Category: Richmond, VA

  • Forest Hill Lawn & Tennis

    Five gentlemen qualifiers posted for opening rounds of The Championships: Forest Hill Park. Brackets were drawn and opening volleys commenced.

    Warm-Ups: Helicopters x 10. Imperial Walkers x 10. Invisible Jump Ropes x 20. LBCs x 15. Lawn Angels x 10.

    First Set: Partner up. Partner Leg Throws (not tosses). YHC sees to many PAX tossing legs like a Brit. Today’s challenge was to throw the legs down hard. Ground PAX was to try and let his legs all the way down to six inches without hitting the ground. 25 x 4 sets each.

    Second Set (on the tennis courts): Stefan Edbergs: Corner 1/5 = 1 burpee. Corner 2 = 10 burpees. Corner 3 = 20 Merkins. Corner 4 = 30 American Hammers. Corner 5/1 = 40 squats. Perform 1 burpee. Run to corner 2. Complete exercises. Run back to corner 1. The Prostitute, but properly renamed in preparation for the Fortnight. Repeat until all corners are completed.

    Third Set: Whatchamacallits. 1 to 4 ratio. Merkins and Kneeling Arm Raises. Great for your service game.

    Fourth Set: Surface Angels x 10 then mosey to outer courts. Six Trees. Start at tree one. PAX choice. Run to any of the six trees. Perform various exercises that correspond in number x 10 with the tree. Return to tree 1 after each set. Example. If you run to tree six, complete sixty American Hammers. Switch to SSHs half way through. 10 minutes – AMRAP.

    Fifth Set: Clock Work Merkins / WWIIS in the onlookers amphitheater. 2 at midnight, 3 o’clock, 6 o’clock and 9 o’clock. Cross the bowl and repeat x sets.

    BTTF – Smurf Jacks x 10

    Announcements: HDHH Wed. at Palani Drive. 6 o’clock start for runners. 6:45 for drinkers

    NMS: Instant humidity called for a gentlemen’s workout. The Championships: Forest Hill Park may take place on lawn, but prepare you must. Way to push through today gentlemen. Take care of that ankle Hardwood. Rub some strawberries and creme on it, perhaps.

  • U.S. Open – GridIron Style

    Nine noble warriors (many completing the summer challenge) fought the Father’s Day weekend fartsack to see what ByProduct had up his sleeve on this fine morning.

    Abbreviated COP all IC:

    15 SSHs

    10 Helicopters

    Arm Circles 5 Big, 10 Small, Reverse

    Mosey down to the wooded foot bridge, behind the pickle ball courts and along the forest until we reached the last volleyball court.

    The Thang:

    In spirit of the US Open, today’s workout was going to be a friendly best ball tournament – Gridiron Style!

    The Pax was divided into two teams by randomly selecting a color coded golfball from the 5 gallon HD bucket.  Team blue balls had the advantage with 5 PAX going into the round.

    The Rules:

    • Each player launches their ball toward the 5 gallon bucket off the tee for each hole.
    • The team closest to the pin wins the hole.
    • Everyone has to complete the predetermined exercise of the hole, but the number of reps is determined by which team won the hole.  
    • Exercises are single count and OYO.
    • The player closest to the pin choses the placement of the bucket for the next hole.
    • Bucket cannot be closer than 50 feet from the tee – the more creative the better!
    • There are no mulligans (unless you hit something and your ball bounces back to the tee – which actually happened).
    • If your team gets a “hole in one”, the losers have to complete all of their reps as well as those of the winning team.

    Hole #1

    Winners: LBC’s – 40

    Losers: LBC’s – 50

    Hole #2

    Winners: Derkins – 2 Sets of 10

    Losers: Derkins – 2 Sets of 15

    Hole #3 (Par 5)

    Winners: Burpees – 2 Sets of 7

    Losers: Burpees – 2 Sets of 10

    Hole #4

    Winners: Arm Raises – 50

    Losers: Arm Raises – 75

    Hole #5

    Winners: WWII Situps – 40

    Losers: WWII Situps – 50

    Hole #6

    Winners: Copperhead Squats – 40

    Losers: Copperhead Squats – 50

    Hole #7

    Winners: PLTs – 2 Sets of 7

    Losers: PLTs – 2 Sets of 10

    Hole #8 (Par 3)

