Category: Richmond, VA

  • Revenge of the Sparrow

    8 Fearless Warriors showed up at SOT ready for a beat down. With heads ducked against aerial attacks they moseyed to the tennis courts and got to work.

    COT

    • SSH x 20
    • Hillbillies x 25
    • Don Quixote x 10
    • Merkins x 10
    • LBC’s x 20
    • Bob & Weave x 20 (shout out to DK)

    Mosey to the baseball field

    Field Of Dreams

    4 stations, 2 PAX at each station, workout until switch is called

    • Station #1 – Merkins (10 yards past 1st base)
    • Station #2 – Squats (10 yards past 2nd base)
    • Station #3 – LBC’s (10 yards past 3rd base)
    • Station #4 – 15 burpees then call switch (home plate)

    Mosey to the football field

    DMC

    1. Start at the end zone – duck walk to 10 yard line, do 5 merkins, crawl bear back to end zone.
    2. Repeat to the 20 yard line
    3. Repeat to the 30 yard line

    Mosey to the tennis courts

    4 Corners

    Four rounds – Corner 1 = squats, Corner 2 = 2-count Mountain Climbers, Corner 3 = Flutterkicks, Corner 4 = WWII situps (audible to Hello Dolly after round 2)

    Round 1 = 10 reps at each corner, Round 2 = 15 reps, Round 3 = 20 reps, Round 4 = 25 reps

    Alternating Mary

    • 20 LBC’s IC
      • 10 Carolina Dry-docks OYO
    • 20 Freddie Mercury IC
      • 10 Werkins OYO
    • 20 APD’s IC
      • 20 Monkey Humpers OYO
    • 20 E2K IC
      • 10 Diamond Merkins OYO

    Mosey back to parking lot for Numberama/Namerama/COT

    Announcements

    • BRR in September – several openings due to injuries. See TYA or Swirly if interested
    • ReeseStrong 5k followed by Crab Fest at Circle K’s – September 16th
    • September 30th – convergence at Gridiron – 6:00 – 8:00

    NMS

    YHC had never been to SOT before, but with the SOJ Takeover in full swing I was willing to plug in wherever needed. Google Earth and some Exicon digging led to coming up with the Field of Dreams and DMC in an effort to come up with something I haven’t done before.

    Field of Dreams was received with some hesitation by the PAX – not sure if this was the muddy in-field (PAX moved the home plate location to the on-deck area to avoid the mud) or just dislike of the plan. Note for the future – don’t put Merkins at the station following Burpees.

    DMC was received with consternation and outright groans. YHC planned to do 5 rounds with the last round all the way to the 50 yard line. The groaning started after round 1, and after attempting to crawl-bear 30 yards on round 3, YHC realized that any further would be insanity.

    During COT, Marmaduke experienced an aerial bombing from a member of the local avian community to the back of the neck – somehow this was noticed in progress by Ocho.

    Thanks for putting up with the experimentation this morning guys!

    -Why walk when you can wheelbarrow?

  • This way, then That way

    Ten strong mosey into the rainy gloom.

    The Thang

    Leaving the lake the 4 milers cross the Huguenot Bridge make the cloverleaf and return.  5 milers extend to Rockfalls Drive and return, 6 milers extend to the Damn and return.

    Moleskin

    YHC decided to follow the KISS method when planning the route this morning.  No one got lost and the PAX all returned safely without any concern.  I will call that a victory!   The PAX, as always, was quite impressive both collectively and individually. Running to the gloom, putting in extra mileage, #SOJTakeover leader flying by with a mile to go, Corporate motivation, learning where the real entrance to U of R is located, new construction timelines, practicing yoga by the lake, and of course shipping beer to your vacation destination.  The priorities of BRR prep are evident.     Well done fellas!

     

  • Lindsay don’t like the rain at No Toll

    7 brave souls entered the wet conditions at No Toll to beat the rain and enjoy a solid beat down.  Here is what went down.

