Category: Richmond, VA

  • Cheaver Party!

    We had a double Q this morning! Choo Choo took the first 30 and Beaver finished it out. Thanks to Handshake for the duo nickname we used in the title. 3 Generals robed and adorned in the finest of workout gear proceeded for a good ol fashion beatdown! Here’s the skinny!


    Mosey to the…say what?? Pickle Ball Court for COP 

    Warmarama 

    Arm circles Sun gods rolling of the shoulders 

    SSH

    Ukrainian soldiers

    Lower back stretch stuff 

    Runners stretch with legs 

    LBCs  10

    Merkins  10 

    Throughout the COP, Shark Tooth mocked Choo Choo by counting his cadence with him. Definitely gave us a little ab workout while warming it up!

    -Catch me if you can partner up 

    Start at goal One partner lunge while other is doing 5 burpees 

    Then runs to catch partner and switch until we hit other goal side 

    Cindy blocks 

    -Colt 45 

       15 curls from bottom to half 

       15 from Half to top 

        15 full movements 

    4 corners with Cindy’s 

       1 cone 10 overhead press 

      2 cone. 10 overhead press, 20 rows 10 each arm

       3 cone  10 overhead press,  20 rows, 30 merkins 

         4 cone  10 overhead press, 20 rows, 30 merkins, 40 chest press with Cindy

    Carry Cindy to each station 

    Triple Check

    -PAX timer runs to and Bernie’s back from sideline to sideline while other 2 Pax perform American Hammers and Dips.

    Hit the Hill for some Nickle and Dime

    PAX OYO at top of the hill perform 5 double clutch WW2’s run down hill, perform 5 double clutch squat jumps and Bernie back up the hill. Repeat 10 x’s

    Mosey the football field to pick up the 6 (Shark Tooth) head to the play ground. 1 PAX performs 5 pull-ups on monkey bars while rest of the PAX performs Roll Over Crunches and LBO’s.

    Footrace ensues as Choo Choo challenges Beaver to a sprint back to the football field to pick up the coupons. You’ll have to ask Choo Choo how it went.

    COT

    Numbers and Names.

    Announcements and Prayer Req’s- Prayers for Toll Booth to recover quickly from his illness, he couldn’t make it out this AM.

    Yukon took us out in prayer.

  • The Piper at the Gates of Dawn

    8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure.

    Mosey to the Nature Center Parking lot for Warm-Up:
    Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas – all across the parking lot.

    Mosey to the Concession Stand area for Exercise One: Tooth Fairies. These proved difficult on the extra wide stairs. Who designed those things? May have save that for the FORGE.

    Exercise Two: Clockwork Merkins on the Hill – 1 merkin at 1 o’clock, 2 at 2 o’clock, etc.

    Exercise Three: Quadruple Triple Check: Runner goes down the stairs and Bernie’s up the hill. Other exercises included Dips, Balls to the Wall, and Jump Squats. Having 4 on a team caused mass confusion.

    Mosey to the area beside the Dog Park for Exercise Four: Super 11’s!
    Run to the shed and complete both 1 (Pickle Pounders), and 10 (WW II sit ups), run back and do one Burpee. Follow the normal pattern while increasing burpees by one each round (work up to 10).

    Mosey to the Large Parking lot for Exercise Five: Catch me if you Crab
    Partner up: One PAX crab walks, the other runs to the end of the parking lot and back, then takes over the crab walks. Repeat until you hit the end of the parking lot. Enjoyed working with Steamer on this one.


    There was just enough time for Exercise Six: Victory Hill
    Sprint up the hill, jog back down. Next in line starts when the person is about halfway up. I am guessing we did about five rounds

    Back to the Flag as time expired: Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: A great effort by all of the PAX this morning! Lockdown and Pierogi were flying through the Super 11’s. Mudslide’s Pickle Pounders were so powerful that he cut his elbow – might need to get a tetanus shot on that thing. This was the final day of the Latino Farmer’s Market – will definitely miss having them around. Next week we will be back at Starbuck post-workout. As always, it was an honor to lead.

    SYITG

  • The Gloom @Dapile

    5 Davillians arrived in the dark gloom for last workout before daylight savings.

    This how it went down

    Mosey to the small HS courtyard

    COP (ALL IC) – Helicopters, SSH, Hillibilies, Deadman Hang, Cherry Pickers, LBC’s, Flutter Kicks, Heels to Heaven, ALT’s, HRM’s, Arm Cirlces

    THANG

    Table Set – 5 Dips, 5 Incline Merkins, 5 Step Ups. Rinse and Repeat increasing reps by 5 until we reached 25 reps

    Mosey to the basketball court

    2-1-2 Triple Check – 2 on the Pull up bars, 1 doing LBC’s, 2 completing suicides

    Mosey to fields behind the MS

    11’s – Bottom of the hill Jumps Squats run to top for Lunges (2ct)

    Stay at the soccer field

    The Polar Bear Challenge – Going the full length of the soccer field, complete 10 step bear crawl then 10 Merkins.

