Category: Richmond, VA

  • FNG DAY

    31 Warriors including 4 FNG’s commenced for a solid beatdown that went something like this:

     

    COP

     

    Side Straddle Hop X 20

    Arm Circles, Forward and Back X 10 each

    Merkins X 10

    Flutter Kicks X 15

    LBC’s X 15

    Burpees = 5 (Saabsky love ya)

     

    THANG

     

    Mosey to the Amphitheater:

     

    -Start at bottom (ascending merkins with each step) to the top (Total 171)…Reach top, Descending jump squats (Total 171)….get to the bottom plank up….

     

    -Mosey to the grassy area behind the amphitheater (fish bowl) for Jacob’s ladder = Run downhill, back up (1 burpee), back down hill and up (2 burpees)… All until you reach 8 total….  Touch Down Al Gore….

     

    -Mosey to the Field (6 cones down the field)… Tell me if this might be crazy but partner Carry Suicides…

    -P1 carries P2 to first cone and back (Each man performs 15 PLY’s each).

    -P2 carries P1 to second cone and back (Each man performs 15 PLY’s each).

    -” ” through six cones

     

    –Mosey to Rusty CAGE….Partner up, 3 sets of 7 Pull ups each man, 3 sets of 7 Jerkins each man

     

    –Mosey, Circle up, Ring of Fire Merkins

     

    Back to Flag for MARY…

     

    Swirly took us out.

     

    NMS:

     

    YHC understood this AM that Kubota had revealed a “cone preview” via twitter last night. Spit said to “bring it”, while Wilson apparently was going to opt to Fartsack….. YHC then received an email from Splinter (Swirly copied) that we would likely have an F3 brother visiting from North Carolina… Being that this was to be YHC’s first Dogpile Q, the nerves started to slowly creep in. YHC could only imagine in his own mind that one of the F3 founders would be showing up.  Managed to get to sleep, however, YHC awoke at 4:30 a.m. instead of 5 a.m. without a chance of falling back to sleep.

     

    The PAX was lively as usual upon arrival, then 6 a.m., BOOM time to roll….It was a blast Q’ing Dogpile today, thanks for all of the encouragement and assistance along the way. Welcome to FOUR FNG’s, credit to Hitchhiker for some major headlocking!

     

    YHC would like to sincerely thank the PAX for your recent thoughts and prayers concerning something my family just went through. I am very grateful for the support, friendships, and many other things I get out of F3.

     

    Thanks for letting me lead, have a great weekend boys!!

    Announcements:

    -Breaking Bread tomorrow (Sunday) = See Kubota if want to join.

    -Healing Place:  See Honeydo for details

    -Bon Air United Methodist Church:  3 p.m. (tomorrow, Sunday) Memorial for Flatline’s father.

  • Rain and Rainbows

    14 strong ventured out to help YHC with his VQ at the Creek.  It went down like this.

    Mosey around the church

    COP-7 reps each, IC

    SSH     arm circles (small, big and reverso)      Helix squats       Imperial Walkers      LBC’s          Helicopters     Don Quixotes

    Mosey to picnic table pavilion for Proper Dora

    100 sets:   1 Split Jack        2  2-count Mountain Climbers       3 LBC’s

    The PAX crushed this so went into Derkins and Dips, start at 7 reps and work down.

    Mosey back to the SH, did a little stretching, and YHC took us out.

     

    NMS

    This was YHC’s first time Q’ing The Creek, and couldn’t come up with a theme, so asked his 2.0’s for help.  Rainbow suggested “unicorns and rainbows,” and after a search came up with nothing numerical etc. about unicorns, YHC decided that a rainbow having 7 colors would be it.  YHC knows—-very inspiring.  The PAX was very happy this was the number when it came to the Derkins/Dips combo, as 10 might have been fatal after the Dora.  Also very glad the rain had stopped prior to commencement, as YHC is really sick of rain.

    Thanks for allowing YHC to lead and try out a new Q, will definitely be back.  Big salute to all the 2.0’s for their work this morning, and to the PAX for the assist when YHC forgot an exercise name (this may become YHC’s trademark).

    No Idea

     

  • Watch out, It’s Squishy!

