Category: Richmond, VA

  • A Prostitute Twist

    On what we hope to be the last post in 30 degree weather for a while, 5 PAX rolled into SOT for a great start to their day.

    COP

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    Arm Circles x 15, Front and Back

    Mosey to main entrance of school

    Partner up –

    Runner around the parking lot while other partner does exercises to completion as a group.

    Round 1 – Runner, 100 Box Jumps, 200 Incline Merkins

    Round 2 – Runner, 100 Decline Merkins, 200 Squats

    Mosey to Basketball Courts

    Prostitution Ladder

    With 4 goal on each side of courts, that leaves 8 Complete stations.  Start with #1 and do that exercise with 1 rep, move to #2, different exercise for 2 reps, return to station 1 and do that station again.  Continue all the way up to 8 stations do each exercise for that amount of reps every time you pass by it.

    Station 1 – 1 Burpee

    Station 2 – 2 Jump Squats

    Station 3 – 3 WWIISit ups

    Station 4 – 4 Monkey Humpers

    Station 5 – 5 (2) Count American Hammers

    Station 6 – 6 SSHs

    Station 7 – 7 LBCs

    Station 8 – 8 Burpees

    Al Gore when finished

    As a group lunge to the end of basketball court.

    Mosey back around bus loop to the flag

    30 seconds left, 3 Burpees OYO

    Numberama, Namerama, Wilson took us out!

    Announcements – CSAUP fast approaching

    NMS-

    A lot of chatter this morning.  Good to see Tobit out again SOJ style, I believe he is becoming a regular and we are glad to see it.  Also glad to see Bobber back out, still waiting on him to pull the Hallsey crew together and get our brother McRib back out.  Wilson complained cause Wilson complains even with a smile on his face, but he powered through like he always does even though #runningsucks. YHC thought it would be nice to throw a mix into the regular Prostitute exercise and incorporate the ladder with it, appreciate you guys indulging me on that.  Tip of the hat to Gumbo and Tobit, they crushed the Prostitute Ladder and led the PAX the entire way.  Thanks for letting me lead this group, always an honor fellas!  Have a great day, take care of each other and hug your loved ones!

    Marmaduke

     

  • Dig Deeper

    YCH was first on scene this morning, 0519, which means “Big Blue” is at Spider Run….I think. 11 PAX members posted for, what always has the potential to be comical,  a Flatline Q. 9 members at 0530 with 2 arriving late. Mosey to the parking lot at soccer fields!

    COP- YHC had in his head to start with helicopters but called out windmills. Than started performing helicopters….DAM, YHC could not get through 1 exercise without f–cking up the COP. Comical from the very get go!! OK reset…..first exercise is helicopters x 13. Imperial Walkers x 15. SSH x 17, LBC x 19. Merkins x 15. Mosey to end line of first soccer field.

    Modified Partner Barrow. Partner up for wheelbarrows, length of soccer field. Partner 1 walks as far as possible and when he stops, both partners perform 25 PLT (partner leg toss). Switch and repeat to the other end line. Rosie and Tobit motored across the field and Roscoe and Marmaduke performed several more rounds of PLT than Rosie and Tobit. BUT, Marmaduke WAY TO FINISH walking on your knuckles!!! Respect my friend.  YHC was odd man out so YHC bear crawled and knee bent his way across the field with every 10 steps performing 10 merkins. When finished switch partners and repeat exercise but when a PAX member stopped, this time 25 mountain climbers together. There was some racing in the last 50 yards and if you ain’t bumping you ain’t racing!  Mosey to grass in front of the bleachers. Rosie, Hardywood, and Marmaduke=RESPECT!

    SUPER 21……several months ago, YHC tried this OYO with epic fail….lost count, exercises were wrong, slightly poor leadership and audible called for another exercise. This am, super 21 was IC with YHC leading. PAX members asked to spreadout and here you go….1 merkin (IC), 1 situp (OYO); 2 merkin (IC), 2 situps(OYO); 3(IC) merkin, 3 situps(OYO) till we had reached 21 merkins(IC), 21 situps(OYO). Rosie asked for a break at round 15 with a lap around the parking lot. Glad to oblige!! This took up the majority of No Toll’s morning!! And yes, this exercise is in the exicon on F3 site!! BOOM DONE!!

    With 3 minutes to spare, mosey to end line of soccer field for AYG field sprint to the other side!!!

    Mosey back to parking lot. Number-ama, Name-r-ama, Announcements….Labrat’s family could use all the prayers we can send! Marmaduke may be expanding his family next week so PAX members wished him well. SOJ CSAUP sign up list for grub, fluid, snacks, bag balm, etc is getting ready for distribution. Heads up SOJ!!

    YHC took us out!

