Category: Richmond, VA

  • Extended Mary

    3 SOJ regulars hit the darkness of TwinTeam for a little improvised beatdown.  YHC had the Q but didn’t have any set plans, a visit to the namesake, laps on the track, staying close to the parking lot were all on the table when Flashdance rolled in at 0529:30.  Here’s what we ended up with

    THANG

    Mosey behind the school for a warm up of SSH, DQ, IW, Hand release merkins, FM

    Triple Check at the bus loop – Run the loop, slow (good form) 6 count burpees, split squats

    Lindsey – Around the playground track stopping at each corner – Merkins and Box Cutters

    6 Pack – Pullups and Jump Squats – Plankarama

    Back behind the school for some extended Mary including but not limited to:  FK, 1-leg APD, American Hammers, Crunchy Frogs, Dollies, Rosalitas, Peter Parker, Parker Peter – Run/Power Skip across the courts for a break

    Triple Check – Run across the Courts, Merkins, Monkey Humpers – Cut it short to get back to the flag

    NMS

    Good to see Flashdance back out after a week or so of staying home early mornings with his kids.  Could tell he was missing F3 by the amount of mumblechatter between him and Mr. Roper.  Not sure how much work actually got done but sometimes it’s not about the 1st F as much as it is the 2nd.  The extended mary got plenty of complaints that beach season is not on the horizon but no time like the present to get ready.  Post workout discussion about how to make your charity dollars go far and be worthwhile rather than donating to a large university or charity with a huge endowment and overhead.  That segues rather nicely into the first announcement.

    Announcements –

    • LabRat has a new fundraising/coffee shop venture that sounds pretty amazing – video link in the comments
    • 45MoM Thursday at 600 – 1 hour workout  with coffee afterwards

  • Citizen’s Arrest from the Noise Police

    The Routes

    • East on Grove and turn right on Thompson, left on Floyd.
    • 4 milers – left on Shields to Hanover, left on Hanover, left on Blvd, right on Grove to VSF
    • 5 milers – left on Lombardy to Hanover, left on Hanover, left on Blvd, right on Grove to VSF
    • 6 milers – down to Monroe Park and back on Grove to VSF

    Labrat took us out.

    NMS

    What to start with today?  Three strides into the run Sippy misjudged the lane of the approaching car and was almost taken out.  Most of the mumble chatter erupted post run during announcements when Labrat brought forward a new family venture they are kicking off: a non-profit coffee house.  The G rated version is hilarity ensued when special provisions of tea would be available for Saab since he doesn’t drink coffee – something about his special tea bags.  One of the local walkers reprimanded us for carrying on at such an hour.  Laughing and mild talking be banned.  We were respectful and perhaps we will see TYA channel his inner Toga and make amends with flowers at some point.

    Maybe it’s time to buy an F3 clubhouse on Commonwealth for post workout festivities?

    Its great having Kenya with us.  Her distinctive dog tag rattle let’s YHC know when she is about to overtake him on the return trip.  Besides, she almost took Labrat out with her leash during the COT.  Well done!

    Announcements:

    • Labrat’s new coffee shop venture.  Post the video if you like.
    • Thanksgiving workout at Mary – 6AM time to celebrate the tradition that started in Virginia.

    Time to Taper

  • 12 minutes never felt so long

    5 glorious members showed up right at 5:30 with a sixth showing up just a touch after the opening bell.  Little did he know that meant he had to grab the heavy bag.  What a beautiful morning to be running around an empty parking lot to still almost get hit by cars. Went down like this:

    Each person grabbed their favorite Sandbag and headed towards the middle of the parking lot.

    WU – Side straddle hops, push up planks, Lunges, power hops x2, T push ups, lunges with hands in air…..counting game was on point!

    Round 1: 12 minutes total, 40 second intervals. Squat to push up Press with Sandbags (Intermediate 3/
    Advanced 5) followed by Squat Jumps over the Bag  (Int 5/Adv 7). However fast you finished, remain part of the 40 seconds you got to rest.

