Author: BoBerry

  • That’s why we have nicknames…

    9 gentlemen or grown boys met in the pre dawn gloom of the well lit Old Hundred. The plan of the day was kettle bells, or weight of some kind, KG or LB is choose your own adventure. According to the school maintenance vans, this may or may not have occurred.

    warmerama:

    22 jumping jacks

    10 helicopters 

    10 zombie kicks

    10 imperial walkers

    15 American hammers

    10 merkins 

    The Thang:

    10 KB squats

    10 KB curls

    10 KB swings

    10 overhead press

    10 tea pots each side

     20 count rest

    X3

    1 lap around the lot

    The Thang part deaux

    10 skull crushers

    10 ww3s

    10 American hammers 2 count

    10 flutter kicks with the weight in the air

    20 count rest

    X3

    1 lap around the lot

    11s with over head press and shoulder shrugs

    triple check with squats and curls

    Cool down 1 minute broga

    Numbers, Names, Announcements, YHC took us out.

    announcements:

    • The Century Classic 2.0: this is great opportunity for a fun and challenging CSAUP. May 2nd and 3rd. Run or ruck between the RVA AOs overnight, caravan style taking turns. See myself or Heist to join up or for more info! If you can do a bootcamp, you can do a leg!
    • The Bridge: This is starting up again, great 3rd F opportunity. Groups are forming, Corned Beef in April and Hermie in May. Come out and support an alternative prison ministry.

    great work this morning fellas, let’s make it a good day!

  • Appropriate Acceleration

    2 pax in search of a hill were able to find one this morning. Met at BWES, mosey the long way to Twin Team Ln. Plan was a 45 minute run with a warm up then twin team repeats. We did the full hill 4 times. Great training today. We’ve both been putting in some effort into running specific training. Big Rig is gonna kill it in the Roanoke Marathon! Good discussion on when to shoot your shot.

  • TWSS aka Low Hanging Fruit

    Two pre gloom zombies got in some miles at the latest edition of the graveyard shift. Work was as follows: 2 mile warm up, 4 miles with Easter mile faster than the last, 2 mile cool down. We managed to hit those marks despite some uncharted road and unexpected uphills. TCLAPS Big Rig going strong in his training for the Roanoke Marathon!

  • Welcome to the Dojo, have a burpee

    On a beautiful Saturday morning in which the cool temps felt 70 degrees and sunny. YHC and Rubble had a co-Q with some Taekwondo mixed in with the traditional beat down. According to the walkers at Rockwood, the following may have happened.

    Mosey to the basketball court for

    Boberry F3 Mission Statement and disclaimer standard warmup with SSH, Imperial Walkers, Freddie Mercury’s, Merkins, Don Quixote s, and Zombie kicks. 

    Mosey to the second bball court for Rubble’s dojo warm up with some stretching , neck rolls, two hand punches, and rubber arms. 

    Mosey to the alternate parking lot for 

    Optimus Prime

    7 sets of 7 reps then

    Run to far island and back after each round. PAX choice for the 7 exercises which were as follows.  merkins, flutter kicks, jump squats, werkins, toe taps, burpees, and LBCs. 

    Mosey to the other side of the lot for

    Four corners of tae kwon do lady of the night style

    10 snap kicks, 5 each leg

    20 triple punches 

    30 combination 1s aka hop forward, punch punch, hop back 

    40 rising kick 20 each leg

    Then to the concessions stand for a 

    Jacob’s ladder

    Up to 3 and back down the stairs with burpees, 

    Mosey to the basket ball courts for 

    11s

    Combination 2 (2 walking kicks is one)

    Got about halfway through and time was called! 

    Moleskin:

    It was a great time for YHC and Rubble. Thank you to the PAX for trying something a little different today. TCLAP to Princess Peach who took a tumble but came back after receiving treatment and finishing strong! See yall next time!