    NMS-lots of mumble chatter at No Toll this am. Mr. Roper was slightly late with Flashdance showing up at his regular time looking like……….you guessed it, Cat burglar!!! YHC still has not mastered the COP! Mr. Roper does not wear a watch to post. He politely asked to be notified when 0600 was upon us….and off he went. YHC was going to hot potato the Q this am, maybe next time.

    Mr. Roper informed the PAX that he was a lesbian in a man’s body. And yes, he drives a 4runner!! Coincidence…….maybe. And, Shakedown has visited Babe’s several times-maybe more than he wants to admit. And yes, Shakedown drives a 4runner too!! Roscoe seemed confused when Shakedown spoke of Babe’s. YHC politely asked, “Lip Stick or Chap Stick lesbian.” No Response! Mr. Roper had a shirt once that said, “Drink till she’s cute.” YHC did too…..rat year at ring figure!! PAX members…..bad night for YHC!!!

    SUPER 21….way to finish, get it all out, and be super!! Arm explosive workout men. Flashdance, when your well goes dry, DIG DEEPER!!! Perfectly said Hardywood!! YHC believes 287 merkins, and 287 situps. YHC is not good with exponentials; Big Data can you confirm the number? Gentlemen, thank you for following this am and finishing Super 21!!

    YHC’s day off to a BOOM start and God Bless! Only those who post understand!!

    Loud and Proud!!

    Flatline

  • Da Bears.

    6 Dudes showed up this morning for a beary exciting workout.  Here was the flow…

    Bear Crawl Mosey to grassy area
    ATM’s, Doggie Paddles (also known as the hundred), rollups, freddy mercuries, gas pumps. figure 4 lbc’s, doggie paddles, dying cockroach, doggie paddles, bird dogs, flutter kicks, tabletops

    To the road…
    Run to each light.  At each light complete 5 merkins, then hold low plank until the 6 is done.

    To the poles…
    1.grab a pole, pax holds 6 inches, first member does 10 leg lifts then bear crawls to the end  repeato until all have completed.
    2. grab a pole, 6 inches, 10 merkins and a bear crawl

    Alternate bear crawling and sprinting to successive trees on the way to the next exercise area.

    Two teams of three…
    First member of team Bear Crawls from the sidewalk to the donkey kick wall.  10 donkey kicks there and then back down.  tag up.  Other members are doing hand release merkins.

    All to the wall for a round of mountain donkeys

    Indian Bear Crawl till we get to the blacktop.  Each pax member did it two times.

    Back to the flag for some scissor kicks, flutterkicks, and LBC’s

    Numbers, Names, and over and out.

    YHC has been having plantar fasciitis issues recently and is bothered by running, so YHC decided to Q this one, knowing he had control over the amount of running we did today.  Missed seeing Carpenter and Spit there this morning.  They would have enjoyed this workout.

    YHC is never really sure how his workouts go.  Is this too easy?  Is this too hard.  YHC always thinks his workouts are way too easy.  It might be that extra energy one gets from being the Q.  Anyways, it was a fun morning of bear crawling around Atlee.   Let’s EH some people we haven’t seen in a while since the weather is making a turn this week for the better.  See you all in the gloom.

    –Opus

  • Frozen Backsides

    Winter must end soon.  One what is hopefully the last day of really cold temps 7 noble warriors fought through the chilly conditions.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 12 2x merkins
      • 20 FM
      • 15 2x pickle pounders
      • 25 Helicopters
    • 10 minutes of burpees
    • 40 APD
    • Mosey to the jerkin gym for an 11 with jerkins/WWII sit-ups
    • Mosey to the parking lot for a triple check – wall sit, LBC, run
    • Lunge walk to the invisible shovel flag
    • COT with YHC taking us out

    Great work by the PAX today.  It was good to see some familiar faces resurface.  YHC was reminded that this was not a FNG friendly Q, but if I am correct, no FNGs were present today.  Just an opportunity to recycle some Gridiron favorites today for some old friends.

    The WWII sit-ups definitely left the PAX with frozen backsides.  Spring cannot come soon enough. I think we can all agree on that.

    It was a privilege to lead these men.

    God is good all the time!

    Attila

  • No Parking in the Blue Zone

    14 Roadrunners assembled for this week’s edition of the Spider Run. We did the reverse Kanawha routes in 4, 5, and 6 mile increments.

    Gumbo took us out.

    Today may have been a record turn out.  As YHC approach the AO, all the usual spots were filled and I had to double back to a different lot.  Still plenty of parking for those interested in joining us for a Spider Run, so do not be deterred.

    It was great to see Gumbo out for his first Spider Run as well as Swirly’s return to Tuesday runs.  This may have been Wheelbarrow’s first SR too.

