Author: Wojo

  • 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.

  • That sounded moist.

    A fab five with four kettlebells and one rucksack set forth on another 5am edition of the gloom at River and Ridge. With YHC on the mend from the week long plague, and a full dose of cabin fever, it was time to get out of the house. Near perfect temps for the Early Bird Special …. can’t get much better than that.

    COP

    Mosey to the Westham Parkway Wedge.

    SSHs, Imperial Walkers, DQs, Merkins, LBCs

    The Thang

    Mosey back to the parking lot, grab your kettlebell and/or rucksack.

    Exercise 1 – 4 Corners

    • 2 rounds
    • Around the world on the straight-a-ways and curves
    • 1st corner Hand Release Merkins (20)
    • 2nd Corner Goblet Squats (20)
    • 3rd Corner KB Swings (20)
    • 4th Corner LBCs with KB (20)

    algore for the six.

    Exercise 2 – Quad/Quint Triple Check

    Divide and conquer among 5 PAX members

    • Pace Car: Run the Parking Lot Loop
    • Kettlebell Swings
    • Kettlebell Snatches

    Plankarama for the six.

    Exercise 3 – Ladders

    • Round 1 – Merkin Ladder -> 1 Merkin at First Parking Space….. 10 Merkins at 10th Parking Space, lunge back.
    • Round Two – Figure 8s ladder -> 1…… 10, mosey to the flag

    Flutterkicks, LBCs and Merkins for Mary.

    Numberama, Namerama, YHC took us out.

    • Merk-A-Rama at the Forge and The Anvil tomorrow morning. Tassles and chest palpitations up for grabs.
    • TYA Turkey Day Special at Mary…. 6am
    • Watch/join TYA run for 24 hours the day after (Thanksgiving). See the pre-blast.

    Strong mumble chatter both vocal and gastrointestinal this morning. Enjoyed incorporating elements of this beatdown normally reserved for Circus Maximus, MANNdate and Mondays at Midlo Middle. The Tuckahoe EarlyBird Special momentum remains strong as PAX members continue to relish in the “gained 30-45 minutes” each Wednesday.

    Enjoyed it fellas! SYITG. -Wojo

  • An Original Workout Routine

    A terrific 12 fought off the warm comforts of the fart sack to converge on a almost frozen Twin Team AO. With a fierce gust coming from WAY north of the James, YHC knew it was best to keep our SOJ friends warm via some movin’ around. 530? Let’s Boogie.

    COP

    Mosey to the Bus Loop. 5 burpees for YHC’s missed Q.

    SSH, Cotton Pickers, DQs, Imperial Walkers, Helicopters, Arm Circles (and reverso).

    The Thang

    Exercise 1: Merkin Ladder

    An original workout routine concept by YHC. Run to the end of the bball court and do 20 merkins, run back to the starting line and do 19 merkins….. work your way down to 1. 210 total.

    algore and Arm Circles OYO for the Six

    Exercise 2: 4 Corners

    Always a fan favorite, utilizing the track:

    • Corner 1: 25 Copperhead Squats
    • Corner 2: 25 Monkey Humpers
    • Corner 3: 25 Plank Jacks
    • Corner 4: 25 Lt. Dan’s

    Plankarama for the six.

    Exercise 3: Triple Check

    • Pace Car: 10 Merkins
    • Pull ups
    • SSHs

    add another 30 to the merkin register: 240. algore for the six.

    Exercise 4: People’s Chair

    3 minutes of People’s Chair Intervals. Mosey back to the flag for Mary.

    Mary

    15 Flutter Kicks (arms overhead), 20 Alabama Prom Dates, 25 LBCs

    10 Merkins OYO. 250 merkins down and Time’s Up.

    Numberama, Namerama, YHC took us

    Grow your Beards/Staches/Chops this November. As always be with those named and unnamed brought up by the PAX. Enjoyed it fellas, SYITG!!

