Category: Richmond, VA

  • The Air’s Thicker South of the James

    11 humans and one canine posted for the The Forge episode in the Week of Wojo. While crossing the Willey Bridge you could just feel the punch of the SOJ humidity hit right in the face. YHC knew the PAX would get soupy this AM.

    Mosey downhill to the circle, past the football stadium, stop at each parking lot light for 2 burpees. A lucky 13 = 26 burpees buy-in.

    COP

    • 12 DQs
    • 15 Imperial Walkers
    • 15 Russian shoulders
    • 15 Arm Circles and reverso

    The Thang

    Mosey up to the nearest parking lot (Bus Loop according to Google Maps).

    Exercise 1 – Triple Check

    Teams of 3 performing

    • Bear Crawl to the top of the hill, next parking lot
    • Jump Squats
    • WWII Sit Ups
    • Plank-A-Rama for the Six

    Exercise 2 – Dora’s

    Mosey up to the next parking lot for Dora’s. Runners to the furthest curb

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 Box Cutters
    • Al Gore for the Six

    Exercise 3 – Inchworm/Lunges Combo

    PAX performs 6 inchworms with Merkin Option and alternates with 6 lunges. Focus on stretching. 2 rounds between the landscape islands.

    One final loop around the middle parking lot of Bernie Sanders up the incline of the parking lot, side shuffle to the right, run the straight away downhill, reverso side shuffle to the left. Mosey back to the Flag.

    Numberama, Namerama, Seadoo took us out.

    Annoucements

    • T-Shirts on Sale – Check the BB or Lab Rat for Details
    • Prayer Requests – Helix and Family, Wojo and Family, Speedy recovery to Hardywood, DTH and Seadoo’s Buddy (Ferguson and Family)

    For the 4th Day in a row the PAX brought it on another run heavy boot camp. Mumble chatter suggests some Ground and Pound may be looming to round out this week. Just have to show up to find out.

    Don’t flop Thursday away. Enjoy it fellas!

  • Return to the Circus

    Reunited and it feels so good!  3 noble warriors fought through the malaise of the midweek.  Here is how it went down.

    • COP
      • 25 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • High pulls
      • Halos
      • KB swings
      • Weighted squats
      • Overhead shoulder presses
    • AMRAP challenge/version 2 – rotation of 4 exercises, same drill
      • Skull crushers
      • Sit ‘n presses
      • Weighted American hammers
      • Overhead pulls
    • COT with YHC taking us out

    Ground and pound day with YHC nursing a sore Achilles.  Solid work from the PAX.  YHC is thankful for the faithfulness of this group.  Stronger men, but stronger bonds amongst us as well.

    For those interested, Vinny has posted the pre-blast for the F3 camping retreat.  Pack it in boys!

    God is good all of the time!

    Attila

  • LPs for BT!

    10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf.

    COP

    Helicopters x 10

    SSHs x 20

    Copperhead Squats x 10

    LBCs x 30

    Flutters x 10

    Mosey to bottom of Bus Lot

    Partner up – Dora

    Partner Run to bottom of hill and back

    Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs

    Lunge Forward to Light Pole, Lunge Bakcward to Second Light

    Mosey to Light Pole Alley

    LightPole Alley

    YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last light pole, repeat exercise, return to second pole wait for the six. Rinse and repeat until all light poles are complete.

    Exercises – Merkins, Jump Squats, Box Cutters, Hello Dolly, WWIIs, Imperial Walkers, Carolina Dry Docks, Lunges, MonKey Humpers

    Mosey back to first light pole, reverso back to the wall by the flag.

    5 Mins to go. Wall sit for a minute, 5 burpees, 1 min sit, 4 burps, down to 1, you get the picture.

    Back to the flag.

    Numberama, Namerama, YHC took us out.

    Announcements:

    Labor Day Convergence at Timberwolf, Sept 2 7am.

    F3 Retreat – Sign up, See Vinny’s Pre Blast

    Shirt Orders – See previous announcements.

    NMS:

    What an awesome morning gents! To see double digits roll into Timberwolf is just awesome. Tip of the hat to Honeymoon and Rosie for putting in extra credit run pre-post, strong work fellas. Love seeing Nancy Lopez, Hermes and Beaker continually posting in SOJ and the work is showing, both are getting stronger and faster. Great to see Doozy back from vacation and posting, would love to talk to him more but every time I look up he is already 30 yards in front of YHC. Mousetrap knocked out the light poles like it was nothing, strong work brotha! Aisle 5, my man what can I say, dude you are a beast, keep it up, love seeing you posting! Lastly BT, awesome to see you roll into T’Wolf this morning to check off your Summer Tour list. YHC wasnt planning on doing LightPole Alley but when visitors show up we have to show them some local flavor. BT crushed the light pole alley as expected, Richmond Proper was well represented today, strong work dude, and we hope you come back! Right at 2.5 miles total by my watch, awesome work by all! Fellas, its always and honor and a blessing to lead you all, thank you for the opportunity! Go out today, extend a hand to someone in need, you never know what they are going through!

