Category: Richmond, VA

  • Doozy’s Free Water Bottle Run

    Gypsy posted on Slack that a Q was needed for Currahee so Handshake volunteered. Route consisted of Left on Pump, Left on Faconbridge Right on Raintree, Left on Gayton/Quiocassin and run to QMS/Heartbreak Ridge and back. Doozy scared adult human person and they ran and dropped their water bottle. Doozy continued to scare the person as he chased them with the water bottle. Moral of the story is Doozy has a new water bottle.

    Announcements – Rountrey Chili Cookoff on Sunday 11/24 at Rountrey Clubhouse from 3-6 pm. YHC and Mr. Roger’s are representing 80% of the geographic territory of F3RVA. Heist is going to The Bridge Saturday, 11/30. Upchuck is going to The Bridge Saturday, 12/14.

    Prayer Requests – Roger Rogers M, Fudd’s sister, Gypsy, Piglet is having another baby, due April 2025

    NMS – good morning today, cooler, YHC felt like he had working lungs. Thanks for the push to Q, Gypsy

  • Cold & Quiet Gloom

    Big Papa Beaver reluctantly slipped out of the fartsack fully knowing the high probability this mornings beatdown would be for a party of 1.
    Not showing up is harder on my body and mind than showing up is, so here I am!

    Warmarama

    • Cherry Pickers
    • helicopters
    • Arm Circles
    • SSHs
    • Wilson’s Wife


    State Farm style Decathlon-each station separated by .10 miles of running for 1 mile

    • 20 Merkins
    • 20 KB Swings
    • 20 Coupon Curls
    • 20 Dips
    • 20 Burpees
    • 20 LBC’s
    • 20 Pull ups
    • 20 Pole Smokers
    • 20 Step Ups
    • 20 American Hammers

    Back to the Shovel Flag for some F3 Deck

    • 12 Hand Clap Merkins
    • 19 Ranger Merkins
    • 25 Freddie’s
    • 90 sec High Plank
    • 19 Low Slow Squat
    • 12 Bulgarian Split Squats
    • 25 Smurf Jacks
    • Karaoke 160 yrds
    • 25 Squats
    • 13 Chuck Norris Merkins
    • 16 Jump Lunges
    • 10 Burpees

  • Return to Haiku

    Cold, brisk winter temps

    We converge ready to go

    Which route will be called?

    West we went with speed!

    Underground explorer’s tales

    A maze beneath us

    Are those people sounds?

    An unholy convergence

    Decor by Satan

    Awkward pleasantries

    Cult membership was denied

    Back to the sermon

    Pax in disbelief

    Was it true or was it false?

    Mysterious ways

    YHC took us out.

  • We Did Burpees

    A trio of SOJ’s finest embraced the cooler temps in hoodies, winter gloves and short sleeves to embark on a variety of activities. Someone cut out the lights at the flag so we ventured off campus a bit to keep active and fight off the chill. Here is how things went down.

    Mosey past James River High School to the student parking lot for introductions, disclaimers and warm ups in conversation so Pax could complete their respective tales of days past. Warm ups included a variety of standing exercises with a dead man hang as the cherry on top.

    Mosey to the track for a quick lap around stopping at each corner to complete 20 reps of merkins at corner 1, WWII’s at corner 2, Monkey Humpers at Corner 3 and Flutters at Corner 4. Enjoy the playful canine along the way.

    Exit the stadium to enjoy a triple check. Timer runs to the 2nd light pole and back, exercises were Heals to Heaven and Squats.

    Mosey to the student lot. Lunge across the lot, stopping at each line for 2 squats. 1 burpee completed at each light pole.

    Mosey back to Betty Weaver across the field to the rear blacktop for a quick 4 corners. 10 Merkins, 20 somethings, 30 of something else and 40 of something completely different.

    Mosey back around the school to the drop off loop for a 1 round triple check. Timer runs the loop, curbside merkins and lunges?

    BTTVF for numbers, names, announcements (Chili Cook-off, Alternative Thanksgiving), prayers, YHC took us out.

    NMS: Cool dark morning led to a great star gazing session at the Lounge. More of a Après Ski vibe but still very good way to end the work week. Conversations were plentiful and various but most of the worlds problems were solved and forgotten. Thank you fellas for the opportunity to work with you this morning as this AO and the comradery is always a highlight.

  • Three’s a crowd

    Great chilly morning for a workout!

    COP — Helicopters, DQ, Hollow body hold, Copperheads, IW, Merkins, other stuff

    Triple check
    Run the loop, merkins, Freddies

    Bench routine
    15 IC Skull Crushers each side
    5 inclined
    5 derkins
    10 dips
    10 WW2 on bench

    REPEATO

    Triple Check
    Lunge to 1st island and back
    DK’s
    Monkey Humpers

    Some stretching

    Fun times had by all today!

  • Arrested Development

    It is truly remarkable how quickly a group of middle aged men at 5:30 in the morning can turn nearly any topic into sex and genitalia jokes. This morning, it took about 34 seconds for these ten OGs of the gloom to do so, and it just kept on going. As for exercise, here’s what happened:

    COP at the intersection of Commonwealth and Hanover. DQs, Ukrainian soldiers, etc.

