Author: Döner Kebab

  • 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!

  • GridIron Welcomes Seven 2.0’s

    A PAX of 20 assembled on a beautiful June morning where it all began for F3 RVA. Döner Kebab came in hot with less than 90s to spare, both 2.0’s in tow…and the beat down went something like this:

    THANG

    Mosey to the GridIron
    COP: SSH, DQs, Copper Head Squats, Russian Soldiers, Merkins, Crunch Frogs, LBCs, Crab Cakes, Bob & Weave’s

    Line up on Sideline for Sharks & Minnows
    4 Sharks must crab walk, and minnows must bear crawl. Minnows try to get past Sharks. If tagged, Minnows become Sharks immediately.
    4 rounds before all minnows caught.

    Mosey to track
    PAX chooses: 1 easy lap OR lunge across field and back

    Line up on Sideline for Modified Arc Loader
    Duck Walk, Bear Crawl, Crawl Bear, Forward Crab Walk, Backwards Run, Polar Bears, Flamingos (each foot), Karayoke (each direction), Imperial Squat Walkers

    Mosey to front of school, partner in 3s for Triple Check: People’s Chair, LBCs, Run to hydrant and back

    10 Donkey Kicks OYO

    Mosey to bus loop for 6 inches Indian Run: take a pole, 2 by 2, perform any pole exercise until it’s your turn to advance poles. Audible called because that bus loop never ends.

    Mosey across street to inclined field for 10 Burpees OYO

    Mosey back to GridIron for another round of Sharks & Minnows. Again, it went 4 rounds, but there was a single winner: Veep!

    Mosey back to VSF for 90s of Mary: American Hammers & Hello Dollies

    COT: Earthworm took us out.

    Naked Moleskin

    Welcome Mr. Right & Van Gogh!

    Great turnout for a 2.0 workout. YHC was not expecting to lead as many as 20! Thanks to everyone for coming out. Thanks also to the GridIron regulars for allowing a 2.0 takeover. YHC is a single dad for a few days while his M enjoys the OBX on a ladies’ trip…and he knew that signing up to Q would guarantee F3 participation.

    The FNGs were not phased by getting wet from the dew right away.

    Sharks and Minnows was a hit. It’s similar to the Pac-Man game played at NoToll, but possibly more effective.

    The Chicken Whisperer’s request to perform the “Panda” during the Arc Loader fell on deaf ears after he demonstrated the Panda which looked like a military crawl without using legs. However, during the COT, CDubs suggested “Van Gogh” immediately after hearing Viral’s 2.0 likes Art…and the name stuck.

    Marv almost made YHC lose his focus when he asked if YHC knows what Hello Dolly means as his legs were spread wide. Good times.

    Thanks for letting YHC lead this morning.

    Great Coffeeteria at Einstein’s afterwards with Cecil performing card tricks for the 2.0’s!

    Announcements:

    VQ Week – June 26
    Fudd’s part June 10 – please RSVP in Pre Blast

  • Warriors & Bearways

    6 Regulars, 2 Kotters & 2 FNGs escaped the lure of the fartsack to challenge themselves with an SOJ beatdown that went something like this:

    THANG

    Mosey to inner track for COP (stay within sight of McRibb’s late arrival): SSH, Imperial Walkers, Copperhead Squats, Russian Soldiers, Merkins, LBCs, Crab Cakes, Bob & Weaves

    Mosey to end line of football field for The Golden State Warrior: In honor of #30 Steph Curry, The Golden State Warrior is a Beast modified to perform 5 exercises (rather than 6) at each of 6 stations for a total of 30 per round. Exercises were: SSHs, Copper head squats, Merkins, 2 count Mtn Climbers, Squat Jumps, Hello Dollies

    Mosey to bleachers for 2 rounds of Chiabattas: 4 min of Dips + 4 min of Step Ups

    Mosey to base of hill below tennis courts for Bearway to Heaven: 3 PAX admitted to be VT alumni and/or VT fans, so to pay for the sins of the VT Basketball program for letting Steph Curry go to Davidson, we did a Bearway Burpee Ladder: up to 3, repeat, back down

    Mosey back to SF

    3 min of Mary: Alabama Prom Dates, Capital Letters (Spell “GOLDEN STATE WARRIORS”), Rosalitas, American Hammers

    COT: McRibb took us out

    Naked Moleskin:

    Welcome to FNGs OJ & Clam Shell! Clam Shell found us on his own after meeting a NC F3 PAX member at a work conference in St. Louis. OJ is an ultimate frisbee player from the University of Buffalo, and was clearly holding back on kicking all of the PAX’s behinds.

