Tag: Raider Run

YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

The THANG:

Mosey to school wall for Warmerama:

• Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

Mosey to asphalt for COP #1:

• SSH x20 IC
• Imperial Squat Walkers x10 IC
• DQ’s x10 IC
• Hairy Rockettes x10 IC
• No Cheat M’s x10 IC
• Sweat Angels x20 IC

Mosey to Field for COP #2:

• DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
• Bear crawl to cross 30 yards
• Exercises: Merkins, Ball Dippers, & WWII’s
• ABC’s for the SIX

Mosey a lap around the track to the Playground for COP #3:

• Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
• Dips for the SIX

Mosey to field for COP #4:

• Circle up for Captain Thor In-Cadence
• x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

Mosey back around track then BTTF:

• PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
• Flutter Kicks x30 IC
• APD’s x15 IC

COT:

• Counterama #10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents! 

YHC’s debut Q North of Wall had a few obstacles. First, YHC’s future M had YHC playing gopher into the wee hours Wednesday night shuttling around she and co-workers fresh off an extended HH. All points of Greater Richmond were traversed including points North of the Wall. If YHC had only brought an overnight bag….

While en route this morning, the Summer Tourists faced a detour courtesy of a runaway vehicle. Fortunately, Dominion’s finest had the situation under control. Following a 4ish block detour, Waze corrected itself and we headed back up the Henrico Turnpike. Following a near miss coming around the bend before the school, YHC arrived safely to a pitch black AO only to find fellow tourist, BT. Slowly but surely the DaVille PAX rolled in between 5:29 and 5:30 (Mr Holland is wearing off on them) and these great 8 were off.

COP

• 15 SSH
• 15 Imperial Walkers
• 15 Russian Soldiers
• 10 DQs
• 10 Merkins in Cadence
• 25 Flutter Kicks
• 25 LBCs. Warm? Let’s Boogie.

The Thang

Exercise 1 – Dean Smith’s Four Corners

Mosey to the Soccer Field, where YHC thought there was a track. 2 loops of running around the perimeter of the field. Discover the dirt track rounding turn 1. 25 reps at each corner.

1st Corner Merkins, 2nd Corner Jump Squats, 3rd Corner Carolina Dry Docks, 4th Corner Box Cutters. Al Gore for the Six.

Exercise 2 – Dora’s 123

Partner up. Utilizing the discovered dirt track one partner runs the track loop, while the partner performs the following exercises:

• 100 Hand Release Merkins
• 200 Monkey Humpers
• 300 Reverse Crunches

Several PAX dished out reverse crunches for the six.

Exercise 3 – Curb Crawls

Mosey to the Blacktop. Bear Crawl Down, Lunge Back, Merkins 1-2-3-4-5 Ladder. Al Gore for the Six.

Mary

Roughly 50 seconds of OYO LBCs.

Numberama, Namerama, Announcements. Chewy took us out.

Announcements

• Amateur Bike Hour tomorrow
• Labor Day Convergence at Timberwolf
• Yardsale and his M’s Dual 50th Bday at Milestone Club House tonight. Some Drinks, Apps and Tunes provided.

Prayer Requests

Please lift up Helix’s Daughter and Helix’s entire family. Prayers are with you, Brother.

Please lift Maytag, Rounder and their families up. Their unit in the National Guard was called up. We’re incredibly fortunate for your service.

Was an honor to lead this morning, especially in unfamiliar territory North of the Wall. Have a great Thursday, Gentlemen!

As part of the Summer Tour, YHC decided to make a Q appearance on the newest AO on the F3 RVA sheet. Hopes of a large local contingent dissipated quickly when the only 2 PAX in the parking lot upon the Q’s arrival were summer tourists. The summer tourists equaled the locals until 5:29:30 when a couple more locals rolled in. Off we went to get better.

Mosey around the parking lot to pick up stragglers, continue the mosey around the back of the school to scope out the AO. Circle up in the grass for a Saab friendly warmup.

Mosey over to the blacktop with a slight detour to check out the conditions of track. Since Dr. Tryhard requested that I let the PAX know about a poker night this weekend I thought I would help myself remember with a little gambling of my own. Blackjack – always add to 21. Start with 20 merkins on one end, 1 LBC on the other. Run back and forth until you work your way down to 1 merkin/20LBCs. Help a brother out if you finish early, one last round together to close it out.

