4 bootcamp/running hybrids braved the mean streets of Short Pump for another round of WTH. Despite my rookie status, YHC decided to creep up from Southside and grab the Q. Here is a brief summary for your viewing pleasure:
Warm ups: Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Walking Hillbillies, Lunge Walks, Dead Man Hang.
Exercise One: Two mile out and back run through the Whole Foods/ACAC shopping area. We stopped periodically and completed 20 merkins, 20 heels to heaven, 20 squats, 20 lunges. I believe we ended doing 5 sets. Finish at the track.
Exercise Two: Track Drills
100 meters of the following: High knees, Butt Kicks, Carioke x 2, Power Skips, Hurdle Drills, Striders x 2.
Finished with a lap around the perimeter of the school to clock in at 3.16 miles (per my watch).
Numbers/Names/Announcements
Pigskin took us out.
Final Thoughts: Thoroughly enjoyed leading at WTH for the first time. It’s definitely a workout you have to plan, to some degree, in order to get the mileage in. Although I tend to avoid Short Pump, have to say – they have some damn fine sidewalks. Makes for easy running. Great work by all the Pax and thanks for coming out in the rain.
Category: Richmond, VA
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Using Some New Muscles
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Week 3 of IPC
A fearless five took on the 3rd weekly installment of IronPax challenge. No COP, got right to it:
Round 1: 50 Kracken Burpees, running length of field every 2 minutes. Run a lap after done.
Round 2: 50 Bonnie Blair Burpees, run field every 2 min beep. 2 laps.
Round 3: 50 Bonnie Blairs, then run 3 laps and done.
NMS: Pigskin crush it this morning and set the pace. Rest of pax finished with time to spare. YHC hates the EMOM stuff since doesn’t let you get in a rhythm. One more week left. Then we can expect Handshake, Lighthouse, and Atilla back at HBR.
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Back @ The Dog
Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down.
Mossy to the Theatre – warm ups
Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips
Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks
Mossy to the flag for some Mary.
Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller from Kentucky in the house – come back any time dude.
Way to work guys – we have been doing a good amount of running so this ground and pound was humbling for sure.
See y’all in the gloom
Retreat this Saturday – Be there !
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A distinct lack of oversharing
A quieter than normal group of 10 appeared for my first Q of First Watch. After the opening statements, here’s what went down:
COT – SSH, Don Quixote, Arm Circles, Russian Soldiers, LBCs.
Next, a 15 foot mosey to the other side of the parking lot where we did bear crawls from one side to the other with merkins increasing from 1 to 5 and back to down again.
Head across the street for some balls to the wall and wall sits. Then 3 rounds of dips with a quick run to touch a tree between sets.
Mosey to the back of the school for a Dora of 100 merkins, 200 squats and 300 flutters. Then several rounds of running from jogging up to sprints with one round of burpees at the end. Finally, back to the flag for 5 minutes of Mary and a merkin ring of fire.
Numberama, nameorama and the Q took us out.
Announcements – still time to sign up for the corn hole tournament.
NMS:
Even though I was properly instructed, the Q utterly failed to overshare and my lack of oversharing likely led to a lack of oversharing from the rest of the group. We will do better next time.
The absolute love for my 2001 Miata continues. In fact, Handshake insisted on getting his picture taken with it. The rest of gathered around as well. Handshook looks really excited! Now he knows: Miata Is Always The Answer.
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Twenty two on the 22nd
2 Davillians escaped the fartsack to hoist some iron on a cool, misty morning.
COP– one lap around the bus loop, then SSH, DQ, helicopters, LBC, HRM, Russian soldiers
The Thang
1st set of 11’s-skull crushers, lunge to other curb, goblet squats
2nd set of 11’s-sit up press, walk to other curb, bicep curls
2 minutes of stretching
numberama, namerama, YHC took us out
NMS
YHC almost didn’t escape the fartsack this morning, and ran about a minute late to the AO, finding a lone car there upon arrival. Since neither YHC nor Mr. Holland had taken the Q, it became a hot potato, thus the 2 11’s, equaling 22 on the 22nd. Mumblechatter was about sentinel events in our childhood, for YHC it was the Challenger explosion, for Mr. Holland, 9/11. We also delved into the value of bunk beds to bring siblings closer together–deep thoughts….
We agreed that we never regret coming to F3, the only regret is the days we miss it.
As usual, I have No Idea what I’m doing….
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Feelin’ FRESH!
