Category: Richmond, VA

  • Slippery When Wet

    A variety of workouts were happening at a bustling Twin Team. Conditions were perfect as fall seems to be upon us. Once everything was sorted 3 runners ran, 5 IPC combatants murder bunnied and a duo of SOJ regulars boot camped. This is what was rumored to have occurred according to the Chesterfield County janitorial staff.

    Doozy started with the Q to discover darkness surrounding the High School. Short mosey down to the light near the track for warmarama that included DQ’s, Heli’s, Cherry Pickers, Russian Soldiers, LBC’s. Passing the Q over the YHC for…

    THE THANG:

    Staying on the track for lady of the night 4 corners of the track. 10 HR Merkins, 20 WWII’s, 30 Squats, 40 American Hammers (2 count). Short Mosey over to the home bleachers.

    Mini Dora with 100 derkins, 150 dips, 200 elevated merkins. Timer ran up the bleachers, 1/2 way across and slowly worked their way back down.

    Mosey to the back of Betty Weaver to check on the IPC fellas. Still grinding. Peoples Chair against the building while the timer bear crawled across the black top and Bernied back. Next round Peoples Chair, lunge and Bernie. Alternate until time was called.

    BTTF: Numbers, Names. Picked up 3 of the IPC crew for Announcements and Prayers. YHC took us out. Runners showed up as we vacated the AO pulling 7 miles towards the marathon training.

    NMS: Good showing from various options this morning. IPC certainly seemed difficult but reported no merlot spills. Always good to get some track work in with Doozy, and YHC is appreciative of the conversation since Doozy could easily lap the competition. Wanted to get some vertical work in but bleachers were a bit dark and wet this morning, causing some possible rethinking of future workouts. Always good to start to the weekend. SYITG.

  • Rolfe Run

    Curahee route:

    Four Pax members showed up to take on this run I like to call Rolfes run as we embarked on a series of elevation gains to reach 233 ft up and 172 feet down with an average pace of 8:28 a mile and 170 SPM. The rolling hills definitely add a challenge to this route.

    All Pax members opted out of the 4 mile loop for the longer distance 5.3. It was a good time!

    4 mile route will be right turn pump rd. Left ridgefield, right copperas ln, right Little league drive into the parking lot and the reverse back to the flag.

    5.3 mile route on the way back will turn left onto John Rolfe, Right Turn on Ridgefield green way cross onto Rolfield, RT Colonist, Left Rolfe way, RT John Rolfe, Rt Ridgefield, Rt Pump and back to the Curahee.

    Thanks for letting me host today pax.

    SYITG

    Roger Roger

  • Just Two guys out in the rain

    YHC rolled into an empty parking lot with the raining pouring. Thinking this maybe a solo run YHC got ready. Luckily Corned Beef came rolling in and we headed out

    simply route, headed out to Craney Island hill and back.

    Spit On That!!

  • If I Q and nobody is there, did it ever really happen

    1 Q and coming in hot half way through a one PAX COP Bulls Eye comes to save the day.

    Start COP all over again

    DQ’s, Helicopters, Imperial Walkers, Russian soldiers

    Mosey around for Light Pole alley Suicides

    At each pole alternate between 10 Merkins and 10 Squats

    Mosey to the bus lot

    Use the length of one parking spot for a round of 11’s

    Bear crawl to one side and do 10 Ball dippers per leg

    Crawl Bear back for 1 calf raise

    Increase on one / decrease on the other always equaling 11

    Mosey BTTF

    Numbers / Names YHC took us out

    NMS:

    In total transparency YHC sat in his car arguing with the little voice in his head that said “just head home nobody will care” until finally YHC just shut it down and got out of the car. Luckily Bulls eye came driving up when he did and YHC had someone to help keep him company.

