/ Schedule
Punisher temporarily relocated to northern edge of Bryan Park. Two of us posted. Following a few minutes of warmup, we ran through the park.
Browsing: Richmond, VA
From our second week relocating to Bryan Park, two posted for a run through the park utilizing trails and roads.
Two posted for last week’s Punisher. Following a shift to Bryan Park, we came back to Holton Elementary. We ran into the park, completed a loop, and returned to the school.
Running Dead Fart sack almost won out this morning as the Running Dead was almost the sleeping dead when I found out that I would be a PAX of 1, but I made it out to Rockwood Park for another rendition of The Running Dead with the3 lb dumbbells. Made a right onto Courthouse towards Providence Rd took the first right into the neighborhood that is the other side of Courthouse Rd from where YHC lives. Got a little bit lost in the dark and followed the sound of traffic to Providence Rd and then made my way back to…
VQ today with 20 PAX to start the week off. After some mild VQ hazing, here’s what went down. Mission statement announced, damn near word for word. Warmaram SSH, Don Quyotes (slow down the count Warby), Ukrainian Soldiers, cherry pickers COP #1 Burpee Plank jack 1:4 ratio to 5:20 with parking lot side shuffle in between COP #2 Core-de-sac (patent pending) Mosey to 5 cul-de-sacs. One exercise at each of: 10 V up roll ups 20 WW2 30 American Hammers double count 40 flutter kicks double count 50 LBC 10 Merkins on the mosey back at each cross street COP…
Lets keep it simple, Run 1 mile, 20 Merkins, 20 WW2s, run another mile repeat Merkins and WW2s, head back to flag, stop each mile. because 100 is better we added the last set at finish. 4 miles completed and 100 Merkins, 100 WW2s. Whitesnake has been out with back issues and unfortunately after this workout had to take some more R&R.
10 RocknRollers made it out to Rockwood Park for another installment of Rock and Roll. It was certainly interesting and we may have something to look forward to next week. Here’s what went down in this morning’s throw down. We started out with your typical warmup in the basketball court. SSH IC Imperial walkers IC Don Quyotes IC In and outs (Scrunchy frogs for Rosie) IC LBCs IC 5 Merkins We moseyed over to the far inner parking lot of the park for Four corners 20 merkins, 40 squats, 60 LBCs, 80 double count Mountain climbers. Next we moseyed over…
A band of 14 showed up to dominate for this weeks episode of Dogpile. Co-Q’s EF Hutton and Handshake split the duties. Hutton led off. EF Hutton – starting with a COP in the circle. Next up mosey to the Amphitheater and start at the top with (3) Derkins, (3) Merkins, (3) Incline Merkins on each step x 18 steps (Hutton isn’t good at math). Next mosey to the Rusty Cage and partner up. P1 runs to the Hydrant and does (5) WWII’s while P2 starts the 50 Burp-Ups. Luckily Hutton audibled to 30 after his partner was only at…
Big Rig and YHC linked up for a Ruck that took us down into the dirt trails that go by Gregory Pond since it was light enough to avoid the roots tripping hazzard. Chaplain and Rosie went for a run around parts unknown. Enjoyed catching up with Big Rig before his beatdown ??
A PAX of 15 celebrated YHC’s birthday Q on this glorious Gridiron Saturday. Here is how it went down: COPSSHIWDQArm circlesDead man hangSuzanne SomersMerkins LBC 48s – run the football field with 12 reps of an exercise at each 25 (48 reps total)HRMWWII sit-upsSquat thrusters2x crab cakesChuck NorrisSide crunches – each side Burpees 48 APDS to cool down Mosey to the pull-up bars – 6 cycles of 8 pull-ups (or jerkins) and 8 step-ups (each leg) for 48 total reps of each 48 second elbow plank Mosey back to the football field48 second wall sit 48 yard sprints until time…