    The New Market clown car was missed today, but a PAX of 10 is still impressive. Great to see Aisle 5 & Monkey Wrench back at it this morning, though YHC almost confused Aisle 5 for a Home Depot employee with his back support vest on.

    The Beast…even an abbreviated Beat…is still a soul crusher. Way to bang it out, boys. We used the full length of the football field, maybe that was the difference. The paths created by our feet running on the dew and cleared spots of the stations was a great view.

    YHC is still gobsmacked that there were only 3 of 10 PAX members who claimed to be VT fans.

    Announcments:

    June 26 – VQ week
    Charlottesville Launch – still ongoing
    DK is leading a 2.0 friendly workout this Saturday at GridIron

  • PreBlast – 2.0 Friendly Workout @ GridIron this weekend

    YHC is a single dad this weekend but doesn’t want that to keep him from posting to a workout…so why not Q a 2.0 Friendly workout? YHC is bringing both of his 2.0’s, so he could use a backup Q in case The Chicken Whisperer or Flying Squirrel can’t hang. Any takers?

    Looking forward to it!

  • Are Those Your Wife’s Duck Boots?

    12 men assembled for a NoToll beatdown, awaiting the Q to take over…Rosie reminded YHC that YHC had signed up to Q…and the beatdown-on-the-fly went something like this:

    THANG

    Mosey to BBall courts for COP: SSH, Arm Circles, DQs, Copperhead Squats, Bob & Weaves (left & right), Tempo Merkins, LBCs, Pickle Pounders

    Line up on base lines for King of Hearts: regular suicide, backward suicide, karayoke suicide

    Stay on base lines for modified Arc Loader: duck walk, forward lunge, bear crawl, crawl bear, forward crab walk, backward crab walk

    Mosey towards Robious, stop at poles for modified Guantanamo

    Stay @ poles & form groups of 3 for triple check: box jumps or step-ups on picnic benches, pole smokers on poles, run to 3rd street light and back (pace)

    Line up at poles for Curb Crawl Ladder: merkins up to 7 and back down, crab walk on the way up, lunge on the way back down

    Mosey back to BBall courts for Ring of Fire: 10 merks each while PAX planks

    Mary: American Hammers, Hello Dollies, LBCs, Box Cutters

    Mosey back to VSF

    COT: Flatline took us out

    Naked Moleskin:

    YHC totally forgot he signed up to Q. Good thing he showed up even though there was 100% chance of rain forecasted.

    There was no rain…but Flatline came prepared…in Duck Boots, which were completely dry by the end of the workout. That’s what happens when you stay away from the NoToll fields.

    The PAX started the COP next to the cars, assuming McRibb would be a LIFO…but alas, he was a no show…even though YHC is sure there’s a connection to today’s FNG.

    Flashdance’s watch measured 1.33 miles across not a lot of space in the AO. We kept pretty close to the cars today.

    Welcome to FNG Shakedown, whose name was changed after the COT. YHC originally named him Babar after loads of Fletch references were uttered during the Ring of Fire…but after little deliberation, YHC changed his name in honor of YHC’s favorite Grateful Dead song, Shakedown Street, after learning that our FNG followed the Dead during the summer of ’94.

    A strong coffeteria was enjoyed by Rosie, The BFG, Viral, Carmen Sandiego & Döner Kebab afterwards.

    Announcments:

    Memorial Day Convergence: 6:30am this Monday @ Belle Isle. Park @ near footbridge across from Tredegar.

    Charlottesville has launched. Contact Lab Rat.