    Marmaduke

  • Who Wore It Better – Jena Sims or TYA?

    Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out.

    Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks

    Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP.

    Round 1: Merkins and 2-count Mountain Climbers. Run across field and back.

    Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back.

    Round 3: Jump squats and SSHs. Karaoke across black top and back.

    Roll Over: Circle Up on the USA map for COP. Merkin Ring of Fire. Each PAX calls 5 merkins, completed by PAX in cadence.

    Walk of Shame – BTTF

    YHC took us out.

    Announcements: Labor Day Convergence brought to you by SOJ. Rack up your double rewards mileage points between now and then. HDHH coming up later this month. Kubota has the conch.

    Please sign up for the Retreat and Corn hole tournament if you plan to attend and participate. See the Pre-Blast for further information.

    NMS: KISS – Today we were given a chance to perform. It was boring at times. It was testing at times. It was fun at times. Let us not take these opportunities for granted. Live for, and enjoy every moment. Push yourself. Don’t hurt yourself. Don’t Cheat Yourself.

    On a lighter note, TYA and Saab were in rare, rare form this morning. If you haven’t seen what ole Jena was wearing the last two evenings, take a look see. But not on a government issued device.

  • The meek may inherit the Earth…

    But they still won’t get as much tail as TYA after a neighborhood hill run…

    6 stallions descended upon the hills-of-Hillcrest to push through the heat and tackle some elevation. Varying distances were had and some even ran with a weight vest (name rhymes with curly…).

    Thanks to TYA for his hospitality in offering cold drinks afterward, and showing the PAX how to properly attract some passing milf’s and show why Bostonians are still known as the first REAL tea-baggers.

    Saab abides

  • When the Q Fumbles the Beast

    A fine 9 took on what awaited at the Wednesday SOJ AO for near perfect weathered morning. While forging the mighty James YHC noticed the ETA for the arrival at Midlothian Middle read approx. 5:33am. YHC then knew that rolling in on two wheels was the only option to meet an already gathered PAX, who anxiously awaited the Q for this week’s edition of Source of Truth. My inner Charlottean (read: aspiring Nascar Driver) must have had all cylinders clicking because YHC pulled into the lot at 5:29. Without missing a beat we took off for COP at starting time.

    COP

    Mosey to the bus lot, complete one full loop then circle up.

    • 20 SSH
    • 20 Imperial Walkers
    • 10 DQs
    • 15 Arm circles
    • 10 Windmills
    • 10 Merkins. Warm? Let’s mosey.

    The Thang

    Mosey to the football field and line up on the end zone for The Beast. 6 exercises, 6 stops , 6 reps each stop. When the PAX asked if this was Circle K style (compounding), YHC responded with “Of course.” Unfortunately the Q did not deliver on his instructions properly and the PAX were left wondering what the Hell the Q was doing when YHC dropped for Merkins at the starting line. Many apologies for the confusion.

    6 exercises: Merkins, Alternating Lunges (which a side shuffle in between spots), Jump Squats, Box Cutters, LBCs and Burpees.

    PAX Performed 8 – 100 yard sprints following for good measure.

    With little time there was left, the PAX partnered up for 2 sets of 25 leg tosses.

    Mosey back up the hill to the flag.

    Numberama, Namerama, YHC took us out.

    Announcements

    T-Shirts: 2 available – Mosey On and DogPile. Bug Lab Rat with any questions.

    Prayer Requests: Please lift up Helix and his family, Hardywood and his family and Wojo and his family.

    Well done this morning, gentlemen. Glad the PAX brought their “A” game when the Q graded out for a C+ (grading curve in play). May have to do some hot/cold treatment this evening: 3 Qs in 3 days have ripped YHC up. See y’all tomorrow at The Forge.

    No time for whining today. Have a great one!

  • Recluse or Widow?

    A PAX gathering nine strong posted for this week’s Punisher. At the advertised start time, we set off from the front parking lot for the gravel lot at the back and adjacent to old school house for some leg warming via several rounds of running. Start at the western edge of the gravel lot and target a turn around point about 40 yards off (marked by a tree adjacent to the lot) – round 1, Mosey out and Backpedal back, then repeat, and Plank; round 2, same, once again; round 3, High Knees out and Backpedal back, then repeat, and Plank; and, round 4, Butt Kickers out and Backpedal back, repeat, and Plank.

    Mosey through the nearby garden to a grassy spot for start-up COP. Four rounds of 5 x SSHs in cadence followed by 2 Jump Squats OYO (this is called something in the F3 Exicon), 15 x Hillbillies, 15 x Don Quixotes, 15 x Russian Soldiers, hop on ground for Alphabet from Hello Dolly position, and finish with Arm Circle medley.

