Category: Richmond, VA

  • Finest AO in town: Heist’s beautifully clenched butt cheeks and further exploration with Handshake. Korean twerking at Libby Market???

    Heyyo. A Baker’s dozen + 1 hit the mean streets of Richmond this morning for some good clean fun.

    5:30 a.m. let’s go.

    Mosey towards the north-side of the field facing the beautifully renovated Carilion war memorial for a warmorama (wave hello to Handshake coming in out along the way). F3 Mission Statement and Disclaimer.

    Waromrama:

    1. Side Straddle Hops (20x)
    2. Ukrainian Soldiers (15x)
    3. Deadman hangs (center, left and right)
    4. Copperhead squats (10x)…note that perfect form includes a clenched butt cheek at the top.
    5. Walkdown to hand’s for 20 merkins
    6. Reverse scorpion kicks (10x)
    7. Scorpion kicks (10x)
    8. APDs (20x)
    9. Flutter kicks (20x)
    10. Rosco’s mom (left and right). Pulling in knee each one.
    11. Wilson’s wife
    12. Fudd’s wife

    COP 1: Partner catch me if you can across the field towards the Carilion. Bear crawls, lunges, and broad jump burpee (some how we got really close to the end of the field and most only did like 10 yards of these).

    COP 2: Carilion looked so nice, had to explore it. On the fly workout. Instructions were to do 2x dips on every other step up the right side of the Carilion, go around the upper area and down the left side down 2x incline merkins on every other step. Grumbling from Pax that we had too many people, so we split into two groups and switched sides.

    COP 3: Longest triple check in the world at the Rugby Road/Pumphouse Drive triangle. Three rounds of 1. running the triangle (or cutting through the woods), 2. flutter kicks, and 3. squats.

    COP 4: For context, Handshake through me the idea the night before of further exploration of the neighborhood southwest of Pump House Drive. With only 20 minutes left, Handshake led the way…for a modified DORA, some cul-de-sac touring, and river gazing. Oyster attempted three variations of the same joke that Heist couldn’t Q an entire workout (I think someone may have laughed at least one time). HA.

    BTTF: Most followed Pull out for his long cut, which was basically the half-pipe route. We all got back to flag with a little overtime under our belt (only a few minutes).

    Numbers/Names.

    Announcments:

    1. Support Honduras Mission Trips attended by our very own Pigskin and Gomer Pyle (Home | Friends of Barnabas, Healthcare, Honduras. $50 goes a long way.
    2. Support children in need by donating clothes for all ages. See Flatline for details.
    3. Join us tomorrow at the Rountrey Clubhouse (RounTrey, 3801 Graythorne Dr, Midlothian, VA 23112) from 3-6 pm, for some family friendly fun (chili, football, a few adult beverages). Bring the wife and kids (https://tinyurl.com/SOJ-Chili-Fest)
    4. Alternative Thanksgiving story (NSFW) at Mary Mumford at 7 a.m. Thanksgiving Day.
    5. 11/30 – Hitting the Bridge Ministry. See Heist and Hermey for details. Want to join? Meet at the Westchester WaWa (150 Pikeview Dr, Midlothian, VA 23113) by 6:15 a.m. We are getting Breakfast on the way back at the Cumberland Restaurant Online Menu of Cumberland Restaurant Restaurant, Cumberland, Virginia, 23040 – Zmenu (should be back to the Westchester WaWa by 10:30 a.m.)
    6. Secret Santa (see list setup by E.F. Hutton). Gifts will be exchanged at Rosie’s twelve days of Christmas on December 17th at No Toll. Not a white elephant DK.

    I took us out in prayer. Thanks for coming out.

    Good times at Libbie Market. I had the breakfast pizza and cornbeef hash. Coffee was extra hot today. Good discussions on DOGE, FED, Disney, HVAC, etc. At one point we looked over to see Hitch moving his hips in a saucy fashion, possibly Korean version of twerking.

    P.S. the mean guy way there too

  • 5k Saturday Beatdown!

    It was a beautiful morning for 4 studs and a couple 2.0’s to do some running with a dash of beatdown at The Lumberyard! Choo Choo realized after the COP 1 mosey we might be doing a 5k, he wasn’t wrong! Here’s what went down.

    Warm-a-rama

    • Mosey .62 miles
    • SSH’s IC 31
    • Ukranian Soldiers IC 10
    • CopperHead Squats IC 10
    • Plank Jacks IC 10
    • Ranger Merkins IC 10
    • Freddie Mercury’s IC 10
    • Reverse Scorpions
    • Mosey .62 Miles – 3 laps around soccer field

    COP 1

    Partner Up • 5 rounds • 1 PAX(Timer) runs from the sideline to centerfield for 5 Man Makers to make their way back while partner Dips at the bench.

