Author: Nancy Lopez

  • Winds of August

    YHC Welcomed 8 PAX to the first day of August with a solid SH beatdown. Unfortunately there was a toxic gas leak in the area that caused the PAX to keep moving and ahead of the fumes.

    COP: 20 each SSH, LBC’s, 10 each: Deadman hangs, helicopters, Ukrainian soldiers, Jazzercise, Flutters,

    Run to the Villages. Run the giant horseshoe stopping at each intersection doing an exercise. It was progressive so repeato as you go. 10 Merkins, 20 LBC’s, 30 Squats, 40 plank jacks 50 flutters, 60 SSH, 70 Drydocks. Audible called to finish with 1/2 the original exercise in effort to finish on time. Found the path on the way back and finished right on time.

    Announcements: See slack

    Prayers: Unspoken for Duke. YHC took us out in prayer.

    Make today AWESOME!

  • Bambi Lives

    5 strong at SH on a mild Friday morning. As we were getting ready to COP we heard breaks screech and a thump. The PAX ran over to see what was going on. We saw a car speeding away and a deer in the middle of the road. As we approached the deer was moving. We contemplated putting it out of its misery when it wobbled to its feet and ran off. Long live Bambi.

    COP- Usual rotation of warm up exercises.

    The thang: Run down Sultree stopping at every other mailbox on right to perform 10 each Merkins, LBC’s and Squats. After 1.2 miles we found a coupon pile. Runner calls exercise for pax and cycle through twice. Run back down Sultree performing the first set every 3rd mailbox.

    YHC took us out in prayer.

    Announcements see SLACK!

  • Beat the Heat

    5 Ran in 2 groups and 3 walked a fast 3.5 miles.

  • Bull Durham

    Only 2 Gloom warriors showed to join YHC in the latest edition of the Timberwolf beatdown. According to the late arriving garbage truck driver, this is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers,/, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    A proper Horseshoe. Several weeks back I called for one and did not execute. So I was back today to set things right. Horseshoe was on the trail beside the track (Big Hill). Working our way up adding one at a time, picking up the next exercise on each side. Up with 5 Drydocks, 10 WWII’s, 15 jump squats, 20 Merkins, 25 LBC’s, 30 Lunges, 35 Plank jacks. Back down dropping an exercise each run. Time for a lap with various runs thrown in Mosey BTTF.

    Announcements: See Slack

    Prayer Requests: I pray for Dozey and questions from Posey on their screening of Bull Durham the night prior.

    YHC took us out in prayer.

    Thanks Dozey, Posey for not making it a solo workout.

    Make Today Awesome!  

  • What’s New in New Market!

    6 men started and 5 men finished. McGruff let the coupons get the best of him. Prayers to him and hope he is well/gets better soon. YHC had grabbed the Q the night prior and planned an all inclusive Hot Potato. According to the Frogs here is what went down. (Frog count 139 in NM pool).

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    YHC: Starting at rock pile run trails the the 2 cul-de-sacs and perform 20 each: Merkins, LBC’s and squats then repeato back at rock pile.

    McGruff: Triple check with coupons. Curls, Triceps and runner to bars for 10 jerkins.

    Boberry: 11’s Log lifts and WWII’s

    Body Karate: Body builders along with other misc exercises

    Rosetta Run to pull up bar and do 6-10 pull ups while partner does squats.

    Announcements: HDHH coming to SOJ. See slack.

    Prayer Requests: Prayers to McGruff, may he heal quickly.

    YHC took us out in prayer.

    Make Today Awesome!  

  • 4 Men and 20 years ago

    ….this workout would have been a little easier as a younger man. YHC and Honeymoon rolled into No Toll to find pretty much the lone survivor of the Edgewater/Roundtrey PAX, AKA Mcgruff, and a bullseye getting some pre run work in. At the count of the trash truck we were off.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Horseshoe- Run the trail shoe starting at 5 increasing by 5 on after each run completion. WWII’s Merkins, SSH’s, MErkins, Drydocks, Monkey humpers, etc.

    1/2 merkin mile- Run 2 laps completing 10 merkins and 10 lunges at each turn.

    4 corners: Tennis courts- Jump squats, LBC’s, SSH’s and something else hard

    Announcements: HHH coming to SOJ.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Just to guys rucking with a dog

    YHC expected a bigger showing for a gorgeous Sunday morning at OTB. But he stood alone with his dog until just prior to push off aisle 5 came screaming in. Apparently he had to drop the kids off at the pool prior to departure. 3.5 miles covered. great F2 with aisle 5 afterwords.

  • 2 for the money

    YHC pulled down Satan’s Hill to find an empty parking lot. With minutes to spare Rosco kept this from being a solo workout. According to the bullfrogs here is what went down.

    Hot Potato. YHC started us off with the standard warm up.

    YHC still at the helm. Run down Sultree all the way to the back of the hood stopping at every other mailbox on the right to perform a rotation of 20 Merkins, 20 LBC’s, 20 squats. 20 minutes in and throw it Rosco. Run back by way of Willomore stopping at intersections for 10 Merkins, 15 WWII’s and 20 squats. Mix in some sprints as well. To the coupon pile for Sets of curls and overhead presses. Run up the hill return for 1 more set of coupon work. Time was called.

    YHC took us out in prayer. Rosco I appreciate the push today and keeping it from being a solo affair.

  • Last Day of Spring

    Spring was in the air at Satan’s Hill as YHC arrived. Oyster was getting some extra credit jogging around the AO. The rest of the PAX was ready to wait until 5:30. As the clock struck away we went. According to the frogs here is what went down.

    COP: 20 each SSH, LBC’s, 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, Thigh masters, Flutters.

    The thang: Triple/Triple. Grab a coupon. 1st tripple: Runner, Curls, Overhead press, 2nd: Chest press, LBC’s, runner. 3rd Runner, Triceps, rock copters. A few coupon holds, lunges and stretches to round out our time.

    YHC took us out in prayer. SYITG!

  • And now our watch has ended

    To bring a finale to SOJ takeover week YHC motivated himself by signing up to Q. When Wilson stated he was in, I modified the workout to accommodate. Us Respect guys need to watch out for each other. However Wilson bagged it so modify was a no go. According to the cycle enthusiasts here is what went down.

    Mosey to the crop circle for COP: 30 SSH, 10, DQ’s, 10 Helicopters, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 Merkins, 10 LBC’s, 10 Dollies, 10 Plank jacks. Mosey down the long winding road.

    The thang: Pipeline Triple check: Runner on pipeline, Hand release merkins, LBC’s. Mosey back up the road with some Sprints, Lunges, BS’s mixed in. Back to Ampitheater. Merkins up starting with 1 up to 15 on each step. Dips down, Squat jumps back up, WWII’s back down. Time was called BTF with 1 minute stretch to end the game.

    Announcements: Get on slack. If you are not ask someone who knows what they are doing to help you get on. Slack should be all things communication for F3 RVA. F3 Leadership zoom monday at 7pm. The bridge in Charlottesville: 1st Saturday of month, clown cars leave various locations.

    YHC took us out in prayer. Great followship at Libbie Market after. I learned I need to get a new watch, one like Bacon Bits!!