Author: Wojo

  • Group Therapy

    2 groups of 7.5 warriors fought off the quarantinis and a mid beat down monsoon for the most fun one can have while properly spaced. Just as the ET runners touched down from their descent to the flag the clock struck go time and then properly spaced PAX were off.

    COP

    mosey to the circle – SSHs, DQs, Russian Soldiers, Imperial Walkers, Merkins, Flutter Kicks, Freddie’s, Helicopters, Arm circles and reverso

    The Thang – Small Group Mediation

    Group 1 – 7s/11s on the field of debatable distance

    Merkins on one end, WWIIs on the other

    Some claim 130 yards, some claim 150 yards. Miles were logged this AM!

    Group 2 – amphitheater Dora

    Pace Car runs the perimeter

    Exercises – 100 merkins, 200 Flutter kicks, 300 donkey kicks

    ABCs, algore for the six in the traffic circle

    Switch groups!

    Curb Crawls on the big circle, merkins in the center 5 to 1

    Final act at the stage

    3 rounds of bench kicks/reverse crunches and touch 3 trees

    Back to the flag

    3minutes of Mary

    Numberama, Namerama and YHC took us out

    please continue to lift up our brothers and their families: DTH and Double Mint; Deuce had a wonderful reminder that we continue to lift up those many small biz owners…. trying times for all.

    What a wonderful morning to shut the world off around us. Keep leaning in for the understanding.

    Enjoy the weekend!

    SYITG

  • Breezy as Hell

    An elite 8 emerged victorious against the fart sack on a SOJ morning that felt like the middle of a wind tunnel. Here’s what shook out of those gusts

    COP

    Mosey around the bus loop and circle up

    While balancing against breeze preform SSHs, DQs, Russian Soldiers, Copperhead Squats, Imperial Walkers, Helicopters, Arm chicles (and reverse). Warm? Let’s mosey.

    THE THANG

    Exercise I – Dora

    Pace Car – run/climb up the steps/platforms on the west side of the school, perform two burpees and the top, run back

    Exercises – 100 merkins, 200 monkey humpers, 300 LBCs

    algore for the six

    Exercise II – Soccer Goal Loops

    Run the soccer field loop, perform 3 exercises up to 5. 5 loops. Dive bomber pushups, Lt dans, reverse crunches. Plankarama for the six.

    Exercise III – Curb crawls

    You know the drill, bear crawl from curb to curb. Merkins 5 down to 1.

    Exercise IV – Triple Check

    Pace Car – Run the bus loop

    Exercises – donkey kicks on the retaining wall, WWIIs on the side walk

    Indigenous peoples run back to the flag

    MARY – LBCs, Flutters, Hello dollies, rosalitas, Alabama prom dates and merkin ring of fire

    Numberama, Namerama, Flange Took us out.

    Please lift up DTH and his family on their mission.

    Fore the cause, see previous back blasts or ping Nancy Lopez or Wilson.

    Way to work this morning Fellas. YHC was still reeling from self inflicted soreness from Tuesday and the PAX brought the motivation. Have a great day and SYITG.

  • The thing about Starfish…..

    The thing about Starfish…..

    20 Redwoods gathered at the best fields in SOJ to check out another stop on YHC’s belated winter tour. Little did the Pax realize this morning included biology lesson on Ariel’s favorite echinoderm. Just as Rosie wrapped up some pre-No Toll miles, the clock stuck go-time and the PAX were off.

    COP

    Mosey the long route to the center of the soccer fields, circle up.

    SSHs, DQs at Wilson’s pace, Imperial Walkers, Tempo Squats, Helicopters, Mountain Climbers, LBCs. Warm? Let’s boogie.

