Category: Richmond, VA

  • Poker Theme Workout

    Q didn’t get his poker night in the prior Thursday, so decided to do an all poker/cards theme. After warm up we had a mosey over to Burpee Hill where we drew from the Deck of Death for a few burpees. Then on to the pickleball court for King of Hearts (suicides on 4 courts) of jogging forward, jogging forward and jogging backward, bear crawl and grapevine. Mosey to benches for four pulls from the Deck of Death for two sets of dips and derkins. Pretty sure we had a few face cards for those derkins. Then mosey to the football field for Black Jack (20 merkins, run to other side, 1 LBC, run to other side 19 merkins, etc.). After reaching close to 100 merkins the Q realized it was time to call an audible and cut it short. (Note to self, modify Black Jack to start with LBCs, not merkins). Mosey to school wall for another Deck of Death pull of the cards for donkey kicks and chicken peckers. Another mosey to the football field for the 7 of Diamonds to get our ab work in for the morning (Heals to Heaven, WWIIs, American Hammers). On our mosey back to base we stopped by more benches for another Deck of Death pull of the cards for step ups, reverse crunches, box cutters, and Carolina dry docks. (Everybody gets to participate by pulling from the Deck of Death).

    Happy Chum convinced his buddy Bernard Robinson (Way Back) to join us. Welcome, and hope to see you again soon.

  • 2 Ladders and a Game of Horse

    10 Tanks took over the 530 hour at SOJ’s famous Friday AO: Twin Team. With a warm 36 degrees on the t-stat the PAX was eager to take advantage of a “not as cold as we expected morning.”

    COP

    Mosey to the Bus Loop

    F3 Welcome, Mantra and Disclaimer.

    SSHs, Imperial Walkers, DQs, Russian Soldiers, Helicopters, Arm Circles and reverso, Merkins, LBCs and Star Stretch (it’s going to catch up)

    Warm? Let’s Boogie.

    The Thang

    Exercise I: Everyone’s Favorite Combo Ladder

    Kicking off YHC’s last SOJ Q of the 2019 calendar year, it was time to bring back the fan favorite Combo Ladder from YHC’s Twin Team Q debut.

    Mosey to the baseline of the black top.

    Bear crawl down to the other baseline and perform 6 exercises in consecutive order:

    • Copperhead Squats; Monkey Humpers; Merkins; Carolina Drydocks; two count flutters; reverse crunches

    lunge back to the baseline only to bear crawl back and repeato the exercises in descending rep count: 10-9-8-7-6-5-4-3-2-1

    algore or shoot hoops for the six.

    Exercise II: F3 game of Horse

    Each PAX member wages an exercise and shoots. He scores –> rest of the pax completes exercises, PAX member misses -> all complete

    Exercises included: box cutters, no cheat merkins, burpees, front kicks, chuck norris merkins, mtn climbers, flutters, diamond merkins and YHC forgot the rest

    Only two of the PAX members have a shot at the varsity squad….. gloves and a NE Patriots style (deflated) game ball are to blame.

    Exercise III: Jacob’s Ladder

    Mosey to the hill on the front side of the building

    Modified Jacobs ladder up to 5 burpees

    Plankarama for the six.

    People’s Chair and Mary

    Rounds of wall sits, Alabama Prom Dates, Hello Dollies, Rosalitas….. LBCs to the horn

    Numberama, Namerama, YHC took us out.

    New OTB location for SOJ is now Starbucks.

    Please lift up those named (Honeymoon, EF Hutton, Wilson) and unnamed. Help us lean in for understanding.

    Enjoyed the fellowship and beatdown this morning fellas. Glad to return once again to one of my favorite AOs. A few words that hit me hard this morning during trying times…

    When we are threatened by uncertainties, remind us that your loving kindness is there to meet us at every corner. Help us to keep a good opinions of ourselves, and bring us through safely to nightfall.

    Have a great one y’all. SYITG.

  • Were you drinking when you made this up?

    5 men braved the cold (but thankfully it wasn’t raining) to finish off the week in the best possible way.

    COP: SSH, Imperial walkers, arm circles, LBC’s, merkins, DQ. Mosey to curb in front of school.

    20 reps each of calf raises, dips, toe taps and merkins, run and touch a bus between each exercise.

    30 reps each of slow Helix squats, LBC’s, donkey kicks and jump squats, touch a bus after doing 2 exercises.

    60 reps (yes, 60) each of SSH, 2-count mountain climbers, Freddie Mercurys and 2-count split jacks, touch a bus after doing 2 exercises.

    70 reps each of 2-count American hammers, overhead claps and side lunges, 30 reps of shoulder taps (cut down for time), touch a bus after 2 exercises.

    Plank on the curb, hand walk down 5 ‘steps’, complete a diamond merkin and 20 squats, repeat 2 more times working toward the flag. Lunge last half for time.

