Category: Richmond, VA

  • Ménage a Triple Check

    A studly threesome of SOJ regulars posted this beautiful Valentines morning to prepare for the day with a beatdown. YHC obliged as follows:

    Mosey to the front of the school for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • Merkins
    • LBCs
    • Flutter kicks

    THANG

    Triple Check #1 – at front sidewalk of the school the first triple check consisted of Monkey Humpers (in the spotlight), Box cutters and a run around the Parking lot.

    Mosey to Love Hill for Triple Check #2

    Triple Check #2 – merkins, freddie mercuries and run up the hill and back.

    Mosey to basketball courts

    14s – jumps squats and LBCs (13-1) run across the court stopping at half-court to do 1 Burpee, then 12-2 at the other side. Repeat back and forth until 1-13 and finish with 2 Burpees for 14 Burpees total.

    Mosey to side of school for Triple Check #3

    Triple Check #3 – APDs, Pickle Pounders and Hello Dollies.  Switch after 10 Hello Dollies.

    Mosey long way around the bus loop to the Flag for:

    • Plank-Merkin ROF (15 and pass)
    • Six inches-Leg lifts ROF
    • American Hammers IC
    • 1 minute of Superman

    Moleskin—

    Another great morning in the gloom. Had some partner exercises planned but I’m always ready with an audible so this the ménage a Triple Check with lots of Honeymoon Suite exercises.  Rosie and Bobber killed it as usual.  Well done guys!

    Not much mumble chatter. All business!

    Having to do Monkey Humpers in the spotlight of the truck and bus was wonderful.  I’m sure they appreciated the view!

    Thanks for letting me lead. Always a pleasure.

    No more Gumbo for you!

    (more…)

  • Wait, what?

    11 samurais of the gloom posted at No Toll this morning for a Shakedown ground and pound.

    COP

    Arm Circles x 10 small 5 big forward/backward

    Windmills x 10

    Russian soldiers x 10

    SSH x 15

    Merkins (Pax had to guess) x 10

    LBC x 10

     

    Long wet mosey around the back field and back to the dry parking lot

    AMRAP

    7 minutes of 10 copperhead squat, 10 V-ups, 10 Hurpees

    3 minutes “rest”: Wilson’s wife, Fudd’s wife, lunge stretch 2xper leg

    7 minutes of 10 2-count lunge, 10 2-count mountain climber, 10 Merkin

     

    long mosey around other field and back to the parking lot

    4 corners: 10 merkins, 10 copperhead squat, 10 Burpee, 10 jump squat, over the pile of mulch x3

     

    Back to the flag for an American Hammer ring of fire, Rosalitas, and WW2s

    CSAUP – you are signed up so so figure out what team you are on

    Wheelbarrow took us out

     

    Lots of laughs and mumblchatter this morning directed at my inability to count cadence, remember what I’m doing, and all that – add in a text from home about a sick kid (only had my phone as a timer – good timing ) and you had a distracted Q this morning.  Contrary to several questions, this was not my first time… lol

    Good times with good men – thanks guys

     

     

  • Do Not Let the Cobwebs Fool You

    The Q arrived with cobwebs and yawns.  The PAX quickly learned not to let that deceive them.  The short BB does not give this beatdown justice.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • Unknown number of DQ as the mumblechatter overtook counting
      • 25 helicopters (at least that was the goal in the midst of continued mumblechatter)
      • 10 2x merkins
      • 20 2x LBC
    • Burpee march in the parking lot, total of 60 burpees, 60 WWII sit-up and 60 2x flutter kicks
    • Mosey to Heartbreak Hill – 10 sprints up the hill
    • Mosey to the playground on the corner of the track for 11s with pull-ups and Lt Dan
    • Mosey back to the parking lot with a Bernie up the hill to the parking lot
    • COT with YHC taking us out

    Today’s burpee march was a celebration of YHC’s beloved UVA hoops team.  We did 4 sets of 15 burpees.  15 celebrates the recent winning streak, while 4 is the ultimate goal, as in a Final Four.  Usually I mix in APDs with a burpee march, and today I celebrated VT with my APD count.  There were 0 APDs, as in 0 national championships at VT.