    THE THANG

    Exercise I – Mega Giant Star Fish

    Corner I – 15 merkins, Corner II – 20 monkey humpers, Corner III – 25 two count flutter kicks, Corner IV – 30 jump squats, Tip (bleachers) – 35 reverse crunches, 5 burpees in the center of the field after each station. algore for the six

    Exercise II – Triple Check

    Mosey to this sideline. Pace Car – Sideline to sideline run, others – pickle pounders, WWIIs. Plankarama for the six

    Exercise III – Merkin and Lunge Parking Space Ladders

    Merkin – bear crawl space to space, merkins up to 10, mosey to the opposite side of the lot

    Lunge – lunge two space, squats up to 10, algore for the six

    Exercise IV – Modified Mega Starfish

    Same stations, same exercises, only 10 reps per station, 1 burpee after stations. Plankarama for the six (thanks Rosie!)

    MARY – Flutterkicks, Rosalitas, Hello Dollies, Alabama Prom Dates

    Numberama, Namerama, YHC took us out.

    See Nancy Lopez, Wilson and Slack about ForeTheCause. SOJ Jorts are required. Converted Bibbed overalls for bonus points.

    Please lift up those named and unnamed.

    Some words for the day:

    “Own your choices, especially the ones you avoid. Everything begins with choices. You could easily brush that off as something you’ve heard before. Most people do and that’s why they stay stuck in ruts they don’t want to be in. They’re unwilling to make the choices that would get them out and move them in the direction they want. Be aware of the self choices you’re willing to make and the choices you’re not willing to make. Own both and act with confidence. Be willing to make any choice you need to take to get you where you want. Because if you won’t do that, what are you really doing?”

    Perfect temps this morning. Enjoyed it fellas and have a great one! SYITG.

  • Bear with me… it’s been a while

    A fantastic PAX of Four won the war against the Monday morning fartsack as YHC made the first return to Batteau since the last tour. A relatively unknown Gloom with City of Richmond’s maintenance on street lights added up to a few obstacles in the dark.

    Just as Oyster emerged from his vehicle the clock struck “Go Time” and the PAX were off.

    COP

    Money to the pickle ball courts, avoid the cliff YHC nearly Took the PAX off

    F3 Welcome, Disclaimer (including one about YHC’s hiatus from this AO)

    SSHs, DQs, Russian Soldiers, Imperial Walkers, Helicopters, Merkins. Warm? Let’s Boogie.

    The Thang

    Exercise I – Hot Box Lindsays

    Mosey through the valley and back up to the SOJ Farmers Market Activities Hut. Grab a picnic table.

    3 rounds – 10 merkins, 20 step ups, 30 reverse crunches. Run to and from the stone chimney. algore for the six

    Exercise II – Touch a Tree

    Partner Up – 3 trees, 3 rounds

    Round 1 – LBCs, Round 2 – Lt Dans, Round 3- Alabama PromDates

    Mid Beatdown MARY

    rounds of flutter kicks, rosalitas, hello dollies and alabama prom dates

    Exercise III – Merkins/Lunge Ladders

    Mosey back down and up the valley to the pickle ball courts. pick a square

    Merkin Ladder – Bear crawl, side crawl, back bear crawl, merkins up to 5

    Lunge Ladders – lunge forward, side lunges, reverse lunges, 5 down to one squats

    Exercise IV – Mini Merkincide

    Mosey to the tennis courts. 10 merkins at each line on the court. Run down and back.

    LBCs until the final bell.

    Numberama, Namerama, YHC took us out.

    Lift those up named and unnamed this morning.

    Some words from a daily devotional on the theme of “It’s Go Time”

    Look back 12 . . . 18 . . . 24 months. What should you have started doing then so you’d be closer to what you want now? There’s always something.

    Now forget it because it’s done, but keep the lesson with you. You have new decisions to make. Future moments depend on these moments.

    What are you waiting for? Get started today.

    Felt great to get back in the gloom after a few weeks away due to a tweaked back. Near perfect conditions for a late winter time beatdown. Enjoyed it fellas! SYITG.

  • Think he knows the end time is at 6:15?

    6 SOJ stallions and one lost Near West Ender met up near the Virginia-North Carolina border for a cold, wet, sunny and 70 degree Thursday gloom. With YHC making his first return to Timberwolf since the fall, YHC came in hot to find Doozy and a suspected clown car eager to start. A few more SOJers trickled in and it was time for launch.

    COP

    Mosey for a west campus tour eventually landing the track, circle up.

    F3 Welcome, Mantra and Disclaimer.

