Author: Wojo

  • Tour De TES

    Twelve HIMs started off their work week with journey across the AO at this week’s edition of Hoedown. With only 75 seconds to spare to the start (source: Garmin), YHC needed a couple laps around the bus loop to shake off the cobwebs and collect any late additions. With 12 strong ready for battle, time to venture to the upper fields for COP.

    Quick COP of DQs, Imperial Walkers, Merkins, Scorpion Kicks, LBCs, Helicopters

    The Thang

    Exercise I – Triple Check

    Pace Car runs down to the jungle gym, performs 5 pullups, runs back

    other exercises are peoples chair and box cutters

    algore for the six

    Exercise II – Car Pool

    OYO – bear crawl/crab walk the car pool line/loop, switch as each arrow, plankarama for the six

    Exercise III – Catch Me if You Can

    Mosey to the bottom of Lindsay Court, partner up.

    runner: Bernie Sanders up

    chaser: Merkins then chase

    algore for the six

    Exercise IV: Elevens

    OYO – On the curb, mosey up the blacktop fence – 10 merkins

    run back for 1 WWII; repeato until the inverse

    ABCs for the six

    Exercise V: Down the Line, People’s Chair

    Going down the line, PAX stays in peoples chair, while the pace car Polar Bears to the shrubs by the stairs, Moseys back, rotate thru

    Mary featuring flutter kicks, alabama prom dates, freddie mercuries and ring of fire (merkins).

    Numberama, Namerama, YHC.

    Gridiron Labor Day Convergence @ 7am. Coffeeteria and donations to follow.

    Iron PAX tomorrow @ Heartbreak Ridge and No Toll (and maybe DaVille?)

    Strong work today Fellas, Had to improvise after the elevens because y’all flew through them. Tried to cover as many areas of the AO as possible and appreciate the effort and mumble chatter. Strong way to end what’s been a incredible month.

    Have a great day and SYITG!

  • “I learned all of my English from TYA”

    11 studs fought off the fart sack for a English lesson at one of Richmond Public School’s finest venues: Mary. The mumble chatter of Pucker’s Hockey Watchin’, Boston’s claim as the epicenter of the English language, and questions of how accurate the Q’s Garmin was quieted down real quick when Burpees were doled out as Class begun. Mosey to the center of the BBall Courts. F3 Welcome, Intro and Disclaimer

    COP
    Side Straddle Hops
    Burpee x1
    Don Quixotes
    Burpee x2
    Russian Soldiers
    Burpee x3
    Imperial Walkers
    Burpee x4
    Cherry Pickers
    Burpee x5
    Little Baby Crunches
    Burpee x6
    Alabama Prom dates
    Burpee x7
    Flutter Kicks
    Burpee x8
    Helicopters
    Burpee x9
    Don Quixotes
    Burpee x10 Warm? Mosey to the edge of the BBall Courts

    The Thang

    Exercise I – Triple Check

    Pace Car bear walks to to the cage, runs back; other exercises included Hand Release Merkins and WWIIs

    algore for the six

    Mosey to the tennis courts

    Exercise II – 2 rounds of Dean Smith’s Four Corners

    Round 1 – 10 jump squats, 20 reverse crunches, 30 plank jacks, 40 copperhead squats

    mosey back to the bball courts for round 2 – 10 Lt. Dans, 20 pull ups Carolina Dry Docks, 30 dips , 40 copperhead squats

    Mosey to the bus loop

    Exercise III – Curb crawls

    You know the drill.

    Mary

    Back to the flag for 3.5 minutes of Mary featuring LBCs, flutter kicks, alabama prom dates, American Hammers and Pickle Pounders

    Numberama, Namerama, YHC took us out.

    Enjoyed the banter, well wishes and the ground and pound work this morning Fellas. The PAX kept the energy up in near perfect conditions. SYITG!

