Author: Wojo

  • 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.

  • 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!