    The 5s ran as a pack for almost the entire route.  Great camaraderie along the run.

    CSAUP is two weeks from Friday, so nurse those injuries, ponder your tapering plans, and familiarize yourself with your routes.

    ABT,

    Lockjaw

  • Track is Much Easier Without Snow

    2 Davillians climbed out of their fart sack for a change of pace at Tomato Run.

    This how it went down

    THANG 

    Mosey to the track to get in some speed work

    • 1 800 meter run (at 5k pace) (1 lap recovery) 
    • 2 400 meter runs (at mile pace) (200 meter recovery)
    • 4 200 meter runs (90% speed) (100 meter recovery)
    • 4 100 meter runs (90% speed) (15 to 20 sec recovery)

    Mosey back to the parking lot

    MOLESKIN

    YHC decided last night after running 5 of last 7 days than a change in pace was needed. At 5:29 YHC was about to be the lone wolf but and true Phonics style, he made is arrival and off we went

    Phonics reminder that last time we did speedwork, the track was covered with about 1/4 inch of snow.

     

    SPIT ON THAT!!

  • Spring will spring eventually

    Four men converged on the Stone House at Forest Hill Park to top off their tanks with motivation and camaraderie sufficient to begin another week.

    Per the official record this is how this Hot Potato QIC came together

    Swirly lead the COP in the gully courtyard: all in cadence – SSH x 20, Merkin x 20, DQ x 10, Whirlybirds x 10, LBC x 20

    Swirly commanded the PAX choose a token of his esteem and proceed to the path:

    • Set: Exercise with token, overhead carry to top of hill, 5 left hand on token merkins, 5 right hand on token merkins, carry back to start
    • Exercises: (May need clarification from Swirly) 10 x Overhead raises, 10 x arm curls

    Baton passed to Sippy Cup

    Sippy directed the PAX return to courtyard with tokens in hand and arrange in a four sided circle

    • Set 1: Right hand token merkin, Left hand token merkin, plank walk sideways to next token and repeat – total of 3 times to arrive at new token (not all tokens indicate the same level of esteem so it must be shared), 10 step ups on wall with newly assigned token, back to four sided circle
    • Set 2: Repeat Set 1
    • Set 3: Repeat Set 1 but move to left
    • Set 4: Repeat Set 3

    My Cousin Vinny sensed his biological clock ticking as he took the reins

    • Indigenous Peoples Run – 6 does 5 merkins, up the hill and around to flag and back to courtyard
    • Crab walk around the courtyard
    • Bear crawl around the courtyard
    • 10 jump squats in cadence

    PAX was crabby after this one

    YHC finished us off

    • Return the tokens of esteem to their resting place to be replenished with esteem until next time
    • Mosey to playground
    • Set 1 – repeat three times: 5 pull ups, 10 dips, 10 incline merkins
    • Set 2 – repeat three times: 5 pull ups, 20 LBC
    • Plank variations for a few minutes

    Back to the flag, numbers and names, Vinny took us out

    NMS:

    YHC was glad to be back at Batteau after a couple weeks off tending to responsibilities and nursing injuries. I wasn’t sure how my ribs would do after the Saturday beat down but was pleasantly surprised. The healing progresses. Thankfully I have been able to keep running throughout and the silver lining is my legs, lungs, and heart had a chance to get in better running shape. Bring on the Stupidity!

    Vinny, thanks for taking us out. Glad you’re all in and becoming an F3 regular. Keep it up. Swirly and Sippy, stalwarts as always. Good start to the week.

     

  • 3 for 5 at River Run

    A trio of SOJ regulars and SOJ CSAUP participants posted on this crisp Monday morning to log some miles.  With YHC’s knee feeling a little wonky this weekend, a mostly flat route winding through the River Downs neighborhoods – both North and South of Robious Road.  The pace was modest and we got stuck crossing Robious a couple times, but we put in a solid 5.1 miles and conquered one short but steep climb on Post Mill.  Great work guys!  A good run and better fellowship.

    COT, Number-rama, Name-a-rama and YHC took us out.

    No More Gumbo for You!

  • Ride the Ponies

    Ten stallions mounted up for the latest version of The Hoedown.  The school security cameras recorded the following tale:

    The Thang:
    Mosey to the front of the school for the COP.
    Arm circles x10 small, then reverso
    Helicopters x10
    Arm circles x10 big, x5 reverso
    LBC’s x25
    Flutter kicks x25
    T-Release Mercans x10

    Mosey to the Clothes Drop Off Canister

    Partner up
    Round 1: First man bear crawls across parking lot, 5 mercans at the curb
    Second man performs Bernie Sanders on the blacktop hill

    Round 2: First man duck walks across parking lot, 5 Carolina dry docks at the curb
    Second man performs Bernie Sanders on the blacktop hill

    Mosey to Horseshoe for Wild Pony Races

    Partner up.  Just like a rodeo…First man carries second man around the circle.  Switching part-way through permitted…and each man does 5 Dry Docks with each switch.  Teams race for glory.  2 rounds…first round clockwise; second round counter-clockwise.

