Two of the Faithful and one FNG posted this morning at the GridIron with Donor Kebab planting the ShovelFlag. Spirits were high as the PAX were treated to a pleasant temperature, a light rain, and a spongy turf. Weather postponing the cricketers’ match was just right for the PAX. THANG: Mosey to and around the far side of Short Pump Middle School to the Pillars. Triangulate for X25 SSHs, X25 Don Quixotes, and Downward Dog to Half Crab stretches. Ground and Pound at the Pillars: Nine sets of chest/arms (assortment of Merkins, Carolina Dry Docks, and Dips X25 per), legs…
70 and sunny in RVA today….really it was 70 and sunny, great day for a run. Eleven strong and fast posted in the gloom to take on the roads of richmond. The Thang: Everyone run towards Cary, to Westmoreland, then to Grove. Right on Grove. 2 mile loop, turn around at Thompson, 3 mile loop , turnaround at Belmont, 4 mile loop, turn around at Stafford, 5 mile loop, turn around at Allen, 6 mile loop turnaround at Linden. All run back to intersection of Grove and Commonwealth, left on Commonwealth and back to the shovel flag. Moleskin: YHC started…
A glorious summer morning in the near West End was made even better by the pleasant surprise of a newly-refurbished 1/4 mile track circling the tennis & basketball courts. 19, including 1 FNG, started the workout, and added a LIFO, and the PAX ended with 19 due to an early defection. Here’s how it went down: THE THANG Mosey along Commonwealth Ave to big paved area beyond the pavilion (and directly across the street from @Olaf’s house – WAKE UP, FELLA!) Warm-up COP: SSH x25 Goofball x20 Peter Parker Pushup OYO x15 Bicycles (slow) x20 Russian Soldiers x20 LBCs x20…
It was a hot and humid morning preview to the 100 degree day. The Thang: 45 minute hill run— Mosey down love hill and across the Nickel Bridge (7 min) Hill #1—up the South side Nickel Bridge hill and back up the north side (1x) ~10 min Take trail under Nickel Bridge. (2 min) Hill #2—From under the Nickel Bridge up to the brick building at top of hill (3x) ~13 minutes Mosey down the road to the pump house (5 min) Hill #3—From pump house up the pipe to the Carillon (1x) (5 min) Mosey on the stone steps…
6 strong and faithful showed up for Richmond’s version of Old Glory at NoToll. It was 77 at 0530 as the sun started to come up, a perfect start to the day. THE THANG: Mosey from shovel flag to back parking lot for brief explanation of Old Glory. Start with a 1 mile run around the entire soccer field complex (2 laps). Then, loops of 4 stations at the corners of the AO: Station 1: 20 x Merkins Station 2: 20 x Jump Squats Station 3: 10 x Burpees Station 4: 20 x WWII Situps Complete as many loops…
13 faithful and one FNG posted for a warm workout at The PunisherRVA. The Thang: mosey to field, disclaimer. 25 Side Straddle Hops 15 Don Quixote 20 slow bending squats 25 Little Baby Crunches Two lines – indian run around the school to the picnic tables. tabatas- 40 count w/ dips and russian twists, 30 dips and 10 twists to start, increase/decrease by increments of 5 to 10 dips and 30 russian twists indian run around the school Berp Merk 10 count indian run around the school tabatas- 40 count w/ dips and WWI situps ring of fire -…
8 PAX enjoyed the best AO in Richmond, and here is how it went down: Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists Mosey to pull-up bars for.., you guessed it, pull-ups: 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x Mosey to Carillon for The Towering Inferno. Partner up to run up the Carillon,…
Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX. THANG: Mosey to the Track and post up on the Field Events venue for: X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes. COP: Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for: 10 Minutes of Burpees followed by “experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks Mosey back to Track for: 100…
8 faithful and a LIFO Fudd posted for a friday morning jaunt at Mary Munford. Weather was a little hot and humid. The Thang: Left onto Grove, all the way to Three Chopt, turnaround, 4 mile loop run to Sauer, 5 mile loop run to Thompson and 6 mile loop run to Belmont. Turnaround and back to shovel flag. Moleskin There was a discretionary stop at Starbucks on the way to Three Chopt today. Two of the faithful took advantage and the Starbucks staff were quite accommodating. TYA and Loose Goose (makes sense right) made the trek, accompanied by an…
Father’s Day Trail Run starting at 7 AM at the gravel parking lot behind the Toll Plaza for the Nickel Bridge – this is just down the hill from #DogPile and Dogwood Dell and just off of the road to Pump House Park. The early start should allow us to beat the heat a little bit. Bring a water bottle or Camelback if you have these available. The full loop is about 6 miles. We’ll do this one slowly.