Broga is slowly taking over F3RVA. YHC received the interest for a pre First Watch session and was happy to oblige with a 4.30 session north of the river. Hips and Hamstrings were the focal point of the day as a pair of Brogiis faced the bitter cold of the cool Tuckahoe morning. Bowties were optional but Vineyard Vine mats were required. Good to have some company to get the muscles loose before the beatdown. Pretty soon our numbers will beat out Breakfast Club.
Author: Last Call
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6 more weeks of winter
A Sextet of Early Risers dressed in their Wednesday finest arrived on the manicured streets of Tuckahoe to see what YHC had in store for them. 5.30 hit and this is what was rumored to have occurred according to the plethora of security cameras in various yards.
5.30 struck, slow mosey to the church patio. F3 disclaimer, introductions with a warm up that included DQ’s, Helicopters, Arm Circles, Reverso, Merkins, Rosalitas and LBC’s. Since we were already in position, why not kick things off with Mankillers, always a crowd favorite.
With a Warm PAX we moseyed down to Country Squire for a triple check that included HRM, WWII’s with runner going to the sign and back. 3 rounds.
Catch me if you can back up to the triangle. Bernie Sanders with partner doing 1 burpee and sprint. Switch until you reach the triangle.
Another Triple Check at the triangle. Carolina Dry Docks, American Hammers, Run to the light and back.
Mosey to the parking lot for laps. Runner runs the lot, partner performs exercises – Bearcrawl, Lunge, Broad Jump Burpees.
Ab Ring of Fire complete the time. Crunchy Frogs, APD, Oblique Crunch and Hello Dollies
Names, Numbers, Prayers for those at Bridgewater and Harrisonburg area. YHC took us out
NMS: Good mumble chatter this morning. Ranging from frozen popsicles to movie recommendations. One Pax member decided to press his junk on the patio window based on his M’s reaction looks like we have 6 more weeks of winter. Great working out with you this morning in the cold. This AO is always a highlight of the week.
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Paying the Toll
Eight grizzled warriors emerged interrupted their vacations to work off hangovers and get back to business before the New Year. Here are the stories that were told:
Mosey to the bridge for the buy in of 10 derkins and 10 dips. Continue mosey to the parking lot for Warmarama. SSH’s, Helis, Dead Man Hang, Merkins, Pickle Pounders, LBC’s. Mosey to the bleachers.
THE THANG: Burpee Dora. Partner up for 100 Merkins, 200 Groiners, 300 Jump Squats. Timer runs across field and back.
Quarter Pounder – Modified Lady of the Night Style. Mosey to the touch line stop. Run to 1st light pole – 25 merkins, back to touch to wait for 6. Midfield line – 50 WWII’s (modified to American Hammers in later rounds) also complete 25 merkins at 1st pole. Back to touch for the 6. 2nd light pole – 75 SSH’s, 50 American Hammers, 25 Merkins along the way. Back to touch for the 6. End line – 100 Monkey Humpers, 75 SSH’s, 50 American Hammer, 25 merkins along the way.
Curb 11’s – Mosey to the road. 10 Incline Merkins on the curb, bear crawl to the opposite side, 1 LBC. Crawl Bear back – repeato as 11’s go.
BTTF with a stop at the bridge to pay the toll with 10 Derkins, 10 dips.
Numbers, Names, Announcements, Prayer Requests, YHC took us out
Honeymoon leading Murph Challenge the last Friday of the month at Twin Team.
New Years Convergence Saturday – 7 am Rockwood Park. Coffee afterwards
NMS: Was good to work off the holiday haze with you gents. Apologies for the delay in posting but it has been one of those weeks. Not much chatter but it was good to see New Market represent. Stay safe boys.
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Thursday Morning Lights
A trio of trios rose from the fart sack to seize the day and ascend onto Huguenot High School to engage in a beatdown of mythical proportions. Here is what was rumored to have occured:
Mosey down the hill to turn around for warmarama. Exercises included invisible jump rope, helicopters, dead man hang, leg pulls and LBC’s.
THE THANG: Triple Check with scissor sisters doing ab work while timer ran to stop sign to perform 3 burpees and return. Rinse and repeat.
