Category: Richmond, VA

  • It was saucy, now it’s spicy

    It’s good to keep the Pax guessing. Are we running? How far? NOT today! To Dumar’s delight, the longest run was the opening mosey.

    Light jog over to the bus lane and back. Stretch-focused warm up to get the legs and back ready for the beatdown.

    The THING 1 – split in two teams, each team has one sandbag. Starting from a parking spot, person 1 carries the sandbag to the next parking spot and drops it, runs back. Person 2 runs to the bag, picks it up and bring it back to the start. Person 3 carries the sandbag one parking space further. Rinse and repeat until you get to the end of the parking lot. Sprinkle in 5 merkins each time you go

    The THING 2 – EMOM

    YHC cranked up the tunes and started the timer. 1 minute on the clock, plenty of time to pick up a cinder block and do 1 Goblet Squat, 1 Kettlebell Swing, 1 Monkey Humper, and run to the tree and back. Rest up, because the sauce gets saucier. Minute 2 – 2 reps of each. Minute 3 – 3 reps of each, and we keep going until we can’t.

    Around Minute 8, YHC noticed the Pax was very quiet. I looked at Rudy and saw his hat was off and the sweat was pouring. He mustered enough breath to say “It’s spicy now”. Muy caliente!

    Futon, our defending champion from the last EMOM, remains the king of the EMOM hill with an impressive 18x reps in a minute. The rest of us reset to 11x and jumped back in until we hit 25 minute mark.

    The THING 3 – Sandbaggin Tic Tac Toe

    An improvised Tic Tac Toe board was created in the parking lot and we split into two squads. Cinder Block vs Sandbags. Pick a person to start for each team. on GO, do 5 merkins & 1 Burpee (or 1 burpee into 5 merkins for efficiency) then grab your coupon and run to the tic tac toe board. first person there gets to pick their square and drop their coupon. Run back to the group and tag in the next person, they do 5 merkins/1 burpee, grab their coupon and head to the board. Get Tic Tac Toe to win, losing team does 5 burpees.

    Team Sandbaggin’ got off to a quick start, capturing the first two games. Hard to say if Team Cinder Block couldn’t visualize the board, or if they forgot how to play tic tac toe…Match 3 for all the marbles, winner takes all, went to team Cinder Block thanks to Hermey improvising the rules on the fly, tossing sandbags out of his way, and claiming victory for his team. Futon will review the CCTV Footage and rule if this was a legal maneuver or not. May have to run it back and settle this fair and square…

    COT – announcements and prayers. Safety with the storm today and prayers for DTH and his family on their journey. My legs are tired, I need to go find some Biofreeze. Until next time!

  • 9 Years, Almost

    7 studs joined YHC in the earliest/darkest gloom in the land to make a great 8 to celebrate 9. It went something like this – 0500 and off we go for a short mosey across the street to the front of the church.

    COP with various exercises and most of all the anticipation of Handshake having a reversal of fortune but alas he held it down.

    The THANG:

    9s – short mosey to the wall for 9s. 8 Donkey kicks on the wall, lunge across the lot and 1 squat, reverse lunge 7…2, continue to 1-8.

    Four Corners – 9 merkins, 18 jump squats, 27 2-ct freddie mercuries, 36 SSHs

    Reverse the Four Corners counting down

    Mosey to the triangle

    3 rounds of triangle circuit:

    • Point 1: 1 burpee, 2 squats, 3 merkins
    • Mosey
    • Point 2: 2, 4, 6 of the above
    • Mosey
    • Point 3: 3, 6, 9
    • Repeato 3 times for 9 points

    Back to the lot for 3 minutes of Mary

    COT, Numbers, Names and YHC took us out.

    Announcements: CSAUP Century Part Deux coming up May 2-3. Get your nano-region teams together – runners and ruckers needed. More details, and routes, to come.

    Coffeeteria, as always, was great.

    I hope Handshake survived what I am sure was a biblical experience when the gears got working.

    NMS: This Saturday, March 8, will mark YHC’s 9-year F3 anniversary. YHC will be in FL at UpChuck’s Clinic sitting on the beach and burning my bald head, so FW seemed like as good a chance as any to do an early celebration. All the better that Rosie showed up freshly off his Parisian escape and desperately looking from some air free of second-hand smoke. Thanks a million to Rosie for headlocking me all those years ago. It has been amazing to be part of this group and see the commitment and expansion. You all motivate me daily. Thank you. Keep up the great work.