    There was much mumblechatter and a loss of count during the COP.  It continued through burpees, but for some reason ceased when we hit Heartbreak Hill.  In light of the dissipated mumberchatter, YHC showed mercy on the PAX.  There was no tunnel of love (looking at you Viral) at the bottom to Heartbreak Hill.  Recent rains have not been kind to the AO.

    I do want to salute Offshore.  He required very little assistance on the pull-ups.  That was impressive as the 11s were a solid beatdown.  Finally, good to have Loose Goose back in the saddle.  I was growing worried that he was abandoning us and joining the legions of Short Pump farksackers after he started the workouts at this fine AO.  Do not be a stranger brother!

    God is good all the time!

    Attila

     

  • Beware the Wounded Animal

    8 pax in the parking lot this morning at go-time with 1 ghost car….Circle K was already out presumably running.  The rest of us got going with the parking lot tracers and we picked up Mr. Rogers along the way (KOTTERS!!!!)

    Parking Lot Tracers

    COP

    • SSH
    • Helicopters
    • DQ
    • Arm Circles

    THANG

    • Track work the hard way AND Touch a Circle K-  Pax makes their way around the track at whatever speed they like, stopping at the top of every 5 minutes for 20 merkins, 20 squats.  Bonus stations at pullup bars and bleachers for those feeling inclined.  Repeato X5.  ALSO, if anybody spots Circle K:  announce to pax and all pax run up and “touch a Circle K”.  Thanks to Pick2 for being the timer.
    • Touch a bus:  Partner up, first partner runs and touches 2 buses while second partner does 20 squats then holds People’s Chair, then swaparoo.  Next round is 4 buses and 20 merkins, hold plank.  Final round is 20 squats/people’s chair.  Everybody touches every bus!
    • Indian run to flag, Mary of LBC’s

    NMS

    So, as Spit pointed out this morning, it has been about 3 weeks or so since a Lab Rat Q.  I have been battling thru some back stuff and I am still trying to figure out what I can get away with doing.  Looking at the Q sheet yesterday and there was a big open hole at DaVille, but highlighted with Spit’s name around it….SNAG!  Track work the hard way was the perfect call, since it would allow everybody to pace themselves, and me a chance to figure out what wasnt going to rip a hole thru my back….which worked out (mostly) pain free.

    I figured Circle K would be around eventually so he could get that data point, so I figured we may as well have fun with it.  “Touch a Circle K” happened pretty quickly, as he came up on the track just as we started going.  It was a grand time as THE Circle K was trying to figure out why everybody kept touching him.  Good stuff.  Comment of the day was courtesy of Emoji, when I explained what we were doing with “touch a Circle K” and he responded with “what’s a Circle K?”  Thanks for being blonde, Emoji!

    Lots of merkins and squats, because Lab Rat’s back allowed them.  NO burpees, bear crawls, or American Hammers, ’cause no.

    Awesome to have our numbers back in the double digits this morning, even if we had several combinations of LIFO today….but I am in a good mood, so we will let them all slide.  Solid work by all, and thanks to Mr. Rogers for taking us out like a BOSS.

    Apology of the week goes out to Circle K for getting touched, but we do appreciate you being a prop in our reindeer games.

     

    Lab Rat apologizes…

  • Bootleg’s Lost Tracks

    Ten Road Scholars showed up for this week’s Spider Run.

    We ran the Honaker routes.  Up the main entrance and take Campus/Towana to the access road by Three Chopt.  Left on Grove.  4s turn left on Maple, 5s on Wilton (then left on Dillwyn, right on Seneca), and 6s on Wisteria.  Everyone takes Patterson west to Honaker.  Honaker across Three Chopt and down Boatwright.  Past the Robin’s Center, cut across the parking lot and down the lake.  4s and 6s take a left to the VSF and 5s take a right to go around the lake to the VSF.

    Wedding Singer took us out.

