Tag: Expansion

  • Two To Tango

    Two freedom loving warriors made a choice without force or coercion to greet the dawn of a new day. The internal calling to improve oneself was so great no incentive, lottery or external prize was needed. According to the Amelia County Historical Society, it went a little something like this.

    Start at the courthouse and mosey around downtown to the public soccer field. This soccer field was to No Toll as road kill is to filet minon. COP

    SSH, IW, DQ, WWII, FB, Merkin X 20

    Country Mile: Follow the approximately 1/2 mile loop and complete one burpee at each light post.

    Lindsey/Lindsay/Linsee Lite: Start with 10 Merkins at the bottom of the hill, run to top of the hill to the school house and complete 30 Squats. Back to bottom for round two of 20/20, round three 30/10.

    Beast Of Me Is The Best Of Me: Mosey to previously mentioned soccer field. Exercises – SSH, squat, AH, crunch, merkin, burpee.

    Triple Czech: Start at the courthouse steps. 3 rounds of man running, the other man exercising. Exercises – dips, decline merkins, plank.

    COT: Numberama, namerama and Nails took us out.

    Moleskin: When a man finds himself with so many blessings, the next logical step is to share them. This was a scouting workout as we are making a concerted effort to share the incredible joy and meaning a bunch of sweaty middle aged guys can bring to one another. Details to come this week.

    And finally…

    Q: What do you it when a chameleon can’t change colors?

    A: A reptile dysfunction.

    Your pal,

    Hardywood

  • It Begins At The End

    One freedom loving warrior fought off the fartsack to christen the newest AO. According to the county historical offices, it went a little something like this.

    COP – Light run around courthouse square.

    Hells Half Mile Burpees – Following a 6/10 mile route around town, complete a burpee at each light post.

    Hells Half Mile Pain Roulette – Same route as above. At each light alternate between 10 merkins and 10 v-ups.

    Compounding Four Corners – Corner 1 10 Squats, Corner 2 10 Merkins, Corner 3 10 WWII, Corner 4 10 Burpees. Hit each corner on the way out and back. At each corner escalate or deescalate exercises as well.

    COT: Numberama, Namerama, YHC took us out.

    Moleskin: YHC has been talking about this for months. There’s always a reason to start something later, to plan a little better and what not. There’s also a place for action. When doing some headlocking I don’t want to say “I’m gonna start this soon”, I will be saying “join me, rain or shine”.

    The AO is freaking awesome and I can’t wait to explore this place a little more. The important thing was to start.

    Dig a little deeper and get it all out.

    Your pal,

    Hardywood

  • The mean streets of West Broad Village

    Mean Streets Review | Movie - Empire

    3 suburban warriors showed for the 5:15 WaThoHuk (Or as I prefer, WTH!) pre-run of 1.7 miles. West on Three Chopt, North on John Rolfe. East into West Broad Village (WBV), round the lake and reverse route back to the flag.

    We picked up another 4 passengers, for a total of 7 brave souls, and departed into the gloom.

    The Thang:

    Quick warm up waiting for Don Draper: SSH x10; Merkin x15; LBC x25

    Mr. Draper, as it turns out, drove all the way to Short Pump, but realized when exiting 288 he had FORGOTTEN HIS SHOES. ? Not gonna work for a run/PT AO, folks.

    Off we go. Run East on Three Chopt; North ramp into WBV; Stay right toward lake; gravel path on right to cross Three Chopt; South on Thamesford Way.

    At each street (dead end) on the West side of Thamesford Way, run to the end, circle back-to-last until pax is together. Then, perform exercise prescribed by the Q:

    Harcourt Ln: Merkin x10; Tottenham Ct: Burpee x10; Tottenham Pl: Squat x1 (celebration of the 2 mile mark); unnamed circle: WW2 x10; Ivy Home Terr: Squat x10

    Start the trip back North. Repeat run to end, back-to-last, exercise for each street (dead end) on the East side of Thamesford Way:

    Ivy Home Pl: Merkin x10; Thamesford Ct: WW2 x10; Harcourt Terr: your choice x10

    Cross Three Chopt; right to continue around lake; back-to-last until we all reach the gazebo on Geese Landing.