    Winners: APDs – 35

    Losers: APDs – 50

    Hole #9

    Winners: Jerkins – 2 Sets of 7

    Losers: Jerkins – 2 Sets of 10

    Hole #10

    Winners: SSH – 40

    Losers: SSH – 50

    Hole #11

    Winners: Flutter Kicks – 40

    Losers: Flutter Kicks – 50

    Hole #12 (Par 5)

    Winners: Burpees – 2 Sets of 7

    Losers: Burpees – 2 Sets of 10

    Hole #13

    Winners: Freddie Mercuries – 40

    Losers: Freddie Mercuries – 50

    Hole #14

    Winners: Crab Kicks – 25

    Losers: Crab Kicks – 30

    Hole #15

    Winners: HR Merkins – 2 Sets of 10

    Losers: HR Merkins – 2 Sets of 15

    Hole #16

    Winners: Jump Squats – 25

    Losers: Jump Squats – 30

    Hole #17

    Winners: Dips – 40

    Losers: Dips – 50

    Hole #18

    Winners: Step Ups – 30 / each leg

    Losers: Step Ups – 40 / each leg

    Overall the round was a lot of fun with a lot of creative participation by all of the PAX.  The blue balls dominated 13-5.  Dr. Tryhard landed one in the bucket on the 17th (but bounced out) and bounced one off the rim on the 18th.  Offshore won closest the pin more times than any other player with 6.  ByProduct lost his ball on the very first tee!

    Numberama

    Namerama

    Cecil took us out and many continued to the 19th at Einstein’s.

    Enjoy your Father’s Day weekend!

  • What do you want to do for Father’s Day, honey? Run Trails, of course!

    Eleven strong posted for the latest edition of Sunday Funday, Father’s Day style!

    Nickel Bridge to Buttermilk to T-Pott to North Bank to Pumphouse Parking Lot.

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Roller Coaster/HDHH this Wednesday the 19th at Palani Drive rear parking lot. 6pm launch for run. 6:45pm for refreshments.

    Independence Day Convergence. July 4th at Tredegar. 7am.

    Summer Tour

    Shakedown shaving head. Needs $74.00

    NMS:

    YHC’s M asked him a couple weeks ago what he wanted to do for Father’s Day. Answer was Q the Sunday Trail Run for starters. YHC really never was in the lead for the run. We left that to Crickey and others. Beautiful morning on the trails. There was a Hardywood sighting on the Buttermilk(non-F3 sanctioned) and Faceplant ran the opposite direction due to being LIFO and taking a guess which way we went. YHC had no idea Flipper was with us until at the end at the parking lot he appeared out of the woods at the end of the trail. He was a couple minutes LIFO and kept us in sight for the most part. Dude is piling on the miles right now. Great job, Flipper!

    Thanks to all who doubled back or waited at times for YHC to catch up. Enjoyed this morning very much and also enjoyed the new part of the North Bank Trail that was just finished, though it does cut some distance off from the old route. Also, ET’s was fun but brief for YHC. Had to roll and spend the rest of the day with my other family:)

    Have a great Father’s Day all and see you in the gloom!

    Kubota

  • Full boat at OTB

    2 clown cars, a 4-legged friend and a couple lone SOjers made a total of 9 out for a few miles on Fathers Day Sunday. As the PAX gathered we discussed some routes and decided on the reverse Salisbury route with some alternatives to shorten the mileage. For those looking for the route, it went a little something like this. Right on Woolridge, right on Charter Colony, Left to Le Gordon and across Midlo Turnpike onto Winterfield. Right on Elmstead, all the way to the end for a right on Oakengate. 3rd right onto Castlebridge then a left on Salisbury Drive. Take the hidden passage onto the dirt road and up a surprisingly steep hill to a left onto Midlo Turnpike. Right on Woolridge and around the lake to hit that magic 6 mile distance. Ceranno and Recall did their own shortened version and the rest of the crew followed Wilson and Hermie through the neighborhoods.