    Announcements:

    CSAUP

    The Century Classic pt 2, electric boogaloo 

    Overnight run and ruck through all majority of the AOs. May 2-3. Start forming teams now of 6+! Reach out to YHC or Don Draper for more info or if you want to help or participate 

  • That’s 9 Happy

    Two PAX intent on getting in some tough training met this morning for this weeks Graveyard Shift on location at Mt Midlo. After a loop around the pond we hit the hill. 9 times to the top, with a 30 second walk and a job back down each time. Final tally 4.4 miles, and between 500-600 ft of elevation change. Great work this morning. Big Rig and YHC are feeling good about our races coming up. Feel free to join where the training takes us next week. #graveyardshift on slack SYITG

  • The Country Club tours the Deep South

    on a beautifully balmy morning in the pre dawn gloom, 8 of SOJ’s finest met for a Flex Friday beat down at Satan’s Hill. According to the car speeding into the New Market neighborhood, this may or may not have happened. Having recently led a workout at SCCC, YHC liked the format so much, decided to bring it on a southern tour.
    music going, waiting for 5:30, Futon asked if this is an ironPAX workout, and if we need the stashed cinder blocks ? Yes we do! (YHC had forgotten they were there, and cinderblocks work better than blocks!)

    so we grabbed the blocks YHC explained the workout and we did some warmups including SSH, dead man hang, zombie kicks, and Don Quixote.
    the thang:

    8 rounds of exercise Tabata style with 20 seconds work, 10 seconds rest. Then a run to the top of Satan’s Hill. Exercised included Squat Thrusters, Swings, Calf Raises, Curls, Say Anything Squats, and WW3s. No run after the last one, cool down broga and YHC took us out. Prayers for Try Hard and fam for upcoming mission trip, set the date for century classic first Friday and Saturday in May. Thanks for letting me lead guys, that was a good one. Have a great day!

  • The most boujee bathrooms south of the James or The Credo

    5 intrepid warriors of the gloom started their week off right. 2 opting for the challenge that is Twin Team, repeatedly. 3 chose to follow the F3 credo. They left no man behind, and left no man where they found him. Some discovered that the bathrooms of James River High School are heated. All pax got in right around 4 miles. Great work today! Thanks for rolling with me Doozy! Nice to see and catch up with Johnsonville a bit. Numbers names, announcements. YHC took us out. The centuryish classic round 2 will be the first Friday and Saturday of May, start thinking about teams, it will be mostly running with a little rucking.

  • How do you define “conversational pace”?

    two PAX looking for some speed work were able to find it at the Graveyard Shift today. YHC was running a couple minutes late but had the Q, so we hit the ground running. Here’s the WOD:

    • warm up lap
    • 2 laps at 10k pace
    • recovery lap
    • rinse and repeat (literally with the rain)
    • 2 laps at 5k pace
    • recovery lap
    • rinse and repeat
    • 2 laps at 1 mile pace
    • recovery lap
    • 2 laps at 5k pace
    • 2 recovery laps

    Ended at right around 5 miles. Prayers for Big Rig’s co worker who lost their father. Announcements: looking forward to the century 100 miler! Details to come

    NMM

    The back blast title comes from Big Rig’s question to me. Somehow I still kept yapping no matter what pace we were running. I may be faster if I learned how to shut my trap. But then I wouldn’t want to post. The 2nd F is the glue, the reason I continue to come out for F3!

  • this is supposed to be a recovery workout…

    One returning member of the SCCC and two visitors from opposite sides of greater RVA met yesterday morning for a workout in the nicest track in Richmond. The workout met the format but apparently not the intention. Here’s how it went down, more or less.

    20 seconds of the exercise

    10 seconds of rest

    repeat x8

    one lap around the track

    exercises were KB swings, American Hammers, Curls, Nolan Ryans, WW3s and Say Anything squats. (More pop culture study recommendations for Hitch)

    finished with 2 laps including a Boberry biscuit on the final one in which Hitch left Beaver and I in the dust!!

    numbers names, YHC took us out. Prayers for those sick and Hitch and his father.

  • We found another hill!

    Wednesdays edition of Miles Of Truth had a pretty straightforward route this go around. Out to Salisbury , all the way til it ends then left on Castlebridge, left on Elmestead, Left on Westfield , then Mt Pigsah and back to the school. Pick your poison with a lap on the track or a lap around the school. If you took a lap arounnd the track you found the bonus hill! We took it brocode style with varying speeds. Great to catch up with House Party today!

    announcments

    • Don’t park next to the buses. We’ve been asked to stick to the spots closest to 60
    • volunteers are needed to help at The Healing Places 10k training team. See Shakedown, 1-800, or Sippy Cup to help out.
    • frozen triangle this Saturday at 6am at Dogpile! Come on out for this great CSAUP event and challenge yourself. Run and ruck options are available!