters, Scorpion Kicks. Mosey over to DK wall: 4 rounds of 25 Donkey Kicks, run the blacktop then 5 Burpees. Down to Coupon depository for blocks then Concession stand triple check of: 50 Block presses, Block swings, and step ups.

    While we were there partner up for Block the Plank: 1 pax elbow planks with block on the back while other does 30 Squats. 3 Rounds. Drop Coupons back then over to Jerkin Gym, 4 rounds of 8 Jerkins. Packing Peanut demanded we do Heartbreak Hill. We did 3 rounds of WWIIs at the top. Back to flag and 2 min of Mary.

    NMS: The pay2play group is back out after a few months off. They had a boom box blaring some sweet Jams while we were running around. YHC heard some Onyx, maybe some Digital Underground. Handshake said the music reminded him of make out parties in middle school. Block the Plank is always a hit with the Pax when called although no other Qs ever use it.

    Glad to see Packing Peanut out at HBR for 2nd week in a row. YHC is willing to bet he’ll be out in the gloom in a few weeks when it is below freezing while the pay2play group is done for the winter.

    Announcements: Blood Drive tomorrow. No aspirin until then.

  • Unsupervised

    COP

    SSH

    Arm Circles  – all over the place

    Helicopters

    The Murph

    Run a mile

    100 pull ups

    200 Merkins

    300 Squats

    Run a mile

    Numberama

    Namearama

    No Idea took us out

    NMS

    The three of us should not be left alone without adult supervision. Mumblechatter was strong this morning. It started with inappropriate comments about our favorite sports teams and devolved into a discussion on bat wings and having to take that long step on a hot humid day.

    Hard work was put in by all, but we needed to have a responsible adult present.

  • High and dry

    11 gathered in the cool fall morning and Oyster reminisced about my last Q: “You made us do WW2s on the concrete instead of the grass.” Little did he know, towards the top of my list of reasons to Q is ‘stay high and dry.’

    50 SSH to warm up. Mosey to the backlot. Don Quixotes, helicopters, imperial squat walkers, stretching, mirkins and some other stuff I forgot while trying to come up with a spontaneous plan.

    First on the docket: 11s including WW2s on the concrete plus Caroline dry docks.

    Next up, indigenous curb crawl around the island – everyone crawls and one by one each person ran around.

    Lunge to the far side of the lot. Run back across, karaoke back again. Mosey towards the flag with a small payment to the durkin + dip troll who lives under the bridge.

    Line up on the basketball court for some jumping herpes all the way across. That’s a hand-release mirkin into broad jump burpee (invented by Chaplain… for some reason).

    Then a nice 4 corners lady of the night with 10 mirkins, 20 jump squats, 30 heels to heaven and 40 mountain climbers. On that first heels to heaven YHC observed with incredulity just how far away those stars really are. DK asked ‘where’s the weed’ and at that very moment with everyone looking up and laughing a meteor streaked across the dawn sky. High… and dry. Unlike Shatner’s Depends when faced with the blackness of space beyond this lush oasis.

    A few minutes left for some mankillers, which YHC forgot how to do. Luckily Doozy was there to pick up the pieces with Gumbo keeping him honest.

    Mosey back to the flag with an 1 min 30 elbow plank to finish it off.

    A special prayer of gratitude for our purpose, whether we believe it or not, as hidden in the God-given infinite complexity of this world we call home – as Carl Sagan said: “For small creatures such as we the vastness is bearable only through love.’

    Fitness, fellowship and faith. Love it.

  • Almost anniversary/birthday/Swiper’s anniversary Q

    Hell, I don’t know, it’s close to all three so here we go.

    Opus AND Spike showed up to ruin my RomCom moment of sob singing Happy Birthday to Me while holding a cupcake with a candle in it (you know, right before the awkward guy gets in to the popular group or hooks up with a girl waaay out of his league…..think Pitch Perfect). Yes, it’s also my F3 anniversary some time around here….and during one of my anniversary Q’s was Swiper’s first posting. It’s all crammed in there together. May as well celebrate with a Tabata.

    We did pretty much the same workout we did two weeks ago. It’s my jam now, because it’s extremely hard for 20 minutes and the rest is warmup/cooldown work. Supposedly it burns fat for like 2 days or something….who knows. One of these days, I will get all the times right and maybe come up with some new exercises. The ones we have are good ones though, and cover pretty much all the groups….but I’ll look around for some variety.

    I hope everybody has a great day!

    Lab Rat apologizes…

    Also, Shakedown is older now as well.