Category: Richmond, VA

  • Ghost of Sisyphus

    According to the women and dogs walking up and down the namesake hill, this is what the 9 that posted may have done on a Trick or Treat version of TwinTeam. After a scramble to get the coffee maker working and a lap around the parking lot, the Q gave the PAX the semblance of a choice of a Trick or Treat workout during the conversational warm up.

    Once Last Call got his domestic duties straight, we headed to Twin Team. We dropped the first glow stick letting the PAX know that the Sisyphus workout was at hand and made our way up the hill, dropping 4 more glow sticks along the way. Mr. Holland tells the tale of Sisyphus much better than anyone so I stuck to the basics: he made some Gods angry and he spent his eternal days pushing a rock up a hill only to have it roll back and start over.

    Start pushing that rock – run to the first glow stick, bear crawl back. Run to the second, 30 WWII facing uphill, run to the top. Run to the 3rd glow stick, 30 HRM facing downhill, back to the top. Run to the 4th, partner up – P1 runs to the 3rd glow stick while P2 does flutter kicks for 2 rounds. Back to the top. 5th glow stick, 10 burpees then back to the top, stopping for 20 FK, 20 merkins, 20 WWII, 20 bear crawl steps along the way. Back to the VSF.

    Great work men, almost 3 miles covered, most of it going up or down the hill. Apologies to those seeking the Lounge this morning. My name may mysteriously get erased from the Q sheet when an attempting to sign up for TwinTeam again. When I first signed up I had the Murph in mind for the end of the month but changed it to bring Sisyphus back to haunt the PAX. Either way it was going to be a tough one, thanks for letting me lead, sticking it out, and putting up with the whims of the Q at a Haunted Lounge version of Twin Team.

    Announcements –

    • Bridge – 11/15 See EF Hutton for info
    • Chili Cook-off – 11/23 at The Alamo? – 3pm more details to come
    • Thanksgiving Day workout/convergence – 7am at 45MOM
    • Daddy Daughter Dance – 12/6 WEAG

    Prayers –

    • NTB’s coworker from Jamaica connecting with his family and friends on the island after the Hurricane
    • Trials of taking care of elderly parents

    If you can have a day of Creating something, Appreciating something someone else does, Moving your body, and Communing with others, that’s a solid day. With F3 we get at least 2 if not more before most people are awake. Let’s give it away to others so they can get the positive energy that we get to start the day.

  • The Great Pumpkin Route

    A Halloween Special tour of Hanover was embraced with nostalgia today. Runners, bikers, and walkers took in the sights of a fine holiday.

    There was a FNG named Nick, but he disappeared before he could be suitably named. Upon second post and the appropriate inquiry, we will name him.

    YHC took us out.

  • All Members Welcome

    Nothing soft about this launch today.  5 grizzly PAX vets assembled where all members are welcomed.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • HRM
      • LBC
      • APD
    • Begin to mosey around the Wellsley lake, stopping occasionally to exercise and allow the PAX to reunite
    • Stop for 2 rounds of a 5x
      • Run
      • Incline merkins
      • Sumo squats
      • FM
      • H2H
    • Mosey back to the Wellsley clubhouse, stopping occasionally to make the lake walkers uncomfortable
    • 2 rounds of:
      • 20 dips
      • 20 step-ups
      • 20 PLTs
    • Mosey to the bars where each man does 2x 10 pull-ups while the rest do monkey humpers
    • Mosey back to parking lot to stretch
    • COT with YHC taking us out

    We are off and running at the newest AO, “Members Only.”  Do not let the name fool you.  While the esteemed members of Wellsley “workout” in their clubhouse, F3 remains outside and open to all men.  Great work from the PAX, and we still have so much terrain to explore.

    Gomer has his ramp build on the Southside tomorrow.  Reach out for details.  Prayers up for many in the PAX dealing with tough times.  God is good all of the time!

    Attila

  • The morning after

    Seven guys show up to Atlee High School to enjoy the perfect weather again on a ruck or run. The 3 runners jogged into Taylor Farm, Honey Meadows, back to Taylor Farm, and back to Atlee for 4.7 miles. The ruckers rucked for about 2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS: Its not easy when your team is playing Monday night football to rise up for a 5:30 AM workout the next morning. It was 7 – 7 at halftime. Why didn’t I go to bed at that time? I knew what was going to happen in the 2nd half. I should have taken the 7 – 7 victory and gone to bed happy. Well, at least I’m not a hard core baseball fan and stayed up until 2:30 AM to watch all 18 innings.

