Author: Wojo

  • Drunk Karaoke

    2 SOJers, a NewMarket Clown Car and an Summer Early Fall Tourist descended upon an AO that YHC had never attended. Having missed the Convergence earlier this week, YHC wanted to see what all of the ruckus was about at Timberwolf. With a departure time of 4:55 from Tuckahoe Regional, YHC headed due south to deep SOJ.

    With a stunning six mumble chattering away, the FitBit struck 5:30 and we were off.

    COP

    Brief mosey to the cul-de-sac for COP

    DQs, Copperhead Squats, Imperial Walkers, Arm Circles (both directions), DQs AGAIN

    The Thang

    Exercise I – Tennis Squares

    Mosey to the courts, stumble around trying to find the cage door and find a square on the tennis court. 2 Ladders.

    Ladder I – Bear Crawl, Side Shuffle Bear Crawl, Reverse Bear Crawl, 1 merkin. Repeato up to 10 merkins.

    Ladder II – Walking Lunges, Side shuffle lunges, reverse lunges, 1 Copperhead Squat. Repeato up to 10 Squats.

    Chatter ended around 4 or 5 merkin mark. Al Gore for the Six.

    Exercise II – Doras

    Partner up, running the longer side of the tennis enclosure and back

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 WWII Sit Ups; Plank Up and stretch those hammies for the six.

    Exercise III – Football Circuit

    Mosey to the front lot of the school and try to avoid the hi-res orange barrels.

    • First Circuit – Side shuffle up and back, flip those hips and find the football like a shutdown cornerback.
    • Second Circuit – Karaoke up and back, flip the hips at the middle landscape island. YHC had a hard time staying between the lines and swerved all over the drive lane of the parking lot.
    • Third Circuit – A pair of Gassers. POG led the way.

    2 minutes of Mary: LBCs, Flutter kicks and Alabama Prom Dates

    Numberama, Namerama, Orange Crush took us out.

    Nothing like a little ground an’ pound plus some running to bring in the start of the professional side of all things football. You’re a hell of a Dora Partner, Nancy Lopez; you CRUSHED those exercises. Great to see you back out in the gloom Orange Crush and many thanks to the PAX for helping this Timberwolf first timer out. YHC shall return.

    Have a great Thursday Fellas!

  • Twin Team’s Shot at Loredo

    11 enlightened warriors found themselves at Twin Team wondering what Coach Wojo had in store at the cusp of the Holiday Weekend. With the DaVillians leading the way with Laredo at the Anvil, it was time for SOJ’s finest Friday AO to answer the call.

    COP

    Mosey to the James River High Parking Lot via James River Rd. for COP

    DQs; Imperial Walkers; Russian Soldiers; Merkins; Arm Circles (yes even after Merkins). Warm? Let’s Boogie.

    The Thang

    Exercise I – Week 0 of Iron PAX aka “The Loredo”

    Utilizing the parking lot; when it was pointed out we should have utilized the Rapids Football Stadium (apologies), complete 6 rounds of the following:

    • 400(ish) yard loop run
    • 24 merkins
    • 24 copperhead squats
    • 24 count lunges (only count your right leg)

    The incline at the start of each loop was no joke. Mosey to the school wall for People’s Chair.

    Exercise II – People’s Chair

    • 5 minutes of variations; both legs, single legs, no legs, minimal rest.

    Exercise III – Curb Crawls

    Mosey back to Bettie Weaver on a route which from here on out shall be known as Wilson’s Much Safer Short Cut. Once the curb crawl area was established on the 3rd attempt, curb crawls with merkins up to 5.

    2 minutes of Mary, back to the Flag.

    Numberama, Namerama, Marmaduke took us out.

    This morning’s football weather was nearly perfect. Low humidity, cooler temps, a light breeze and clear skies above make the commitment to a 530 post all the easier. Was an honor to lead this morning, Gentlemen. Have an awesome Labor Day Weekend.

  • “I haven’t had a Slurpee this millennia”

    A spectacular six showed at Heartbreak Ridge to see what Coach Wojo had in store for this morning’s practice. With YHC’s FitBit left at home, this morning’s beat down was aided by Verizon’s finest certified pre-owned replacement I-Phone X. 5:30 Bell? Let’s mosey.

    COP

    Mosey to the teacher’s parking area for COP

    • 30 SSHs
    • 15 DQs
    • 20 Imperial Walkers
    • 25 LBCs
    • 15 Flutterkicks
    • 15 Armcircles + reverso. Warm? Let’s boogie.