    YHC signed up for the Q weeks ago and life throws curve balls, so in bound I had time to reflect on YHC’s dad and think of a workout. Decision made-Hot Potato Q.  6 regular SOJ men and 1 regular West Ender posted this morning to finish the work week! 0530…Mosey to parking lot near JRHS football field!

    COP- arm circles x 10 small, x 5 big..forward than backward. Copperhead Squat x 15, SSH x 15, Box Cutters x 15, Leg Lifts x 15 and x10 Booyah Merkins.

    Mosey to track for Merkin Mile. Partner up. As one partner runs one lap, other partner performs AMRAP Merkins and switch. Each partner runs 2 laps for one mile total. Lots of Merkins and Hardywood’s special hand release merkin!! Q handed over to DK.

    Mosey to stadium entrance…Inch Worm-PAX members form a straight line in plank position. Last PAX member bear crawls to front of line. PAX followed sidewalk till 3rd light pole reached. Mosey over pullup bar-YHC had no idea it was there. Form ring of fire. 2 PAX members go over to pull up bar-x10 pull ups with spotter. In ring of fire, PAX members Al Gore and Bob and Weave while waiting there turn. 2 rounds of pull-ups for each PAX member. DK handed Q over to EF Hutton.

    Mosey back to sidewalk near stadium. Touch a Light Pole-partner up. First round-partner performs monkey humpers and other partner touches 3 light poles, switch and repeat. Second round-gorilla humpers and touch 4 light poles, switch and repeat. Third round-ball dippers and touch 5 light poles, switch and repeat. No touching the same light pole!!!!

    4 mins left and mosey to parking lot with leg lifts and 5 burpees OYO!! 615 and done!!

    Number-ama, Name-r-ama.

    Announcements-Kubota needs one more PAX member for Breaking Bread on Sunday. YHC dad’s Memorial Service, Bon Air United Methodist Church, this Sunday 1500.

    YHC asked DK to take us out in honor of YHC’s dad selling his sister a car back in 1989.

    NMS-Lots of mumblechatter this morning starting with-figure skating again. More like, how difficult it is watch. And downhill skiing-how many ways can you ski down a hill-Super G, Slalom, Super Duper G, One Legged Slalom…. Gumbo’s workplace has merged and Hardywood stated Gumbo does not want to go to Houston! Explanation of Esquire vs JD. Great mumblechatter on the legal world and the brief existence of HDL here in RVA. Gentlemen-life can be exponentially easier with one moral fiber-HONESTY!!!

    Stron work and way to push it and finish the work week! I am thankful for our workouts and my friendships with all PAX members. Only those who post understand!!

    Loud and Proud!

    Flatline

  • A New Sheriff in Town at Timberwolf…

    7 SOJ PAX members, including one Kotters (Sparky) who came out of hibernation, posted to Timberwolf to check out what Sheriff Roscoe P. Coltrane had in store for us today.  It went something like this:

    COP including:

    • DQs
    • Arm Circles – OYO — Flashdance’s dream, but you gotta be there!
    • SSHS
    • Merkins

    Mosey to the track for some EMOM Sprints – sprint around the track for 1 minute, then walk back in opposite direction for 1 minute of rest.  Continued for at least 5 rounds.

    The Roscoe Study Group – PAX was asked to name the 5 core principles of F3 and exercises/punishment handed out for correct or incorrect answers.  Rosie and Gumbo answered correctly and then we went off the rails with Mr. Roper and Honeymoon.  Roscoe put them in detention.

    The Roscoe Special — Bench Work – partner overhead presses with the benches and attempts at curls – some went well and others poorly.

    Round 2 of EMOM Sprints – change up the direction.

    Mosey back to the flag for a couple minutes of Mary.

    COT, name-a-rama, number-rama and Roscoe took us out.

    NMS:

    YHC had put out a note to the SOJ crew on Tuesday that there would be running at Timberwolf as I had the Q.  At SOT, Roscoe asked YHC if I would let him have the Q and since we have all eagerly awaited a full Roscoe Q, I obliged but did tell him I promised some running…I DIDN’T SAY SPRINTS!  Man those smoked me.  I think they smoked everyone except Rosie who ended up on a completely different side of the track than the rest of the PAX each time – although Tclaps to Sparky – poor guy held on to Rosie for a mile or two…good effort man.

    Overall, great first Q from Roscoe, and we look forward to many more.  Great job guys!

