ATTENTION PAX!
The Ghost Flag will be up for grabs this Saturday at DogPile. Make sure that your Nano-regions are well represented. There will be a competition between Nano-regions to see who goes home with the flag and another prize! See you Saturday!
Kubota
11 Warriors attacked Hoedown in the dark gloom this morning. Condition were 70, Sunny and Humid! This is what went down:
COP:
Invisible Jump Ropes x 15
Don Quixotes x 15
Helicopters x 15
LBC’s x 15
Carolina Dry Docks x15
Mosey back to YHC’s truck and collect coupons (2 x bricks)
Thang:
Head down Lindsay Ct to the bottom and commence SUPER 21’s with Coupons
1 x Merkin/1 x WWII/1 x Squat
2x, 3x, 4x, 5x
Butt Kickers up Lindsay with coupons held high
6x, 7x, 8x, 9x, 10x
High Knees up Lindsay with coupons held high
11x, 12x, 13x, 14x, 15x
Mosey up Lindsay
16x, 17x
Mosey
18x, 19x
Mosey
20x
Mosey
21x
Head over to blacktop hill and relieve yourself of coupons.
11’s
1 x whatchamacallits, Bernie Sanders up hill, 10 pole smokers on fence
Repeato until 10 whatchamacallits and 1 pole smoker. (Made it about halfway until time up)
Mosey to the Shovel Flag
COT, Numberama, Namearama, YHC took us out
NMS:
Great work by all the PAX today! YHC was trying to keep up with Gomer Pyle but just didn’t have enough to do it. Great work GP! YHC doesn’t believe anyone was woken up on Lindsay with the sounds of bricks clanking together or hitting the road. The PAX killed the Super 21’s in quick fashion. YHC didn’t think 45 minutes would be enough time, but we ended it with 10 minutes left. Wish we could have gotten all the 11’s in, but time was called. Whatchamacallits have become quite popular. They still suck, though! Glad to have Opus at Hoedown checking it off of the Summer Tour.
Announcements:
Fireman Ed has his VQ at Hoedown next Monday!
Roller Coaster/HDHH this Wednesday at Kuba Kuba Dos at 5:30pm
PuppyPile on August 25th after DogPile. Marv has the Q
Great work today guys, and way to get it all out!
Kubota
keep posting!
8 strong hit the trails or blacktop this fine Sunday morning. Conditions were clear, 70 and sunny with some peacefulness and serenity thrown in.
This is what we did:
YHC called the Nickel Bridge to Buttermilk to T Potterfield to North Bank route. An “Oldie but Goodie” route right, Vinny! Saab stayed on the blacktop and made it down and across the Mayo Bridge and back up to T Potterfield and ran halfway across until he met the trail group, turned around a ran with us until Tredegar and continued up the hill on the blacktop surfaces back to and around Byrd Park and then threw in a few hill repeats on Love Hill. Great job! Gomer and Upchuck took off out of the gate and killed the called route in an hour! Well done! Hardywood did the called route with a few modifications to make it longer. The rest of the PAX ran the called route in about 90 or so minutes. Great job to all!
What a great morning! It warmed up a little when we got out of the shade onto T Potterfield. Everything including the river and city were really bright with the sun reflecting off of everything. A nice break from all of the rainy, dreary, cloudy days we have been experiencing. YHC rolled his ankle about two miles in but continued on in an ugly fashion. Vinny may or may not have had a slight tumble. I’ll let him describe. Glad to have Shakedown and Gomer Pyle back out in the gloom after their vacations! Also, glad to have Hardywood back out after his paternity leave. YHC enjoyed our conversation about long term planning, Hardywood! YHC didn’t make ET’s but I know some folks went. Hope you had a great breakfast. Enjoyed it fellas!
Announcements:
Combined Roller Coaster and HDHH this Wednesday at 5:30pm at Kuba Kuba Dos in Tuckahoe Shopping Center. I have a loop route planned in the hills nearby and then we will convene for food and beverage after. No outdoor tables there, so you may want to bring a change of clothes and/or deodorant.