    Burpee x10; Trip & Stunt Roll x1 (although I was the only pax who completed this one)

    West on Geese Landing, take ramp on left to Three Chopt; back to flag; back-to-last

    Last few minutes – Mary: Merkin x15; Flutter x20; LBC x10

    5:30-6:15 mileage: 4.5 – 4.9 miles (depending on your speed and how much you doubled back to last)

    Total mileage, including pre-run: 5.3 – 5.7 miles (!)

    NMS:

    YHC hasn’t led a workout in a few months, other than Curahee runs.. So, in the spirit of Saw Walton (“Most everything I’ve done I’ve copied from someone else”) I borrowed from an earlier WaThoHuk beta workout by Gypsy..

    Enjoyed leading this one – as a slower runner (9-9.5 min mile) it’s a puzzle to figure out how to push the pax and get a good workout for the faster guys, without them leaving me in the dust.

    We did a lot of back-to-last running in a previous bootcamp workout group, and I love it. It’s a push for all – the fast guys can chase each other down – and when they come back to last, it’s a great incentive to chase / push for those of us a little slower.

    Announcements:

    Shoe drive was a great success – nice work Gypsy!! Maybe some others I had in my draft of this post, which was eaten by wordpress.

    Side note: Don Draper, if you’re scared of WTH, just say you’re scared.

    Take a moment, reach out to someone. Or, if you have something going on, reach out to a fellow brother!

    Greenbow out.

  • Wa-Tho-Huk

    A solid nine-PAX of modern day Jim Thorpes posted to the newest unofficial AO to follow DTH down the 3+ mile Bright Path. Despite all wearing matching shoes, here’s how the Great Spirit inspired us to greatness:

    The THANG:

    Mosey around the bus loop, then circle up for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans
    • Don Quixotes
    • Imperial Squat Walkers
    • Hairy Rockettes
    • Rosalita Whips

    Mosey back to the track for COP #2:

    • LAP #1: Partner up for x1 Burpee CMIYC, Bernie until tagged by partner
    • LAP #2: GrabAss (Q calls a name, that man sprints away, PAX give chase and GrabAss winner calls out x10 reps of something then calls next victim’s name)
    • LAP #3: CMIYC with x3 Broad Jumps then Bernie

    Long Mosey to Short Pump Park:

    • Triple Check at Circle Field for COP #3:
    • P1 – Swing Kicks
    • P2 – Bench Dips
    • P3 – Run Circle Field

    Long Mosey back to PMS for COP #4:

    • Light pole Suicides until out of time

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • If you like running the hard way, try stopping to get a beatdown on the regular. Gypsy’s got the right idea folks, and HEY, YHC’s IT band actually permitted a few miles without a crippling crawl ending. Notable moments from the morning: Confused PAX started the morning running in circles were then enlightened when Hardywood came in on two wheels – YHC knew Hardywood’s default donut run when he’s late and can’t find the PAX might have pushed him over the edge into Diabetic Ketoacidosis. Not on my watch bro! And as a sweet reward Hardywood then spent 43 minutes infusing his next-level WOKE mumble chatter and energy for our entertainment. Under discussion was the naming of this group after Swiper dropped an awesome idea on Slack last night. To quote: “I suggest we name the Wednesday run/bootcamp combo AO at Pocahontas Elementary school “Bright Path” to honor one of America’s greatest all-around athletes, Jim Thorpe. Like Pocahontas, Thorpe was a member of an Algonquin nation. She was a Powhatan and he was a Sauk. Among his other accomplishments, he won Olympic gold medals in the pentathlon and decathlon, was a two time football All-American under Pop Warner, played both professional football and baseball, and was the first president of the NFL. He even won the 1912 intercollegiate ballroom dancing championship. Far from the specialized athletes of today, his all-around excellence is a good match for the dual nature of this AO,  and his Algonquin ancestry is a distant tie to Pocahontas. Thorpe’s mother named him Wa-Tho-Huk, translated as “path lit by great flash of lightning” or, more simply, “Bright Path.” Well, the conversation continues but as of the writing of this backblast, the consensus is to keep Thorpe’s native name “Wa-Tho-Hook” as the AO name…endearing referred to by the RVA PAX as “WTH” or “Wha The Heck!” Anyway, YHC enjoyed it today fellas. Keep posting! Best, YHC, DTH
  • Pocahontas AO soft launch

    Pocahontas AO soft launch

    The OTB AO soft launch continued this week with a break from the Pocahontas Middle School track and core conditioning using blocks with a little adventure across the street.

    Today’s journey started with a 15 min prerun around the goose pond and back to the AO.
    Collect the gloves and time to head out.

