Four of the Faithful posted at the GridIron with Donor Kebab planting the ShovelFlag. Another glorious morning in the RVA, so much so that six strong men of the DogPile crew dashed over and joined us to make us ten strong for the all important second half. The West End WildCats youth football season is in full swing resulting in some musical accompaniment to the workout. This is what we did – reserve made for some omissions and overstatements. THANG: Set of Jacks: x25 Seal Jacks x25 Plank Jacks x25 Predator Jacks x10 Merkin Jacks x25 Star Jacks x25 Partner…
13 Faithful Eager Runners posted at the AO this morning. The Shovel Flag planted in the quiet garden plot nearest the Staff Parking lot. The THANG From the Parking Lot, run to Grove turn Rightish, Head to the Boulevard, turn around head back to Wisteria 4 mile loop, Tuckahoe, 5 mile Loop, Mailbox in Front of St. Catherine’s, 6 mile loop, & then back to the Shovel Flag. Those that are running the BRR were told to take it down a notch for a slow steady run today, The BRR group from RVA is in the launch window for the…
Gentlemen, After scouting out the AO and trying to figure out where we can park and have minimum noise impact on the neighborhood, we have a new spot. It is still on Commonwealth Avenue closer to the Grove Avenue end. It is the staff parking lot for the school. It is restricted from 8am to 4pm during school days, but we should be out of there long before then. From our current parking location, travel towards Grove Avenue, take the second entrance on the school side of the street, directly across from N. Willetta. We will plant the shovel flag…
13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors. THE THANG Mosey to somewhere on the soccer fields. COP SSH x20 Merkins x10 (after brief form discussion) LBCs x20 Russian Soldiers x20 Mosey back to the shovel flag area. The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark. Lap 1 around the track* MericansX20 Lap 2 MericansX20, Storm SquatsX20 Lap 3 MericansX20, Storm SquatsX20, Scorpion…
5 post to the Gloom on a dry but humid Wednesday morning. The Thang Mosey to the grass area behind the school COP 25x LBC 20x SSH 25x LBC 20 x Imperial Walkers 25 x LBC 20 x Don Quixote 25 x LBC Mosey to the center field 8 contra little baby jumper crunches Mosey to the football field Escalating Four Corners 20 x WW2 sit ups 20 x flutter kicks 20 x Russian twist 20 x Hello Dollies Rinse & repeat x4, add 5 to each on final 2 circuits Mosey to front steps Triple Check Moses Malone’s Pole…
A PAX eleven strong showed for this week’s episode of #ThePunisheRVA. We went after it like so: Brief mosey around the front yard and an initial COP with 25 x SSHs, 25 x Imperial Walkers, 25 x Don Quixotes, and 15 Arm Circles both forward and reverse. Jog to the bus loop and form a line. Begin Curb Crawls. A crowd pleaser always. Bear Crawl across and complete one Derkin, Bear Crawl back and two Derkins, repeat up to 8 and back down again. Stroll to the soccer field for a variation on Four Corners. High Knee to one side…
Twenty-one of the faithful appeared at #noToll to greet September ’15. The weather was comfortable, and the PAX was eager for #gloom. YHC, Johnsonville, took the Q, and this is how it went down (more or less): Warm up with 15x Long Slow Squats, 25x Don Quiote, 25x Hillbillies, 25x Standing Mountain Climbers. Mosey to far right soccer field 8 contra burpees Ciabatta alternating between right leg Alabama prom date and left leg Alabama prom date Foursquare (i.e., run perimeter of soccer field 4 times, sprinting (i) first side on first loop, (2) first and second sides on second loop, (3) first, second, and…
Nine men posted, nine men ran, and nine men conquered the trail run once again. Despite its best efforts, the nine of us were cat quick and agile and attacked the run on a beautiful Sunday morning. The Thang Trail run, Northbank trail to Belle Isle, outside track at Belle Isle, Buttermilk back to nickel bridge and back to the parking lot. Naked Moleskin Johnsonville has been a regular on the trail runs and by most accounts is considered an expert in this area. He has run numerous 50k trail runs, is a veteran on the northbank, buttermilk, and Pocohontas…
Twelve of the faithful posted at #GridIron on a lovely late-summer morning to swallow that #RedPill. Roughly half of those came over from #DogPile and arrived in time to join in the Crawl-a-Rama. This is how the workout went down, more or less — Warm up near shovel flag SSH x 40, merk x 15, Don Quiote x 25, LBC x 30 Mosey across parking lot to playground ciabatta – ab wheel / squat chiabatta – lat pulls / mountain climbers Mosey to nearest #GridIron football field for CRAWL-A-RAMA ladder from 5 to 10 — wheelbarrow from 0 to 20…
Meet at Pump House at 0700 Sunday for the weekly F3Richmond trail run!