    Gotta Run!

    Phonics

  • The Theme is “Rain”

    The air was misty,

    the theme was rain.

    -Warmarama: stretches and some Mary under the pavilion

    -Eye of the storm: 15 merkins, leg lifts, pull ups, jerkins, and Lt. Dans

    -Fun on the pull up bars with dips in between

    “God makes the rain fall on the righteous and the unrighteous…”

    -Wall workout: Aussie mtn. climbers, chicken peckers, donkey kicks, and a few others

    -Circle up: copperhead squats & SSH

    If God chooses to be good

    to those who don’t deserve it

    then why shouldn’t you and I?

    COT: The Bridge is coming up, sign up is open for November Breaking Bread. Prayers for Saab’s recent injury which has him sidelined.

  • The Dirty Thirty Lives

    Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes, the beast was put back to rest. And those two Swift Freaks, were not so swift for the remainder of the day.

  • Shapes and such

    A refresher on (running) shapes in the (refreshing) rain. Warmarama – Part 1: Mosey loop around parking lot. Form a perfect LINE for SSH’s, DK’s, CH Squats, Arm Circles. Warmarama – Part 2: Mosey to bottom of hill. CIRCLE up for Ukrainian Soldiers, Imperial Walkers, Merkins, LBC’s. Mosey to track/football field. COP #1: OVAL run around the track with 25 reps before and after every turn. Lt Dan’s, Merkins, Jump Squats, and something else. COP #2: Prostitute style 4 corners of a SQUARE with 50 yards of a football field between corners. WW2’s, Ball Dippers, LBC’s, Monkey Humpers. Mosey to steps above bleachers. COP #3: Partner up for a TRIANGLE Dora. 100 Carolina Drydocks, 200 squats, almost 300 LBC’s as we ran out of time. Running amounted to 2+ miles according to DTH’s IT band… Announcements: Huge Bells on Monday (lots of jokes about bells/balls), Bon Iron on Saturday. Prayer requests: Dookie’s family and Sable’s travels to Africa.

  • The Farm Has Turf!

    Beaver was doing a little travel for work up in Northern VA this week after taking a few weeks off to spend time with the M and 2.0. So I looked up the nearest AO and there she was…across the way from Dulles airport tucked into what looks like some sort of secured area where Astro turf soccer fields where 5 arrived on time and Running Man was running about 10-15 mins late, no that’s not how he got his name unfortunately.
    we did a little bit of everything and brought home a couple new moves to introduce to the men.

  • Wet N’ Wild

    Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga…

    We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome).

    Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The plan was Pac-Man, but apparently the PAX feared becoming waterlogged ghosts. So instead, we explored Thales’ parking lot, Pac man will have to wait…

    Highlights of our adventure:

    1. 12 Corners – Why settle for four like amateurs? We hit every intersection in a figure-8 pattern, cranking out 15 reps of whatever YHC dreamed up.
    2. 7’s – Because 11’s sounded too ambitious for a field that was soft, squishy, and slightly tilted. Burpees + Firecrackers = spicy misery.
    3. Triple Check – Squats, merkins, and a runner.
    4. The Scenic Route – A grand tour: parking lot, woods, bus lane, front of the school, and back to the flag. Finished with three rounds of Ring of Fire.

    Rain? Conquered. Spirits? High. SOJ? Still undefeated. Nancy there will be a lot of well-rested guys at Satan’s Hill for you tomorrow

    Triangle of Trust: Nancy has a good Q for tomorrow at Satans Hill, Chili cook-off 11/23, Daddy Daughter dance 12/6. Prayers for Jamaica

  • Blankets would be Nice

    Five of the best looking brogiis came out to enjoy the brisk conditions for a little pre FW broga. Areas of emphasis included back, shoulders, quads, hammys, calves and groin. Shavasana was a bit chilly with the ever-present breeze, but good times were had by all participants. Well done fellas.