    Great time with all 9 at the coffeteria. COT was done with drinks in hand with the varying finish times of the PAX. This seemed like a much better way to do the naming of the FNG since we had much more time to think. Lots of choices but Hacksaw was the final unanimous decision. Welcome Hacksaw, hope to see you back again soon.

    Apologies to Ceranno, apparently he looked up past OTB backblasts to find his own shortened route but YHC has not been posting details recently with the haiku and abbreviated backblasts.

    Have a great Father’s Day, enjoy being a father, remember those who have passed and celebrate your own dads.

  • Breakfast Club of Nine…

    Eight early-risers (well, not THAT early) departed ET’s for a couple warm-up miles on this most beautiful of mornings…#9 (Handshake) came in LIFO and caught up to the PAX.

    Spit had to cut out early to hit the links, so he parked at Dogpile and did Breakfast Club in reverse. Way to get it in.

    Kubota got a Wilson-esque headstart leaving Dogpile, but the PAX reeled him in.

    Great runs both ways.

    No More Gumbo For you…until Hoedown.

  • Almost 40 Dudes, Some Box Jumps, Some Burpees, and a LOT of Plank time…AKA, just another Saturday at Dogpile…

    38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including:

    Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great.

    Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC):

    • DQs VERY slow for Saab, so we only had time for 5
    • Helicopters
    • SSHs – YHC thought about continuing until Emoji got the count correct, but I wanted to get to other things.
    • Imperial Walkers
    • Tempo Merkins
    • Freddie Mercuries – varying speeds from super-slow to fast back to slow
    • LBCs
    • Alternating Shoulder Taps

    THE THANG

    Amphitheater Triple Check – Groups of three perform 3 rounds of the following: PAX 1 runs the perimeter of the Amphitheater, PAX 2 does flutter kicks, PAX 3 does box jumps.

    Escape from the Amphitheater – Going up the steps, perform 2 incline merkins on each step and then box jump up to the next one. Plank-o-rama for the SIX on the putting surface otherwise known as the usual COP circle.

    Mosey to the Lawn

    Variety Show Lawn Crossing – PAX lines up on the endline and will traverse to the far endline using the various methods called for by YHC, including:

    • Bearcrawl — STOP for 10 HRMs just to get some fresh dew mixed in with the sweat.
    • Lunge
    • Backwards Lunge
    • Crab walk
    • Crawl bear
    • Duck walk
    • Bunny Hop
    • AYG – sprint to the end.

    Burpee Road (aka dodge the cars) – Heading out Sheppard St. to the end of the second median, perform 2 burpees at each lamp post on the way out and on the way back. 14 lamp posts total = 28 burpees.

    Mosey down Rugby Road to the bottom of the hill and hold six-inches for the SIX

    Golden Triangle – Backwards run up the hill to the circle, bearcrawl over to Rugby Road and run back down to the bottom of the hill.

    Backwards run up to the circle and Al Gore for the SIX, then mosey over the the putting green.

    Noah’s Arc – Plank Time – Partner up and form a line around the outer edge of the putting green facing your partner. Everyone in plank – first pair does 10 Boo-Yah Merkins then sprints around the circle to the end of the line. Next pair starts Boo-Yah Merkins as soon as first pair finishes its merkins. Continue holding plank or elbow plank or Wilson’s or Fudd’s wife (your choice) until all pairs have finished.

    Mosey back to the Amphitheater – yes, we have already been there, but what goes up MUST come down…

    Dips Down the Stairs — 2 Dips at each step down to the pit.

    Mosey to the Flag – the straight way – we have Mary to do – Rabbits on your SIX holding six-inches for the SIX…

    3 MOM, including:

    • APDs – 2 more just to finish up
    • Freddie Mercuries
    • Flutter Kicks -Mark Spitz style
    • Hello Dollies – Iron Cross style
    • American Hammers

    TIMES UP… COT, Number-Rama, Name-A-Rama and YHC took us out with a prayer.

    Announcements:

    • Shakedown is shaving his head…pay the man! It’s for a good cause.
    • Keep posting for your summer tour points.
    • HDHH – Palani Drive 1800 hours for the run – see Kubota
    • No Excuse Workout coming up – see DaVille guys (Spit, The Carpenter) for details
    • I know I’m forgetting announcements, so please add them to the comments
    • I’m missing two in the PAX list – let me know who and I’ll update the list. Sorry – the whole video didn’t come through

    NMS:

    Excellent morning gents. Thanks for posting and for giving great effort this morning men. I know that was a lot of plank time in Noah’s Arc – way to push through. Tighten up those mid-sections men.