    Mosey for .62 miles – 3 laps around the soccer field.

    COP 2 • 11’s

    Double Clutch Jump Squats • Run to centerfield • Double Clutch WW2’s

    Mosey .62 Miles around soccer field

    COP 3

    Bear Crawl across soccer field • LungeWorm return across soccer field

    Mosey .62 Miles to complete the 5k

    COT

    Numbers and Names

    Announcements – Convergence at Mary Mumford on Thanksgiving morning. Workouts at Pine Fork Park Black Friday 05:30 – Q is Beaver. Lumberyard AO on Saturday 07:00 – Choo Choo Q.

    YHC closed us out in prayer.

    Choo Choo brought in an FNG this morning, his brother in law, welcome Adam White, F3 name Swisher Sweets and his daughter Grayson visited with us who goes by F3 name Guppy.

    Poolboy got some footage of the workout that we hope to attract more men to join and lose that sad clown syndrome.

  • I don’t chew gum…I kick ass

    When you see that I have the Q, you better come ready. 20 decided what do I have in store this morning. I will not disappoint, when I am ready to go, it’s time. Starting off a couple of laps around the court with side shuffles, then into a WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Merkins, Alabama Prom Dates, a little stretching to loosen the legs). Time to venture to the tennis courts to begin what I like to call the main event).

    Triple check to start out…. runs around the tennis court with pole smokers and ball dippers as the toppings. After that venture over to the concession area where we bumped into Knute(an older gentleman who is out there a Notre Dame fan). At the wall, wall sits into Hoe Downs. A little break then a classic DTH exercise(donkey kicks to the wall) 5 10 15 and 20 with a little break in between. After a little recovery, mosey to the classic Dora spot where I went mega (100 Merkins, 200 Hindu squats, 300 LBCs, 400 toe taps).

    A little more recovery, a single Navy seal burpee down the hill for a sprint and bear crawl up the hill(evil I am yes). Coming up to the end it was time for 11s(Mike Tyson’s with groiners). I think after that everyone was cooked a little stretching while I went to get my phone and it was time

    Numbers, names and prayer led by YHC to close it out. A lot going on next and the coming weeks check Slack for details last month of the year is here, come out either lead a Q, or be a part till next time

  • Gladiator

    Warm up

    Ran with Cindy around neighborhood doing different exercises that included upper body, lower body and core.

    Finished with triple check with kettlebells and 45 lbs plates

    Ended with circle of trust

  • Doozy’s Free Water Bottle Run

    Gypsy posted on Slack that a Q was needed for Currahee so Handshake volunteered. Route consisted of Left on Pump, Left on Faconbridge Right on Raintree, Left on Gayton/Quiocassin and run to QMS/Heartbreak Ridge and back. Doozy scared adult human person and they ran and dropped their water bottle. Doozy continued to scare the person as he chased them with the water bottle. Moral of the story is Doozy has a new water bottle.

    Announcements – Rountrey Chili Cookoff on Sunday 11/24 at Rountrey Clubhouse from 3-6 pm. YHC and Mr. Roger’s are representing 80% of the geographic territory of F3RVA. Heist is going to The Bridge Saturday, 11/30. Upchuck is going to The Bridge Saturday, 12/14.

    Prayer Requests – Roger Rogers M, Fudd’s sister, Gypsy, Piglet is having another baby, due April 2025

    NMS – good morning today, cooler, YHC felt like he had working lungs. Thanks for the push to Q, Gypsy

  • Cold & Quiet Gloom

    Big Papa Beaver reluctantly slipped out of the fartsack fully knowing the high probability this mornings beatdown would be for a party of 1.
    Not showing up is harder on my body and mind than showing up is, so here I am!

    Warmarama

    • Cherry Pickers
    • helicopters
    • Arm Circles
    • SSHs
    • Wilson’s Wife


    State Farm style Decathlon-each station separated by .10 miles of running for 1 mile

    • 20 Merkins
    • 20 KB Swings
    • 20 Coupon Curls
    • 20 Dips
    • 20 Burpees
    • 20 LBC’s
    • 20 Pull ups
    • 20 Pole Smokers
    • 20 Step Ups
    • 20 American Hammers

    Back to the Shovel Flag for some F3 Deck

    • 12 Hand Clap Merkins
    • 19 Ranger Merkins
    • 25 Freddie’s
    • 90 sec High Plank
    • 19 Low Slow Squat
    • 12 Bulgarian Split Squats
    • 25 Smurf Jacks
    • Karaoke 160 yrds
    • 25 Squats
    • 13 Chuck Norris Merkins
    • 16 Jump Lunges
    • 10 Burpees

  • Return to Haiku

    Cold, brisk winter temps

    We converge ready to go

    Which route will be called?

