Author: Wojo

  • Windmills? Wojo Windmills?

    A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints.

    The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time.

    Mosey to the Bus Loop for COP

    COP

    Welcome, F3 Disclaimer, Exercise time.

    • 10 DQs (Saab Style)
    • 15 Russian Soldiers
    • 20 Imperial Walkers
    • 15 Windmills , Helicopters

    The Thang

    Exercise 1- Unnamed Countdown Workout

    Mumble chatter suggested “Wojo Windmills”

    Bear crawl across the BB Court, perform 10 (then 9, 8, 7,….1) of the following exercises

    • Merkins
    • Carolina Dry Docks
    • Jump Squats
    • 2 count Mountain Climbers
    • Box Cutters
    • Reverse Crunches

    Between rounds lunge back to the starting line, turn around bear crawl to the exercise zone.

    Al Gore for the Six.

    The PAX turned the Black Top into the Splash Zone. It was steamy.

    Exercise 2 – 11s

    10 Merkins to One WWII sit up, work your way to 1-10 with moseys to the other side of the court in between sets.

    Plank-A-Rama for the Six.

    Exercise 3 – Wall Sits/Squats

    3 minutes of Wall Sit Variations included one legged options.

    Mary

    Mosey back to the flag for

    • 10 BONUS DQs
    • 10 full count American Hammers
    • 25 full count LBCs
    • 25 full count Alabama Prom Dates

    Announcements

    • T Shirts – Get em’ while you can
    • HDHH coming soon.
    • Prayer requests: Helix and Family, YHC and Family, Ferguson Family, injured PAX

    Another beautiful summer morning in Richmond presented another opportunity to get better. 5 boot camps in a row certainly provide for some new aches and pains, but it’s a solid reminder if you ain’t fightin’ through the pain, you ain’t livin.

    Just Keep Livin’, Fellas. Each and every day. See y’all tomorrow at Dog Pile.

  • The Air’s Thicker South of the James

    11 humans and one canine posted for the The Forge episode in the Week of Wojo. While crossing the Willey Bridge you could just feel the punch of the SOJ humidity hit right in the face. YHC knew the PAX would get soupy this AM.

    Mosey downhill to the circle, past the football stadium, stop at each parking lot light for 2 burpees. A lucky 13 = 26 burpees buy-in.

    COP

    • 12 DQs
    • 15 Imperial Walkers
    • 15 Russian shoulders
    • 15 Arm Circles and reverso

    The Thang

    Mosey up to the nearest parking lot (Bus Loop according to Google Maps).

    Exercise 1 – Triple Check

    Teams of 3 performing

    • Bear Crawl to the top of the hill, next parking lot
    • Jump Squats
    • WWII Sit Ups
    • Plank-A-Rama for the Six

    Exercise 2 – Dora’s

    Mosey up to the next parking lot for Dora’s. Runners to the furthest curb

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 Box Cutters
    • Al Gore for the Six

    Exercise 3 – Inchworm/Lunges Combo

    PAX performs 6 inchworms with Merkin Option and alternates with 6 lunges. Focus on stretching. 2 rounds between the landscape islands.

    One final loop around the middle parking lot of Bernie Sanders up the incline of the parking lot, side shuffle to the right, run the straight away downhill, reverso side shuffle to the left. Mosey back to the Flag.

    Numberama, Namerama, Seadoo took us out.

    Annoucements

    • T-Shirts on Sale – Check the BB or Lab Rat for Details
    • Prayer Requests – Helix and Family, Wojo and Family, Speedy recovery to Hardywood, DTH and Seadoo’s Buddy (Ferguson and Family)

    For the 4th Day in a row the PAX brought it on another run heavy boot camp. Mumble chatter suggests some Ground and Pound may be looming to round out this week. Just have to show up to find out.

    Don’t flop Thursday away. Enjoy it fellas!

  • When the Q Fumbles the Beast

    A fine 9 took on what awaited at the Wednesday SOJ AO for near perfect weathered morning. While forging the mighty James YHC noticed the ETA for the arrival at Midlothian Middle read approx. 5:33am. YHC then knew that rolling in on two wheels was the only option to meet an already gathered PAX, who anxiously awaited the Q for this week’s edition of Source of Truth. My inner Charlottean (read: aspiring Nascar Driver) must have had all cylinders clicking because YHC pulled into the lot at 5:29. Without missing a beat we took off for COP at starting time.

    COP

    Mosey to the bus lot, complete one full loop then circle up.

    • 20 SSH
    • 20 Imperial Walkers
    • 10 DQs
    • 15 Arm circles
    • 10 Windmills
    • 10 Merkins. Warm? Let’s mosey.

    The Thang

    Mosey to the football field and line up on the end zone for The Beast. 6 exercises, 6 stops , 6 reps each stop. When the PAX asked if this was Circle K style (compounding), YHC responded with “Of course.” Unfortunately the Q did not deliver on his instructions properly and the PAX were left wondering what the Hell the Q was doing when YHC dropped for Merkins at the starting line. Many apologies for the confusion.

    6 exercises: Merkins, Alternating Lunges (which a side shuffle in between spots), Jump Squats, Box Cutters, LBCs and Burpees.

    PAX Performed 8 – 100 yard sprints following for good measure.

    With little time there was left, the PAX partnered up for 2 sets of 25 leg tosses.

    Mosey back up the hill to the flag.

    Numberama, Namerama, YHC took us out.

    Announcements

    T-Shirts: 2 available – Mosey On and DogPile. Bug Lab Rat with any questions.

