Category: Richmond, VA

  • The Magnificent Seven

    Seven swell fellas departed their fart sacks this morning to do manly things. Conversation was bountiful and hilarious, covering a wide range of topics. We learned about the minefield that is modern dating, discussed government regulated prostitution, and managed to workout a little. We also made fun of Dumar for his half-hearted attempt to manufacture an excuse for being absent. Something about Mexican food? Hope you feel better buddy, we missed you! 

    Lap around the school, Andy Dufresne and side bends, dead man hang, hold a deep squat, cobra and downward dog stretches, merkins, LBCs    

    20 deadlifts, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    20 goblet squats, 20 APDs, 80 (lol) calf raises, repeat 3x

    15 WWIIIs, 20 upright rows, 20 overhead press, repeat 3x

    10 merkin pull throughs, 20 skull crushers lying on the sidewalk next to the curb where we learned Ponch and Hermey grew up kinda close-ish to each other, 21s, repeat 3x

    Time. Numbers, names, announcements. 

    I took us out. 

    I am immensely grateful for this group of guys. Knowing you and putting in work alongside you guys has undoubtedly enriched my life. The quality of F3 HIMs is incredible. Until next time.

  • Preppin’ For Valentines Day

    A dozen of SOJ’s finest gathered at Huguenot Park for the latest round of No Toll. Here is a brief summary for your viewing pleasure:

    Mosey to the parking lot for Warm-Up:
    Jazzercise, Ski Jumps, Australian Snow Angels, Freddy Mercuries, Alabama Prom Dates, Pickle Pounders
    Across the parking lot: High knees, Karaoke, Lunge Walk, Mario Jumps, Bernie Mummy Kicks, Appalachian Lunge Walk, Hillbillies, Crab walk

    Exercise two: Double 11’s
    10 step ups, 1 WW II sit ups………….run the field and complete 10 Hand Release Merkins, 1 Bobby Hurley

    Repeat the normal 11’s pattern until you are done

    Exercise Two: Catch me if you Crawl Bear
    Partner up: One man Crawl Bears, other runs to the gate and back, then assumes the Crawl Bear position

    *Toll Paid: 100 toe taps

    Exercise Three: Hump Circuit with Pickle Pounders, APD’s, and Monkey Humpers.

    One minute of stretching until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great effort by all the PAX today! The double 11’s took a lot longer than anticipated. Enjoyed chatting with Dookie this morning and also hearing some good war stories from the Frozen Triangle. The post-workout survey indicated that a good time was had by all.

    SYITG

  • The Vistas of Mt. Henrico

    Ten vibrant and enthusiastic men showed up before the snow did (and as of 8:35am (haha! 8:35am for this post, suckers! Who’s procrastinating on posting now, huh??) still hasn’t) in the bowels of the University of Richmond on the 11th day of February, 2025.

    A good chunk of the PAX…dare I say Hall of Famers (OBT, Bleeder, TYA, Swirly, BT…they could easily be compared to Ruth, Cobb, Cy Young, Christy Mattewson) went off for a Ruck with their dogs to places unknown to YHC. Good for them for getting a 45 minute traipse around Henrico.

    The 6s ran the good ol’ Mt. Henrico where the views are always dazzling, if you enjoy looking over Parham Rd into the lobby of a Blue Ridge Bank. The air always does seem a bit thinner up there but the feeling you get when you are at the summit of Julian and Parham is pretty amazing.

    There were no 5s on the route…Hitch did his own thing…possibly down river and back as that was an option.

    Still waiting for snow.

  • this is supposed to be a recovery workout…

    One returning member of the SCCC and two visitors from opposite sides of greater RVA met yesterday morning for a workout in the nicest track in Richmond. The workout met the format but apparently not the intention. Here’s how it went down, more or less.

    20 seconds of the exercise

    10 seconds of rest

    repeat x8

    one lap around the track

    exercises were KB swings, American Hammers, Curls, Nolan Ryans, WW3s and Say Anything squats. (More pop culture study recommendations for Hitch)

    finished with 2 laps including a Boberry biscuit on the final one in which Hitch left Beaver and I in the dust!!

    numbers names, YHC took us out. Prayers for those sick and Hitch and his father.

  • Nothing Asynchronous Here

    No better day to get out of the house and link arms with a PAX  of noble warriors as we prep for everyone being working and schooling from home.  Here is it all went down for this grizzly dozen:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Mosey to the black top for 4 corners with 10, 15, 20 & 25 reps of an exercise
      • 70 HRM
      • 70 WWII sit-ups
      • 70 squat thrusters
      • 70 2x crab cakes
    • Mosey to the tennis courts for 3x sets of partner wheel barrows and 10 derkins
    • Mosey to the bus loop for 3x iterations legs, abs, arms
      • Wall sit with 15 2x air presses, Muhamed Ali’s and Lalannes
      • 20 pole smokers
      • 10 Mike Tysons
    • Mosey back to the flag for COT with YHC taking us out

    Great work from the PAX today.  No truth to the rumor that Bodos saw YHC on the Q and knew he could avoid tweaking an ankle with excess running at HBR.  Good to see EF Hutton.  Sound numbers for a solid arm and shoulder burner. 

    Continued prayers for Roger Roger, Fireman Ed and Fudd’s family.

    Lunch is still a go at Joey’s Hot Dogs in Innsbrook for those that can make it today.

    God is good all of the time!

    Attila

  • Lost PAX Puppies

    Two tardy men arrived just seconds after the clock struck 05:30. The rest of the PAX was nowhere to be found, so we took to the school and neighboring streets in search for the HIMs! First we checked the school block, nope! Once we got back to the COT area we headed out east, then west into the streets, but had no success in locating our 45MOM PAX! Once we got back to the AO we decided to run our own workout.

