Tag: SCCC

A regular 4 + a welcomed visitor came out to the St. Christophers School track to see if they could run just a single 100 meters at the same pace of the recent sub 2 hour world record marathon. Several attempted, no one succeeded.

Here is what went down based on the overly bright LED light blinding us on the back turn.

Round 1: Stretching (can’t forget that now can we Upchuck)

Round 2: Goblet squats + Dumbbell deadlifts Round

3: Glute bridges + Kettlebell swings

Round 4: Standing overhead presses + Bent-over rows

Round 5: Lunges + Bicep curls

Final round: Mary

Just like we practiced, one lap between each round with the final being two laps. Good mumble chatter and glad to see Applesauce back out and visitor Handshake. Thanks for the PAX for putting up with Handshake and YHC’s ramblings about the Virginia Military Institute.

Announcements: Memorial Day Convergence 7 AM @ DogPile, looking for volunteers to bring post workout refreshments.

YHC took us out, and prayers for Handshake’s family.

In a moment of zealousness, YHC jumped right into the exercises—until Upchuck called the Q out with a very fair “why aren’t we stretching first?” Audible made, and we kicked things off with a proper stretch to get loose.

From there, we moved into five rounds of Tabata-style paired exercises, with one lap run between each set. On the final round we do two laps.

Strong showing this morning with an average age of 47.6 years young.

Mumble chatter was entertaining as always:

• Hair loss solutions and whether a trip to Turkey for plugs is in our future
• College reunion stories and what’s changed (and what hasn’t)
• Hitchhikers apparently signing up for the London Marathon
• A surprisingly deep dive into Korean healthcare

Closed things out with a quick reflection on friendship—how as we get older, it takes more intentionality to stay connected, but mornings like this make it easier. Grateful for this group and the consistency, laughs, and accountability.

4 extremely good looking gentlemen came out for some bespoke kettlebell exercises and hot laps around a track so appealing it should be in Augusta Georgia. Garbage Plate enjoyed it so much he did a third lap in the time the rest of us did two.

Lots of good chat about the absurdities of American kids birthday parties, and simple joys of a well made birthday dinner.

As you prep for the day, remember: If you look good, you feel good. You feel good you play good. Play good and they pay good.

Solid numbers out this morning at SCCC. Good energy, plenty of mumble chatter, and perfect timing with it being Masters week at SCCC.

As is tradition, we rolled with 6 rounds of Monday Tabata, with a lap between each round and 2 laps to finish.

The Work

Round 1: Stretching

• Loosened things up, nothing fancy

Round 2: Burpees / Curls

• YHC called burpees first knowing we’d all be tired by the end

Round 3: (This is where things went off script a bit…)

Round 4: Kettlebell Swings / Calf Raises

Round 5: Overhead Press / Lawn Mower Pulls

• This was supposed to be earlier, but YHC skipped it
• Shoutout to OBT for keeping the Q honest and getting us back on track

Round 6: Triceps / Front Extensions

Mary:

• Dealer’s choice abs to finish it out

Cash Out:

• 2 laps around the track

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Mumble Chatter

• Updates on Artemis II
• College visits
• Easter church attendance over/unders
• Bodos family sightings
• App development updates
• And a preview of next week…YHC heading to a bachelor party where I’ll be surrounded by guys half my age. Full report coming Monday if you come to SCCC.

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Great to have Garbage Plate and Splinter out at SCCC. Always better with a crowd.

Took us out with a reminder to keep an eye out for others – always be mindful of the needs of others.

See you next Monday. Come for the workout, stay for the bachelor party recap.

A super trio fought off the fart sack for a hot potato at the West End’s most exclusive AO. YHC made his debut at this AO and was lucky to bump into a couple of experts of the St Chris grounds/track. With Upchuck and Hitch fresh off a warm up lap or two, the clock struck “5:30″go time” and Upchuck took the Opener Q

tabata warm up of SSHs, select stretching/broga

mosey for a lap

rounds of skull crushers and squats

mosey for lap II

rounds of boats to canoe

mosey for lap III

Hitch Q

rounds of curls and lawnmower rows

mosey for lap IV

rounds of curlsls and skullcrushers

mosey for lap V

Wojo Q

rounds of squats and box cutters

mosey for laps VI and VII

Numberama, Namerama, YHC took us out.

Please be with Tin Man on his recovery and others named and not named. The Bridge needs a new local leader, see Upchuck for details.

Good work this morning. Mumble chatter ranged from Hitch’s app, consulting firms, the organization known as T.E.A.C.H. (or cheat), to a thorough history of Duke Basketball’s successes over the last 3 decades and their incredible failure in the last 24 hours. Nothing says Generational Talent like a program full of it going a generation without a Final Four win. That’s how it’s done in Durham. Wojo out.

SYITG

Great numbers this morning at SCCC! It was good to be back out and leading today too – YHC has missed this too much!

Typical round of 6 TABATA exercises with hot laps in between.

Great conversation this morning, topics ranged from movie recommendations (suggest re-watching Nacho Libre and Napoleon Dynamite), the pollen, the goldfish and giraffe classes, disappointing Virginia basketball losses, obscure college basketball players from OBT’s days.

Announcements:

Upchuck is looking to pass the baton after 7 years of supporting F3RVA as a volunteer champ. Looking for someone to carry the torch of The Bridge into 2026 and beyond. It’s a worthy cause and a powerful thing to go to if you haven’t been. Thank you for all that you do Upchuck!

YHC took us out, prayers for a lot of folks out there in need. Let’s keep them in our thoughts!

Four Fine Fellows found their way to the finest and cheapest country club in the near West End. OBT and Hitch got some pre-laps in, but once we were all gathered we jumped right in:

Tabata 1:  Goblet Squats / Imperial Walkers

Run a Lap!

Tabata 2: Kettle bell Swing / Overhead Press

Run a Lap

Tabata 3: Alternating Lunge Pass unders

Run a Lap

Tabata 4: Bent Over Alternating Rows

Run a Lap

Tabta 5: Tricept / Curls

Run a lap

Tabata 6: Ab work

Run 2 Laps!

Numberama, Namerama, YHC took us out

YHC: lots of mumblechatter this morning about the complexity of US Tax Law, how to best do your taxes, what counts as a fair deduction, and whether Hitch can write off the time spend creating Porta Dash.

Two fine gentlemen woke up for a 4:30 5:30 AM workout. The traditions were kept, with 6 rounds of Tabata weight slinging, the required number of laps, deep conversation, and a belated backblast.

We started slooow, but picked up the pace as our bodies woke up and settled into the work.

Numbers/Names/Prayer, then Hitch did a few more laps after for good measure.

Keep in mind those at CarMax…both those affected by recent layoffs, and then 5-day a week RTO causing major disruption in the family lives of those that remain.

70 and Sunny as Three terrific Tabata troubadours slung iron and dodged black ice at the world’s finest outdoor track.

The MumbleChatter was strong, and the following critically important things happened:

• Faceplant discovered that tights do, in fact, keep you warmer.

• Applesauce shared tips for Olympian-approved tips for improved ski jump (and bedroom) performance

• Dunkin Donuts Super Bowl commercial was voted the favorite of the Pax, followed by the Pepsi/Coldplay Polar bears.
• Virtues of various ski camps were evaluated (as one does at a country club)
• The Pax did good work, getting in the full run distance, lawnmower pulls, squats , curls, swings, deadlifts, and a round of Mary.

Numbers/names to finish…thanks to the Hitch and Faceplant for getting out of the fartsack and bundling up for the last frigid morning for a while.

Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

We managed to keep relatively warm and got some good work in, as well as some good conversation.

SYITG