    No More Gumbo for You!

  • The Deep 5

    5 of the usuals showed Monday morning at The Deep. After brief warm up we did some typical Deep exercises, and a few new ones.

    11’s on the Hill with Mike Tysons and WWIIs, Lindsey with Step ups and Dips, Hit the Big Hill for 10 sprints to the top. Then a mosey over to colonnade for something new: Grab a pole and start Pole Smokers. First guy does 20 and then runs past the group to the next available pole (Indian Run style). Should be 100+ Pole Smokers by the time we’re done. Turn around and repeat but this time with Merkins (100+). Last round of Squats (100+).

    Finish with some stretching and 50 American Hammers.

  • Bermuda Cabana?

    Two Bermuda Boys did a Twin Team Lounge inspired workout this morning. With YHC in peak marathon training, the pair decided a mild workout would be a good way to start our morning.

    No warmarama necessary, just a mosey lap around the parking lot.

    Various exercises followed by a mosey to the dumpsters and back that included, but wasn’t limited to
    Merkins
    Side lunges
    Plank jacks
    Oblique Pickle Pounders with Mountain Climbers

    Over to the Carousel for various exercises
    Johnny Cash Carousel
    Pool Boy came up with a more traditional Bermuda Boys exercise handwalking the Carousel around for a lap with feet elevated on the handles

    Back to the parking lot for some more merkins, Cindy Presses, and Goblet Squats

    YHC was glad to have a mild workout, this morning, and even more grateful for Pool Boy’s company. We’re definitely looking forward to some warmer mornings in the Triangle.

    Prayer Requests
    YHC’S mom has been waiting to get back surgery scheduled for well over a year, and she finally got scheduled at the end of May. It’s pretty far off but I’m feeling pretty nervous about it. Hoping for a successful surgery and recovery.

  • Right On Time

    YHC rolled in right at 5am for our weekly Extra Credit Pull Ups and Dips Session. Pool Boy was ready and waiting. We made our way to the jungle gym.
    Did the usual stretching, Hollow Rocks, then 8-10 minutes of Pull-ups, and 8-10 minutes of Dips

  • Real Talk

    A solid workout this morning. Great mumble chatter. 

    Lap around the school. 

    SSHs, merkins, Freddie Mercurys, copperhead squats, a bunch of stretching

    20 KB swings, 20 goblet squats, 20 APDs, repeat 3x

    20 upright rows, 20 overhead press, 70 calf raises, repeat 3x

    Sorry gents, memory is foggy today. Maybe this is the argument for planned versus improvised workouts. But improv does have a place. I remember we did 20 WW3s (thanks Dumar!), and curls and skull crushers to run out the clock. There are a few I’m missing but I am able to recall that kettlebells were involved.

    Names, numbers

    Shared leadership meeting at case de Heist 3/11 @ 7 PM. Check slack SOJ channel for deets. Come chill and participate. L Woods making some big moves on the F3 social calendar. Chili cook-off 3/22 @ 3 PM at case de L Woods, also on the SOJ slack channel.

    Hermey took us out. 

    Old Hundred is a great AO. Mumble chatter, music, and a sneaky kind of exertion. Fitbit says 400+ calories torched this morning. With spring and summer approaching, you want to look like you lift bro.

    Always a pleasure and a privilege gentleman!

  • Mardi Gras Morning Run

    11 regulars showed up for this week’s edition of Spider Run. Routes were posted last night but YHC reviewed once more. With routes reviewed and the clock striking 0530, off we went.

    Routes

    4s: https://onthegomap.com/s/evnobahu
    5s: https://onthegomap.com/s/cb254isl
    6s: https://onthegomap.com/s/45nsgsib

    Numbers, Names, Announcements and YHC took us out.

  • Silver Rule

    Word of the day: “Pfannkuchen”: Deutsch for Pancake AKA Flapjack.