  • (Still) Pending Nuptials

    YHC and my future M were supposed to get married today. The world had other plans. With an extra 3ish (hopefully) months to shed off a few more lbs before an afternoon long photoshoot, there’s no better time than the present to Q on a steamy Saturday morning. Roughly 10 former and current bachelors took part in DogPile’s nuptials on this beautiful May Day.

    COP

    Mosey to the green grove close to the “Ha Ha” Stage, circle up

    F3 Welcome, Matra and Disclaimer (welcome Flex Seal from Hick’rah, North Carolina). Always wonderful to host a guest from YHC’s home state.

    SSHs, Russian Soldiers, Imperial Walkers, DQs, Merkins, LBCs, Flutter Kicks, Alabama Prom Dates DQs round two, Arm Circles (and reverso)

    Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Staged Triple Check

    Pace Car – Touch-A Tree; Squat Presses with Coupons (courtesy of Double Mint), WWIIs

    algore for the six

    Exercise 2 – Pipe Loop Circuit

    Mosey down to the base of Byrd Park’s infamous 1/3 mile loop

    Partner 1(Pace Car) runs the pipe loop; Partner 2 performs the circuit: 5 merkins, 10 mtn climbers, 20 jump squats; 3 rounds, algore

    Exercise 3 – Catch Me If You Can

    Bernie Sanders up Pump House Drive, Partner does 3 burpees then chases, Plankarama

    Exercise 4 – Street Work

    bearwalk/lunge from Rugby to Wilbon Circle

    mosey to the amphitheater, 5 copperhead squats on each step down, yoga stretch for the six

    back to the flag for Mary

    LBCs, Flutter Kicks, Freddie Mercuries, Rosalitas, Hello Dollies, Alabama Promdates, Merkin Ring of Fire

    Numberama, Namerama, YHC took us out,

    Memorial day Murph, sign up sheet floating around soon. 6am launch at Byrd park but other nano regions may handle own. See Deuce.

    DTH sends his best from the other side of the world. Stay Safe Brother!

    Old Glory at No Toll Tuesday

    Many, many thanks on the stewardship and mumble chatter this am. Been a tough couple of months for YHC and my future M. We continue to count the blessings of health, family and support in many fashions. Enjoy the weekend!

    SYITG

  • Just a Taste of Twin Team

    A fabulous five of mixed nano-region reps converged at Twin Team for a very rusty Q . After spending a chunk of the quarantine in the Carolinas, it was a privilege to get back to the swing of things in RVA. YHC arrived at BWS at 5:10 wired for today’s beat down. Once the PAX assembled at 5:30, it was time for take off.

    COP – Mosey to the Bus Loop

    SSHs, Imperial Walkers, DQs, Merkins, Mtn Climbers, LBCs, Flutter Kicks, another Round of DQs

    The Thang

    Exercise 1 – Lindsay’s Loop

    mosey to the dirt track, pair up

    Pace Car runs the track, partner reps Lindsays on the playground – 3 rounds

    5 Pull ups, 10 merkins, 20 copperhead squats
    Plankarama for the six

    Exercise 2 – People’s Chair Snake

    6ft separation on the wall, hold People’s Chair while Pace Car bear crawls to the curb and Bernies back
    algore for the six

    Exercise 3 – Bus Loop Lunges

    Front Lunge, (both) sides lunge, Reverse Lunge, algore

    Exercise 4 – (Just the tip of) Twin Team

    catch me if you can w/merkins, mumble chatter on # of rounds, back to the flag for 2 minutes of Mary

    Numberama, Namerama, YHC took us out

    T-claps to the reminder that YHC has A few Qs this week (and thanks to GP for handling Monday) . YHC has sure been thrown off the last few weeks after being away. Prayers for DTH and his family as well as those named and unnamed this morning. We all have battles in various forms these last few months. We ask that the Good Lord continue to bless these men, their families and help us lean into the understanding.

    Show yourself what you can do today.

    Stay safe and see y’all tomorrow at Dog Pile.

    -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.