Tag: Off The Books

  • A Little Extra Weight

    On a rainsoaked Goyne Park, 3 HIMs made it out for a little extra credit Pull up and Dip session. Lots of good work done with a few different exercises.

    PAX would do several sets of pull up pyramids, hanging leg raises, chin ups, hollow rocks, full body dips, jerkins, and pull up negatives.

    Good push by these guys, especially for getting thos work in the pouring rain. Just added a couple LBs for those tough reps.

    Boberry and I were pretty smoked after doing an Iron PAX workout right before. Mudslide’s Broga was sounding pretty good at this point, to help us get ready for Pool Boy’s VQ beatdown!

  • The Soggy Mile

    Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP:

    • 1 lap around track
    • 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat)
    • 1 lap around track
    • 5 hand release spider man merkins (3 merkins = 1 rep)
    • rinse and repeat (emphasis on the rinse)

    TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout was terrible but fun. There’s nothing like a beat down in the pouring down rain.

  • Odd Encounters

    According to the interesting couple at the takeout with a frozen margarita bowl converted to a water tight stash for cigarette transport, the following may have happened.

    After catching up with Pucker en route to the put-in, we launched and made our way up the river. It seems the cooler temperatures by the dam hydraulics attract all types of wildlife trying to cool off.

    Slow paddle mosey down river with a coolish breeze added to a spectacular time out. Others on the river seemed to be enjoying kayaking and fishing, with a few bites waiting for the big one.

    Upchuck made friends at the take out and picked up some new jargon.

    Next week, 6:30 pm. See you there.

  • We Ran

    Three out-of-shape ninjas took on the mean streets of upper Midlothian. We made our way down Old Otterdale, through Charter Colony, picked up an associates degree at the local community college and then climbed out of the manders bunghole. yay.

  • Iron Patriots – Decaf version

    YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig.

    • Warm-up Arm Circles, Hollow Rocks
    • Muscle Up – Band Assist – 4 sets of 2 each
    • Super Set – Pullups and Dips
      • 3 pullups
      • 10 dips
      • 4 sets
    • Superset – Assisted Chest 2 Bar Pullups and Straight Bar Dips
      • 5 dips + 7 Pullups
      • Ladder down to 5 dips and 4 pullups
      • Finisher – Iso metric band hold from top and release down

    Great morning beef – rolled right through the humidity into a killer Big Rig Coupon crew! LFGO!

    -State Farm

  • Maximum Capacity

    If you were in Richmond, you were on the river – including the two of us. We paddled up to the bridge and enjoyed exploration of the other side on the way down river.

    This will be a weekly thing. Thursdays at 6pm for those interested.

  • Coldest water fountain

    3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

  • Another Iron PAX

    PAX of 2 for Premature Acceleration this morning. Boberry and I got to Rockwood promptly at 5 only to discover that the gates were yet to be opened. This required a slight change to our plan for the morning, but we made the most of it. Boberry parked and we ran a couple laps around the park then went into “the pit” for 3 cindies. We alternated rifle carrying 1 cindy, and farmer’s carrying 2 back to the flag for our short Iron PAX workout for the week.

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back

    We cut it short after this point, as we had to run to the other side of the park to get Boberry’s car.

    These Iron PAX workouts are no joke. I’ve done several the past few weeks and they all have pushed me to my limits. Glad to have Boberry join me, who has already done most of them, but is still a willing participant.

    Great way to start the day!

  • Hide your kids: Shaw-Shank is back!

    YHC received a text from the Bermuda syndicate last night that Shaw-Shank Lewis was free for some Off-The-books fun on Thursday a.m. The PAX could not pass up this opportunity! 5 stallions plowed through the humidity with some great music and mumble chatter. The jacked guy roller blading next to us might have seen…

    Warmarama: Various IC Reps

    • COP 1 – Nickel Escalator
      • 5 reps + 5 Reps at one end of the track – mosy to other end 5 + 5
      • Increase by 5 Reps each circuit
      • 5 dips and 5 pullups
      • Mosy
      • 5 Booyah Merkins and 5 Am Hammers
      • Increased all the way to 20 – ouch on those pullups!
    • COP 2 – Chester Challenge along Polesmoker Alley
      • 10 Werkins
      • Inch worm 20 yards
      • 10 Polesmokers
      • Bear Crawl 20 years
      • 10 ranger merkins
      • Repeato back twice
    • Finisher – 1 minute Body Bag Builders, 1 minute 6″ heel hovering

    Names, Numbers, Announcements, Prayers

    Great to see Poolboy meeting us for some off the books fun and pushing me and shank on the run!. And Posh’s 2.0 Finn is really getting strong! What a great group at my favorite AO as always.

    -State Farm

  • Muscle that FNG Up

    Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!

    • Warm-up
      • Arm Circles
      • Helis
      • 4 sets of 10 – Scap Shrugs + Dip Bar Walks
    • M/U Practice
      •  jump Muscle Up practice sets
      • Other Partner 20 Reps of Straight Bar Dips
      • 4 sets
    • SuperSets
      • 4 x 8 Pull-ups Strict
      • 4 x 12 Standard Dips Strict
    • Escalator Sets
      • 1 C2B Pullup
      • Trade off, 2, and up then reset
      • 4 minutes

    Great work with a sore chest from yesterday’s work at the Alamo!

    -State Farm