Category: Richmond, VA

  • Myst

    8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…

    Mosey to the baseball field and back.

    Thing #1 EMOM
    5 exercises, 1 minute each. Rinse & Repeat 4 times
    10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups

    Note: 10 second > 3 Second countdowns are confusing…

    Thing #2 CIRCUIT
    4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans

    Note: 20 counts are confusing…

    Thing #3 Ring O’ Fire
    Went around the horn twice

    Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!

    Announcements
    11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
    12/6 Father Daughter Dance @ WEAG
    12/15 Rudy’s Holiday Hustle light run through RounTrey
    12/19 TENTATIVE date for SOJ X-Golf evening – details to come

  • We have a Pavilion

    An ideal dozen came out to the hydrated fields of No Toll to enjoy the unexpected conditions that awaited us in the gloom. Sunny and 70 was the forecast, but that was not the case. Here is how things went down.

    Mosey to the parking lot for introductions and disclaimers. FNG was present so waivers were presented and properly notarized. Warmups consisted of a healthy dose of SSH’s, Dead Man Hang, Cherry Pickers, Jazzercise, Helicopters, DQ’s and other accouchements.

    Mosey to the edge of the pavement to begin a normal 4 corners. 10 Lt. Dans, 20 WWII’s, 30 Carolina Dry Docks, 40 Monkey Humpers (just in time for a witness to enjoy the view).

    Mosey to the far field for a Beast. 6 rounds, 6 exercises at 6 stops. Merkins, Bobby Hurleys, Imperial Squat Walkers, Carolina Dry Docks, WWI’s and Burpees were the selections.

    Mosey back towards the flag with a quick stop at the gates for quadruple check. Timer runs to the water tower, shoulder taps, arm circles, squats were the exercises. Almost 1 round completed before time was called. BTTF for numbers, names announcements, prayers and coronation of the FNG. YHC took us out.

    Announcements/Prayers: Broadway is at Chippenham with a minor heart issues. Prayers for him and his family for a swift recovery. Machismo is smashing some burgers this weekend for his church. See deets on slack. Welcome Marshmello. Neighbor of L Woods who enjoys spinning the tunes at various social events, sometimes without clothes. Swift recovery on the knee that popped during the beast and hope to see you back out at the gloom.

    NMS: It has been a while since YHC has enjoyed a good simple Beast at the lush fields of No Toll. Conditions were not ideal but we had to embrace the suck to obtain the full benefits of the Beast. Well done today fellas. Great mumble chatter as always and appreciate the opportunity to lead.

  • Puddles & Goose Poop

    19 noble warrior braved the wet and windy gloom of a Tuesday morning to attack the terrain of Heartbreak Ridge.  Here is how it went down:

    • Mosey to the blacktop for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • 4 corners with 10, 15, 20, 25 reps of an exercise
      • 70 HRM
      • 70 WWII sit-ups
      • 70 monkey humpers
      • 70 2x crab cakes
    • Mosey to the hill for an 11 with squat thrusters and Chuck Norris
    • Mosey to the parking lot with a Bernie up the embankment for some Mary
      • Cross-legged crunches – each side
      • WWI crunches
      • FM
    • Stretch
    • COT with YHC taking us out

    Solid work from the PAX today.  The blacktop was filled with puddles and goose droppings, making the 4 corners a minefield that left some wet and narley.  The 11s were a curveball as the PAX did not expect YHC to include so much cardio.  All in all, great work from the PAX.

    Bootleg is taking a group to the Bridge in 2 Saturdays (10/25).  Lunch today at Joey’s.

    God is good all of the time!

    Attila

  • The Owl

    Fifteen runners and walkers departed into the cool fall mist – seeking hills to cover and darkness to overcome. According to the four deer in the woods and the vocal owl in the tree canopy, all routes were covered with success, camaraderie, and conversation.

    YHC took us out.

  • New Baby Daddy!

    0530 hit and I threw on some music as I started my ruck, fully expecting it to be a solo mission. Then at 0532 I spotted a familiar truck rolling in. Out of nowhere I heard a whistle behind me. I thought “That’s odd… I’m not even wearing my hoochie daddy shorts today.” I had to turn around and investigate. There he was BEAVER emerging from the darkness. We hit the trail and knocked out about 3.5 miles give or take. Most of the ruck was filled with good chatter about his new little girl him trying to balance the whole gang, family life, and everything that life throws at you. During our little adventure we were being stalked by an owl all morning. Thing was massive it was pretty much the same size as us.

    Don’t Waste The Day!

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!

  • 7 became 9

    0530 7 men step off and next thing you know the Fudd Mobile comes rolling it. A couple minutes later Fudd catches up and he’s joined by Upchuck. Upchuck is rarely late but he gets bonus points for Double Dipping.

    Various exercises in front of Zinger Fitness

    Mosey over to Kanawa for a Triple Check.

    Mosey back. Stop and do 14 WWII’s in a parking lot

    Mosey back. Circle up. 92 LBC’s.

    Today is Columbus Day. 14 WWII’s and 92 LBC’s to signify 1492, the year Columbus discovered the Americas

    Announcements – Bootleg is leading a group to The Bridge the Saturday of October 25th. EF Hutton is leading a group to The Bridge in November, the date is TBD.

    NMS – Fun times this morning. Lots of complaints with the Indigenous Peoples Bear Crawl. Been a while since we did that.

  • Solo Indigenous People Run

    Today YHC had the best indigenous people run to commemorate the holiday. 4 miles of sprinting to the front. Route was around the high school, to the park, back around the high school, in and out of various parking lots and cul de sacs.

    -Singer

  • Thank god for the wind

    11 of SOJ’s best started the week the right way with an Alamo beatdown. The wind was blowing and autumn has arrived, with Wildcat leaking gas the PAX was thankful of the wind. According to the lady going to the clubhouse gym this is what happened.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    COP 1: Triple check, runner down the hill to the bunker, hand release merkins, WWII’s.

    COP2: Triple check, runner through the bunker up the other side. Drydocks and LBC’s.

    Lunge and bear crawl up the hill. Mosey back to the clubhouse.

    Split the PAX. I runner to end of lot on each side while pax perform exercise. 3 minutes of Mary to close us out.

    Announcements see slack. Chili cook off.

    COT: Prayers to Heist’s brother, YHC took us out in prayer.

  • Kiss my grits!

    8 regulars and an FNG (Hospital Name Mel who is now known as Flo) did a tour around the Deep on a breezy Monday morning. After some warmups we went to the bus loop and did some walking LT. Dans and then some double polar bears until we got to the end of the covered bus pickup. We then partnered up and one partner did walking Ukrainian Soldiers while the other did 3 burpees and then ran to catch up to his partner to switch. We did this to the back fence. After walking through the fence, we got to the paved path and crab walked up the curved path to the blacktop.

    At the blacktop, we did two rounds of 4 corners. 1st time was 25 at each corner with WW2, SSH, Squats and Merkins. The second time we did 25 jump squats, 50 heals to heaven, 75 SSH and 100 LBCs. We then hit the swing set for a triple check of swing pumps, WW2 and a half lap timer.

    With a little time left, we moseyed to the front hill and ran up to the sidewalk and did 5 burpees. After a mosey to the flag, we did a quick Mary of LBCs, Hammers and Heals to Heaven.

    Gomer invited Flo and he kept up with the pax well and hopefully we see him again soon.

    Lunch Tuesday at Joey’s Hot Dogs.

    Thanks for letting me lead.