Author: Wojo

  • 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.

  • 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!