Category: Richmond, VA

  • Madonna’s Sweat Lodge

    13 Material Girls swarmed to the sound of a minimoog synthesizer and some classical trap beats. Moths to a flame.

    Mosey around the block while waiting for Salt Lick who was easily able to track us by the sound. Warmarama with some Miley Cyrus squats, hands in the air like you don’t care. Don Quixotes because it’s our party and we’ll do what we want. Some other warmups, its my backblast and I’ll say what I want to.

    Mosey to the lower cul de sac to find a locked gate, which was fine since we had light pole 11s to do, jump squats and WW2s all the way back to ramp.

    Lunge walk up the ramp with ascending mirkins at each light.

    Triple check with some big step ups, v-ups, and tooth fairy up the stairs and back around.

    Mosey to the a new Forge feature: the Sweat Lodge.

    ‘Like a Prayer’ cranked to the max, we did 5 hoedowns, 1 balls to the wall, and 5 donkey kicks, on repeat for 5 minutes and 40 seconds. It’s a long song but oh so resonant against the walls. When you call my name, it’s like a little prayer.

    Mosey back to the flag for some ab Mary until Last Call ran out the clock and we were done.

    COT.

  • Better late than never!

    It’s been a while but I do remember we logged more running than usual and knocked out plenty of Merkins. Chicken Jockey rolled in around 7:15, but he made it and that’s what counts!

    We wrapped up with Numbers, Names, and announcements, including the upcoming Mud Run south of the James that Beaver, Yukon and a few others are doing.

    YHC took us out in prayer.

  • Rainy Days and Wednesdays

    Never get me down…

    YHC was pleased to show up at the Woodshed this morning to find 3 other HIMs ready to brave the storms and challenge the environment with a rigorous workout. Actually, we were all secretly wondering if we would be the only one and would dart off to Wawa for breakfast instead. But we were elated to have partners in rain dancing and lightning avoidance.

    Here’s how it went down:

    The rain held off enough to jump start a mosey at 5:30 and run down the road and back. As we arrived back, the rain returned and we darted under the overhang for the pool entrance. With 4 HIMs, this became enough space to avoid most of the rain for some SSH, DonXs, Cherry Pickers, dead man, arm circles and stretching.

    COP1 = Hold The Line

    Not this “Hold the Line” (https://www.youtube.com/watch?v=htgr3pvBr-I)

    But this hold the line: Isaiah 40:31 – But those who wait on the Lord shall renew their strength;
    They shall mount up with wings like eagles,
    They shall run and not be weary,
    They shall walk and not faint.

    Intentional exercises set up to show patience, then action, then patience again. And then a run. Because why not a run in the rain.

    • Wall sit for 45 seconds, 10 air squats, wall sit again for 30 seconds, 10 mountain climbers since it was raining hard
    • Coupon extended to the front and hold 45 seconds, 10 curls, extended for 30 seconds, 10 mountain climbers
    • Squat hold for 45 seconds, 10 Lt Dans, squat hold for 30 seconds, run a lap around the parking lot since the rain subsided
    • Bent over row coupon hold for 45 seconds, 10 rows, hold again for 30 seconds, run a lap
    • Split lunge hold for 30 seconds each leg, raise arms on each side for stretch and balance, split lunge again for 20 seconds each leg, run a lap
    • Suitcase hold with coupon each hand for 30 seconds, deep squats, suitcase hold each hand for 20 seconds, run a lap.

    COP2 – Man In Motion

    In honor of my wife’s step-father mounting his scooter for a 5 mile journey down 4-lane roads and losing juice halfway through, the PAX performed a 4-corners route that included 2 sets of Freddie Mercurys, Merkins, LBCs and mountain climbers.

    We ended with a rectangle of trust, a couple of prayers for healing and drove home in the rain.

  • Why so much running?

    8 of the SOS SOJ finest rolled into the old hundy to see what a YHC kettlebell beatdown had in store for them. According to the unfriendly runner who was invited to join, but sneered at us instead, here is what went down.

    Mosey around the front lot. 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- Runner is timer across the lot. Called exercise is done until timer is back. Swings, Overhead press, curls, Skullcrushers, Squats, LBC’s, Dollies, Merkin pull through.