    Numberama, namerama, YHC took us out.

    NMS

    YHC has not been very diligent about coming the last few weeks. Sure, there are reasons, but any PAX knows it’s not hard to think of reasons to let the fartsack claim you each morning. YHC will do better, because every workout attended helps both you and the PAX, as we all bring something wonderfully unique to the group. YHC is inspired to work harder simply by seeing how hard the PAX is striving, not in a competitive way, but instead their hard work shows YHC that the effort is the achievement.

    Great work was put in by all, and not surprisingly, YHC did not plan enough and had to ad lib with the PAX’s assistance, thanks again men. When the reps jumped from 30 to 60, there was some questioning of the state YHC was in when drawing up the workout. Nope, sadly this was done while not under the influence of anything, including wisdom or good judgement. Proud to lead and be a part of this group!

    As usual, I have No Idea what I’m doing…

  • RAMM is Just Fine

    It has been a rocky 4th quarter for one of the OG AOs, RAMM. Depending on who you chat with there’s been some splitting up, some loss of bikers and just some overall general malaise. There’s been some rough numbers at RAMM over the last few weeks, but, with 17 hearty men showing up this morning at 5:30…

    RAMM IS BACK BABY!!

    And to celebrate, we ran on truly, in my humble opinion, one of the best running streets in all of America…Monument Avenue. Add in some Christmas lights by those that don’t care about their power bill or don’t have a timer, and it made for a terrific mid-December trundle.

    Here’s the THANG.

    Everyone North on Commonwealth

    Everyone East on Monument

    4s–South on Boulevard, west on Grove, back to ol Mary

    5s–South on Meadow, west on Grove, back to Proud Mary

    6s–South on Harrison, west on Grove, back to Bloody Mary.

    Everyone have a terrific weekend….here’s my email address if you’d like tickets to the VCU Game on Sunday rrobinson@vcusportsproperties.com.

  • Hardywood Dozen

    “Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.” – Jefferson

    10 warriors rose by the light of the full moon to greet the dawn of a new day. Our mission was to not only exercise our bodies, but to exercise the freedom to choose just pursuits. According to legend, it went a little something like this.

    COP: SSH X 12, IW X 20, DQ X 12, FM X 12, WWII X 12, HRM X 12, Arm circles X 1.

    Pushing Burpees – This is a modification of four corners with four rounds and a set of 12 burpees at the farthest corner.

    Round #1 – Run to first corner complete 12 burpees and run back to start.

    Round #2 Run to first corner complete 12 squats, run to second corner 12 burpees, first corner 12 squats, back to start.

    Round #3 Run to first corner complete 12 squats, run to second corner 12 WWII, run to third corner 12 burpees, run to second corner 12 WWII, first corner 12 squats, back to start.

    Round # 4 Run to first corner complete 12 squats, run to second corner 12 WWII, run to third corner 12 flutter kick, run to 4th corner 12 burpees, run to third corner 12 flutter kick, run to second corner 12 WWII, first corner 12 squats, back to start.

    Hardywood Dozen: Mosey to tennis courts and identify the six stopping points (one big loop).

    Round #1 Complete the following: 12 Merkins at 12 stops (two loops).

    Round #2 Complete the following: 12 Two Count American Hammers at 12 stops (two loops).

    Ground Work: Mosey to basketball courts and partner up.

    Round #1 Each partner complete 12 Partner Leg Toss. Three rounds and finish it off with 12 Boo Ya Merkins.

    Round #2 Each partner complete 12 Wilson Flying Cockroach. Three rounds and finish it off with 12 Boo Ya Merkins.

    Mosey back to the flag. Numberama, namerama and the greatness that is Circle K took us out.

    Moleskin: YHC was made aware that the privilege of being The Q had not on the calendar for quite some time. Mary always seems to bring out the best in the men and with a surprise opening, YHC jumped at the chance. Seeing how today is 12/12 or Dozen Dozen, it was the perfect opportunity to get in some volume. The Pax did not disappoint. They dug a little deeper and got it all out.

    Update: Handshake was definitely there. The Mary Mumford Moms Club voted him their favorite morning treat.

  • Lunging into Thursday

    A small PAX, which only means the rest of the masses are missing out.  A solid morning lifting, pushing, swinging and lugging KBs.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 10 BOYO
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Weighted lunges to the 4 corners of the parking lot with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • Sit ‘n press
      • Lawnmover pulls
      • Swings
    • 2-man 3x check
      • 20 overhead pulls
      • 20 halos
      • Run
    • COT with YHC taking us out

    Grateful for the faithfulness of Lighthouse.  It was a lot of weighted lunges, check with us tomorrow on that one.  Prayers for the regular PAX members that are still healing.  Visitors welcome, come try the KB workout next week (or YHC might be solo).