    SSHs, DQs, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Flutter Kicks, Pre-6am Alabama Prom Dates, LBCs and Arm circles (including reverso). Warm in the driving rain? Let’s Boogie.

    The Thang

    Exercise I – Dean Smith’s Four Corners

    run the straight aways on the track, lunge the curves

    20s of Merkins, Monkey Humpers, Carolina Dry Docks, Lt Dan’s

    Plankarama for the six.

    Exercise II – Bleacher Report

    3 sets of 10 reps of the following

    Benchkicks, Derkins and Bench Dips

    Exercise III – Dora

    Mosey back past the AO launch (around 5:57am) to the Teacher’s Lot, pair up. Pace car runs the length of the lot and back

    100 reverse crunches, 200 Merkins, 300 Copperhead Squats (following a quick audible)

    Exercise IV – Ascending Parking Space Merkins

    12 spaces – bear crawl, 1 merkin at space 1, bear crawl, 2 merks at space 2, up to 12.

    Mosey back for one minute of Mary.

    Numberama, Namerama, Hermie took us out.

    Fantastic work this morning Men. Appreciate resisting the fartsack and embracing the elements. A strong message from my daily devotional on discipline YHC wished to share:

    It feels good to get better.

    Messages about improvement tend to highlight themes of discomfort. Topics like sacrifice, toughness, and delayed gratification aren’t just normal, they’re often the central message. Of course a lot of the work is difficult and uncomfortable, but it’s also exciting, fulfilling, and moves you in a direction you want to go. 

    Remember that it feels good to get better. Actually, I want you to do more than that. Reignite that flame. Reconnect to that sensation. Recommit to keep it burning.

    You feel your best when you’re getting better. Keep that at the center of your attention and you’ll not only push through discomfort, you’ll see it less, feel it less, and feel better about it when you do encounter it.

    Discipline is the shortcut. Do the work.

    – Brian Kight

    Have a great one, Fellas. SYITG.

  • Red Carpet Treatment at MANNDate

    9 of DaVille’s finest Rolled out the red carpet treatment for this Near West Ender’s venture north of the Wall. YHC rolled into an empty school yard only to find a steady stream of Hanover’s lifeblood streaming in just before the starting bell. Corned Beef was the lucky timekeeper for YHC’s shot at MANNDate. 530? let’s boogie.

    COP – Mosey around the loop and rock the bells around the world. Circle up.
    SSHs, DQs, Imperial Walkers, Helicopters and Arm Circles.

    The Thang

    Exercise I – 4 Corners

    25 KB Swings, 25 Handrelease Merkins, 26 One Arm KB snatches, 25 KB LBCs, around the world or overhead carry between stations. 2 rounds

    Exercise II – Triple Check

    Pace car Moseys the car pool loop, KB Man Makers (KB Swing+ Burpee) and figure 8s.

    Exercise III – farmers carry to the Bus lot. Overhead KB lunges to various street lights. Switch arms at the street light. Audible to an over head carry back to the Flag

    2 minutes of Mary

    Numberama, Namerama, YHC took us out.

    Please keep Wild Thing and his family in your prayers as well as the Boggus Family. Please help those lean into the understanding.

    Pleasure To lead this morning, Gents. Appreciate the hospitality. SYITG.

  • Mamba Memories

    Yesterday morning in the hills north of Los Angeles, the sporting world lost one its great stewards of the game played in gyms across the globe Kobe Bryant. Bryant, along with his daughter Gianna, and 7 other fathers, mothers, daughters and sons perished in a helicopter trip turned into tragedy. Love him or hate him, on or off the court, the world lost a master in his craft. Today’s HoeDown served as a statistical memorandum to “The Black Mamba.”

    COP

    Mosey to the bottom of Lindsay Court, a variant from the norm, much like Mr. Bryant, who jumped from High School to the Pros.

    Circle up, F3 Welcome, Mantra and disclaimer.

    • 24 SSHs – #24 will be retired in the NBA
    • 8 DQs – The OG Number
    • 20 Imperial Walkers – # of NBA Seasons
    • 18 Russian Soldiers – All Star Game Appearances
    • 9 Merkins – To The Lost
    • Arm Circles. Warm? Let’s Boogie.

