Category: Richmond, VA

  • Winter Is Here

    4 boot campers and 1 runner posted on a cold Saturday morning to get their weekend started.
    Spit got some miles in and left early.

    The 4 boot campers decided to hot potato the Q.

    Phonics Q

    Mosey to CSES service road for some COP (bunch of exercises to warm up)

    Partner up – 50 pull ups between the 2 partners.

    4 corner around the track – lunge to C1, 25x bouya merkins, C2 25x PLT, C3 25x merkins on partner while he planks, C4 something

    Bulkhead Q

    Mosey to CSES playground. Partner up. P1 swing leg crunches, P2 run to soccer goal post. 3 rounds.

    Wall sit + Donkey kicks rotation x 3

    Quadruple check – P1 dips, P2 step ups, P3 Carolina Dry Docks, P4 loop around the trailers.

    Mosey back to flag, stopping occasionally for different ab exercises.

    Numbers, names, Opus took us out.

    Notes:

    Spit no hate Q at Dogpile next Saturday. Good second F at Local Cup.

  • Introducing: THE WHEEL OF DEATH!!!

    15 cold weather junkies converged at Rockwood but instead of the expected ice bath immersion experience, the good Doctor kept his comrades warm in the pursuit of MABA madness. Here are the mountains these heroes conquered today:

    The THANG: 

    WARMERAMA: 

    • Multiple laps around the parking lot with variable movements to get the blood flowing
    • Circle up on the Bball Court
    • Welcome & Disclaimer
    • Variable reps IC with a bit of stretching

    COP #1: 

    • Shift back to the front parking lot for FOUR CORNERS – LADY OF THE NIGHT
    • Corner 1 – #MABA – yep, x10 Burpees
    • Corner 2 – x20 Oblique LBC’s (x10 ea side)
    • Corner 3 – x30 Mtn Climbers
    • Corner 4 – x40 Nancy Kerrigans (x20 ea leg)
    • (=70 Burpees in total)

    COP #2:

    • Mosey to the playground and present THE WHEEL OF DEATH!!!
    • All PAX plank with feet on rotating platform
    • PlankWalk to rotate the dias for one full circuit – many PAX fell away in this effort

    COP #3:

    • Mosey to the large middle lot
    • BEAST – explained to PAX – x6 stops with x6 Reps at each stop, for x6 Rounds total
    • Round 1 – yep, #MABA, Burpees (=36 total)
    • Round 2 – APD’s
    • Round 3 – Plank Line Hops
    • Round 4 – Deep Squats
    • Round 5 – WWII’s
    • Round 6 – Groiners

    COP #4:

    • Back to the WHEEL OF DEATH
    • The Q had been contemplating the failure of the former effort, so PAX directed to partner up
    • One partner planks on the rail, legs held by their partner, with entire PAX walking the dias clockwise until a PAX drops – got maybe 2 rotations
    • Switch positions and walk the other direction until a PAX falls out – BETTER with maybe 4 rotations! 

    COP #5:

    • Mosey BTTF and circle up
    • HUNDO FLUTTER 
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Empty Rockwood Q sheet on a Friday will almost always mean a DTH double-Q, and a few headlocking texts to get the PAX out even in the bitter cold. Way to get out there gents!!! YHC has been eyeing the new playground equipment for a couple months, and decided today was good for introducing the Wheel of Death. LOTS of options with this bad boy. Partnered option two was awesome – maybe add burpee penalties next time for guys who drop out until we have a winner team left. Love this SOJ PAX and all the energy going into the new year. And yes, if you hadn’t already noticed, every DTH Q this month will check the MABA box. Let’s GO!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TUE 1/7, 7pm SOJ Meeting at Rodeo Clown’s house, open to ALL SOJ PAX
    • Wed 1/8, Swirly 10-Year at WDog
    • 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

  • Back up to 50, sometimes 110

    A handsome six pack of ruck brothers assembled in the frigid gloom to tackle at least a few miles under extra weight. YHC had challenged the PAX to pack an extra 10 pounds today, which brought YHC up to 50 pounds – feelin’ like Growruck all over again! Then we also shared Sandy (60# sandbag) for the duration of the ruck. The GTE vets all agreed anything is possible (and better) than when we bear crawled downhill with 50+ pound packs on board. Appreciated the warm conversation on a cold morning – and TSG learned something new! (See picture) Yours AYE! ~DTH

  • Chowder, Thin Crust & Olaf. Sounds like a movie night

    4 F3 regulars and 3 FNG’s walk into a…park? Ready to take on the frosty gloom beatdown at the 1st Lumberyard AO of 2025 Q’d by YHC Beaver F3ver and Choo Choo got his torso back!

