Category: Richmond, VA

  • 7 years

    Perfect Triple Check numbers despite road closures for todays marathon.

    We trekked through various road closures and took advantage of empty streets.

    New variations of exercises with excessive counts were completed.

    Announcements – WestHoe 2nd F at Joes Hot Dogs at Innsbrook on Tuesday at noon. 2nd F sponsored by SOJ on March 22nd, Chili Cookoff. See Slack for details. Gypsy is hosting a 2nd F on March 22nd as well, Drinking/Shooting/Chopping (in that order) at his property in Louisa.

    Prayer Requests – Upchucks employee, Anastasia Mohammed, her mother is battling an infection, prayers for recovery and guidance of the medical staff.

    NMS – A lot has happened in 7 years. YHC has seen AO’s grow, YHC seen AO’s shrink, YHC has seen Pax come and go. YHC is appreciative to still be here.

  • Beaver Ruck

    1 eager Beaver emerged from the dense forest of pines for an improved ruck of 3 miles. The first half mile was with 80 lbs (30lb sack/50 lb sandbag), not timed. The remaining 2.59 miles was a ruck with intermittent ruck shuffles for a pace of 14:31/mi.

  • I Must Hate Myself

    A prime number of not-so in our prime warriors assembled at the OG of AO’s for a traditional Saturday beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the softball field for a modified arch loader, where you animal walk/crawl from the 1B line to 2B, complete 20 WWII sit-ups, karaoke to the 3B line and complete 10 burpees before mosey back to the 1B line
      • Bear crawl, crab walk, duck walk, bunny hop, froggers and cheetah sprint
      • 120 WWII sit-ups
      • 60 burpees
    • Mosey to the bus loop for 3x iterations legs, abs, arms
      • Pole sit with 15 2x air presses, milkers, Muhamed Ali’s and Lalannes
      • 20 pole smokers (4x)
      • 10 Mike Tysons (4x)
    • Mosey to the front of the school for a 3x check
      • Run
      • HRM
      • FM
    • Mosey back to the flag and stretch
    • COT with YHC taking us out

    Great work by the PAX today, and welcome to Gridiron Tailspin.  Needless to say Tailspin and Gomer hit it off given their common bond of having served our country.  Thankfully White Deer did not make him hate us. YHC usually is dragging on Saturday after a long week.  No different today.  Therefore, it is obvious that YHC must hate himself for this beat-down.

    Lunch on Tuesday at Joey’s.  Continued prayers for Fireman Ed and Roger Roger. 

    God is good all of the time!

    Attila

  • Almost Never

    A dozen posted for the final GridIron in February. Mosey from the old parking lot to the nearby new one. Spread out within the parking grid and jog forward and back across a few spaces for a five minute warmup. Circle up nearby for some of the usual, including SSHs, IWs, DQs, Merkins, and so on.

    Jog to the nearby covered pickleball courts for mobile Super 21 starting with one Merkin and one Reverse Crunch on one side of the far covered court. Move to the other side of the court and finish two of each. Mosey to the second covered court and add reps. Continue through 21 reps of each exercise. Break at 5, 10, 15, and 20 reps with called core exercises.

    Return to the parking lot for starfish variant, starting near the center of the lot and moving OYO to each the four corners for 15 reps each of four exercises, including Carolina Dry Docks and Squats followed by one Burpee on a pass back through the middle on the way to the next corner. Repeat, but with 20 reps each.

    Return to the pickleball area, spreading out on the bleachers for Step Ups and Dips. Return to the main parking lot for COT. Coffee at the usual spot after.

  • Starbucks Run/Ruck

    4 Ruckers and 1 Runner left the Rutland Parking Lot at 5:30. The runner ran. The ruckers rucked to Starbucks for a cup of Joe on the ruck back. Not the traditional ruck but it’s fun to mix it up sometimes. Great conversation was had by all. Back at the parking lot – numberma, namarama and Corned Beef took us out. Keep Bulkheads mom in your prayers. She had a scan today and we all hope it went well.

  • Twin headed demons takeover at Satan’s Hill

    KB day today at the Hill this a.m.  

    Warmorama: Disclaimers first. SSH, Windmills, Murica territory touch, Merkins, LBCs, scorpion kicks, Fudd’s wife, and Wilson’s wife. 

    COP 1: Heist says, “To the Hill!”

    Started at base of hill for a classic Lindsay workout

    1. Round 1: 10 KB swings, farmer carry KB up hill, 30 KB press, farmer carry KB back 
    2. Round 2: 20 KB swings, OH rifle carry KB up hill, 20 KB press, OH rifle carry KB back 
    3. Round 3: 30 KB swings, sprint farmer KB carry up hill, 10 KB press, sprint farmer KB carry back 

    20 seconds. Off to Warby

    COP 2: Warby leads Pax along “Satan’s rim of dispair”. 

    Hands on curb, KB pull throughs about 40 yards right, and then back the other way switching arms. Not good for the teeth yanking muscles. 

    COP 3: DORA of Death

    Partner up for 100 KB curls, 200 KB skull crushers, and 300 single count KB murican hammers. 

    Runner travels with KB from coupon pile all the way across the lot and back. 

    Time. Numbers. Names. 

