Author: Wojo

  • Belated Block Party

    9 studs and 1 Rusty Q kicked off Wednesday right at River Road’s earliest post. With a white pickup full of coupons (Thanks Kubota!) and a Q who refused to abide by the “keep it in the parking lot” rules/suggestions, The PAX concoursed the River Road Baptist campus coupon in hand.

    Following speed bump/burpee buy ins, the PAX set on the line formation for a dynamic workout

    form focused lunges, inchworms, side lunges and butt kicks

    Four Corners

    Coupon around the world or overhead carry in between stations

    10 block merkins, 20 goblet squats, 30 (2 count) flutters, 40 coupon bench presses

    Triple Check

    Pace car runs to and from the church buses (your pick which bus)

    Man Makers and goblet squat holds for the other stations

    Mosey/farmers carry back to the South Ridge Lot

    On the line

    tabata esque

    pace car – bear crawl to the first station, rotate

    random assortment of coupon exercises including, but not limited to:

    goblet squats, curls, triceps extensions, man makers, goblet lunges, overhead press, LBCs, coupon/kettlebell swings, coupon bench presses

    5 mins of Broga

    Numberama, Namerama, YHC took us out.

    CSAUP – See Gomer Pyle

    prayers to chippendale on a speedy recovery

    Apologies for the no show at Hoedown. Appreciate the opportunity to make good and lead this am. Non humid chilly mornings for beat downs feel like a steal following last week’s weather.

    Two days in and I’m still convinced 34 is the new 24.

    Have a great Wednesday!

    SYITG

  • Solo at The Swamp

    YHC fought off the fartsack to make amends for a missed Q from the week prior only to find a few regulars and runners had opted for vacation. According to the Doe and her fawn, here’s what transpired.

    COP

    10 burpee buy in for the missed Q and mosey down to the track aka JRHS’s The Swamp.

    The Thang

    Opting to remain dry following last night’s monsoon, the Q called for track intervals with a 4 corner mix.

    2 miles on the track.

    first mile – light jog straight-a-ways, run curves (75% pace)

    second mile – light job straight-a-ways, run curves, 15 merkins first corner, 15 monkey humpers, 15 plank jacks, 15 SSHs

    mosey to the bball court at Bettie Weaver

    front lunge the turkey tracks, side lunge the baselines

    mosey back to the flag for a couple minutes of mary and some bro stretching.

    This morning was YHC’s first encounter with a solo gloom. Between a light drizzle, thick blanket of humidity and headphones pumpin’ some good tunes, conditions were prime to leave it all on the field.

    Announcements:

    7/3 – 7am Dogpile Convergence (CB on Q)
    7/6 – 3rd F Virtual 8PM (see slack for zoom link)
    7/8 – F3RVA Town Hall at 8pm (location TBD)
    7/10 – Puppypile following Dogpile
    7/17 – Hitch House Party at 5:30pm
    7/31 – F3RVA Family Gather for a Flying Squirrels Game (DM BoneThugs)
    8/3 – Ultimate at Heartbreak Ridge
    8/14 – Puppypile following Dogpile

    SYITG

  • Blockwork Orange

    An elite 8 clocked for a beatdown idea that looked much better on paper. Light mumble chatter as the clock neared 0500 with a pair rolling in right at the top of the hour. Quick circle up to grab a coupon and mosey half way down Ridge for COP.

    Exercise I: Coupon Dora

    quick COP to get a taste of the humidity; partner up for Dora

    runners to and from the triangle parklet on ridge and back to down to Country Squire.

    exercises were 100 alternating merkins on the coupon, 200 coupon presses (bench or push) and 300 200 coupon swings.

    quick breather following that smoker… then farmers carry back up Ridge to return the coupons.

    Circle up for about 10 minutes of Broga, which was needed following the Dora.

    4 MOM and a merkin ring of fire.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Please lift up Boberry and his father.

    Happy Hour planned for later this month 23rd/24th?

    First Watch on the River next Wednesday from 5-6, meet at Huguenot Flatwater. Back up date is 7/23.

    Puppy Pile this Saturday. Bring yourself and your 2.0s.

    YHC has announced the official retirement of an offsite coupon workout, effective as of 6am this morning. to be fair, Upchuck warned YHC about this at 0502. Kudos to the PAX for battling through that one, YHC isn’t always full of the best ideas.