    The Thang

    Exercise I – Burpee Mile

    Mosey to the dirt track. 1 mile run with 12 burpees every quarter of a mile. Mumble chatter included blowing chow, slurpees and the preference for a *BEER* mile. Correlation does not imply causation.

    Exercise II – Big 11s at Heartbreak Hill

    Mosey to the bottom of Heartbreak Hill. Hand Release Merkins at the top; Jump Squats at the base. Plankarama for the Six.

    Exercise III – The People’s Chair

    4 minutes felt like 40.

    Mary

    2 minutes left for some LBCs and Hello Dollies.

    Numberama, Namerama, YHC took us out.

    Announcements/Prayer Requests

    • Lifting up Helix, his family, but most importantly, his daughter. Know the next several weeks will be challenging. We’re here for you, Brother.
    • Convergence – 7am – Labor Day Monday – Timberwolf
    • IronPax Challenge – Annual Challenge our Brethren South of here put together. I believe the DaVillians did it last year? An option for the Week Zero workout will be at this week’s TwinTeam.

    Great work today, Gentlemen. It was an honor and privilege to lead. The weather provided a needed reprieve from the summer steam and luckily the AO was ripe for a beat down.

    Nurse that Achilles, Attila and loosen up that quad and hammy, Conspiracy. Garbage Plate recommended Yoga for your troubles.

    Congrats to Oyster on completing the Summer Tour!

    Have a blessed day, fellas.

  • The Return of the Unnamed Combo Ladder

    A Fab 5 escaped the cozy confines of the fart sack for a work week conclusion at Twin Team. With a quick confirmation YHC was still slated to Q this morning and a check of the Fit Bit the PAX set off in the direction opposite of Twin Team hill.

    COP

    Mosey down to James River High’s student parking lot for COP

    • 15 SSH
    • 10 DQs
    • 20 Imperial Walkers
    • 25 LBCs
    • 20 Flutter Kicks. Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Unnamed Combination Ladder

    Bringing a little throwback from the Week of Wojo, YHC added a variation to the unnamed ladder => Instead of bear crawls between sets, YHC opted for a perimeter run of the parking lot. With Week 0 of College Football kicking off tomorrow, game shape is best achieved through gassers.

    Gasser buy in then sets of 10-9-8-7-6-5-4-3-2-1 of each exercise

    • Merkins
    • (The Real) Carolina Dry Docks
    • Jump Squats
    • Alt Lunges
    • Two Count Mountain Climbers
    • Reverse Crunches
    • Gasser

    ABCs and Al Gore for the Six.

    Exercise 2 – People Chair

    Mosey to the nearest school wall for 2 sets of people chair and associated variations. Slightly above parallel, below parallel, one leg versions were utilized.

    Exercise 3 – Curb Crawls

    Work up to 5 Merkins. Mosey back to Bettie Weaver for Mary.

    Mary

    With 2 +/- minutes left for Mary, YHC appreciates the PAX in sharing in the belated celebrations of my Grandfather’s 93rd birthday. 93 LBCs for Ol’ Daddy Bill.

    Numberama, Namerama, Doozy took us out.

    Really appreciate the PAX showing some LBC respect to Bill Ferguson. The Cleveland-On-The-Clinch native and Southwestern Virginia lifer would be proud of the fellowship, brotherhood and principles our group exudes day in and day out. He reminds me every time I see him: Every Day is a Blessing.

  • Bombs Away This Monday

    10… rounding up to 11 fought off the cooler side of the pillow this morning to cozy up in the Hoedown Sauna.

    While the PAX set off for the teacher’s lot for COP, Jville nearly took us out as he pulled into the bus loop…. 3 more laps with NASCAR Lefts to make it eleven.

    COP

    Welcome, F3 Mantra, F3 Disclaimer.

    20 SSHs; 15 DQs; 15 Imperial Walkers; 10 Merkins. Warm? Let’s Boogie.

    The Thang

    Exercise 1- Big 11s

    Mosey back to the lot where the PAX parks for Big 11s. Starting that Lindsay Drive side of the lot, run to the hill, Bernie Sanders up the incline, 10 Merkins. Lindsay Side – WWII Sit Ups. Al Gore for the Six.

    Exercise 2 – B.O.M.B.S.

    Mosey up to the blacktop. Partner Up. Dora-esque.

    • 50 Burpees
    • 100 Overhead Claps in the Peoples Chair (4 count)
    • 150 Merkins
    • 200 Big Boy Sit Ups
    • 250 Squats

    PAX wrapped up just as the horn sounded. Back to the flag.

    Numberama, Namerama, Greenbow took us out.