    VQ Week – June 26

  • Twin Team 11

    11 SOJ soldiers gathered for a Twin Team beatdown that went something like this:

    20 meter mosey, circle up for COP, in case McRib shows: SSH, McRib arrives, Imperial Squat Walkers (in cadence, boom!), Bob & Weave, Merkins, Capital Letters OYO, 1 legged Alabama Prom Dates

    Indian Run to James River High school.

    Gather in groups of 3 for Quadruple Check: proper people’s chair, 6 inches, 28 WWII (pace) repeato x4

    Indian Run towards football stands.

    Audible called to mosey to pull-up bars. Find previous group for Triple Check: 10 pull-ups, 1 spotter, 25 LBCs repeato x3

    Mosey to parking lot for Conveyor Belt: 1) 5 squats at each station, bear crawl between each station; 2) 7 Monkey Humpers at each station, crawl bear between each station

    Mosey to parking lot hill for Jacob’s Ladder: Ascending Burpees up to 4 and back down OR ascending Merkins by 3 up to 12 and back down

    Mosey to VSF for 70s of Mary: Boxcutters & Hello Dollies

    COT: McRibb took us out

    Nake Moleskin
    It was warmer out than expected this morning…72 @ 5:30am in May? Ughhh.

    Wilson was impressed by the Imperial Squat Walkers in cadence. Doesn’t take much these days.

    YHC has offered to compose the back blast for the next workout Qed by Honeymoon. Apparently he just likes being told what to do. Could be interesting meeting M Honeymoon.

    Welcome back The BFG. Solid work. He & Rosie realized they took classes together at VaTech. Take that Kevin Bacon!

    Pee Wee admitted that he was gassed…but at a later part of the workout than normal. Keep it up, buddy!

    Those pull-ups were just great…as were the 28 WWIIs x4. Great idea.

    Enjoy the golf tournament today!

    Announcements:

    VQ Week – June 26

    Memorial Day Convergence @ Belle Isle. Where are we meeting?

    Time to go get ready to play golf!

  • River Run Repeato

    4 runners assembled SOJ for an early morning run that went exactly like this:

    Thang

    Repeato from last week: We came. We saw. We ran 4.8

    Boom!

    COT – Gumbo took us out

    NM

    This was YHC’s first run since running to the 3 AOs just after the election. That’s way too long to go inbetween. YHC knew the only way to get back out there was to sign up to Q a run, an oxymoron in YHC’s book. Cheers to the PAX for circling back.

    This was the first Q for YHC that did not involve a raccoon, though Honeymoon petitioned to change YHC’s name to Dr. Doolittle.

    If you didn’t see it, the sunrise was amazing this morning. Time to run the same loop in reverse so we can enjoy the sunrise next week.

    Lots of good conversation this morning, boys…YHC appreciates the opportunity!

    Announcments:

    Wilson’s Golf Tournament this Friday

    VQ week June 26

    New Podcasts available https://soundcloud.com/user-511620118/

  • That Time DK Brought a Raccoon to SOT

    8 varmint chasers assembled SOJ @ SOT for a hot potato Q that started with the trendy fad of the week: the release of the latest catch. Honeymoon was over the moon to be part of the festivities after Döner Kebab hogged it all to himself the day before. Cuddles Jr peaced out, the PAX cheered (though Wilson couldn’t bear to look), and Rosie took the Q.

    Mosey to front of school for COP: SSH, DQs, Imperial Walkers, Merkins, Flutterkicks (possibly another?)

    Mosey to side of school. School bus stood in the way of the desired exercise. Rosie calls an audible: Partner up, perform called exercise while partner runs modified loop. Exercises were Box Jumps, Merkins, Freddy Mercuries.

    Bus drives off. Mosey to bottom of hill, find a new partner for Love Hill: Broad Jump Burpees, Russian Soldiers, Walk Out Merkins, then repeat until both partners summit the hill.