  • Last week was fun, let’s do it again

    COP

    SSH

    Arm circles

    Helicopters

    Don Quixotes

    10 minute AMRAP 1

    1 Snatch each arm

    1 high pull

    1 curl each arm

    1 goblet squat

    Increase rep by one each round

    10 Minute AMRAP 2

           1 leg raise

           1heels to heaven

           1 demon crusher

           1 press

           1 sit and press

    Increase reps by one each round

    10 minute AMRAP

           1 Lawn Mower each arm

           1 European Lawn Mower each arm

           1 goblet squat

           1 Lunge each leg

    Increase reps by one each round

    10 Minute AMRAP

    1 Deadlift

    1 Good Morning

    1 Sumo Squat

    Numberama

    Namearama

    YHC took us out

    NMS

    This is what happens when no one takes the Q, you get a repeat of some of YHC’s favorites. Solid work was put in by all

  • Celebrating Bryan Adams………………….Forge Style

    6 Forge All-Stars ignored the weather report and showed up ready to put in some work. Don’t tell us its not worth tryin’ for – you would be wrong. Here is a brief summary for your viewing pleasure:

    Mosey to the elementary school for Warm Up:
    Russian Soldiers, Imperial Walkers, Helicopters, Cherry Pickers, Dead Man Hang, Don Quixotes.

    Mosey to the lower parking lot for Exercise One:

    We tried out some potentially off-the-Exicon moves – basically just making crap up.

    Rd 1: Lt. Dan Walks the Plank aka “Angry Lt. Dans”
    Lunge walk, squat, fall forward for 5 plank plank jacks. Move across the parking lot, then jog back.

    Rd. 2 Crab Rolls
    Crab Walk 5 steps, roll over for 5 Merkins, repeat. Jog back

    Rd. 3: WWII Crawl Bears
    Crawl Bear for 5 steps, fall back and do 5 WWII sit ups, then switch back. jog back

    Rd. 4: Jumping Herpees
    Hand release broad jump burpees across the parking lot. Jog back.

    Mosey to the Ampitheater for Exercise 2:

    Triple Check – runner box jumps up the stage, 10 dips, run back down.
    Other 2: Heels to Heaven, Incline Merkins

    Mosey to the side of Huguenot High for Exercise 3:

    Another Triple Check! Runner does Broke Back Railing to light, jogs back.
    Other 2: Hold Plank, LBC’s

    Mosey the flag for numbers/names/announcements

    YHC took us out.

    Final thoughts: A lot to unpack from this workout. Appreciate everyone’s enthusiasm in trying out some new combinations. I think Jumping Herpees are here to stay. For me, the Crab Rolls proved the most challenging. Might have to work on some of the names.

    Not exactly sure what happened, but somehow Garbage Plate getting confused between Incline Merkins and Decline Merkins devolved into various takes on the Bryan Adams classic (Everything I Do) I Do it For You. For example, “every Merkin I do, I do it for you………….” There were many combinations.

    Hot take: Bryan Adams is solid, but this single from the Robin Hood Soundtrack has to be one of the worst and douchiest songs ever recorded. Am I the only one?

  • Back to School

    Three walkers, nine boot campers, and a canine were undeterred by the rain this morning. Pax running the BRR stretched the legs with a walk before departing later today. The rest of us moseyed over to the main field for COP. On the way over, a runner in the neighborhood advised us that she would be our mom and that we should have reflective illumination. We let her know that we were not running (though ironically we were running at the time) and not leaving the compound. Its always good to have a mom looking out for you.

    COP – Helicopters, Deadman Hang, Don Quixote, Russian Soldiers, SSH, Scorpion Kicks (embrace getting wet early on).

    Line up on the Commonwealth side of the field for bro-code 11s. The exercises – WWIIs and American Hammers. To keep it interesting, we moved between the trees with an assortment of bear crawl, crawl bear, lunges, backwards lunges, and broad jump.

    Assemble at the back of the school. Perfect numbers for Triple Check. Wall Jump, Elbow Planks, Karaoke across the blacktop and back with 3 Burpees at the fence.

    Line up on the wall for a round of Chicken Peckers.

    Next up 4 Corners – Corner 1 – 15 Sling Squats; Corner 2 – 20 dips; Corner 3 – 20 leg lift ab crunches; Corner 4 – 20 Box Jumps

    Back over to the wall for Lindsays – Donkey Kicks and Heels to Heaven with a Bear Crawl in between.

    Back to the flag where YHC took us out.

    Moleskin

    Fire Elf – Way to commit in Week 1! Holy Roller, we hope to see you around on your trips to RVA.

