Author: Döner Kebab

  • Proper Dora visits NoToll

    16 strong Pax emerged from the fart sack for a mild Decemeber morning beatdown that went something like this:

    THANG

    Slaughter Start – 10 burpees OYO

    COP – SSH, DQs, Arm Circles (Flashdance on Q), Merkins, Bob & Weave

    Mosey to Soccer fields

    Roxanne (run in place, burpee @ Roxanne)

    Run a lap as a group

    Find a partner for Proper Dora – 100 x 1 merkin, 2 WWII, 3 Squats

    Circle up for Taking & Thinking – Ride by twentyonepilots (lunge in place, squat jump @ Taking or Thinking)

    Mosey to Basketball courts

    Line up on baseline for Bearimeter – Bear crawl entire perimeter, halt halfway for 20 SSH OYO + 20 LBCs IC

    Circle up for Mary: Hello Dollies, Capital Letters, Freddy Mercuries

    10 Burpees OYO

    COT – Wilson took us out

    Naked Moleskin:

    So much mumblechatter today…but YHC wouldn’t have it any other way.

    Good to see Honeymoon make room for F3 in his busy BrokeBack schedule of weight lifting at the gym with Sparky. Why don’t you two go to the gym and pump each other?

    Sorry for leaving Marmaduke still doing the Proper Dora while YHC organized the next exercise.

    Jenny Craig is a bear crawl machine and passed the majority of the Pax during the Bearimeter.

    Announcements:

    Qs needed on the Q sheet. Might be time for another VQ week!

  • Clay Aiken Ladder + Bonus Game of Space Invaders

    10 strong men gathered SOJ @ SOT on a fresh 39degree Oct morning for a beatdown that went something like this.

    THANG

    Run around bus loop

    COP: SSH, DQs, Ballerina Squats, Merkins, Flutterkicks, Hello Dollies, Bob & Weaves

    Mosey back down to bus loop

    Crab Curb Crawls: crab walk across, 2 dips, crab walk back, 4 dips…repeato up to 8 and back down

    Mosey to side of school

    Clay Aiken Ladder: 10 squats, 10 box jumps or step ups, 10 forward lunges each leg, run a lap…repeato, increasing by 5 up to 30

    Mosey to basketball court

    2 rounds of Space Invaders: 8 aliens (bob & weave), 2 shooters (forward lunge)

    Quick Mary: Boxcutters, Capital Letters

    COT – Gumbo took us out.

    NM

    Welcome to RVA, Goose! Thanks to guys like you, the SOJ is rising! Hope to see you out again soon.

    YHC had texted Jville the night before to see about a carpool, but Jville said he was already going with Mr Roper…YHC felt slighted, as in, thanks for the ride guys…until he realized at 5:30 that Jville never intended to post to SOT, rather they were posting somewhere else. #contextiskey

    The Crab Curb Crawl was a crowd pleaser. Wow.

    YHC had not read the back blast from Gumbo’s Saturday beatdown at Dogpile, so he didn’t realize he was repeating the Aiken Legs workout…I took it to the next step and honored American Idol’s Season 2 runner-up Clay Aiken. He’s too good not to honor. Lots of opportunity for mumblechatter with this one…yet there was very little.

    Space Invaders was a hit yet again. Why does Wilson always need to receive instruction more than once?

    There was discussion around Honeymoon’s happy hour last night…and why he decided not to post.

    Announcements:

    2 Dog Pile workouts on Saturday @ 6am & 7am – thanks Upchuck
    2.0 Friendly workout at Dog Pile on Saturday at 7am – thanks Marv

    Hampton Roads Convergence – Nov 11
    Miles to run in Charlottesville – Nov 12

  • Slowing things down at 45MOMM

    21 returning PAX and 1 FNG braved the FSAck to partake in a mid-September 45MOMM beatdown that went something like this:

    THANG

    Long mosey around full perimeter of AO

    COP: SSHs, DQs, Russian Soldiers (slow count at end), Merkins, Freddie Mercuries, Box Cutters (slow count at end).
    Eagles&Giants&Cowboys fans do 10 Burpees OYO, others do 50 LBCs OYO

    Short mosey to curb for Curb Crawl: up to 5, repeat 5, descend

    Mosey to middle soccer field on big field for Ladder Time
    1) Lt. Dan Ladder – run width of field, 2 squats, run back, 2 2-count lunges. Repeato, increasing by 2, up to 10, repeat 10, descend, decreasing by 2
    2) Same sequence w/ Merkins + Squat Jumps

    Circle up for 5 Minutes of Mary: Flutterkicks, APDs, Hello Dollies (slow count at end), Rosalitas, American Hammers

    Mosey back to VSF. Circle up quickly for Bob & Weaves, 10 to right + 10 to left

    COT – Bleeder took us out

    Naked Moleskin:

    Good work this morning, men. Ladders are soul destroyers.

