Category: Richmond, VA

  • It’s getting Deep here

    The Goochland contingent showed up along with some of the usual suspects. We’re dedicating ourselves to maintaining good habits during Thanksgiving week. We also listened to music.

    Lyrics from “Okie from Muskogee” performed by Merle Haggard and the Strangers

    “We don’t smoke marijuana in Muskogee.

    We don’t take our trips on LSD.”

    Atilla really liked this song.

    Mosey around parking lot. Stopped at flag and give standard disclaimer

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey halfway around parking lot

    • 20 IWs
    • 10 Diamond Merkins
    • 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other
    • Stretch

    Mosey back to flag in parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 10 Suzanne Sommers (each side)
    • Stretch

    Mosey halfway around parking lot

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    Used part of parking lot parallel to school for Grinders: Partner 1 goes to the ‘far end’ of the ‘track’ while Partners 2 and 3 stay put. Partner 3 is the first runner. Partner 3 runs to Partner 1. Partner 1 runs to Partner 2 at the ‘start’ of the ‘track’, Partner 2 runs to Partner 3, etc. If you’re not running, you’re doing the called Exercise.

    • Plank position Toe Taps (new exercise)
    • Copperhead Squats
    • Dollies
    • Flutter kicks

    Used part of parking lot perpendicular to school for 11s.

    • Mike Tyson & Deep Mountain Climbers

    Mosey to the wall at the entrance to the school for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps
    • 15 People’s chair Muhammad Ali
    • 10 Dirty Hookups
    • 15 Donkey kicks

    Back to the flag for

    • 20 Heels to Heaven in cadence
    • 60 count 6-inch leg lift

    Announcements

    Congratulations to Handshake for his Chili Cookoff Victory!

    Convergence on Thanksgiving 7:00 AM (NOT PM) at Mary Mumford

    Friends of Barnabas request for donations: Gomer (in January) and I (in July) will be going to Honduras. If you are so inclined, please contribute. For more information, see Slack, 3rd F Channel.

    Circle of Trust

    Sermon comment: Mixing Politics and Religion is like mixing Horse Manure and Ice Cream. It doesn’t improve the Horse Manure and it ruins the Ice Cream.

    One of the strengths of this country is that we do not have an established church like many other countries. Or as Jesus said, “my kingdom is not of this world.” If you want to gain adherents in this country, you have to persuade others by your actions and your words.

    Dear Lord, Guide us so that we glorify you in this world by our words and deeds.

  • Choose Your Own Adventure

    4 usual suspects arrived to the former SOT now known solely as MOT. No Q on the sheet and so the 4s decided their fate as well as the 5/6 milers. Off into Salisbury we went, return at 6:15.

    -Singer

  • Check these gloves out

    Had to break out the insulated gloves out on this frosty morning. YHC made sure to show them off to Beaver. We knocked out a short but sweet work out this morning. This is how it all went down…..

    Warmarama

    • Mosey to pickleball courts
    • Reverse scorpion
    • Knee knockers
    • SSH
    • Copper head squats
    • Wall sits
    • Hoe downs
    • Toe touches

    Thang

    • 11’s with Merkins and Firecrackers with a 100 yard run between. Ended up being almost 2 miles when we were done.
    • Pick your partner workout
    • Merkins, balls on the walls, flutters, outlaws, squats, step ups and BURPEES. I’m sure I’m leaving some out

    Finished up with some stretching and sunrise gazing.


    Convergence on Thanksgiving 0700 at Mary Mumford Elementary. We SHOULD hear about the first Thanksgiving that happened at Berkeley Plantation. We will see how it goes!!!!

    OUT

  • Rippin’ a$$

    15 grown-boys got their week started right at The Alamo! Although only some of the PAX was able to attend the Chili Cookoff yesterday, we all paid for it. It’s safe to say that the old saying “beans, beans the magical fruit…the more you eat, the more you toot” proved true this morning.

    WARMARAMA – Moseyed to the neighborhood entrance and back. Circled up, gave the F3 mission and got into it. SSH’s, DMH, Butterfly stretch, Old school V-Stretch, LBC’s, Rosco’s Mom, Merkins.

    COP #1 – Moseyed down to an intersection for a Triple-Check.

    • Exercise #1 – Run to the the end of the cul-de-sac and back. Throw down on the 7′ basketball hoop at the turn (optional). YHC took advantage of the low rim and paid homage to MJ and Vince Carter.
    • Exercise #2 – Merkins
    • Exercise #3 – Squats

    COP #2 – Slow moseyed to the bottom of a hill for some 11’s.

    • Exercise #1 – Carolina Dry Docks
    • Exercise #2 – LBC’s

    COP #3 – Slow moseyed/moseyed back to the clubhouse parking lot for a Dora.

    • (50) LBC’s
    • (100) Flutter Kicks
    • (150) Alabama Prom Dates (RIP, Alabama)

    COP #4 – Quick Ring of Fire with Merkin variations

    ANNOUNCEMENTS

    • The Chili Cookoff was a huge success! Thanks to Heist for planning it and congrats to Handshake for taking the W!
    • Thursday, NOV 28 – Thanksgiving Day Convergence
    • Saturday, NOV 30 – The Bridge. Hit up Hermey for deets.

    PRAYERS/WINS

    • YHC’s sister Jamie. Life is hitting her hard. Prayers that she stays strong!
    • The PAX agreed that we all have a LOT to be thankful for. God is good!

  • Football Fans Galore

    The Splinter abode planned and prepared a meal for Breaking Bread this past Sunday. After much discussion, chicken parmesan, green beans, biscuits, and cookie brownies were offered. After the aroma wafted through the car for the 17 minute drive to belt boulevard, we unloaded and served for this week’s guests.

