Category: Richmond, VA

  • Timberwolf 4

    4 SOJ gladiators took on Timberwolf on this crisp first day of Feb!

    COP

    SSH x 20

    DQ x 10

    Arm Circles x 15 (reverso)

    LBC x 20

    Merkins x 10

    Cotton Pickers x 10

    Mosey to Track

    The Prostitute –

    4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it.

    Corner 1 – 10 Merkins

    Corner 2- 20 Freddy Mercury

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 WWIIs

    Lunge to Bleachers

    Quad Check #1 – 2 Rounds

    Runner width of football field, Dips, Box Jumps, and Lt. Dan’s

    Quad Check #2 – 2 Rounds

    Runner width of football fields, Incline Merkin, Decline Merkin, Squat

    Mosey to front of School

    Quick round of Mary – 20 Rosalitas, 20 Flutter Kicks, 10 Merkins

    4 Corners of Lot

    Corner 1 – 10 Arm Circles forward, 10 Backwards

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 LBCs

    Mosey to Flag

    5 Burpees OYO

    Merkin Ring of fire – Plank and 10 Merkins each

    Numberama, Namerama, YHC took us out

    NMS

    Great to see Flashdance at Timberwolf 2 weeks in a row, he is now expected every week, strong work Flash!  Honeymoon pushed through a head cold this morning to try and sweat it out so kudos to him as well.  Mr. Roper kept the mumblechatter alive as he crushed the quad-check, well done sir.  Honor to lead this group and  great way to start our day!  Make it a good one boys!

     

    Marmaduke

  • Abs and Arms

    4 strong gathered for a moonlit morning in the gloom.  The PAX at NoToll suggested a beach body workout, with a focus on abs and arms, to get YHC ready for the long weekend trip.  YHC was happy to oblige but added some extra running so another margarita or two can be consumed.

    THANG

    Mosey around the bus loop and back to the lit parking lot for SSH (only 10 after yesterday’s Flatline led SS Hopathon), Moroccan night clubs, Hillbillies, Alternating Shoulder taps, LBC

    Into the deep gloom we go, everyone knows where that is at SOT.  If you don’t, it’s time you made your way out there to find out.  Blackjack with Merkins and Freddie Mercuries, always add up to 21 with decreasing merkins.  100 yard run on the track in between.

    Mosey back to the parking lot – Stop for a little Mary – Heels to Heaven, 1-leg APD, Rosalita.  Across the drive aisle to the lit parking lot for a Burp in a Box.  1 burpee run around our parked cars, repeat increasing up to 6 burpees.  Mosey to the sidewalk for more abs and arms – Flutter kicks, hand release merkins, Hello Dolly, Peter Parker, LBC, Diamond Merkins, Homer to Marge (in honor of the fartsacker).  Ring of Fire to close it out.

    Numbers/Names and YHC took us out.

    NMM

    Great to have Tatu back out in the gloom, he killed it today with a lot of running thrown at him.  Gumbo and Marmaduke were rolling on the burp in a box, what we believe is a Lugnut created method of torture.  The glow of the moon made the normal gloom of the SOT track much more tolerable.  This morning was apparently some sort of super blue blood moon, YHC is not exactly sure what that is but it lit up the track well enough that we weren’t running into each other the morning.  We have been given a wonderful opportunity to participate in something much larger than ourselves.  Let’s go out today and every day to try to make a difference, whether it’s an EH, 3rd F or simply a smile and words or encouragement to help someone through the day.

    Announcements:

    Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/

    Everything’s coming up Rosie.

  • A Full Moon and a Swirly Q

    13 strong posted this morning for WDOG and here is what went down…

    Mossy : COP: SSH’s, Windmills, IW’s, Merkins, LBC’s, APD’s

    Short side triple check : Partner 1 –   Polarbear across field – Russian Solder back – Partner 2 – LBC’s – Partner 3 – LT. Dans – repeat 3 times.

    Rusty Cage : Partner up : 3 sets 7 jerkins – 3 set of 10 burp ups – 3 sets of 5 chin ups

    Amp Theatre: Partner up – wheelbarrow up to the top – 4 dips each step back down – next partner wheelbarrow back up.

    Indian Run back to the flag.

    The mumble chatter today began with Saabski calling out Keymaster for seeing him running around the Tuckahoe area Tuesday morning. Saabki yelled out – hey Keymaster – you know we have workouts on Tuesday mornings you A Hole !!!! Keymaster just smiled and kept on running telling others he was with – I have no idea who that crazy bastard was – whats a keymaster???

