Author: Nancy Lopez

  • Kettlebell Tax

    7 of SOJ’s finest posted for beautiful Tuesday morning (70 and sunny) kettlebell beatdown at the hands of YHC.

    **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 end of lot to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    COP 1: Paula Abdul (2 steps forward, 1 step back). Farmer carry kettlebell 2 light poles forward perform called exercise, 1 pole backward and repeat exercise around the lot. 10 swings, 20 overhead presses, 30 upright rows, 40 curls, 50 straightleg deadlifts, 60 bench presses.

    COP 2: Runner/Timer calls exercise. Around the circle twice so 14 exercises completed.

    COP 3: 4 minutes of various holds:

    Announcements: Convergence Memorial Day Tredegar.

    Prayers: To those traveling for holiday. YHC took us out in prayer.

    Always an honor to lead!

  • Flex Friday Returns

    11 strong at a 70 and sunny day on the hill. YHC had promised a return of flex Friday and unlike the week prior he delivered this week.

    **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 to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Ring of fire style: Everyone grab a coupon. Runner/timer calls exercise

    1st round run up hill to hydrant: PAX did curls, overhead press, skull crushers, WWIII’s, etc. total 11 exercises.

    2nd round: Run to railings for 5 Jerkins, Pax did swings, squats, pull through merkins, etc.

    3rd round complete 10 of called exercise.

    Time was called.

    YHC took us out in prayer.

  • You said Flex Friday

    There were whispers an OG was going to make an appearance at SH today? YHC had 2 workouts planned, one Wilson approved and one pain inducing beatdown. We went with option 2 since Wilson was still snuggled in his fartsack. “When everyone is expecting a ground and pound, you need to switch it up and throw some running at them” – Marmaduke. Run we did on the Cul-de-day tour. An old time Nancy special.

    **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.  

    Warm-up. 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, DQ’s, Merkins,

    COP1- Run up Otterdale Hill (aka SATAN’s son’s hill) to the other entrance. Each cul-de-sac perform 10 called exercises and 10 back where we started. 1st Merkins, run to next, double sac squats, run to next another double LBC’s, Next also a double Drydocks, Next (stop to do monkey humpers for the benefit of Futon and Heists ring’s. Double flutters, next triple SSH’s. Head back to flag stopping for some PT along the way with a repeato of all exercises. To the flag for a quick 1 minute stretch.

    Prayers to those at FSU dealing with yet another mass shooting. Also those survivors and family of Virginia Tech and all the other senseless mass shootings as after the cameras go away those families live their lives dealing with the pain. Prayers to my son Jake getting final testing as he exits a clinical drug trial for his rare disease, Galactosemia. YHC took us out in prayer.

    Always an honor to lead and always and honor to be part of this group of HIMS!

  • 9 for 5?

    9 of SOJ’s best emerged on a crisp 70 and sunny morning for kettlebell mania. It was good to have some new blood with 2 just FNG’s from the day prior. According to CPS Maintenance here is what went down.

    **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 front lot.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    9 people = perfect numbers for triple checks:

    1st Triple: Runner, Curls, Skull crushers.

    2nd Triple: Runner, Upright rows, bent rows.

    Ring of fire with each Pax picking their exercise.

    3rd triple Runner, Overhead press, ?

    Ring of fire Repeato.

    9 men, 5 different beat downs, that is getting it done 9 to 5!!

    YHC took us out in prayer. Always an honor to lead!

  • Reports of my demise are greatly exaggerated

    Here we go, back in the saddle. YHC was happy to find an open spot on the Q sheet. After months of travel and some down range posts, there is no place like home. Great to have FNG from Monday, Festivus, back out today. Woodsman was ready and waiting as the clock struck 530, Hermie and Dumar came in on 2 wheels at the bell. According to the trash man, here is what transpired.
    warmarama: 20 SSH waiting for Hermie, mosey to back of school for rest. 10 each: DQ’s, helicopters, squats, Ukrainian soldiers, merkins, LBC’s, Rosalita’s

    proper Lightpole alley: starting with 100 on each end and depending by 10. Squats, LBC, Merkins, calf raises, Drydocks, box cutters, SSH, and a few more that are known only by those that were there, besides me. That left 4 minutes to lunge, high knee and Andy Dufrane back at the flag.

    prayers to all those traveling for spring break. YHC took us out in prayer. Always an honor to lead! Lucky to lead.

  • Get a shot in your brain

    6 Redwoods posted out on this Election Day ready to vote for a good kettle bell beatdown. What was to be a Purple Rain Q turned into a Nancy Q. Thanks PR for allowing me to get back to the Q sheet as I have a break from travel this week. Nothing better than starting a day with fine men!