Now it’s time to hit the track, Mudface’s favorite and a Marmaduke special. Catch me if you can. Partner 1 runs backward, P2 does 5 squats and runs to catch up, switch until you complete a lap.

Mosey to the swing set for some fun that YHC noticed during Blackjack. There are 8 swings and 8 PAX. Just enough time for a 6 pack with decline merkins with feet in the swing and WWII. Close out with some Mary, not counting above 10 since the guys in DaVille don’t know anything higher than that.

NMM – Happy Birthday to Chewy, not many 15 year olds start their day off with working out at 0530 with a bunch of old men, I am impressed. Great to get out to the newest AO in RVA. Some good things to work with out there, including a hill that looked great but did not get used today. Good to get pushed out of your comfort zone every once in a while, Tclaps to Mudface for pushing through the back and forth of Blackjack. It was a pleasure to see some summer tourists still making the rounds with Oyster and Doublemint. Great to see Trout again since YHC didn’t realize what his real name was until today. He and I resolved to EH one of his coworkers that lives near me with some mutual friends.

Bulkhead offered up thoughts and prayers for Maytag who got word he is being activated. Rounders is in the same division so we are assuming he received the same orders.

Closing out today Mudface gave thanks for this group for making us better in different ways and the one that stuck with me this morning was “attitudinally better”. Something to be said about going into and coming out of things with the right attitude, it make a difference.

6 men of the gloom including one summer tourists arrived for The Anvil first ever hot potato .

This is how it went down

Spit’s Q

Parking Lot Tracers

COP (ALL IC) – Invisible jump robe, DQ, Helicopters, Flutter Kicks, LBC’s, HRM’s, Mtn Climbers, Arm Circles

Mosey to the track

Catch Me If You Can – Partner up, first partner runs around the track while second partner does an exercises. Switch, Rinse, and Repeat. Excerises were lunges (x2), Broad Jump Burpees, Polar Bears

Emoji’s Q

Mosey to the basketball court

Third Check – Dip, Reverse Crunches, Bear Crawl to a tree and run back

Marco Polo’s Q

Mosey back to the track

5’s (Shorten 11’s) – LBC’s on one side, run across the field of the track, Merkins on the other side

Mosey back to the Flag

5 MOM – Each PAX member pick an exercises to lead IC

Numberrama, Namerama, Announcements and Emoji took us out.

MOLESKIN

Unfortunately the original Q of the day (Upchuck) couldn’t make it due to injury. YHC left the Q sheet open in case a summer tourists was interested in their extra 0.1 pt for Qing in a different nano-region. No takers, no problem we will just have hot potato

Thanks to both Emoji and Marco Polo for setting up. I think its about time for some solo Q’s from you both!

ANNOUNCEMENTS

• Puppy Pile on Saturday
• Labor Day Convergence in SOJ
• Retreat coming up in Sept

SPIT ON THAT!!

10 Warriors of the gloom including 2 summer tourists enjoyed a tour around the AO today.

This is how it went down

Mosey through the campus style school, around the back, then up to the side for COP on the basketball court.

COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles

THANG

Bent Jacob #1 – Using the hill next to the track, start with 7 Merkins, 7 Polar Bears up the hill, run to the top for 7 Burpees. Run back down, rinse, and repeat for 6 – 1.

Mosey to the courtyard

Triple Check – Skull Crushers, Dips, Lap around the building/trailer

Bent Jacob # 2 – Using the hill behind the school, start with running up the hill for 7 WWII Sit-Ups then run down for 6 WWII’s. Rinse and Repeat up/down for 5 – 1

Mosey back to the SF

1 MOM – Grab a rock, Boat/Canoe on Chewy’s call

Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

The dog days of summer are in full swing now. YHC arrived to the AO already sweating. Public Service Announcements to the PAX. DRINK WATER!! If need bring it with during the workout do so!

Ok back to the workout, glad to have Mamaduke & Honeymoon joins us this morning. They were able to find the AO with no App trouble this time. Hopefully that will be same case tomorrow for The Creek

Since YHC was given the heads up our summer tourists would be in attendance today, he wanted to make sure they saw the whole AO. So the plan was put into place to use both main hills and the courtyard.

YHC had been waiting for another shot at the Bent Jacob (since having to call it short at WDog two weeks ago). The combo Merkins/Burpees added an extra change to the Jacob’s Ladder

ANNOUNCEMENTS

• Early Risers run this Saturday
• Hot days ahead – Drink Water!!
• Puppy Pile next Saturday
• Labor Day Convergences – SOJ hosting at Timberwolf

SPIT ON THAT!!