    Mosey over to the parking lot in front of Quioccasin: in cadence

    • 20 SSHs
    • 10 Manmaker slap Merkins
    • 15 Crunchy Frogs
    • Stretch: Left hand/Right foot

    Mosey over to the wall on the side of school: in cadence

    • 20 IWs
    • 10 Diamond Merkins
    • 10/each side Suzanne Somers
    • Stretch

    Mosey to parking lot at Pemberton: in cadence

    • 20 squats
    • 10 Stagger arm Merkins
    • 15 American Hammers
    • Stretch

    Mosey to another place in the parking lot at Pemberton: in cadence

    • 20 Lunges
    • 10 Stagger arm Merkins
    • 15 Dollies
    • Stretch: plank, right hand/left foot, Pfannkuchen

    Mosey to playground behind Pemberton: 3 veces (español: 3 times)

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO

    Mosey to Quioccasin Wall for BBTW routine

    • 15 People’s chair airpress in cadence
    • 10 BTTW shoulder taps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes in cadence
    • 10 BTTW toe taps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali in cadence
    • 10 Dirty Hookups in cadence
    • 15 Donkey Kix OYO

    Mosey to grassy area near benches in front of Quioccasin

    • 10 Side Plank pushups in cadence
    • 10 Side Plank Pushups in cadence (other side)
    • 10 Dog pointers (alternating arm/opposite leg extended) in cadence, slow count
    • 5 Superman to count of 5 (simultaneously raise both arms and both legs while on your stomach)

    Mosey to benches in front of Quioccasin: In cadence

    • 10 Bulgarian Split Squats (each leg)
    • 10 Dips
    • 10 Derkins
    • 10 Bulgarian Split Squats (each leg)

    Mosey to the flag: in cadence

    • 15 Heels to Heaven
    • 15 APDs
    • 15 Rosalitas

    Announcements:

    2nd Tuesday 2nd F: Joey’s Hot Dogs in Innsbrook: NEXT Tuesday (March 11) at noon

    Chili Cook off: check Slack

    CSAUP: check Slack

    Afterwards, we visited Starbucks off Gaskins near Quioccasin to discuss adult education, universities and research.

    COT:

    I listen to podcasts in my car. On one podcast, someone asked a Rabbi to explain the Talmud while standing on one leg. The Rabbi responded with the ‘Silver Rule’: “Don’t do to others what you don’t want done to you. The Talmud is just a collection of interpretations of the Silver Rule.” Religions and philosophies have their differences. But they also hold a lot in common. This is a pretty good rule. Dear Lord: while we can’t always live up to the Golden Rule, let’s at least live up to the Silver Rule.

  • Neighborhood Watch

    The best looking of SOJ’s finest descended upon the glorious accommodations that awaited them at No Toll. Conditions were ideal for a stroll off the typical parking lot and plush fields. DJ Snuff dropped the beats so here is how things went down.

    Short mosey around the basketball courts and circle up for introductions and disclaimers. Warmorama included SSH’s, Helis, Dead Man Hang, Jazzercise (with toe taps), DQ’s, another Dead Man Hang with a bit of broga mixed in.

    Off we venture out towards Robious and across into the Greenleigh neighborhood.

    Lindsay was 1st up with stops at each intersection for 30 Merkins, 10 squats. 25/15, 20/20, 15/25 & 10/30 until we arrived at Greenleigh park.

    Triple Check with a few of your besties. Exercises included, LBC’s and Mountain Climbers, timer touches 3 different trees (no repeatos). Enough shenanigans at the park.

    Burpee Road on the way back. Weave our way back thru the neighborhood using the long way. Stop at every vehicle parked on the road. 1 merkin for cars, 1 WW2 for trucks, 1 burpee for anything else. Gazelles doubled up the number and waited for the 6 at each intersection.

    Back into Huguenot Park for another quick triple check at the restrooms. Pole Smokers and Lt. Dans while timer runs to the playground entrance and back.

    Mosey back to the basketball courts for quick Ab centric Mary. 10 ab exercises completed in cadence. Time was called. Numbers, Names, Announcements, Prayers. YHC took us out. Prayers for Family DTH as the embark in Papa New Guinea on their medical mission for 3 months. Thoughts for Snuffs Papa-in-law and his family as they deal with declining health. Chili Cook Off at Castle El Woods on March 22nd; plush TP has been promised. Mad respect to Bone Thugs as he continues his recovery from knee surgery for putting in the miles.

    NMS. Been a while since we moseyed into Machismo’s backyard to wake the neighbors. Thanks to Snuff for providing the tunes as we ventured the mean streets of Greenleigh. Always fun to mix things up a bit and appreciate the efforts of the PAX for accommodating. Good to see Dry Rub back out after his winter slumber. Thank you fellas for the opportunity to work with you guys. Great times and good conversation.

  • Bite of the James

    3 Iron Haulers emerged from the gloom to stake claim on PFP with one glorious Shovel Flag for what Wanka described as, “you just meet up and ruck for 45 minutes?”
    We kept a hot and consistent 17 minute pace for 3 miles! Not a big deal!