    COP

    • SSH x 25 IC
    • Hillbillies x 20 IC
    • Don Quixote x 11 IC
    • Merkins x 20 IC
    • LBCs x 20 IC

    Mosey to Pavilion to meet Lindsay

    Lindsays

    • Round 1 – Dips and Copperhead Squats
    • Round 2 – Derkins and Box Cutters
    • Round 3 – Incline Merkins and American Hammers
    • Round 4 – Merkins and LBCs

    Stay in pavilion for Native American Pole Smokers

    • PAX holds 6 inches while rotating through 10 pole smokers each

    Long mosey in the rain back to the Tennis Courts

    Mary

    • Burpee Shuffle
    • Merkin Ring o Fire
    • Alternating Leg Lifts
    • Alternating Leg over knee LBCs
    • Superman

    Numberama, Name-o-rama

    Announcements

    • Convergence on September 30th at Gridiron
    • Reese Strong 5k 9/11
    • Circle K crabfest 9/11 after 5k (see Pre-blast to RSVP)
    • New SOJ AO starting 8/17 at Tomahawk Middle School (Name TBD)

    YHC Took us Out

    NMS

    There was a 100% chance of rain at No Toll when YHC checked the weather before hitting the fartsack last night and thus a decision had to be made.  Make a plan to keep the PAX relatively dry or go all in and plan for a soak fest at No Toll.  Being the conservative soul YHC chose option 1 and decided to alleviate the PAX from being pelted by the downpour this AM.  That and Lindsay don’t like no rain.  The plan was to utilize the pavilion as long as it was pouring, which it did for most of the allotted time.  As YHC pulled into the lot, there was only 3 other PAX waiting.  This number held firm until the New Market clown car showed up as the others were doing side straddle hops during COP.  From there, the PAX worked the upper body pretty hard today, which was very much appreciated by Shakedown and his achy knee, and much needed after YHCs week at the beach, which included a lot of over indulgence of food and beverage.

    It was great to be back in the wet and mossy gloom of No Toll.  Welcome also to Dr. Phil who is visiting up from Greensboro, NC.  You crushed it today and the SOJ crew was glad to have you.

    Great job to all, and thanks for dealing with Lindsay and all of her antics, as well as indulging my spotty and suspect leadership.  YHC is humbled as always to lead such a fine group of men.

    Til Next Time

    McRib

     

  • ♫ We’ll Ride Down, Baby, In-to This (Redneck) Tun-nel of Love! ♫

    COP — Don Quixotes and other stuff
    Exercises — Some other namby pamby stuff that doesn’t matter
    Viral finally arrives!
    Dora 1-2-3 — Partner up. 100 Merkins, 200 LBCs, 300 Copperhead Squats – pace set running from 20 yards out to up to the top of the terrace of the top field and back.
    (Redneck) Tunnel of Love
    Myrtle Beach Tabata — Partner up. People’s Chair <-> Crabcakes 3x repeato
    SOJerkin Gym (Attila with the Q) — 10 Jerkins, 20 PLTs 2x repeato
    Quick Ring of Fire, then 1MOM (20 American Hammers OYO, Flutter Kicks, Homer-to-Marge)

    Mosey back to Goose’s flag. Numberama. Name-a-rama. EF Hutton took us out.

    NMS

    This morning, of one of the worst fears of life as an F3 Q actually happened to YHC. There is nothing SO BLINDLY TERRIFYING as knowing one has a Q and then missing one’s alarm, waking up and doing the math & realizing that outside of bending the time-space continuum, there is no chance one will make it on time.

    And one needs to get dressed.
    And one needs a water bottle, filled with water preferably.
    And one notices it is pouring so “don’t forget to bring a towel!”
    And WHERE THE F ARE MY KEYS?!?!?!?!

    As YHC drove at a breakneck pace up Chippenham/Parham (contrary to popular myth, Henrico County doesn’t wall off the West End Fancyboys from SOJers after dark) he felt like Matthew McConaughey in Interstellar — trapped in a fourth dimension just beyond the communication of anyone . Text after text with no response.

    Right now they are wondering who’s Q.
    Right now they are moseying away from the flag.
    Right now they are proclaiming a pox on all of SOJ!

    Once YHC finally arrived on the scene. The PAX was gracious to yield the Q back to YHC. For as terrible as YHC felt about his late arrival, the PAX jumped right in behind. Gotta love this group!

    In a move that might have strained YHC’s already tenuous endearment to the PAX, after repeatedly jumping over a looong deeeep puddle right at the base of the terrace of the soccer field during Dora, the PAX lined up along the soccer field sloptrough for a quick trip or two through the Tunnel of Love.

