Category: Richmond, VA

  • Mild Hangovers

    We started with a little stretching in the parking lot as some late comers screeched into the lot, rugged men rushing to join SOJ’s flagship, Saturday lazy start, full-hour workout. 

    Overhead reach/Andy Dufresne, dead man hang, cherry pickers, helicopters, arm circles. 

    Jog to the tennis courts to continue our warmup. 

    Imperial squat walkers, merkins, mountain climbers, heels to heaven, flutters, LBCs, the wife stretches. Recover. 

    Four corners around the tennis courts, no prostitute:

    10 Lt. Dans, 20 imperial squat walkers, 30 APDs, 40 calf raises.

    20 chain smokers OYO. 

    Jog over to the concessions stand. 

    20 in cadence hoedowns, 20 dips OYO, 15 dirty hookups OYO, repeat 2x

    Partner up. Partner one does monkey humpers at the bottom of the steep hill next to the ball field. Partner two bernies up said steep him and runs down the stairs to switch out with their partner. Repeat 3x. Nice little segue way there if I do say so.    

    One final round of 20 in cadence hoedowns, 20 dips OYO, and 15 dirty hookups OYO. 

    Mosey to the trailhead next to the community gardens, then mosey a short way into the woods to the exercise equipment area. 

    11s. Pullups on the monkey bars, jog back up the trail to the gates at the trailhead, merkins. This was tough and my pullup form deteriorated quite a bit as the number of reps grew. Oh well, I know I’ll feel it tomorrow.

    Bear crawl to the top of the hill/edge of the parking lot. Work up to a mosey, headed for the basketball courts next to our cars. In the final few minutes, we were able to get in a quick four corners, no prostitute. 10 super mans, 20 something or others, 30 plank jacks, 40 SSHs. Time called. 

    Forgot names and numbers. Whoops!

    Check slack for upcoming event specifics. Chili cookoff on 11/23, 3-6 @ Alamo clubhouse, daddy/daughter dance early December sometime @ WEAG. 

    Prayers for Pierogi’s wife’s uncle recently involved in a car crash and undergoing facial reconstructive surgery, prayers for Wildcat and his family. 

    Thanks guys, that put the pep back in my step for a busy weekend. Always an honor to lead you!  

  • Brain Power

    It was an exciting edition of Morning Wood……..Ideal rucking temps and the triumphant return of Rodeo Clown! We hit the streets at 6am and finished the paved nature trail plus a couple laps around the park. The PAX made it back just in time for Purple Rain’s diabolical beatdown. Strong work fellas!

  • Swift Freak 10k

    With YHC, and Boberry at the beginning of a training block for races, it seemed like a good time to do a 10k time trial to use to help set our upcoming training plans. We were both chasing 8 minute miles, or sub 50 minute 10ks. Boberry got his sub 50 minutes, and YHC came up a little short of the goal, but still set a PR. Great to get out and push each other.

  • An Unexpected Visit from a Veteran

    4 PAX came to Goyne Park for a frigid morning in the Bermuda Triangle. Doolittle and Big Rig started with a mosey lap around the parking lot, and on their way back 2 vehicles were pulling in.

    It was 2 PAX that haven’t been seen in awhile. Shooter McGavin who’s been busy with work, and Broadway, who’s on the mend from a heart attack.

    We got into it with some warmarama exercises and some merkins mixed in.

    We meandered over to the other side of the outhouse and got some (a lot) Wall sits and hoe downs with some more merkins and ab exercises(a lot) mixed in.

    Great to have Shooter and Broadway back. Don’t worry, Broadway was taking it easy.

    Lots to pray for!

  • 4,000 Steps

    In honor of those running the Richmond Marathon, Grid Iron paid tribute with a mini marathon of 4,000 steps, plus some boot camp activities.

    1 lap (1/4 mile) of Indian Runs, followed by 26.2 Merkins and 26.2 WWIIs (OK maybe not .2).

