Category: Richmond, VA

  • largo e presto

    3 guys showed up to take on the gloom. Here is what happened —

    Slow and fast mosey — 10 lunges followed by a quick run, repeato until we did the whole loop of the school

    COP — every exercise was done slow, then fast
    arm circles
    Hillbillies
    Smurf Jacks
    Plank Jacks
    Imperial Walkers
    Squats
    Merkins
    WW2’s

    Doracide — one person runs the others do the following slow exercises
    50 tempo merkins
    75 slow ww2
    100 slow squats

    10 slow flutterkicks

    CMIYC — On person runs the inner loop, the others do polar bears until person 1 catches them. do this twice.
    Switch from polar bears to lunges. (2x)

    slow dips on the benches

    curb toe tap medley
    30 seconds on, 30 seconds rest
    40 seconds on, 20 seconds rest
    50 seconds on, 10 seconds rest
    full minute on

    Some light stretches

    Numbers, Names announcements

    YHC wants to remind everyone to slow down a little and do things right. Not just with exercising, but with life as well. Take a step back, relax, be slow to speak and quick to listen.

    Peace out
    Opus

  • The End of Byproduct, As We Know Him

    Welcome to Thursday!  Seven faithful warriors came equipped with kettlebells, ready to attack the morning.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Luck bus loop – 4 stops, 15 reps, add a new exercise at each stop and stay under weight at all times
      • 120 lawnmower pulls
      • 105 curls
      • 90 sit ‘n press
      • 75 sumo squats
      • 60 tricep presses
      • 45 high pulls
      • 30 2x KB hammers
      • 15 2x flutter kick presses
    • Run the bus loop
    • Ring of fire – 10 merkins each
    • COT with YHC taking us out

    This was the final Circus Maximus for Byproduct as a “single” man.  Let’s be honest, he has been tethered to his M for a while now.  Saturday will make an honest man out of him?!?!  The PAX prayed for him today, and we all wish him the best in this new chapter.  If you so choose, Byproduct says he will be at Gridiron on Saturday, just hours before he takes the plunge.  God bless, brother!  Excited for you and the M. 

    Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!

    God is good all of the time!

    Attila

  • Stanky Legs

    An SOJ squadron emerged from the mirky gloom to plant the flag of victory on a new day’s inception. Here’s why we’re all walking a little funny today…

    The THANG:

    COP #1:

    • Warmerama down to the Culdesac, stopping at each light to alternate x10 Ball Dippers with x10 Merkins
    • Circle up for variable DTH reps IC

    COP #2:

    • Bernie back up to the Handicap Rails, stopping for three high quality squats at each light
    • Over/Unders on the Hadicap Rail x20

    COP #2:

    • TEAM DORA at the Shoulder Gym
    • Teams of 3 or 4 rotate exercises
    • Two guys on the rails cranking out reps with legs held, the other 1-2 guys Bear Crawling across lot and lunging back to switch
    • x50 Jerkins
    • x100 Dips
    • x150 Abyss Merkins

    COP #3:

    • Long mosey around to the Amphitheater for a HUMPER LADDER
    • Starting at the Hydrant, sprint x35 Yards to the Steps, completing x5 Monkey Humpers on each Step, Box Jumping to the top, for a total of x35 MH’s
    • Return to Hydrant
    • REPEATO x6 Rounds, shaving off one top step each Round

    Mosey BTTF:

    • Circle up for variable Mary reps IC

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Don’t know about ya’ll but that Amphitheater COP got me doing the stanky leg trying to walk around today. Appreciate the quality time and mumble chatter. Love and thanks, DTH

  • Who has the Q!

    Who has the Q!