    While YHC is prone to tall tales, YHC is not exaggerating in that the water was: 1) at least six inches deep, 2) probably full of goose crap and fertilizer run off, and 3) COLD.  YHC normally comes home with a goodly sum of grass clippings carried in his trousers, but today was a whole other level of muddy grossness.  Hope everyone enjoyed it as much as YHC. 😉

    Thanks to the PAX for letting us SOJers take over this week!

    Thanks to Flipper for humbly suggesting that 300 Lt. Dans wasn’t such a good idea.

    Thanks to Pucker for pinch hitting. YHC has dubbed thee an honorary SOJ Redneck of the Roundtable. Find your nearest Walmart or Cabelas to pick out your first Realtree camo shirt free of charge. Tell store security Viral sent you!

    Let’s get viral!

  • Loading the Ark at DaVille

    8 waterproof souls assembled at Atlee HS for a beatdown during SOJ takeover week. YHC traveled all night to arrive on time. Things went something like this:

    THANG

    SOJ Slaughter Start – 10 Burpees OYO

    Mosey to some wet grass next to Atlee HS for COP: SSH, DQs, Bob & Weaves, Merkins, LBCs, Crab Cakes, Imperial Walkers

    Mosey towards fields. Audible to head towards the side of the school to make use of the table benches.
    Partner Chiabattas: Dips + Monkey Humpers

    Mosey to field behind Atlee HS for Ark Loader (animal-like exercise across 25-40 yds, then run to the other end)

    • Bear Crawl
    • Duck Walk
    • Backward Crab Walk
    • Bunny Hop
    • Crawl Bear
    • Forward Crab Walk
    • Imperial Monkey Humpers (that’s right, 5 monkey humpers then imperial walk 2 steps)
    • Polar Bear
    • Sloth Walk (lunges through the sprinklers)

    Mosey to corner, partner up for Love Field: both partners need to get to diagonal corner of field, 1 runs back and forth to/from target corner, 1 alternates Russian Soldiers + Imperial Squat Walkers

    Mosey to VSF for 90s of Mary: American Hammers and X’s & O’s

    COT: Opus took us out

    NM:

    YHC had an interesting trip to DaVille this morning after clearing a downed tree out of the road leading out of his neighborhood.  No other neighbors in site before 5am…weird.

    What better to celebrate a massive, soaking rain than an Ark Loader?!?  There was some initial mumblechatter regarding the COP in the wet grass…YHC could only respond by saying “we’re going to get wet today”.  And we did.  It actively rained on us, but it felt great. When the sprinklers kicked on, it was definitely time to slow things down and get even more soaked.

    Phonics pointed out that the Atlee field felt like NoToll this morning…and YHC cannot disagree…it was like a blanket.

    Thanks for the opportunity to lead this morning.  Everyone did really well…there was more crawling on wet ground than most anticipated, probably, but solid effort made by all.  TClaps to FNG Toto for posting on a soppy, wet morning.

    Announcements:

    Reese Strong 5K on Sept. 16 – See Phonics for running details, and see Circle K’s Pre-Blast for shellfish consumption details.

    F3RVA Convergence on Sept. 30 – @ GridIron – 6am & 7am workouts – come for one or stay for both!

     

  • River Run Run Run Run Run Run Run Run Run………

    Five strong mosey into the gloom for what was intended to be a rather simple loop.

    The Thang

    The traditional route through Tarrington with the 5 milers making the loop and 4 milers proceeding immediately up “pain in the Ashwell hill”.  Turn left on Robious and right on Ellesmere.  Follow to Brigstock and turn RIGHT.  Left onto Twin Team and back to Bettie Weaver.

    Moleskin

    With the SOJ crew spread across the AO’s YHC was not expecting a large turnout today on the home turf. YHC was pleasantly surprised however to see Phonics and Lab Rat at the AO.   After learning the mighty warriors from the east made the journey SOJ in one day YHC knew they were ready for a River Run beatdown.  Honeymoon opted to take the lead for the 5 mile crew and off they went at 5:31.  Now YHC ran/jogged/generally moseyed along the 4 mile route with the goal of returning to the AO before my F3 brothers could arrive.  This was truly a race no one knew they were in other than YHC.  Feeling elated after returning to Bettie Weaver without being caught by the PAX I mosey back up Twin Team to meet the crew.  But they are not there?  I wait, and wait, and wait……  feeling concerned about the guys YHC text Wilson to get Honeymoon’s number.  I call …. no response.  YHC hops in the car and goes on the hunt, but to no avail.  At 7 a.m. Honeymoon and I catch up and he is driving to pick up the remaining PAX and return all to the AO.   #1 Happy to report everyone was ok.  #2 In 90 minutes the 5 mile crew covered between 8 and 9 miles.  #3 Was it an accident, or was it an epic SOJ RiverRun BEATDOWN!?!?!?