    A few thoughts:

    1. Welcome back to Rosetta and Cookie
    2. Focker rucked with like 100 lbs of KBs to share. 
    3. Oyster came to renew his SOJ membership card. 
    4. Wildcat literally farted out fresh fried chicken today. 

    Announcements:  Celebrating lots of things at Alamo next three Mondays: Crabgrass 1 year, Fandango 1 year and Alamo 2 year (featuring three Qs from class 1.  Oh and Heist turns 40 at Green Mile on 3/26. 

    Prayers: Find strength in your fellow man. Seriously guys – F3 is the place to be for all men. We all need a laugh, some exercise or even just a pat on the back. We men often carry a heavy burden that goes unnoticed or takes a back seat to our family needs. 45 minutes each morning goes along way in changing perspective on both the good and bad times (see third F). 

    Fun leading with Warby today. What a HIM! That man has transformed a great deal over the last two years. I hope to see many more Warbys come out of our 2 year Alamo celebration. 

  • Is Salt Lick Your Dog?

    Six handsome fellas and some canines hit the mean streets of WestHoe.  Here’s where:

    The Route

    • L on Pump
    • R on Carisbrook
    • Continue on Green Mount
    • L on N Bank
    • L on Tunbridge
    • L on Whitaker Woods
    • Continue on Locust Hill
    • R on Weather Vane
    • R on Green Mount
    • Continue on Carisbrook
    • R on Pump
    • L on Sancrest
    • L on Windingbridge
    • Continue on Hickoryridge
    • L on Falconbridge
    • L on Raintree
    • L on Maremont
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    The PAX semi-failed at the leave no PAX behind edict today.  YHC was trying to do just that when Lighthouse and Mr. R pulled away not to be seen again.  Then YHC did lose Salt Lick somehow when he was breathing distance behind.  As Handshake and YHC called out for him a passerby assumed we’d lost our dog.  All’s well that ends well. 

    ANNOUNCEMENTS

    • 2nd F Lunch – Tuesday Joey’s Hot Dogs
    • Century Classic May 2-3 – Just HC no info needed

  • Lights & Ladders

    2 asphalt assassins emerged from the gloom for a basically a run with a dash of Merkins and LBC’s!

    Warmarama! Mosey to the west octagon!

    • Deadman Hang
    • DQ’s 10 IC
    • Imperial Walkers 10 IC
    • Copper Head Squats 10 IC
    • The Wives
    • Arm Circles Forward and Reverse 10 IC
    • Mosey to the park entrance

    Lights & Ladders

    First light post is starting and return point. Perform 5 reps of Merkins & LBC’s. Run to the next light post for 5 reps of Merkins/LBC’s. Return to first light post 5 reps of each. Run to the 3rd light post for 5 reps Merkins/LBC’s, return to starting post and repeat for a total of 8 light posts. Total of 80 Merkins, 80 LBC’s and 2 miles of running.

    4 Corners

    • 10 Burpees
    • 20 Nolan Ryans
    • 30 Merkins
    • 40 2ct Flutter Kicks

    Out of time! YHC closed us out.

  • Casual Potatoes

    A triumphant trio of F3’s finest chose to end the week strong with a hot potato at SOJ’s most exclusive early morning establishment. Vacant Q sheet matters not as mumble chatter was a plenty. Here is how things went down.

    Last Call Q: Mosey around Betty Weaver to ensure no stragglers were coming in hot. None to be seen so circle up at the front of the school for introductions and disclaimers. Conversational Warm Ups included Helis, DQ’s, Imperial Walkers, Ukrainian Soldiers, SSH’s, and Calf Dips on the Curb. Followed up with Triple Check #1 of WWII’s and Squats. Timer runs BTTVF and around the drop off loop.

    Wedding Singer Q: Mosey to the rear of the school. Triple Check #2 with Merkins and American Hammers. Timer runs to the end of the blacktop and back.

    Rosie Q: Mosey to the playground. Triple Check #3 Flutters and Pull ups (or rendition there of). Timer does 10 lunges (2 count). Mosey BTTVF, avoiding the incoming traffic, for a bit of Mary with heavy ab influence. Hello Dollies, Rosalitas, Suzanne Summers and WWII’s. Numbers, Names, Announcements and Prayers. YHC took us out.

    Announcements: Centurian CSAUP coming May 2-3. Routes are being engineered with both run and ruck options. See slack for deets. Prayers to those workers that have recently been released from their employment. Please keep a lookout for other opportunities that become available for these families.

    NMS: The Lounge is dusting off the winter blues and prepping for spring rejuvenation. Today’s beatdown was just what YHC was looking for. Casual conversation with a bit of work in between. Topics mostly centered around work, vacations, travel, youth sports and colleges. Great times were had by all and look to see a few more of the lounge regulars return to the velvety embrace in the upcoming weeks. Thanks for the opportunity fellas. Always good to have a few laughs before the dawn.

  • Iso Friday

    4 men posted on this cold Friday morning to end their week right.

    Mosey around parking lot then COP (various exercises).

    Isometric – the theme of the beatdown today was isometric exercises. Partner up, P1 does the exercise, P2 runs and is the timer.

    Exercises included: planks, calf raises hold, horse stance, balls to the wall, leg lift 6”, arm circles, Alabama prom date hold at top and Superman hold.

    Names, numbers, Surf n Turf took us out.