    The pax crushed the rusty cage like never before this morning – it was awesome – well done guys… The wheelbarrow up the theatre – yep freaken brutal – just no other way to describe it … Hardywood went to check out a suspicious character around our vehicles as the rest of the pax did the Indian run – thanks for checking that out Hardywood way to be on alert  bro!

    Kubota took us out – well said dude – and after that a few more fun facts came out …. Fuddski and family will be heading down to Disney – great to have Fudd with us @ WDOG – be on the lookout from a tweet from Fudd with his #sexy hat on sitting in a hot tub drinking single malt scotch with goofy 🙂 Have fun Fuudski we will see ya when you get back.

    BT has been loving that the podcasts are back in 2018 and evidently BT’s M enjoys the podcast as well – that’s awesome – but hey discretion advised – not all M’s will like or understand – not that there is any thing wrong with that 🙂 Gotta get you in soon as a special guest BT ! Hey another piece of great news from BT this morning is – Big Tennessee is in for the BRR – hell yeah baby – love it ! Anybody else want in – well respond to the pre blast TYA put up or text/email him asap….

    Thoughts and prayers are with our brothers Toga and Bleeder as they recover from surgery .

    Always a pleasure to lead such a solid group of men. Anytime you accomplish more than you thought you could or even seems logical – it’s a beautiful successful step in our journeys to be the best that we can be.

    “Leadership is the Art of accomplishing more than the science  of management says is possible”

    General Colin Powell

    See yall in the gloom…

    Swirly out…

  • Super Kettlebell

    5 Football Fanatic (well at least one, more  on that later), drove up to Washington-Henry ES for a super bowl themed beatdown.

    This how it went down:

    Warm up: Karaoke one lap around the parking lot

    COP (ALL IC)
    • Invisible Jumprope
    • LBC’s
    • Merkins
    • DQ
    • Arm Circles (30 sec hold at the end)
    THANG

    Superbowl Trivia

    The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has follows:

    • Roll 1 – 10 KB Burpees
    • Roll 2 – 20 Rack Squats (rolled twice)
    • Roll 3 – 30 Cleans (Bottoms up)
    • Roll 4 – 40 Push Press
    • Roll 5 – 50 KB Swings (never rolled completed at the end)
    • Roll 6 – 60 Halos (never rolled completed at the end)

    Mosey to the SF

    5 MOM

    • Ring of Fire – PAX hows Boat position while one completes 5 Sit-up Press
    • 5 Rounds of Boat-Canoe
    • 5 KB Burpees

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The PAX seemed to enjoy themselves today. A lot of mumble chatter at first but not about football. Movie quote s were being handed out to include Caddyshack. No Idea made a comment that Bill Murray ad lib most of the famous quote of that movie.

    Speaking of No Idea, he dominated the trivia getting 50% of the questions correct. After YHC has asked the next question, everyone seemed to look to No Idea for the answer. Helix even made a comment that he was glad No Idea showed up this morning.

    Mud Face was giving YHC a hard time about still using a 25 pound KB. YHC hit back noticing Mud face was taking his sweet time to get set for LBC’s. No worries YHC will be upgrading soon to at least a 30 lb KB. Also looking forward to Pick 2 increase to 20 lbs soon.

    For those that want to test their Superbowl knowledge her are the questions:

    1. Who won the first Superbowl MVP?
    2. What player holds the record for the most carrier fumbles in a Superbowl?
    3. Who was the first team to win 5 Superbowls?
    4. Which teams played in the first Superbowl?
    5. Which team played in the most consecutive Superbowls?
    6. Which team has had the most MVP’s awarded?
    7. In 2006, how much did it cost for a 30 second commercial during the Superbowl?
    8. What was the lowest amount of pts scored by a team in the Superbowl?
    9. Which player has won the Superbowl MVP three times?
    10. What company pays the MVP every year to sponsor their business?
    ANNOUNCEMENTS
    • CSAUP – April 13th-14th. DaVille is cooking up something good for nano-region stop
    SPIT ON THAT!!

  • Nothing better than Hot Potato Soup on a Snowy Day

    5 men greeted the day by kicking it into high gear as they converged in the gloom and did something like this:

    SPIT Q : COP included SSH, Invisible Jumpropes, LBCs and Merkins all IC

    Mosey to playground for 10 jerkins, 10 pullups, and 10 Burp Ups each.

    Opus Q : Mosey to bus loop for Catch me if you Can.  Pax runs backwards around bus loop while one PAX member chases them while running forward.  Once caught, PAX performs 10 burpees and another PAX members circles the bus loop until catching the PAX.  Repeat until all PAX members have run forward.