    Peace

     

  • F3 RVA Crab Fest-PreBlast (Post Reesestrong 5K)

    F3 RVA Crab Fest-PreBlast (Post Reesestrong 5K)

    F3 RVA is planning on fielding the largest team at this years ReeseStrong 5K (organized by our very own Phonics). (See Phonics for more info about the ReeseStrong 5K) Immediately following the ReeseStrong festivities, all F3 participants and their families are invited to make the short trip to Circle K’s for some crabs, oysters, hotdogs and whatever else Circle K ends up fixing.  Rumor has it that Lab Rat may bring some of his BBQ, as well.  Circle K will have the grills fired up and TVs will be set up to watch some College Football.  The morning’s activities are as follows:

    Attend your favorite F3 Saturday workout (Dogpile or Gridiron)

    Refuel and Run the Reesestrong 5K (9am start time).  You can run this in the normal fashion or 5K The Hard Way.  (25 merkins and 25 Squats every five minutes) (Don’t Forget about the Kids Runs (another way to be involved.)

    Head over to Circle Ks for good food and coldbeer after the race. (Food will probably be ready about 12 noon)

    If you are unable to attend the Reesestrong 5K, feel free to stop by Circle Ks anytime during the afternoon to enjoy some 2nd F.

    What to bring-Bring yourself, your Ms and 2.0s.  Circle K will have some activites (CornHole, Badminton, etc) set up for everyone to enjoy.  If you fix a dish that you think is delicious and think others would like, feel free to bring as well.  Circle K will have all the Crabs, Oysters, Hotdogs and Hamburgers.  (Feel free to contribute to the Crab Fund if you feel led in that direction)  Circle K will have some chairs, but it would be a good idea to bring some camping chairs.

    Hard Commit (with a head count) to this PreBlast for food planning purposes.

  • A Bad Day to Forget Gloves at Punisher

    Six of the faithful posted to Punisher this morning on the first of seven days of the southside takeover special event. Johnsonville took Q, and this is what went down, more or less:

    THANG:

    COP
    slaughter starter (20 burpees)
    50x ssh
    50x LBCs
    Merican countdown (10x wide mericans , 9x regular, 8x diamond, 7x wide, etc. to 1x)
    arm circles 20x front, 20x back

    mosey onto grass out front for COP
    25x pickle pounders
    25x imperial walkers
    25x partner leg tosses
    25x crabcakes

    native American run clockwise around school to bus loop
    classic curb crawl up to 5 and back to 1
    plank sequence

    mosey to basketball court.
    from end line, crab walk to far end line
    feet-first crab back.
    plank sequence

    mosey to soccer field
    elevens along length with mericans and LBCs

    native American run clockwise around school to big brick wall out front
    20x donkey kicks against wall
    bunny hop about 40 yards to other side of lawn
    karaoke back and forth

    Mosey to SF.
    Ring of Fire

    COT with Saab taking us out.

    MOLESKIN:

    We started off with a slaughter starter and ended with a ring of fire. The stuff in the middle was not any easier, but it was 100% tried-and-true F3. We were on our hands much of the morning. Offshore forgot his gloves (or maybe his wife finally threw them out). It was a bad day to go gloveless, and I could feel some hate coming my way…

    Welcome back Saab, who has been nursing a knee injury. Saab was not 100%, and he modified some, but I glad he made it out. It was good to meet Dexter for the first time. It was good to catch up with men I have not seen in a while.

    CHum Bucket did not appear on his home turf this morning. Perhaps he is traveling. I considered moseying the pax over to Chum’s house to give him an 0535 wake up call. A fear of Mrs. Chum led me to shy away from that course.

    Great way to kick of the Southside takeover week! Good work, Men.

    Jville

  • Didn’t Cross the River and No Tolls Paid!

    Lugnut, Jville & Wilson started SOJ takeover week with Rosie at the helm……..think of Rosie as William Wallace.

    It was a beautiful morning and the New Market Clown car actually saw Swirly running (actually stopped at a light) to the AO. Eight men and one lady showed up to make themselves faster & stronger.