11’s back up the hill with WWII’s and Merkins
On the rail for Leapfrog jerkins. PAX hangs from rail while last member performs 5 jerkins and runs to the front. Rinse and repeat to the top.
Coupon Circle. Exercises included curls, chest press, squat thrusts and swings with coupons; dips and LBC’s without. Timer runs the bus loop. Completed 1+ round.
Mosey back to the flag for final ab work including APD, Freddies and Canoe hold.
Numbers, Names, Announcements. YHC took us out.
NMS. Beautiful sunrise this morning over the Forge this morning. Lights at the stadium were unexpectedly glowing this morning. YHC looked for access to the field but could not find an open gate. DTH expressed interest in the 20′ drop off the retaining wall. You vs. You. Good mumble chatter throughout included disappointing films and nostalgic 80’s cover bands. Good to see Bone Thugs back out.
Thank you to all the Veterans out there including Bone Thugs and Doozy. -
Always IC
A talented SOJ duo descended down Robious to find a dark and frosty Betty Weaver. YHC was expecting a solo Q until Rosie headlights arrived on the horizon. According the surprisingly bountiful amount of walkers around James River, this is what supposedly occurred in the gloom.
Short mosey down to James River High School track for quick warm up of Don Quixotes and something else.
THE THANG
4 corners around the track – 10 merkins, 20 WWII’s, 30 Squats, 40 LBC’s
Quick inspection of the frosty field. YHC decided to stay dry and keep on the track for a Beast. Up and back stopping 3 times each for the following exercises in sets of 6 – Mountain Climbers, Merkins, Monkey Humpers, Flutter Kicks, Imperial Squat Walkers and Burpees in some order.
Wosey out of the stadium and to the backside of Bettie Weaver. Indigenous Wall Crawl. 1 person Lunged across asphalt court, Bernie Sanders back while other person stayed on the wall rotating between Peoples Chair and Balls to the Wall. Leapfrog each other with windows.
Mosey back to the flag for quick mary of LBC’s and APD’s.
Numbers Names Announcements, YHC took us out.
Announcements: Happy healing to Doozy with his knee. Good luck to Fresh Prince and his M with the upcoming arrival of his daughter.
NMS: Cold morning had YHC expecting a solo Q with Doozy out on IR. Fortunately Rosie arrived to keep YHC from returning the warmth of the car and ultimately the fart sack. Great conversation always comes out of these low number workouts. Good to learn more of the history of this AO and get motivated for the weekend. All exercises were performed “In Conversation” and welcome to avoid the sometimes off timing of the Cadence. Great spending time in the gloom with you Rosie. Good luck on your travels this weekend.
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Further than Expected
Eight brave souls fought off the warm fart sack to brace the early morning falling temperatures of River Road. A pair decided to dress as twins, others seemed to have missed the plan. Here is what was thought to have occurred according to the predawn ladies of tuckahoe hoping to catch Kubota perform pushups. They, like the rest of the PAX were left disappointed.
Warmarama under the tent in front of the church (why has we not used this yet, string lights and everything). SSH, DQ’s, Dead Man Hang (with some Broga), Dancing Cockroaches, Freddie Mercuries. Everyone seems warm.
Mosey to the triangle and partner for a Dora. Dancing theme continues with 100 Dancing Bears (2 count), 200 Squats, 300 LBC’s. Timer runs to the stoplight and back.
Mosey down to Overlook Road. Partner up again. Runner to the top of the cul de sac, while partner does Broad Jump Hurpies for round 1 and Lunges for round 2. Turn around after the 2nd round and back down the hill. Finish at the intersection.
Back up to the flag via Lindsay: 30 WWII’s/10 Carolina Dry docks. Stop at each intersection along the way changing reps by 5. Overtime by 90 seconds.
Numbers, Names, Prayers, Announcements. YHC took us out.
Lockjaw is leading a walkabout tonight with bricks and possible beverages around Tuckahoe. Reach out if interested in joining.
NMS: Great numbers this morning. Cooler temps or hangovers from the election or baseball caused some regulars to miss out. Been looking at the tent for weeks without any usage so took advantage this morning. Overlook Road is steep and long. Will try to remember that in the future. More running than expected but great turnout. Honor working out with you gents.
