Author: Nancy Lopez

  • 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

  • Ann Arbor is a whore!

    A lucky 7 Pax braved the 70 and sunny conditions of the Old Hundred to get their kettles on! After discussion of a football game the night prior YHC called for a very short mosey.

    COP: Invisible Jumprope, Helicopters, Imperial Walkers, Jazzercise, copper head squats, deadman hang, Plank jacks, LBC’s.

    Thang: Carry kettle around school to each door. Do exercise of door count plus 10, progressive all the way around the school. Door 1: 11 copters, Door 15: 25 copters, 25 curls, (This is where YHC was thrown off thinking he was heading to door 2). Door 14: 24: copters, curls, skullcrushers and so on it went adding, 23 overhead press, 22 goblet squats, 21 swings, 20 bent rows, 19, straight leg dead’s, 18 dips, 17 merkins, 16 LBC’s, 15 dollies.

    Not the most intense workout on heartbeat but some good solid muscle burn. Great mumble chatter. Rudy and YHC have the same hatred of that school up north. I guess the phrase “cheaters never win” is not true!

    Prayers to Wildcat and family for strength and good news. YHC took us out in prayer! Make today Awesome!

  • Uncle Touchy’s Mustache

    8 of SOJ’s finest came out in the morning crisp air to see what YHC had in store in his return to the Q sheet. There is some lip hair coming in, you can judge how it looks.

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

    The Thang: Starting at 30 and working down by 5 with a run across the lot between each set. First set was Kettle swings, curls, LBC’s. Worked down to 5. Next set with a shortened run, Skullcrushers, kettle copters, and dollies. 30 down to 5. Last set was Overhead press, squats and flutters. Finished right on time.

    Wildcat set the pace. Heist stretched his legs once or twice, McGruff thought about Halle going for the lead but quickly backed down. Oyster switched to a nerf kettle bell due to cold. Cookie sliced us all some beef jerky with his weight.

    Announcements: Thanksgiving convergence at Mary Mumford. 1 spot open for breaking bread late December, see Q sheet.

    Prayers: To our veterans every day not just one day.

    Always an honor to lead.

  • Vision quest

    8 would be seekers of a vision quest posted out to a cool 72 degree morning at the Old Hundred. According to Chesterfield’s finest Maintanance workers the tunes were flowing and 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 across the lot to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The thang (all performed to some of the finest stadium rock and movie soundtracks!). 3 Exercises and starting with 30 reps then decrease by 5 the next cycle until to 0. When song ends stop and run to end of lot and pick up where you left off. First Triple Lindy was Curls, Skull crushers, and front raises. 2nd round was Swings, Bent rows, Squats, 3rd round was LBC’s, Flutters, Dollies and 4th round was Aound the worlds and Iversons.

    Announcement: Love for Liv this Saturday 7am at Alamo. 9 year Convergence 9/23.

    Prayer Requests: Remember all those that perished on 9/11.

    YHC took us out in prayer. Make today Awesome.

  • You ask him about his balls

    10 solid HIMS fought off the fartsack and descended into the silent and sultry gloom of Timberwolf. There were many calling for a ground and pound but YHC was having none of that. After all, YHC thinks he could be a runner again someday.

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

    The work: Century club. 100 of called exercise then run a lap. First one to 100 calls it and Pax runs. PAX alternates AlGore and Plank for the six. First 4 laps: Merkins, LBC’s, Squats, SSH. Next lap Lunge the curve and run the straights with 75 Drydocks. Next lap 5 broad jumps/walk the curves, run the straights with 75 Flutters. Next lap 75 imperial walkers.

    Announcement: Alamo on 9/16 7am Love for Liv workout. 9/23 9 year convergence.

    Prayer Requests: To Warby’s neighbor and to Florence going under the knife.

    YHC took us out in prayer. You have a choice make today Awesome or make today meh! Choose the former!

    Always an honor to lead.