Author: Wojo

  • 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!

  • Pre Festival DogPile

    22 HIMs, including an FNG fought off the fart sack to catch what Coach Wojo had in store on a Football Saturday. With a crowd building amongst the PAX and some Byrd Park festival on lookers it was time to boogie when the clock struck 6.

    COP

    Mosey to the Ampitheater circle for COP.

    F3 Welcome, F3 Mantra, F3 Disclaimer. Welcome FNG!

    SSHs, DQs, Imperial Walkers, Arm Circles (inclduing reverso), Helicopters, Merkins and LBCs. Warm? Let’s Boogie. 2 Dips for each step down the amphitheater. Al Gore for the Six.

    The Thang

    Exercise I – Amphitheater Triple Check

    Utilizing the stage experience from Wilson’s stage workout, groups of 3. One member People’s Chair, one member runs the perimeter of the amphitheater, one member balls to the wall. ABCs for the six. Mosey to the Rusty Cage.

    Exercise II – Rusty Cage Triple Check

    Groups of Three: Pull Ups, Bar Dips, Bear Crawl to the Hydrant and Mosey back was audible to Walking Lunges (Great catch Kryptonite). Al Gore for the Six. Mosey back to the Amphitheater.

    Exercise III – Climbin’ Out

    Ladder of Incline Merkins and Box Jumps. Start at 18-1 and work up to 1-18. Box jumps always up to the next step. Audible back to the Flag at 6:59am. Kudos to the PAX on gutting this one out.

    Numberama, Namerama, YHC took us out.

    Heck of a showing this morning, bright and early and the best start to a Saturday. Welcome Aladdin! and thank you to Kryptonite for bringing him out. Look forward to seeing you more in the Gloom. Enjoyed partnering Loose Goose and Hustler on the first triple check; with Helix, Sippy and Offshore at the Rusty Cage

    A message YHC closed with that is resounding each and every day:

    Lord, help us remember that you care not only about the big problems that come our way but also the small and nagging things that buzz around our heads like mosquitoes, help us to trust in you in all of our ways.

    Enjoyed it! SYITG Fellas!

  • 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.