Category: Richmond, VA

  • SOP rules soccer

    Eight undeterred PAX posted to HBR against better judgement. No PAX were injured in the icy conditions despite Pigskin’s best efforts. We did:

    Normal COP stuff, where the closest PAX member to the AO arrive midway through. Mosey to the cellblock cove area to find it 100% ice. Audible over to covered bus dropoff area. Grab a pole and boxing cockroach while end pax does 5 merkins then moves along. Mosey to pullup bars: 4 rounds of 8 Pullups and jump squats. Over to PES backfield for main event: snowy soccer. Teams were divided up of 3 SOP’ers + Offshore against the ones wearing too much. SOP dominated.

    Mosey back to covered area for 3 rounds of PLTs. Back to the flag. YHC took us out.

    NMS: Fantastic to have 8 out in the Gloom given the ice and cold temps. Bonus points to Offshore who ran to the AO from home, timing it perfectly arriving at 5:29. The parking lot was all ice so we searched for covered area. Pullup bars were not too icy and soccer was a nice way to move around and stay warm.

  • You Can Dress Too Warm For This Weather

    3 noble nomads embarked on a frozen ruck to ensure the hiking trail at the Lumberyard was blazed for the late morning risers.
    Wildwood could nearly ice skate the trail in his sneakers. Choo Choo forgets his watch(terrible feeling if you like tracking your workouts). YHC dresses way too warm and discreetly pulls the tarp to cool down the nips!

    Great ruck gentlemen, we trailblazed at least a minuscule section to make it back to the chariots on time.

    Beaver F3ver and the Lumberjacks out!

  • Frozen Kettlebell at Old Hundred

    Warm up

    Tabata: one minute on and 30 seconds off. Total of 4 sets consisting of a minute of KB swings, KB Goblet squats, Burpees and World War 3’s with KBs

    Triple check: Farmer’s carry w/ KB while other two do KB curls and skull crushers

    Ended with one minute isometric holds of various exercises and more burpess

    Closed with Circle of trust

  • NO TOIL

    Eight CSAUP-loving SOJ studs accepted the 4WD challenge and whatever MABA madness might be in store. Here’s how we counted to 100:

    The THANG: 

    • Welcome & Disclaimer
    • #MABA… x10 Burpees OYO

    COP #1: 

    • WARMERAMA = BURPEE TRAIL
    • Mosey around the woods loop periodically stopping to complete x5 burpees
    • TOTAL x30 Burpees

    COP #2:

    • QUARTER POUNDER PLUS
    • Line up on the end of the Field
    • Sprint to 25yd, x25 Mtn Climbers (2-ct), Bernie back
    • x5 Burpee recovery
    • Sprint to 50yd, x50 Michael Phelps holding People’s Chair, Bernie back
    • x5 Burpee recovery
    • Sprint to 75yd, x75 LBC’s, Bernie back
    • x5 Burpee recovery
    • Sprint to 100yd, x100 SSH’s, Bernie back
    • x5 Burpee recovery
    • TOTAL x20 Burpees

    COP #3:

    • PAVILION LADDER
    • x8 Burpee, run around Pavilion
    • x7 Burpees, run around Pavilion
    • ETC, down to x 1 Burpee & Run
    • TOTAL x 36 Burpees

    F3 PLANKORAMA REVIEW

    COP #4:

    • PAVILION COOL-DOWN …you know, since we didn’t do the usual Warm-Up at the start
    • x6 Burpees
    • x10 DQ’s IC
    • x10 ISW’s IC
    • x10 Soldiers IC
    • x10 Cherry Pickers IC
    • x15 Tempo Werkins IC
    • x5 Ranger M’s IC
    • x10 WWII’s IC
    • x10 Left Oblique WWII’s
    • x10 Right Oblique WWII’s
    • x20 Heels to Heaven
    • x10 Suzanne Sommers (ea side)
    • x20 APD’s
    • x30 Moroccan Nightclubs IC

    Mosey BTTF:

    • x10 Final burpees to complete today’s MABA 100 Burpee Challenge – BOOM! 

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Power outages, City Water Out

    NMS:  The DTH+Sable caravan arrived on scene and another 6 joined the party. GREAT numbers for 20 degrees and black ice everywhere. Extra emphasis was given for the Disclaimer this morning! Effort was made to spell NO TOLL in the snow while cranking 100 SSH’s, but Bromance thought the beatdown wasn’t hard enough and spelled NO TOIL instead. L Woods continues to accelerate and earned the name “L rabbit” as YHC tried to keep up with him. Belay’s fitness level and high quality form continues to set the standard. YHC did not take the bait and leap the gate today – nobody needs a broken leg. And hey, we stayed warm and crushed 100 burpees! (Actually 102 cause addition apparently isn’t my talent). Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TONIGHT!!!  7pm SOJ Meeting at Rodeo Clown’s house, open to ALL SOJ PAX
    • Thur 1/9, TIM MAN VQ at The Forge!!!
    • Sat 1/11, Split BDay Q at Dogpile
    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • February CSAUP – Frozen Triangle

  • No more slurpees for the Alamo guy. Just slush.

    title refers to this current event: https://www.wtvr.com/news/local-news/7-eleven-fire-time-square-drive-chesterfield-jan-5-2025

    Anyway – six dudes today. No injuries.

    Warmorama: SSH, squats, merkins and some stretches.

    COP 1: Triple check behind the pool: Squats and Merkins. Runner to edge of woods and back.