    3 minutes in between – Plank/ab work

    Round 2: 12 minutes total, 40 second intervals. Squat to high pull with Sandbag (inter 5/adv 7) followed by 30 yard sprint. Half way through increased the distance of the sprint.

    Introduced our friendly sandbags to the benches from Sparky’s last Q for a round of 15s. Step ups with Sandbags on left leg, then switched to 15 reps on the right leg.

    Lunges back towards the cars – approximately 50 yards. Light Jog up the hill to the cars. Numberama/Namearma

  • 100th time feels like the first time

    25 strong and 2 FNGs came out to 45MoM on a perfect November morning. Short sleeve and shorts weather although most pax opted for more layers. Here is what went down-

    COP on soccer field since we needed the space- SSH, Don Qs, Hillbillies, Merkins, Freddy Mercurys, Arm Circles, 10 Burpees.  Head to corner of track- 100 Merkins. As many sets as needed, run a lap after each sets. 3 sets (2 laps) for most. 10 more Burpees.

    Head to blacktop- Wheelbarrow width of court and back with partner. 15 more Burpees.

    Back to soccer field – 100 total PLTs and 100 Shoulder Presses. Polar bear across field then finish off with some Honeymoon Suite- APDs, Monkey Humpers, Pickle Pounders. Back to the flag.

    NMS- YHC knew it was going to be a good morning as the cars kept rolling in right before 5:30. 27 pax is great but can cause some changes in plans. In the COP Rosie carried the SOJ torch during the Hillbillies.

    Many pax began to wonder if the 100 theme would carry over to Burpees during the 2nd round, alas not enough time. 35 were still enough.

    The Shoulder Presses were merely thrown in to try to recreate some BT-Viral magic. Again this exercise is underutilized but form was terrible all around. Polar bears at the end got the Merkin count up to 150 or so. Many PAX were groaning as the pickle Pounders count got north of 10. Maybe a December Pickle Pounders challenge is in order…

    Welcome Syncro and Spicolli. Hope to see you both out next week at 6:00 at 45MoM to celebrate the first Thanksgiving that was just down the road at Berkeley Plantation.

    YHC had been wondering how many total Qs he’d done since starting 2.5 years ago. The podcast prompted a count and YHC noticed the count was conveniently at 99last week. Thanks for playing along this morning and all of these Qs. Q’ing is really a great way to channel your energy and work on your leadership skills. YHC hopes to see many more in the Centennial Q Club in the coming years. As an aside running Qs do count, but only 20 of them towards the 100 goal. Sorry Lockjaw and TYA…

     

     

  • Party of 3

    3 duded posted for the Wed night Trail run and here is how it went down.

    Run north to south loop – 7.3 miles .

    EF Hutton forgot his bandanna but he brought his head light – Shakedown had a sock malfunction but by 5:03PM we hit the trail. 1hr 17min later we were done = boom!

    It was a beautiful night – great to have Shakedown and Hutton out there – you guys are going to crush Bear Creek !

    Missed TYA out there but he got his miles in early that morning…

    Great run guys way to push – enjoyed it !

  • Non aequum venti

    Four strong posted at CM on a delightful autumn morning in the West End that was marred only by the inconsiderate winds of two chronic offenders.

    THANG:

    X10 SSHs, X10 DQs, X10 Slow Deep Squats, X10 Curtsey Lunges, and X15 Arm Circles Fwd and Rvs.

    Various stretch runs

    KB Shuffle Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
    KB Shuffle Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
    KB Carioca Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
    KB Carioca Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
    X20 Merkins
    KB Shuffle Left – X20 Merkins
    KB Shuffle Right – X20 Merkins
    KB Carioca Left – X20 Merkins
    KB Carioca Right – X20 Merkins
    X21 Merkins
    X10 KB Statue of Liberty Squats – RH High
    X10 KB Statue of Liberty Squats – LH High
    Shuffle Left – X20 Merkins
    Shuffle Right – X20 Merkins
    Carioca Left
    Carioca Right
    X100 KB Pullovers

    COT:

    Numberama and Namearama

    Announcements: Attila has X2Q at GridIron – Pre-Game at 0640 and 0700 kickoff.

