Category: Richmond, VA

  • Don’t Stop til You Get Enough

    2 Weight lifters emerged from the gloom with more gear! We can’t get enough of the kettlebells and sandbags!

    Warmarama OYO for a few minutes and MC

    COP1 – 3 Rounds – P1 Runs a .25 mile while P2 does 10 reps of all 5 of the following exercises:

    • 50 lb sandbag squats
    • Merkins
    • 50 lb Sandbag Bent Over Rows
    • Knee Clappers
    • American Hammers w/KB

    Run a quarter mile.

    COP2 – 3 rounds – P1 walks while doing shoulder to shoulder with 50 lb sandbag while P2 Lunge walks with 30 lb KB – walk 30 yards and trade making way back.

    After Burner –

    • 10 Burpees
    • Freddie Mercury
    • Heels To Heaven
    • WWII
    • American Hammers

    Great workout this morning WW! I’m happy to struggle with you brother.

  • Get on your knees and close your eyes

    A trio of brogiis embraced the ideal conditions for an early morning stretch session. Full body work today with an extended shavasana to enjoy the perfect morning weather. Headlights are an unwelcome distraction but the ambient mumble chatter made for a good time. Well done fellas.

  • Best 43 minutes of your life

    After the beatdown that occurred at No Toll yesterday, YHC’s Garmin watch said he needed a few extra minutes of sleep to recover, and who am I to argue!? Hopped in my car, passed some ruckers in the gloom and made my way to The Woodshed! Futon got the boys warmed up, no clue what he did because I wasn’t there…

    I will say, it’s nice to show up to a workout and have the squad already circled up and ready to go! jumped right into some SSH and extra curricular activities to get the blood flowing. Verified that Teddy still had some blocks on site, he confirmed so we moseyed over to grab them and headed to the field.

    Line up for EMOM.

    Round 1
    Curls, overhead press, merkins. Run to the first bench and back.
    Observations: Futon is still the king of EMOM, dude can’t be beat. Dr Scholls and Spud Webb gave it a good run, but Futon capped out at 19 reps when others couldn’t. YHC’s chest was on fire at 16 and let out a soft whimper as he conceded.

    Sprint to other end of the field, mosey back

    Round 2
    SSH, squats, block curls. Run to first bench and back
    Observations: The key is to get the rotation correct. Curls into squats into SSH was the key, but our natural tendency is to do SSH first unless you’re a weirdo like Warby. F3 veterans are some sneaky dudes! Futon said “these are hard exercises to cheat on” but yet somehow, some way, Dumar puts on a masterclass in corner cutting. Not to be outdone, Hermey did his best Andy Dufrain impression and managed to get his block 10 yards in front of everyone else and cut his run distance by 20%. Age isn’t just a number they say…

    Circle up, announcements, prayers – Rock N Roll family event, homegrown half, CSAUP 9/26
    Lobstah’s friends child age 7 recently diagnosed with cancer, Excel travelling to Clarksville

    FNG! TIMMY
    Known for following Teddy KGB everywhere he goes, TIMMY lives in Harpers Mill and is a veteran, works for a consulting firm where he consults with other consultants to give consulting advice to clients; has 3 boys (5,7,9? don’t quote me) and roots for the Yankees and NY Jets and loves the movie Inception, the guy can’t shut up about it! Last name Timmons, so TIMMY was a natural choice. Welcome to the PAX my man

  • Lumberyard Ruck and Run!

    3 HIM’s emerged to the Lumberyard for some heavy rucking and running!

    Wonka and Beaver carried a lot of weight – I decided to venture off for a run and we met back at the starting point for names and numbers.

  • 10,000 steps a day

    Three dudes and a dog posted to Raider Run/Ruck today. Once again, YHC gladly walked with the ruckers and dog since no other runners posted. They walked to the end of the Atlee High School Road, did a U-turn in Honey Meadows, and walked back to the school for just over 6,000 steps.

    COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS

    Great conversation today. Much of it discussed step counts per day, walking a walk vs. riding in a golf cart, and the importance of steps. YHC told a story that when his oldest was 1, he saw a man who looked 60 plus body surfing with who appeared to be his 10 year old grandchild. That man never saw me looking at him, but he was such an inspiration to me today. I hope I can be physically able to be active with my future grandchildren many years from now.

    Announcements

    2.0 friendly workout and ultimate – This Saturday at 6:30 AM at DaPile.

    Gotta Run!

    Phonics

  • Good Day for a run on West Franklin

    A mix of regulars, summer tourists and a downrange visitor convened for the most recent edition of RAMM. YHC had posted the routes the night before but reviewed them once more for good measure.

    4s: https://onthegomap.com/s/5eha4kmp

    5s: https://onthegomap.com/s/3tsk0njm

    6s: https://onthegomap.com/s/0g6mfb69

    Numbers / Names / Announcements

    YHC took us out.