    God is good all of the time!

    Attila

  • Let’s play Fetch

    8 Humans and 1 K9 gathered at the Forge for a Flange Q. 5:30, let’s Mosey…Prince will find us!

    Mosey to bottom of hill by tennis courts (that apparently Mr Roper had no idea were there) for COP: Helicopters, Copper Head Squats, Imperial Walkers, Russian Soldiers, Planking arm circles (yes, it can be done), starting with left arm out for 15 count-right arm for 15 count, LBC’s, Captain Thor’s. Ah, Prince jumped in somewhere in the mix.

    Mosey on to culdesac stopping at first light pole and partner up. Count forward six poles and that’s the stopping point. 1 partner runs to last pole and back while 1partner performs 10 each of Squats, Merkins, single count MC’s and then bear crawls to partner 1 get back to partner 2, switch and repeat till both reach the last pole. Let’s Mosey…

    Stop at side parking lot with large grass median for a Lindsay. Start at bottom of median with 10 CCDD’s, run up to top of median and perform 35 Squats, run back down other side to starting point, adding 5 at the bottom, subtracting 5 at the top till original numbers are satisfied, flipped.

    Mosey to large, grassy knolls, three to be exact. Start at base of first one, 5 Burpees, bear crawl to top, run to other end, crawl bear down, 10 WWII’s, repeat knolls 2&3 X 2 rounds, eliminating exercises on the second round for sake of time. Back to Flag.

    Numberama, Namerama, No announcements, YHC took us out.

    Great job, men and Cooper! Cooper was ready for action and enjoying some fetch with his tennis ball he carried all the way from home, until his Owner chucked the ball down the storm sewer! While confused and dejected, Cooper maintained his enthusiasm to be there. There was plenty of talk about the lost ball that lead to several stories involving balls, as most can imagine. I’ll spare you of those stories!

    Have a great day!

  • Oyster Day

    Ill make this short, Oyster was Lifo, so the plan was hot potato, kick it to oyster, when he passes it, do 10 SSHs and pass it back to him. It backfired, he kicked the PAX butt with a ton of burpees, sprints, light pole alley, 4 corners, triple checks, and more burpees! Well done Oyster, he even took us out!!

    Prayers for Honeymoon, Small procedure being done today.

    Prayers for Wilson’s Wife – had Gal Bladder removed

    Details coming from Oyster w Winter Tour!

    Duke

  • I hate you, Mr Tabata

    Mudface and YHC had a blast working out in the snow!

    COP — SSH, merkins, arm circles small, werkins, arm circles small reverso, diamonds, arm circles big, CDD’s, arm circles big

    A whole lotta tabata–
    We did a series of KB exercises — the one that sucked the most was the tricep extensions!

    The End.

    Opus

  • Kicking the day off right

    11 strong PAX decided to brave the rain and snow for the POG VQ. Full of Q energy 5:30am hit and we were off…

    Mosey to COP in parking lot: SSH, DQs, Imperial Walkers, Merkins, Bolt 45s

    Mosey to wall around school for Donkey kick line of fire: PAX holds balls to wall while man on end starts set number of donkey kicks, move down the line one at a time until finished. First round 5, second round 10.

    Next up Burpee Catch me if you can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

    Next up 50’s (not sure if that’s the correct name but seems fitting). PAX does exercise until first person gets to 50, PAX calls out 50 and sprints halfway around track. Start next exercise and sprint halfway around track, rinse and repeat. Exercises were

    1. SSH
    2. Squats
    3. Ball Dippers
    4. Monkey Humpers
    5. American Hammers
    6. WWIIs
    7. Plankjacks
    8. Merkins
    9. Donkey Kicks
    10. 20 burpees (took it easy because it was my first Q)

    Next up BEARmuda Triangle. PAX start at 3 corners in the shape of a triangle. Bear Crawl from one corner to another, first corner 1 burpee, second 2 burpees, third corner 3 burpees.

    With a few minutes to spare we went back to the wall for another round of Donkey Kick Line of Fire. This time starting at both ends and ending in the middle for the sake of time (and the Q’s fear of mutiny).

    Back to the flag for 1 minute of planks. Numberama, Namerama

    Announcements: HDHH 5:30pm tonight at O’Tooles

    I truly appreciate the support and being able to come out and lead this group of guys. Some of you know this but I actually never planned on coming to a F3 workout. I had been running in our neighborhood with Honeymoon for several months and I texted him if he wanted to run the next day. His response was “I’m running Murph with F3 tomorrow, want to go?” I read it as “I’m running with Murph from F3 tomorrow, want to go?”

    I said yes, thinking I was actually running with a guy named Murph from F3. 6 months later now I’m Qing and going almost everyday. I never would have thought that one misinterpretation of a text could cause that much positive change in my life.