Category: Richmond, VA

  • Studs Up

    4 Battle Hardened SOJ studs kept The Forge burning on a perfect 70 and sunny morning. YHC felt the urge to perfect his leadership skills by signing up for the Q. Wedding Singer arrived early to crush a preworkout miler.

    The remainder of the PAX moseyed for a triple hill buy in with bear crawls up and crab walks down to get the blood pumpin.

    COP 1 – SSH, DQ, Helis, Cherry Pickers, Merkins, LBC, Flutters – PAX warm – lets mosey to the soccer field

    COP 2 – Four Corners Ladder – 1st corner: 10 merkins, 2nd corner: 20 Hammers – American Style, 3rd corner – 2x mountain climbers, 4th corner – 40 jump squats. Legs burning at this point so lets mosey onto the amphitheater

    COP 3 – Amphitheater DORA – 100 Donkey Kicks, 200 Jump Squats (cause 40 just wasn’t enough), 300 LBC’s. P-Trap and Singer made the smart choice and picked the nice flat wall for the DK’s. Snuff crushed the DK’s to help pick up YHC slack

    Mosey BTTF with a twist. Stop off at each light pole with 2 burpee/2 jump squat switch a rama.

    No Announcements. YHC took us out.

    Pleasure leading you gents this morning. Truly Herculean effort by all especially Singer with the dedication to do the pre workout mile run. Good to see P-Trap join us at the Forge. Snuff crushing it on the corners and DORA. Look forward to seeing you on the Q sheet soon.

    Be safe out there boys. Keep chuggin.

  • Where two are gathered…

    SOJ AOs have been light lately and YHC does not enjoy a solo workout. A text yesterday evening revealed that at least one other PAX would be at SOT this morning…and two is definitely better than one.

    YHC arrived to find Bullseye getting in some extra credit. At 5:30, it’s just the two of us…hot potato it is…and we’re off. Here’s what went down.

    Mosey to front of MMS.

    Bullseye:

    COP: Helicopters, Cherry Pickers, DQs, 3 sets of SSHs and Merkins

    Find a bench and do 3 sets of dips (15, 20, 25) and wall sits.

    Tobit:

    Mosey to track.

    Partner up. Partner 1 performs exercise while partner 2 runs around track to catch partner 1. Switch up.

    Round 1: Bear crawl

    Round 2: Crab walk

    Round 3: Broad jump

    Bullseye:

    Mosey to steep(ish) hill at the track for some hill climbs. Run up hill and back and perform 2 merkins at bottom. Repeat (by 2) until reaching 10 merkins at bottom.

    Tobit:

    Mosey to MMS doors for:

    Doors 1-5: Burpees

    Doors 6-10: Jump squats

    Doors 11-15: LBCs

    That’s it!…mosey back to the parking lot.

    Numbers, names, YHC took us out. No announcements.

    A PAX of two can make all the difference. YHC is pretty sure he wouldn’t have done the same workout solo.

    YHC prays that God’s peace will envelop us all and help relieve some of the anxiety during this stressful time.

  • Wet From Sweat

    Three of the King’s Guard woke at the first sound of birds chirping to put in work. Here’s what happened:
    Mosey to the extra moist field.
    COP
    • Invisible Jump Rope
    • Rib Spreaders
    • Jazzercises
    • Cherry Pickers
    Mosey to Road to Stay Dry (for now)
    • Box Cutters
    • Suzanne Somers L
    • Merkins
    • Suzanne Somers R
    One Mile Mosey down S. Ridge to Westham Station
    One Mile Catch Us If You Can (rotate after each exercise w added Mary)
    • P1 – Exercises (Burpees x 5, WWIIs x 5, DryDocks x 10, Pickle Pounders x 15, Merkins x 10, Burpees x 3)
    • P2/3 – Moves (Mosey, High Knees, Butt Kickers, Karaokes, Bernies, Mosey)
    Back at Parking Lot 4 Corners
    • C1 – Merkins x 20
    • C2 – Merkins x 20, Monkey Humpers x 30
    • C3 – 20 M, 30 MH, Mountain Climbers x 40
    • C4 – 20 M, 30 MH, 40 MC, LBCs x 50
    Mosey to Guard Rail – Dips x 10, Derkins x 10, Dips x 10, Derkins x 5, Dips x 10 (All IC)
    Mosey to VSF
    Mary – LBCs x 20, Right Leg Out LBCs x 10, Left Leg Out LBCs x 10, Both Legs Out LBCs x 10, Reverse Crunches x 10, APDs x 15 (All IC)
    Ring of Fire
    Numberama, Nameorama, COT
    MOLESKIN
    YHC audibled halfway through the COP to avoid getting wet, but staying dry was simply not to be. Can’t attest to the dampness of the other PAX, but YHC was thoroughly drenched by sweat on a warm April morning after moseying 2 miles. Noted advantages of First Watch’s early launch to name a few, organically fewer than 10 PAX, driving a motorcycle without lights is acceptable, beating an early morning rain shower, post workout nap, too dark to see the pollen you ingest. During the 4 Corners a white Jeep Cherokee flew by heading west on River, YHC speculates Honeydo fartsacked First Watch, was heading to WDog, but had to turn back with a turtle head pokin.
    ANNOUNCEMENTS
    Something about standing further apart