    Thanks to EF Hutton for the text reminding me to post the backblast. YHC was out of town all weekend and had forgotten.

  • Unsolicited Feedback is a Gift

    Saab abides.

    https://onthegomap.com/s/ck0vs5b5

    https://onthegomap.com/s/1d4qguii

    https://onthegomap.com/s/q0spditd

  • NOS vs SOS, The Ultimate Rivalry

    27 SOJ warriors met on the pristine NoToll fields of battle for a first ever NOS vs SOS (North of South, South of South) Rivalry matchup. The ultimate disc was the weapon of the day and both sides of Midlothian were ready to do battle. Here’s how first blood was not just drawn, but gloriously spilled without mercy. 

    The THANG:

    WARMERAMA: 

    • Mosey lap around the field and circle up
    • Welcome & Disclaimer
    • Brief smattering of IC Reps

    SPLITTING TEAMS:

    • SOS brought 11 PAX and a fancy LED frisbee 
    • NOS brought 16 warriors, and two HIM’s who live at or just on the other side of Midlothian were sent over to balance the teams (originally we had 15 so after sending two over it was an even split 13 vs 13, then NOS had a latecomer join during the first game)
    • With NOS and SOS split, Crabgrass and DTH split their PAX in halves, so each playing team was either 6 or 7 guys
    • Rules explained – two 15min games for each team to play the opposing two teams. Final score cumulative.

    GAME 1:

    • The 6v6 teams took the further field, while the 7v7 remained on Field 1
    • LIFO Destiny’s Child arrived during Game 1 and joined the NOS 6 man team as a sub
    • The 7v7 was a fairly even match-up with NOS pulling ahead to win 4-2
    • The 6v6 was reportedly “excellent exercise” with a score of 0-0… YHC was to later learn this was the score Crabgrass wished for, but was in fact a massive victory for NOS of 7-0
    • Total points: 11-2 with NOS well ahead 

    GAME 2:

    • Teams switched opponents
    • For the 6v6 game, the extra man team used a sub to keep it even, and NTB even played for the SOS and got them a TD
    • Final score for both games was 7-1, with NOS proving to be the clearly superior PAX when it comes to Ultimate Frisbee
    • Total points: 14-2 with NOS on top

    FINAL SCORE: NOS 25, SOS 4

    • TClaps to the NOS Warriors!!!
    • Challenge thrown to SOS to host and choose their preferred sport for the next matchup. 

    Circle up at the Fieldside SF for COT:

    • Counterama # 27
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Pad Thai and his M have reached the Delivery Day today for their second child, prayers for peace and safety for mother and child

    NMS:  Well WELL, that was quite fun to trounce the boys of the deep South! So far the young pups are all bark and no bite. We’ll just have to wait and see what they can do for a comeback match hosted on their own SOS turf. Honestly there were amazing plays for both sides in all the games, but the NOS PAX have a few ringers and were able to get the passing game to work well. Look forward to the next one. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour Ongoing
    • 7/27 School of RUCK (7am kid-friendly workout and ruck at Rockwood Park)
    • 8/16 Homegrown Half
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC 

  • Confuse the Pax

    An even half dozen shied away from the No Toll fields. While we wished our PAX well and hoped for Victory, this Pax decided to avoid injury and stay close to comforts of home. According to the CPS 12 month employees here is what happened:

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Farmer Carry to bus loop. Spread out every other lot stripe. Each pax select an exercise. Pax would perform exercise, run tracer to next station and rotate through. Exercises were: Upright rows, Romanian deadlifts, Merkins pull through, swings, skull crushers, curls. Repeato for round 2. Round 3, 4 and 5: Each pax add an exercise. Added were WWIII’s, Overshead press, American hammers, Lawn mowers, Helicopters, single arm press. Back to flag and time was called.

    Announcements: Homegrown half, CSAUP ruck,

    Prayers to Florences family as they deal with loss.

    YHC took us out in prayer.

  • Freshly Cut and Moist

    A pair of touchdowns and extra points gathered on the freshly cut turf of HBR for the Tuesday tour stop.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Mosey to HB Hill for a Dora
        • 100 HRM
        • 200 WWII sit-ups
        • 300 APDs
      • Over to the football field, partner up for 3 rounds
        • 20 PLTs
        • 10 Boo-yeah merkins
      • 3x check with a run, FM and CDD
      • 6 100-yard sprints
      • Mary with various forms of crunches
      • COT with YHC taking us out

    The PAX was covered in sweat and grass clippings today.  Great work from everyone.  Good to see some old faces.

    Prayers up for Handshake’s niece as she has a new tumor in her lung (11 YO).  Continued prayers for Fireman Ed, Fudd’s sister Mary, and Roger Roger’s family.  Cancer sucks!

    Gridiron is at Lake Anna on Saturday.  There is a 2.0 workout at DaVille.

    God is good all of the time!

    Attila