Category: Richmond, VA

  • Beaver Broga

    YHC didn’t want any part of getting out of the fartsack this morning. The alarm went off not once, but twice. This sore body had only enough time to get dressed and grab a to go drink, maybe toss a sand bag or frisbees into the back of the van and make it to our beloved AO at exactly 05:30.
    An empty parking lot left me waiting for a moment in the warmth of the seat heater for any late comers and leaving me with thoughts of heading back home to get some extra rest. I didn’t have any plan for a workout, everything is sore. I also felt the need to stick it out, I was already onsite, which is half the battle anyway.
    I got out of the van, set my watch to workout, moseyed to the octagon and began with some stretching, and turned it into a full yoga session.


    Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

  • Reports of my demise are greatly exaggerated

    Here we go, back in the saddle. YHC was happy to find an open spot on the Q sheet. After months of travel and some down range posts, there is no place like home. Great to have FNG from Monday, Festivus, back out today. Woodsman was ready and waiting as the clock struck 530, Hermie and Dumar came in on 2 wheels at the bell. According to the trash man, here is what transpired.
    warmarama: 20 SSH waiting for Hermie, mosey to back of school for rest. 10 each: DQ’s, helicopters, squats, Ukrainian soldiers, merkins, LBC’s, Rosalita’s

    proper Lightpole alley: starting with 100 on each end and depending by 10. Squats, LBC, Merkins, calf raises, Drydocks, box cutters, SSH, and a few more that are known only by those that were there, besides me. That left 4 minutes to lunge, high knee and Andy Dufrane back at the flag.

    prayers to all those traveling for spring break. YHC took us out in prayer. Always an honor to lead! Lucky to lead.

  • Late Night You Tube

    10 SOJ regulars arrived on time, with the Site Q coming in tardy. Demerits were distributed accordingly so the beatdown began. Here is how things went down according to Machismo’s internet search history.

    Circle up at the bus loop for a variety of warm ups. Some in cadence most in conversation with exercises including Ukrainian Soldiers, DQ’s, Dead Man Hang, Cherry Pickers, Jazzercise (with toe taps), a bit of Michael Phelps as the cherry on top.

    Mosey down to the steps to the lower lot. Partner up at the jerkin gym. 3 sets of jerkins with 10 reps each while partner holds feet. Rotate between sets.

    Mosey to the lower lot, 4 corners. 10 HR merkins, 20 Drydocks, 30 Squats, 40 Monkey Humpers.

    Mosey to the bottom of the stairs for Triple Check. Timer tooth fairies up the stairs and runs down the hill and around. Partner Leg Tosses performed by the other 2 members. Rotation ensues. 3 rounds.

    Mosey to the middle parking lot, 4 corners. 10 WWII’s, 20 American Hammers (2-count), 30 dying cockroaches, 40 APD’s.

    Head over to the wall for Pigskin Special. 10 Donkey Kicks, 10 Muhammed Ali’s (or George Forman’s, RIP), 10 Australian Mountain Climbers. Next Round: 15 DK’s, 15 Milkers, 15 Hoedowns. Final Round: 20 DK’s, 20 Air Press, 20 Hoedowns.

    Mosey to the top parking lot, 4 corners. 10 Lt. Dans (or Dans Dans Revolution), 20 Calf Raises, 30 Squats, 40 SSH’s. BTTVF for time. Numbers, Names, Prayers, Announcements. YHC took us out.

    Prayers: Upcoming Travelers over the next few weeks.

    Announcements: Breaking Bread – go do it. Century Classic – get on a team.

    Naked Moleskin: Good morning with a fine group of fellows. Good to see Oyster stop by outside of the Summer Tour. Mumble Chatter is always strong with limited counting. Variety of topics were covered with all the worlds problems solved for 45 minutes. We are not responsible for what happened after time was called. Thank you fellas for the opportunity to spend the morning with you. Always good times.

  • Too many layers for spring

    Seven strong PAX for a beatdown and 4 walkers took off at 5:30 on their various routes. The bootcampers did:

    COP: Invisible Jumprope, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Donkey Kicks.

    Mosey to Triple check spot for just that: Carolina Dry Docks, Donkey Kicks, run to fence & back. Then over to field for 11s on the soccer field. Exercises were: HRMs and WWIIs.

    Over to the tennis courts: Several rounds of sprints and exercises, then over to covered pavilion: sets of Pole Smokers, merkins, and Burpees. Back to flag for American Hammers to close us out.

    NMS: Always good to come out to lead at 45MoM. Another morning with pax dressed for wildly different weather. Ample running this morning hopefully kept everyone warm. Beaver was leading the pace with ample energy while Hitch gave us the longest 20 count ever. Bodos shared his apparel struggles and the preconceived notions that accompany it. The walkers joined us at the end.

