Category: Richmond, VA

  • Solo Start but Duo Return

    Launched solo run at Early Bird Biscuit Co. via the regular route around the lake. Swiper generously ran with YHC on his return.

  • Solitary WDog

    Solitary WDog

    YHC was waiting for other PAX to join but quickly learned it would be a solo exercise. YHC started running around the park and headed to the Stone House at the Forest Hill park via the Nickel bridge.

  • 60 & Sunny

    Always 60 and sunny, maybe not.  But it was today!  Time to seize the day with an enthusiasm unbeknownst to the rest of mankind.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm circles – forward & backwards
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the bus loop for a one man Dora – 5 intervals with a run in between for each of the following:
      • Sit ‘n press – 100 total reps
      • Halos – 150 total reps
      • Lawnmower pulls – 200 total reps
    • COT with YHC taking us out

    Great to have Termite back for another posting this week!  Solid work from our newest member of the PAX.  Also, good to have more passport tour members at this KB AO.  Great start to the day.  PAX gave thanks for able bodies and great fellowship that came with this morning. 

    God is good all of the time!

    Attila

  • Tour De T’Wolf

    7 Soldiers hit the pavement of Tomahawk Middle this morning at the stroke of 530! Here is how it went down.

    COP – SSHs, DQs, Copperhead Squats, LBCs, Imperial Walkers

    Mosey to side hill

    Modified Jacobs Ladder

    Partner up, one does WWII, other runs up Hill 7 burpees, switch then 6, down to 1

    Repeato

    Mosey to back lot

    Light poles – 10, 20, 30 , 40, 50 LBCS

    Light poles alley – Lots of variance

    4 Corners – Mountain CLimbers, LBCs, Squats, and SSHs

    Back to the Flag

    Numberama, Namerama, YHC took us out

    Prayers for Bullseye’s Dad and Dracula’s Daughter.

    VQ ALERT – Vagabond at Satans Hill Tomorrow and McGruff on Monday at Satans Hill

    Way to Work Men!

    Duke

  • Free for All

    9 strong posted for Roller coaster and it was a dang free for all….

    Doublemint had to launch early but crushed some miles. Wedding Singer got an early jump on the hills as well – great to have you out there with us on a Wed night brother !

    Burn out TYA Anthrax launched at 5 – BT and Swirly a few minutes after followed by Saabski and Bone Thugs finished us up.

    Beautiful night for a run the pax did between 4-7 miles – great work guys see ya next time – BRR is around the corner – keep pushing !

  • Why did you quit!

    A party of 5 posted at SOT for a beat down and 3 rabbits came to run. The mumble chatter started out of the gate with one of the runners asking one of the PAX “Why did you quit running”. HAHA chuckles were felt by all. At the stroke of 5:30 off we went.

    The the front bus loop for COP. 20 Each SSH, LBC’s, 10 each DQ’s, cherry pickers, helicopters, IW’s, MErkins, Flutters,. Mosey to back down stadium stairs to the track.

    The Thang: Quintuple check. Runner, Monkey humpers, squats, LBC’s, hand release merkins. 1st run around track, 2nd and 3rd 200 yds, 4th and 5th up the stadium stairs and back. 5 rounds complete. Lunge up stairs and mosey BTF. 2 minutes of stretching. Not the most taxing work today but we got it done.

    Announcements: NA

    Prayer Requests: NA

    YHC took us out in prayer. Solid work today fellas.

  • 5 Card Stud(s)

    5 Studs showed up to WDog to see what was in the cards – here’s how it went down:

    The THANG:

    COP #1:

    • Mosey over to a parch of lit lawn
    • Circle up for a lengthy variety of Tryhard Wamrerama IC

    COP #2:

    • Mosey down to the bottom of the Amphitheater and stretch while Tryhard sets up the speaker and reveals the F3 Beatdown Deck
    • The PAX completed x5 sets of x5 cards each set, with a run to the top of the steps after each set

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Cooler temps and YHC departing for a week of vaca today meant a ground and pound routine was needed – and nothing does this better than the F3 Deck in the Amphitheater. The PAX approved of the variety and challenge the cards provided, and Gigabite did a phenomenal job putting in the work. In fact the young man paid tribute to the deck by spilling merlot, but respectfully completed AFTER our intimate little COT ball of man. YHC has really enjoyed the Summer Tour getting back out to all the AO’s. Appreciate ya’ll letting me take the lead today. SYITG, YHC, Tryhard

  • Glenbrooke Circle Walk-About

    Seven strong hit the streets around the AO of First Watch this early morning with a goal of stretching out the legs again, similar to Last Call’s Q last week. After Handshake steamrolled into the parking lot. This is what went down:

    Mosey over to the front church patio for:

    COP:

    Dead Man Hang, Touch the Sky, DQ’s, Russian Soldiers, Box Cutters, Scorpion Kicks, 5 Burpees OYO

    Fast mosey West on River Rd to the entrance of Glenbrooke Hills.