PuppyPile on Saturday, August 25th immediately following Dogpile. Bring those 2.0’s out! Marv has the Q.
Announcement on Ghostflag appearance soon. Look for a PreBlast.
New Podcast is out.
Have a great Sunday all!!
Kubota
keep posting!
WHO: ALL PAX!
WHAT: Roller Coaster(WedHillRun) and HDHH
WHEN: 8/8/18 @ 5:30pm
WHERE: Kuba Kuba Dos (Tuckahoe Shopping Center)
WHY: To run hills, drink beverages, eat food and enjoy fellowship
HOW: Drive your car there and get out
6 non-SOJ PAX posted to SOJ Twin Team in the gloom this morning to better themselves physically and mentally. Yes, YHC knows that one of the PAX is from Powhatan, but YHC means Richmond/Chesterfield SOJ! 5:30am, let mosey!
COP:
Cotton Pickers x 15
Arm Circles Forward and Backward x 10 small x 5 big
Imperial Walkers x 15
Russian Soldiers x 15
LBC’s x 20
mosey over to James River Road for:
Lindsey’s (40’s)
30 Reverse Crunches/10 Carolina Dry Docks on the open grassy areas beside road
mosey down the road a ways
25/15
mosey down the road a ways
20/20
mosey down the road a ways
15/25
mosey down the road a ways
10/30
Plank
Now the PAX is in front of James River H.S.
PAX does different traveling exercises toward Robious Landing:
Butt Kickers, High Knees, Carioke to the right, Carioke to the left, Run Backwards, Lunge, Bear Crawl, Russian Soldiers, Imperial Walkers.
5 Burpees OYO
Now PAX is near wooden guard rails beside road. Grab some wood for:
11’s
Dips on the rails and Incline Merkins on the rails
Mosey a little ways to the river bank and grab a bench or picnic table.
20 Box Jumps OYO
Trot over to the kayak/canoe landing and run down and up the steps for four rounds. Dip hand in the water just so you can say you were in the river this morning.
Mosey back up to the boat landing parking lot for 3 Minutes of Mary including: Rosalitas, Box Cutters and V-Ups.
Mosey a little to the wooden posts and grab a post and hold 6 inches, then 10 Pole Smokers, then 6 inches, then 10 Pole Smokers.
Mosey back toward schools and circle up near the front of JRHS for a Merkin Ring of Fire. 3, 4, or 5 merkins of PAX choice. No repeats. Included were Diamond, Scorpion Dry Docks, Regular, Shoulder Tap, Spider and some kind of partner merkin that Lockjaw had us do.
Mosey back to Bettie Weaver and to the VSF.
COT, Numberama, Namearama and King George took us out (well said!)
NMM:
This was YHC’s first post to Twin Team and also, first Q, as well. YHC was not familiar with the AO until he left work early yesterday and rode around a little. We all know that Twin Team hill is there, but YHC needed to check the rest out. This is a great AO! T-Claps to the PAX members that started a boot camp here. Lots of options! A tour this morning was needed so YHC could familiarize himself a little better. The PAX did not realize the decline in the road heading down to the river, but definitely noticed the incline on the way back. Mr. Holland noticed that we took a left turn out of the BWES parking lot at the beginning of the work out. I think he wanted to go right and over to TT hill. YHC was not up for that this morning. Maybe next time.
Welcome back to King George who officially took on his new F3 name. Way to come back out and kill it! Also, glad to see Water Wings back out for the third day in a row before he heads back to Cary today. We are glad to have had you! T-Claps and Respect to Flipper who was looking as slim as ever on his weight loss journey and Lockjaw was steady as ever. Thanks for making my Twin Team VQ a success, gents!
Have a great weekend all!
Kubota
keep posting
A PAX of two posted at Roller Coaster during the late afternoon of our country’s Independence Day.
YHC and Husky showed up at 5:05pm and did two slow short loops. We finished a little before the official start time of 5:30pm but waited around to see if any others showed up. By 5:33pm there was no sign of any others. YHC and Husky left and picked up the rest of his family from home and attended a cookout at friends. Calories from col beer were inserted into YHC’s body after today’s weight loss session this morning in the gloom. Husky tried his best TYA impression by running shirtless. Well done, Husky!