  • Appropriate Acceleration

    2 pax in search of a hill were able to find one this morning. Met at BWES, mosey the long way to Twin Team Ln. Plan was a 45 minute run with a warm up then twin team repeats. We did the full hill 4 times. Great training today. We’ve both been putting in some effort into running specific training. Big Rig is gonna kill it in the Roanoke Marathon! Good discussion on when to shoot your shot.

  • Come for the Coffee, Tolerate the Death Crawls

    11 KB warriors took the F3 path less traveled at Circus Maximus today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • KB Beast – different exercise and different means of traversing the length of the bus loop
      • Sit ‘n press and KB carry
      • High pulls and right-hand overhead carry
      • Curls and left-hand overhead carry
      • Tricep press and death crawl
      • Sumo squats and weighted lunges
      • KB swings and riffle carry
    • Run the bus loop
    • Mary – 1 legged crunches, each side and H2H
    • COT with YHC taking us out

    The PAX comes for the coffee and tolerates the beat-down is pretty much the official motto of Circus.  Great work from the PAX today.  Death crawls suck!  Great to see Fireman Ed.  He has a birthday Q on Saturday at Gridiron.  T-claps to Offshore for consistently providing coffee.  Thanks to Fudd for eventually showing up and realizing that the workout goes much faster when you miss COP. 

    Continued prayers for Roger Roger, Fudd and Fireman Ed.  God is good all of the time!

    Attila 

  • Spoon-er or Spoon-ee?

    Ten men emerged from the gloom at the Carillon with hopes of answering the age old question – are you the spoon-er or spoon-ee? While each man contemplated his position in the world, this is how the time was passed.

    COP – SSH, Helicopters, DQ’s, DMH, Copperhead squats, IW, Merkins, LBC, APDs – all IC

    Mosey to the amphitheater, 10 dips on each step from top to bottom. Return to the top doing 5 incline merkins on each step, back to the bottom with 5 box cutters on each step.

    Wriggle over to the ha’penny stage – partner up for touch a tree – 5 different trees each round – exercises: HR merkins, american hammers, LBCs.

    Relocate to the triangle for three trips around with exercises at each corner: First – bear crawl/10 jump squats, run/20 american hammers, bernie or run/10 hr merkins. Second – lunge/10 monkey humpers, run/heels to heaven, bernie or run/10 merkins. Third – lieutenant dans/3 burpees, run/WWIIs, bernie or run/merkins

    Move to the star in front of the carillon for some stretching…

    Continue back to the flag for Mary and sravasana

    Numbers, names, announcements, YHC took us out.

    Announcements:

    The Bridge is starting up again – F3RVA is sending a group once a month to Charlottesville to workout at The Bridge – see the Q Sheet for details

    CSAUP Alert – The Century Classic is targeted for May 2-3 – It is an overnight relay visiting many AO’s across the F3 RVA region. This was last held in 2018 and was a great event. Look for Rosie’s post on Slack with more information – when you are an HC, signup on the Monthly Challenge spreadsheet for a team or create a team of your own.

    F3 Harrisonburg is starting up – Saturdays at 6:30 – Visit Bucees and stop by for a beat down if you can

    Thanks for letting me lead. SYITG

  • Lobsterific

    Six mates climbed aboard the H.S.S. NTB for a voyage around the Bon Air seas. One PAX was almost lost overboard when his foot caught the edge of the curb and was sent to the pavement. Our man was pulled back aboard unharmed but not before changing his name to Tripper since the rhyming was just too good. We all returned safely to the shores of Einstein bagel where we dug in to Rule 1 of Jordan Peterson’s 12. Scram asked us all to rate ourselves from 1-10 though the scale was never truly defined. Hotness? Likelihood to go bankrupt? Some may never know…

  • On The Nightshift!

    Beta test for an evening bootcamp in New Kent didn’t see much in attendance as YHC expected it may be a solo mission. Evenings at PFP have a much livelier feel though! Baseball games, sunset, colorful lights, some cheers, food trucks, we can certainly catch some attention on a weeknight around here!

    The Thang!
    Sprint to the snack shack – use the head – sprint to the outdoor gymnasio

    2 Rounds – 3/6/9’s – 1st rnd 5 Sets – Sprint half mile – 2nd rnd 6 sets. Run half mile. These sets were all about form and slow steady pace except for the running.

    Stop at the puppy pooper scooper trail head between the west soccer field – Lt. Dan all the way down the trail to the pickleball court.

    Mosey to the football field for Mary – 25 reps

    • WWII’s
    • LBC’s
    • Penguins
    • H2H
    • Star Crunches
    • Rollovers

    Just for fun – Finish up with 10 burpees for our HIM Wildwood!


  • Rotational Work

    YHC has been practicing with some Indian club bells and wanted to share the love with the PAX.

    COP – various exercises.

    Club bells are primarily used for rotational and functional training. Exercises included swings, forearm rotations etc. You had to be there.

    Numbers, names, Corned Beef took us out.