Eight men shook off the fartsack and fought through the humidity to help YHC with his first Anvil Q.

Mosey to area by flagpoles for COP: SSH, merkins, arm circles, LBC’s. Mosey to inner courtyard, where we would stay for the rest of the time. Pull out the cards, time for some fun. PAX took turns selecting cards, first set of exercises was ranger merkins, mountain climbers and alternating side squats, do 5, 10, 15, 20 LBC’s, then 10, 20, 30 and 40 LBC’s. Repeat this sequence with squat thrusts, oblique crunches, and backward lunges, then standing lunge, Helix squat and monkey humpers, wrapping up with merkins of the Chuck Norris, diamond and regular varieties.

YHC then drew 6 more cards, and PAX did 30 of each: Freddie Mercury’s, Smurf Jacks, calf raises, jump squats and backward run, then finishing up with holding low plank for 60 seconds. Mosey back to flag, numberama, namerama, YHC took us out.

NMS

Day 4 of Q week for YHC had me out of ideas and tired from staying up late for my 2.0’s swim meet (though Corned Beef and Marco Polo were there as well, and they crushed the workout). Days like this are why YHC bought the workout deck! It can be very cruel, as 3 types of merkins in a row was rough, as were monkey humpers after lunges and Helix squats. The PAX did a great job, and Trout showed he knows how to bring it and embrace the pain–great effort! Wrapping up the week at The Creek tomorrow, hope to see many of you out there!

As usual, I have No Idea what I’m doing.

11 regulars and one FNG hit the Anvil, this is what went down

COP

• SSH
• DQ
• Arm Circles – big and small
• Helicopters
• Arm Circles Reverso – big and small

The Thing

Split into two teams of 6. One member from each team goes to a station and begins doing the exercises at that station until they are relived by the team member from the last station. This goes on until all team members are back to the station they started at. Whoever gets this done first wins

• Station 1. 3 jump-ups, 3 wide derkins, run to the soccor goal and back 3 times (This was later audibled down to 1 of each). This is the timer to move to the next station
• Station 2. Throw the sand bag and run a lap back to the sand bag, repeat
• Station 3. Go to basketball court. Run to first goal and back, one burpee. Run to bench and back, one burpee. Run to end of court and back, one burpee. Run to second goal and back, one burpee. Repeat
• Station 4. Run to field. Run 10 strides, drop to ground and perofrm one merkin. Repeat to end of field and back
• Station 5. Run to back of the school. Bearcrawl up the stairs and back down. Repeat
• Station 6. Run up hill at back of school and do one burpee, run back down and do one donkey kick

Announcements

• Puppy Pile this Saturday at 7:05
• Community movie night at Mechanicsville Church of Christ at 7 PM with food truck, yard games, and showing The Greatest Showman about 8:30 PM ish. Bring the whole family! It’ll be a lot of fun!

Numberama

Namearama

No Idea took us out

NMS

It has been a month since the Anvil opened up and YHC wanted to touch back on some of the things that have been done in that time. the thinking was that it would be a relay race and looked really good on paper. So the call went out to gather the required number for the PAX (oddly enough the threat of a Murph actually brought more people to the AO). It went …ok, some changes need to be made before it come back out again.

Welcome to Speed Racer, he and the entire PAX made a strong showing and crushed the workout.

As always it was an honor to lead

Six statuesque studs and a single sickly sir strove for success and stomped out the surrender to the sedentary sack of slumber

One Burpee to celebrate the birth of Spit’s youngest

Mosey to the inner courtyard of the school for…

COP

SSH

LBC

Arm Circles – big and small one way

DQs

Merkins

Arm Circle Reverso – big and small

Mosey to the front of the school for …

Build a Burp Baby Bench Beast

Start at bench in front of school – 6 squats

run to playground to next bench – 6 squats, 6 mountain climbers

3rd bench – 6 squats, 6 mountain climbers, 6 HRM

4th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats

5th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats, 6 SSH

run to the far end of the fieldto the last bench – 36 burpees

run back to each bench in reverse order, removing an excersize at each bench until you are back down to 6 squats

Mosey back to the playground for a little

Triple Check

groups of 3

first partner runs to the soccer goal and back while the others do wide hand derkins (werkin derkins?) and burp-ups. Switch up when the runner gets back. Normal triple check rules apply

