Category: Richmond, VA

  • SOJ Takeover: First Watch Edition

    First Watch has always been one of my favorite spots in Richmond, so when SOJ Takeover was proposed, it was my first choice. Excellent dudes and always a good time with plenty of banter and 2nd F after a beat down. 

    Five men answered the 5a call this morning. Here’s what went down:

    Mosey to Parking Lot

    Warm up — Parking Lot

    • Few laps around the parking lot 
    • Circle up
      • Side Straddle hop — 20x
      • Dead Man Hang — C/L/R
      • On your six,
        • Leg out L/R
        • Roscoe’s mom L/R
        • Pull leg to chest L/R

    Thing 1 — 11s @ Far End of Parking Lot

    • Hand Release Merkins
    • Jump Squats
    • Run width of parking lot

    Thing 2 – Four Corners, Stacked

    • 10x Burpees
    • 20x Carolina Dry Docks
    • 30x LBCs
    • 40x Squats

    Thing 3 — DORA

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Timer Lunges across parking lot
      • 5x merkins
      • Bernie back

    COT

    • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
    • Prayer Requests
      • All those battling cancer or have friends/family impacted by cancer 

  • One lonely YHC I be…

    SOJ takeovers left the SOT pretty scarce as a solo PAX launched for a sports and old school hip hop themed morning.
    Quick mosey turned into parking lot tracers.
    Warmarama: DMH, grass grabbers, SSH, mom and wife stretches.

    COP 1: The Cycle- mosey to the baseball field. Start at home plate. Bear crawl to 1st base performed 3 burpees. Mosey back to home. Bear crawl to 2nd base, performed 6 burpees. Mosey back to home. Bear crawl to 3rd base, performed 9 burpees. Mosey back to home. Bear crawl around the bases to home.

    COP 2: Run DMC- Run up the stairs around the bleachers down the stairs. 20 Diamond Merkins (D). Repeat the Run to (20)Merkins (M). Repeat the Run to Carolina dry docks (C).

    COP 3: OPP- how can explain it….. Over head claps while in People’s chair. Went into Plank jacks. Repeated OP, followed by Peter Parker’s.

    COP 4: No Surender- hands behind head down to one knee, down on both knees, up to one knee to stand. 10 each side.
    Bernie up the hill.

    COP 4: Dirty McDeuce at the tennis courts.
    12 chain smokers, 12 LT. Dans, 12 dc flutter kicks. Jog to net with a lunge back. Repeat 4x.

    Back to the flag to meet up with the MOT crew for names, announcements, PR, COT.

  • Kubroga

    4.5 strong for YHC’s version of Broga in order to prepare for a Yeehaw beatdown. It was fun.

  • Getting old sucks

    3 runners met up with 1 boot-camper at 5:30 we went our separate ways and according to the power walkers this is what happened to the runners.

    After the initial cracks and pops of ligaments, tendons and joints a steady pace was settled into. The route was Left on Coalfield, Right on Woolridge, Left on Charter Colony turn back when you feel its time.

    BTTF Numbers / Names DD took us out

    NMS: MOT has so many great options this route is one of my favorites but it does have more uphill on the way back than on the way out. YHC didn’t quite make it to Timberwolf today but still got almost 6 miles on the books.

  • I’m Mr. Brightside! (1yr Anniversary)

    One year ago, YHC showed up to NoToll as an FNG for a Mudslide beatdown on the summer tour. It was an honor to lead the 17 PAX today to celebrate an F3 trip around the sun! According to the future FNG running laps by himself around the NoToll fields, this is what went down:

    Warmarama – Basketball Court

    • Welcome, disclaimers, mission statement.
    • SSH, Ukrainian Soldiers, Imperial Squat Walkers, Jazzercise, APDs, Flutter Kicks, Merkins

    COP #1 – Coupon Dora

    • Partner up and grab an extra-heavy coupon YHC neatly staged during morning Broga (until it was time for the shavasana).
    • 100 Squats / 200 SSHs / 300 Flutter Kicks – Timer carries the coupon the length of the court and back.

    Coupon carry to the dumpsters for storage and future pain. Mosey to the soccer pavilion for the main event!

    COP #2 – “I’m Mr. Brightside” Challenge

    • YHC teased in the pre-blast that a donation to Team Brightside would be made on behalf of the PAX. Here was our challenge:
    • 20min AMRAP – One Round = $1 to Team Brightside on your behalf!
      • 2 Burpees
      • 4 Groiners
      • 8 Merkins
      • 16 SSH
      • 8 Merkins
      • 4 Groiners
      • 2 Burpees
      • Lap Around the Soccer Field
    • It was awesome to see these HIMs push themselves for a great cause! It was all gas, no brakes for 20 minutes before finishing the final round with a run back to the flag.

    Numberama/Namerama/Accounting/Announcements/Prayer Requests

    • 8 Rounds: Heist, Dr. Try Hard, Dealer, NTB = $32
    • 7 Rounds: Rudy, Rodeo Clown, Bromance, Boberry = $28
    • 6 Rounds: Warby, Honeymoon, McRib = $18
    • 5 Rounds: Mr. Roper, Doner Kebab, Speedo = $15
    • 4 Rounds: House Party = $4
    • 3 Rounds: Bone Thugs = $3
    • TOTAL= $100 + NTB Family Match = $200 to Team Brightside!!!