  • Jars of Clay

    The perfect number of law abiders posted in the gloom for some decompression. What a beautiful morning to break it down.

    COP: Mosey to Carillon patio for some SSHs / Helicopters / Russian Solders / WWIIs / LBCs / Scorpion Kicks. Hardywood got chickens, so we broke out an old warm-up from our wrestling days and introduced the PAX to the Duck Walk – thanks for the help on that Swirly.

    Jars of Clay: Swing by and see Penny to grab some jars of clay. Down to the amphitheater. Each step perform 3 coupon Rows with each arm.

    Mini Michigan: There were others at the Carillon Field, but we were able to safely share. Line up at the end of the field. 40 yard dash with a 20 yard taper to a stop to follow. Seven rounds.

    Yoga Mat: Some halftime stretching to loosen up the legs after the sprints.

    Touch-a-Sapling: Partner up (Coronavirus style). Partner one runs to trees while partner two performs various exercises. Round 1: 9 trees / hold coupon above your head. Round 2: 6 trees / Coupon Presses. Round 3: 3 trees / Incline Merkins. Round 4: 1 tree / run to the playground and back.

    BTTF: 20 Werkins OYO.

    Announcements/Prayers: Lots to pray for these days. Lots to also be thankful for. We saw a beautiful and powerful sky this morning. A reminder that we are not alone in this. A reminder that this too will blow over.

    Prayers for Try Hard and his family in PNG, doing God’s work. Goldberg separated his shoulder (again, I think). Get well soon brother.

    There is talk of dividing up Dogpile into more regional workouts, for now. This is a good idea. Let us know if you are taking the lead in your region.

    Lots of random chatter this a.m. as always. Hardywood loves Jars of Clay, and is planning to host a bi-weekly farmers market at his house (mostly chicken product and bi-product).

    My house is officially on the market. Hurry up and buy it before Fran Drescher does.

  • Manholes = Burpees

    4 gathered at a good 10′ distance for some quick stretching exercises before we hit the hood for some miles!

    Run to the back of the hood and from there we started burpees at every manhole we passed and increased from 1 too 2 at each. Total back and forth = 3miles and a butt load of burpees.

    Strong work guys and keep your head up, we will get through all this together but for now it will be distancing…..

  • Generation X with space

    5 socially distant warriors took to the lush fields to embark on a classic No Toll beatdown. YHC saw the Q was open and decided to step up and lead for the 1st time of his F3 journey. The moon was bright, temperature a cool 70 degrees and the fields laid with a dewy hue. Here is what is rumored to have occurred:

    Mosey to parking lot for COP SSH, DQ’s, Helicopters, Arm Circles, Reversos, Cherry Pickers were served up warm. All looked good so lets move.

    THE THANG

    Exercise 1 – Mile warm up cause why not In honor of mile a day month, warmed up with 2 laps around the fields of Robious park at your own pace. Doozy was on pace to lap YHC twice if it was extended. Al Gore for the 6. Bone Thug joins in the fun so onto the pavilion

    Exercise 2 – X Games YHC had been giving this exercise some thought and decided to try it out. Start at the soccer pavilion PAX runs to different corner to enjoy 4 helpings of 25 American Hammers (2x), Mountain Climbers (2x), WWII’s, Jump Squats. Between each exercise PAX returns to the pavilion for 25 dips on the benches. Doozy led the Plank for the 6.