The cooler NoToll gloom brought together two Broga enthusiasts, 5 on-time HIM’s, the classically late arrival of our beloved Fresh Prince (Welcome back!), and two late-arrival vets from the deep south, who got misdirected by maps to a nearby parking lot. Here’s how 10 brothers found company in the pain:
The THANG:
WARMERAMA:
- Brief Welcome & Disclaimer
- Mosey to Basketball Court
- Cross courts via Hopping Hurpees (Hand-release Burpee after every 3 Broad Jumps)
- Return via Polar Bears
- Cross halfway with (?can’t recall, but probably sucked), then the other half with Lunges
- Mosey to pick up Fresh Prince
PEARLS ON A STRING CIRCUIT:
- Mosey around perimeter of the AO stopping periodically for reps IC:
- Dips x10 IC
- Derkins x10 IC
- Squat Walkers x10 IC
- The Opus x10 IC
- Body Builders x10 IC
- Crowd Pleasers (Merkin/Groiner) x10 IC
- DR.W’s x10 IC
- …and a number of others…and we all felt smoked just with that little ditty
THE DIME POUNDER COUNTDOWN:
- Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
- Sprint to the end, complete x100 SSH’s, Bernie back to start
- Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
- 80yd, x80 Monkey Humpers
- 70yd, x70 Mtn Climbers (2-ct)
- 60yd, x60 Freddie M’s (2-ct)
- 50yd, x50 …ugh, can’t recall
- 40yd, x40 WWII’s
- 30yd, x30 Ball Dippers (1-ct)
- 20yd, x20 Diamond Merkins
- 10yd, x10 Burpees
Mosey BTTF:
- En route complete x20 Polesmokers IC
COT:
- Counterama # 10
- Namerama
- Announcerama (see Comments)
- YHC took the PAX out in Prayer
NMS: Beautiful SOJ morning with a healthy PAX getting after it! Enjoyed a bit more running today than the usual beatdown, and graced the men with a robust dose of 8-count exercises. Awesome to have Fresh Prince back out after an IR hiatus, and WOW that man can move! Also a pleasure to welcome Vagabond & Kelly from the deep south – keep coming back fellas! If you missed your friendly neighborhood dose of the good Doctor’s sweatfest therapy, there’ll be a similar high intensity opportunity on Thursday at the Forge. You versus you! SYITG, YHC, DTH
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3 For Week 3
3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege
This how it went down
Week 3 IPC – “B” the EMOM
Set the timer for 2 minutes. Exercises to be done are:
- 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
- 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
- 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
The runners showed up today for this challenge. All three of us would agree we lost any good form after about 10 Krakens. The PAX push through it and everyone finished under 31 mins.
Good to have Fannie Mae back out with us
SPIT ON THAT!!
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Turn the Other Cheek
21 runners converged on the 21st day of September for a 21 gun salute to summer humidity and welcome cooler fall-like weather.
By the lake, by the baseball field and past the Robbins Center. Climb Boatwright and pick up Honaker to Patterson and take a left. Take a left on Westham Parkway and cruise through the neighborhood.
4s take a left on Lakewood and pick up the trail around the lake. 5s take a right on Lindsay and a left on Forest and then a left on Lakewood to pick up the trail around the lake. 6s cruise down to Westham Station and take the bat cave home.
Handshake took us out.
Announcements: Start collecting old, gently used shoes for delivery to those who need them. See Gypsy for details. Also, Corned Beef is looking for a cornhole partner for those interested for this weekend’s retreat.
Moleskin: Backblast title refers to Flatline’s method for letting runners know he is there as he passes. Let’s just say don’t shake his hand immediately following a run.
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Dressed to the Nines
Three Punisher regulars for the latest edition, Chum had the night off from the Q.
Mosey to the left side of Holton
COP (IC)
- Imaginary Jump Rope
- Don Quixotes
- Russian Soldiers
- Helicopters
- Jazzercises
- Suzanne Somers
- Alabama Prom Dates
- Hand Release Merkins
- Crabcakes
Mosey to the back soccer field
6 Cone Déjà vu (10 reps each time)–
- Merkins, Run Back
- Merkins, Jump Squats, Merkins, Run Back
- Merkins, Jump Squats, Carolina Dry Docks, Jump Squats, Merkins, Run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Burpees, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
Half-time Mary (IC)
- American Hammers
- Wilson’s Spaghetti Party (L/R)
Mosey to picnic pavilion
Triple Check
- Dips
- Elbow Plank
- Bear Crawl to Fence and Run Back
Table Trouble (IC)
- Step-ups R/L x 3
- Decline Merkins
- Incline Merkins
- Hand Release Merkins
Mosey to the triangle lawn
Mary – Freddie Mercurys, Rosalitas, Hello Dollys, LBCs, Oblique LBCs R/L, Reverse Crunches
Stretchorama
Numberama, Nameorama, COT
MOLESKIN
The fellas appreciated YHC’s coordinated workout gear. What can YHC say, gotta keep it fresh. Look good, feel good, feel good, perform good, as they say. Appreciate the opportunity to Q. If anyone reads Punisher backblasts, but has never been, YHC would highly encourage it. Punisher has a very unique, but welcoming feel. Tell Chum EF sent ya.
ANNOUNCEMENTS
Retreat – Saturday 9/25 (last chance to sign up for Cornhole)