    Respect to Hardywood and “David Robinson” Marv for performing the burpees as fans of the Week 2 NFC East losing teams. Hail Victory!

    YHC felt the PAX’s appreciation of slowing things down at NoToll on Tuesday and thought it was only appropriate to spread the love across the Rivah this morning.

    Pucker delivered a solid compliment to YHC when he noted that the Lt. Dan Ladder silenced all mumblechatter. Hardywood crushed both ladders…well done, sir.

    Saab pulled his best Wilson by fast counting the cadence count as YHC slowed down the Hello Dollies.

    Welcome to FNG Pyro, whose name comes from a story of almost burning down Shakedown’s house…and actually burning down his own house. There was deliberation after Pyro & Shakedown departed as to whether or not the fire in the story was a real fire OR if the fire was simply a psychedelic dream following a long strange trip down Shakedown Street. I guess friends that burn together, stay together. Welcome!

    Announcements:
    Sept. 30 – F3 RVA Convergence @ GridIron – 6am & 7am workouts

    Trail run in Powhatan this weekend – see Hardywood or TYA

  • Slowing things down at NoToll

    18 soldiers congregated at Huguenot Park for an SOJ beatdown that went something like this:

    THANG

    Short mosey (to wait for McRibb), circle up for a COP: SSH, DQs, Copperhead Squat, Tempo Merkins, FlutterKicks, BoxCutters (slow count at the end)

    Mosey to North Soccer Fields for Merkin Ladder: run width of field, 2 merkins, run back, 4 merkins…repeato by 2s up to 16, repeat 16, then come back down. Plank-o-rama

    Mosey to bleachers for Triple Check: muscle ups, dips, 40 LBCs (pace). Plank-o-rama

    Partner up for Love Field: Partner 1 runs width of field and back to partner, Partner 2 Bear Crawls, swap…repeato, alternating bear crawls & lunges

    In honor of 750 Jump Squats the week before, 25 Jump Squats OYO

    Mosey to end of field, repeat Love Field going full length of field with same partner.

    Abbreviated Beast: jump squats, box cutters, merkins

    Mosey back to flag for 3 min of Mary: American Hammers, Hello Dollies (slow counting), 20 LBCs OYO

    COT – Gumbo took us out

    Naked Moleskin:

    Today’s workout was not easy.

    YHC had no idea that slow-counting the BoxCutters would lead to so much complaining. Wow.

    The Merkin Ladder smoked many of the PAX, YHC included, so 15 min in and many of the PAX were gassed. #crowdpleaser

    Don’t get into a bear crawl competition with McRibb unless you’re betting on McRibb. He & Gumbo completed Love Field before they could even start lunging. Respect.

    Good to see Posh back out for his 3 post since his first last week. Keep up the strong work!

    Announcements:

    Sept 30 – F3 RVA convergence @ GridIron @6am + 7am

    Bear Creek in Dec

    Trail running training “opportunity” in Powhatan this weekend – see Hardywood

    Hammers & Ales 10/7 – Viral helps Richmond Community Toolbank and Hammers & Ales is their big fundraiser of the year. BBQ from Buz & Needs & Stone Brewing beers for a good cause!

  • A BRR Salute @ Twin Team

    3 Robious Corridor Soldiers converged for a Twin Team Workout. The Q was operating on less than 5 hours of sleep, but escaped the lure of the FSack and remembered his headlamp! The workout went something like this:

    COP: SSHs, DQs, Bob & Weaves, Merkins, Freddie Mercuries, BoxCutters, Russian Soldiers

    Mosey across Robious to Twin Team

    10 Burpees OYO in cul-de-sac

    In honor of our F3 RVA Brothers running big hills, run up Twin Team. Run back down.

    Circuits up & down Twin Team: different combinations like
    40 strides forward + 20 bear crawls strides
    40 strides backwards + 25 LBCs
    40 lunge strides forward
    40 crawl bear strides
    20 Lt. Dans

    Run back up Twin Team.

    Mosey back down and catch the sun rise.