    Burpee Alley: Run all the way down Hanover to Shadwell, 3 burpees at every lamppost. From there, mosey down shadwell, west on grove, stop at the parking lot of Jenny Maraghy real estate.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Wall sits. 3x. // Round 2: P1 runs to wall and performs 10 Chicken peckers, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 dirty hookups, P2 wall sit. 3x. Mosey east down Grove to Lock Lane, then over to First Pres Parking Lot, stopping intermittently for 3 burpees along the way.

    Triple Check: At some point after the last set of exercises Hitchhiker abandoned us, so numbers were perfect for triple check. P1: Squats // P2: LBCs // P3: run to the playground fence, bernie sanders back. Mosey back to the school, stopping along the way intermittently for sets of 3 burpees.

    COP: ring of fire, sets of Freddie Mercuries, American Hammers, Crunchy Frogs. Finish with 3 Burpees.

    NMS: What a great morning, we covered a ton of ground and worked every muscle. Lots of laughter, which is pretty much a guarantee with Saab and TYA in the mix. Great to have Vandalay back. Seymore broke up the COT with a serious stench.

    SYITG!

  • [NewKent]We’re Here!

    ”Perverts at the Park?” These 2 New Kent weirdos met up for what looked like a workout for their invisible wives. Grabbing the backs of their ankles in a teabag motion, running, and laying on their backs and thrusting their pelvic bones to the moon and stars!


    Warmarama 

    DQ’s, Imperial Walkers, SSH’s, Mountain Climbers, Merkins, Freddie Mercury’s, Reverse Scorpions, Knee Knockers

    COP1

    11’s • Monkey Humpers – Alabama Prom Dates


    COP2

    4 Square Progressive

    •10 Merkins

    •20 Squats 

    •30 LBCs

    •40 SSHs

    Revers-O

    Mosey to Snack Attack 

    •Donkey Kicks IC 10

    •Balls to the wall each PAX cts 10

    •Hoedown IC 10

    •Toe Touches 10 

    Mosey to parking lot for Mary

    •American Hammers IC 10

    •Outlaws IC 10

    •WW2’s IC 10

    COT 

    Numbers and Names 

    Announcments – our buddy Mike Bonawitt and his Wife Sam Bonawitt gave birth to their 4th child Margaret last night!  We’re so happy for them!  We’ll get Mike in F3 eventually.

    Prayers – For Bubbles back.  Keep us updated brother.  We’ll keep praying!

  • Head Treatments and a Dead Body

    11 muscled warriors including a Circus Maximus first timer showed up for a kettlebell workout. It was reported that a dead body was found the previous morning at the workout site. Whether such report is true may be a mystery. Given that the first timer at Circus was Handshake, the amount of mumble chatter went up. The chatter included a discussion about a PAX who shall remain nameless getting a treatment on his head. Well anyways here is the workout:

    COP: DQs, CPs, merkins, FMs and LBCs Mosey to Pump road side of school.

    E1: Death crawls which are bear crawls with coupon and at the curbs do 1 sit and press, crawl do 2 sit and presses up to 5 and back down to 1. Mosey slightly down the curb.

    E2: Triple check with bench press, overhead pulls and run to small tree left of the curb and back. Mosey to front parking lot.

    E3: Four corners with 10 burpees, 20 coupon squats, 30 high pulls and 40 curls for the ladies. mosey back to home base.

    e4: Sets of lawnmower pulls and calf raises. First set 5 each (per arm on lawnmower pulls), then 10 each, then 15 each. Mosey to home base.

    Finished with American hammers, coupon flutter kicks, heels to heaven, mountain climbers and some stretching.

    Announcements: Join gypsy and be part of the F3 team doing the Allianz Richmond Marathon next year. I swear there were other announcements but I forgot them. Prayers for Fudd’s sister Mary, Roger Roger’s wife and me (Fireman Ed). Thanks for letting me lead! What is wrong with the da$n Jets?

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • Thunderplanked

    10 PAX tackled the Forge with grit, from warmups to the Thunderstruck plank challenge. A morning of sweat, strength, and unrelenting energy!

    Rolling hills to start out, bear crawling up the side of the hills.

    Warmups: Side straddle hops; Imperial Walkers; Don quixotes; arm circles; lbcs; alabama prom dates

    COP 1 : Musicrama Thunderstruck: The Q plays “Thunderstruck” by AC/DC. PAX complete one standard merkin for every “thunder!” heard in the song and hold a plank during the rest of the song.
    “Bring sally up” stay in squat position throughout song- squat up on “bring sally up”, squat down “on bring sally down”

    COP # 2: Indigenous people run with 5 normal burpees for hte person at the back of the line
    Bernie Sanders indigenous people run: PAX lunge walked backwards in a line, the PAX in front did five burpees then Bernie backwards to the back of the line.

    Mosey towards stairs, 20 x donkey kicks on wall; 20x mohammed ali

    COP 3: Triple Check at stairs. pax 1 runs up stairs and around, pax 2- hand release merkins, pax 3- world war 2s

    Sprint at the parking lot

    close out: Ring of fire with each pax doing 10 merkins

    Announcements: Chili cook off this Sunday November 24 at the Alamo; 3-6. Convergence at Mary Mumford Thanksgiving Day.

    Prayer Request: job losses for Snuff’s friends.