    Exercise 3 – Triple Check PAX pounded the X so YHC had to start thinking of the next step. Back to the parking lot for a triple check. Timer – runs the parking lot, Curb Crawl and Pole Smokers were the exercises of choice.

    Exercise 4 – Ring of Mankillers Back out to the dewy field for a ring of fire. YHC threw a quick audible and decided on some Mankillers. Doozy led a 5 count. Followed by Merkin Ring of Fire. BTTF to complete the work out with LBC’s and Freddie Mercuries.

    Great job by the PAX. Went a lot faster than YHC thought. Excited to get back on the Q sheet shortly.

    Thoughts and prayers to Doozy and his mother in law along with Bone Thugs and his family as they are battling health concerns.

    Was a great effort by all today. Everyday you don’t challenge yourself is an experience missed. Keep grinding and good things will come.

  • Option 1 or 2

    6 Davillians arrive ready to go for another Tuesday morning beatdown

    This is how it went down

    Warmup – 1 mile run around the service road, the Cool Spring bus loop then to the gravel track

    YHC then ask each PAX member to select Option 1 or Option 2. The Vote was 3-2 in favor of Option 1. The Murph it is!!

    The Murph – One mile run completed. 10 Rounds of the following: 10 Pull-Ups, 20 Merkins, 30 Squats. Run laps around the track for the six

    Mosey back to the Atlee parking lot

    1 MOM – American Hammers IC

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Well The Murph still sucks! YHC believe the PAX agrees. Option 2 may have been better. It would have been Old Glory but Burpees would still have sucked as well.

    ANNOUNCEMENTS

    • Start this Saturday there will be a DaVille workout at Atlee HS starting at 6:30. This give us alternative to Dogpile and help continue posting in smaller groups

    SPIT ON THAT!!

  • HBR keeping Spider Run legal

    6 HBR stalwarts and 2 Spider Run regulars made it an even eight on a perfect spring morning. We did:

    COP in fueling area: Invisible Jump Rope, Don Qs, Russian Soldiers, HRMs, Flutterkicks, Scorpion Kicks. Mosey to DK wall for Dora 123:

    100 HRMs, 200 Jump Squats, 300 Donkey Kicks. Runner goes length of blacktop and back. Atilla gave us a textbook 20 Count.

    Over to covered area for Totem Pole Smokers: Hold 6 inches & last man does 5 Heels2Heaven. Then over to benches in front of school. 3 Sets of: 20 Dips, 10 Box Jumps, & 15 Derkins. Down to Heartbreak Hill. 3 times up, 10 V-Ups, 5 Jump Squats at the bottom. Back to flag for some sequential mary – American Hammers, APDs, Pickle Pounders.

    Announcements & YHC took us out.

    NMS: Another week another Spider Run regular makes his way out to Heartbreak Ridge. Today was unintentional as EF Hutton’s car was hit yesterday so he ran to the nearest AO which happened to be Heartbreak Ridge, aye.

    Lots of groans on the Dora about the 300 Donkey Kicks. The Dora did take up a good while. The DK wall has just enough space for 4 sets of men on the wall in a safe distance range so might as well use it up. YHC was planning on another prison cell time on the tennis courts but with 8 PAX and only 3 full courts the audible to Dora was the call.

    Mumblechatter centered on the lack of Dogpile backblast as of this morning at 5:29 am. Probation is living up to his name but YHC is sure he is working on a Marv’esque masterpiece. Still Probation might find out that his Corporate File is already overflowing when he learns that the Corporate file does indeed exist.

  • “Good things come to those who wait….but only the things left by those who hustle.”

    You know those guys who get into a position of no real authority at all (think mall cops, meter maids, first time Q’s), and think the rules don’t apply to them?  Those guys disgust me. 

    As I write this extremely delinquent back blast, the thought has occurred to question F3’s intelligence as a whole to give this responsibility to guy they nicknamed Probation, but I digress.  This morning Handshake informed me there’s also a rumor circulating that Swirly can pick off a field mouse from 300 yards away with the right rifle and from that distance it’s hard to tell the difference between my head and a field mouse.   

