Author: Nancy Lopez

  • “Spread them wide”- She

    12 strong posting to SH for a Flex Friday with a bit of running mixed in just to keep the PAX honest. According to the 39 frogs sho have perished in NM pool so far this year this is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    Triple check 1 with coupon: Curls, Skullcrushers and runner to the stop sign.

    Triple 2 over head coupon press, Jerkins, runner to the rock pile.

    Ring of fire: Each Pax chooses exercise. We did 12.

    Coupon overhead lunge across lot and back.

    Triple 3 bent rows, overhead press and runner to the rock pile.

    Announcements: see slack.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • A little respect goes a long way

    First day of #SOJTakeover and this SOJer found himself at the epicenter to where it all began. There were plenty of OG stalwarts to keep YHC company as 13 strong posted to see what SOJ had in store for them. YHC had made the long treacherous journey to the great north. No white walkers spotted. According to the pickle ball tourney here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    WO1: Dora: Runner goalpost to goalpost, 100 Merkins, 200 LBC’s, 300 SSH

    WO2: Triple check: Runner sideline to sideline, with Dips, LBC’s.  

    WO3: 3 Quarter pounders.  1st 25 Plank jacks, 50 Hand release, 75Merkins, 100 Drydocks.  2nd: 25 Squats, 50 ?, 75 Imperial Walkers, 100 SSH’s.  3rd: 25 WWII, 50 LBC, 75 Flutter kicks, 100 Dollies.  

    WO4: Various runs sideline to sideline

    Ring of fire merkins, 4 MOM PAX call abs.  

    Announcements: Coffee immediately following. Tuckahoe lunch at Firehouse subs Tuesday.

    Prayers to Blue Moon and knee surgery. Prayers to all PAX with grads and their next phase of life.

    YHC took us out in prayer.

    Always an honor to lead, but especially this awesome group of PAX.

  • Mexican Restaurant or Workout?

    18 strong posted out to Satan’s Hill for the inaugural “Cornhole bags of death”. Credit to Hardywood for the title of this beatdown as I think this the first time mumble chatter on slack has named one of my Q’s!

    COP- warm up run to stop sign. 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    Divide into 2 teams, grab coupons.

    Regulation cornhole toss. Each thrower with 4 bags. Start with 40 Reps, -10 for in the hole, -5 for on the board. Thrower calls exercise. All bags miss everything run to top of Satan’s Hill and back. One group ran much more than the other. As I longed to be in the other “less running” group I hear Wildcat call for 20 Burpees and then again on next time through! Glad I was where I was!

    Tour tickets: 1 ticket punched for Chaplain.

    Announcements: See slack. School of Rock 8am this Saturday.

    Prayers: To Armstrong’s father, To our kid’s as they start Summer break.

    As always Great to lead and make today Awesome!

  • Beast or B!tch??

    9 able bodied bootcampers posted out to get in the last day before summer break. Many more just ran away from the school at the stroke of 5:30. According to the Johnny Law here is what went down. The mumble chatter was thick this AM.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    Build a Beast: 100 yds on the track or field. Merkins, plank jacks (Swtiched to plank hold 6 count half way through due to my shoes falling off). LBC’s, Dollies, Squats, Imperial Walkers. Up the stairs and do another round of 6×6 at the top. Run to side of school with Toe taps and bunny hops to follow on the curb. To the front of the school Plank on the curb, Fudd and Wilson’s wife. BTTF with several deep stretches to round out our time.

    Announcements: School of Rock 8am at Rock and Roll (This is a workout for 2.0s). SOT T-shirt pre order coming soon (Thanks Fresh Prince for design).

    Prayer Requests: Attention is one of our most valuable resources. Where we focus our attention matters. Put your attention where it matters most.

    YHC took us out in prayer.

    Always an honor to lead!

    Make Today Awesome!  

  • Something like this

    10 of SOJ’s finest came out the SH for a flex/run Friday. Coupons were used. According to an aggressive bird here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    Horseshoe on the trail by dog park. Side 1 exercise with coupon. 5 curl presses, run 10 WW11, 15 bent rows, 20 Merkins, 25 front raises, 30 merkins, 35 curls. Work way back down with runs in between all.

    Ring of fire. PAX call coupon exercise and run to top of lot as timer. Rotate through all PAX.

    Announcements: On Slack.