Have a great evening all!
Kubota
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47 Colonials attacked the Independence Day F3RVA Convergence this morning on the 242nd anniversary of our ancestors telling King George III to “Shove It!” Conditions were 70 and Sunny after the sun appeared from behind the great RVA skyscrapers. 7:00am and BOOM! time to roll!
Mosey from Tredegar parking lot to Brown’s Island for:
COP:
Helicopters x 15
Don Quixote x 10
SSH x 20
Merkins x 10
Crab Cakes x 10
Recover and half the PAX go with Assistant Q Lockjaw and other half go with YHC. Hot Potato Q is in effect for both groups.
Kubota PAX:
Mosey across the footbridge to the WestRock Building. Stare down the mighty steps on the side of the building and commence a Triple Check. Partner 1 runs up and own all steps, Partner 2 performs merkins, Partner 3 performs LBC’s. Three times through. Al Gore to wait for the six.
Kubota passes Q to Hardywood
Mosey back to Brown’s Island and pick a nice spot on the concrete like “grass.” 21 rounds of escalating merkins and WWII sit-ups in cadence! One of each, then two of each, then three of each, etc., etc., etc. AUDIBLE! 11 rounds(that was plenty!!)
Hardywood passes Q to EF Hutton
Mosey back to the hill under the Virginia War Memorial. Four Corners on the Hill(WOW!) Corner One 10 x Burpees, Corner Two 20 x Box Cutters(time to catch your breath a little), Corner Three 30 x Carolina Dry Docks, Corner Four 40x Jump Squats. EF Hutton wanted more! REVERSO!!
EF Hutton passes Q to Flange
Partner Up! Partner One does 15 merkins while Partner Two Lunges toward tree line on hill. Partner One runs and catches Partner Two and switch up. Continue and end at Gravel Path on hill. Same thing on the way back except each partner does 15 Partner Leg Tosses upon switching. Back at starting line, round three is Partner One does Mt. Climbers while Partner Two runs to grave path and back. Three rounds each partner.
Flange passes Q to Honeydo
Mosey around parking lot and down Canal St and back up path to the North Bank Trailhead. Partner up. Partner One performs reverse crunches while Partner Two runs up trail, crosses first footbridge, avoids someone’s underwear on the bridge, and comes back. Two Rounds each partner. Al Gore for one minute and TIME UP! Back to Flags!
Lockjaw PAX:
Lockjaw Q
After COP, mosey back to Shovel Flags and up the hill to the canal. Using the large wall, the PAX did a Triple Check. Partner One does Balls to the Wall, Partner Two elbow planks and Partner Three Crawl Bears down the hill to the path and Bear Crawls back up the hill. Three Rounds. Next the PAX went higher up the hill across the canal for Touch a Tree. One Partner touches the appropriate number of trees while the other Partner performs the following exercises: Trees 1 and 2 – Mountain Climbers. Trees 3 and 4 – Monkey Humpers.
Lockjaw passes Q to Flipper
Mosey back down the hill to the Shovel Flags. Five Shovel Flags, so five Burpees at each of the seven light posts on Tredegar St. to the turn-off to Brown’s Island for 35 total Burpees! Performed some Mary while waiting for the Six (6 inches, Flutter Kicks, Rosalitas.) On the return trip down Tredegar St., Bear Crawl to the next light post and run backwards to the next two light posts. Repeat until the PAX is back to the Shovel Flag intersection.
Flipper passes Q to Spit
Mosey down the ramp leading up to the bridge to Belle Isle. Merkins and LBC’s while PAX waits for foot and bike traffic to depart the bridge. Run backwards up the bridge, 5 merkins, bear crawl, 10 merkins, run backwards, 15 merkins, bear crawl, 20 merkins, run backwards, 25 merkins. Reverso down to the bridge with 20, 15, 10, and 5 merkins to the bottom of the bridge. Mosey back to the Shovel Flags for some Mary including: Bird Dogs, American Hammers, Freddie Mercuries, LBC’s, Flutter Kicks, and others. TIME UP!
