Category: Richmond, VA

  • Humidity, Sweat, getting ready

    Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.

    The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time

  • Does Bear mean the same as Beaver

    4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down.

    Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat.

    Find the shaded parking lot for a Dora. Runner runs down the short hill and bear crawl back. P2 does 50 Makhtar N’diayes, 200 LBC, 300 curb toe taps. Wall sit fun for the camera. 2 rounds of a Ring of Fire. Merkins and Mary and close with some stretching and chatter.

    Thanks to Heist, Blue Moon, and Upchuck for joining me on the tour and the DaVille guys for showing up in force. The workout was great but the coffeeteria may have topped it. Good to chat with Blue Moon and learn a little about Phonics’ shoes. Excellent finish to my SOJ takeover week at DaPile.

    2.0 workout at DaPile next Saturday

    6/24 at the Alamo, be there for Wildcat

    More info on the 10year convergence coming, save the date 9/21/2024

  • City Run

    Beautiful morning for a run yesterday. This is more or less the route the 8 PAX executed.

    Out on Grove headed East, back on Floyd til it ends left on grove 

    4s at n meadow 

    5s at N Harvie st

    6s take grove until it ends, take a right, follow park avenue until you get to more park, loop it until you take a left on Floyd 

    most pax were close to 5. Great work by all. Faceplant held himself back since there were no other sixes. Great run fellas! Always a good time to run in the city with some great company!

  • 2 10 year men

    12 veterans of the gridiron came out to see which SOY man would be leading the Mecca of F3 Richmond for the final day? Of SOJ takeover. YHC signed up early for this one due to enjoying going to where it all started. We had 2 10 year men with us (J’ville and Chum). We owe a dept of gratitude to these and all 10 year men. Without them breathing life into F3 in the early days there may have been no F3 for all of us to find. We are all grateful.

    According to the early morning pickleball crew here is what went down.

    Mosey to the gridiron for warmarama. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Line up on goal line for a Build a Beast. Squats, Merkins, LBC’s, Flutters, Drydocks, SSH’s. 6x6x6

    Back to goal line for a triple check. Runner, Deshaun Watson merkins, LBC’s.

    Back to goal line for various runs over various distances up and down the field 3 times. Back to COT. YHC took us out in prayer.

    Whitesnake is playing at Richmond Roll today 12-2 for a biker rally if you want to partake.

    Always an honor to lead.

  • Every Day is a Gift

    The summer return of RAMM gears has been a great return indeed. 6 of us met at 5am, and 5 of us rode out River to Robious and back. Saw a deer, a fox, a beautiful sunrise, and had an all around stupendous time. Total mileage around 21 miles. HBD to No Tools for his 56th bday. His father having passed at age 56, TYA reminded us to appreciate every day.

  • A Homage to Morning Wood Past

    Morning Wood has evolved over the years – you can pretty much do whatever the F you want before Rock N Roll. This morning House Party and I ditched our Rucks and brought back the traditional run. Completed the paved trail loop plus half a lap around the park. Finished just in time for Broga. Always a great time catching up with HP!

  • cobwebs, coupons, and cartwheels

    Coupons were brought for all to share during the ruck. None opted to bring Cindy or the sledge hammer for the rifle carry. Rodeo clown at one point showed us his agility with a cartwheel proving he does all his own stunts. Our best calculations showed to be about 2.6 miles. Mudslide got the only pull up in before he split for broga. We finished strong with the one last quick lap around the park just in time for the Florence Q. Great work PAX.

  • Summer Staycation

    YHC intended on Q’ing DogPile for SOJ Takeover but alas, Oyster beat me to the punch. So I did this staycation at Rock N Roll with these 20 hombres instead :

    Mosey to nearest baseball outfield and circle up

    F3 disclaimers and Mission Statement

    Warmarama : 25 SSH IC, 20 Ukrainian Soldiers IC, 15 Merkins IC, 10 Pelican Squats on each side (you had to be there to know what these are)

    Line up for indigenous run to the Latino Market then turn around and head BTTF

    Mosey into forest trail side entrance and stop at workout station

    Triple Check : Pull Ups, Lay down on your six and hold your legs up six inches off ground, Timer runs to gate and back

    Mosey out of forest trail to the bottom of the grass hill

    Front Facing crab walk up to the top of the hill

    Crawl Bear across next parking lot

    Lunges across next parking lot

    Naked Murder Bunny across next parking lot (think Murder Bunny without the cindy)

    Mosey to baseball outfield and line up in line with home plate

    6 sprints of 30 yards

    Mosey farther into the outfield and circle up

    1 min, 30 sec elbow plank

    50 Butterfly Situps IC

    Hold Legs up six inches for 40 sec

    Partner Up for Dora : 100 Merkins, 200 Squats, 300 LBC’s

    Had to cut the LBC’s portion of the Dora a little early to head BTTF

    Numbers, Names, YHC took us out

    Prayer Requests : Doublemint getting melanoma area removed on Monday; OC’s coworker has advanced melanoma. He’s only 35 and has a 1 year old baby; DTH’s FIL and YHC’s MIL have advanced lung cancer

    Announcements : Next Sat 6/22 launch of new Chester AO “The Iron Bridge” at Goyne Park 7 am – 8 am; Summer Tour ongoing

    NMMS : Great to have E.F. Hutton join us this morning and earn both a 1st F point and a 2nd F point at coffee afterwards. Everyone thoroughly enjoyed YHC’s cute pink microphone blue tooth speaker that I borrowed from my daughter as well as the copious amounts of commercials during YHC’s playlist.

  • 3 Men, 3 Lakes

    easy breezy beautiful, breakfast club

  • So That’s Why It’s Called TwinTeam

    A studly mix of SOJ and Westhoe PAX checked another box on the summer tour at TwinTeam this morning. YHC had never experienced the renowned hill that gave the AO its namesake, and we certainly got our money’s worth today.

    WARMARAMA

    • Mosey loop around the school entrance and back to where we started.
    • SSH, Helicopters, Ukrainian Soldiers, Hillbillies, Suzanne Somers, Hello Dollies, etc.

    COP #1 – Quad Check

    • Stop Sign Squats, Picnic Table Decline Merkins, Garden Bench Dips, Timer runs to the painted rock and back. Four rounds.

    Indigenous people run across Robious to the bottom of Twin Team Lane. PAX in back does one burpee before taking the lead.

    COP #2 – Pass the Crabs

    • Make a large circle and hit your six.
    • Hold feet six inches off the ground while the PAX take turns crab walking clockwise to the next PAX in the circle. After passing your crabs to the next guy, resume holding feet off the ground until a full circle is completed and everyone rests.
    • Repeato – Hold Open Crunchy Frog

    COP #3 – Bernie Twins

    • Time to finally conquer the hill. Best to buddy-up for Catch Me If You Can!
    • Partner #1 Bernie Sanders up Twin Team while partner #2 executes three merkins before running to catch their partner.
    • Ouch.

    Mosey back down Twin Team to recover and then indigenous people run as before headed back across Robious to the flag.

    Numbers/Names/Announcements/Prayer Requests

    • OC – Coworker’s recent health surprises and difficult prognosis.
    • Rosie – Father-in-law’s treatment through Lymes Disease.
    • NTB – Grandfather is passing away in the coming days and the family is driving down to NC to say goodbye.