Category: Richmond, VA

  • Football Fans Galore

    The Splinter abode planned and prepared a meal for Breaking Bread this past Sunday. After much discussion, chicken parmesan, green beans, biscuits, and cookie brownies were offered. After the aroma wafted through the car for the 17 minute drive to belt boulevard, we unloaded and served for this week’s guests.

    Moleskin

    Who knew there would be such passion towards football this Sunday? Prime Time appeared in his Eagles sweatshirt, prompting much discussion about the close games of the afternoon. Especially pleased was the gentleman wearing the Chiefs jacket, happy his team squeaked out yet another win.

    Oyster and Upchuck say this plenty, this is an easy #3rd F opportunity for you and the rest of the family.

    Splinter out.

  • Run with heavy hearts

    4.5 mile run around Weaver, through River Downs North, and into. Stone Harbor. Out and back.

    Tough conversations this morning. Singer lost a friend, Andrew, this weekend after a long fight with cancer. Prayers for Andrew’s wife and 3 children. Prayers for Singer as well.

  • 8 Easy Miles

    2 Early birds made it out for another edition of Premature Acceleration. Just under 8 miles logged, at an easy 10 minute pace. The first 6 were run down Courthouse in the Providence neighborhood, with the last 2 in the trails of Rockwood Park.

    Always great to get some miles in with Boberry. We should have plenty more to come, as Bo’s training for a 30K in January, and I’ll start a training regimen next month to run the Blue Ridge Marathon in April.

  • Who’s the Q?

    No one signed up and so we did a ‘Hot Tater’. Everything described below is more or less correct.

    Lighthouse with the warmup: all in cadence

    • 20 SSHs
    • 10 IWs
    • 10 Hillbillies
    • 10 Man-maker Merkins (8 count)

    Next, Burpee-Parking spots; 2X

    • 1 Burpee per Parking place
    • 20 WWIIs at the end

    Roger-Roger took over and we moseyed to the ‘bus loop’ in front of the school for a triple check

    • Partner 1 does a burpee w/o the merkin but with a curb hop
    • Partner 2 does Merkins
    • Partner 3 runs the Bus Loop

    Atilla took over and we went to the soccer field in front of the school for

    • Jack Webb to 10: 1-4, Merkin-air-press

    Johnsonville took over and we did 11s the width of the Soccer Field

    • Copperhead Squats
    • Jump Squats

    Pigskin took over:

    • Stretches

    we went to the wall in front of the school for

    • 15 People’s chair air press in cadence
    • 10 BTTW Hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes in cadence
    • 10 BTTW Toe Taps in cadence
    • 15 Donkey Kix OYO

    Mosey to the parking lot for a few stretches

    Announcements

    Chili Cookoff

    Convergence Thursday at 7:00 PM at Mary Mumford

    Prayers for Mollie (Roger Roger’s wife), Mary (Fudd’s sister), Fireman Ed, Gypsy, Sherry (Piglet’s aunt), Piglet and Johanna (baby due in April!)

    Pigskin with the COT

    When I used to work for a living, one of the things I did was work at a nuclear station. Nuclear stations are very complicated and there is always a concern about Human Performance. (I was the Business Manager so fortunately, I was not responsible for running or maintaining the plant.) One of the programs that was implemented was STAR, which stands for

    • Stop; Before you begin a task.
    • Think; About what the steps to your task is. Typically, you have a set of procedures you need to follow.
    • Act; Do the task.
    • Review; what you just did to make sure you did it right. You might want to think about what improvements you might do next time.

    This same process can be used outside of work. For example, if you find yourself in a debate, Stop. Don’t feel like you have to respond immediately. Think. About what you’re going to say. Act. Say your piece. Review. Reflect upon how your words were received.

  • Choose Your Poison


    There was a lot on the menu to choose from at Rockwood Park this morning. It was a chilly 70 and sunny, but that didn’t stop 9 of SOJ’s overachievers from getting in some extra credit.


    There were 2 Ruckers (Melville, and 6 Shooter), 4 Runners (Don Draper, Boberry, House Party, and Chaplain) and 3 Pull Up Enthusiasts (Mudslide, Florence, and YHC)


    Pull up session included some coupons with 2 COPs
    YHC’s new favorite workout format.


    3-4 sets
    6 Pull Ups
    12 Toes to Bar
    25 Coupon Curls


    And 1 set of
    25 second Hang or Negative Pull Up
    12 Lawnmower pulls w/each arm
    6 Lieutenant Dans


    Ruckers and Runners got their miles in and a great time was had by all!