    Traveling 11’s up E. Glenbrooke: Merkins and Heels to Heaven with Bear Crawl from one side of road to the other in between exercises.

    Traveling Lindsey down W. Glenbrooke: Carolina Dry Docks and Squats.

    Stop at Summit and partner up for Catch Me if you Can. One partner Bernie Sanders up Summit while other partner performs 3 Burpees and then catch your partner. Switch up a few times until you reach the summit of Summit.

    Mosey back down and stop several times on the way back to the AO to perform several exercises including APD’s, Rosalita’s, Reverse Crunches, LBC’s and Flutter Kicks.

    Merkin Ring of Fire at the VSF with each pax picking a different style of merkin and perform 10 OYO while other pax planks.

    Numbers, Names, Announcements and YHC took us out!

    Announcements: HDHH/Hill Run at Honeydo’s house next Wednesday. Handshake wants to know if Honeydo will post again before that….

    NMS:

    Nice cooler temperatures this morning made for a nice little jaunt out to Glenbrooke Hills and back. YHC really enjoyed(hated) Last Call’s traveling Q last week, so why not do it again in a different direction. Opening things up and stretching the legs is greatly needed for YHC these days. The FW Pax has hit pretty much every neighborhood surrounding the AO except for this one, so YHC felt like it was time to check it out. It’s definitely headlamp season at FW now and is only going to get darker at 0500! Splinter was not able to get any foreplay from Handshake since he was late. Coffeeteria for Splinter, Lockjaw, EF Hutton and Upchuck(?) afterwards.

    Enjoy the day, men!

    Kubota

  • WTH Alley Katz

    Four gloom warriors rose for this solid 3.3 mile run with boot camp. This beatdown challenged the legs of those who came out after ultimate frisbee. It went something like this

    The thang:

    Mosey .5 miles to the cement pad on the outskirts of the Village where we did a warmarama.

    Warmarama

    25x SSH

    10x DON Q

    10 count Dead man Hang

    10x Merkin

    25x Freddie Mercury

    10x leg circles left and right leg

    25x LBCs

    Mosey to COP #1

    Alley sprints 50%-AYG starting at the first alley mosey to next alley repeat with different exercises increasing to an AYG by Whole Foods down to the lake.

    Start with 5 merkins sprint 50% 10 squats

    Mosey Corner

    10 merkins sprint 5 burpees ( no good Morning from our walker)

    Mosey corner

    10 merkins sprint 20 LBCs

    Mosey corner

    10 merkins sprint 20 plank jacks

    10 merkins sprint 25 mountain climbers

    10 merkins sprint 25 plank jacks

    10 merkins sprint 30 LBCs 

    10 merkins Bernie 25 flutter kicks

    Final round 10 merkins Lunge 30 dips in gazebo 

    Mosey around the lake to make a quick stop for the walkers that don’t say good morning.

    ( 5 burpees)

    Mosey to the flag.

    Flutter kicks 1 minute

    LBCs 45 seconds

    Time!

    Thanks for the Letting me host this morning! Good work pax.

  • Small Contingent

    4 showed up for a Tuesday morning workout and here is what went down:

    COP

    Long Mosey to the Basketball courts at rear of Chickahominy Middle School where we circled up for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 Helicopters, 15 Arm circles (10 small 5 big) Reverso, 20 4ct American Hammers, 10 4ct Freddie Mercuries, 10 Scorpions and 20 merkins.

    THANG

    We short mosey to the pull up bars and partner up P1 – starts a pull up routine where he performs 5 pull ups, 10 merkins and 15 squats while P2 runs suicides until P1 is complete with routine. Then P2 performs 5 Pull Ups, 10 Merkins and 15 squats while P1 runs suicides. We flip flop until each partner completes 10 Reps

    We then Mosey to the back of the School switch partners for touch a tree. P1 touches 6 trees then returns as the timer, P2 performs Flutter kicks then P2 touches 6 trees while P1 flutter kicks. We do this routine two more rotations; however, we perform LBC’s for the last 2 reps. We mosey back to parked cars.

    Numberama, Namerama, Spike took us out in prayer.

    Great workout this morning Gents, It was an honor to lead and Have a great week! Cheers…CB