    2nd lap at your own pace. Followed by 26.2 Merkins and 26.2 WWIIs.

    3rd lap…1/2 went forward, and 1/2 Bernie. Meet half way of track for 13.1 Burpees. Flap Jack to go the other 1/2 of track and finish with 13.1 more Burpees.

    4th lap and finishing our 1 mile: Combo of Ukrainian Soldiers, Karaoke, Bear Crawl, Bernie, Sprint…with pauses of stretching, Merkins, Carolina Dry Docks, and more stretching.

    Break Time with Abs: 8 sets of 26.2 and 13.1 count: WWIs, WWIIs, Side Crunches both side, Crunchy Frogs, American Hammers, Heals to Heaven, and Irish Hammers.

    Jacob’s Ladder: 1 Merkin: 4 Air Press. Up to 10 sets. Mosey to benches for 26.2 Dips and 13.1 Dirkins.

    Stretch again, and we’re done.

  • Can’t Hit A Free Throw

    4 Excited Men joined Dookie as the Q for a “Sporty” workout at Bon Iron, this included our F3 brother “McFly” who was down-range from Tennessee. Starting with an Indigenous People’s run as a warm-up, with a twist, it was run with a rugby ball that was passed to the back of the line and then sprinted to the front. If the ball was dropped, everyone does a burpee. There were 3 drops.

    Warm-up: Side-Straddle Hops; Ukrainian Soldiers; Copperhead Squats; Mercan’s; WW2; Arm Circles; Mosey to playground.

    Event 1: Mini-Dora: 50 Pull-Ups; 100 Mercans; 150 WW2. While the other person ran around the “mini” track. Mosey to basketball court.

    Event 2: Free-Throw Sprints: Each PAX attempted a “free-throw”; if it was a miss, sprint the length of the basketball court and back. If made, you select an exercise for all to do for 30 seconds. 3 total rounds, a total of 3 baskets made…… There is room for improvement… Mosey to parking lot.

    Event 3: Broad Jump Burpees across the parking lot, OYO. Harder than I thought….

    Event 4: Once on the other side of the parking lot, the expansive field was our pitch for practicing our rugby punt/kicks. The rugby ball was booted as far as you can; then all sprint to ball; whoever gets to it first gets to decide the exercise, then try’s out their ruby boot across the pitch; repeat. Went 6 rounds.

    Mosey back to the flag.

    COT: Counterama; Numberama; Anouncements (Check Slack); Prayer Request’s (Tin Man’s Friend David recovering from fall; Belay’s Back still acting up; Pray for all Marathon Runners challenging themselves today).

    **Special Thanks to McFly for joining the group this AM from Tennessee. Very cool to have your presence with us today!

  • An eerie calm

    3am….woke up with a cat next to me. I couldn’t get back to sleep so a quick bathroom trip, sit on the bed take a moment to calm the brain down instead of “doom scrolling” I put on a Rush playlist and chilled. When it was time to get up, got ready and headed on over to lead the AO.

    An eager group of 11 came out on a brisk Friday morning to see what I had in store. With Crabgrass talking snack the day before(and didn’t show up). A quick down the hill and back while Nancy figured out how to get his Apple Watch started. A quick WARMARAMMA(at the end some jazzercise) then off to the hill for a daily 50 start. A daily 50 is something I have seen to help get people started with a good workout each day. There are normally 4 parts, we did 3(50 squats, 50 Merkins, 50 second plank) then 50’waking lunges with the band). The 4th would be 50 second wall sit.