  • Equilibrium at WDog

    4 Respects, 2 Silent Decades and 4 Hates showed up for F3’s Mischief Morning at DogPile WDog. With a balmy 60ish degrees on the Thermostat, the PAX took advantage of the slightly warmer than the norm conditions for the late October gloom.

    530 alarm and we were off.

    COP

    Mosey to the circle. F3 welcome, mantra, disclaimer.

    While the Q fumbled on the name of the AO the warm up consisted of:

    SSHs, Imperial Walkers, DQs, Russian Soldiers, Merkins, Flutter Kicks, LBCs. Warm? Let’s Boogie.

    The Thang

    4 Corners

    Mosey to Carillon Field. 4 corners

    25 Hand Release Merkins, 25 Squats, 25 Reverse Crunches, 25 Monkey Humpers. algore for the six.

    (An extended) Triple Check

    3 rounds….

    • One PAX member runs the field down and back
    • One PAX member performs Lt. Dan’s
    • One PAX member alternates between 20 plank jacks and 20 SSHs

    Plankarama for the six.

    Rusty Cage

    Mosey to the Rusty Cage…. mumble chatter included chasing deer and pipe loop nightmares.

    3×10 of both Pull Ups (or Jerkins) and Bar Dips. algore for the six.

    Dogwood Dell Escape

    Mosey to landing at the DD stage. 3 incline merkins per step climbing out of the amphitheater. Plankarama.

    Mary

    4 minutes of Alabama Prom Dates, Rosalita’s, Hello Dollies and LBCs.

    Numberama, Namerama, YHC took us out.

    YHC was feeling a hefty work schedule and late nights this am. Luckily the workout took over and the the focus became not on instructions, but performing. Enjoyed partnering with Swirly, Oyster and Bleeder on the triple check but most importantly Appreciate this group and the fellowship. Have a great rest of the week and SYITG.

    • Please keep the Atlee HS/community families in your prayers….
    • time’s ticking on Grow/Raise with Vinny and Gumbo…. see the Preblast
    • CSAUP on the Friday after Thanksgiving…. see TYA and the Preblast

  • Wedding Prep for P-Trap

    Wedding Prep for P-Trap

    15 fixtures of F3 RVA fought off the warm fartsack to send off one our own as he embarks on his next chapter in life: Marriage.

    While YHC is not as well versed in all facets of that game, YHC felt a heavy mix of running, core work, and leg exercises should help young P-Trap develop some of those needed old man RESPECT strengths and skills. While TYA debated over the time accuracy of YHC’s fitbit, the clock struck 530 and it was time to boogie.

    COP

    Mosey to the basketball/all world court.

    SSHs, Imperial Walkers, DQs, Arm Circles (including reverso), Merkins. Warm enough? Let’s roll.

    The Thang

    Exercise I: Diego

    Mosey to the Tennis Courts. Spicing up the Dora with some added sets. Partner up for

    • 100 Merkins
    • 150 Plank Jacks
    • 200 LBCs
    • 250 Monkey Humpers
    • 300 Reverse Crunches

    algore for the six.

    Exercise II: Wedding Prep Triple Check

    PAX remains on the tennis courts, groups of 3. Every bachelor needs a little practice…..

    • Run the perimeter of the tennis court cage
    • Continuous Alabama Prom Dates
    • Continuous Pickle Pounders….. still up for debate whether side to side, up and down or in and out is the right technique (Earth to HoneyDo….)

    Plankarama for the six.

    Exercise III: Curb Crawl Ladders

    Mosey to the bus loop along Grove Ave. Wave to some of our favorite neighbors. Crawls back and forth… up to 5 Merkins…. and back down to 1.

    Mosey back to the Flag for roughly 4 minutes of Mary.

    Heels to Heaven, Flutter Kicks, Hello Dollies, LBCs.

    Numberama, Namerama, YHC took us out.

    Solid numbers this chilly morning at Mary! Enjoyed teaming up with Fireman Ed, Bodos, Swirly, TYA and Gomer Pyle this am. Way to push fellas! SYITG.

