Author: Nancy Lopez

  • Three’s company for the ghost flag

    Three F3 Clydesdales came out to a balmy morning at river run only find a beatdown awaited them. A handshake Q turned into a YHC Q thanks to the ghost flag. El Nancyo (I hear this is a thing now) gave the PAX a run option but all agreed on bootcamp.

    Mosey around the front circle for some warmups. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Mosey to base of twin team hill. Years ago Doozy led the toughest F3 workout I had ever done with a suicide up Twin Team hill. We were not going to do that but rather a variation.

    The 10 percenter. 10% up the hill and perform 10 exercises, 10% more and perform 20 exercises while repeating only the last. 10 Merkins, 20 WWII’s, 30 squats, 40 Drydocks, 50 Dollies, 60 Monkey Humpers, 70 second plank hold, 80 LBC’s, 90 SSH’s, 100 APD’s. YHC’s measurements were off and hill was not as long as memory! We winded around at the top to Singers house for the ending. Run BTTF arriving 3 minutes over.

    Announcments: Clown cars for the bridge this Saturday (Bootleg and upchuck). Homegrown half, 5K, 10K this Saturday.

    Prayers to Charlotte may god wrap healing hands around her. YHC took us out in prayer.

    Mumblechatter was strong this morning, it was a pleasure working out with you gentleman! Handshake has the SOJ ghost flag.

  • Another Gear

    12 lucky F3 faithful started the week off right by fighting off the fartsack and posting out to the Alamo (AKA the FNG machine). This FNG was courtesy of Elle Woods but is a New Marketeer. The clock struck 530 and off we went.

    Quick mosey around the lot. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    To the top of the bunker. Perform 10 of called exercise at starting point, 20 at tunnel entrance,30 at tunnel exit and 40 on top the other side. Work in reverse order on the way back.

    Exercises included: Merkins, LBC’s, Copper head squats, Plank Jacks, Flutter kicks, Monkey humpers, mountain climbers, APD’s,

    Mosey/Lunge back to lot to finish off with a few sprints.

    Announcments: Homegrown half, 5K, 10K, 8/16, 9/26 CSAUP in SOJ,

    Prayers: To FNG No Show’s wife recovering from cancer. To Charlotte.

    COT: YHC took us out.

  • The ghost flag cometh

    A lucky 13 RVA studs came out to find what a Bootleg Q had in store for them. However, YHC and the ghost flag had other plans. After acquiring both the RVA and SOJ ghostflag’s on my last 2 Q’s it was an honor to be back in front of the pack. YHC did not want to let the Ghost flags collect dust in hos garage like the prior holders, not naming names. According to the RVA Run club who were assembling in the adjacent lot here is what transpired.

    Mosey to the round about, very wet so move to some dry bricks. COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    2 and half triples and a love hill:

    1. Mosey to the pipeline, triple up. Runner up the pipeline. Hand Release merkins aka Justin Tuckers and LBC’s.
    2. Love hill half way back up hill.
    3. At the Triangle, Runner up long hill, Squats and Moving lunges. Lunger moves the start point up the hill. This seemed to be problematic for the PAX as confusion was abound. So this was the half triple.
    4. At the Carillion another triple. Bear crawl up the stairs, run around the top and down other stairs. Dips and incline merkins.
    5. To the amphitheater for box jumps up the seats to the top.
    6. Various runs around the round about at the top.

    BTTF for some stretching for last 2 minutes.

    Announcments- Homegrown half/5K, 10K 8/16, also on 8/16 Bootleg and Upchuck forming clown cars for the bridge. CSAUP 9/26 in SOJ. Labor Day convergence info coming soon.

    Prayers to Flatline’s neighbor,

    YHC took us out in prayer.

  • Ruck on Steroids

    3 of SOJ’s finest fought off the gloom this morning to embrace the day in all of its glory. Two rallied in front of Hermie’s house while YHC pressed snooze one to many times so had to catch up on the long back 9.
    Nonetheless 3 miles and hundreds and topics were covered. One was the topic of the motivation on taking anabolic steroids when well past your prime. PAX concluded it would be the same motivation as someone who buys an expensive sports car.

    SYITG!