    Annoucements

    • Puppy Pile on Saturday
    • Convergence on Labor Day 0700 at Timberwolf
    • See Shakedown if you are interested in one of the Summer Tour patches he ordered – first come first served, $5 a piece.
    • Conspiracy Theory’s Sister in Jersey struggling with the death of her fiance’. This was the their wedding week.
    • YHC Lil sis and the meal train to Charlotte — See Vinny or Gumbo (if you’re in the 21st century)
    • Orange Crush’s 2.0 is recovering and a meal train is set up. https://www.mealtrain.com/trains/m13gn3

    Conditions were steamy this morning. Glad to see the PAX gut this one out. Hope you feel better Jville!

    Today’s another blessing. Enjoy it fellas.

  • Where’s the Track?

    YHC’s debut Q North of Wall had a few obstacles. First, YHC’s future M had YHC playing gopher into the wee hours Wednesday night shuttling around she and co-workers fresh off an extended HH. All points of Greater Richmond were traversed including points North of the Wall. If YHC had only brought an overnight bag….

    While en route this morning, the Summer Tourists faced a detour courtesy of a runaway vehicle. Fortunately, Dominion’s finest had the situation under control. Following a 4ish block detour, Waze corrected itself and we headed back up the Henrico Turnpike. Following a near miss coming around the bend before the school, YHC arrived safely to a pitch black AO only to find fellow tourist, BT. Slowly but surely the DaVille PAX rolled in between 5:29 and 5:30 (Mr Holland is wearing off on them) and these great 8 were off.

    COP

    • 15 SSH
    • 15 Imperial Walkers
    • 15 Russian Soldiers
    • 10 DQs
    • 10 Merkins in Cadence
    • 25 Flutter Kicks
    • 25 LBCs. Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Dean Smith’s Four Corners

    Mosey to the Soccer Field, where YHC thought there was a track. 2 loops of running around the perimeter of the field. Discover the dirt track rounding turn 1. 25 reps at each corner.

    1st Corner Merkins, 2nd Corner Jump Squats, 3rd Corner Carolina Dry Docks, 4th Corner Box Cutters. Al Gore for the Six.

    Exercise 2 – Dora’s 123

    Partner up. Utilizing the discovered dirt track one partner runs the track loop, while the partner performs the following exercises:

    • 100 Hand Release Merkins
    • 200 Monkey Humpers
    • 300 Reverse Crunches

    Several PAX dished out reverse crunches for the six.

    Exercise 3 – Curb Crawls

    Mosey to the Blacktop. Bear Crawl Down, Lunge Back, Merkins 1-2-3-4-5 Ladder. Al Gore for the Six.

    Mary

    Roughly 50 seconds of OYO LBCs.

    Numberama, Namerama, Announcements. Chewy took us out.

    Announcements

    • Amateur Bike Hour tomorrow
    • Labor Day Convergence at Timberwolf
    • Yardsale and his M’s Dual 50th Bday at Milestone Club House tonight. Some Drinks, Apps and Tunes provided.

    Prayer Requests

    Please lift up Helix’s Daughter and Helix’s entire family. Prayers are with you, Brother.

    Please lift Maytag, Rounder and their families up. Their unit in the National Guard was called up. We’re incredibly fortunate for your service.

    Was an honor to lead this morning, especially in unfamiliar territory North of the Wall. Have a great Thursday, Gentlemen!

  • HoeDown Humidity

    A fine 9 fought off the fartsack for YHC’s return Q at HoeDown on a morning with air so thick you could cut it with a knife. The dog days of Summer mornings warrant a beatdown full of ground and pound. Here’s how it looked:

    COP

    Mosey to the smaller teachers lot. Circle Up.

    F3 Welcome, Mantra, Disclaimer.

    15 SSH, 15 Imperial Walkers, 15 Russian Soldiers (cadence slowed), 10 DQs, 10 Helicopters, 15 Arm Circles each direction. Warm? Lets boogie.

    The Thang

    Exercise 1 – Baker’s Dozen/Big 13s

    Mosey to the larger teacher’s lot for instructions. One station is counterclockwise around the clock merkins; other side of the parking lot is WWII sit ups. Start at Midnight and work back in time. 12-1….1-12

    Al Gore for the Six.

    Exercise 2 – Triple Check for Legs

    Mosey to the basketball court black top and break out into groups of 3.

    • One partner bear crawls down to the fence, lunges back
    • One partner jump squats
    • One partner people’s chair/wall sits. hit all 3 stations 3x.

    Exercise 3 – Triple Check for Upper

    Same groups of 3.

