Category: Richmond, VA

  • Only 15 More Miles to go…

    13 strong hit the streets for the Pre-Field Day Breakfast Club run. Several flags flying including the VMI flag (Ra VA Mil!)

    2 miles there/1.5 miles back.

    Some thought Swirly’s truck had been stolen and an imposter was driving it.

    Highlights of the run were the gentleman on the sidewalk yelling “Only 15 more miles to go!” and the family eating breakfast at Can Can watching us from the front window run back to ET’s looking like we had just played in wet, red clay.

    Nice run and time fellas!

    SYITG!

    Kubota

  • 5 – 10 Fun

    The call to friendship and fun went out on Facebook last night and 13 crazy warriors responded by storming the parking lot for a 5-10 party that went something like this…

    Mosey around the parking lot and then around the corner of the building to a COP location.

    COP All IC – 50 small arm circles, 10 large arm circles, 25 don quixotes, 50 SSHs, 15 hand-release merkins (HRMs), 20 imperial walkers, 10 small arm circles, 5 large arm circles

    Mosey to back to the parking lot

    5-10 Parking Lot Crawl

    Bear crawl across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs, turn back, bear craw across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs.

    Mosey around the parking lot… REPEAT.

    Mosey to the pavilion.

    5-10-15 Pavilion Punch

    Partner up.

    First partner runs across the field to the far corner around the light post and back. Second partner does 5 sit-up jumps (WWII sit-up followed by leap to try to touch the cross beam of the pavilion), 10 box jumps, 15 derkins. If the first partner arrived back early, then do SSHs until the second partner finished. If the second partner finished early, then do SSHs until the other arrived.

    Repeat until each partner does 5 sets of the 5-10-15 exercises.

    Mosey to the flag area.

    1 arm circle IC…

    Numberama, Namerama, Announcements (Field Day tomorrow), YHC took us out.

    NMS:
    YHC has been reflecting on the topic of friendships recently. He reviewed a book from many years ago that included research for how relationship/friendships oftentimes are formed and flourish. The research spoke of 1. Availability 2. Frequency 3. Spontaneity 4. Shared Meals 5. Proximity. I would add 6. Outdoors in light of F3…

    We experienced these in F3 and YHC continues to gain an appreciation for what F3 means to him and so many others.

    Now onto the fun…

    The PAX showed up ready to engage this morning. Spit changed the parking setup a few months ago and we haven’t gone back to the old way. The new setup allows for the parking lot to become a war, I mean exercise zone.

    The mosey around the parking lot elicited immediate mumble chatter as YHC took the PAX “the wrong way.” Creatures of habit we are…

    YHC brought a different approach to the COP this morning. Extended arm circles and don quixotes left no excuse for anyone to say that we were not allow to stretch out before starting the other exercises. The quick move to SSHs brought all kinds of DaVille antics as the PAX moved all around. Spit started the madness by coming a little too close to Mudface for everyone’s (at least the YHC’s) comfort. Others followed and the SSH insanity continued.

    The 5-10 parking lot crawl provided ample opportunities for the PAX to shine. Spit took off like a bear toward a dumpster full of steak and sped his way through the parking lot. Gigawatt, who made a return visit today, stayed near the front of the PAX and showed that he is a force. The HRMs seemed to keep everyone honest. T-claps to the PAX for encouraging the entire group and coming alongside those who were still completing exercises.

    The time in the pavilion with the 5-10-15 exercises went according to YHC’s plan. The non-stop movement and variety of exercises kept the PAX in full work mode. Once again, YHC witnessed significant encouragement by the PAX with one another, especially in the running back & forth across the field.

    Why 5-10? Today is May 10th (5/10). Some of the exercises used those numbers but not all of them. Nothing more than that… Spit shared that he graduated from college 11 years ago. That led to a countdown of 11 at one point from Bulkhead but otherwise there wasn’t anything super special or significant about the 5-10 number.

    The morning was another glorious F3 morning that was full of new memories and challenges. I can’t thank God enough for F3 and all of the PAX who goes to work every morning in the gloom!

    The Carpenter


  • Joys of clover

    Three of us assembled for this week’s Punisher. Although we’ve noticed more activity around the school since we moved our start time to 6:00 PM, it was especially busy around the school this week.