    Tclaps to HoneyDo for getting into RVA at 1:30 in the morning and still posting. Strong effort brother.

    It was also great to have some FNGs out with us this morning – welcome, Crop Top, Hightower and Hash. Great job today. Keep posting…its worth it.

    Have a wonderful Father’s Day men. If your father is still with you, tell him you love him and spend some quality time with him. If he has passed, remember the good times you had and pay attention to the ways he has influenced your life. Enjoy your families and take this great energy and enthusiasm that F3 gives us each morning and harness it towards your family and towards being the best Father you can be.

    Honored to lead such a fine group. Thank you all!

    No More Gumbo For You!

  • What time is it?

    It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help.

    • COP:
      • Mosey around the church
      • Parking lot tracers
      • SSH x 20
      • Arm Circles (10 big, 5 small); Reverse
      • Imperial Walkers x 15
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • HRMs x 10
      • LBCs x 10
      • Invisible Jump Ropes x 10
    • The Prostitute (naming credit goes to Honeymoon)
      • Corner 1
        • Start at one corner of the church run to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 2
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 3
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 4
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run to 4th corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers and 25 WWII sit-ups
        • Run back to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
    • Mosey to the picnic tables for some Triple Check
      • Partner 1 – dips on the bench
      • Partner 2 – pistol squats
      • Partner 3 – sprint to street and back
    • YHC planned to do 11s but with only 5 minutes left, had to improvise to 6s.
      • Burpees on one end, frog jump to other end and imperial walker.
    • Numberama, namerama, Emoji took us out.
    • Notes:
      • YHC is not very creative, I like to keep my workouts simple (ground ‘n pound).
      • It was great to see brothers from other AOs (Rosie and Offshore from SOJ absolutely crushed the workout today). Just remember Daville can only count up to 10.
      • Welcome to Pyro for visiting us all the way from Jacksonville, FL. You are always welcome back. Goes to show there is always an AO where ever you go. No Excuses!!!

  • Yep, it’s another hill

    Five SOJ regulars and two summer tourists descended on Twin Team for a beatdown that would honor the AO’s namesake. Here’s what went down:

    5:30 and we’re off. Mosey around the BWES bus loop waiting for any stragglers. Seeing none, head out and turn right towards Twin Team hill. ….Wait, is that Loose Goose? Circle back, pick him up, and once again, turn right.

    COP:

    SSH x 20

    DQ x 12

    Russian Soldiers x 20

    FMs x 20

    Ascend to the Summit (Round 1)

    Native American run to the top of Twim Team; person in the rear does 5 WWIIs before running to catch up. Two rounds were accomplished by the time the summit was reached.

    Descend to bottom in similar fashion; only difference is 5 merkins (which eventually become derkins) before running to the front of the line. Again, two rounds were completed.

    Ascend to the Summit (Round 2)

    The second ascent was accomplished with Catch Me If You Can. Partner up (or triple up given a PAX of 7) with those of similar running capabilities. Partner 1 runs backward up Twin Team while Partner 2 completes 3 burpees before giving it all they have to catch up with Partner 1. Don’t stop until you reach the top.

    Mosey back to BWES and plank for the six.

    Mosey to yet another hill (by the baseball field).

    Modified BLIMPS

    At the bottom of the hill perform 10 burpees, bear crawl to the top, another 10 burpees, run to the bottom. Repeat with 15 lunges (each leg), 20 imperial walkers (single count), 25 merkins, 30 plank jacks, and 35 squats.

    Mosey back for 2 MOM. 20 APDs and 20 American Hammers.

    Numbers, names, announcements, and Doozy took us out.

    Announcements:

    HDHH next Wednesday 6/19 at 6pm

    Summer tour is in full effect (sign up)

    Breaking Bread is coming up (check another BB for date)

    NMS:

    YHC does not grab a last minute Q often. But the empty Twin Team slot (still available yesterday afternoon) was calling and it just felt right. Twin Team hill needed some love (she’s been neglected) and as much as YHC prefers a scenic sunrise on the EZ Dock, it was time to turn right out of BWES.