    • One partner bear crawls down to the fence, lunges back
    • One partner does ball to the wall (modify with Carolina Dry Docks)
    • One partner completes hand release merkins

    Mary

    25s of Flutterkicks, Alabama Prom Dates and LBCs.

    Numberama, Namerama, YHC took us out.

    Brief announcements of Ghost Flag tomorrow at Heartbreak Ridge. Someone advise Bodos on where that AO is.

    YHC needed more than just coffee to wake up this morning Appreciate the PAX effort and drive this am, it makes rough(er) morning easier to clock in.

    Don’t flop at the week’s start. Get after it this week. Have a great one fellas!

  • A Tribute to The Open

    9 duffers and one prospective member set their sights on hoisting the F3 Jug as the 10 embarked on the Championship at the Munford Club. Aligned with a similar schedule to the Open currently being held across the pond, this morning featured 1 (main) practice and 4 tournament rounds, each serving with a Par of 72.

    Driving Range/COP

    Mosey to grassy patch east of the tennis courts to hit some shag balls

    Scoring Par on Holes 1 thru 4 at Portrush yields a 16 = 16 Burpees

    F3 Welcome, Moniker, Disclaimer.

    Practice shots included SSH, DQs, Imperial Walkers, Merkins. Loose? Let’s Mosey.

    The Thang

    Par 3 Tourney/Practice Round

    Mosey to the outdoor dip bars/mulch bed. Some semblance of a OYO Triple Check. YHC fumbled the instructions, but remember, this was a practice round. Kudos to Slippin Jimmy on banging out Bar Dips.

    • 12 Merkins
    • 12 Dips
    • 12 Jump Squats
    • Repeato

    Scoring Par on holes 5-8 yields at 17 = 17 Burpees as a PAX, 33 through 8

    Tourney Time – Couple of Par 4 (Corners)

    Mosey to the blacktop for 2 rounds of 4 corners. Run in between stations

    • First Corner – 18 Hand Release Merkins
    • Second Corner – 18 Jump Squats
    • Third Corner – 18 Monkey Humpers (should have audibled to gopher humpers)
    • 4th Corner – 18 Box Cutters
    • Repeato

    Option to elect a caddie/partner for Holes 9-12. Par yields 16 more burpees, 49 through 12.

    Modified Big 11s called out at 8s but were actually Big 9s – Par 5 Length

    Mosey to the sideline of the big “football” field.

    8 Merkins/ 1 WW II Sit Ups and work to the end of the spectrum. Run the length of the field in between sets. Felt like we chased that little white ball around all morning. Should have yielded 36 Merkins and 36 WWIIs.

    PAX was in? Handshake with a 20 count before the PAX crested Holes 13-15.

    11 more strokes for 11 more burpees, score is 60 through 15.

    Indigenous Peoples Run/Highlander Scoot along Cary Street, the block Wesmoreland and the block of Grove back to the Pin. Circle up to honor YHC’s score for the last round of golf YHC played (best ever, may never repeat).

    • 24 flutter kicks
    • 24 alabama prom dates
    • 24 LBCs
    • 16 Reverse Crunches

    Last 3 holes on par yielded a 12 evening out the final round at 72 Burpees.

    Finished strong with Merkin (different variation each PAX member) Ring of Fire.

    Scorecard:

    Practice Round – 72

    • R1 – Par 4 – 72
    • R2 – Par 4 – 72
    • R3 – Par 5 – 72
    • R4 – Burpees – 72
    • Ring of Fire: 100 YHC’s New Goal of # of rounds played each year (have a long way to go).

    Announcements:

    • HDHH Next Week
    • Puppy pile not hosted by Marv this Saturday?
    • Early Risers this Saturday. Mumble chatter suggests start around when the first golfers tee off EST?
    • Prayer Requests – Vinny and Slippin Jimmy’s Fellow Swim Team Parent, P-Trap and Red Tape’s friend Alexandra (concussion), Exit Row on speedy recovery
    • P-Trap took us out.

    Welcome Red Tape. Great to have you join in for the fun this morning. Look forward to seeing you post again.

    Was a pleasure to lead this morning, Gentleman. Hope y’all enjoyed the theme.

  • A Punisher Q…. Two Years in the Making

    5 fellas ready to beat the heat gathered at Linwood Holton School for YHC’s return to The Punisher after a 2 year hiatus. It’s at an am version of The Punisher YHC made his F3 AO debut following a year so stint (and F3 intro) in the Buckeye State . YHC’s first bout with The Punisher featured a PAX of 5 (shouts to Splinter on the Q, Honeydo, Offshore, Flipper and YHC to round out) so it felt appropriate to share that same number this evening.