    Al Gore for the six.

    5 burpees, just ‘cuz.

    Mosey approximately 17 feet to the east for Elevens

    Elevens…4 count mountain climbers and Snow Angels.  Run in between.

    Mosey to Aroma-Mobile to pick up coupons…then to the Wall of Pain

    Individual Triple Check…
    Wonder Bra x20 (Push ’em up, Push ’em out)
    Donkey Kicks x20
    Run the Horseshoe

    Circle Up…Quick Ring of Fire
    Mercans x10

    COT

    Number-am-a, Name-a-rama, Marv took us out

    Announcements:

    The PAX were notified to appear for the CSAUP on April 13.  If you are not already on a team, send a note to HoneyDo.

    Offshore reminded YHC of the 10k Training Team that Offshore, Shakedown, Swiper, Lab Rat, and others are helping with at The Healing Place.  Come join the PAX after Dogpile on Saturday to teach grown adults how to count in cadence during the warm up.  4 or 5 mile run to follow.

    Offshore also shared that there are two clinics on Saturday with the Parks, Recreation, and Community Facilities at Bellemeade Community Center.  From 9-11 there is a soccer clinic and 11-1 a kayaking clinic for kids 5-15.   Get in touch with Offshore or give the community center a call at 646-8235 for more details.

    All the talk of kayaking brings back memories of the Gold Medal YHC once received for perfecting the “wet exit.”  Qualifications include a) absolute and utter failure to perform any successful Eskimo rolls, b) executing the secondary method for exiting the boat and remaining alive. By analogy, this is akin to being so bad at parachuting that one perfects the use of the secondary chute.

    NMS:

    Note 1: YHC’s quads are already sore.

    Note 2: With Q-bota & Family on the DL (get better soon!), YHC was inserted as the spot Q for today’s workout.  Nice to get back out with the PAX for a beatdown as YHC has been galavanting across this fine country quite a bit recently.  Nice to see BT this morning at someplace other than an airport (Note: YHC and BT have now bumped into each other in Phoenix and Orlando, neither with a lick of planning).

    Note 3: YHC isn’t sure whether there was limited mumble chatter or perhaps YHC’s hearing is just terrible.  HoneyDo did question the etymology of the term “Bernie Sanders.”  Is it because the PAX “Feel the Bern,” or perhaps because the futility of the exercise is analogous to the futility of socialism (YHC chuckles at the marketing geniuses who created “democratic socialism”).  YHC believes the name comes from the exercise making the PAX feel like old, balding men who can’t walk afterwards.

    Note 4: The PAX crushed the Wild Pony races today.  Special string of roses to Marv who put in a strong final furlong to bring home victory in Round 2.  Well done.

    Final note: Put in a little extra thought this week for Lab Rat and his family…keep his Dad in your prayers.  Hope all goes well, my friend.

  • Pincer Movement

    Seven hounds and one she-hound sallied forth (get it?) in a “you go that way, we’ll go this way” pincer movement for today’s edition of Sunday Funday.  The Historical Marker on the T. T. Pottersfield Bridge tells the story thusly:

    First hound (TYA) set off early, headed clockwise on the North Bank trail, trying to smoke out the foxes.  Hound Two (Saab) headed out at 7 a.m. following the same path, again trying to flush the foxes into the open.  Hounds 3-8 (Shakedown, Lab Rat, Bootleg, Offshore, Sally, and YHC) took the reverse loop with the expectation of meeting in the middle to bag the lot.

    Frankly, YHC was surprised by the number of foxy runners on the trails today.  The parking lot was about half full at 7, a sign of at least the promise of clear skies and (maybe?) better temps.  Little do so many people know that it’s always sunny and 70.

    One hour plus later, Hounds 3-8 had put in 7 miles, with TYA’s tally unknown (10?) and Saab at a full 10.  Well done by 2 and 4 legged hounds alike.

    Number-a-ma, Name-a-rama, YHC took us out.

    Announcements:

    Keep Lab Rat’s dad front-and-center in your thoughts this week…going through a rough patch.

    NMS:

    Modest chatter on the trails today.  Some discussion of roadside tools for assessing THC levels and a few other topics.  Frankly, YHC lost the group just after crossing from Belle Isle.  Others will have to fill in the blanks.

    Good time at ET’s today.  As usual, TYA shared his forward thinking about women’s exercise attire.  F3RVA continues to develop only the finest of suggestions for female outerwear.