14 strong posted to a Dogpile AO with several obstructions on a beautiful morning, 62 degrees almost like fall conditions, to enter the gloom. THE THANG Mosey past orange fence, past normal COP circle to field in front of Carillon 30 SSH, 20 Arm Circles, 25 LBC, 15 Imperial Walkers Ball Toss & chase – Exercise to ball thrown on the field, sprint the remainder of the field then jog back to start Round 1 – Lunges, 2 – Bear Crawl, 3 – Crab Walk, 4 – Backwards Run Mosey to Amphitheater for Escalator sets on the steps – An…
10 fleet footed F3 PAX posted for the weekly jaunt around Mary Munford. Weather was ideal, mid 60’s, no humidity and clear skies. Perfect day for a fast run. The Thang Right onto Grove, run to Boulevard and turn around. 4 mile loop run to Wisteria, 5 mile loop run to Tuckahoe, and 6 mile loop run to St. Catherine’s bus loop. After turnaround point, back to the shovel flag Moleskin Lugnut and Bleeder were pushing each other the whole route today. Having already broken the ten minute mile barrier a month or so ago, they were pushing themselves even…
16 posted for 45 Minutes of Mary. The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”). THANG: Mosey to first COP in front of school 20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins Mosey to second COP at Grove/Westmoreland 3 groups of 5 did ladder runs to Cary/Westmoreland Mosey to third COP at Blacktop Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds Mosey to…
Six fleet and fit posted for a Sunday trail run in RVA. The Thang: Start at Pump house parking area, take the northbank trail towards the city. Cross over the to the dark side (oops south side) at Belle Isle, take buttermilk trail to nickel bridge and run back across bridge to parking lot. Covered somewhere between 6.5 and 7.5 miles depending on how many time you turned back. Moleskin Great showing by Aisle 5, he posted for the Sunday run for the first time and had a relatively uneventful first trip. Relatively because on the way back, he tried…
6 Beasts posted to prove that it is worth getting out of the fartsack and making yourself better. Weather was beautiful, mid 60’s, low humidity, no sign of rain. The Thang: Pick out a couple of mid sized rocks for later in the workout. Mosey to front of school. 20x SSH, 5 burpees, 20x Through the Tunnel, 4 burpees, 35x LBC, 3 burpees, 20x Imperial Walkers, 2 burpees, 20x Squats, 1 burpee, Mosey to track, stopping along the way to retrieve rocks, leave rocks at side of track. BLIMPS with a twist. 6 stations, one in middle of front…
14 Redwoods appeared in the gloom this am ready for beatdown. With One minute to go, YHC signed up to Q today’s workout. Here’s how it went down. THE THANG Mosey to first COP 39X SSH 15X Merkins 20X Imperial Walkers 61x LBC’s Mosey to Soccer Field Backwards Sprints 25-50-75-100 30 Minutes of Four Corners, 20X Merkins, 10 Burpees, 20X Werkins, 40X Flutter Kicks Meet at Center field One minute of Mary 14X Box Cutters Superman Bear Crawl to Bridge Run back to the Virtual Shovel Flag COT Moleskin Although, there was a slight amount of mumble chatter when YHC…
So today is Rupert Grint’s birthday – the actor who played Ron Weasley in the Harry Potter film series. We didn’t do anything in honor of Ron at today’s edition of #ThePunisheRVA. Instead, we… Hopped down and finished 20 Burpees as a Slaughter Starter. Jogged to the northwest quadrant of the school grounds for the startup COP with Don Quixotes x 20, Imperial Walkers x 20, and Front and Back Arm Circles x 15. Returned to the front of school for a 1K5K – the PAX of 6 (6 PAX, get it) divided into pairs. One member of each pair…
9 of the faithful gathered on a beautiful, fall day to play around at the #Dogpile. The THANG Make a loop around the field and then: COP: 25x SSH, 25x LBCs, 25x Imperial Walkers, 20x Freddy Mercuries, 12x Merkins, 5x Face Jacks (new exercise, see below) Mosey to amphitheater for decline plank-o-rama. Plank facing stage with feet on steps behind. Move right, left, down, up, or turn180 on Q’s command. Incline Merkin ladder— start at stage and go from 1 to 15x and back down to 1, ascending one step each time up to 15 and then descending a step…
Another beautiful morning at the GridIron greeted 7 of the Faithful. The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound. The Thang: 10x Burpees – regular OYO 25x SSHs 25x DQs 25x Air Squats 25x Mountain Climbers 25x Knee Tuck Jumps OYO 10x Burpees – Knee Tuck Jump variation OYO 2 sets of 25x Partner Leg Toss 25x Dead Cockroaches Back Arch hold 2 sets of 25x Partner Leg Toss 10x Burpees – Plank Jack variation OYO 25x Air Squats with ISO hold with…
17 strong post for a jaunt down Grove Ave. The Thang 4 milers run Malvern to Three Chopt and back to MM 5 milers run to Nansemond to Three Chopt and back to MM 6 milers run to the Boulevard to Three Chopt and back to MM Moleskin This is YHC first Q at RAMM. After several attempts to find alternative routes for todays run YHC brought back old faithful. The PAX continues to show great speed and endurance. Well done fellas, you should all be proud. Convergence Saturday, September 19th. Be there!