    We completed a short mosey into the grassy area adjacent to the parking lot, triangled up, and began with some of the usual, including Invisible Jump Ropes, Imperial Walkers, Russian Soldiers, Don Quixotes, and Arm Circles.

    We stayed in the school yard for three AMRAP rounds. First round had a total time of 10 minutes and we completed as many rounds as possible of Merkins x 10, SSHs x 10, Squats x 10, jog across the lawn and tag a tree then return, and LBCs x 30. Second round of 10 minutes with Carolina Dry Docks x 10, Mountain Climbers (two count) x 10, Lt. Dans x 10, jog with tree tag and return, and Flutter Kicks x 30 (two count). Third round of 8 minutes with Wide Grip Merkins x 10, Burpees x 5, Step Behind Lunges x 10, tree jog and tag, and American Hammers x 30 (single count). Finish with a few minutes of stretching in the deep clover under an oak tree. COT in the parking lot and done.

  • Warm Weasel

    A beautiful Thursday awaited 4 mighty KB warriors.  Damn the fart sack!  Here is how it went down:

    • COP
      • 10 BOYO
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 10 Donna Summers, each leg
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end.
      • Lawnmower pulls – each arm (8x)
      • Halos (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • High pulls (4x)
      • Weighted squats (3x)
      • American hammers (2x)
      • Skull crushers
    • Run the bus loop
    • 10 clean ‘n presses – each arm

    Mosey to the parking lot for COT

    Welcome back Chum Bucket!  Good to have our herculean brother back in the fold.  His mumble chatter was spot on with his reference to a “warm weasel” following one of White Deer’s epic anal outbursts. 

    Aside from the normal clip boarding from certain members of the PAX, there was some talk of hot moms and the best “damn the gluten intake” dining establishments.  Thanks to the PAX for putting up with YHC constant yawning. 

    Godspeed to all participating in Vinny’s field day tomorrow.  Just remember, check yourself before you wreck yourself!

    God is good all of the time!

    Attila

  • Hold It, No Bouncy House???

    Orange Crush decided to end his free loading days and contribute to F3 with his VQ. In support, a worthy PAK showed up at Twin Team this morning with a twinkle in their eye and hope in their heart. To build excitement for his VQ, promises of a bouncy house were thrown out earlier in the week…sadly…it did not materialize. OC could not get the legal waivers required. Wilson told me he was so excited he could barely sleep last night. Sorry buddy.

    After a brief mozey…warm ups began and consisted of:
    • SSH
    • DQ
    • Helicopters
    • Merkins
    • LBC’s

    The Q’s questionable cadence sent out distress calls for Nancy Lopez as some thought I would have been better served with a “F*** it…SSH” cadence but the PAK overcome this obstacle and the muscles were ready for HOLD IT.

    HOLD IT

    As a group, complete each exercise 5 times, holding each exercise for 25 seconds, resting 5 – 10 second between reps. In between each set, run ½ a lap. Exercises were –
    • Frozen Elbow Dips (Hold at 90 degree angle)
    • Frozen V-Sits
    • Plank (Lifting Right and Left Leg)
    • Frozen LBC’s (Hold at the top)
    • Frozen Squats (Alternate lift of right and left heel)
    • Frozen Russian Soldiers (Hold leg out as close to 90 degrees as possible)

    Those with daughters were haunted by the word Frozen. I guess they’ve seen that movie one too many times. LET IT GO! Sorry…I couldn’t resist.

    After the completion of HOLD IT, the group mozey’d back to the Flag for a quick ring of fire with your favorite 10 count Merkin.

    COT, Number-rama, Name-a-Rama with OC taking us out for the day.

    Thank you men. I’m glad that you are part of my life. I’m better for it.

    For those disappointed…there will be free T-Shirts and a puppy on my next Q.

  • Roll Your Own LJ

    Eighteen intrepid runners and peddlers descended upon Mary to traverse the inner and outer reaches of downtown RVA.

    As an ode to Lockjaw, YHC asked each group of runners (4, 5, 6’s) to choose their preferred LJ route. After some very brief deliberation among the groups, runners were off.

    Choices of Reverse-Carillon and Monument Avenue to Stuart Circle seemed to be the predominant choice. In a slight breach of protocol, some chose to go old school and traverse Grove Avenue…in the interest of better scenery.