  • A Morning in the Woods

    3 Davillians got in some distance this morning during a bootcamp to venture out.

    This how it went down

    Warmup – Run down the service road stopping at every speed bump to complete 10 merkins

    COP (ALL IC) – DQ, hillbillies, dead man’s hang, cherry pickers, LBC’s, Heels to Heaven, American Hammers, SSH’s, Arm Circles

    THANG

    Mosey down the trail into the woods behind the football to the power lines

    Jacob’s Ladder – Using the power line hill, up to 5 burpees while run up and down

    Hilly Polar Bear – Using the same hill, polar bear to the top

    Love Hill (Atlee edition) – Using the gravel trail, PAX did lunges, broad jump burpees, and Lt. Dan’s while one person ran to the gate and back

    Mosey around to see if we could get onto the football field but no luck so called an audible and when back to to service road

    Pole Smokes – 10 reps; 2 sets of Heels to Heaven, Dolly’s, Flutter Kicks, AL Prom Dates, and American Hammers

    Speed Bump Merkins (Part 2) – Heading back up the road all the way to Atlee Station stopping at each speed bump for 10 Merkins

    Mosey back to the VSF

    2 MOM – Ab Exercises of holding legs at 90 degrees, the rosalita’s then dolly’s then 6 inches x2

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small PAX today but still a fun morning. Phonics kept us entertained with his mumble chatter, Helix showed off his form, and YHC did his best to keep up

    Great 2nd F at the Local

    SPIT ON THAT!!

  • Finest AO in town: Heist’s beautifully clenched butt cheeks and further exploration with Handshake. Korean twerking at Libby Market???

    Heyyo. A Baker’s dozen + 1 hit the mean streets of Richmond this morning for some good clean fun.

    5:30 a.m. let’s go.

    Mosey towards the north-side of the field facing the beautifully renovated Carilion war memorial for a warmorama (wave hello to Handshake coming in out along the way). F3 Mission Statement and Disclaimer.

    Waromrama:

    1. Side Straddle Hops (20x)
    2. Ukrainian Soldiers (15x)
    3. Deadman hangs (center, left and right)
    4. Copperhead squats (10x)…note that perfect form includes a clenched butt cheek at the top.
    5. Walkdown to hand’s for 20 merkins
    6. Reverse scorpion kicks (10x)
    7. Scorpion kicks (10x)
    8. APDs (20x)
    9. Flutter kicks (20x)
    10. Rosco’s mom (left and right). Pulling in knee each one.
    11. Wilson’s wife
    12. Fudd’s wife

    COP 1: Partner catch me if you can across the field towards the Carilion. Bear crawls, lunges, and broad jump burpee (some how we got really close to the end of the field and most only did like 10 yards of these).

    COP 2: Carilion looked so nice, had to explore it. On the fly workout. Instructions were to do 2x dips on every other step up the right side of the Carilion, go around the upper area and down the left side down 2x incline merkins on every other step. Grumbling from Pax that we had too many people, so we split into two groups and switched sides.

    COP 3: Longest triple check in the world at the Rugby Road/Pumphouse Drive triangle. Three rounds of 1. running the triangle (or cutting through the woods), 2. flutter kicks, and 3. squats.

    COP 4: For context, Handshake through me the idea the night before of further exploration of the neighborhood southwest of Pump House Drive. With only 20 minutes left, Handshake led the way…for a modified DORA, some cul-de-sac touring, and river gazing. Oyster attempted three variations of the same joke that Heist couldn’t Q an entire workout (I think someone may have laughed at least one time). HA.

    BTTF: Most followed Pull out for his long cut, which was basically the half-pipe route. We all got back to flag with a little overtime under our belt (only a few minutes).

    Numbers/Names.