    SYITG

  • First Fab Five

    5 HIMs set out to beat the sunrise at this week’s version of First Watch. As a WELCOME BACK to First Watch stalwart, EF Hutton, the PAX set off for a session featuring far less less running than Handshake’s field trip test run yesterday at HBR. 0500 means it’s go time.

    COP

    Mosey to the First Baptist main parking lot, circle up for

    SSHs, Imperial Walkers, Russian Soldiers, DQs, Scorpion Kicks, Merkins, and Arm Circles …. all in cadence

    The Thang

    Exercise I: Phil Ford’s Four Corners

    utiltizing the corners of the parking lot

    bear crawl on the shorter runs of the rectangle in between stations, walking lunges on the longer straightaways

    first corner: 25 hand release merkins; 2nd: 25 jump squats; 3rd: 25 monkey humpers; 4th: 25 reverse crunches

    broga with the six on the luke warm pavement

    Exercise II: Ridge Work

    mosey to Country Squire and Ridge through burpee drive

    slight variation of catch me if you can as a duo and one trio

    pace car runs from country squire to the the parklet triangle and back

    exercises – Lt. Dan’s; broad jump burpees; crab walks

    algore for the six

    Exercise III: Cinder Block Circuit

    mosey back to the the overflow lot

    pace car suicide run the parking lot

    cinder block work with flutter kicks, goblet squats, push press/push jerk and bench presses. 3 complete rounds

    slow mosey back to the flag

    numberama, namerama, YHC took us out

    Felt like August this am. Great to have EF Hutton back at First Watch. Impressive bounce back, young man!

    Great work all around as the humidity was no joke.

    Convergence on Monday at 7am. See Backblasts and announcements from Honeydo.

    Please lift up those named and unnamed.

    Thanks for letting YHC lead. SYTIG

  • Steamy Audible

    14 studs converged to find out what YHC had in store for this week at Mary. 12 bootcamp’d while the Esther Williams fan club took a mosey in the adjacent ‘hoods. 70 degrees, sunny and 530? Time to boogie.

    COP

    casual stroll around the stone track back to the world map for COP

    dead man hang, one burpee

    imperial walkers, two burpees

    DQs, three burpees

    jazzercise, 4 burpees

    LBCs, 5 burpees…. mosey to the soccer fields

    The Thang

    Exercise I: Dean Smith’s Four Corners (ascending)

    first corner: 15 hand release merkins

    second corner: 15 hand release merkins, 20 copper head squats

    third corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks

    fourth corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks, 30 WWIIs

    algore and broga stretchin for the six

    Exercise II: Triple Check

    mosey to the bball courts

    pace car bear crawls to the World map and back

    donkey kicks and reverso crunches

    plankarama

    Exercise III: Burpee Loop

    Partner up: run dirt track meet in the middle and perform one burpee

    repeato up to six ….. four

    Exercise IV:

    mosey to the Westmoreland St façade of MMES

    modified Lindsay

    20-15-10-5 step ups at the entrance

    5-10-15-20 monkey humpers on the far side of the building audible due to time

    a few LBCs for Mary

    Numberama, Namerama. YHC took us out.

    Please keep Bleeder’s family and nephew in your prayers. Please keep Slippin Jimmy’s family in mind for answered blessings.

    Freed to Bleed on Saturday. Sign up if you haven’t!

    Humidity is BACK. This morning was an unexpected steamer. Appreciate the camaraderie and collectively getting better. Thanks for letting YHC lead!

  • First 8

    8 redwoods started off their Wednesday in the earliest way possible in 70 and sunny RVA with a stop just north of Westhampton Station. With a crisp gloom and 0500 start it was “go-time” as the PAX moseyed along burpee speed bump row toward the  church parking lot.

    COP

    No FNGs? Push yourself and don’t hurt yourself.

    Circle up for SSHs, imperial walkers, DQs, scorpion kicks, LBCs.

    The Thang

    Exercise I – Dora Triangles

    Mosey to Henrico’s smallest parklet for a Dora.

    100 Hand release (not handshake release) merkins, 200 plank jacks, 300 monkey humpers. algore for the six including some broga stretching.