COT, Numberama, Namearama, and Fudd, Honeydo and YHC took us out!
Announcements:
PuppyPile is July 21 at 7:05am
Breaking Bread needs a Q for July and August
I missed a couple others, so put in comments please.
NMM:
Wow! What a morning! Nice to see this turnout. YHC did not expect so many, so YHC needs to stop underestimating this PAX. Everyone worked hard and got it all out. As for YHC’s group of PAX, mumble chatter ceased after the first round of the Triple Check stairs on the WestRock building. Then Hardywood just made sure there was no more mumble chatter with his 21 audibled to 11 rounds of merkins and WWII’s. Audible definitely had to be called on that one! Four corners was definitely tough and the partner work at the end finished us off. Lockjaw’s group had light mumble chatter but ceased because of the heat. A consistent theme from Fudd was his possibility of splashing merlot since he drank a bit of wine last night (what happened to the Scotch?) There was plenty of coffee, water, fruit, sausage and fellowship afterward! There was also sausage from the grill to eat. (see what I did there?) Welcome to Water Wing visiting from Cary, NC. Welcome to FNG – King George from Powhatan. YHC changed his name after a suggestion from Lab Rat that any FNG that posts on the July 4 Convergence should be named King George. Next year, any FNG’s will be named Cornwallis or Benedict Arnold.
YHC would like to especially thank Lockjaw for leading the second group of PAX and all the Q’s that had the Hot Potato tossed to them. Thanks for the coffee, Hardywood!
I know I missed a lot of mumble chatter before, during and after the workout, so please add in the comment section. Several PAX jumped in the River during the coffeteria.
TO all PAX that came this morning and to the PAX who are out of town on vacation, have a Safe and Happy 4th of July!! Thank God for our Freedom!
Kubota
keep posting
10 strong attacked No Toll this morning in the 81 degree warmth with no air movement. The only breeze created was when the PAX was moving around. Here is what went down:
Mosey to the far field for:
COP:
Invisible Jump Rope x 15
Helicopters x 15
Don Quixote x 10
Hillbillies x 15
Merkins x 10
Scorpion Kicks x 10
Crab Cakes x 10
Doracides (w/Big Cones)
Partner up. One partner runs to first cone and performs one Burpee then runs back and touches partner. Run to second cone and perform two Burpees then run back and touch partner. Run to third cone and perform three Burpees then run back and switch with partner. Exercises that the other partner is doing are: 100 Merkins, 200 LBC’s and 300 Squats.
Partner Work:
Find a new partner and perform 3 sets of 20 PLT’s each
With same partner perform 2 sets of 15 Elbow Plank Plerkins each
Find a new partner and Wheelbarrow to the last cone and then perform 8 Booyah Merkins. Switch with partner and wheelbarrow back to first cone. 8 more Booyah Merkins
Pole Smokers:
Mosey back towards the parking lot and stop to grab a pole each. PAX holds 6 inches while person at the first pole performs 10 Pole Smokers then pass to next person. Hold 6 inches unless you are doing Pole Smokers and work your way to the last person.
Mosey to the basketball court for:
Four Corners:
Corner 1 perform 20 x 2-count Mountain Climbers
Corner 2 perform 20 x Monkey Humpers
Corner 3 perform 20 x Scorpion Dry Docks (10 with each leg up)
Corner 4 perform 20 x Jump Squats
Finished too fast…Repeato
Merkin Ring of Fire:
Each PAX member chooses 1, 3, or 5 reps of a different form of Merkin. No repeats. Included were: Hand-Release, Should Tap, Peter Parker, Regular, Clap and Finger-tip
3 MOM:
Rosalitas x 15
Heels to Heaven x 15
Flutter Kicks x 25
COT, Numberama, Namearama, and YHC took us out
Announcements:
July 4th Convergence is tomorrow!! 0700 at Tredegar. Hot Potato Q!! YHC will start us off and then toss it. Have some ideas ready in case you get the potato!! Coffeteria and Light Breakfast following. If you are in town, be there!