    NMS: It is truly an honor to lead today and YHC is incredibly grateful for the men of F3RVA who have pushed me to be a better husband, father, and leader over this past year. The PAX has encouraged me in numerous workouts, challenged my spiritual development within the shield lock, carried my burdens through the long night of GTE, and rallied around my family in comfort through the loss of an unborn child. We are the cure for the male loneliness epidemic in our country and I am excited for many more years to come!

  • South side takeover to South side

    10 Started, 9 returned.

    Route – bat cave -> across bridge -> Huguenot Trail. 4 milers home, 5 milers add the flat to Hickory, 6 miles up Hickory across Cherokee and home.

    What route should one call when a south side takeover presides? Run to south side of course. Most seemed pleased with the inclusion of a little off road trail mix which doesn’t occur much at Spider and RAMM. YHC and Hitch had the opportunity to run with Bodos, taking a sabbatical from the five mile run. Marv pulled a hammy, hope he made it back safely and heals up today.

    Announcements – Summer tour – we’ll see where we get.

    -Singer

  • Fancy Boy Kettlebellers

    A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

    • Warmarama: Mosey, various IC reps and stretches
    • Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
    • COP 1 – Rifle Carry Walk
      • All Rifle Carry – when YHC Drops (IC)
        • 10 KB Swings
        • 10 Curls
        • 10 Front Squats
    • COP 2 – Triple Check
      • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
      • Partner 2 – Curb Merkin-Row Pull Throughs
      • Partner 3 – KB Deadlifts
    • COP 3 – KB DORA
      • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
        • Hand on the hip – i.e ‘fancy boy’ walk to the curb
      • Partner 2
        • 100 Front Raises
        • 100 Curls
        • 100 KB Big Boy Sit-ups (Feet on Curb)
    • COP 4 – Complex Movements
      • Do the reps – then 100m run – repeat b/w each Xo
      • 20 EA – 1 Armed Snatch (per side)
      • 20 EA – Turkish Getups (Per side)
      • 20 EA – KB Swing – Clean – Push Press

    Names, Numbers, announcments

    • 6/22 Iron Bridge
    • 2nd F at Firehouse Subs
    • Snuff Schmitt’s G** hang out
    • SOJ Takeover
    • Summer tour

    Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

    -State Farm

  • What happens at the Jerkin gym

    11 West End Gentlemen and 2 Southsiders set off after decisions were made by the Q and others to forego the gloves. An uneven prime number threw off plans for triple checks or Dora. After a warmup highlighted with proper Hillbillies, the real fun began.

    Heartbreak Hill 6 pack – Jump Squats at the top, HRM at the bottom. Next to the jerkin gym where Whitesnake skipped and did a lap to heal his wrist (no word whether the injury was from solo jerkins). Partner up for decreasing ladder of 5-1 jerkins. Half a lap to the bleachers for Lindsey – Bench Kicks and lunges.

    Repeato – back to the hill for a 6 pack of V-ups and Monkey Humpers. Jerkin Gym – 5 to 1. Lindsey – Bulgarian Split Squats and WWII. Close with some Mary.

    Great to be out at Heartbreak with the Fabulous Gypsy and others. The namesake hill and jerkin gym are 2 of my favorite spots so we had to visit those twice. Despite his graceful fall yesterday, Pigskin was back out for more, he may have been slightly slower but Atilla kept him company. This may not have been a tough enough workout for Senor Frog who could not be heard hacking at all this morning, he has a routine in the morning that does not include the jerkin gym. Despite being assured that Ultimate frisbee was unlikely, Honeydo was not there to enjoy the benck kicks.

    West End 2nd F Lunch – today at Firehouse Subs in Innsbrook

    3rd F book discussion @ Dunkin – #5 of Jordan Peterson’s rules, come to discuss the rule, maybe not the writing style

    2nd F @ Snuff’s 7:45 pm, in Bon Air – See Slack for details.

    Prayers for Fudd’s sister and others with relatives that are struggling with illness.

    Thanks for letting me cross the river to lead, always a pleasure to see familiar faces in an unfamiliar location. SOJ takeover continues this week – Locals holding down the fort at SOT/MOT, Crossing, and Ruckhenge, get some strong SOJ energy at WaThaHuk, giddy up at First Watch, sing along at Wdog, and bringing some flowers on a Manndate.

  • The Stupidest Mile

    With the Summer Tour and SOJ Takeover in full effect, YHC packed my day bag and headed east to hang with the Bermuda Boys. The PAX were ready to put in some work! As is customary, I have included a brief summary for your viewing pleasure.

    Mosey to the parking lot for Warm Up:
    Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Windshield Wipers, Biodomes, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates

    Mosey to the Track that apparently does not exist:

    Exercise One the Stupidest Mile:
    400m Bernie Sanders around the football field
    200m Lt. Dans
    200m Crawl Bear
    100m Reverse Frog Jumps

    Bernie Sanders Raise the Roofs across the parking lot, then back to the flag.

    A couple of minutes of Grow Ruck situps and Flutter Kicks until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Stupidest mile is actually less than a mile, but proved to be a time consuming, leg burning son of a bitch. Great job by everyone for pushing through! Always enjoy getting down to Bermuda Triangle – this definitely needs to be a stop for all this summer! Nice seeing Shaw-Shank back out. Respect to the teens for getting up early and getting after it.

    Check Slack for details on the new Saturday AO at this location – starting in a few weeks.

    SYITG

  • WestHoe Takeover?

    Two bros rolled out their mats to limber up and find some enlightenment. House party was a happy participant to YHC’s novice brogaship, NTB popped in for a brief Shavasana.