    Here is how it went down:

    COP: Short mosey around island and circle up with disclaimer. SSH, Homer to Marge, Arm Circles & Sword Fight.

    Mosey to the large field for Jacob’s Ladder – 11’s. 10 LBC’s & 1 Merkin………….

    Mosey to tennis courts for the Whore!

    Four corners with circle back repeats. 10 Merkins, 20 Jump Squats, 30 Box Jumps & 40 Burpees

    Staying on courts circle up for Ring of Fire with Flair. YHC requested no regular merkins, but done with something extra. I think we can all agree Bleeder’s was cool, but Sippy took the cake with the amount of balance and agility it took to knock those out!

    Finish with a dealers choice of Mary. that took us right tot he end. Flipper took us out and we discussed a lot of stuff going on in September. Which if I try to recreate, I will get dates wrong etc……..

    Today started the SOJ takeover week. I was excited to lead today and yet nervous as I had only been to Batteau one other time. That is a cool AO with a ton to do and YHC barely scratched the surface. Many thanks to Swirly for the guidance in the dark. As YHC was deciding how far to take Jacobs ladder, Bleeder blurts out “just go tree to tree”. Yup, that was tough. It’s a good distance across that dip. And I believe it was not even the steepest part of the field. YHC is really impressed with Dr. Jim Holland’s program that Bleeder is on. YHC asked him for an exercise and the answer came out of Bleeder. Just AMAZING. Well done Dr. Jim!

    Today was fun and the SOJ PAX is looking forward to a solid week!

  • A Beginning and an End

    5 manly men woke up and came down to the gloom to treat on some companionship and conditioning. They left a hour late better off while the YHC rang THE cow bell as he left the parking lot.

    Mosey through the parking lot and did a dash of “Parking Lot Tracers” as we progressed to the COP location:

    COP

    •  X20 SSHs
    •  X15 Imperial Walkers
    •  X20 LBCs
    •  X15 Smurf Jacks
    •  X10/X5/X10/X5 Arm Circles

    THANG
    Mosey to the “Poles”

    Off to the Light Pole we go!
    Each PAX member on their 6s grabs a pole and holds their ankles six inches off the ground with legs straight – And hold. First PAX member does 5 Heals to Heaven then runs to end of line and grabs a pole. 2nd PAX member then does 5 Heals to Heaven… Progress till a PAX member reaches large light pole half way down the field.

    Light Pole Catch up.
    Mosey to street. PAX runs to the next light pole. 1st PAX member to the light pole picks exercise. Everyone does said exercise till the 6 reaches the light pole. Then PAX does 5 more of said exercise.

    1. Abacus – – Merkins
    2. Phonics – – Burmpies
    3. Abacus – – Windshield wipers
    4. ByProduct – – Alabama Prom Dates
    5. Phonics – – Freddie Mercuries
    6. Abacus – – Hand release Merkins
    7. Phonics – – WWII situps
    8. Abacus – – Smurf Jacks

    Meg’s Hills of 11s
    Proceed down the path to Meg’s Hill
    11s – – Mountain Climbers / Werkins

    Mosey back go the flag

    COT/Namorama

    NMS
    Today was truly a day it was 70 and sunny with not an ounce of humidity in the air. Oh how glorious is our Creator! With no idea (not the F3er No Idea – but literally having not a clue) of how many will show up, YHC was happy to see 3 gathered as he pulled into the parking lot and an additional PAX member join in time for some fun.

    Parking lot tracers were consumed as it is great memory of Lab Rat for the YHC. The COP location was picked as YHC hopes that one day a strength and conditioning room will rest there. But those are dreams someone else will need to make happen. As the COP was concluding there was a great rumble as Spike ran by at a blistering pace and encouraged the PAX to a great day.

    Conditioning was gained as each PAX member pushed it and worked hard throughout the hour. Given the extra time, and the late start, it was decided by the YHC that 11s were possible on Meg’s hill. It is good to use that hill as it is a good one. MudFace did let the PAX know there is another hill down a dark trail that we should venture to at a future time. Oh the options Atlee offers us to torture ourselves…

    The name of the A/O was discussed and it was agreed that Heaven’s Gate will be the name of this A/O. I trust that many of you will take advantage of this A/O over the years to come. Au Revoir!

    Abacus