    -Wojo

    Some reminders:

    • Hammer and Ales on Saturday – Pre Blast
    • Cash for Stache – Donate and Grow with Vinny and Gumbo – Pre Blast
    • Continued Prayers for Marv’s Family
    • God Speed and Blessings for you and your Future M, P-Trap

  • Trying to Stay Warm

    7 stalwarts fought off the fart sack for YHC’s return to the Q sheet after sleeping through the last sign-up. Clear skies, cool temps, fall mist and a heavy fog brought back a sneak peak of swamp season at Heartbreak Ridge. While the PAX shivered and mumbled over the shorts-only mandate, the Miata’s older brother Bolted into the circle and Ronnie emerged. 530? It’s go time.

    Mosey around the Bus Lot and back to the fields for COP

    SSHs, DQs, Imperial Walkers, Merkins, Arm Circles. Warm? Let’s Boogie.

    The Thang

    Exercise I – Descending Deconstructed Burpees

    Mosey to the top of Heartbreak Hill. Instructions to run down and up HB Hill then 10-9-8-7-6-5-4-3-2-1 Deconstructed Burpees

    Deconstructed Burpee = Squat -> Leg Thrust -> Merkin -> Leg Thrust -> Squat. Hope DTH would have been proud.

    Plankarama for the Six.

    Exercise II – Compounding 4 Corners

    Mosey to the track. 400 meters of what Dean would have intended….

    • 25 Plank Jacks
    • 25 Plank Jacks, 25 Jump Squats
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs, 25 Hand Release Merkins

    Al Gore for the Six

    Exercise III – Fun with Cages and Bleachers

    • 3×10 Jerkins on the Cage
    • 3×20 Bleacher Bench Kickers

    Ronnie departed…. PAX followed to bask in the glory that is Sport Mode

    One Round of Climbing Bleacher Merkins

    Mary

    Flutter Kicks, LBCs, Alabama Prom Dates (Upchuck Style) and Merkin Ring of Fire.

    Numberama, Namerama, YHC took us out.

    Was an honor to lead this morning, Fellas. Appreciate the battles we tackle together in the gloom and in our day to day. Go make the most out of Tuesday and this week! Have a great one!

  • Iron PAX @ Twin Team – Week II

    The Iron PAX eagle landed once again at Twin Team and boy did it deliver for the elated 8 that posted. One would think that someone active in the construction world would not struggle to find a standard 38-40 lb cinder block, but….. YHC found himself at Home Depot on a Thursday night. With brief mumble chatter regarding the early launch at 5:15 and the workout that awaited the PAX, it was time to boogie.

    Slow mosey with coupons to the Rapids Stadium Track for brief COP:

    • DQs
    • Imperial Walkers
    • Copperhead Squats
    • Arm Circles in both directions

    The Thang – Iron PAX Challenge Week II – Meatloaf’s Massacre

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap. Roughly 2.5 miles of running for those keeping score at home.

    Numberama, Namerama, YHC took us out.

    Results: PAX ranged from 36:51 to a DNF** in the hour. A big **disclaimer** is likely needed for the DNF as that coupon weighed 10-15 lbs heavier than the rest. Mouse Trap, please address all coupon concerns to Jacob from the W. Broad St. Home Depot. His procurement effort did not address the requirement of “consistent scope and services.” Bonus points for Week 3 if a PAX member chooses “The Bubba Block.”

    Jacob’s reaction was priceless when YHC told him the cinder blocks were for a workout.

    T-claps to Sample from Kingsport. Heck of a week you had posting with the RVA PAX, Brother.

    Was a pleasure to battle this one out with y’all and an honor to lead. The coupons have been stashed securely at Bettie Weaver. Let’s hope they don’t grow legs (or Bodos throw them against a wall) between now and Week Three.