    West we went with speed!

    Underground explorer’s tales

    A maze beneath us

    Are those people sounds?

    An unholy convergence

    Decor by Satan

    Awkward pleasantries

    Cult membership was denied

    Back to the sermon

    Pax in disbelief

    Was it true or was it false?

    Mysterious ways

    YHC took us out.

  • We Did Burpees

    A trio of SOJ’s finest embraced the cooler temps in hoodies, winter gloves and short sleeves to embark on a variety of activities. Someone cut out the lights at the flag so we ventured off campus a bit to keep active and fight off the chill. Here is how things went down.

    Mosey past James River High School to the student parking lot for introductions, disclaimers and warm ups in conversation so Pax could complete their respective tales of days past. Warm ups included a variety of standing exercises with a dead man hang as the cherry on top.

    Mosey to the track for a quick lap around stopping at each corner to complete 20 reps of merkins at corner 1, WWII’s at corner 2, Monkey Humpers at Corner 3 and Flutters at Corner 4. Enjoy the playful canine along the way.

    Exit the stadium to enjoy a triple check. Timer runs to the 2nd light pole and back, exercises were Heals to Heaven and Squats.

    Mosey to the student lot. Lunge across the lot, stopping at each line for 2 squats. 1 burpee completed at each light pole.

    Mosey back to Betty Weaver across the field to the rear blacktop for a quick 4 corners. 10 Merkins, 20 somethings, 30 of something else and 40 of something completely different.

    Mosey back around the school to the drop off loop for a 1 round triple check. Timer runs the loop, curbside merkins and lunges?

    BTTVF for numbers, names, announcements (Chili Cook-off, Alternative Thanksgiving), prayers, YHC took us out.

    NMS: Cool dark morning led to a great star gazing session at the Lounge. More of a Après Ski vibe but still very good way to end the work week. Conversations were plentiful and various but most of the worlds problems were solved and forgotten. Thank you fellas for the opportunity to work with you this morning as this AO and the comradery is always a highlight.

  • Three’s a crowd

    Great chilly morning for a workout!

    COP — Helicopters, DQ, Hollow body hold, Copperheads, IW, Merkins, other stuff

    Triple check
    Run the loop, merkins, Freddies

    Bench routine
    15 IC Skull Crushers each side
    5 inclined
    5 derkins
    10 dips
    10 WW2 on bench

    REPEATO

    Triple Check
    Lunge to 1st island and back
    DK’s
    Monkey Humpers

    Some stretching

    Fun times had by all today!

  • Arrested Development

    It is truly remarkable how quickly a group of middle aged men at 5:30 in the morning can turn nearly any topic into sex and genitalia jokes. This morning, it took about 34 seconds for these ten OGs of the gloom to do so, and it just kept on going. As for exercise, here’s what happened:

    COP at the intersection of Commonwealth and Hanover. DQs, Ukrainian soldiers, etc.

    Burpee Alley: Run all the way down Hanover to Shadwell, 3 burpees at every lamppost. From there, mosey down shadwell, west on grove, stop at the parking lot of Jenny Maraghy real estate.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Wall sits. 3x. // Round 2: P1 runs to wall and performs 10 Chicken peckers, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 dirty hookups, P2 wall sit. 3x. Mosey east down Grove to Lock Lane, then over to First Pres Parking Lot, stopping intermittently for 3 burpees along the way.

    Triple Check: At some point after the last set of exercises Hitchhiker abandoned us, so numbers were perfect for triple check. P1: Squats // P2: LBCs // P3: run to the playground fence, bernie sanders back. Mosey back to the school, stopping along the way intermittently for sets of 3 burpees.

    COP: ring of fire, sets of Freddie Mercuries, American Hammers, Crunchy Frogs. Finish with 3 Burpees.

    NMS: What a great morning, we covered a ton of ground and worked every muscle. Lots of laughter, which is pretty much a guarantee with Saab and TYA in the mix. Great to have Vandalay back. Seymore broke up the COT with a serious stench.

    SYITG!