    Exercise II – Hold The Coupon Line

    PAX moseys to back to the parking lot, grabs and coupon and lines up in one parking spot per station. 2 rounds, rotate through the following exercises.

    Coupon swings, Coupon plyo merkins, coupon curls, coupon step ups coupon push presses, coupon goblet squats, coupon burpees, coupon lunges, pace car runs the perimeter of the parking loop.

    back to the flag for 2 minutes of mary.

    Numberama, Namerama, YHC took us out.

    Please lift up Mrs. Upchuck and the extended family on the overtime with the MIL and those unnamed.

    Freed to Bleed May 1, BRR sign ups underway.

    Strong mumble chatter today including musings of Small engine repairmen , The whereabouts of handshake , and the train conductor who kept hitting snooze.

    enjoyed coffeeteria afterwards. Thanks for letting me lead Gents!

  • Dirty Dozen for the Mega Starfish

    12 Redwoods and 2 four legged furry fellas fought of the fartsack for another repeato workout at the hands of Coach Wojo. Borrowed this one from the folks at the Megaship in South Charlotte. Hope y’all enjoyed the ride.

    COP

    Mosey to the parking lot for an on the line dynamic workout

    walking russian soldiers, walking Lt. Dans, walking/shuffling hillbillies, walking DQs, and polar bears

    mosey to the center of the best fields of SOJ

    The Thang

    Exercise I: Mega Starfish

    4 corners with a variation, meet back in the middle after each corner/exercise for 5 burpees in the center of the soccer fields

    25 reps of each WWIIs, monkey humpers, plank jacks, jump squats; 25 bench kicks on the bleachers

    2 rounds. ABCs for the six.

    Kudos fellas.

    Exercise II: Triple Check

    pace car: runs the perimeter of the parking lot;

    other exercises – hand release merkins and peoples chair against the most comfortable fence in RVA

    algore and modified broga-rama for the six

    Back to the flag for 3 MOM and 10 OYO merkins

    Numberama, Namerama, YHC took us out.

    Happy Hour tomorrow evening rain or shine at Hardywood West Creek. Bring your Ms and 2.0s.

    Blood Drive May 1st. See Boberry for details.

    Please lift up those named and unnamed this morning. Continue to allow us to be leaders and stewards of your word during these trying times.

    Thanks for letting me lead!

  • Detour

    7 Stallions fought of the wet weather and the fart sack for a bright and sunny Heartbreak Ridge beatdown courtesy of YHC. While the mumble chatter swung from a Gridiron Beast to vaccinations and the fallout, in came Handshake on two wheels just as the clock hit “go time.”

    Mosey to the PES teacher’s lot, on the line for a dynamic COP warm-up

    • walking russian soldiers
    • walking Lt. Dan’s
    • walking Hillbillies
    • polar bears
    • dead man hang

    The Thang

    Exercise I: Dora Dora

    • 100 hand release merkins
    • 200 Monkey Humpers
    • 300 LBCs
    • 1 ill timed bowel episode for the Q from MHs to LBCs

    T-claps for Handshake taking on the overwhelming share of the Dora with YHC. Burpees for the six and the porta jon dweller.

    Exercise II: Triple Check

    mosey to the bball court at QMS

    pace car – bear crawl to the third basketball hoop, run back

    people’s chair and donkey kicks

    light yoga flexin’ for the six

    Exercise III: Dean Smith’s 4 Corners

    Mosey to the track. One lap around to melt clock.

    10 merkins, 20 WWIIs, 30 Plank Jacks, 40 second people’s chair, mosey back to the flag

    3 MOM, 5 merkins until the end time.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Strong work today by the PAX. YHC tried to keep folks movin’ and dry to fight off the cold wet chill that struck overnight. Appreciate sticking around after YHC had to detour briefly. Can continue to confirm “uneasy stomach” as a side effect of the one and done from Johnson and Johnson.

    3rd F this evening. Corned Beef has the Q.

    Happy Hour next week on the 24th. See other BBs for details.

    Thankful for the opportunity to lead today. Have a great day, Fellas!

  • Murder Gorillas, Switching Gears and a Rusty Q

    7 HIMs sought out ideal conditions at Twin Team only to discover we were a few degrees south of 70. As the mumble chatter discussed Coach K COVID Protocols and UVA and Carolina’s continued dancing in Greensboro, YHC shared the numbing realization of leaving the YHC’s Garmin on the charger while cruising down the James River Bridge. With iPhone in hand, it was go time as the clock struck 5:29.