    10 Burpees OYO in cul-de-sac

    Mosey back to school for 2 min of Mary: Hello Dollies + Capital Letters

    COT

    Naked Moleskin

    YHC watched the NFL Kickoff game to the very end…many beers amid excitement of Kareem Hunt’s debut…

    Given BRR participation & late NFL game, YHC wasn’t sure what he’d find upon arriving at the AO. He was very happy to see Roper & Jenny Craig, though any of us agreed we would have wussed out had we been on our own. Glad that wasn’t the case.

    Jenny Craig saw a shooting star during the COP.

    The headlamp was a necessary accessory on Twin Team this morning.

    Missing the BRR! Run well, boys!

  • Twin Team Wildlife and Port-o-loos

    5 soldiers assembled at Twin Team for an SOJ beatdown. Nobody had taken Q, so EF Hutton and YHC called a Hot Potato audible…and it went something like this:

    THANG

    Mosey around bus loop while Flipper secured AO’s port-o-loo
    COP: SSHs, Merkins (deer snorting in woods), Box Cutters, Crab Cakes (Flipper exits, then re-enters), Russian Soldiers, DQs

    Flipper joins PAX for mosey to bus loop in front of school for Zig Zag Bear Crawls: 10 curb side crawls to the right, bear crawl across bus loop, 10 curb side crawls to the left, bear crawl across bus loop – repeat until PAX reaches sign

    EF Hutton takes the Q: mosey to edge of parking lot for Pole Smoker Indian Runs: hold six inches, end guy does 5 heals-to-heaven, then runs to next pole down

    Mosey to field house for Donkey on a Hill: 20 Donkey kicks, then perform assigned exercise up hill and around light pole: Bear Crawl, Crab Walk, Lunge

    Mosey to hill at side of school for modified Jacob’s Ladder: burpee at bottom, Bernie Sanders up hill, burpee at top, run down hill – repeat until Q says stop

    Flipper takes the Q: long mosey to track for 6 Sided Laps: run a lap, stop at 4 corners and each 50 yard line for assigned exercise: 15 merkins, 15 squat jumps

    Bear Crawl 50 yards

    Mosey back to VSF. YHC takes Q for 4 min of Mary: Capital Letters, Hello Dollies, APDs, Wilson’s Spaghetti Party, 20 LBCs OYO

    NM

    Glad to know Flipper has scouted out the outdoor facilities at the AO. Check with him on conditions.

    EF Hutton pointed out how close some deer were to our initial COP, then they proceed to snort while the PAX performed merkins.

    Solid work this morning as the PAX packed a lot in during the 45 min workout.

    Flipper set a remarkable pace during the Donkeys on a Hill. Not sure how he crab walked so quickly!

    Then he crushed YHC’s soul: 6 x 15 merkins during a lap around the track ain’t no fun.

    Jenny Craig maintained terrific form during the squat jumps.

    Announcements:

    Lots of F3 activities in September.
    Sept 8-9: BRR
    Sept 16: Reese Strong 5K + Crab Fest @ Circle K’s house
    Sept 30: F3 RVA Convergence @ Grid Iron (6am & 7am)

    Join DK’s NFL Survivor Pool…so far we have 105 folks signed up!
    http://cltelim.football.picks.cbssports.com/join
    Pool password is: redskins#1

  • SOJ Favorites @ 45MOMM

    Space

    16 regulars and 1 FNG posted for a beautiful morning in the near West End.  The fields of Mary Munford were closed but the PAX was not deterred.  The beatdown went something like this:

    Slaughter Start – 10 Burpees OYO

    Mosey around full, long blocks

    Circle up for COP: SSH, DQs, Russian Soldiers, Merkins, Flutterkicks, Crab Cakes, Bob & Weaves

    Mosey to fields only to discover they are closed.  Audible to Tennis Courts.  Partner up for Darrell Greens – 1st partner starts in merkin position, 2nd partner sprints to end.  Upon starting, partner on the ground performs a merkin and sprints to try to catch partner 2.  Repeato x 4

    Slow it down for the Human Centipede – groups of 4 – 6 plank head to foot, guy in back bear crawls to front, resume plank.  Repeato until group reaches the end

    Partner up for 2 more Darrell Greens

    Mosey around fence to basketball courts for Space Invaders – majority of PAX lines up as aliens in horizontal columns and Bob & Weaves left and right, shooters line up 20 yards back and lunge in a straight line trying to tag an alien without reaching out.  If tagged, alien becomes a shooter.  If missed, shooter does 10 burpees.  Repeato x2

    Partner up in groups of 3 for Triple Check – donkey kick, plank, run to fence and back

    Circle up for 4 min of Mary – LBCs, Capital Letters, Freddie Mercuries, American Hammers, X’s & O’s

    Mosey back to flag

    COT – Bleeder took us out

    Naked Moleskin

    Wow…the PAX accomplished a lot this morning…more than YHC had planned.  The Triple Check and Mary were audibles.  YHC pulled some new things out of the bag while bringing back some SOJ favorites (slaughter start, crab cakes, x’s & o’s, darrell greens).

