Author: Nancy Lopez

  • 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!  

  • Saddle up

    Regulators ride! And there were 13 regulators ready to post on this sunny and 72 degree gorgeous gloom at Satan’s Hill. According to the guy who drove in to walk his dog in the dog park 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,

    The Thang: 4 corners on the big block. 25 Merkins, 50 squats, 75 SSH, 100 LBC’s. Complete run it back again. Big block is almost a mile so a bit more running than a normal flex Friday.

    Mosey down to rock pile, partner up, grab a coupon. Partner 1 20 curls, 20 skull crushers. Partner 2 20 Dollies and 20 flutters. Complete 2 rotations then run to Otterdale and back. Do another set. BTTF with 1 minute of stretch to spare.

    Numbers, names, YHC took us out in prayer.

    Prayers to Oysters family and families at JRHS who are experiencing great loss.

  • Don’t let me forget my phone

    An even 8 of SOJ’s finest came out to dust off the kettlebells this AM (Some were kettle bells and some were nerf bells?). According to the Maintenance crews here is what went down.

    COP: 20 each SSH’s, Merkins, LBC’s; 10 each: Imperial walkers, Ukrainian soldiers, Helicopters, Flutters, Scissors, DQ’s, Lap around school.

    30 second hold 30 second rest. Overhead, Front lat, Curl 3 way, Goblet squat, Upper row, Etc. All told spent 20 minutes….at which time I became tired of my phone turning off and put it on my windshield. I asked PAX to remind me before leaving.

    Quadruple check with Runner to back of lot. WWII’s with kettle, Overhead press, Bench press with kettle. Completed 3 rounds. 3 minutes of Mary to close ring of fire style.

    Prayers for Bulllseyes Dad and Vagabonds friend. Health for both.

    YHC took us out in prayer.

    And yes arrived home to realize “Shoot where is my phone! “. Luckily it was safely in crevice between hood and windshield.

  • Doc says 2-3 Months

    8 of SOJ finest posted for the latest installment of FLEX Friday. This would be a true Flex Friday as YHC is limited on impact exercises (aka Running). Doc says typical is 2-3 months, however I am not typical and think more like 3-5 weeks. According to the summer breeze blowing here is what happened.

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

    The thang: Rings of Fire. Runner as timer and calls exercise with Coupons. 8 PAX so 8 exercises per round. Round 1 runner to rock pile, Round 2 runner to stop sign, round 3 runner to fire hydrant. Round 4 runner to rock pile with exercises being all coupon holds. Some stretches in between and at end to round it out.

    Announcements: Happy hour SOJ style tonight 530 see slack. Glow run for Galactosemia 3/5 in New Market. Too late to get a bag but you can still donate, run and join 2nd F after.

    Prayer Requests: To all those struggling with something they don’t want to talk about, let us be kind!

    YHC took us out in prayer.

    Make Today Awesome!  

  • 9 Lives

    Nine men arose from the fartsack and one wore his fartsack to the beatdown. Hot Potato was called and Hermie started us off. According to the hibernating frogs here is what went down.

    COP- Hermie, Standard rotation of warm up exercises. Mix in some walking front kicks, side kicks, punches for a Danielson finish to the warm up.

    Honeymoon- 11’s up Satan’s Hill with Squats and Merkins. Triple check to the stop sign with APD’s and Merkins.

    YHC- Run back to lot via trail. 11’s across lot with Drydocks and SSH’s. Only made it half way through when time was called.

    Prayers- To those struggling with job loss/Lay off’s

    Announcements: GLOW run for Galactosemia in NM 3/5. Too late to get a bag but you can still sign up and support. Thank you to all those that did sign up.

    Make today Awesome.

  • Summer is here

    Well When this groundhog arose this AM he did not see his shadow and summer is officially here? 8 other groundhogs joined YHC in this snowy edition of Timberwolf.

    YHC is still hobbled on left calf so running was at a minimum.

    COP normal warm up.

    Circuits:

    Rotate through all stations then run a lap around parking lot. Circuit: 20 each: Merkins, LBC’s, Kettle swings, Drydocks, Flutter/dollie, Goblet kettle squats, Plank jacks, WWII’s, Toe taps. We did 5 circuits with last one being runner timed instead of reps.

    Announcements: GLOW Run 3.5.23, Mud run 4.29.23

    Prayers: To many losing their jobs and many grieving through loss and recovering their health.

    Make today awesome!