    NMS:

    Pre-run, TYA went into CSAUP recruitment mode, enlisting Dutch and Bootleg for Team RP.  YHC got a hard commit from Taxi Cab for a West End team.  These week’s of training are paying off and he is getting ready.

    Bootleg was lost in his tracks somewhere on the route.  The Pax sent a search party out for him afterwards.  Little did Bootleg know when he signed up for Team RP, that it came with TYA’s “lost runner insurance”.  He will cover the ends of the earth to keep his team fit for race day.  Hopefully, he will turn up.

    Time to Taper,

    Lockjaw

  • No Flu Zone

    Four regulars posted for Saturday’s GridIron workout.  Johnsonville had the Q, but also had the flu, so he gave up the former because of the latter.  We went at it like so, starting with SSHs, Johnsonville Hillbillies, DQs, Russian Soldiers, LBCs, and Arm Circles.

    We remained in the parking lot for a short field Beast.  Starting at one curb, we hit each of three parking lot center lines for exercises on the way across the parking lot and back, completing three reps of each exercise at each stripe but continuing for 12 rounds.  The exercises were Pickle Pounders, Mountain Climbers, Slow Squats, Carolina Dry Docks, Flutter Kicks, and Burpees.  We reversed the order for rounds 7 through 12.

    We moved off of the parking lot to a set of bleachers facing a downhill into the woods – a great set up for Dip ladder.  Started with 21 Dips and ran down the hill and backpedaled back up for 20 Dips – and so on until 1 Dip completed.

    YHC set a couple of kettlebells on the sidewalk prior to the workout and we completed a quick ring of fire passing the weights around our circle before finishing with a little stretching.  COP and Attila took us out.

    Nice work guys.  Even a short field Beast can eat a workout.

  • Backblast backlog

    YHC and Nightcrawler posted for the first February Punisher.  We left the parking lot for the gym-side school yard for the COP, completing some of the usual with SSHs, Russian Soldiers, DQs, IWs, and Arm Circles.

    We headed around the school to the end of the bus loop for several Tabata/EMOM-style rounds.  For the first round, we completed 25 x LBC varieties, including the usual, right leg straight, left leg straight, right leg crossover, left leg crossover, both legs straight, reverse crunch, and usual again.  For the second round, we completed 15 x each of Merkins and Slow Squats.  For the third round, we repeated the LBC sequence again.  We jogged a lap around the bus loop after each round.

    We moseyed back around the school for a few minutes of People’s Chair and Planking followed by some stretching.  Fast COT and YHC took us out.

  • Haiku?

    4 Davillians decided to get some miles in before the rain came.

    This is how it went down:

    THANG

    YHC the lone wolf once again on the long mileage, headed to Kings Charter and back getting in 4.5 miles and finished with 5 sets of parking lot sprints.

    Team Headlamp headed out to Honey Meadows and back to get in about 3 miles.

    MOLESKIN

    Opus shared they had a very “interesting” conversation during their run today but didn’t share the details with YHC.

    Mumble chatter afterwards centered around writing a BB in Haiku.

    ANNOUNCEMENTS

    • Rumor is there maybe a Dogpile pre shirt order out soon. Stay Tune!
    • The 2018 logo shirt is out. Pre-order is up till the 28th of this month
    SPIT ON THAT!!

  • Start By Going Uphill

    3 regular SOJ men posted this morning at River Run, in hopes that it would not rain that bad and it was 63. WHY NOT!! YHC showed up with Gumbo already present but one school bus running and a box truck for clothes running too. Gumbo and YHC hopped out of our SUV and stated “Weird.” DK came in hot with 30 seconds to spare.

    0530…time to mosey with DK arranging gear and quickly caught up. Mumblechatter started early and 5 miles was our goal. Across Robious Road, up Twin Team to Ellesmere. R on Ellesmere to Brigstock. L on Brigstock than R on Mt. Hill back to Brigstock. L on Brigstock to Twin Team and down the hill for loop around James River HS. Back to Betty Weaver with bus loop run and done 0615.

    Number-ama, Name-r-ama. Announcements. Lots of prayers need this week for PAX members–Fudd, Lockjaw, Circle K and anyone else YHC may have missed. For everyone else, prayers for health and the ability to be present!