  • Onward Ascent

    A lucky 13 assembled at W Dog for a fitting tribute on this Day of Remembrance. With near perfect conditions and an eager PAX ready to tackle the gloom, the PAX set off one minute early to get a jump start on this morning’s beatdown.

    COP

    Mosey to the circle: SSHs, DQs, Imperial Walkers, Merkins, LBCs.

    The Thang

    Carefully mosey down to the base of the amphitheater for marching orders:

    Exercise I – 110 Circuit

    Paying tribute to those who climbed all 110+ floors on this day 18 years ago.

    Groups of 3.

    • One performs exercises – 110s of Merkins, Jump Squats, WW IIs, Plank Jacks, V Ups.
    • One performs continuous Step Ups
    • One runs the perimeter of the amphitheater
    • Switch stations when the running partner returns

    Exercise II – Big 11s

    Mosey to Bowl Big 11s, partner up.

    Bernie Sanders Up, 10 Boo Yah Merkins, Mosey Down, 1 Boo Yah Burpee. Repeato until the reps are switched 1-10.

    55 of each movement, 2 movements.

    Mary

    Mosey back to the flag for Mary. Flutter Kicks, Alabama Prom Dates, LBCs.

    Numberama, Namerama, YHC took us out with words and moment of silence.

    The PAX makes these mornings and beatdowns easier to stomach. I can’t thank each and everyone enough for gutting it out this morning. Enjoyed tackling 110s with Corned Beef and Hardywood and thanks for to EF Hutton and Flange for helping YHC push through the Big 11s.

    Was fortunate enough to come across these words last night and thank you for allowing YHC to share this am:

    On this day….. 18 years ago

    • 246 people woke up and got on early morning flights
    • 2,606 people woke up and went into work
    • 343 firefighters woke up and went in for their morning shift
    • 60 police officers woke up and went out on morning patrol
    • 8 paramedics woke up and went in for their morning shift.

    None of these persons saw past 10am that morning. In one single moment life may never be the same. As you live and enjoy the breaths today and before you go to sleep in preparation for what tomorrow brings, kiss the ones you love, hold those close to you a little tighter and never take one second of your life for granted.

    May God continue to bless us all.

  • Pre Blast – Twin Team (9/13)

    PAX,

    With the results of the Iron PAX challenge coming in from across the Nation, there will be an early start this Friday morning at Twin Team (avg. completion time is 45-50 mins). We’ll set to take off at 5:15am from the parking lot adjacent to the James River High Football Field, as opposed to the normal gathering area at Bettie Weaver. Please see the linked map for reference:

    https://goo.gl/maps/Nh4xgQRNeCjXrx9u5

    YHC will provide the coupons.

    SYITG!

  • Starting the Week of Right

    10 of Richmond’s finest fought away the comfort of the fart sack to check out what Coach Wojo brought bright and early this Monday. YHC’s Carolina Panthers left 10 points on the board yesterday with a fumble in the red zone and a Joey Slye missed field goal: 10 burpees OYO before COP.

    COP

    Mosey up to the sports field for COP.

    DQs, SSHs, Arm Circles (and reverso), Flutter Kicks, LBCs

    The Thang

    Exercise I – Doras

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 Box Cutters; Plankarama with Upchuck.

    Exercise II – Triple Check

    • Bear Crawl to the first Soccer Goal and back
    • Carolina Dry Docks
    • LBCs; Al Gore for the Six

    Exercise III – Triple Check on the Blacktop

    Mosey to the blacktop to make sure the PAX cars were not in the way of a Paving Crew. Another triple check on the deck.

    • Lunges to and from the Cage (Bernie Sanders option back)
    • The People’s Chair
    • Balls to the Wall.

    Hand Release Merkins and Brief Plankarama for the Six.

    A couple minutes of Mary back at the flag.

    Numberama, Namerama, Greenbow took us out.

    Best way to start the week off, Gentlemen. Glad we wrapped up before Lee Hy Paving started milling up Lindsay Dr. Have a great Monday!