Author: Last Call

  • Blue Light Special

    16 average joes were joined by a special appearance by RVA’s finest. No strip searches were required but plenty of suspicious characters are now under investigation. Here is how things went down according to Florence’s body camera.

    Mosey down to the cul de sac (furthest point of the AO) with Florence joining us. Salutations and disclaimers were disclosed and warm ups commenced. Exercises included SSH’s, Helis, DQ’s, Dead Man Hang, Cherry Pickers, Ukrainian Soldiers, Copperhead Squats, Imperial Walkers among others. Good times, Good times. Florence had to disperse at this point but full post credit is given, hopefully any future speeding tickets by YHC will be overlooked in exchange.

    Wosey to the edge of the cul de sac for abtastic light pole 11’s. WWII’s and Heels to Heaven at each lightpole.

    Polar Lunges up the ramp (lunge walk with a squat at every 5th lunge) to notice the temptation of the open gate at the climax of the ramp. YHC avoided such seduction and proceeded onto the planned beatdown.

    Triple check was called with Hoedowns and Dirty Hookups. Timer tooth faries up the stairs and runs the loop.

    AG for the 6 at the top of the stairs.

    Dora in the Darkness was next up on the menu. 50 dips, 100 step ups and 150 incline merkins at the brick 1/2 wall. Timer runs to the flagpoles and back.

    Mosey BTTF for 60 seconds of plank, 6″, Yankee Aggressor & Southern Gentleman. Numbers/Names/Announcements/Prayers. YHC took us out. Make sure you compliment an outfit today.

    Announcements: NOJ leadership soak at Casa de DTH tonight. Come talk everything F3 in the hot tub of discussion. Suits are optional and seating is limited so arrive early. Good health and prayers for those participating in Grow Ruck this weekend in Cary, NC. Prayers for the furloughed workers during this uneasy time.

    NMS: PAX arrived to see RPD already onsite. Many anticipated another encounter with “Bobby” only to be relieved that Florence had paid a special visit to the Forge. Great to see him start the day (ending his) with us and provide tales from the streets. Appreciate his service and commitment to the community. Great numbers this morning with plenty of good chatter and chuckles throughout the beatdown. Plenty of mobility to keep the chill off. Great job today fellas. Thank you for the opportunity to spend the morning with you.

  • Breezy Broga

    Conditions were ideal and the breeze, she was a blowin for the early edition of FW Broga. Muscles were stretched, chatter was mumbled and groans were audible. Shoulders, hammys, calves, back and glutes were worked specifically. Talking shavasana was a first. Great work fellas.

  • Train of Disappointment

    Lucky 7’s were tossed around at the latest installment of the award winning “Twin Team Lounge” this morning. Here is how things went down.

    5.30 is called so off we mosey for bit of warm up at the blacktop. Disclosures and introductions are completed. Conversational warm up included Dead Man Hang, Ukrainian Soldiers, Helis, DQ’s, Jazzercise among others. So we begin

    Mosey to the black top corner for 4 corners BroCode style. 10 merkins, 20 squats, 30 lunges and 40 shoulder taps.

    Pax noticed YHC brought some coupons to be stored for future use early on. Not to disappoint as numbers were perfect, we moseyed to the bus loop for a circle jerk. 6 stations of various block exercises while timer ran the loop and back. Exercises included rows, curls, squats, squat thrusters, WWII’s, and chest press. 2 rounds were completed.

    Mosey over to the benches for 2 rounds of step ups, incline merkins and dips.

    MBTTVF for a bit of stretching and premature time being called to the PAX dismay. Announcements, Prayers followed by Doozy taking us out.

    Tepid Triangle Ruck event happening 8 pm tonight at Alamo. Pad Thai still looking for partners for the Grow Ruck next weekend.

    NMS: After a week of numerous counting exercises, YHC was interested in a more conversational beatdown. Limited running was also preferred to packing in the miles. No better answer for that then to donate some 12″ coupons to the cause. Good conversation about various topics. Great way to start the morning and the weekend. Thanks for coming out fellas.

  • Is that a new Jeep

    6 of RVA’s finest came out early to limber up and share some laughs on a perfect autumn morning. The sprinklers were blasting, the breeze was brisk and the bodily functions audible. Areas of emphasis included shoulders, back, hips, glutes and hammys. Standard shavasana was enjoyed. Tales throughout the session included beach etiquette, sunscreen application and family dating. A specific Pax member really enjoyed the numerous questions regarding his recent acquisition.

  • Door to Door Sales

    Half dozen FW regulars included 1 SOJ insomniac traveler embraced the wet but cooler than expected conditions that awaited us at Westhoe. YHC is not a fan of cold rain so off we go looking to avoid the wind and minimize the dampness.

    Mosey to Triangle Park tip for introductions and disclaimers. Warmups included all standing exercises in conversation. Good times, good times.

    Mosey down Ridge to next intersection to begin a Lindsay. Stops at every intersection down to Westham Station with Carolina Dry Docks & Imperial Walkers as the selected exercises. Headlamps were indeed helpful.

    Complete Lindsay at the bottom of Ridge Road/Westham Station interchange. Triple Check was called with timer running to 3rd sign and return. Partners performed merkins and Lt. Dans.

    Mosey back up Ridge with some Love Hill (Bearcrawls, lunges & broad jump burpees), Lunges, mosey, Bernie Sanders, mosey, Butkickers, mosey, high knees. Other exercises were called along the way to eat some clock.