    6pm….. Let’s Mosey.

    COP

    Mosey over to the Basketball court for the F3 Welcome, Intro and Disclaimer

    • 15 SSH
    • 15 Imperial Walkers
    • 15 Russian Soldiers
    • 10 DQs

    The Thang

    Exercise 1 – Escalator

    Run the bus loop for 5 loops. After each loop complete an exercise:

    1. 10 Burpees
    2. 20 Merkins
    3. 30 Jump Squats
    4. 40 Mtn Climbers
    5. 50 Reverse Crunches. Al Gore for the Six.

    Exercise 2 – Doracides

    Mosey back to the Basketball blacktop and line up on the base line. Doracide Explanation (YHC omitted the burpees). With a prime number this became a OYO exercise

    1. Run suicide to a well placed metal back chair, to a placed, empty sprite bottle and to the opposite baseline
    2. 50 Copperhead Squats
    3. Repeato suicide
    4. 100 Monkeyhumpers
    5. Repeato Suicide
    6. 150 LBCs
    7. Repeato Suicide…. Plankarama.

    Exercise 3 – Front and Side Lunge Combo

    Utilizing the outdoor classroom area for Horticulture perform alt lunges on the vertical sides of the garden boxes and alternate side lunges based on how you’re currently “maze-ing” through the garden. Repeato on the way back.

    Exercise 4 – Escalator (Again?!)

    The PAX left enough time to repeat Exercise 1. YHC can confirm it was not easier despite the sun hiding behind a cloud.

    Mosey back to the flag. 10 DQs (Super Saab cadence) to stretch it out on a sweltering RVA evening.

    Announcements

    • Retreat in September …. see the BB
    • Puppy Pile Soon… Marv is not the Q
    • Early Risers this Weekend?
    • Ultimate tomorrow at Heartbreak Ridge

    Prayers to Exit Row. Lift he and his family up as he recovers. The PAX is here for you, Brother!

    Was an absolute pleasure leading this fine group for the last week*. Here’s to an incredible first 2 two years in Richmond, Virginia, a place I’m so lucky to call “Home.” A place that welcomed me with open arms, helped me grow, and introduced me to the gal that makes me want to scratch and claw a little bit harder each and every day. Here’s to the many memories, experiences and years ahead.

    Thus concludes the Week* of Wojo.

  • We should have never introduced the Pipe Loop to a new Q

    34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom.

    Mumble chatter up to 6:00, Let’s Mosey.

    COP

    Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36)

    Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises:

    • 20 SSH
    • 10 DQs
    • 20 Russian Soldiers
    • 10 Merkins
    • 25 LBCs
    • 25 Flutter Kicks…. Warm? Let’s Go.

    The Thang

    Exercise 1 – Rusty Cage Triple Check

    3 sets of 5 – 10 – 20 OYO

    • 5 Pullups
    • 10 Bar Dips
    • 20 Box Cutters

    Exercise 2 – AMRAP Modified Cindy

    Mosey down to Pump House Dr. via the Pipe Loop, divide into two group, one of each side of the Curb. River side of the Curb embarks on a Modified Cindy AMRAP (as many reps as possible) consisting of

    • 5 Carolina Dry Docks
    • 10 Merkins
    • 20 WWII Sit Ups

    While the River side group AMRAPS the Pipe Loop side starts off with

    Exercise 3 – Jacob’s Ladder on the Pipe Loop (Modified)

    7 rounds Pipe Loop Run, each loop is finished with a Burpee Ladder

    1st Lap = 1 Burpee…… 7th Lap = 7 Burpees

    Pipe Loop Six is in? Groups switch exercises.

    Plankarama and Al Gore for the Six.

    With 8 minutes to go, YHC thought it be best if we take it easy back to the flag, 2 lines of Indigenous Peoples Runup the Toll House side of Pump House Rd. Kudos to the PAX for always empowering the Six to gut it out.

    Numberama, Namerama, YHC and Ollivander took us out.

    Announcements:

    Loose Goose in Charge of the Q Sign Up Sheet, Tell him who you are.

    T Shirts.

    Prayer Requests:

    Kryptonite’s Niece. Lift Alexis and her extended family up.

    What a week. Dog Pile always seems to hit a bit harder with the extra 15 minutes from the work week workouts. Nothing more powerful that the collective group

    • surrounding an FNG to lift him up while he’s gutting it out to the last second.
    • Embracing one of our own whose family is going through a personal hell.

    Leaning on each other is what F3 is all about.

    The Week* of Wojo is capped Monday evening at Punisher.

    Don’t fumble your weekend away. Enjoy it fellas.