    Warm up: 20 each: LBC’s, SSH, Imperial walkers, 10 each: Merkins, CH squats, Cherry pickers, DQ’s, Helicopters.

    Get to it: Round Robin of 6 with timer carrying the 50lb cannon ball to various lengths while pax rotated through: Kettle wings, Curls, Goblet squats, HR Merkins, LBC’s. 3 rounds completed. Then slow mosey around bus loop.

    Next rotation: Upright rows, Skull crushers, WWII, Drydocks, 1 more???, 2 rounds completed.

    Prayers for our country and that whatever the outcome we can united.

    Always an honor to lead. SYITG

  • 2 10 year men

    12 veterans of the gridiron came out to see which SOY man would be leading the Mecca of F3 Richmond for the final day? Of SOJ takeover. YHC signed up early for this one due to enjoying going to where it all started. We had 2 10 year men with us (J’ville and Chum). We owe a dept of gratitude to these and all 10 year men. Without them breathing life into F3 in the early days there may have been no F3 for all of us to find. We are all grateful.

    According to the early morning pickleball crew here is what went down.

    Mosey to the gridiron for warmarama. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Line up on goal line for a Build a Beast. Squats, Merkins, LBC’s, Flutters, Drydocks, SSH’s. 6x6x6

    Back to goal line for a triple check. Runner, Deshaun Watson merkins, LBC’s.

    Back to goal line for various runs over various distances up and down the field 3 times. Back to COT. YHC took us out in prayer.

    Whitesnake is playing at Richmond Roll today 12-2 for a biker rally if you want to partake.

    Always an honor to lead.

  • Old Man Speech and 52×2

    Apologies to Oyster for being so late on the BB. What better way to start off your Bday then to Q in the gloom. A hearty Pax was ready to go at the bottom of the hour.

    **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 to Otterdale to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Simple run to every 2nd mailbox on the right and perform 52 of called exercise. PAX called exercise. Some of these were: Squats, Monkey humpers, Gorilla humpers, Lunges, WWII, Merkins, MT climbers, Plank jacks, LBC’s, Dollies, Flutters. Ran big loop and out to main entrance before heading back.

    YHC took us out in prayer.

  • Intersections and Sac’s

    11 brave Pax stood ready for another edition of Satan’s Hill.

    **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 Otterdale to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The thang. Run the trail to road stopping at each cul-de-sac and intersection to perform 25 of called exercise. 6 intersections and 8 Cul-de Sac’s with a lot of running in between. Excercises to name a few: Merkins, Squats , SSH, WWII, LBC, Plank jacks, MT climbers, Dollies, Imperial walkers, Lunges, etc.

    Back to rock pile with 8 minutes left. Grab a rock and and do 25 of called exercise.

    YHC took us out in prayer.

    Always an honor to lead. Make today AWESOME !!!

  • Kingpin

    Oh! Thank heaven there was eleven! 11 men posted out to a brisk 70 and sunny day to see what non running events YHC had in store for them. Little did they know YHC would throw a monkey wrench into the workout and cover 2.5 miles on Satan’s Hill!

    Mosey across the lot for warmup. 20 each: LBC’s, SSH, 10 each DQ’s, Helicopters, Jazzercise, Imperial Walkers, Copper head squats, cherry pickers, Merkins.

    To the hill for a Build a Beast! Exercises were Squats, WWII’s, Box cutters, Plank Jacks, SSH’s. Finished right on the stroke of the quarter hour.

    Burn was good today fellas. Always an honor to lead.

    Announcements: See Slack, Frozen Triangle, Grow Ruck, etc.

    YHC took us out in prayer.

    Be a positive light to others as you move through your day and it will come back to you tenfold.

    Welcome FNG Dumar! Another New Marketeer! Also Respect!

    https://www.google.com/search?q=mrs+dumars+kingpin&client=safari&sca_esv=597772508&hl=en-us&sxsrf=ACQVn0_Ald1L_-FXYFACntEKnQMegihMcg%3A1705059235168&ei=oyOhZdLsCba15NoPj9Gl-AU&oq=mrs+dumar&gs_lp=EhNtb2JpbGUtZ3dzLXdpei1zZXJwIgltcnMgZHVtYXIqAggAMggQABiABBiwAzIOEAAYgAQYigUYhgMYsAMyCxAAGIkFGKIEGLADMgsQABiABBiiBBiwA0iWDFAAWABwAHgAkAEAmAFToAFTqgEBMbgBAcgBAOIDBBgBIEGIBgGQBgQ&sclient=mobile-gws-wiz-serp#fpstate=ive&vld=cid:40de2ed2,vid:JvBWhPw3zJs,st:0