Category: Richmond, VA

  • We now run at Timberwolf?

    Waiting on any 530 squealing of tires 7 PAX members took off as no other SOJers rolled into Timberwolf for a Hot potato Q.

    COP-

    SSH x 20

    Helicopters x10

    DQs x 10

    Copperhead Squats x 10

    Imperial Walkers x 10

    LBCs x 25

    Flutter Kicks x 10

    Mosey to Back Lo

    Marmaduke

    11s – Box Cutters and Monkey Humpers, Run Entire length of the Bus Lot

    Pass the Q to Honeymoon, Mosey to Front Picnic tables

    10 Incline Merkins, 10 Decline Merkins, 10 Dips – All in Cadence

    Run Two laps around front Lot then Repeato

    Pass the Q to Lug – Mosey to Back basketball courts

    Susicidearama – No that basketball season is upon us

    Regular Suicide, Backwards out Run in Suicide, Caricoce Suicide Both ways, Defensive Slide Suicide

    Pass the Q to Bullseye – Back to Side of School

    75% Run down 2 light poles – 90% Back

    75% Down – 100% Back to the flag

    Numberama, Namerama, Lug took us out.

    Hammers and Ales coming up, will add to comments for info.

    NMS:

    Great Cool morning at T-Wolf, According to the multiple watches over 3 miles were covered today! Strong work men, love to see BoBerry, Nancy and Punxsutawney continue to post and get stronger! Much appreciation to the other Qs this morning . Make it a great day men!

    Marmaduke

  • Downright Perfect…

    3 took advantage of cool and cloudy weather and tackled a Wednesday evening run. Differing routes ranging from 4 and 5 miles.

    GMILFs were complimentary of those who were shirtless (we knew it was all directed at Swirly…)

    Saab abides

  • The Anvil

    14 Redwoods came to Mary looking for something more to the day. YHC provided that extra boost when an iron anvil emerged from the shadows.

    Mosey to the front of the school for COP in “Sara’s corner”. SSH, Don Quixote, Russian Soldiers, Scorpion Kicks. You know, the usual stuff.

    Mosey back to the soccer field and line up facing Cary for 21s. The exercises are Merkins and 4-count American Hammers. Each iteration the anvil made its way down the line allowing the Pax member to sit out a round in order to perform curls. Yes, Merkin fest is next month so why not get a couple hundred in today?

    Over to the adjacent end of the soccer field for the Beast. With this Beast, the anvil comes with us and is passed down the line at each stop. The pax member with the anvil at that time does tricep extensions behind the head. The exercises were APDs, Lt Dans, HRMs, and something else. We got 2/3s of the way done before time was called and off to the VSF.

    Labrat took us out partially due to his choice of footwear.

    Announcements: Faceplant extended an open invitation to a beer mile event tomorrow night. See him for details.

    Time to Taper,

    Lockjaw

  • A typical Wednesday

    YHC has been somewhat of a regular at the Wednesday morning SOT. It’s been a good challenge for me and have enjoyed trying to come up with a workout for the group. However, despite the regular role as Q, there remains room for improvement and today was no different. Confirmed rumors of a no cadence warmup delivered by Fresh Prince at No Toll left YHC with a new option to consider. Alas…

    The warmup happened. YHC started strong and faded. Side Straddle Hops, Windmills, Don Quixote’s, Merkins and LBC’s were dished out. We won’t talk about this anymore. Off to The Thang..

    The Thang:

    Run a half lap. 10 burpees

    Run a half lap. 10 burpees, 25 merkins

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s, 150 deep knee bends. (We made it about 1/2 way through the 2nd round of this one).

    Overall, this was a toughie.

    Mozey back to the flag for numberrama, namearama, annoucementarama.

    Welcome to FNG Lone Wolf (initially FourSnips, but an audible was called by Gumbo, Bullseye and YHC post workout). LW is a transplant from Cali, but has lived in VA for many years. He has 4 girls and a wife (hence the Lone Wolf nickname) and is active and supportive in their activities. Great to have you part of the crew and look forward to seeing you out in the group once again.

    Other announcements – Gumbo and Vinny have their Grow a Stash for the Cash fundraiser underway. https://backblasts.f3rva.org/2019/09/23/pre-blast-grow-for-raise-inaugural-stache-challenge/

    Honeymoon closed us out in prayer.

    Gents – always great spending time with you in the morning. Largely at my expense, but some good mumblechatter and laughter today. Great day to be out in the gloom with you! Hope you had a great day.

  • You must have watched a lot of YouTube last night….

    2 resisted the fart sack and showed up to get built up. Here is how it happened.

    COP: SSH, LBC’s, Merkin (just one), arm circles, DQ, Imperial Walkers. Mosey back to parking lot, time to work. Each of the following exercises was done for 2 minutes, save the last couple, which were done for 3 minutes.