    5 Stallions, including 1 former Cornhole Champion said no to the fartsack this morning. A quick chat on who has the Q. Let’s do a hot potato? Maybe we will Maybe we won’t. Let’s Mosey to the front of the school and see what happens…

    COP

    – SSH
    – Merkins
    – Don Q
    – Helicopters
    – Merkins
    – Arm Circles
    – Hillbilly’s

    The Thang

    Mosey to the back of the school for Lamp Post Alley. Complete an exercise then run to the last lamp post and back, moving up 1 lamp post after each exercise. Merkins x10, SquatJumps x10, PlankJacks x10, Copperhead Squats x10, Flutterkicks x10, FreddyMercury x10, SSH x10, Burpees x5.

    Mosey to the front of the school. Triple Check, partner Check, Team A Team B. I don’t know what to do with this odd number. Run to the light post and back, Stepups, FlutterKicks, Dips. 3 rounds.

    Mosey to the Tennis Courts for 4 corners. Merkins x10, Jump Squats x10, Burpees x5, WWII x10. 3 rounds.

    Mosey back to the Flag for some Mary. Hello Dolly, Rosalitas, LBC, Freddy Mercury, American Hammers.

    Numbers, Names, YHC took us out.

    Moleskin

    YHC had planned on going to 45MOM this morning but hit the snooze one too many times to make the drive across the river. Thankfully, Timberwolf is just down the street. No Q was on the sheet but we figured a hot potato would do just fine. YHC forgot to pass the Potato….

    Today’s prayer is to ask everyone to pray over our kids. Everything is crazy we’re all navigating life the best way we know how, prayers help, we can’t do it alone. Thanks for being there.

    Oyster!

  • A Guy Walks Into a Bar…

    A lucky 11 descended upon Mary to see what the resident geriatric had in store. This is what transpired more or less:

    COP: various stretches, HR Merkins, Ball-lickers. Pavillion: Partner does flutter kicks/Dollies while other runs out and back. Mosey to asphalt and hold 6 inches while Q tells poorly received joke at the same time an FNG joins our group. Do 3 rounds of donkey kicks, bear crawls, merkins, then run out and Bernie-back. Start at increments of 10 and finish at 30. Two Stations: Derkins and Dips. Perform 10/15 at each until visiting each 3 times. Run to courts: Bear Crawls, Crawl Bears, Crab Walks, Polar Bears. Classic suicides covering all 4 courts. Finish with a few minutes of Mary.

    NMS:

    Nice to have an FNG join us in the midst of the workout. YHC’s timing of telling an offense joke at the same time our visitor arrived was impeccible. Unfortunately the name given (Radar) was already taken so the Q will rely on feedback in this BB and pick the final.

    Welcome Packing Peanut…named for his work on eco-friendly package-filler

    Announcements: Beer Mile (see Handshake or Faceplant…the two are the same to me). Blood Donation: Please see Pigskin. Bear Creek 10 Mile.

    Saab Abides

  • I’m Dying!!

    Apparently Doozy had one of those moments (like the commercial) where his computer was dying with no cord, hence the reason YHC is typing this beat down. At 530 the air was warm with a bit of dew on the surfaces when Doozy yelled “Mosey” and off we went. The runners departed for the coffee house at about the same time.

    COP- various warm-ups of varying difficulty were done at moderate levels of correctness by the PAX.

    The thang: Run to the bottom of the hill. Triple check with Runner to top of hill, Merkins, and that one where you are upside down on the wall.

    Mosey to back of parking lot: Lot crawls with bear/merkins then lunges squats add 2 each one.

    Mosey to front of school for another triple check. Runner to the flag pole with incline merkins, and dips. Mosey around the school the long ways stopping to perform 5 burpees at each corner. And there are about 10 corners. BTF and I almost passed out.

    Doozy took us out in prayer.

    Great Q Doozy. Way to push it PAX. Be awesome today!

  • Parking Deck Fun

    3 gloom warriors approached WTH with a can do attitude. One warrior did extra credit by running to the AO and then home. 

    The thang:

    Mosey to the cement pad for a little Trader Joe’s for Warm-a-rama:

    20X SSH

    10x Don Q

    Plank 1 minute

    Wilson’s 

    Fudd

    LBCs

    A quick jog to the Parking deck where we did 7s to the top in hopes of a morning sunrise, but the cloud covered sky prevented the view, but at WTH it’s always sunny and 70.