TO THE BASKET BALL COURT for…

Suicides

run to first basketball hoop and back, do one burpee

run to benches and back, do two burpees

run to second basketball hoop and back, do three burpees

run to the end of the court and back, do ten burpees

Mosey back to the flag

Ring of fire

first round 5 explosive merkins

second round 5 crabcakes

Announcements

no excuses workout happening this Saturday, EH some people

https://www.facebook.com/events/2335554440048502/

NUMBERAMA

NAMEARAMA

Chewy took us out

NMS

It was good to get back to the Anvil after a week off. There was a plan for today’s workout that was thrown out the window once Spit asked if we could a one burpee at the beginning of the workout for a birthday celebration. That sounds like a great idea and if we are doing one why not do a lot more. This all sounded great and that YHC blames on the fever that he had the night before. Solid effort was put in by all and it was great to have Bucket Mouth returning for the summer.

Thanks for letting me lead

9 warriors stormed the still ‘new’ AO and engaged in an early-morning party that went something like this…

Mosey to one of the basketball courts or some kind of black top.

COP All IC – 25 invisible jump ropes, Don Quixotes, arm circles, 20 hillbillies, 20 tempo LBCs, 15 copperhead squats, 10 plank jack merkins.

Mosey to track

Run for 1 minute and stop to do an exercise based on the many-sided object from Dave & Busters that had an exercise with number of reps on each side.

• 20 lunges
• 30 SSHs
• 30 mountain climbers
• 20 burpees
• 30 jump squats

Mosey to the middle of the school building

Bear Climb Up and Run Around

Partner up. One partner bear crawls up the steps and then runs around the temporary school room. The other partner exercises.

Cumulative exercises with the following:

• 50 donkey kicks
• 100 merkins
• 150 squats
• 200 LBCS
• 250 SSHs

Mosey to the front of the school building.

Circle up – All IC

• 20 Freddie Mercuries
• Super Man
• 20 flutter kicks
• 10 HRMs

Numberama, Namerama, Announcements, Emoji took us out.

Announcements:

• NO EXCUSES WORKOUT – 6/22 – 7:30 am at the Milestone clubhouse parking lot in Mechanicsville
• Summer tour

NMS:

YHC hasn’t been to The Anvil yet but he signed up to Q in light of a need. YHC arrived near 5 am to scope out the area and quickly saw multiple opportunities for “fun” and pain. The COP brought more ridiculousness from Emoji and it is more than expected at this point. There is no one like him!

YHC brought a multi-sided object from Dave & Busters that had exercises on each side (can’t remember the number of sides). YHC took the PAX out to the track and timed a minute run before each exercise. The PAX seemed to enjoy the uncertainty of what exercise was coming next.

The move to the inside part of the campus school brought many cheers in light of the rain. The PAX went to work and knocked out the exercises. Byproduct and Marco Polo took no prisoners.

All of the PAX pushed hard and benefited from their investment of energy. This AO is the real deal and there is ample opportunities for challenges going forward.

The Carpenter

6 hardy souls came out to the second iteration of The Anvil. Here is how we toiled.

Mosey to blacktop for COP: SSH, DQ, arm circles, some other stuff. Mosey to track, trying to EH someone along the way, without success (for now). What a welcome sight, a 75 pound sandbag with handles!

Each PAX took a turn throwing Deadweight (the sandbag) forward, then do a lap around the track, once you catch up, toss it again. Once the PAX had made it a quarter way around, switch to sandbag burpees with a throw at the end, another lap, rinse, repeat until another quarter lap was done. Switch to: throw it forward, next PAX bear crawls to where it lands, they throw it forward, repeat until the last of the track is complete. Mosey to field for Ring of Fire, explosive merkins with handclaps.

Mosey to the flag, numberama, namerama, Chewy took us out.

NMS

Numbers were down this week, but those who showed up got to meet Deadweight, Mudface’s sandbag friend. Mudface tried his best to EH the guy doing laps, he seemed interested (hey, he was already up and here) but didn’t stick around this time. The PAX put in some miles this morning, a little over 3 in total. Not a typical Mudface Q, but we’ve just scratched the surface of The Anvil. YHC and Chewy are familiar with Deadweight, unfortunately, and keep hoping he disappears, but he has now shown up at every Mechanicsville AO. He might go on tour this summer…

Let’s get more numbers here next week, need to keep this AO going!

As usual, I have No Idea what I’m doing.