    Straight leg KB crunch, followed by LBC’s (10 of each, then repeat until time)

    while planking, reach through to get KB from opposite side, bring over for a renegade row, repeat

    Do a 1 count American Hammer with KB, then 2 count without, bring KB to other side, 2 count without, repeat

    Take a break with a walk around the loop, farmer or waiter carry

    Power close row

    on six, legs straight up, do crunch with KB pressing up at the top

    alternating Y-Backs

    on 6, holding KB straight up, leg raises

    walk holding KB up to chin, elbows level with shoulders

    demon crushers

    lawnmowers, alternating arms

    Mosey to flag, numberama, namerama, YHC took us out

    NMS

    YHC had been feeling a little soft in the core, so time for a dedicated back and ab workout. 3 exercises in Bulkhead requested (to YHC’s relief) that perhaps a brief break would be helpful, so audibled to the loop walk. YHC thought it might be a solo Q until Bulkhead rolled in, thankfully with his phone, as YHC forgot his and Mudface fartsacked, even though he was supposed to bring his magnet timer. Of course YHC wasn’t going to let that go without a comment! Great effort by Bulkhead, mumblechatter focused on kids in school and favorite action stars (Schwarzenegger and The Rock). Bulkhead also said the title of this backblast after looking at the list of exercises. Yes, I did, and some of these people with YouTube channels are pretty strange.

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

  • LL Cool ….What?

    COP

    11 Morning warriors showed up today for a cool 60 degree WDog workout and here is how it went down:

    Mosey to Crop Circle at tower: 20 SSH, 10 DQ (slow for stretching), Arm Circles 10 small, 5 big, Reverso 10 and 5, 10 Harry Rockettes, 10 Hillbillys, 20 Freddie Mercuries, 10 hand release merkins

    The Thang:

    Mosey to the Tower Field for 4 corners Escalator up and down and went as follows:

    Round 1: 10 LL Cool J’s This routine needs some practice as you do a right and left leg lunge then a burpee, then a jump squat…and this was time consuming to do, Run to next corner for 20 merkins, next corner 30 LBC’s and 40 squats at final corner. Escalator down to 3rd corner for 30 LBC’s, then 20 merkins and 10 LL Cool J’s. Leader’s planked until the 6 caught up.

    We had so much fun that we did another round but with different exercises at the bottom and top and we literally scared the S**t out of Wojo.

    Round 2: 10 Burpees, 20 Merkins, 30 LBCs and 40 Monkey humpers and back down. Leader’s Planked until the 6 caught up .. thank you Swirly for leading the plank work out.

    Mosey to the Cage (Thank you to Sippy Cup for the light) mumble chatter for needing Rudolph for the morning workouts…maybe we will start singing carols in December!

    The Cage We paired up and Partner 1 ran to the hydrant and back as the timer, Partner 2 did 20 SSH, 10 Merkins and 5 Pullups and started again until the timer returned, we did this work out for 15 minutes.

    Mosey to flag for some brief Mary workout of Alabama prom dates, flutter kicks (YHC termed scissor kicks) and circled up for Number Rama and Namerama.

    Moleskin – We discussed upcoming events:

    Beer Run this Friday at the Dogwood Dell Tower where you drink a beer, run a quarter mile repeat 3 more times to get 1 mile and four beers. Contact Handshake for details.

    The stash for Cash fundraising event is going on and contact Vinny or Gumbo for more details.

    The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

    Finally we said a prayer for Marv and his Mom as she had some complications with her heart surgery last week. We are thinking about you today Marv.

    That is the BB for today Cheers…CB!

  • moist.

    8 strong dudes made it out this morning for a perfectly beautiful day at Daville.

    COP — arm circles, jack squats, AST’s, heels to heaven and tabletops

    Light post run — alternate between 5 merkins and 5 WW2’s every light post towards the back of the AO.

    mini hill in the back —
    DORA — one partner lunges up and runs down the other does the following (single counts on all)
    100 AST’s
    200 flutter kicks
    300 mountain climbers

    stay on the hill for a triple, wait, make that a quad check (thanks Marco Polo for the idea)
    1 — bernie up, run down
    2 — twisty jumps
    3 — smurf jacks
    4 — HRM’s

    run back towards the flag — make some pit stops along the way

    1) pole smokers. hold 6 inches, one person does ten leg lifts and then runs to the end. Keep going until all are done.
    2) to the wall — 25 Donkey kicks, bear crawl to sidewalk, bear crawl back, 20 more donkey kicks

    run to the flag, where we did some heels to heaven and one solitary DQ just for Emoji (his favorite)

    NMS — Sometimes writing these BB’s is stressful for YHC. YHC could talk about Emoji and how he wouldn’t stop talking this morning and giving YHC lots of trash talk. At one point, YHC asked him if he wanted to lead this morning. That shut him up (for about thirty seconds). Emoji also wanted a cool down period. Umm… sorry — more donkey kicks for you. enjoy. YHC could talk about the fact that he left a soaking wet seat for his bride this morning after the workout and how she really didn’t appreciate that when she had to drive the car. oops. YHC didn’t even know it was wet until i got outside this morning. Didn’t know what that stuff was falling from the sky. Fun times this morning had by all. Glad Fannie Mae came back out — nice to see Scrum again as well.