    Announcements:

    • Lab Rat is raising funds this month for his non-profit to support special needs kids. They have a trailer (coffee cart) and are also receptive to advertising. Please donate.
    • Shakedown will be shaving his head again (Dr Phil style maybe) and is accepting donations for another good cause. (YHC doesn’t view this as much of a sacrifice if it grows back 🙂
    • I think there is a special workout going on tomorrow morning at 6:00am…see Vinny for details.

    Saab Abides

  • Screw This, Let’s Play Some Swirly Ball…

    14 gloom veterans posted to see if the Rivah Crossing Guard would allow this week’s SOJ-Q to cross enemy lines and lead a workout. Thankfully, the crossing guard was kind and YHC made it this morning. This is what ensued:

    Mosey toward the courts and around the gravel track one lap to loosen up, then COP, including the following (all IC):

    • DQs (Saab-approved speed)
    • Helicopters (oh-baby, Saab was in heaven so far)
    • SSHs
    • No-Cheat Merkins (a DTH favorite) – 8-count exercise consisting of HRMs with Alternating Shoulder Taps at the top. No cheating on these bad boys. AND – despite the PAX’s reluctance, YHC thinks the 8-count worked out just fine.
    • Mountain Climbers
    • LBCs
    • Arm Circles

    THE THANG

    Nobody Puts Dora in a Box

    Partner 1 makes his way around the box drawn on the blacktop alternating between bear crawls and running each length. Partner 2 begins exercises. Flapjack and repeato until all exercises are complete. Exercises included: 100 merkins, 200 box cutters and 300 squats.

    Where did the Q go? Did duty call?

    Flatline lead the PAX in some plank-o-rama while YHC disappeared for a minute and returned with a football in hand…to the field!

    Swirly Ball

    Partners from Dora are on opposite teams. The Q’s team is skins and the rules are – play like Ultimate Frisbee only 2 (or 3?) steps allowed with the ball then you have to throw it. Any drop = turnover (except on kickoffs). When the ball hits the ground EVERYONE has to do a burpee. When a team scores a touchdown, that team chooses an exercise and a rep # – defense has to do double. Game On!

    Whistle blows…back to the Flag.

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements/Prayer Requests:

    • Field Day – Saturday — see your region captain (Gumbo, Vinny, Kubota, Spit) for uniforms. Show up at least 5 minutes early and be prepared to go a few minutes past 7.
    • Orange Crush VQ at Twin Team tomorrow — bouncy house was promised. Hope he confirmed the weight limit!
    • Prayers up for a friend/co-worker of Flatline whose son in the Navy was found dead in barracks. Awful news. Treasure each day and each encounter with loved ones.

    NMS:

    YHC had several things planned for today, including some other field work like Red Barchetta or Gunners (look it up — a few rounds of that with the right number of reps and it sounded like some pain), but half-way through the Dora, YHC had enough of the bear crawl and the reps and remembered the football in the back of his car. 14 PAX, 7v7, Get in the competition spirit before field day…PERFECT.

    Note to self…get off the tracks when the Bodos Train is coming…Choo Choo! Yikes. Unfortunately, YHC’s back hair got got up in some of the tall grass and brought YHC to an abrupt halt on a go route (beautiful throw Swirly). Well, trains don’t stop on a dime, especially with a full head of steam. Ouch.

    Some great flashbacks to glory days out there. Great throws, great catches. Some good old fashioned fun and competition. It was a blast fellas. Thanks for playing along!

    No More Gumbo For You!

  • You’re messing with my step count!! Aisle 5

    Eight Beasts decided to show up to T’Wolf this morning after enduring DK’s beast of a workout yesterday here in the SOJ!

    Went down like this:

    COP:

    Helicopters x 10

    SSH x 10

    DQs x 10

    LBC x 25

    Dying Cockroaches x 10

    Copper Head Squats x 10

    Mosey to end of Lot

    DORA –

    Partner Up – Runner runs full length of lot to touch the buses (100 yards or so), partner does exercises, add up as a team.

    100 – merkins

    200 – LBSs

    300 Squats

    Mosey to the famous Lightpole Alley

    Pain inflicted by exercise at first pole, run to last pole exercise again, then run back to second pole, continue until all poles complete. (20 reps)

    Exercises included – Merkins, Flutters, Box Cutters, Forward and backward lunges, LBCs (100), WWIIs, and extra run cause Wilson wanted too, Monkey Humpers

    Mosey to side of School

    WALL of PAIN

    Wall sits for 5 minutes – every minute we decrease in Burpees, 1st minute 5 burpees then back on the wall, second minute 4 then back on the wall…etc….