    7s included squats and merkins

    Run to the start for 25xWW2s

    7s back to the top which included Ball dippers and Burpees

    Run to the bottom of the parking deck for 50 flutters

    Mosey a couple alleys on our way to the gazebo for 50 dips. A couple of Bernie sanders legs were thrown in on the way.

    Complete the mosey back to the flag for dynamic stretching and 2 minute cool down.

    Thanks for letting me host today!

  • The Great Fall Oversharing Feast

    Eight scholars and gentlemen gathered in the dimly lit parking lot for today’s edition of First Watch. Little did we know that the first New Moon of Fall would bring such abundance of oversharing. After four questions that went something like, “Is that Ronnie? Where is the Miata?”, the top of the hour struck and off we went. Mosey to the brick patio for…

    COP

    • SSH x25
    • IW x15
    • Mountain Climbers x10
    • Merkins x20
    • LBCs x10
    • APDs x10 (while awkwardly staring at the steeple)
    • Copperhead Squats x10

    The Thang

    We traveled today, near and a little farther from near. Started on Gaymont with driveway roulette. 5 jump squats for every driveway on the right. 5 merkins for every driveway on the left. Continue up to University. 5 penalty burpees for all since Handshake skipped the contested driveway on the right.

    Scurry down University to the bottom of the bowl for 11s. It was during this scurry that the first OSOTW was anointed. 11 up the hill to Ralston and back down. HRMs + Lt Dans. Bernie Sanders back up to Ralston when complete.

    Second round, but this time mailbox roulette. 5/5 just like before. Stop at Kingston. Bernie to Longwood.

    Partner up for 100… make that 200 WWIIs, audible to 100. Partner runs to Rose Hill and back while the other WWIIs.

    Third round, lamp post roulette. 5/5 just like before, only lit lamp posts. Turning left on Rose Hill to Kingston. OSOTW #2 happened here. More stories about semesters abroad.

    Slow mosey back to the flag from there where we learned about 25 YO French teachers in a 900 headcount boys school. OSOTW #3.

    Numbers, names, YHC took us out.

    Moleskin

    So much pent up oversharing this week. Always good to meetup with this crew and see what trouble we can cause at 0500. Kubota may have to apologies to his neighbor for us waking up his dog, twice. He had to have woken up the whole house.

    Additional apologies to the kind gentleman who had to weave through us while bernieing up University. YHC can’t believe no one tried the flying headlock.

    See everyone next week.

    Splinter out.

  • Just a Few Cracks and Pops

    What started with 2 ended with a trio of flexible veteran Brogiis that took to No Toll early this morning With questionable conditions in the forecast, sunny and 70 is what occurred. Some snapping tree limbs in the distance caused some concerns that flexibility was an issue but turned out all good. Good to see Chaplain regularly attend these sessions and Doozy popping in for a quick stretch. SYITG

  • HIIT me Baby 1 More Time

    7 gathered at Atlee this morning for “easy day”. I threatened to Q by clipboard due to recent ankle thing, but was luckily able to participate with no issues. As happens most times when I read something in an article, I think the best way to try it out is in front of a bunch of friends with no prior practice. Today was no exception after reading a little about High Intensity Interval Training programs.

    We did a little warm up and stretching then headed over to the pullup bars. We did a few rounds of pullups then got to the HIIT. Four stations, 40 seconds on, 20 seconds off and rotatate stations. After completion of a circuit, 1 minute break then do it again….4 times, for a grand total of 20 minutes. Stations were: bar work, step up/happy feet, boat/canoe, and plank/chatarunga. I think it sucked enough to be effective, we shall see what the next two days feel like.

    I took us out in a confused mess after offering it up to anybody else….no takers so it’s your own fault!

    Glad to be back at DaVille…

    Lab Rat apologizes….