  • Oyster’s Fiat

    A lucky 7 gathered in the gloom of Wdog for a midweek beatdown. Upon arriving at 5:28, Oyster informed YHC that that last person to show up was automatically the Q, since no one was on the sheet. Why Oyster could enforce this rule was not questioned, so YHC submitted to this fiat and off we went. Here’s what happened:

    COP : After a mosey to the far circle beyond the carillon, circle up for the COP. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Inverted Crabcakes // Pickle Pounders

    Dora + Coupon: Grab a coupon at the stage. Round 1: 100 Incline Merkins on the block. Round 2: 200 American Hammers with the block. Round 3: 300 Squats with the block. Other partner runs to fence and back, WITH the Coupon.

    After the Dora, COP with the coupon: Bench Press, Curls, Block Burpess.

    Triple Check: in the amphitheater. Round 1: P1- SSHs, P2- Mountain Climbers, P3 – run the rim. Round 2: P1- WW2s, P2- Steps up, P3- run the rim.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: Since First Watch is pirating all the regulars, great to have a new steady group of guys showing up for WDog. Well done Fire Elf for his first bootcamp- he didn’t puke! Prayers today for all the students and teachers starting back, and prayers for the guys getting ready for BRR.

  • Another Tuckahoe convergence?

    10 early risers found their way to First Watch to see if YHC would show up to Q after Week 1 of the IronPax yesterday. We did:

    COP: SSH, Imperial Walkers, Don Qs, Merkins, Reverse Crunches, Scorpion Kicks.

    Partner Up: 1 man HRMs while other runs to big tree & back. 3 times.

    2nd Round: WWIIs while other runs up & back. repeato x3.

    Mosey to RR main lot. 4 corners: 20 HRMS, 20 Jump Squats, 20 WWIIs, 20 Burpees. 2nd round: 20 CDDs, 20 Flutterkicks, 20 Squats, 20 burpees but audible on burpees.

    Wheelbarrow across lot & back then mosey to Coupon depository. grab a CBU.

    60 Block presses & 30 squats, run a lap. 10 SitnPress, 20 thrusters, & run a lap. 40 Swings & run a lap. Finish with some Alabama Softball players while hold at end. Deposit CBUs back then finish with 2 min of Yoga.

    NMS: Even with 2 FW founders EF Hutton and Upchuck tapering for BRR it was great to see 10 out at First watch. Ronnie answered the call parked on the visitors side of the lot when pulling in. Next time we’ll just all pick the Miata up and move it to the right side. Maybe we can make Ronnie a FW regular. YHC had some ideas if our BRR runners did attend to keep it arm heavy with a Lockjaw approved Tapering level but with no BRR’ers there it was more running. YHC did some minor oversharing about his 20th anniversary and then Splinter opened up about two-a-day season, just be sure to include some pre-game stretching…

  • Arm Pretzels? And what the hell is a Tooth Fairy?

    9 Mighty men of valor rose from the fart sack to great the perfect morning temperatures of 70 and sunny at SOT and according to the bus drivers this is what happened

    Boot campers to the left and runners to the right

    Mosey down hill to the track parking lot for COP

    DQ’s, Helicopters, Arm Pretzels, Cherry Pickers, Imperial Walkers, Russian soldiers, Merkins, LBC’s

    Mosey to track by the bleachers

    Triple Check Partner 1 does Dips, Partner 2 does Merkins and Partner 3 does Tooth Fairies up the steps runs across the back of bleachers and down to the PAX

    Lunge to left side stairs – Mosey to front side parking lot

    Four corners – 10 American Hammers (2 Count), 20 Flutter Kicks (2 Count), 30 Scrunchy Frogs, 40 Hello Dollies

    Mosey to far side of bus lot

    Man Killers

    Parking lot tracers run down, Karaoke, Bernie and Karaoke

    Mosey to front of school use the curbs bear crawl across 10 incline merkins, Crawl bear back 10 decline merkins, Crab walk across 10 dips Walk Crab back LBC’s

    BTTF

    Numbers / Names Marmaduke took us out

    NMS

    It is apparent that the New Market crew has not been to a Doozy Q in a while and probably never ventured up to the Forge for a DTH Q. Wilson and Duke had many questions about what Arm Pretzels where and when it came to Tooth Fairies close enough seemed to be the call of the day. A good time was had by all and the bakery has really ramped up their game in the cooler weather, YHC thought he might loose a couple passing by that area.