    Prayer Requests: Please lift up Helix and his family, Hardywood and his family and Wojo and his family.

    Well done this morning, gentlemen. Glad the PAX brought their “A” game when the Q graded out for a C+ (grading curve in play). May have to do some hot/cold treatment this evening: 3 Qs in 3 days have ripped YHC up. See y’all tomorrow at The Forge.

    No time for whining today. Have a great one!

  • Which Country is on that Runner’s Leg?

    11 strong and willed HIMs posted for a nearly perfect conditioned morning at Heartbreak Ridge. The rumor mill must have been humming of YHC VQ’s the day prior as some Summer Tourists descended to a West End AO staple at Quioccasin Middle. Hoedown’s workout was tough to beat, but we gave it hell trying.

    COP

    With a leg heavy day ahead for the PAX, we had to get our wheels warm. Football style warm up utilizing the parking spaces in the Bus Lot.

    2 rounds:

    1. Sprint forward, shuffle left on the horizontal, back pedal, shuffle left horizontal. Repeato to the right.
    2. Sprint forward, karaoke left on the horizontal, back pedal, karaoke left horizontal. Repeato to the right.

    Circle Up: 10s of SSH, DQs, Windmills. Warm? => Let’s Boogie.

    The Thang

    Exercise 1 – 11s

    Mosey over to the base of Heartbreak Ridge for 11s

    Bernie Sanders up, 10 Merkins at the Top, Mosey Down, 1 WWII Sit Up.

    Work your way down on the Merkins, up on the WWIIs.

    Al Gore for the 6.

    Exercise 2 – Dean Smith’s 4 Corners

    As a tribute to one of the greatest basketball minds of the modern era, YHC felt obliged to honor one of Dean Smith’s greatest contributions to ACC Basketball: 4 Corners.

    Mumble chatter noticed a runner on the shared track had an unidentifiable tattoo inked on his right leg. Chatter suggested it appeared to be boundaries andof a country or state. YHC heard Czech Republic and North Carolina thrown out. Please google both countries boundaries for reference.

    2 Laps around the track. Run the straightaways, lunge the curves. Corners along the way:

    1. 25 Hand Release Merkins
    2. 25 Monkey Humpers
    3. 25 Reverse Crunches
    4. 25 Copperhead Squats.

    Plank-a-rama for the six.

    Mary

    Indigenous peoples run back to the flag with a 3 Merkin buy-in before sprinting to the front of the PAX.

    15 Hello Dollies

    15 Flutterkicks. Recover.

    Numberama, Namerama, YHC took us out.

    Announcements:

    2 T shirt Pre-Orders: Mosey On and DogPile. Contact Lab Rat with any questions.

    Prayer Requests: Please lift up Helix and his Family as his daughter continues to battle. Please lift up Hardywood as he rehabs his ankle.

    Again, YHC is grateful to lead the PAX. Appreciate everyone pushing as they felt the bern up Heartbreak Ridge and lunged 400+ meters during 4 corners. Look forward to crossing the mighty James for Round 3 at SOT.

    Don’t flop this Tuesday away. Have a great one!

  • Welcome to the Week of Wojo.

    15 warriors posted for a heavy humidity beatdown at the friendly confines of Tuckahoe Elementary. YHC’s VQ started off with 15 burpees buy-in as the PAX honored YHC’s hours spent in the car with his fiance’s grandparents the day prior. Bought in? Let’s Mosey.

    COP

    Mosey around the Horseshoe 2x to the lower lot at Forest and Lindsay.

    • 20 SSH
    • 10 DQs
    • 10 Hillbillies
    • 10 Merkins

    The Thang

    Exercise 1 – Catch Me If You Can (2x)

    Mosey to the bottom on Lindsay Ct. Partner Up.

    First time up the hill -> 3 Merkins while partner Bernie Sanders

    Second time up the Hill -> 5 WWIIs while the partner still feels the Bern. Al Gore for the Six.

    Exercise 2 – Doras 1-2-3-4-5

    PAX moseys to Blacktop. Partner up, runners run to the supersized kiddie pool (following last night’s rain) and back.

    • 100 Merkins
    • 200 One Count Lunges (Wojo style – Knees to the ground)
    • 300 Copperhead Squats
    • 400 One count Flutter Kicks
    • 500 LBCs

    Plank-a-rama for the Six.

    Exercise 3 – Curb Crawls

    Mosey back to the Horseshoe for Curb Crawls

    Bear Crawl back and forth, Merkins (thanks for the correction, Honeydo) 1 up to 5 and back down.

    75 Seconds of Mary – Freddie Mercuries or LBCs OYO

    Announcements: None.

    YHC closed in Prayer. Lift up those we hold dear in our hearts. Remind us to be the HIMs we’re set out to be.

    Enjoyed leading the PAX for my first (but certainly not last) Q this morning. The PAX showed out this morning. I fully expected the second stop on The Thang to carry us to stopping time, but the PAX left 7 minutes to make YHC get creative. Y’all earned those Curb Crawls.

    YHC’s first workday in Richmond is 2 years to the date. When YHC moved here he new one close friend college that had made RVA home. YHC jumped into a world of unknown. A job change, a new city and and a chance to start over were the cards dealt. While driving back from Florida, with the family (and the future M) that has embraced every bit of this 30 year old knucklehead, it’s clear YHC is living proof the world works in mysterious, but incredibly wonderful ways.

    That’s enough floor slappin’ for today. Have an awesome Monday!