    Phonics Q : Mosey to AHS parking lot.  Touch a Tree LBC escalator.  Run to first tree and complete 5 LBCs.  run to second tree and complete 10 LBCs.  Repeat until you get to 50 LBCs.  Then come back down the ladder to 0 LBCs.

    Circle K Q : Mosey to AHS bball courts for suicides.  Regular suicide, Reverse Suicide and Burpee Suicide.

    The Carpenter Q : Mosey back to flag taken the long route.  Every time Q calls out the word Spread out the PAX performs called number of 4x4s.

    Numberama, Namearama, The Carpenter took us out with a word of prayer.

    NMS: Nobody had signed up on the Q sheet for Daville so YHC decided to fill in the blank at 0500 just to make the spreadsheet look cleaner.  The entire PAX had the same idea regarding the Hot Potato Q.  All the Qs mixed in many different exercises that worked the entire body.  Great job by all this morning.

    Circle K

  • Birds of a Feather, Flock Together

    YHC arrived to No Toll this morning with no set plan and more a personal challenge to Q on the fly–sorta! Big Blue was there and YHC immediate thought…don’t f–k up and draw a blank. Rosie’s SUV had lights planted right on an owl, in the grips of breakfast or dinner-owls are nocturnal correct? 8 regular SOJ men and one geographical SOJ man were ready for a tactical, on the fly Flatline Q.

    0530-BOOM…10 Burpees to start. Mosey to the parking lot at soccer fields for COP: Arm Circles x 15, 10 small, 5 big. Forward than reverse. Well actually 16 forward….oops! Don Quixote x 15, Copperhead Squats x 15, Imperial Walkers x 15, LBC x 15, Flutter kicks x 15, and Merkins x 10. Recover and mosey around first soccer field for one lap to assess the fields. No Fields Closed Sign, Marv. Good to go! Back to the corner of parking lot.

    Triple Check- One partner runs to the gate, one partner performs mountain climbers, one partner performs SSH.

    Mosey to the soccer field for YHC original, The Lawn Service! Run the length of the field, perform SSH for 60 seconds. Than run length of the field again, perform SSH for 50 seconds, and repeato with interval time decreasing by 10 seconds each time to 0. YHC likes interval running and a great way to warm the body while the snow was falling! Mosey to the basketball courts.

    Doracides-partner up! First exercise- one partner runs suicides, other partner performs arm circles and switch till 200 arm circles completed. Repeat for second exercise-flutter kicks for a total of 300 and repeat for third exercise-400 SSH. Perfect timing cuz when PAX was finished, time had expired! Mosey back to parking lot.

    Number-ama, Name-r-ama.

    Announcements: Honeydo and Upchuck are assisting The Healing Place with 10K training team. Please see them to help out! CSAUP, so get on a team!

    YHC took us out!

    NMS: Swirly, Dogpile would have been nearly impossible! Rosie has shaved his face clean…bald eagle style. Evidently, Rosie and M.Rosie are getting ready for a trip! Oyster, way to push it during Lawn Service. Working out during a snow storm always seem to be a perfect way to start the am! Outstanding work this am gentlemen.

    Your dedication and willing to follow YHC Q is much appreciated! The hope, perseverance, an ability to make impossible possible shown by this group of men is a blessing in my life. YHC thanks God everyday for F3! Only those who show up understand!

    Loud and Proud!

    Flatline

     

     

  • The F3 Defense

    Two SOPers joined YHC in the rain, then freezing rain, then snow for something like this:

    Lap around the track to the concession stand for COP: Dirty Birds, Carolina Dry Docks, Imperial Walkers, Mountain Climbers, Freddie Mercurys IC.

    Mosey to the east bleachers and partner up for partner 11s:  Dips at the bleachers and pull-ups at the pull-up bars, with a run in between.

    Mosey to the blacktop for Donkey Kicks at the wall x20, run to the other end, Lt. Dans x20; repeato 3x.

    Descending Derkins: Mosey back to the track and around, performing Derkins at each bench/bleacher starting with 10 reps and working down to 1 at the bench behind the VSF.

    COT

    NMM: YHC and Attila watched Honeydo roll in at 5:27 with blue flashing lights trailing.  He talked his way out of a speeding ticket and was ready to roll at 5:29:30.  The story was that the officer agreed that an Offshore Q is more punishment than a ticket…

    YHC didn’t get a chance to Q the Dirty Birds before the Falcons lost in the playoffs.  Since Burger King is sticking with 2 Legit 2 Quit in their commercials, it seemed okay to work them in.  Honeydo noted an NFC South theme for the other COP exercises – what to do for the Bucs, though?