    COP 2: Slide over to the bunker for 11s in the dry part. SSH and 2x flutters.

    Next – gave option to check out the burned down 711 or stay in the bunker for beatdown. Good choice from Pax because the beatdown would have involved burpees. Jogged to 711 and back. Yup. It’s burned down. News crews there for the story of the day. Potentially the site of Chick Filet joint venture?

    Mosey back to Alamo for a very quick DoRA of 50/100/150 – merkins/squats/SSH.

    Numbers/Names.

    1. Pray for WC and his quarterly cancer scans 1/7.
    2. Pray for safety.
    3. Frozen triangle in 1 month.

  • Is anyone going to Hoedown?

    Fortunately, the answer was ‘yes’. Given the rain, and with the snow on the ground, we opted for the covered walkway and stayed dry. We did a ‘Hot Tater’ and dreamed of 67-degree weather in Florida.

    Actually, I’m hoping for a decent snow. Since I moved here 3 and half years ago, we haven’t had much snow. I’m hoping the rain doesn’t wash it all away.

    Upchuck started us off with: (this is roughly right)

    • 35 SSHs in cadence
    • 10 Monkey Humpers in cadence
    • 15 Imperial Walkers in cadence
    • Stretch (touch the ground)
    • Cobra
    • 10 Reverse crunch in cadence
    • 10 WWIs in cadence
    • 3X: Bear crawl to the break in the railings, 3 merkins and mosey back

    1-800 took over:

    Triple check: This was harder than it sounds. We had to pick 2 other partners. Very challenging. The other challenge was remembering to rotate thru the 3 exercises. It takes a Harvard education to do this correctly.

    • Partner 1: Bernies up the walkway to the door and moseys back (touch door lightly so as not to set off the alarm)
    • Partner 2: Merkins
    • Partner 3: Squats

    11s up the covered walkway to the doors

    • Jump squats
    • WWIIs

    Pigskin finished:

    To the wall under the covered area by the gym

    • 15 People’s chair air press in cadence
    • 10 BTTW Hand touch in cadence
    • 10 Mike Tyson OYO
    • 10 BTTW Australian Mountain Climbers in cadence
    • 15 Donkey Kicks OYO
    • 10 BTTW Toe Taps in cadence
    • 10 Mike Tyson OYO

    To the Railings

    • 10 single count Bulgarian split squats: right leg back
    • 10 single count Bulgarian split squats: left leg back
    • 10 single count Derkins
    • Repeat above except 9 single count
    • Then 8 and so on down to 1

    Finished with some Mary

    • 15 Crunch Frogs in cadence
    • 15 Heels to heaven in cadence
    • Plank, right arm and/or leg high
    • Plank, left arm and/or leg high
    • Elbow plank to count of 45
    • 6-inch leg lift to count of 60

    Announcements:

    The Bridge on Saturday, January 25. See Fudd (not Fud, Fudd). This is a ‘halfway house’ (my choice of words) to ease inmates back into the outside world. As the saying goes “every saint has a past and every sinner has a future”. We all have regrets, it’s a part of life. Dedicate yourself to forgiving the ‘f-ups’ of others as well as your own ‘f-ups’. I think it helps when we think of these things as ‘opportunities to learn from experience and get better’.

    Tomorrow at Heartbreak Ridge, the Q sign-up sheet has Honeydo with a “?” mark. Will we be pencil rolling up the Ridge? Scorpion Kicks in the snow? If you want to find out, show up!

    1-800, Upchuck, Pigskin

  • 25 for 25

    One warrior rose early from the fart sack to ensure his chariot and steed were ready, warm, and free of snow for the icy tundra that stood between he and an OTB iron chucking at Thee Ol’ Lumberyard!

    Warmarama – 100 single count SSH’s, 30 Imperial Walkers, 25 WW2’s. Each separated by some form of stretching.

    The Thang!

    25 lb iron/3 sets of 25 Reps. Majority of sets split by 10 Burpees. Tallied 120 Burpees.

    • KB Swings
    • Squats
    • Curls
    • Skull Crushers
    • Clean & Press

    Mary – 25 Reps

    • Roll Overs
    • Right LBO’s
    • Left LBO’s

  • Leave No Man Behind..even in this weather

    Well, the weather kind of sucked…but Attila embraced F3’s “leave no man behind” and joined me at The Deep, despite the rain/sleet/snow combo. But the Q came prepared and brought sleds 🙂

    After a brief warm up we went to the back hill for 11’s…Jog up the hill with your sled for Squats, sled down for Merkins. Next was another round of 11’s (without the sleds) of Step Ups and Dips. Dried off from the rain with 3 rounds of 20 PLTs, 10 Mike Tysons, and 15 Air Press/Milkers/Muhammad Ali’s.

    Finished with 5 rounds of sprint up the hill and sled down (more cardio than you might imagine).

  • Two Run Two

    2 HIM’s teamed up at The Lumberyard this early afternoon for a Garmin Coach run: a 10 min warmup, 2 mile run and 10 min cool down. We had some great chatter the whole way!

    Good to get some extra credit in today Wildwood!

  • in search of the Alaskan Pipeline

    Two intrepid PAX braved some bitter cold to get in a few miles today. With Big Rig doing the Roanoke Half and YHC doing the Willis River 35k, we both were needing to get in some big miles this morning. We made it out and got in a solid 15-16 miles. Time on feet was high with slow paces and stops for thawing out, hydration and nutrition. Always good to get some miles in with Big Rig. Talk about cold, things were freezing YHC had never experienced before!