    Mosey back over to covered entrance at church for 4 minutes of ab work in conversation. LBC’s, APD’s, Freddies, Hello Dollies and some light stretching were all included.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    • Continued prayers for Charlotte.
    • 11th year convergence. 6.30 am Saturday at Dogpile. Participation Trophies will be distributed. Coffee appreciated if someone wants to lead the collection.
    • SOJ Evening Ruck happening September 26th. See slack

    NMS: Not ideal conditions but grateful for those that shook off the drizzle and chill to embrace this gloom and the suck of this mornings beatdown. YHC wanted no part of lying in water so PAX remained dry and always moving. Great mumble chatter including the chance meeting of Handshakes former neighbor who answers doors in only a towel (or did) while Handshake was fundraising. Story could go many ways so let your imagination run wild. Great work this morning fellas. Thank you for joining me in the gloom.

  • Bitter Broga

    A quartet of broga regulars took the early morning wake up call to enjoy the covered church patio for some limbering up exercises. Areas of emphasis included backs, shoulders, hips, glutes and hammys. Some new poses were improvised to the Pax approval. Mumble Chatter was strong as was expected at 4.30. Great work fellas. Namaste.

  • Broga Brings a Crowd

    A spontaneous flash mob of 7 could not sleep in so they decided to hit the appetizer menu prior to the full course beatdown by Honeydo. Hammys, Back, Shoulders, Hips, Glutes with a bit of the Groin were areas of emphasis this morning. Extended shavasana was also in play. Good mumble chatter consisting of various topics to make the world a better place but most were forgotten. Well done today fellas.

  • Always Shavasana

    Three Brogii regulars enjoyed the ideal conditions for an early morning limber session. Back, shoulders, hammys, hips and glutes were emphasized to perfection. Mumble chatter included variety of topics including injuries, travels and vacations with and without family. Not sure if all the worlds problems were solved but most were rectified. Plenty of relaxing shavasana was utilized until time was called. Well done fellas.

  • Steamy Broga

    4 Brogiis rejected the conditioned accommodations of the fartsack to get some stretching in before Ronnie’s FW beatdown. The exciting return of Kubota and the addition of Atilla, sorry to miss the virgin broga session last week, were the highlighted contributors to this weeks PAX. Hutton is also always appreciated.

    Areas of Focus included back, glutes, hammys, quads and shoulders. Extended shavasana was enhanced by the cool arrival of the breeze. Good work this morning fellas. Always good to get limber early in the morn.

  • Raw Dog the Railyard

    A pair of single ones enjoyed the lush bermuda turf of Huguenot Park in the latest rendition of No Toll. YHC instructed the Pax that gloves were optional but not recommended. Effort, however, was all out and on display. YHC cut off salutations and greetings to get the party started at 5.30.

    Short Mosey to the parking lot where introductions and disclaimers were announced along with some light stretching of YHC’s favorite hits. All seemed limber so let us begin.

    Mosey across the bridge to midfield of the recently sprinkled pitch in pristine condition for the imposing beatdown. YHC decided to copy a previous Doozy Q idea by laying out 12 glowsticks around the perimeter. Instructions were simple. Each glow stick had a card with an exercise. Pax completes 20 reps of said exercise and returns to the center where they will find a willing partner to perform 10 booyah merkins, then venture out to another glow stick. Exercises included Jump Squats, Plank Jacks, Ball Dippers, Lt. Dans, Side Stradle Hops, Mountain Climbers, Pole Smokers, American Hammers (2 count), WWII’s, Freddie Mecuries (2 Count), Dips and Carolina Dry Docks. Some of the PAX enjoyed the monogomous booyah relationships, while others ventured out with numerous partners with a few throuples tossed into the mix. Pax seemed to enjoy the ravelike glow around the field that led to premature finishes, leaving YHC to formulate additional COP. No worries.

    Collect all the glow sticks and partner up for a triple check along the fence. Ab centric check included pole smokers and LBC’s. Timer runs 2/3 of the field and returns.

    Mosey back to the virtual flag for 2 quick rounds of suicides at the courts followed by 3 minutes of Broga.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    Announcements: SOJ leadership retreat tonight at Casa de Heisto near Satans Hill. Addresses and directions on Slack. Be there if you want to influence future ideas for NOS or SOS. Homegown Half Marathon launches this saturday 8/16 at 6 am from Robious Landing. Get your hills in with a 1/2 marathon, 10k run or 5k ruck (7 am launch for the ruck). Family and M’s are invited to participate. See slack for routes and deets. Travel to the Bridge with Upchuck and Bootleg on Saturday for an epic beatdown. Good travel and best breakfast in Central VA to those that attend.

    Prayers: Thoughts and prayers to all those suffering from whatever ails you, specifically cancer which is affecting a few F3RVA families. Get yourself checked out if you are not feeling well. Prayers to those families going thru transitions with kids starting school or leaving the nest. Tough transitions are ahead but F3 can provide a strong support group, just ask someone if you are going thru tough times.

    NMS: Great group today with sensational mumble chatter. Rosie may or may not have gone shoeless for todays events. Always encouraged at the plush turf. Thank you fellas for the opportunity to lead this morning. Always a privledge to start the day off with a beatdown and a smile.