    Mosey to the east octagon for disclaimer and Warmarama – Ukrainian Soldiers 25 IC, Merkins 10 IC, Wilson/Fudd/Roscoes Wife, Knee Knockers, Imperial Walkers 25 IC.

    The Thang!

    COP 1

    Mosey to center of the football field for for Sally. Nancy Kerrigan to “War” by Edwin Starr. Burpee for every “War”. 22 Burpees total?

    COP 2

    Catch Me Dora’s

    -100 Bulgarian Split Squats, 200 Merkins, 300 LBC’s. Fellow PAX farmer carries coupons to opposite side of the field and runs back.

    COP 3

    Dirty McDeuce

    -Start at goal line with 5 Burpees, 12 WW2’s, 12 CDD’s, 12 Copperhead Squats. Bear Crawl to 25 yd maker and repeat. Mosey to 50 yd marker, repeat. Lunge to the 75 yd marker, repeat. Mosey to 100 yd marker, repeat. Alabama Prom Dates/Plank for the Six.

    Mosey to the batting cage for 25 Pole Smokers per Pool Boy’s request.

    Mosey back to the football field for 25 reps of Mary. Heels to Heaven IC, Crunchy Frogs, Plank, Penguins OYO.

    Numbers and Namarama. Pool Boy takes the win for creativity this morning as he came up with all 3 nicknames for the FNG’s. Welcome Chowder, Olaf, and Thin Crust!

    Announcements and Prayer Requests. YHC closed us out in prayer.
    Have a great weekend fellas!

  • Running under the stars

    Mumble chatter of previous rucks we’ve talked about trying to get more distance in. We started out rucking into the neighborhood under a shooting star. After a quick loop I let the guys know we’re going the distance. We started to mosey, I called out to the group to pick a house and that’s where we would slow to our usual pace. This is how we continued throughout the ruck to get us past the 5K mark. Intermittently finding markers to run to. This was definitely a calf burner on the hills but a great warmup for the Beaver Q. Choo Choo probably thought they’re was an emergency as we ran to meet up with him to interrupt his parking lot broga/ run session. We did finish up a few minutes early to meet the new FNG’s. Numbers are growing in the lumberyard with a promising 2025. Great work fellas.

  • GridIron celebration of ND 23-10 win

    11 joined to ring in the New Year at GridIron, and the Q made it a Notre Dame victory theme. Lots of 23 and 10 sets. After official warm up…we continued to warm up with 10 Burpees.

    Arms: Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

    Legs: Picnic benches for 23 Step Ups and 10 Squats, then 23 Squats and 10 Step Ups

    Cardio: Representing the 4 Quarters of the Notre Dame Win…jog 23 yards and do 10 exercises, for the length of the 100 yard field, and then back. Quarter 1: 10 Merkins (4x) followed by 10 Burpees (4x). Quarter 2: 10 Chuck Norris (4x) followed by 10 Carolina Dry Docks (4x). Quarter 3: 99 yard run representing the kick off return for a TD, followed by 10 Merkins (4x). Quarter 4: 10 Burpees (4x), followed by 10 Squats (4x).

    Abs: 23 Crunch Frogs, 10 Heals to Heaven, 23 WWIIs, 10 WWIs, 23 LBCs, 10 Pickle Pounders, 23 two-count American Hammers….and 10 Burpees (even then though they weren’t Abs)

    Arms: 23 Dips and 10 Pull-ups, then repeat. Finish where we started with the Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

    For those doing the MABA…we checked the box and completed a total of 100 Burpees.

  • 70 and Sunny! That’s how we like it.

    Nine

    Warmarama: Mosey to the parking lot in front of Carillon Field. SSH, DQ, Imperial Walkers, Copperhead Squats, Cherry Pickers, Merkins, LBC.

    The Thang:

    Mini OG
    2 laps around the field.
    Corner1: 20 Merkins
    Corner2: 20 Jump Squats
    Corner3: 10 Burpees
    Corner4: 20 WWII
    4 Rounds..

    7-0
    1 Squat – run to the top of the Carillon, 2 Squats. Run back down 3 Squats.
    Repeat to 7.
    7 Squats – run to the top of the Carillion 6 squats. Run back down 5 Squats…
    Repeat to 0.