    Jog to the nearby outdoor classroom for the Attila Sequence – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips – follow with Al Gore until all are done.

    Saunter back around the school to the parking lot and pull two red bricks per PAX from YHC’s vehicle, the mosey into the front school yard. Generally, completed two sets of 15 reps of several exercises, in cadence, and followed with a core / ab interlude. Brick hefting exercises included Overhead Press, Alternating Front Shoulder Lifts, Side Lateral Raises, Goblet (style) Squats, Alternating Concentration Curls, Lying Flies, and Pullovers. Core interludes included American Hammers, Hello Dollys, WWIIs, Plank with Shoulder Tap and Arm Extension, Rosalitas, and Alternating Leg Lifts with Dead Leg cross (may be missing one – J’ville’s). Finish with Ring of Fire with bricks as props and some stretching.

    Return to the parking lot, deposit bricks in YHC’s vehicle, COT with Numberama and Namerama, and YHC took us out.

    Nice work all. We found no evidence of a morning F3 tourist group having hit the AO this week (although the fence was partially down surrounding the old house). The bricks we used were not pulled from M Chum’s flowerbed, but were from a stack stored in a dark corner of YHC’s yard – thankful these were largely spider-free. Have a good week.

  • Sprinklers were on at the Amphitheater

    11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage:

    COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater:

    Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down.

    Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set.

    Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some mary & more Merkins. Back to the Flag. Fireman Ed took us out.

    Announcements: Dogpile and Mosey shirt order is open for another week. Continued Prayers for Helix’s daugther and their family. Early Risers next weekend on Saturday 7/20.

    NMS: We started with an even 10 but Fireman Ed arrived to stick the Q with a dreaded Prime number. The Grass in the Amphitheater could not have been wetter. 17 times on the ground for V-Ups on fresh grass made sure the PAX were soaked.

    We had a brief visitor for the Tomato variety while we were doing our Pull-Ups. She had a dog with her and she crushed those pull-ups. We must have been a sad sight after all that arm work we’d already done. Had Circle K been in attendance we would have had to follow the dog down the Pipe loop hill.

    Posh destroyed the Jacobs Ladder, making it look to easy. Maybe he needs a weighted vest now…

  • Hump Day!

    12 men including 1 FNG showed up to MANNdate to pick up grass and let iron sharpen iron.

    Mosey to front of school for COP: SSH, merkin, arm circles, LBC’s, Imperial Walkers, DQ. Mosey to pick up loop for Dora, 1st partner walks the loop with KB, second starts working on 50 halos, 100 demon crushers, and 150 lawnmowers.

    Mosey to back of school, find a picnic table. Again partner up, one runs to playground and back while other does step ups and then swings, when second partner returns, switch roles, second partner does figure 8’s. Mosey to field, time to get dirty. Pick one KB per duo, place between legs, pick it up, toss over head, try not to crush other PAX members. Switch off until you reach the other side of the field. For the return loop, same motion, except slow and controlled, no throwing of KB.

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

    NMS

    Day 3, and YHC is tired, but still two more Q’s to go. It was great to see the SOJ folks, and a warm welcome to Trout! Hope to see you again soon! The field had just been cut, so the PAX, especially YHC, managed to get covered in clippings. Way to crush the workout!

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

  • 2 of 5, and a VQ

    14 Davillians and one visitor from Raleigh showed up to YHC’s VQ at DaVille, my second of five this week. Our story is told in what follows, and yes, I’m WAY overselling it.

    Mosey to grass behind school for COP: SSH, DQ, arm circles, LBC’s, merkins, short mosey to brick wall of school for the first exercise. PAX held balls to the wall while PAX at end of line bear crawled through, all did this once.

    Mosey to next building, do 1 donkey kick, run to exercise area, find a piece of equipment and do 5 derkins, run back and do 2 donkey kicks, repeat until you get to 10 donkey kicks. Mosey to basketball court, lunge to each goal and then the opposite midpoint, running back to start, each time doing 10 more LBC’s, starting with 10 at the beginning, ending with 60. Mosey to sidewalk by soccer field, find a wooden post, do 10 diamond merkins on the post, 20 heels to heaven, 10 more diamond merkins, 20 more heels to heaven.

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

    NMS

    YHC does not usually go to DaVille, as the amount of running required is anathema to YHC. YHC may have to start going more often, as even with the running this is a great AO–there were 2 more exercises on the list for today, so another Q will be necessary. Thanks to Mudface for his help and suggestions on crafting this one, and the balls to the wall exercise was thieved from him. The PAX crushed it today, especially Phonics, who led every exercise, to the point Bulkhead just said “I just do what he does.” It was great to meet Gravy, you are welcome back anytime!

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