    The Thang

    Mosey back to the Bus Loop for our first (of 2) triple check – Kobe’s 2 scoring titles

    • Pace Care: Run the Bus Loop
    • People’s Chair
    • WWIIs

    Boxing Cockroaches 3 sets of 20 reps => Kobe dropped 60 in his last ballgame.

    Mosey to the blacktop for a circuit – 3 rounds mosey to and from the fence, at the fence perform

    • 2 burpees – 2 US Gold Medals
    • 10 hand release merkins – career 30% 3pt FG shooter)
    • 27 monkey humpers – career high of 81 points on Jan 22, 2006 vs Toronto Raptors
    • Plankarama for the six

    Second Triple Check – 2 NBA Finals MVPs

    • Pace Car – Run to and from the jungle gym, perform 3 pullups (9x NBA First Team All Defense)
    • Donkey Kicks
    • Jump Squats, gotta work on that jumper
    • algore for the six

    Improv

    • around the clock merkins
    • 4 minutes of mary (LBCs, flutter kicks, alabama prom dates, 60 seconds of six inches)

    Numberama, Namerama, YHC took us out.

    The darkest AO in Richmond continues to live up to its name with near pitch black conditions as the PAX moseyed to the bottom of Lindsay. Seeking a guiding light YHC changed course and shot back towards TES. The news surrounding the sporting world played a heavy hand in YHC’s beatdown for this edition of HoeDown. Kobe played nemesis to all that faced him. He broke my heart as a 7 year old when it became apparent he’d never don the teal and purple. I watched from 3000 miles away as he set the basketball world on fire for the next 2 decades. A master of his craft and influencer of a game that controls my home state from November to April, or May if we’re lucky. I tip my cap to The Black Mamba, The Greatest Charlotte Hornet who never was .

    Enjoyed it fellas! SYITG

  • Heartbreak Monsoon

    3 fools warriors escaped the dry, warm comforts of the fart sack for another edition of Heartbreak Ridge, this time with some added moisture. While it appeared a potential FNG sat safely in his Camry….. the clock struck 5:30 and the unnamed bystander did not flinch. The trio set off….. to the Bus Loop.

    COP

    Mosey to the bus loop to bask in the temporary relief from Tuesday’s deluge.

    SSHs, DQs, Russian Soldiers, “Cherry” Pickers, Tempo Copperhead Squats, Tempo Merkins, Arm Circles and reverso

    The Thang

    Exercise I – Greasy Poles

    utilizing the bus extended bus loop steel awning, PAX moseys to the end of the run, stops at each pole (confirmed 21 count of poles) and performs 3 merkins, returns with one Lt. Dan at each stop.

    Exercise II – 4 corners at a gas station

    Mosey to the bus gas hub

    25 HR Merkins, 25 Monkey Humpers, 25 Jump Squats, mosey back to the canopy for 25 reverse crunches

    make sure to burn your gloves this evening.

    Exercise III – Suicides

    Run to each sign along the canopy and return to the start, there were 10 signs

    Repeato with a burpee at each sign

    Exercise IV – Triple Check

    Return to the main parking lot

    pace car – run to the opposite curb and return

    member 2 – flutter kicks

    member 3 – copperhead squats

    Mosey back to the flag

    Numberama, Namerama, YHC took us out

    Reminders: Buy your F3 shirts (including hoodie options) by COB tomorrow. See DTH with any Qs.

    Appreciate battling the elements this morning, Gentlemen. Felt like we wore weighted vests the second half of this am. Wonder if the rusty cage and heartbreak hill will have dried by next week?

  • Easing into Monday

    A terrific 10 took over Tuckahoe for another edition of Monday’s HoeDown. With YHC reeling from a weekend full of holiday food, drink and cheer it was time to detox. Utilizing Handshake’s timing gadget, 530 hit and it was time to boogie.

    COP

    Mosey a lap around the carpool loop to the Teacher’s Lot for COP.

    F3 Welcome, Disclaimer and Mantra.