    Strong closing prayer by Attila.

    MOLESKIN: Safe travels to ChumBucket and family – Je me souviens!

    Mark 8:15 (NIV) “Be careful,” Jesus warned them. “Watch out for the yeast of the Pharisees and that of Herod.”

  • Mann-data

    Some mann -data for your Wednesday…

    6 to 7% of men do not wear underwear on a regular basis.  Say what?

    14% of men are 6 feet or taller.

    Guys brush their teeth an average of 4 times a week in the shower.

    25 percent of men  begin to see the first signs of hair loss before age 21.

    The typical U.S. Congregation draws an adult crowd that’s 61% female, 39% male. This gender gap shows up in all age categories

    More than 90 percent of American men believe in God, and five out of six call themselves Christians. But only one out of six attend church on a given Sunday.

    The average man accepts the reality of Jesus Christ, but fails to see any value in going to church.

    Males account for approximately 70 percent of all Ds and Fs in U.S. public schools.

    Young men are about four times more likely to commit suicide as young women are.

    5 chilly men showed up for Manndate this morning.

    COP:

    1 minute of merkins
    boat canoes
    sit up presses
    halos
    slingshots
    single arm deadlift
    single leg deadlift
    pistol squats without, then with KB IC
    Renegade Rows each side IC
    goblet squats
    racked squats
    half kneeling press
    side stepping swings
    1 minute of merkins

    CAtch me if you Can:
    1 partner KB side lunged around the bus loop, the other skipped to catch the lunger.  Modified to Waiter carry for times sake.

    Odd and Even Ladder:
    1 Burpee, 2 Tricep Presses, 3 burpees, 4 Tricep Presses, repeato up til 10 then come back down the ladder.

    1 partner does Mountain Donkeys, the other runs across the loop and back — switch until time is up.

    30 seconds of Merkins to finish.

    The data about men is startling and disturbing.  I believe that most men are looking for more in life than their current lives are showing.  We crave adventure, challenge and freedom.  We loathe the ordinary, the mundane, the cookie cutter lives that some of us lead.  We tend to  gravitate towards the comfort of an easy chair when we should be on our knees lifting up another brother in prayer, in plank position doing merkins, or spending time with our family and friends.  At times, I am guilty of trying to live that comfortable life and not doing what I need to do to spread hope or make myself a better person or inspire others to be awesome.  Let’s challenge ourselves this week to not be one of the statistics, but to help change what is considered the norm!

    Peace!
    Opus

     

  • A whole lot of GROSS at SOT

    9 SOJers who are probably tired of Gumbo being on the Q menu showed up this morning at SOT in the frosty temperatures anyway, and YHC appreciated it.  To show that appreciation, we enjoyed the following:

    The dictionary definition of “gross” includes, among other expected definitions, the following:

    • noun: an amount equal to twelve dozen; 144 (i.e., “fifty-five gross of tins of processed milk”)

    Who says F3 isn’t educational….back to the beatdown…

    Mosey over to the frozen tundra of the track and football field and continue one lap around the track (it just gets colder and darker once you cross through that gate).

    Congregate in the asphalt area at the end of the track for instruction.

    The order of the day was THE GROSS – 12 exercises, 12 repetitions of each, then 1 lap around the track and plank or Al Gore for the six = 1 Gross Round.  The PAX dominated and 4 full rounds were completed.