    Announcments:

    1. Support Honduras Mission Trips attended by our very own Pigskin and Gomer Pyle (Home | Friends of Barnabas, Healthcare, Honduras. $50 goes a long way.
    2. Support children in need by donating clothes for all ages. See Flatline for details.
    3. Join us tomorrow at the Rountrey Clubhouse (RounTrey, 3801 Graythorne Dr, Midlothian, VA 23112) from 3-6 pm, for some family friendly fun (chili, football, a few adult beverages). Bring the wife and kids (https://tinyurl.com/SOJ-Chili-Fest)
    4. Alternative Thanksgiving story (NSFW) at Mary Mumford at 7 a.m. Thanksgiving Day.
    5. 11/30 – Hitting the Bridge Ministry. See Heist and Hermey for details. Want to join? Meet at the Westchester WaWa (150 Pikeview Dr, Midlothian, VA 23113) by 6:15 a.m. We are getting Breakfast on the way back at the Cumberland Restaurant Online Menu of Cumberland Restaurant Restaurant, Cumberland, Virginia, 23040 – Zmenu (should be back to the Westchester WaWa by 10:30 a.m.)
    6. Secret Santa (see list setup by E.F. Hutton). Gifts will be exchanged at Rosie’s twelve days of Christmas on December 17th at No Toll. Not a white elephant DK.

    I took us out in prayer. Thanks for coming out.

    Good times at Libbie Market. I had the breakfast pizza and cornbeef hash. Coffee was extra hot today. Good discussions on DOGE, FED, Disney, HVAC, etc. At one point we looked over to see Hitch moving his hips in a saucy fashion, possibly Korean version of twerking.

    P.S. the mean guy way there too

  • 5k Saturday Beatdown!

    It was a beautiful morning for 4 studs and a couple 2.0’s to do some running with a dash of beatdown at The Lumberyard! Choo Choo realized after the COP 1 mosey we might be doing a 5k, he wasn’t wrong! Here’s what went down.

    Warm-a-rama

    • Mosey .62 miles
    • SSH’s IC 31
    • Ukranian Soldiers IC 10
    • CopperHead Squats IC 10
    • Plank Jacks IC 10
    • Ranger Merkins IC 10
    • Freddie Mercury’s IC 10
    • Reverse Scorpions
    • Mosey .62 Miles – 3 laps around soccer field

    COP 1

    Partner Up • 5 rounds • 1 PAX(Timer) runs from the sideline to centerfield for 5 Man Makers to make their way back while partner Dips at the bench.

    Mosey for .62 miles – 3 laps around the soccer field.

    COP 2 • 11’s

    Double Clutch Jump Squats • Run to centerfield • Double Clutch WW2’s

    Mosey .62 Miles around soccer field

    COP 3

    Bear Crawl across soccer field • LungeWorm return across soccer field

    Mosey .62 Miles to complete the 5k

    COT

    Numbers and Names

    Announcements – Convergence at Mary Mumford on Thanksgiving morning. Workouts at Pine Fork Park Black Friday 05:30 – Q is Beaver. Lumberyard AO on Saturday 07:00 – Choo Choo Q.

    YHC closed us out in prayer.

    Choo Choo brought in an FNG this morning, his brother in law, welcome Adam White, F3 name Swisher Sweets and his daughter Grayson visited with us who goes by F3 name Guppy.

    Poolboy got some footage of the workout that we hope to attract more men to join and lose that sad clown syndrome.

  • I don’t chew gum…I kick ass

    When you see that I have the Q, you better come ready. 20 decided what do I have in store this morning. I will not disappoint, when I am ready to go, it’s time. Starting off a couple of laps around the court with side shuffles, then into a WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Merkins, Alabama Prom Dates, a little stretching to loosen the legs). Time to venture to the tennis courts to begin what I like to call the main event).

    Triple check to start out…. runs around the tennis court with pole smokers and ball dippers as the toppings. After that venture over to the concession area where we bumped into Knute(an older gentleman who is out there a Notre Dame fan). At the wall, wall sits into Hoe Downs. A little break then a classic DTH exercise(donkey kicks to the wall) 5 10 15 and 20 with a little break in between. After a little recovery, mosey to the classic Dora spot where I went mega (100 Merkins, 200 Hindu squats, 300 LBCs, 400 toe taps).

    A little more recovery, a single Navy seal burpee down the hill for a sprint and bear crawl up the hill(evil I am yes). Coming up to the end it was time for 11s(Mike Tyson’s with groiners). I think after that everyone was cooked a little stretching while I went to get my phone and it was time

    Numbers, names and prayer led by YHC to close it out. A lot going on next and the coming weeks check Slack for details last month of the year is here, come out either lead a Q, or be a part till next time

  • Gladiator

    Warm up

    Ran with Cindy around neighborhood doing different exercises that included upper body, lower body and core.

    Finished with triple check with kettlebells and 45 lbs plates

    Ended with circle of trust