    COP2- Run 50% half way and 100% halfway. Other runs called. Down back 2 more times.

    COP30 Runner is timer with 8 exercises completed. Side swings, Crowns, APD’s, Flutters, etc.

    COP4- Repeato COP2

    COP5- Various exercises until time was called.

    Announcements- See slack

    YHC took us out in prayer.

  • Masters of our Domain

    A powerful group of 5 enjoyed the prestorm conditions to work out various areas of emphasis. These included shoulders, hammys, hips, necks, calves and quads. Various desires of preferred alternative activities were voiced during the broga session including experting certain crafts. 10,000 hours is the expectation. Elongated shavasana was enjoyed by many. Well done fellas.

  • Lightning Ruck

    Thunder boomed in the distance. F3 is rain or shine! 0530 and four CSAUP-loving SOJ studs shouldered the 60# sandbag and took off into the gloom. The goal was to reach DTH’s house and back within the hour. The neighborhood route was chosen to maybe dodge the risk of tree-falling injuries in the woods. Within 2 minutes sheets of driving rain drenched the PAX to the bone and filled our boots with an extra 5-10 pounds of rain water. Lightning in the distance was noted with due awareness but remained at least a mile away. High speed pace was maintained in a mostly downhill route to DTH’s place, dropping the Sandy in the new carport, then hustling the uphill Oxford streets back to the AO by 6:02.  Nobody died. Scram is a Double-Respect BEAST. Memories for life. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Run + Ruck

    One hit The Clinic for a combo workout.

    Round 1: Run 4.1 miles

    Round 2: Ruck 2 miles with 40 pound pack.

    Number, name, and YHC took himself out.

    NMS: Good to catch up with Omar briefly. Congratulations to the hotel for a successful World Cup. Staff hosted Brazil, England, and England again. Everyone seems happy to be back to hosting just the Dolphins Training Camp.

  • A Little Water Never Hurt Anything

    6 veterans posted loyally amidst the tumultuous weather. Temperatures were 70 and sunny. According to the gentleman biking through the neighborhood during said massive thunderstorm, the following might have happened:

    COP:

    30 SSHs (4 count)
    Dead Man Hang
    Left leg high, right leg high
    Wilson’s Wife
    Pigeon left / right
    Imperial Walkers

    Triple Touch a Pillar

    Partner up, touch 3 poles, mercans, WWIIs, something else.

    Elephant March…bear crawl in a line stopping to do various exercises while dodging the rain. Mercans, gas pumps, flutters, blah, blah, blah.

    Rain seems to have stopped…

    …Mosey to the back portico…which is closed for construction.

    Touch Some Construction Equipment. Rounds of 4, 6, 8. WWIIs, reverse crunches, and something else.

    Rain re-starts…mosey to the breezeway.

    Circle-of-Pick-‘Em.

    Rounds 1 and 2:

    7 Monkey Humpers
    60 seconds of People’s Chair
    10 Jazzercise
    20 LBCs
    Something from Handshake
    5 Burpees

    Slight adjustments for Round 3.

    BTTVSF.

    Numbers, names, and prayers for various people of importance.

  • He who controls the weather controls the world!

    Wednesday 5:25AM. Six cars in the Pocahontos parking lot. Lightning in the background. Decision time: do we go to the parking deck and ensure the rain goes away or get out of our cars and run in the storm?

    Parking deck workout was the decision and the rain stayed away.

    The parking deck was steamy and we still got ~2.5 miles distance doing 11’s of Merkins and Jump Squats and a triple check of flutters and hammers. I had one stipulation of doing 5 burpees when any cars interupted our workout. We lasted ~35 minutes until two cars added 10 burpees to the workout.

    Glad to see six of us who got out bed despite hearing rain. Happier to know I control the weather!

  • Mammoth Fake Out!

    YHC posted a phony preblast last night for this mornings Mammoth Balls workout. Choo Choo showed up prepared to put in the sweat! Here’s what the Jeepers Creepers witnessed.

    Stretch OYO and a mosey south and back up the parking lot.

    The workout was simple: perform 3 sets of 7 reps of a KB or sandbag exercise in rotating fashion between Choo Choo and YHC until we run out of time.

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