    Let’s reach out to Kotters and bring them back now that temps are normalizing (sort of).

    No more Gumbo for you!

  • This Route Sponsored By…

    18 of RVA’s finest runners showed up for perfect running weather to get some miles in for an array of upcoming events.  Cool and rainy, but not too cold, means optimal running.

    Today we did the Hamilton route.  All parties east on Grove and North on Hamilton.  At Westwood, 6s take a right while 4s and 5s take a left.  6s loop around to the Blvd and then Grove back the VSF.  4s/5s take Westwood/Malvern to Patterson and head west.  4s turn on Westmoreland back to Grove.  5s continue further to Lexington/Albemarle to Grove.

    TYA took us out.

    NMS:

    It was good to see the great turn out today, especially from 2Kanne and the D-ville contingent.  The 5s ran today as a pack of wolves, pushing the pace along the way.  Spit set the tone for the last half mile as he found a higher gear and took off.

    For those unfamiliar with this route, it passes by a large Woodfin complex illuminated like an advertisement for WDog.  This route is officially sponsored.

    Post run discussion centered around CSAUP teams, Breaking Bread (see Kubota), and TYA’s favorite New England hotel.

    ABT,

    Lockjaw

  • To yawn or not to yawn, that is the question

    15 stalwarts posted on a pleasant February morning for some Fitness, Fellowship and Faith

    The Thang

    Mosey five feet or so to field nearest to the intersection of Grove and Commonwealth for COP.  SSH x 20, LBC x20, arm circles x 15 each side.  Mosey down grove and stop at intersection for 10x Don Quixote.  Mosey to intersection of Grove and Antrim for curb crawls ascending/descending to 5.  Mosey to Reveille church.  Partner up, first partner does dive bomb merkins on the picnic tables and other PAX runs the circle.  Doras with jump squats, merkins, and LBC.  Partner runs backwards to curb and then forward to the pavilion.  Mosey back to MM.  On the way stop at a few intersections for burpees.  Mosey to covered pavilion for 5 minutes of mary – hello dollies, spell “The Yankee Aggressor”, Rosalitas and American Hammers.  Back to the flag and TYA takes us out.

    NMM

    Great to get off campus this morning.  With the 3000 signs now on the MM field, it is crystal clear that the field is now closed.  The stops along the way were to placate some of the PAX who were 1) complaining of missing and exercise, the Don Quixotes , or 2) declaring that they forgot their gloves, curb crawls. Lab rat appropriately pointed out that YHC did a great job of trying to get someone injured or killed this morning.  Lots of exercises in the road or at a busy intersection.  In hindsight, it was probably not the best idea.

    Lab rat and Viral had a conversation during the Dora’s this morning. Here is how it went from lab rats perspective.  “Viral, why did you run to the other side of the curb?  Was it to do the old Technicolor yawn”  Viral answers Yes.  Lab rat says “good job pushing yourself so hard to the point of getting yourself sick”  Viral says thanks.  From Viral’s perspective it went like this…..Labrat says something with the words technicolor yawn in it, he has no idea what Labrat is talking about so he just answers yes to be polite.  Lab rat then tells him he appreciates that he works so hard.   Viral thinks, how nice of him to complement me.  Lots of words spoken but no communication at all.  ‘Things were cleared up at lunch today when Labrat said to Viral, I ratted you out for splashing merlot today. Viral vehemently denied and then a 10 minute conversation happened where things were cleared up?  Viral was not at all concerned about the fact that we though he might have splashed…he concern was that we knew so little about him that we thought it would be possible to push himself hard enough to throw up….in his own words “I would neve push myself that hard”

    One of the PAX members suggested that the easiest way to spell TYA was “a-s-s-h-o-l-e”.  I won’t mention any names, but it rhymes with “Saab”.  Oops.

    Announcements

    Flatlines Dads memorial service is Sunday at Bon Air United Methodist church

    Kubota is leading breaking bread this weekend. He could use one more pair of hands…Note this is a great event to have 2.0s help out with.

    TYA OUT

  • Back on the trails

    2 posted for the Wed evening run last night and here is how it went down.

    Trail run – north to south 7 miles .

    Good to be back out on the trails after a few weeks of of them. TYA looking strong and ready for his race next week.