    As we stared up the hill at BWES for the modified BLIMPS, Loose Goose noted “Oh look, another hill”. In the end, the PAX conquered two hills this morning. You guys crushed it! Thanks for letting me lead.

    Awesome to see BT and Wojo out this morning for the summer tour!

    Have a great Friday everyone. Peace out y’all!

  • [4, 6]

    Interval

    A combination of RAMMers, Gear-heads, and early risers tackled today’s iteration of RAMM. Only the RAMMers got to experience today’s long overdue interval plan. Here’s how it went:

    Group into 4 milers, 5 milers, and 6 milers. Everyone goes north on Commonwealth and right on Monument and returns the same way.

    15 minute warm up at a relatively easy pace
    15 minute pickups which includes 1 minute of fast pace followed by 30 seconds of recovery. 10 of these, reversing course after the 5th interval.
    15 minute cool down

    Numbers, names, YHC took us out.

    Moleskin
    It’s been over a year since we did this variation of the fartlek at RAMM. Based on the discussion post run, everyone (including Marv) seemed to enjoy the faster pace. Speed work is always good to mix in to break up the monotony of always running for distance.

    The idea is to stick together in your pace group. Phonics and Faceplant did a good job of doubling back on the recovery part of the intervals to make sure YHC’s group stayed together. Next time YHC will be a little more explicit about that desire to stick together. Thanks to Upgrade and Bleeder for captaining their groups respectively.

    Bootleg forgot to turn around and may still be running had he not seen the six mile group on the reverse course.

    Is TYA reading this BB? We know Marv won’t.

    Happy Birthday No Tools.

    Announcements
    – Puppy Pile 6/29. Marv has the Q.
    – Amateaur RAMM Gears next week with Lab Rat on the Q. Bring something that rolls for a fun day peddling on the streets. 2.0s welcome?

    Splinter out

  • Dave & Busters “Gift”

    9 warriors stormed the still ‘new’ AO and engaged in an early-morning party that went something like this…

    Mosey to one of the basketball courts or some kind of black top.

    COP All IC – 25 invisible jump ropes, Don Quixotes, arm circles, 20 hillbillies, 20 tempo LBCs, 15 copperhead squats, 10 plank jack merkins.

    Mosey to track

    Run for 1 minute and stop to do an exercise based on the many-sided object from Dave & Busters that had an exercise with number of reps on each side.

    • 20 lunges
    • 30 SSHs
    • 30 mountain climbers
    • 20 burpees
    • 30 jump squats

    Mosey to the middle of the school building

    Bear Climb Up and Run Around

    Partner up. One partner bear crawls up the steps and then runs around the temporary school room. The other partner exercises.

    Cumulative exercises with the following:

    • 50 donkey kicks
    • 100 merkins
    • 150 squats
    • 200 LBCS
    • 250 SSHs

    Mosey to the front of the school building.

    Circle up – All IC

    • 20 Freddie Mercuries
    • Super Man
    • 20 flutter kicks
    • 10 HRMs

    Numberama, Namerama, Announcements, Emoji took us out.

    Announcements:

    • NO EXCUSES WORKOUT – 6/22 – 7:30 am at the Milestone clubhouse parking lot in Mechanicsville
    • Summer tour

    NMS:

    YHC hasn’t been to The Anvil yet but he signed up to Q in light of a need. YHC arrived near 5 am to scope out the area and quickly saw multiple opportunities for “fun” and pain. The COP brought more ridiculousness from Emoji and it is more than expected at this point. There is no one like him!

    YHC brought a multi-sided object from Dave & Busters that had exercises on each side (can’t remember the number of sides). YHC took the PAX out to the track and timed a minute run before each exercise. The PAX seemed to enjoy the uncertainty of what exercise was coming next.

    The move to the inside part of the campus school brought many cheers in light of the rain. The PAX went to work and knocked out the exercises. Byproduct and Marco Polo took no prisoners.

    All of the PAX pushed hard and benefited from their investment of energy. This AO is the real deal and there is ample opportunities for challenges going forward.

    The Carpenter