    Mosey up towards Twin Team hill only to yell “Psyche” and then mosey back to the bus loop. No Twin Team hill this week.

    COP

    Circle up for dead man hang, imperial walkers, scorpion kicks, LBCs, helicopters and arm circles (and reverso). Warm? Let’s Boogie.

    The Thang

    Exercise I: Countdown Ladder

    Bearcrawl from the baseline to the other baseline then perform 10 reps of all six exercises: Jump squats, monkey humpers, hand release merkins, carolina dry docks, reverse crunches, box cutters

    Lunge back and perform 9 of the prescribed circuit, repeato down to 1 rep of each.

    algore for the six (including some Broga Bendin’)

    Exercise II: Down the Line

    Pax peoples chairs along the school while the pace car sprints to the other baseline and bar (ala suicide). repeato twice

    Exercise III: Triple Check

    Fake mosey to the activity field only to circle back to the ball court

    Pace Car runs the court loop, Plank Jacks and LBCs for the exercises

    Exercise IV: Bus Loop Murder Gorillas

    Courtesy of Last Call’s HoeDown Q, the PAX wondered about the infamous Murder Gorillas…. so we did them.

    Mosey back to the flag for 4 MOM and a Merkin ring of fire as a PAX.

    Numberama, Namerama, YHC took us out.

    It’s been a while since YHC has Q’d and been even longer since YHC has written a back blast. Appreciate the PAX for not only bearing with YHC this morning, but also for the continued support of the Greater F3 Community over the last year and beyond. As YHC shared, YHC was one of the many who was “dead in the water” this time last year with the great unknown of the global shut down. Growth comes from adversity and struggle.

    YHC continues to count so many blessings. Let us all give us thanks to the countless folks that have kept this community and nation pushing forward during these trying times. Amen.

  • Thunderstruck

    21 studs shook off the nerves to try out for a spot at Coach Wojo’s Saturday Dogpile Jamboree. While the Defensive Coordinator Wilson wished to show off his former life as Mike Alstott’s body double, YHC went the O Line route, focusing on the Line of Scrimmage.

    It’s a Football Saturday. Time to strap up.

    COP

    Kick Off – Quick mosey to the traffic circle for some SSHs, DQs and Imperial Walkers. YHC relocated a RPD traffic cone along the way.

    The Thang

    First Quarter -Opening Drive

    Mosey to the Carillion Field – on the line. PAX divides into two heats.

    Wind sprints with various exercises thrown in, including but not limited to: Burpees, Merkins, Lunges, Mtn Climbers, Russian Soldiers, Polar Bears, Plank Jacks, etc.

    Coach Wilson took the reigns while YHC did a weekly inspection at a Construction Jon.

    Times up for Q1. Reverse field and Mosey to the stage for Q2.

    Second Quarter

    The PAX kept movin’ the chains as partners.

    Touch a Tree with Box Cutters, Hand Release Merkins, and Monkey Humpers

    Plankarama for the six.

    Halftime.

    Each PAX member grabs a coupon and moseys to the amphitheater

    Third Quarter – Time to Impose Will

    Triple Check featuring this week’s favorite coupon (from the IPC)

    Pace Car: Farmers Carry up and down the amphitheater steps

    Other exercises: Thrusters with Coupons and curls for the girls

    PAX moseys back to the stage with coupons. algore for the six.

    4th Quarter

    Mosey back to the flag with roughly 10 minutes left on the clock. Time to keep the lead with the 4 minutes offense.

    ACDC’s Thunderstruck on the Speaker. Circle up, instructions given. Burpee each time Brian Johnson screams “Thunder.” 33 total for those counting at home.

    Victory Formation

    3 minutes of Mary including LBCs, Flutter kicks, Freddie Mercuries, Alabama Prom Dates, Scorpion Kicks

    Ballgame.

    Numberama, Namerama, YHC took us out.

    Please lift up our Brother, Phonics, and his family on the loss of his father.

    T Claps to the PAX that started shuffling feet in between Thunders. Felt like 2-A-Days all over again.

    Enjoyed this am. Have a great weekend, fellas! SYITG.