    Amphitheater
    1 box jump, then 2 box jumps, 3 box jumps, 4 box jumps. Start over
    1 box jump, then 2 box jumps, 3 box jumps, 4 box jumps. Repeat to the top.
    Back down
    18 dips, 17 dips, 16 dips.. to the bottom.

    Touch a Tree: no partners
    Everyone touch 3 trees. Repeat until time is called. No touching the same tree twice.

    BTTF: Ring of Fire:

    Numberama: Namerama:

    Announcements:
    The Bridge and Breaking Bread!!
    Good Luck to those guys running Snowy Owl tomorrow. Let’s Go!!
    Gomer and DTH both have upcoming Mission Trips. – See slack for ways you can support.
    Jan Challenge: If you post 1 day a week, make it 2. You post 2 make it 3….. Let’s Go!

    YHC Took us out.

    Moleskin: YHC thought it was going to be 15 degrees, grabbed the Q instead of the fartsack, Turns out it was 70 and Sunny! Let’s go! Thanks for letting me lead.

    Well done to Hitchhiker and BoBerry for knocking out Breakfast Club this morning.

    Burpees Count: 40

    Oyster

  • [NewKent]Baby Steps

    Two monkey humper lovers scheduled a later than usual workout this morning. It’s been a morning of recovery yet progress as we practiced running in short walks – and jogs as well as short cadences and gliding for 4 miles.

    We got plenty of mumble chatter time and some after run OYO for 10 minutes.

    Have a great weekend everyone!

  • 75-year old Donkey D!{k

    11 grown-boys saw YHC on the Q sheet and knew EXACTLY what to expect this morning. A smile from ear to ear, passion through the roof and some energy to burn after Notre Dame took care of business last night. Let’s gooo!!!

    WARMARAMA – A pretty lengthy “victory lap” up the hill, around the corner and back through the woods. Stretched out with some intentional QTY’s to bust Hermey’s chops a little bit: SSH’s (23), DMH, Cherry Pickers (10), Sit and Stretch, Rosco’s Mom, Merkins, Wilson’s wife and Fudd’s wife.

    COP #1 – Moseyed over to the playground for a mini “Rudy’s playground” routine.

    • (2) PAX members performed QTY (5) pull ups while the remaining PAX members performed Incline Merkins/played on the bridge. Two rounds.

    COP #2 – Moseyed to the far end of the parking lot for 11’s.

    • Incline/Decline Merkins on the curb.

    COP #3 – Moseyed to the bottom of Satan’s Hill for a quick run to the top w/ some stops along the way. QTY’s were a nod to area code 574. Go Irish!

    • At the (3) stops on the way up, performed (5) SSH’s, (7) Arm Circles and (4) Squats.
    • At the (3) stops on the way down, performed (5) SSH’s, (7) Arm Circles and (4) Squats.

    COP #4 – Triple Check

    • Run to the top of the hill
    • Jerkins
    • Coupon Curls

    Sprinkled in some Burpees for those who are taking on the January Burpee Challenge.

    ANNOUNCEMENTS

    • Frozen Triangle: Saturday, February 8th

    PRAYERS/WINS

    • Sunny D’s mom is living her best life!
    • Dumar’s dad is still battling!

  • That’s The Short F’n Hill

    YHC posted downrange at The Overlander at F3 Roanoke.

    YHC was admiring awhat he thought was a huge hill and one of the PAX said “That’s SFH, we have the Long F’n Hill behind it”

    Great PAX of 19 with some parking lot coffeerama for 2nd F after.

    Here’s the Q’s Backblast:

    WARMUP: Circle up, count off, disclaimer, Pax are confused as to why I needed 20 guys for my plan to work….I guess we will never know, various warmup exercises. Long mosey down the road and back to library. More warmup exercises to make sure everyone is warmed up.

    THE THANG: Go to the square in front of library. Partner up. 1 pax does stationary exercise while the other travels. R1: 125 burpees, bear crawl “short” sides, spring “long” sides R2: 200 squats, yog square. R3: Mosey back to parking lot, 125 merkins OYO. Some did more, some did less. Recover.

    MARY: Dunphy closed us out with a motivator, always a Pax favorite.

    ANNOUNCEMENTS: Winter Challenge coming soon, get on the Q sheet. Happy to have Pre School DR from Portland, Oregon and Big Rig from RVA. COT: Blindspot prayed us out. Use the ‘New Backblast’ button to create a new backblast