Category: Richmond, VA

  • The Farm Has Turf!

    Beaver was doing a little travel for work up in Northern VA this week after taking a few weeks off to spend time with the M and 2.0. So I looked up the nearest AO and there she was…across the way from Dulles airport tucked into what looks like some sort of secured area where Astro turf soccer fields where 5 arrived on time and Running Man was running about 10-15 mins late, no that’s not how he got his name unfortunately.
    we did a little bit of everything and brought home a couple new moves to introduce to the men.

  • Wet N’ Wild

    Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga…

    We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome).

    Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The plan was Pac-Man, but apparently the PAX feared becoming waterlogged ghosts. So instead, we explored Thales’ parking lot, Pac man will have to wait…

    Highlights of our adventure:

    1. 12 Corners – Why settle for four like amateurs? We hit every intersection in a figure-8 pattern, cranking out 15 reps of whatever YHC dreamed up.
    2. 7’s – Because 11’s sounded too ambitious for a field that was soft, squishy, and slightly tilted. Burpees + Firecrackers = spicy misery.
    3. Triple Check – Squats, merkins, and a runner.
    4. The Scenic Route – A grand tour: parking lot, woods, bus lane, front of the school, and back to the flag. Finished with three rounds of Ring of Fire.

    Rain? Conquered. Spirits? High. SOJ? Still undefeated. Nancy there will be a lot of well-rested guys at Satan’s Hill for you tomorrow

    Triangle of Trust: Nancy has a good Q for tomorrow at Satans Hill, Chili cook-off 11/23, Daddy Daughter dance 12/6. Prayers for Jamaica

  • Blankets would be Nice

    Five of the best looking brogiis came out to enjoy the brisk conditions for a little pre FW broga. Areas of emphasis included back, shoulders, quads, hammys, calves and groin. Shavasana was a bit chilly with the ever-present breeze, but good times were had by all participants. Well done fellas.

  • Staying Dry, But Not an Off-Day

    The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
    • KB one-man Dora – 5 sets of each exercise with a run between sets for a total of:
      • 100 high pulls
      • 150 curls
      • 200 lawnmower pulls
    • 3x check
      • Run
      • Squats
      • Tricep press
    • Stretch and COT with YHC taking us out

    Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun.  The reps added up, especially for those men with higher weights.  All in all, a great chance to be together and get stronger.  YHC even added in some running.

    Prayers up for Kubota’s family, Chicarrone’s friend’s family, and those dealing with cancer, finding a job, and family stress. 

    AO to be named in Wellsley to continue soft launch tomorrow.  5:30 boot camp.

    God is good all of the time!

    Attila

  • Merkin Madness

    It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole.

    Here is a brief summary for your viewing pleasure:

    Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks.

    The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer mosey between each set up 5.
    Merkins
    Incline Merkins
    Decline Merkins
    Hand Release Merkins
    Carolina Dry Docks
    Elevator Merkins
    Werkins
    Ranger Merkins
    Chuck Norris Merkins
    Finger Tip Merkins
    Punchout Merkins
    Spiderman Merkins
    Booyah Merkins (partner)
    Wall Merkins
    Mike Tyson Merkins
    Tempo Merkins
    Human Incline Merkins (partner)
    Groiner Merkins
    No Cheat Merkins
    One legged Merkins

    Long Cooldown Mosey with stops for LBC’s, Flutter Kicks, and Copperhead Squats.

    YHC took us out.

    Final thoughts: I’ve thought about trying this workout for awhile, but finally pulled the trigger. Way to push through, fellas! Johnny 5 continues to impress with his hard work. House Party mentioned that his shoulder was on the mend, so he had no complaints. DTH surmised that we might be able to shoot for 30 under the right conditions.

    SYITG

  • a long forgotten BB

    Warmarma 

    Taziki, Captain Kirk, cottontail, fly boy 

    Dojo Dan

    Pole smokers x15

    Dry dock x 15

    Jump squat x15

    Rinse and repeat x3

    Get a parter

    Partner leg toss x15

    Boxing cockroach x15

    Rinse and repeat x3

    Triple check 

    1 partner mod burpees

    1 partner squats 

    Dora 

    100 ww2

    200 squat 

    300 ssh

    Wall sit

    1 min

    Shoulder taps 50 single count

    Against wall Heads shoulders knees & toes

    X15

    Rinse and repeat x3

  • Stick to the Route

    After hours and hours of mapping alternative routes, YHC came up with 2 solid options for 4 and 5 miles from Midlo Middle. Of the 5 that launched, only 1 stuck to their original plan. The 5 milers got caught up in conversation and an easy pace and cut the route short to catch Singer and Bullseye. When we did, Bullseye pulled a reverso and headed back to shorten the route a bit. No worries, miles were run, stories were told, problems were solved, solutions were forgotten.

    Give it away this week. You will undoubtedly see friends and neighbors at Halloween events over the next few days. Invite someone, hit up a a guy to make his way back to the gloom, physically headlock someone if you want. You never know who needs a boost or the camaraderie of the gloom.

  • Quads of Steel

    YHC grabbed the Q sheet earlier this week and by making this commitment, forced himself to learn something more about the Bon Air geography. It was a short lesson, however, as we stayed within the confines of the shopping plaza for the workout.

    Our usual 3 mile rucking workout was something a little different today. We rucked, we lifted our rucks. We rucked and then we walked forwards and backwards up a hill. We repeated this cycle 3 times. Those backwards walks will definitely build quads of steel for future workouts.

    Announcements: Chili cook off and Daddy Daughter dance.

    Prayer requests: Sable and his family as they head overseas.

    YHC took us out in prayer.

  • Lake Loops

    Ten posted on an early Wednesday for a run/bootcamp combo. We headed to Goose Lake and, after a quick warm-up, knocked out lake loops with pain stations: 20 Derkins, 20 WWIIs, 20 Monkey Humpers for the first two loops, then 10 Burpees, 20 two-count LBCs, 40 Calf Raises. Four loops later, time was up and we ran back to the Flag. Total: ~3.5 miles. Great job, everyone!

  • We haven’t met this guy

    3 dudes showed up to WDOG this morning and two of us met a new guy Blank Space – great to meet you Blank Space! He was there for a beatdown the others were there for a power walk. So it went down like this… Warm up with some stretches and light exercise – Blank Space off to the rusty cage – the others off to get the walk in. BT did great he is really made great progress after the hip surgery – proud of you dude!

    We met back up had some quick mumble chatter and rolled. A beautiful morning indeed – hope to see you back out in the gloom Blank Space.