    To the lot…. Get the bands going with some Murder bunnies/bunny murderers (too much man ass for Nancy). A 3 part next considering of Mike Tyson’s, fast feet each direction, and toe taps. To the bottom of the lot for a Sprint halfway turn for Bernies the rest of the way. Final push 2 went up battle rope/Odin Sledgehammer session with coupins used to complete mini workouts while we waited. After that, up to the flag for a quick stretch, time was called names announcements and prayer led by YHC to close it out

    So a couple of things… One is I am looking at getting a cold plunge unit so I can tap the health benefits and feel better no matter if I am beat up from Amazon or after a workout even a Spartan race. Second I will need time to get this figured out my warm up I will be changing it up. Do a few basic things but add broga so we get that plus at the end with a minute or 2 left, a little meditation to calm our minds. Going to take time the meditation part I have to learn how to quiet my mind first it’s a ongoing process. We come out to F3 to improve on our health each time, the same with meditation yet it’s not a quick fix, it’s continuous. Looking forward to the Bridge tomorrow first time out, see you next time and DM Crabgrass ride him for not showing

  • Last Minute Q

    Runners, walkers, ruckers, dogs, were rudderless until YHC grabbed the Q at 0525.

    Here’s where the runners traveled:

    • Exit Godwin via Maremont
    • R on Raintree
    • Circle the Lake behind Raintree Swim and Racquet Club
    • Continue on Raintree across Gayton onto Chauncey
    • Reverso (re-circle the Lake if desired)

    Numberama, Nameorama, COT

    MOLESKIN

    Never wanting to run the Handshake route, YHC grabbed the Q with only moments to spare.  Little time for planning, but the proper mileage was obtained for all.  If you see Mr. Rogers rucking with a cinderblock tied to his junk, mind your business.  Congrats to Choppa, aka the newest member of Men in Black.  Not sure if he gets the cool mind erasing pen on day 1.

    ANNOUNCEMENTS

    Prayers for all the runners in tomorrow’s half and marathon

    The Bridge tomorrow with YHC

  • She’s on her last leg bud!

    Two East End OGs rolled into new territory this morning, finally checking out the New Kent High and Middle School grounds no clue why it took us this long because the possibilities out there are endless. A lot went down on our two mile adventure. We knocked out one of the toughest 11s on the highest point in New Kent, then hit the four corners on a tennis court so huge it might as well have been a football field. By the time we wrapped up the calf raises, we knew we’d be lucky to walk tomorrow. We’re getting the ball rolling and moving our Locomotion workout out here permanently on Fridays from 0530 to 0615. It’s even a little farther east than RVA!

    Numbers and Announcements for Thanksgiving beat down at Mary 0700!
    Send up a prayer for Beaver’s truck. It’s acting like it’s possessed… or it’s just flat out dying.



  • Good Cop Bad Cop

    No one ever asked for a joint Q at the Twin Team Lounge………….but by golly, that is what they got. Here is a brief summary for viewing pleasure.

    Mosey to the basketball court for some Chaplain led no count warm-ups: Michael Phelps, Helicopters, Ukrainian Soldiers, Hillbillies, Knee Pulls, Mummy Kicks, Mario Jumps, Lunge Walk, Bear Crawl. Might have missed a few.

    House Party took over for Exercise One:
    10 burpees, run the length of the court, 50 LBCs. run back.
    8 burpees, run, 40 LBC’s, run
    6 burpees, run, 30 LBC’s, run
    4 burpees, run, 20 LBC’s, run
    2 burpees, run, 10 LBC’s run

    Mosey the playground for Exercise Two (Chaplain) – Triple Check with Bar Hangs, Copperhead Squats, run across football field and back.

    House Party moseyed us over to JRHS for 4 Corners: Hand Release Merkins, WWII’s Sit-ups, Monkey Humpers, Side Straddle Hops.

    Back to the flag, and finished up with 5 minutes of assorted ab exercises (called by the PAX).

    Numbers/Names/Announcements and House Party took us out.

    Final Thoughts: Always great to collaborate with House Party. If you dont feel like planning a whole workout, just grab a partner. House Party’s burpees were met with resistance by the Lounge Committee. We enjoyed some coffee post-workout courtesy of Last Call. Great work fellas!