    Mosey back to the SF

    1 MOM – Boat/Canoes

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Finally it felt out fall in the gloom this morning with temps in the lower 50’s. The PAX did great this morning and it was great to have Corned Beef back out on a Saturday

    Awesome 2ndF at the Local afterwards

    SPIT ON That!!

  • Exploring new territory

    Eight elite men gathered in a city park before sunrise for exercise and fellowship. YHC was excited to have the Q and make an attempt to find unexplored territory. 5:59 and 34 seconds Hitch rolls and up and at 0600 we launched. We moseyed a meandering route to our ultimate COP destination.

    COP with all the hits to include Saab’s ball lickers.

    Mosey down Rugby Road to Pump House Drive and up to James Falls Drive where we were greeted by a “Private Property”. At that point YHC was dismayed and decided to audible and mosey back up Pump House Drive and turned left on Butte Lane. With the Elite Eight we got in (2) groups of 4 and did a Quad Check. Partner 1 runs 100 yards out and back while P2 does Squats, P3 does HRM’s, P4 does WWII’s. 4 rounds.

    YHC decided to take a second crack at the new territory. YHC said we’d run quietly back into the new neighborhood. Back up James Falls Drive, right on Tow Path Lane W and complete the loop of Tow Path Circle. After completing the loop we moseyed down Tow Path Lane S to the Cul-de-sac. Partner up for (3) rounds of 20 of Wilson’s Boxing Dying Cockroaches.

    With 15 minutes we moseyed back up Tow Path Lane S and right on Tow Path Lane W to Pump House Drive. Mosey down Pump House Drive to the bottom. With a couple minutes to burn YHC decided to introduce The Godfather (OBT) to YHC’s Pencil Rolls. OBT’s Apple Watch believing he had taken a spill was ready to call an Ambulance.

    Complete our mosey back up Pump House Drive to Park Drive back to the flag.

    Announcements – Faceplant is on the docket for OBT’s new Saint Christopher’s Track Workout on Monday. Upchuck is celebrating his 22nd anniversary today. Upchuck is getting checked out for a Brain Tumor. Upchuck is getting a group together to go to The Bridge in December.

    Prayer Requests – Fudd’s sister, Mary. Faceplants M is recovering for a Brain Tumor. Upchuck is getting checked out for a Brain Tumor.

    NMS – we had a great time today. Solid group, nice weather. Great 1980’s/1990’s movie/comedy talk at Libbie Marker. It was a pleasure to lead today.

  • Brunch for one

    It’s my party, and I’ll cry if I want to
    Cry if I want to, cry if I want to
    You would cry too if it happened to you

    Nobody knows where Lighthouse has gone
    Gypsy decided to snub
    Why were they holding hands
    When they are supposed to be at Brunchclub?

    It’s my party, and I’ll cry if I want to
    Cry if I want to, cry if I want to
    You would cry too if it happened to you

    Playin’ my records, keep dancing all night
    But leave me alone for a while
    ‘Til anyone is running with me
    I’ve got no reason to smile

    It’s my party, and I’ll cry if I want to
    Cry if I want to, cry if I want to
    You would cry too if it happened to you

    At 7AM, Lighthouse walked through the door
    Acting like a King
    Oh, what a birthday week surprise
    Boy that really stings

    It’s my party, and I’ll cry if I want to
    Cry if I want to, cry if I want to
    You would cry too if it happened to you

  • Grab my balls

    On beautiful Saturday morning, twelve gentleman went to Gridiron, had some fun, and left without any new injuries. That is a successful morning.

    We started with some warmups in the new fancy parking lot then moseyed to the covered bus loop for some smokers and a timer of burpees (5). Ended up with way too many smokers.

    Hit the basketball court for a couple rounds of four corners. First round was 25 HRM, Jump Squats, Hammers and Plank Jacks. Second round of 25 Merkins, WWIIs, Mountain Climbers and finished with 53 SSH.

    All of this was just to get us near the Tennis Courts. After we moseyed around the courts a bit, I took out my balls and we played Dodgeball.

    Basic dodgeball rules except when you are hit or your ball is caught, you have to run to the other end and do 3 burpees before returning. If a team ends up with no one in the court, that team loses. We eventually changed it to a 5 burpee penalty and at the end, moved to if you are out you are out. Each team got one win. Highlights included Attila with a one handed catch of a ball that previously hit a teammate and Piglet with a winning catch of the same. Those young kids get all the glory. Everyone helped grab my balls at the end and then we moseyed back to the start for some stretching & burpees.

    Prayers for Fireman Ed and Fudd’s sister Mary. Coffeteria at Starbucks afterwards was fun as always.

    My week of Q’s has ended. Someone else fill up that Q sheet for next week!

  • A nice spring day in October

    Eight men emerged from the gloom thinking it was a Saturday in October but apparently it was a Saturday in April. In any case, according to the equally confused deer this is what transpired…

    COP: SSH, Helicopters, DQ, DMH, IW, Copperhead Squats, Merkin, LBC, APD all IC

    Mosey to the end of the field for a down and back on the boulevard, turning at Garrat. 2 Merkins at each lightpost down, increasing burpees at each light post on the way back.