    Back to the Flag!

    Numerama, Namerama, YHC took us out.

    NMS:

    Ill make this quick due to biz travel I have to get to. Awesome group this morning with great mumble chatter. Lug and Bullseye killed it and lead the way in the Alley. Today’s BB title comes from Aisle 5, as we are doing wall sits he let YHC know that the wall sits are messing up his step count for the day!! Noted, more running next time! Aisle 5, the PAX is lucky to have you brotha and we couldn’t be happier that you are back posting, keep it rolling big guy!! Thank you guys for allowing me to lead today. Honor to lead you gents today, make it a great one and reach out to someone you haven’t talked to in a while, it could mean the world to them!

    Marmaduke

  • Put in some work

    13 veterans and 1 FNG arose in the gloom to meet the challenge of The Forge today. This is what went down, more or less.

    Long Mosey to the cul-de-sac behind the football field for COP, all IC: SSH x 25, DQ x 10, helicopters x 10, LBC x 25, HRM x 15

    Working our way back up, stop along the way to the bottom of the hill for curb crawls to 5, repeato at 5 and back down. 1 Derkin, bear crawl, 2 incline merkins, crawl bear, 3 derkins … up to 5, repeato and back down. Some finished on one side of the road, some on the other; all began to sweat, and most stopped talking.

    Continue working back towards bottom of hill, stop and partner up for 25 PLT x 4, each man. Then plank on the steep embankment facing up hill (12 o’clock) for clockwork merkins OYO: 10 at 12, 3, 6, and 9 o’clock. Some repeated at 12. Nothing wrong with extra credit.

    At the bottom of the hill, switch partners. One man runs up to flag and back, while other switches between lunges and bear crawl as needed, change positions at meet. Continue until the team has lunge/bearcrawled the hill.

    Alphabets – for the six and for a minute or so after.

    Mosey to the front of the school and switch partners again. Proper Dora is called, to 100 or time. 1 man runs the bus loop while the other performs 1 merkin, 2 WW2, 3 squats = 1 rep. With only 15 minutes remaining, some teams got to 50, other in the 30s or 40s when time was called. Way to push to the end.

    Announcements:

    Field day this Saturday at Dogpile, see the preblast and your nano region captains for costume requirements.

    Orange Crush VQ at Twin Team tomorrow.

    Scrum VQ at the Forge in two weeks.

    Flange took us out.

    NMS:

    Always a pleasure to lead such a fine group. You gentleman always bring an outstanding effort that makes it easy.

    Welcome to Flush, who joins us from Crossfit, and crushed the workout. YHC takes it under advisement that Flush is not to be played in Poker.

    The mumblechatter started strong, but died quickly in the curb crawl. The Q generally takes that as a sign that something was working correctly.

  • Rookie stuff, there

    8 soldiers of the gloom tried some new things, fixed some, and persevered through it all

    COP  SSH, LBC’s, DQ, arm circles, Imperial walkers, pick up your KB, mosey around the school to a back wall..

    Face six inches from the wall, Helix squats with KB x 10, 5 donkey kicks, squats x 20, 10 donkey kicks.  Mosey over to the playground equipment, 10 leg lifts with your foot through the KB loop, 5 each leg, repeat, mosey to the track. 

    Partner up, first PAX farmer carry around the track while their partner death crawls until they are caught, then switch up, continue until loop is complete.  Keeping same partners, using only 1 KB, on your six, pick up KB from between your feet, place on ground behind you, partner repeats same motion until end of field is reached, turn around and come back, adding 5 KB presses while on your six.

    Mosey to flag, 3 minutes of Chewy led boat-canoes with KB, numberama, namerama, YHC took us out.

    NMS

    YHC wanted to try a few new things today, some worked out (death crawl and situp press relay), but still need modification, and others (leg lifts) did not, as YHC envisioned the PAX doing pull-ups with leg lifts. Still, it’s always better to be creative than boring, and with a couple of modifications the two that worked will be coming back. It was great to have Spit back in the PAX at MANNdate after several months of him leading high schoolers in a Bible study on Wednesday mornings, and great to see Glide as well, YHC hopes you become a regular! Chewy enjoyed leading the boat-canoes, as usual–time for you to Q a whole workout again!

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