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Chillin Broga
A duo of well dressed brogiis took to the No Toll Courts for Broga Flow session. The always velvety voice of Adai led us through a variety of flexible poses including the popular “pigeon”. Deep breathing and good work on the hip flexors was much appreciated ending up in the relaxing shavacena (you don’t know unless you know).
Although the morning comes earlier, certainly worth taking the time to stretch before the No Toll beatdown. Great to catch up with Chap.
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Like a Suction Cup
A lucky 7 SOJ veterans fought off the warm, dry fart sack to descend onto the misty yet plush fields of No Toll this morning to see what YHC had in store. Here is what was rumored to have occurred according to the ever-present walkers surveying the property.
Mosey to the parking lot with a quick buy in at the bridge – 10 dips and 10 derkins. Continue on for warmarama including SSH’s, DQ’s, Dead Man Hang, Merkins and American Hammers.
THE THANG:
Mosey to the far corner for 4 corners – 10 merkins, 15 jump squats, 20 WWII’s, 25 Monkey Humpers. Round 2 – Double each exercise.
Leap Frog Pole Smokers: PAX holds 6″ at each pole while 10 pole smokers are completed, then leap frog PAX to next available pole.
Mosey to the Pavilion for 100’s: 100 of each exercise, run across the field and back. Exercises included flutters, LBC’s, Incline Merkins, Shoulder Taps, Squats, SSH’s, and something else.
Back over to the parking lot. Stop for a quick round of 7’s (merkins and squats), bearcrawl and lunge from 1 side of the parking lot to the other.
Stop by the bridge on the way back to the flag for payout of 10 dips and 10 derkins.
BTTF for quick Broga Mary.
Numbers, Names, Announcements, Prayers – YHC took us out.
Announcements: Blood Drive needs volunteers and donors next Wednesday. Beer Mile this Friday at Faceplants. See slack for low down on both events.
NMS: Another damp, misty morning led to the typical grumblings when ab exercises were called. PAX pushed through with mumble chatter throughout the morning. Good work on the 100’s. Good to have Rosie back out on what is becoming a regular showing.
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Just a Few Cracks and Pops
What started with 2 ended with a trio of flexible veteran Brogiis that took to No Toll early this morning With questionable conditions in the forecast, sunny and 70 is what occurred. Some snapping tree limbs in the distance caused some concerns that flexibility was an issue but turned out all good. Good to see Chaplain regularly attend these sessions and Doozy popping in for a quick stretch. SYITG
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FRB
Six Chiseled SOJ Stallions ascended on the Forge to see what YHC had in store this sunny and 70 degree morning. This is what was rumored to have occured.
Bear Crawl Buy In on the hills. Bear Crawl Up, Lunge across, Crawl Bear down, Broad Jump across. Continue on 3 hills.
Mosey around bus loop for Warmarama. DQ’s, Dead Man Hang, Arm Circles, LBC’s, Dr. W’s.
Time for Triple Check against the wall. Balls to the Wall, Peoples Chair, Timer around the circle.
Mosey to the Amphitheater. Along the way stop at the hill for Clockwork Merkins, a fan favorite.
Reach the Amphitheater for 11’s. Derkins at the bottom, Dips at the top, box jumps in between.
Triple Check followed with WW2’s, Flutterkicks and Timer going up and around.
Mosey to the loading dock. Partner up for Catch me if you Can – 1 burpee while partner Bernie Sanders. Switch when caught. Repeato up to Forest Hill.
Light Pole Alley. Along Forest Hill alternate between 2 Carolina Dry Docks and 2 Lt. Dans at each pole on the way BTTF.
Numbers, Names, Announcements. YHC took us out.
Announcements: Prayers for DTH with the untimely passing of his friend. Non F3 Beer Mile event being organized by Faceplant in honor of a friend, see slack for details. Blood Drive being organized by Pigskin coming up. See slack.
NMS: With Doozy, Prince and Flange, it was easy to see the difference between the Front Runners (FRB) and the not so much (sorry boys but there are no points for finishing early). Good comradery this morning as mumble chatter was ongoing and encouraged. Topics included various sports and the upcoming arrival of Young Prince in a few weeks. Thank you brothers for letting me lead and encouraging me to continue the fight. You guys are awesome.