    SSH, Imperial Walkers, DQs, Plank Jacks, Hello Dollies, Rosalitas, Alabama Prom Dates, LBCs, Arm Circles. Warm? Mosey to the blacktop.

    Exercise I – Dora

    Put on those runnin’ shoes. All the way to the fence and back.

    100 Merkins, 200 Jump Squats, 300 2- count flutter kicks

    algore for the six.

    Exercise II – Triple Check

    Mosey up to the TES ball fields

    Pace Car: Run to and from the Building to the Playground, perform 5 pullups

    Remainder of team: donkey kicks and People’s Chair

    People’s Chair for the Six.

    Exercise III – Merkin Centipede

    Utilizing the cover of the sidewalk with awnings, 5 merkins as we snake down the sidewalk. PAX holds plank. 5 rounds for each PAX.

    Arm Circles superset.

    Exercise IV – Mini Jacob’s Ladder

    3 car pool loops, up to 3 burpees.

    Handshake led flutter kicks for the six.

    Mary

    100 seconds of LBCs till the horn.

    Numberama, Namerama, Viral took us out.

    Sluggish Mondays are a great reminder of the fitness F of F3. Appreciate everyone grinding it out this morning.

    Announcements

    • 12 days of Xmas tomorrow @ NoToll
    • Upchuck has WDog Q on Xmas
    • Please be with those named and unnamed during the prayers this morning. Many PAX members are dealing with sick family members, injuries, and general holiday stress. Lean in for the understanding and trust the journey.

    Have a great day fellas! SYITG.

  • 2 Ladders and a Game of Horse

    10 Tanks took over the 530 hour at SOJ’s famous Friday AO: Twin Team. With a warm 36 degrees on the t-stat the PAX was eager to take advantage of a “not as cold as we expected morning.”

    COP

    Mosey to the Bus Loop

    F3 Welcome, Mantra and Disclaimer.

    SSHs, Imperial Walkers, DQs, Russian Soldiers, Helicopters, Arm Circles and reverso, Merkins, LBCs and Star Stretch (it’s going to catch up)

    Warm? Let’s Boogie.

    The Thang

    Exercise I: Everyone’s Favorite Combo Ladder

    Kicking off YHC’s last SOJ Q of the 2019 calendar year, it was time to bring back the fan favorite Combo Ladder from YHC’s Twin Team Q debut.

    Mosey to the baseline of the black top.

    Bear crawl down to the other baseline and perform 6 exercises in consecutive order:

    • Copperhead Squats; Monkey Humpers; Merkins; Carolina Drydocks; two count flutters; reverse crunches

    lunge back to the baseline only to bear crawl back and repeato the exercises in descending rep count: 10-9-8-7-6-5-4-3-2-1

    algore or shoot hoops for the six.

    Exercise II: F3 game of Horse

    Each PAX member wages an exercise and shoots. He scores –> rest of the pax completes exercises, PAX member misses -> all complete

    Exercises included: box cutters, no cheat merkins, burpees, front kicks, chuck norris merkins, mtn climbers, flutters, diamond merkins and YHC forgot the rest

    Only two of the PAX members have a shot at the varsity squad….. gloves and a NE Patriots style (deflated) game ball are to blame.

    Exercise III: Jacob’s Ladder

    Mosey to the hill on the front side of the building

    Modified Jacobs ladder up to 5 burpees

    Plankarama for the six.

    People’s Chair and Mary

    Rounds of wall sits, Alabama Prom Dates, Hello Dollies, Rosalitas….. LBCs to the horn

    Numberama, Namerama, YHC took us out.

    New OTB location for SOJ is now Starbucks.

    Please lift up those named (Honeymoon, EF Hutton, Wilson) and unnamed. Help us lean in for understanding.

    Enjoyed the fellowship and beatdown this morning fellas. Glad to return once again to one of my favorite AOs. A few words that hit me hard this morning during trying times…

    When we are threatened by uncertainties, remind us that your loving kindness is there to meet us at every corner. Help us to keep a good opinions of ourselves, and bring us through safely to nightfall.

    Have a great one y’all. SYITG.