  • Stand By Me

    4 Respect warriors took to the gloom last Sunday morning to launch on a quest. Not for a dead kid down the tracks but to see where things went. We did not have to deal with Ace and his gang along the way but there was some strange looks from passerby’s at a road crossing. In all 3 miles in 55 minutes were covered. Some Pax experienced vertigo due to looking down the entire trip as not to fall on the tracks. One Pax stumbled several times but never went down.

  • Confuse the Pax

    An even half dozen shied away from the No Toll fields. While we wished our PAX well and hoped for Victory, this Pax decided to avoid injury and stay close to comforts of home. According to the CPS 12 month employees here is what happened:

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Farmer Carry to bus loop. Spread out every other lot stripe. Each pax select an exercise. Pax would perform exercise, run tracer to next station and rotate through. Exercises were: Upright rows, Romanian deadlifts, Merkins pull through, swings, skull crushers, curls. Repeato for round 2. Round 3, 4 and 5: Each pax add an exercise. Added were WWIII’s, Overshead press, American hammers, Lawn mowers, Helicopters, single arm press. Back to flag and time was called.

    Announcements: Homegrown half, CSAUP ruck,

    Prayers to Florences family as they deal with loss.

    YHC took us out in prayer.

  • Mosey down memory lane!

    14 men from the Deep South came out for a moist morning of woodshed action, including 2 FNG’s. YHC is happy to see this PAX strong with recent FNG’s and even more new FNG’s!

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the parking lot to start.  COP- 30 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Having planned a beast on the field, YHC called an audible due to the field conditions and not wanting to destroy our new AO’s field. It had been 12 years since 2.0 left winterpock elementary and I had not been back since so took a mosey down memory lane.

    Thing 1: Mosey to Pullman: Partner for Dora. Runner to pole (100 yds), 100 Merkins, 150 LBC’s, 200 Squats.

    Thing 2: In groups of 2 run to next corner while PAX Lunges.

    Thing 3: 4 corners on a circle. Lady of night style. 10 Merkins, 20 LBC’s, 30 squats, 40 monkey humpers. Mosey back to flag.

    Prayers to Futon’s family dealing with loss of MIL. Prayers to those in Texas impacted by the recent floods. YHC took us out in prayer.

    Thanks for allowing me to lead! Win the day!

  • F3 Curious

    7 HIMS answered the bell nearly 9 days ago. YHC is just getting around to the back blast! Apologies Gentlemen! The following is what I recall.

    Mosey warm up on the way to no burpee lake, stopping often to perform copious amounts of various exercises.

    No Burpee lake: Run to each lightpole on inside to perform, 20 squats, 10 merkins, 5 WWII’s. The PAX determined there were 30 poles including those behind the brick house. Run back to flag stopping at certain points to perform strenuous exercises.

    YHC took us out in prayer! Again apologies for delay (Went on Vacay to beach and completely slipped my mind.

  • What do you mean you don’t know who Squiggy is?

    5 of SOJ’s finest came out to see what this week’s installment of the green mile had in store for them. 1 PAX came rolling in white lightning style as the PAX had started the mosey. No one could believe how fast that Van could corner. According to a jogger nearby here is what went down.

    Quick mosey around the front lot to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Starting at one end of lot perform 5 Squats at every 5th parking line. Perform 10 Squats every 10th line. Make it easy perform exercise in 3 stops along length of lot. 15, 20, 25, etc up to 50. Exercises. SSH, Drydocks, LBC’s, WWII’s, Lunges, Hand release merkins and a few others.

    Runs across lot, Sprints, Bernie, high knee’s to close us out.

    If you never seen Dr. Scholl’s monkey humpers it is worth the price of admission. Nicely done sir.

    YHC took us out in prayer.

  • One Amelia Bro made it worth it!

    As YHC drove to the Green mile we contemplated doing the workout in my garage and wondered if anyone would be present on a moist morning. We were in luck as a basketball team showed up to see what the Green Mile had in store for them. The mumble chatter was strong this morning as we discussed 8 tracks, CD’s, Cassette tapes, etc. as the tunes blasted.

    Warm up: Usual stuff.

    COP: To various song, perform various exercises.

    YHC quickly took us out in prayer.