    Moleskin

    Who knew there would be such passion towards football this Sunday? Prime Time appeared in his Eagles sweatshirt, prompting much discussion about the close games of the afternoon. Especially pleased was the gentleman wearing the Chiefs jacket, happy his team squeaked out yet another win.

    Oyster and Upchuck say this plenty, this is an easy #3rd F opportunity for you and the rest of the family.

    Splinter out.

  • Run with heavy hearts

    4.5 mile run around Weaver, through River Downs North, and into. Stone Harbor. Out and back.

    Tough conversations this morning. Singer lost a friend, Andrew, this weekend after a long fight with cancer. Prayers for Andrew’s wife and 3 children. Prayers for Singer as well.

  • 8 Easy Miles

    2 Early birds made it out for another edition of Premature Acceleration. Just under 8 miles logged, at an easy 10 minute pace. The first 6 were run down Courthouse in the Providence neighborhood, with the last 2 in the trails of Rockwood Park.

    Always great to get some miles in with Boberry. We should have plenty more to come, as Bo’s training for a 30K in January, and I’ll start a training regimen next month to run the Blue Ridge Marathon in April.

  • Who’s the Q?

    No one signed up and so we did a ‘Hot Tater’. Everything described below is more or less correct.

    Lighthouse with the warmup: all in cadence

    • 20 SSHs
    • 10 IWs
    • 10 Hillbillies
    • 10 Man-maker Merkins (8 count)

    Next, Burpee-Parking spots; 2X

    • 1 Burpee per Parking place
    • 20 WWIIs at the end

    Roger-Roger took over and we moseyed to the ‘bus loop’ in front of the school for a triple check

    • Partner 1 does a burpee w/o the merkin but with a curb hop
    • Partner 2 does Merkins
    • Partner 3 runs the Bus Loop

    Atilla took over and we went to the soccer field in front of the school for

    • Jack Webb to 10: 1-4, Merkin-air-press

    Johnsonville took over and we did 11s the width of the Soccer Field

    • Copperhead Squats
    • Jump Squats

    Pigskin took over:

    • Stretches

    we went to the wall in front of the school for

    • 15 People’s chair air press in cadence
    • 10 BTTW Hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes in cadence
    • 10 BTTW Toe Taps in cadence
    • 15 Donkey Kix OYO

    Mosey to the parking lot for a few stretches

    Announcements

    Chili Cookoff

    Convergence Thursday at 7:00 PM at Mary Mumford

    Prayers for Mollie (Roger Roger’s wife), Mary (Fudd’s sister), Fireman Ed, Gypsy, Sherry (Piglet’s aunt), Piglet and Johanna (baby due in April!)

    Pigskin with the COT

    When I used to work for a living, one of the things I did was work at a nuclear station. Nuclear stations are very complicated and there is always a concern about Human Performance. (I was the Business Manager so fortunately, I was not responsible for running or maintaining the plant.) One of the programs that was implemented was STAR, which stands for

    • Stop; Before you begin a task.
    • Think; About what the steps to your task is. Typically, you have a set of procedures you need to follow.
    • Act; Do the task.
    • Review; what you just did to make sure you did it right. You might want to think about what improvements you might do next time.

    This same process can be used outside of work. For example, if you find yourself in a debate, Stop. Don’t feel like you have to respond immediately. Think. About what you’re going to say. Act. Say your piece. Review. Reflect upon how your words were received.

  • Choose Your Poison


    There was a lot on the menu to choose from at Rockwood Park this morning. It was a chilly 70 and sunny, but that didn’t stop 9 of SOJ’s overachievers from getting in some extra credit.


    There were 2 Ruckers (Melville, and 6 Shooter), 4 Runners (Don Draper, Boberry, House Party, and Chaplain) and 3 Pull Up Enthusiasts (Mudslide, Florence, and YHC)


    Pull up session included some coupons with 2 COPs
    YHC’s new favorite workout format.


    3-4 sets
    6 Pull Ups
    12 Toes to Bar
    25 Coupon Curls


    And 1 set of
    25 second Hang or Negative Pull Up
    12 Lawnmower pulls w/each arm
    6 Lieutenant Dans


    Ruckers and Runners got their miles in and a great time was had by all!

  • A Morning in the Woods

    3 Davillians got in some distance this morning during a bootcamp to venture out.

    This how it went down

    Warmup – Run down the service road stopping at every speed bump to complete 10 merkins

    COP (ALL IC) – DQ, hillbillies, dead man’s hang, cherry pickers, LBC’s, Heels to Heaven, American Hammers, SSH’s, Arm Circles

    THANG

    Mosey down the trail into the woods behind the football to the power lines

    Jacob’s Ladder – Using the power line hill, up to 5 burpees while run up and down

    Hilly Polar Bear – Using the same hill, polar bear to the top

    Love Hill (Atlee edition) – Using the gravel trail, PAX did lunges, broad jump burpees, and Lt. Dan’s while one person ran to the gate and back

    Mosey around to see if we could get onto the football field but no luck so called an audible and when back to to service road

    Pole Smokes – 10 reps; 2 sets of Heels to Heaven, Dolly’s, Flutter Kicks, AL Prom Dates, and American Hammers

    Speed Bump Merkins (Part 2) – Heading back up the road all the way to Atlee Station stopping at each speed bump for 10 Merkins

    Mosey back to the VSF

    2 MOM – Ab Exercises of holding legs at 90 degrees, the rosalita’s then dolly’s then 6 inches x2

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small PAX today but still a fun morning. Phonics kept us entertained with his mumble chatter, Helix showed off his form, and YHC did his best to keep up

    Great 2nd F at the Local

    SPIT ON THAT!!