    Wilson takes Q. Mosey to Baseball Diamond for Baseball Beast: 6 x 6 reps at each base. Exercises called out by PAX: Burpees (Honeymoon), LBCs (Marmaduke), Squats + BearCrawl b/t 1st & 3rd (McRibb), Monkey Humpers (Döner Kebab), Merkins? + Lunge b/t all bases (Tatu), 1 other (PAX, help YHC out…)

    Bobber takes Q. Mosey to Basketball courts for BBall Court Tracers + 15 merkins. COP: Slow Squats, Monkey Humpers

    Honeymoon takes Q. Mosey back to Baseball Fields for Dips on benches, in cadence.

    Rosie takes Q. Mosey back to VSF for Mary: LBCs, Box cutters, 1 Legged APDs, Hello Dollies, 70s of WWIIs

    COT: Wilson took us out, praying longer for raccoons than for the PAX

    Naked Moleskin

    YHC apologizes for the inaccuracies of some of the exercises scribed. Please offer corrections as you find them.

    Honeymoon was like a kid on Christmas morning after Döner Kebab gave him the thumbs up upon arrival, confirming Cuddles Jr was in tow.

    Wilson couldn’t watch, admitting his fear of woodland creatures…including chipmunks. Good thing there wasn’t a clown in Döner Kebab’s car.

    The PAX was more subdued this morning, having actually seen the release. Admittedly, it was a lackluster task that doesn’t usually require an audience.

    YHC learned that Honeymoon doesn’t like write back blasts and actively refuses doing so. Maybe that’s a Mooresville, NC thing. Tighten up, Motor City!

    Announcments:

    Tennis Social w/ Honeydo either tonight or tomorrow night @ Kanawa. McRibb correctly asked for clarification, pointing out that the Pre-Blast says “Thursday” and “May 10”, neither of which occurs on the same calendar date this year.

    Wilson’s Golf Tournament next Friday.

    HDHH this month?

    Charlottesville launch eminent.

    VQ Week – June 26

  • That Time DK Brought a Raccoon to NoToll

    14 varmint catchers fought the lure of the fartsack and assembled at NoToll for an SOJ beatdown that went something like this:

    COP: SSH, DQs, Arm Circles, Merkins, Boxcutters

    Mosey to Tennis courts for Pan Pax 8-count Burpees

    The 4 poor souls who tripped up on the cadence are instant Ghosts, the rest of the PAX lines up on either side of them and are Pacmen. Pacmen try to crab walk to other side without getting tagged by ghosts. Plank once tagged.

    Mosey to soccer fields for Quadruple check: dips, muscle ups, 25 WWIIs (pace) – repeato x4

    Mosey to end of soccer field and partner up for Love Field, like Love Hill but on a field: 1 partner runs to end and back while other partner performs slow moving exercise. Forward lunges, Imperial Squat Walkers, Backwards lunges

    Mosey to poles for Triple Check: Pole Smokers, sideways curb crawls, bear crawl to end of 2nd curb and jog pack (pace)

    Mosey back to VSF for LBCs

    COT: Gumbo took us out

    NM

    YHC prefers not to incriminate himself regarding the title of this Back Blast, though he did arrive 10 min earlier than usual. YHC was hoping to see Big Blue upon arrival to team up with Swirly for a special assignment. Enough said. For further details, please speak to any PAX member in attendance. With such high activity at the homestead, there could be a repeat performance at SOT tomorrow…the thought of which apparently delights Honeymoon.

    Flashdance was determined to name our FNG who took off as soon as it was time to start…and offered Cuddles as a suitable F3 name.

    The mumblechatter was like never before. The SSHs and DQs were a bit of a disaster. The PAX wasn’t counting. YHC was even talking through the cadence. Good times.

    YHC took a timecheck at 20 min and everyone agreed it felt like we had been out there for double that…mostly because we stuck close together and the mumblechatter didn’t stop.

    Love Field was a crowd pleaser…especially the Imperial Squat Walkers. Great idea.

    Great workout, gentlemen. Thanks for the hard work and the laughs.

    Announcements:

    F3 Charlottesville launching – see Lab Rat

    Wilson’s golf tournament May 19

    HoneyDo’s tennis social on Thursday – BYOR