    Round 1 Exercises:

    • Merkin
    • SSHs
    • Imperial Walkers
    • Werkins
    • Copperhead Squats
    • DQs
    • Merkins
    • LBCs
    • Flutter Kicks
    • Werkins
    • Box Cutters
    • Freddy Mercuries

    Round 2 Exercises = same as Round 1 except DQs became 12 Burpees OYO and Flutter Kicks became Arm Circles (6 forward, 6 backward)

    Rounds 3 and 4 YHC was feeling generous and dished out dealers’ choice for the PAX with the exception that YHC maintained the choice of Merkins, Werkins, Merkins and Werkins for exercises 1, 4, 7 and 9 in each round.  Had to get to 200 merkins somehow. Dealers’ choice exercises included, monkey humpers, overhead claps, high knees and other repeats from rounds 1 and 2.

    After the fifth and final lap around the track, we had 5 minutes of Mary – started with the remaining 8 merkins to get to 200 and Hello Dolly called by YHC x 20 IC.  Dealers’ choice after that, including Crunchy Frogs from Rosie, Cross Leg Lifts from A5 in honor of Wilson, WWIIs by Marmaduke and other exercises around the horn.

    Sprint back to the flag for COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • HDHH tonight 7:30 (or 1930) at Sedona Taphouse at Westchester
    • Turkey Day — several trots or waddle runs available for those who want them.  There will be no Timberwolf workout as SOJers will converge on 45MOM for a TYA (New England) Thanksgiving beatdown followed by coffee from our resident Barista – Hardywood.  Be there if you can be!

    NMS:

    Another semi-ground and pound from YHC this morning.  I can’t remember what I was listening too last night on my drive home but the term “gross” came up and was used in the context I gave above and it reminded YHC of this exercise routine that he broke out last October for COP at SOT.  Don’t ask me how I got from there to “hey, how about a whole workout of Grosses…” but that is what happened.  I hope everyone got a sweat rolling even in the frigid temps.

    It was great to see Carmen back out and riding shotgun in the Hallsley clown car.

    Roscoe asked about a chiropractor so the PAX mentioned Dr. Flipper of course, and we let Roscoe know he could shed 20 pounds with Dr. F as well – or, if he is Bleeder, he might shed a small child.  The referral fee can be donated to F3 Corporate Flip-dog!

    Have a great day men!

    No more Gumbo for you!

  • Proper Dora gets Mixed Reviews

    Fourteen minus one HIM’s (It’s like being on the 14th floor of a hotel….There is no 13th, but you KNOW what floor your on) embraced the morning for a monumentally adequate workout.  Keep reading to see what we did:

    COP:   SSH, IW, DQ, Arm Circles, Hand release merkins, heels to heaven

    Rusty Cage:  Partner up, complete 50 pullups with your partner.

    Proper Dora: Partner up, each team completes 100 proper Dora’s.  One partner performs exercises while other partner runs the carillon perimeter.  A Dora this morning consisted of 1 WW2 situp, 2 merkins, and 3 jump squats.

    Time Killerz:  Chicken Peckers on amphitheater stage, then one minute of happy feet on first step.

    5 MOM:  Freddie Mercury’s, Rosalita’s, Hello Dolly’s, LBC’s (homage to TYA).

    30 seconds of merkins

    NMS

    So first up, let’s call him out:  Circle K, where are you?!?  He called half the pax last night on the drive home from South Boston Hill saying he was coming, but didnt make it out.  The Q was a little nervous running down the road to the COP, knowing his history of bringing it in a little hot.  Alas, the pax was safe this morning from the “silver bullet” that skids into AO’s between 0529-0531.  Let’s just hope that it was in the name of family, not the other silver bullets that my boy is known to handle loosely that kept him from us this morning.

    Now, on to people who did make it out:  especially Swiper, that has been on the IR lately with a stress fracture.  Glad to have you around again, brother!  YHC hopes that you will continue to come out and do what you can with us while you are healing up.  AYE!

    “Proper Dora” was met with some groans from the pax this morning……whaaaaaa????  YHC developed this “new and improved” take on an old classic when he noted that Dora’s are always way out of whack….if you  are the first to run, your partner could plow thru all the merkins before you get an opportunity to even do one.  How is a man supposed to get all swolled up when his partner keeps doing all the merkins?!?  Proper Dora’s are fair and balanced….seriously, what’s not to love?  Of course, it does feel like an extended burpee, but that’s like a bonus, right?  An added exercise within an exercise.  I mean, your welcome!