Next PuppyPile is July 21 immediately following DogPile. Bring out your 2.0’s for some fun and exercise.
Breaking Bread needs a Q for July.
YHC, Lockjaw and maybe others have a paddle trip set for Thursday at 6pm. Huguenot Flatwater. Bring your Kayaks, canoes or other floating devices.
NMM:
YHC was very pleased with the energy and hard work that the PAX put out this morning. It was hot and hard to breath with no air moving, but everyone did their job! Welcome to TurnCoat (DK’s nephew) who posted for the third time in the last few months and killed the workout! Doracides were tough but at least we got them out of the way early. The last time I brought them to a Q was in the Winter and they were not as evil. They got everyone soaked with sweat early this morning. Mumblechatter slowed down after the first few minutes of the Doracides.
YHC would like to thank the SOJ men for letting him Q No Toll for the first time this morning. Thanks for coming and for working hard! It was a pleasure!
Have a great Tuesday all!
Kubota
keep posting
PuppyPile is set for July 21 at 7:05am. Bring your 2.0’s for some fun and some exercise. Starting immediately after DogPile.
Upcoming Q’s, please announce this after your workouts.
There may or may not be a tug-o-war rope involved.
See you there!
Kubota
22 strong (7 on two wheels and 15 on two legs) attacked RAMM and RAMM Gears this morning. 5:26am and directions were given. 5:30am and BOOM! off we go!
THANG
Multiple distances were covered today including:
4.2 mile route: Grove West to Tuckahoe Blvd to Granite to Cary to Tempsford. Go down and up the Two Hills of No Mercy! Return the way you came.
4.9 mile route: 4.2 mile route but run to Malvern and back to Mary first.
5.7 mile route: 4.2 mile route but run to Thompson and back to Mary first
8.?? mile route: ?
Multiple miles for Gears: ?
3 Minutes of Mary at the Shovel Flag for those that finish early including Box Cutters, LBC’s and Flutter Kicks.
COT, Numberama, Namearama and YHC took us out
Announcements:
July 4th Convergence coming up on Wednesday. 7am at Tredegar/Belle Isle Parking Lot. Hot Potato Q. YHC will start and then toss it. Have some ideas ready! Breakfast/Coffeteria/Jump in the River immediately following.
Gumbo will be leading Dogpile tomorrow. He will absent for a month after that so if you need to get your fill of Gumbo in, show up! Have a safe trip, Gumbo and family!
Lab Rat is leading Dogpile next Saturday. (Just throwing that tidbit out there so he will be happy)
Summer challenge is moving right along. Will anyone catch Vinny while he is on vacation? The ever-elusive Gridiron post is the only one he needs!!
Pick 2 and Fiancee are leading The Creek next Friday for his Wedding Rehearsal Day. Nuptials the next day. Congrats in advance!
Shakedown and Rosie are about to attack a 50k on Saturday. Shoot them a text and cheer them on! They GOT THIS!
NMM:
YHC sent a Pre-Blast out for RAMM yesterday but he had to call an audible at 5:25am this morning because it was not enough numbers. So normal run it was. The Challenge/Competition will have to wait for another time. YHC’s routes were long for the 4’s and short for the 5’s and 6’s. YHC apologizes, but everyone finished right around 6:15am so it worked out. YHC took the Snake River route that Lockjaw devised in May (when it was flooded) and tweaked it some. YHC wanted everyone to experience both Tempsford and Kennondale. In YHC’s opinion, Kennondale may be more of a pain than Charmian. Kennondale after Tempsford is just plain harsh! Either way, hills were attacked after a nice flat warm-up jaunt and then a nice flat recovery run on the way back in.
Welcome to my friend and FNG Re-Run (Clint). Re-Run is an avid runner and decided to join us this morning after he ran the same two hills yesterday morning. He must love those hills! Lab Rat gets credit for the FNG naming since that is his new thing.
YHC is not sure what the cyclists did, but it was great to see a large group of them out this morning.
Swirly and TYA crushed the early-bird long distance route. Great job!
Have a great Friday all!
Kubota
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