    This was definitely the first time YHC remembers a member of the PAX trying to carry on a conversation with the Q while he’s counting cadence.  TYA wasn’t phased by the fact that YHC was counting out Russian soldiers when engaging in preseason NFL smack talk.  Like his Patriots, and in true Agressor form, TYA must think the rules and etiquette don’t apply to him.

    Seriously, Saab, when was the last time you crossed the river that didn’t involve traveling to an F3 workout?

    6 sprints are 6 too many, especially if you partner up with Oyster.  Dude has wheels…and finally caught YHC on the last Darrell Green.  Well done, sir.

    Space Invaders was good fun.  YHC had considered bringing water balloons but didn’t want to deal with cleaning up the mess.  We played 2 rounds.  Round 1 starting shooters were those living SOJ.  Round 2 starting shooters were anyone who had been part of an F3 Podcast, which ended up being 80% of the PAX.  Impressive.

    Lots of mumblechatter today, especially when the PAX was circled up.  The Capital Letters shut everyone up quickly…followed by the X’s & O’s with a dead silent, slow 10-count by Swirly to end things in X formation.

    Welcome to Kubrick!  Way to crush the workout this morning.

    Peace, Love & Hail to the Redskins tonight!

     

  • Loading the Ark at DaVille

    8 waterproof souls assembled at Atlee HS for a beatdown during SOJ takeover week. YHC traveled all night to arrive on time. Things went something like this:

    THANG

    SOJ Slaughter Start – 10 Burpees OYO

    Mosey to some wet grass next to Atlee HS for COP: SSH, DQs, Bob & Weaves, Merkins, LBCs, Crab Cakes, Imperial Walkers

    Mosey towards fields. Audible to head towards the side of the school to make use of the table benches.
    Partner Chiabattas: Dips + Monkey Humpers

    Mosey to field behind Atlee HS for Ark Loader (animal-like exercise across 25-40 yds, then run to the other end)

    • Bear Crawl
    • Duck Walk
    • Backward Crab Walk
    • Bunny Hop
    • Crawl Bear
    • Forward Crab Walk
    • Imperial Monkey Humpers (that’s right, 5 monkey humpers then imperial walk 2 steps)
    • Polar Bear
    • Sloth Walk (lunges through the sprinklers)

    Mosey to corner, partner up for Love Field: both partners need to get to diagonal corner of field, 1 runs back and forth to/from target corner, 1 alternates Russian Soldiers + Imperial Squat Walkers

    Mosey to VSF for 90s of Mary: American Hammers and X’s & O’s

    COT: Opus took us out

    NM:

    YHC had an interesting trip to DaVille this morning after clearing a downed tree out of the road leading out of his neighborhood.  No other neighbors in site before 5am…weird.

    What better to celebrate a massive, soaking rain than an Ark Loader?!?  There was some initial mumblechatter regarding the COP in the wet grass…YHC could only respond by saying “we’re going to get wet today”.  And we did.  It actively rained on us, but it felt great. When the sprinklers kicked on, it was definitely time to slow things down and get even more soaked.

    Phonics pointed out that the Atlee field felt like NoToll this morning…and YHC cannot disagree…it was like a blanket.

    Thanks for the opportunity to lead this morning.  Everyone did really well…there was more crawling on wet ground than most anticipated, probably, but solid effort made by all.  TClaps to FNG Toto for posting on a soppy, wet morning.

    Announcements:

    Reese Strong 5K on Sept. 16 – See Phonics for running details, and see Circle K’s Pre-Blast for shellfish consumption details.

    F3RVA Convergence on Sept. 30 – @ GridIron – 6am & 7am workouts – come for one or stay for both!

     

  • Too Bad You Didn’t Bring Gloves OR Prik Dong’s Revenge

    4 SOJ regulars rolled into Swift Creek Middle School’s parking lot with very little time to spare. The PAX was groggy. The Q tried to motivate, and the workout went something like this.