    Left out of the parking lot onto Three Copt rd. SLight left onto the running path toward Geese landing (cutting out the section of Three Chopt that does not have a side walk). right onto the path to cut over to Thamesford Way.

    Hold at the entrance of the neighborhood to explain the work out today.

    PAX to run the length of Thamesford Way turning into each court along the way. Heading away from Three Chopt turning right into each court, the PAX to do 25 Merkins at the end, then continue to next court. Headed back toward Three Chopt turning right into each court the PAX is to perform 25 WW2s then continue to the beginning of the neighborhood.

    Cross back over Three Chopt and run around Goose Creek pond out to John Rolfe Pkwy. Left on John Rolfe, Left on Three Chopt. Left back into AO.

    NMS: The location is perfect for various running focused Bootcamps with various parks, parking lots, neighborhoods, and tracks to work in anything from a interval training to cadence work to sprints. The only stipulation of the AO is 3 miles minimum (excluding the prerun) Today we nailed down a little over 4 miles with 100 Merkins and 75 WW2s add in 1.25 miles for prerun and that equals a good way to start a Wednesday.

    Keep coming up with good names to call this AO. Comanche is just one option…. So if there are better ideas, post to the AO and lets talk it over.

    See you next week at Dr. Try Hard brings out his 3 miles of fun.

    v/r
    John (Gypsy) Boles

  • Another OTB run

    Nice run on a cool morning. Gypsy and I set out to explore more wed morning run options. Route below.

  • You are the answer

    2 Richmond pax met up on a cool morning for a nice Easy run. 4 miles total.

    NMS – seeking to recover a bit from IPC the pax decided an easy run was the way to go. Little vehicle traffic but we found the start of a large running training team and also a kettlebell workout. Somewhere out here is where we need another AO.

    Discussion on avoiding false gods and reminders to model personal responsibility; refrain from blaming others. Take action that impacts others positively.

    Get some.

  • Expansion recon – Pocahontas Run

    We are looking for a mid week run west of Gaskins so Gypsy and I did a little recon around the AO. 6 miles starting at Three Chopt / Church Run, then along West Broad village and Pocahontas, around the Wellesley Lake and return.

    It was a good run – we are thinking that the expansion location might need to be further west.

    Get some!

  • New West end run trials

    A few of us have been talking about a run Wednesdays in the West end. It would fit in nicely between Heartbreak and Circus Maximus or Mary on Thursday.

    Today YHC tried a 6mile run that starts at Pocahontas. Three Chopt, Church, Westek Dragana, DRP, Turtle Creek, Pump, JRP, Three Chopt.

  • Shaking off the Killer B’s

    Shaking off the Killer B’s

    A group of vacationing beach goers took to the sands of IOP (Charleston, SC) to work off the effects of the previous evening, and here is what transpired:

    • COP
      • 25 SSH
      • 20 IW
      • 20 Russian soldiers
      • 20 Russian Kickbacks
      • 20 FM
      • 10 2x merkins
      • 15 Pickle Pounders
      • 20 Helicopters
    • 10 minutes of burpees
    • Beast
      • 2x Flutter kicks
      • WWII sit-ups
      • Storm squats
      • Crab cakes
      • Monkey humpers
      • Merkins
    • Mosey to back to the football field for an abbreviated arch loader
      • Bear crawl
      • Crawl bears
      • Bunny hop
      • Crab walk
    • 25 PLTs
    • Mosey to the wooden benches for dollar bills
      • 25 dips
      • 25 one-legged step-ups
      • 25 dips
      • 25 one-legged step-ups
    • COT with YHC taking us out

    It was a morning to shake off the killer B’s – BBQ, bourbon and baked goods.  For many in the PAX, this was an initial introduction to F3, and YHC made sure to point out that no one is safe from the summer of burpees.  17-Year-Plan shook off the effects of shoulder surgery to put in a strong showing, and Ferret Esquire, an accomplished Iron Man triathlete, kept a strong pace.  Apparently this workout was not enough for him as he went running in the afternoon.  The PAX in Charlottesville needs to put the headlock on Panama and get him out there regularly.  Many of the early morning beach goers were perplexed with the activities of the PAX, and jumping in the pool or ocean post-workout was definitely a welcomed reward after the workout.  The PAX more than earned their post workout high calorie breakfast.

    Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun.

    God is good all the time!

    Attila