    NMS-Basically, RVA appears to get smaller for all of us YHC believes. Our F3 relationships DO mean something and it is great when we see each other outside of F3! Gumbo and DK-great to run with you men this morning and way to push for approx. 5 miles. And goggle odometer-WAY OFF!!

    Only those who post understand!!

    Loud and Proud!

    Flatline

  • Asphalt and Concrete Only

    Alternate Title: “Q HAS TIMEKEEPING ISSUES”

    16 pre-dawn warriors decided that the comfort of the fartsack was no match for the determination and dedication of bettering themselves physically, mentally and spiritually.

    This is what went down:

    COP:

    Helicopters x 15

    Don Q’s x 10 (Saab speed)

    SSH x 20

    Russian Soldiers x 10

    Imperial Walkers x 10

    Merkins x10

    Crab cakes x10

    LBC’s x 10

     

    Thang:

    Four Corners on the Asphalt Abyss

    1st corner: 2 count Freddie Mercuries

    carioke to…

    2nd corner: Burpees

    broad jump to…

    3rd corner: Jump Squats

    carioke to…

    4th corner: WW2 sit-ups

    broad jump back to 1st corner

    3 rounds @ 10 reps/20 reps/30 reps each except Burpees (5/10/15)

    Plank-o-rama for the six.

     

    Mosey to Asphalt Hill for…

    Jacob’s Ladder with Clockwork Merkins

    Bear Crawl up to top of hill and perform 1 merkin at one o’clock

    Crawl Bear down to bottom and perform 2 merkins at two o’clock

    Repeat all the way to twelve o’clock.

    Al Gore when finished

     

    Mosey to cafeteria wall for Triple Check

    Partner one does Dwight Howards on wall

    Partner two does LBC’s on concrete

    Partner three runs the bus loop

    Three Rounds

     

    People’s chair to wait for the six

    BTTW, then 10 Chicken Peckers OYO, then BTTW for a nice slow 10 count from Wedding Singer

     

    Mary:

    Hello Dollies

    Heels to Heaven

    Rosalitas

    Hold six inches for a 20 count

     

    Finale:

    Merkin Ring of Fire

    5 Burpees OYO

     

    Number-rama

    Name-a-rama

    YHC took us out with a prayer of thanksgiving for this day and for the brothers of F3.  Lifted up the families of Fudd, Lockjaw, Sippy Cup and Circle K.

     

    NMS:

    YHC started to get worried about the condition of the AO right after Dogpile Saturday when the current monsoon that we are having began.  YHC and Lowery (not an F3 name), YHC’s faithful four-legged 2.0, moseyed up to the AO on Sunday afternoon during a break in the weather.  The field was only suitable for Labradors that love to swim!  YHC had some exercises planned for the field using his BIG CONES, but other plans had to be made.

    16 is one PAX short of tying the record at Hoedown.

    Slurpee and YHC showed up early to the AO because of YHC’s anxiety with EF Hutton already there and ready to go.  Then the cars started rolling in.  I had been expecting a small group and what I got was a large one.  Never underestimate the dedication of your fellow PAX!!

    YHC’s cheap timekeeping device stopped working during Mary and a guess was made after Mary was over that it was 6:15.  YHC called out Number-rama and was quickly told that we had 5 minutes left.  Thus, the Merkin ring-of-fire and Burpees.  YHC also learned that when you Q, 45 minutes seems like an hour!

    YHC was relaxing on his couch Sunday evening when all of a sudden the Tweets came in!  A couple of the PAX(Honeydo and Splinter) tweeted that YHC would have a hard time sleeping last night and that he would be practicing the workout in his head all night.  YHC actually slept well until 3:45am when he woke up and laid there not wanting to miss the alarm clock.

    YHC would like to thank everyone for their support and encouragement!  I had a great time and will be putting my name on the Q sheet today for future workouts!  I also want to thank Keymaster for getting me involved in my first F3 workout in October, but it is the rest of you that have kept me coming back!!

    Have a great Monday!!