Three pax — one of them (Faceplant) in a green jacket! — gathered to start the week right at RVA’s least exclusive country club. The Thang: Warmup Tabata: SSH / Imperial Walkers Hot Lap #1 Tabata #2: KB Squats Hot Lap #2 Tabata #3: Alternating Lawnmowers Hot Lap #3 Tabata #4: KB Swings Hot Lap #4 Tabata #5: Wild Card Hot Lap #5 Tabata #6: 4 Minutes of Mary Hot Lap #6 Spreadsheets from the Gloom: + A lot of talk of babysitters and hourly rates ($20+!?!?) by Hitch and Faceplant. Glad to be out of that business, myself… +…
2 Gloompadres emerged for some strength training balls and bags in hand! YHC had anticipated a party of 3, so it went from triple check exercises to Dora with rounds instead of counting, I’m sure there’s a routine for that, it isn’t coming to me though. Warmarama right out of the driver seat! -Parked next to the octagon, Mosey to the neighborhood and back. The Wives Arm Circles, Chinooks, Invisible Sticks SSH’s Deadman Hang-Rock the baby Michael Phelps The Thang! 5 Rounds – P1 walks out to tree 25 yards with Overhead kettlebell, switch hands at tree. P2 Does 4…
Eight was enough this morning for a trip through Henrico and 80s music history. 7 started some SSH while waiting for Seymore to arrive and from there we went to the bus circle lawn for official warmups. We did some combination of Helicopters, Hillbillies, Dead man hang, Cherry Pickers, Merkins, LBCs and Heals to Heaven. From there we moseyed down the marshy hill to the street and headed to Nuckols farm. The pax were enthralled with half a story on the original farm and a fire until Gomer made it. After partnering up we did 3 rounds of 3 partner…
19 HIMS joined the Woodsman on a chilly spring morning for his 1 year beatdown. We started off with some side shuffles, karaoke, super mario jumps, bear crawls, and broad jumps. The pax then circled up for some SSH and then various stretches to complete the warm up. COP#1 – the “Dirty Thirty” (5 rounds of 30 reps of an exercise at each cone, with running) Exercise 1: 30 merkins Exercise 2: 30 squats Exercise 3: 30 LBCs Exercise 4: 30 Carolina dry docks Exercise 5: 15 lunges per leg Exercise 6: 5 burpees, and then run to the last…
11 energetic PAX chose to start their week of right at Hoedown. Before we started Pigskin was weary off a tax-day theme repeat from last year but YHC grabbed the Q to get his ass out of the fartsack. No tax theme just some basics: COP in staff lot: SSH, Don Qs, Ukrainian Soldiers, Merkins, Reverse Crunch, Scorpion Kicks. Mosey to the 3rd parking lot for 4 corners: 10 burpees, 20 HRMs, 30 Jump Squats, 40 LBCs. Head over to the RiteAid parking lot and partner up for a Dora: 100 HRMs, 200 Heels2Heaven, 300 SSH. Mosey back over to…
The bat signal was called out for runners interested in the next great F3RVA CSAUP event. These men answered the call. Plan was a 4 mile route with the faster runners coming back for the six at each intersection. We got a nice cruise in with some guys pushing the pace when they felt the urge! Great work. If you are thinking about doing the century 2.0 on May 2-3 reach out to me!
A hearty crew of 11 showed up on Friday the 11th for a crisp morning trundle around the near west end. For the record…The Carrillon is finally open (that was news to me) and we got to run up the stairs for the first time since pre-COVID. Better late than never, huh? Also, for the record…the 4 mile Carrillon run looks like this… Out on Grove to Arthur Ashe. Right on Arthur Ashe (south) and that takes you to Idlewood. Right on Idlewood. Right on McCoy. Take McCoy to Cary St. Left on Cary St. Cary goes to Malvern. Right…
After a weeklong cruise and a busy week at work YHC struggled to get out of the Fartsack this week. YHC signed up to Q for motivation. EF Hutton even joked that it was a Q by an FNG. Various exercises were completed to include 22’s on the Field, a failed Sextex Check, and never ending Pull Up rotations. Good times were had by all, great jokes. Announcements – The Bridge on April 26th with Corned Beef, May 10th with Hermes. Breaking Bread is covered for April. Prayer Requests – Vinny/Vinny’s family at the passing of his MIL. Prayers for…
With many of the Morning Wood regulars at Monument or other races – YHC had to hold down the fort. Ran primarily around the perimeter of the park while enjoying the bustling activity at the Latino Market setup. It was peaceful run – but who could have foreseen Purple Rain’s savage beatdown? SYITG
Instead of attending RVA’s own Monument Ave 10k today, we did a run-heavy beatdown. After Fudd’s dog, Roscoe, made a beeline for my shovel flag and proceeded to piss on it, we were ready to begin. Warm up: Run around the parking lot (high knees, butt kickers, karaoke). Circle up for COP: Disclaimer, SSHs, Arm Circles, Cherry Pickers, DQs, Mt Climbers, WWIIs, & Merkins. Recover. Enough of that: Let’s roll! Line up on the saturated Gridiron. 25 MH on the 25 yard line, run back to the start. Repeat and add 50 Shoulder Taps on the 50 yard line, run back. Repeat, add…