    Warmarama!

    • Deadman Hang, Arm Circles, Copper Head Squats, among others I cannot recall.

    The Thang

    • 3 sets – 25 Reps – Dips, Squats, Pole Smokers.
    • 3 Sets – Plank while other PAX does 10 pull-ups and/or leg raises
    • 3 Sets – Do exercise of your choosing as the fellow PAX runs across the blacktop east to west and back.

    COT with the returning PAX from their stormy weather walk?
    Vandelay closed us out.


  • 4 Deep

    4 of us posted after that crappy Super Bowl game. But we got going with a warm up and then to the hill for 11’s with Mike Tyson’s and Squats (staple of The Deep). Then a mosey up the big hill for a Triple Check Grinder of WWIIs, Carolina Dry Docks, and Jogging on the black top. Mosey down the hill for Legs and Core: a Lindsay of PLTs and Step Ups (30-10, 20-20, 10-30), and 100 core workouts on top of the picnic benches (Crunchy Frogs, Heals to Heaven, Reverse Crunches and WWIs). Mosey around the school to the other side for Burpees every other column (about 16 or so). Finished with a Tater special of a round of ‘Merican Merkin Hammers (20 2 count American Hammers and 20 2 count Merkins, until you get to 100 total).

  • Post Superbowl Beatdown

    8 HIMs shook off their Superbowl evening to have a great start to their week. #Farts for the folks who ghosted their Monday morning. Here’s what went down.

    Quick loop around the streets and back to the flag. DMH, SSH, Ukrainian soldiers, arm circles, and merkins into a plank hold.

    COP 1: 11’s with jump squats and monkey humpers. The twist was broad jump burpees to point one and bear crawl back.

    COP 2: Into the tennis courts for the YHC favorite 4 corners, lady of the night style. Corner 1 windshield wipers 10 rep, Corner 2 double count American hammers 20 rep, Corner 3 double count flutters 30 rep, Corner 4 fence smokers.

    COP 3: Just enough time to squeeze in a Dora. 100 SSH, 200 toe taps, 300 arm circles.

    Time called, numbers, names, update on how the Frozen Triangle went, COT.

    Always an honor to lead you gents.

  • Slider Belly Run

    How many sliders did you consume yesterday? AND is that Lug Nut?!

    5 strong made it out after a terrible Super Bowl, unless you’re an Eagles or Kendrick Lamar fan I guess. With various types of snacks still in our bellies, YHC decided on a route close to various types of bathrooms – down to the park and back around the school twice for 4 miles.

    Good to see Sanchez in week 2. Another newbie joined us for their inaugural River Run outing – Orby. Way to go gents.

    -Singer

  • My Roommate Was Fired For Grabbing His Nuts While Taking a Pizza Order

    Four scored a block-tastic beat down before seven this morning at the latest edition of The Hoedown. Temperatures were 70 and sunny. According to the ladies learning to Zing Fit, the following saga will be proudly recounted:

    Form up at the white arrow. THIS white arrow, not over THERE.

    Run the loop, then the steps, then the weirdly angled handicap ramp that turns inexplicably into stairs and back to the wall.

    COP:

    SSH. Just one. Fail.

    SSHs. Just two. Fail.

    SSHs. 100 x 4 count. Mostly success, until YHC changed the cadence and threw everyone off. Q Fail.

    Dead Man Hang. Fudd’s Wife. Right leg high. Left leg high. Pigeon left. Pigeon right. Recover. Left leg over right. Right leg over left.

    Hand release merkins x20.

    WWIIs x10.

    Imperial Walkers x10.

    Mosey to the auxiliary to the secondary church parking lot at 3rd Church. (Fun Fact – Third Church officially ranks 7th in Virginia in the number of parking lots among suburban class AAA Presbyterian Churches, but only 28th in the number of parking spaces, giving it the smallest average number of spaces per lot in the assembled general presbyterian session. Yet, 3rd received an NPS of 79 in the quality of the parking.)

    Four Corners – Prostitute Style (Always come back to the same corner)

    Grab a block. Carry the block. Corner 1: 10 curls, then back to the start. One squat.

    Corner 1, 10 curls, then Corner 2, 20 bench presses. Then back to Corner 1, then back to home base (repeating the exercises). Veterans know the drill.

    Senor Frog mentioned the team that won the Super Terrible Bowl last night. Burpee. Each subsequent mention…burpee.

    Corner 3, overhead presses. Then YHC’s shoulder started to feel enough pain that it was time for an audible. (Good use of the F3 Q School Rule: if you can’t do it, don’t Q it.)

    Corner 4, squats. (And, Corner 3 updated to swings).

    Someone said the name of the Philthadelphia football team 3 times. 3 burpees.

    Then, someone mentioned Beagles and Snoopy. Well said.

    Mosey to the front of TES. Touch-a-tree.

    Round of 10: SSHs

    Round of 4: something else.

    Round of 2: (Run to the trees…) merkins

    Round of 1: Burpees

    Mosey to the circle. Alabama Prom Dates until time.

    Numbers, names, and Hutton took us out with an invigorating prayer.

    Announcements: Frozen Triangle in 51 weeks.

    NMS: If you have a habit of grabbing your junk at work, which careers are appropriate for you?

    Not Appropriate: Clergy, medical provider, waiter at pizza parlor. Seriously, it will get you fired.

    Appropriate: football player (D-line, linebacker), baseball player (outfield)

    Never Appropriate: wavy haired, expertly tattooed, middle aged (yeah, I said it) man staring in the window of an office building before dawn.

    UpChuck spits the bit.