    Saunter down to the opposite end of the field for The Beast (6 modes of movement, 6 exercises, 6 sets): 1 – Run/Arm Circles, 2 – Bernie/American Hammers, 3 – Karaoke/LBC, 4 – (Half field) Bear crawl/Squats, 5 – Walk or lunge/SSH, 6 – Run/monkey humpers (YHC: This is what I wrote down but seems like it was actually different. Serves me right for not getting BB written sooner)

    Head over to the good ole amphitheater and perform 5 dips on each step on the way down, on the way back up perform two V-Ups on each step.

    Return to the flag for Mary: 20 LBC’s in cadence, 10 APD’s in cadence, short savasana.

    Happy Birthday to Gambler! Reminder to look for opportunities to support Breaking Bread. Groups are making trips to The Bridge – all are welcome.

    Prayers continue for Fudd’s sister and family and wishing a speedy recovery for Faceplant’s M.

    It was great to see Goldberg found the opportunity to join us and we got to catch up at Libbie Market over cheesy eggs.

  • Ask and you shall receive

    Crabgrass said my last few workouts were weak. Giddy up.

    Waromrama: Guys thought it would be a nice slow warm up. Nope. Mosey to stop sign and back. Hit play on a remix of TI’s “Turn down for what.” 4 min of side straddle hope and burpee at each “turn down for what”. Some stretches. Turned the heat on again. Next song, “We will rock you” for tuck jumps with squats.

    Part 1: Grab a block, a partner and meet me up halfway up the hill. Block Dora – 100 push press, 200 block squats, 150/150 curls and tricep extensions. Runner going about 75 yards up the hill and back.

    Part 2: 4 corners of death. Start at top of the hill and run the big loop and back.

    Partner up. Run with block to each corner and split carry duties. 1st team at corner earns 5 burpees (everyone did 5 burpees at each corner btw). Corner exercise led by VQ boys, Meatball, and Cookie.

    BTTF. Pile up the blocks. Pax sat down in a row for a few rounds of block handoffs. Then pass back with press, then ww3 situp. Time!

    Annoucements

    VQ week next week, daddy daughter dance Saturday and Chili cookoff Nov 24 at Rountrey clubhouse.

    Wildcat prayed us out.

     

     

  • ABC’s!

    Abs, Bear Crawls, and Coupons! Probably Yukons 3 least favorite words, but I gotta tell ya, Yukon is really showing some improvement! Proud of you brother! Choo Choo has been putting in some extra credit and keeping me pushed. Great workout today men!


    COP

    15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Shoulder Taps, 10 Cherry Pickers, 10 Willie Mays Hays

    Grab Coupons and head to the field.

    Line up, on one end of cones set up with a half way point overall distance roughly 35 yards.

    8 Man Makers IC

    Bear Crawl to center line, sprint to end.  Crawl Bear back to center sprint to coupon for 

    6 Man Makers OYO

    8 Cleans IC 

    High knees to center, sprint to end.  High Knees to center, sprint to coupons.

    6 Cleans OYO

    15 Overhead Press IC

    Sprint to end and back

    15 Overhead Press OYO

    Mosey a lap

    20 Curls IC

    Bear Crawl half way, Sprint rest.  Crawl bear halfway, sprint to coupon.

    20 Curls OYO

    20 Bent over Rows IC

    High knee half way, sprint.  High knee back half way, sprint to coupon.

    20 single arm rows OYO

    10 Incline Merkins IC

    Sprint all the way and back

    15 Incline Merkins OYO

    Mosey a lap

    12 Coupon Dips IC

    Bear crawl half way and sprint.  Crawl bear half and sprint back.

    15 Coupon dips OYO

    10 Squats IC

    High knee half way, and sprint.  High knee and sprint back.

    10 Squats OYO

    10 decline merkins IC

    Sprint!

    10 Decline Merkins OYO

    Mary

    10 LBC’s

    10 Scissors

    10 WW2

    10 Freddie’s 

    10 American Hammers

    8 flutter low and fast

    8 flutters high and slow

    Plankorama 

    COT

    Numbers and names

    Announcements – Daddy Daughter Dance tomorrow night!
    Prayer Requests

    YHC took us out in prayer. Wake up every morning with a grateful heart! Go throughout your day being grateful for waking up, a warm shower, a warm cup of coffee, your family, your health, for voting.

  • Was that Doozy?

    The assigned route was a familiar one running through senior lot to Hickoryridge then left onto Falconbridge, left onto Raintree, right to Ridgefield, left onto Cox, left onto Brookmont, right on Pump and then up to John Rolfe to Glen Eagles and then back home on Old Prescott. 4.7 miles total for those who did the entire thing. Some never left and did workouts around the school, some went back after Brookmont and maybe did an extra lap around the school, and then there is Doozy.

    He was not there when we started but we thought we passed him on Glen Eagles–we were not really sure. He was not there when we finished but his car was there so we knew he was around. And then he showed up during the COT. Credit to him for showing up when it sounds like he did not want to get out of bed and he pushed himself to come and do some walking.

    Prayers for Tanner, Molly, Fireman Ed, Mary, Gaudi’s wife and all the family members and health care workers involved to bring comfort and good health.