    If your running in CSAUP come on out and join us Wed nights – BRR is not far off – time to get some extra miles in…  It’s trai;s again next week then back to Hillcrest …..

    See y’all in the gloom!

  • GridIron brings a Deck of Death

    Five or so days ago, five of the strongest posted at GridIron. Johnsonville (YHC) took the Q, and led the PAX through an assortment of warmup exercises, including 30ish SSHx alternating tempo from very slow to very fast, hillbillies, Don Quiotes, and merkins.

    We then moseyed to the playground area for a Deck of Death where spades were burpees, clubs were 2 count swats, diamonds were merkins (single count OYO), and hearts were jerkins. There was nothing easy in this deck.

    Mosey back to VSF. Plank walks around curbed landscaping. Reverse. 3 minutes of Mary

    COT. Atilla took out. Coffeeterian sans Atilla.

    Great work, men. Sorry for the late posting, but better than never.

    Best, Jville

  • Lap of Shame – Respect

    Eight strong gathered on this muggy February morning for a KB challenge. Here is what happened:

     

    Thang

    COP in field near track:

    • Neck circles IC X 10, then reverso
    • Arm circles IC X 10 small, 5 big, then reverso
    • Hip circles IC X 10, then reverso
    • Squats IC X 20
    • Merkins IC X 15
    • Halos both directions
    • Slingshots both directions
    • Figure-eights both directions

     

    Elevens across the track. Exercises were one-arm swings (complete with each arm for a set) and two-count crab cakes.

     

    Dueling Kettlebells:

    Two PAX attempt snatches AMRAP while one PAX runs a lap. Winner takes on next challenger while loser runs a “lap of shame” followed by 10 KB burpees. PAX waiting for their turn in the ring alternate variations of plank and people chair.

     

    After snatches we got through a couple rounds of Turkish get ups.

     

    Mosey back toward VF while performing KB lunge variations.

     

    Five minutes of stretching.

     

    Numberama, Nameorama, Spit took us out.

     

    NMS

    What an honor to lead this group of men.

    Great job, everyone, pushing through the 11s. Considering the groaning, comments about graceless crab cakes, and complaints of sore body parts, YHC thinks this was a challenge.

    The PAX was on top of their mental game today as they somehow deciphered YHC’s less-than-optimal instructions for the Dueling KB. While the rule of you-against-you remains, YHC hoped a bit of friendly competition would help push us. Kudos to Spit, Chewie, Emoji and Mud Face for staying in the ring through multiple rounds. (Please correct YHC if he missed any other victors.) Chewie can crank out some snatches! Everyone worked hard, and there was certainly no shame in those laps.

     

    As usual YHC appreciates the Pax forbearing some stretching at the end.

     

    Announcements

    Training continues for Colonial 200. Good luck, Spit, and all you other crazies participating in that!

  • Knocking the Dust off Aisle 5 – or – Clean up Aisle 5

    5 soldiers converged on SOT for an SOJ beatdown on a balmy 63 degree February morning. It felt 70 and sunny and the beatdown went something like this:

    THANG

    Quick SSH in parking lot

    Mosey to track for Long COP
    Run a lap, DQs, Run a lap (75% speed at first straightaway), Russian Soldiers, Run a lap (83% speed at first straightaway), plank-o-rama, Hello Dollies, Run a lap (100% speed at first straightaway), longer plank-o-rama, merkins, Run half a lap to bleachers

    Chiabatta – Step ups

    Mosey down to base of hill up to tennis courts

    Bearway to Heaven – bear crawl up, 1 burpee, run back – repeato up to 5 burps, repeat 5, then come back down

    Plank-and-go-Seek – like a Ring of Fire – PAX planks or holds 30 inches while 1 member runs to touch the fence and comes back.

    Mosey back to bleachers
    Chiabatta – Muscle ups & dips

    Mosey back to VSF
    1 min of American Hammers

    COT – Roscoe took us out

    Naked Moleskin
    Simple yet effective. 2.2 miles inbetween.

    Roscoe was in good spirits after closing on his house in Powhatan. Congratulations!

    Aisle 5 posted for his first 2018 F3 workout…and plans to bring his 2.0 more soon and more regularly. TClaps for busting a gut to keep up with the PAX.

    YHC was hoping to see Jville out…and the New Market crew…and Wilson…maybe next time.