    Prayers: to Oysters recovery. To grads and a safe grad season. YHC took us out in prayer.

  • What goes up must come down

    14 eager men posted for what was thought to be a flex Friday. YHC had other things in mind. According to the slumbering frogs, 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, Box cutters, Plank jacks, 

    The thang:

    10’s. Start at base of Satan’s hill and run to top. Do 10 reps WWII’s. Basic to bottom. YHC had placed cones on hill for a total of 10 stops each one a little shorter than the last. 20 reps Merkins, 30 LBC, 40 APD’s, 50 Squats, 60 Dollies, 70 Flutters, 80 SSH’s, 90 Monkey humpers, 100 Merkins.

    Announcements: See slack.

    Prayer Requests:

    Wilson took us out in prayer.

    Make Today Awesome!  

  • Does that thing have a radio in it?

    13 strong posted out for another installment of kettle bell hell. Great to see all the new/newer faces posting out. The Alamo has to be the top producing FNG magnet in Richmond! YHC failed to put together any organization so here is what was thought up on the fly.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    the thang: complete 4 exercises with coupon 25 reps then run lap around parking lot. Did this 5 times with Pax choice for several exercises. Triple check. Runner to end of the lot, man 2 kettle curls, man 3 kettle press. Finish out with a few more pax choice. Time was called.

    Announcements: Friday happy hour at diamond billiards. Sunday 5/21 family picnic event at Bettie weaver.

    Prayer Requests: to Oyster on a speedy recovery

    Hermie took us out in prayer.

    Make Today Awesome!  

  • No old men snoring

    YHC was half hoping to see an empty parking lot and he may or may not of quickly retreated to the comforts of his Peleton. However 4 HIMS were wet and eager to get things going to close out this week on a high note. Armstrong noted he was sure no one was going to be posting and that we were praying him! Little does he know this PAX. One thing about a workout like today, it may not feel good to get started but it feels even better when complete! Thank you PAX for pushing me!

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

    Flex Friday- Circle up with cinder coupons. I called the first 6-8 coupon exercises then we rotated around each PAX called 1 with coupon exercise and 1 without. There were several mosey’s twisted in just to get the heart rate up. Wildcat calling burpees with coupon overhead was brutal and Armstrong calling 5 parking lot lengths shuttle runs really elevated the heart rate. Many exercises were completed and solid mumble chatter was had.

    Announcements: All really appreciated each HIM that showed up and gutted it out on a sunny and 72 degree day.

    YHC took us out in prayer. SYITG.

  • The Jury is still out!

    YHC was excited to be back on the Q sheet at SOT. One of my favs! After an Old Hundred (suppose to be kettle bell) that turned into a run fest I had to change plans. 8 in all were present to keep me company.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks.

    The thang: Jim Morrison Doors workout (Paula Abdul style). Start door 1 perform 1 exercises run 2 doors forward and then 1 back. Repeato 2/2, 3/3, you get the picture. Burpees, WWIII, Merkins, Drydocks, squats, jump squats, IW, Donkey Kicks, Wall walks just to name a few. At door 25 we stopped the Paula Abdul and went forward only due to time. Finished on door 32. We got a bus driver honk for the prom dates!

    Announcements: see slack and Oyster’s buying lunch Thursday! DK that cat in video is MC Skat Kat. DK mumble chattered an amazing series “The Jury?” Must see TV.

    BTTF: Hardywood took us out in prayer.

  • The Iconic Horseshoe

    12 strong started the week off right at the Alamo. Ready to seize the day and the week. According to those up with crying babies here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Ukrainian Soldiers, , Coper head squat, Merkins,Flutters , Plank jacks, 

    The Thang: Alamo parking lot is shaped like a horseshoe! The greatest CFB team plays in the Horseshoe! I smell a horseshoe. Run to opposite side of shoe and complete 5 WWII’s, Run back and do 5 WWII’s and 10 Drydocks. It was progressive and progressed with 15 Copperhead squats , 20 Dollies, 25 Merkins, 30 Lunges, 35 LBC’s. Then back down shedding an exercise with each run.

    Announcements: CSAUPin May, see Slack.

    Prayer Requests: To Chippendale, to those recovering from 10K, To our High Schoolers as they attend prom and grad activities.

    YHC took us out in prayer.

    Make Today Awesome!