    THANG

    Slaughter Start: 10 Burpees OYO

    Mosey to grass next to parking lot
    COP: SSHs, DQs, Russian Soldiers, LBCs, Capital Letters, Crab Cakes

    Mosey around bus loop, avoiding summer renovation construction
    Curb Crawls up to 7 and back down
    Stop half way through for Al-Gore-o-rama

    Mosey to track
    Partner up, grab a similarly sized tire, partner carry tire to straight-away
    Flip Me If You Can: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back, switch, repeat-o until tire reaches the end.

    Partner carry tire half way around curve.
    Stop for COP: APDs, Flutter Kicks, Hello Dollies, Freddy Mercuries, Box Cutters.

    Flip Me If You Can #2: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back (turn around half way to run last half backwards)

    Stop at bleachers for Chiabatta: Dips

    Run a lap

    Complete Flip Me if You Can #2
    Replace Tire

    Mosey to VSF
    COP: American Hammer & Rosalitas

    Naked Moleskin:
    This was the closest YHC has ever come to bailing when nobody else had arrived by 5:28. The homemade Prik Dong YHC added to his veggie stir fry the night before was talking to him. (That’s right, YHC said Prik Dong.) Thoughts of clean toilet locations faded as Wilson came in hot with the other members of the PAX.

    The PAX arrived with very little energy and very little excitement. YHC tried to kick things into high gear with the slaughter start. Even that didn’t seem to help.

    We were in our groove once the curb crawls started, even though Honeymoon & Sparky didn’t bring gloves. That also didn’t help when carrying those big tires. The rims of the tires cut into some bare hands, allowing for some opportune rim job jokes.

    BTW, the tires at SOT do not all weigh the same. Choose wisely.

    Sparky is a great addition to the Southside PAX…great having him out at least 3 times in 8 days.

    Announcements:

    Reese Strong 5K – Sept 16 in Mechanicsville – F3 RVA will be running a 5K the hard way (think burpees). See Phonics for more info

    F3 RVA Convergence – Tentatively scheduled for Sept 30 @ GridIron: 6am & 7am workouts

  • Twin Team’s Version of a 40

    6 soldiers assembled in the pouring rain for a SOJ beatdown that went something like this

    THANG

    COP: SSHs, DQs, mosey to shelter for a false sense of security, LBCs, BoxCutters (fast & slow), Merkins

    Mosey across Robious to Twin Team cul-de-sac for quick COP: SSHs

    Twin Team 40: 40 strides up Twin Team, stop, walk back to 6, perform exercise medley. Repeat until entire PAX ascends hill.

    • Strides were mostly running but also included lunges and bear crawls
    • Exercise Medley was mostly 5 Burpees, 10 WWIIs or Hello Dollies, 15 Merkins or Carolina Drydocks

    Time check at top was after 6am.

    Begin Descending.

    • Strides alternated between Bear Crawls and Lunges (forwards or backwards)
    • Exercise Medley alternated between 25 Hello Dollies or 25 LBCs

    Audible called 1/3 of the way down

    Mosey to Twin Team cul-de-sac for quick COP: SSHs

    Mosey back to Beattie Weaver. Plank then COP: Capital Letters oyo, American Hammers ic, 20 WWIIs oyo

    COT: McRibb took us out

    NM
    YHC had plans to incorporate some music this morning, but the rain foiled that plan.

    Instead, YHC thought it was time to introduce our New Market brothers to the entirety of Twin Team’s namesake.
    THAT took longer than expected. Yowzer.

    The PAX impressed YHC with the effort put forth to ascend that endless hill. More importantly, the PAX impressed some lovely ladies walking by while bear crawling back down Twin Team. Respect. Gumbo falsely identified one of the walkers, and suggested “We should get Andy out sometime”. The lovely lady was confused and confessed she didn’t know “Andy”. YHC was confused. Rosie was confused. Marmaduke, Tatu & McRibb were confused. It was awkward, like an Anti- or Bizarro-Hi-Roger situation.

    Announcments

    VQ Week next week – get out there and support our VQs, including Wilson @ NoToll (?)

    July 11 – NoToll will not be held at Huguenot Park, and will instead by held at Robious Middle School at the Huguenot Little League fields for Gumbo’s 2nd Annual All Star Tribute

    SOJ will be taking over all workouts for a week in August. Boom!