    Attila thanked the Q for staying out of the freezing water on the ground, but truth be told, the Q’s fingers were numb after grabbing the pull-up bar.

    ANNOUNCEMENTS: Link for Healing Place 10K training info and signup: https://backblasts.f3rva.org/2018/01/28/pre-blast-healing-place-10k-training-team-signup/.

  • When he runs fast, it smells like bacon.

    9 Descended to the Bottom of All Hills:  The start of Spider Run

    The Routes:

    4s, 5s, 6, all start and finish the same way.

    Exit UR using the River Rd entrance near the intramural fields and go across the shopping center to pick  up Westham Station.  Climb the hill as it turns into Ridge and take the Country Squire jug handle to Westham Parkway.

    At the University Dr intersection, 4s take a right and do a lap and a half around the lake.  5s and 6s, turn left and head west.  Dogleg right at Ralston to pick up University again and take until it turns into Ziontown.  Take Ziontown to Ridge and cut behind the church to Forest.

    5s continue across Forest on Lakewood, dogleg at Westham Parkway and down University Dr to the lake and SF.

    6s head north on Forest, right on Rock Creek, right on Baldwin, right on Westham Parkway and left down University Drive.

    Clear?  Its really just the same roads that keep changing names.

    YHC took us out.

    NMS:

    It was good to see Taxi Cab who has been Kotters.  YHC e-mailed him regarding the CSAUP and said if he didn’t come back out, we would run to his house and do APDs in the front yard.  Needless to say, he came to us and then crushed 5 miles like its nothing.

    The snow was a nice touch today.  Unlike the slip and slide several weeks ago, this is the winter weather YHC does not mind running in.

    While on Country Squire, we intersected another running group coming from the other direction.  One looked like Keymaster, but he didn’t respond to his F3 name.  Keymaster, was that you?

    Announcements:

    • CSAUP – F3RVA Century Classic – Teams are forming.  Join one or start your own.
    • Thoughts go to Bleeder today as he gets his bicep repaired.  Buddy, you gotta hold back putting up eight plates on bench!  In all seriousness, it wasn’t the bench and we hope you have a speedy recovery.
    • Thoughts go to Toga and his knee surgery which will hopefully bring him back to top running form and back to F3 soon.

    Time to Taper,

    Lockjaw

  • Puddle Jumping

    5 men gathered to test out the water proffing on their shoes. Phonics and Spit ran 5 miles, No Idea and YHC ran 3. Chum Buckets ran some of both and there is no idea (see what I did there) how many he got in. It was good seeing everyone this morning.

    Thanks for letting me lead

  • It if walks like a duck…

    3 warriors rose to greet the dawn of a new day for a hot potato Q.  The forecast met expectations and the conditions were a near perfect 70 and sunny.  According to legend, it went a little something like this.

    Mosey down to the duck pond for a Hardywood COP

    IC 10 SSH regular, 10 SSH Right Leg UP, 10 SSH Left Leg Up

    IC 10 HRM regular, 10 HRM left leg up, 10 HRM right leg up

    IC 10 Flutter Kicks

    IC 20 Mark Spitz

    IC 20 WWII Situps

    Pass to Sippy:  At each light post complete 10 merkins.  Between light posts either duck walk or skip.  Skipping was done with alternating focus on height and distance.  Duck walk was done as an exercise in masochistic discipline. Thrown in for good measure was a bear crawl, alternating styles between regular bear crawl, wide grip bear crawl and diamond bear crawl.  Do this all the way around the duck pond or until your hamstrings completely blow out.

    Pass to Bootleg: 100 pole smokers on your own.  Run to the first light and back.  YHC thought 1st light meant the 1st light at the top of the hill.  After being chased down by sippy, we ran back down to the 1st light at the bottom of the hill.

    100 LBCs then alternate 10 lunges forward and 10 lunges backward to the next light post.

    100 dips, mosey back to the flag.

    Moleskin:  Way to work fellas!  This crew absolutely brought it this morning. Despite a constant drizzle and a smaller group, this will go down as one of the harder workouts YHC has completed in recent memory. TClaps goes to Bootleg for throwing down the hammer. The entire exercise set that took us up the hill was brutal in the most fantastic kinds of way!

    News: CSAUP on April 13th & 14th.  Do this.

    Honeydo is leading the charge to help the outstanding men of the Healing Place with their 10K Training Program. He’s looking for 2-3 of F3 RVAs finest to go over each Saturday at 7:30pm (near Manchester) to run with the men.  They’ll start out nice and slow, so no worries if your running accumen is on the novice side.