  • There is no substitute for preparation

    YHC, in an effort to free Saab from the cortisone-high heavy load of writing BB for yet another City of Richmond run, signed up for the Q, somewhat last-minute, and began preparation late Monday night. Then, only seconds later, fell asleep.

    Awoke to sunny and 70 weather, picked up the also-last-minute FNG (who insisted on a run as his first workout), made our way to the gloom, and we were on our way.

    The Run / Thang

    Your Q was excited to plan a route cutting from campus to Roselawn to Grove, but the mob PAX insisted it was closed, flooded, too dark, under construction, infested by angry CCV bears, I dunno. So anyways, the route I had labored over for hours was abandoned for something similar / simpler / safer.

    Depart on Richmond Way east, stay left on Gateway.

    Right at stop onto Campus to Three Chopt, cross Three Chopt and continue on Towana Path / Henri to Grove.

    Left on Grove, 4 milers turn around at Oak (actually ~4.4 miles), 5 milers turn somewhere just past that (Wisteria / Bunting?), 6 mile man/machine hybrids turn at Mary Munford.

    On the way back, reverse, with the additional challenge of dodging Seal Team runners not paying attention on Towana Path.

    Numbera, Namearama, welcome to FNG Double Fault.

    No announcements (or at least none that I allowed) and YHC took us out.

    NMS:

    Well, they can’t all be this perfect, fellas.

    For my 3rd Q, attempted to fill a spot that had been empty a few weeks in a row, but the PAX, surprised to see someone actually volunteering to Q Spider Run, successfully performed a coup.

    In my post-run, 4-miler PR fog (and attempting to get DF home on time), YHC tested the PAX by completely skipping announcements, and tried to skip taking us out, but alas the PAX stepped up and roped me back in to close us out.

    By far, this was the most well-prepared Spider Run Q I’ve experienced in my few visits there.

  • Mud, Sweat, and……Mosey?

    Twas a cool, dark, and raining Tuesday morning, when 17 men of great fortitude and physical prowess appeared to test their mettle once more…

    The Story Begins:

    Warm mosey 1 lap around the AO with call-out exercises on command and throughout duration of mosey for COP#1.

    Exercise call-outs:

    • Burpees
    • Side Straddle Hops
    • WW2’s (very wet & muddy)

    COP #2 picks up on soccer field right after:

    4 Corners

    • Corner #1: Merkins x 20 reps
    • Corner #2: WW2’s x 20 reps
    • Corner #3: Hello Dollys x 20 reps
    • Corner #4: Squats x 20 reps

    Mosey over to pavilion area for COP #3

    Triple Check
    Runner runs to end of the field and back while the 2 others complete partner exercises with a count, then rotate when runner returns.

    • Squerkins – counting up to 100
    • PTL’s – counting up to 200
    • Dying Boxing Cockroaches – counting up to 300

    Indian around AO back to soccer field for COP #4

    4 Corners Round 2

    • Corner #1: Merkins x 40 reps
    • Corner #2: WW2’s x 40 reps
    • Corner #3: Hello Dollys x 40 reps
    • Corner #4: Squats x 40 reps

    Quick mosey to basketball courts for suicides until time.

    COT:

    • Counterama #17
      Namerama
      Announcerama (see Comments)
      Prayer(glory to God)

    NMS:

    • Thankful for the my first opportunity to Q a workout(thank you DTH for pushing me out of my comfort zone), and all the guys that made it out in the rain to put in the effort. Thought it could be interesting to try a workout without any cadence and just rolling right into things with a longer warm-up mosey(I like running). Those first wet and muddy WW2’s during our mosey really got the fun started. A solid effort all around. Shoutout to Rosie for always setting a good pace and really encouraging the push with every exercise, strong work bro. Shoutout to Peedee for making it out again and really gritting through pain and giving it that 110%. It was a pleasure to join you in the Triple Check bro. Loved seeing the looks of fatigue and exhaustion after a strong effort when we circle up at the end. Great work guys!
  • Poker on the Western Front

    Poker on the Western Front

    Dr. Tryhard has passed the F3 Poker torch, and YHC cordially invites you to take his money in his own home. Saturday, October 19, from 8pm!

    Texas Hold ‘Em, $10 buy-in, with one re-buy option.

    Interested parties, comment below or contact Mr. Holland for the address.

    YNWA