    Announcements:

    -Viral is buying people coffee that will look at his tool….or something like that.  See him for details (and pictures).

    -45 MOM next week (Turkey Day) will be a special 1 hour workout (0600-0700).  Hardywood will be supplying coffee afterwards, so shirts optional.  Rumor has it that the workout will be Turkey-Trot-taper friendly.

    -Hardywood also has the Q for Breaking Bread next Sunday (after TDay).  Anyone that would like to participate, please see him.  Unfortunately, shirts required for this event.  Or a hair net.

     

    Apology of the week goes to Viral for making fun of his tool.  I am sure your tool is very nice, but he is ACTUALLY giving a coffee tour of the Richmond Tool Bank tomorrow morning at 0830.  The Tool Bank is located at the Michael and Son building next to 95….see him for details.  Insert Bleeder and Sons, or parking will be next to Big Blue joke here….

     

    Lab Rat apologizes…

     

  • STACHE – Week 3

    9 brave souls broke the hold and posted at NoToll for another Gumbo Q – 2 more then another can reign over NoToll…this morning YHC wanted to check in on the STACHE – week 3 and make headway on the merkin challenge.  It went like this:

    Mosey toward the entrance to the park and Robious Road (almost thought the PAX wasn’t going to follow the different direction) – pick-up and escort McRib into the parking lot and circle up for COP, including the following all IC:

    • Merkins x10
    • SSHs x25
    • Merkins x9 (Mr. Roper caught on to the idea quickly)
    • Imperial Walkers x15
    • Merkins x8 (others caught on)
    • Arm Circles X10 forward and backward
    • Merkins x7 (Hardywood joined the knowledge party on the pattern)
    • DQs x10
    • Merkins x6
    • Helicopters x10
    • Merkins x5
    • LBCx x24 (YHC has a counting snafu — otherwise known as a shout out to Flatline)
    • Merkins x 4
    • Flutter kicks x15
    • Merkins x 3
    • Freddy Mercuries x15
    • Merkins x2
    • SOMETHING??
    • Merkins x1

    Short mosey to the basketball court for the STACHE:

    Suicides

    • Regular
    • Backward
    • Side Shuffle

    Tammy Wynette (Half Now; Half Later)

    Partner up and complete 5 rounds of 10 Merkins and 10 squats each

    APDs x 25 IC

    Captain Therkins

    Basically Captain Thors — combinations of WWIIs and American Hammers keeping a 1:4 ratio but with a set of 5 merkins in between each set, as follows:

    • 1 WWII, 4 American Hammers
    • 5 Merkins
    • 2 WWII, 8 AHs
    • 5 Merkins
    • 3 WWII, 12 AHs
    • 5 Merkins
    • AND SO ON…. Minds were blown on the math here – Shocker!

    PAX completed as many rounds as they could in 5 minutes.  I got to 7:28 and it hurt, I imagine 10:40 really really sucks…might have to test that theory soon?

    Howling Monkeys – 2 rounds of ring of fire style passing around 10 monkey humpers and holding the position while the other PAX members do it.

    Elevens – Merkins and Boxcutters 1 and 10 then run the length of the court and do 2 and 9…you know the rest

    2nd half of the Tammy Wynettes

    Mary – Hello Dollies, Rosalitas and Superman

    Back to the flag for COT, number-rama, name-a-rama and McRib took us out!

    NMS:

    The mumblechatter was wild this morning.  Hardywood was in short sleeves and shorts and Tobit was in short sleeves and long pants — a different take on SOP but we will see if HoneyDo approves if the elbows are showing but not the knees…

    A rowdy bunch and the howling got out of control, but work was put in for sure.  Good job this morning fellas.  I put the merkins somewhere between 280 and 310 depending on how many rounds of Captain Therkins you did.

    See you at SOT!

    No more Gumbo for you!