    So 14 warriors showed up at Dogpile this past Saturday for a dual Q with Hitchhiker and YHC at the helm, and this is how it went down.

    First, Hitchhiker requested we number off, 1 & 2.  Hardywood requested we all brush up on our Korean so we continued with “Hana” (1) and “Dull” (2).  Hitchhiker took his Magnificent 7 and here’s the story as I heard it:

    First, they moseyed through the Bump House to get to the crop circle East of the Virginia War Memorial Carillon Tower for some warm-ups, about a mile run.

    The warm-ups were as follows:

    Arm circle x10 (both direction)

    DQ x10

    Helicopters x10

    American Hammers x20

    LBC x 20

    Merkins x10

    Second, polar bear crawl to intersection, 10 LBC at the intersection, run down the hill, 10 burpees, Bernie Sanders up the hill, and 10 merkins.  3 rounds.

    Third, they moseyed to the long field in front of the Carillon tower.  Then it was Dora with one partner run to the end of the field and back while the other partner was doing the following: WWII x100, American Hammers x 200 (2 counts), LBC x 300.

    Lastly, they moseyed to “mixing bowl” behind the Amphitheater. Total 11s. 10 burpees and 1 merkin on one side, run into and out of the mixing bowl to the other side, repeat the same exercise, and ran back to the other side, did 9 burpees and 2 merkins. Due to time, we ended up doing up to 8 burpees and 3 merkins.  At the beginning of the exercise, Bodos asked Hitchhiker, “Are you mad at us?” To which he responded “No! I was soooo happy to be outside and exercise with PAX in a gorgeous weather during the Stay-At-Home period.”

    They moseyed back to the flag.

    Probation’s Lucky 7’s:

    I took my crew of 7 hard charging heroes for warm-ups in the grass circle next to Caroline tower ( I know there’s probably a cooler term for that location I’ll be made aware of shortly). 

    Warm-up

    Being that this was my first Q, starting off strong was important.  In my mind we were to start with side straddle hops.  After sounding off, there was some confusion as to what I actually said.  The PAX insisted I said merkins, not side straddle hop, which was their excuse for all dropping to the merkin position while I remained standing.  Sensing the spirit of mutiny building, rather debating I apologized and moved on.  A potentially terrible situation was avoided and instead a symphony of sweat ensued that looked a little like this.

    Warm-Ups:

    15 side straddle hops

    15 Imperial Walkers

    15 3 count LBC’s

    15  Kimchi’s

    15 Merkins

    Thang 1

    Taking the field in front of Caroline Tower we did 7 rounds running up and back, doing 7 reps every 25 yards on the way up:

    7 Merkins

    7 Mountain Climbers

    7 Squats

    7  WWII’s

    Mosey to Fire Hydrant

    Thang 2

    Pairing up, partner one elbow planks at fire hydrant while other partner runs to pull bars and back, doing the following workout at the pull-up bars.  This was done for….wait for it……7 rounds:

    7 Pull-ups

    7 Squats

    Mosey to stone wall:

    Thang 3:

    Partnering up, 1st partner did donkey kicks while other did merkins.  Went for 4 rounds due to time.

    The entire PAX converged at the flag for Ring of Fire.  7 reps of the exercise of choice, we went through 13 exercises. 

    We had a FNG, Laughing Gas’s son, who was given the incredibly awesome name of Cobra Kai.  Welcome Cobra Kai.

    We ended with me using a website to randomly generate a bible verse for the group.  It was Matthew 6:34:  “Therefore do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”  Bodos closed us out in a prayer.

  • Social-D: Spider Edition

    A lucky number of gents took various start times and routes so as to keep numbers to a minimum and social distances to a maximum. Props to those who bothered to read the pre-blast and choose their own schedule for completing one of three routes (TYA was not one of them).

    Announcements: Gomer will be starting a Friday run AO near Deep Run. As to WHEN this will begin?….Please reach out to Gomer Pyle.

    The routes (as posted in the PRE-BLAST) were as follows…although not everyone (TYA) followed them:

    4 Mile:

    https://www.mappedometer.com/?maproute=793350

    5 Mile:

    https://www.mappedometer.com/?maproute=793351

    6 Mile:

    https://www.mappedometer.com/?maproute=793352

    Saab Abides