Category: Richmond, VA

  • 80’s and band sprints

    Today YHC nearly proved Big Rig is a mortal! Read further for the thang that finally smoked him 🙂 Excellent morning at the jungle gym with three HIMs. Pool Boy opted for the 80s hits selection today, definitely makes me remember how ridiculous 80s music can be!. Was slightly disappointed I didn’t see any of the park walkers we’ve been trying to headlock into F3, but alas they will show soon! Even so, three stallions put in the work on what was an absolute toaster of a Q.

    • Warmarama
      • Running warmups
      • F3 Creedo/Mission/etc…
      • Football warm-ups
      • Mankillers, IW, Uks
    • The thang  – Tabata CIRCLE OF PAIN (4x thru)
      • 45 seconds reps. 15 second rest and rotate
      • – Banded Partner Runs after each round, trading off between the three of us around the track. Holy smokes!
      • Station 1 – Pull-ups
      • Station 2 – Medball Shots (against Post)
      • Station 3 – KB Sumo Squat (62#)
      • Station 4  – Cinderblockees
      • Station 5 – monkey bar  Crossovers
    • Break – mosy walk around track
    • DORA w/ Toys (of your choice)
      • **Run to Pole alley and back
      • 100 Pull-ups
      • 200 OH Presses
      • 300 prom dates

    Names. Numbers. Prayers.

    The banded runs in combination with the constant strength work absolutely crushed us! Great work by all. Homegrown and holy water coming up.  SYITG!

    State Farm

  • punk rock pull-ups

    YHC turned on the New Age punk rock to accompany this trios pull up and dip adventure today. Happy to say that all the work we’ve been putting in has increased the max reps for myself, big rig, and pool boy, we will be at David Goggins level soon! YhC’s arms which cannot stretch out all the way now today did the following…

    • Warm-ups
      • Arm Circles
      • Helis
      • Hollow rocks
    • Banded Muscle-Ups
      • Rotate/Practice + Muscle Up + 3 SB Dips
    • Pullup/SB Dip Superset
      • 1 Pull-up // 2 Dips
      • 2 Pull-up // 4 Dips
      • Ladder up until failure
      • start back at bottom – 5 x thru
    • Assisted Jerkins
      • Partner Holds Legs
      • 5 sets of 12 reps
    • Chin-up Ladder
      • Escalating Ladder (all chin-ups)
      • 1, up to 2, 3, (back down when failure)
    • Finisher
      • 1 Partner High Hold
      • 2nd Partner 12 Dips

    Amazing work considering big rig and Poolboy had already been there for an hour! Love it.
    State Farm

  • Presumed Sweatiness

    8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure:

    Mosey to the big parking lot for Warm Up:
    SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates

    Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad Jumps

    To the hill for Exercise One:

    10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10.

    Mosey down the paved trail to the Pavilion for a DORA:
    75 HR Merkins, 150 dips, 300 Flutter Kicks (2 ct). Runner to the stump and back

    Mosey further down the trail for Exercise Three:

    Off Road Indigenous People’s Bear Crawl with squats in the back.

    Mosey to The Half Pipe for Exercise Four:

    Super Crabs down the hill, reverse Crab walk back up.

    Mosey back to the Pavilion for 50 LBC’s to gather the PAX

    Back to the Flag

    Circle up and name the man to your left: 5 merkin penalty for any misses.

    Monkey Humper Burnout to finish things out.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts:

    Strong work by the PAX today! Great seeing Lurch back out and getting after it. We had some strong mumblechatter today including OC’s humorous summation of a Jake Gyllenhaall show. Also talk of Crab People?? Lots of ladies out on the trails today who appeared impressed with our exercises and physiques. Overall, a good time was had by all.

  • DaPile! Let’s Go!!!

    6 men of F3, ready for the Coffateria, here for the workout. Will there be sourdough bread, you bet!! Let’s put in some work!!

    Warmarama: Mosey loop of the parking lot, SSH, DQ, Imperial Walkers, Jazzercise, Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Rosalitas, Hello Dolly

    The Thang:
    Mosey to the Bus Loop. Triple Check:
    Runner – run a lap
    Merkins/DryDocks
    Heals to Heaven / Box Cutters

    Mosey to the Tennis Courts: Four Corners:Prostitute
    Merkins x20
    Squats x20
    WWII x20
    SSH x40

    Mosey to the Practice Field: Modified Hard
    Run to the end of field and back.
    Lunge to the end of the field.
    50 Bear Crawls
    40 Bear Crawls
    30 Bear Crawls
    20 Bear Crawls
    Bear Crawl to the end.
    10 Broad Jump Burpees

    Mosey BTTF
    3 Minutes of Mary: LBC, Freddy Mercuries, Alabama Prom dates, Flutter Kicks, Rosalitas.
    Numberama: Namerama
    YHC took us out

    Moleskin: 6:20am where is everyone? 6:25am Where is everyone? 6:29am Where is everyone? 6:29:50am 6 cars roll in…. I got these boys warmed up for the Westhoe Takeoever next week. Let’s Go!!!!!
    Coffateria: The Local Cup best coffee shop in town.

  • DeadPool and Wolv… No, just McBig Rig

    Party of 2 for Premature Acceleration at Goyne Park. Pool Boy beat me to the punch today as I stayed in the fartsack for a few extra Zs. I was about 10 minutes late, but Deadpool (Pool Boy’s alter ego) got the party started without me.

    The workout today was provided by Boberry, who opted to smartsack as he was a little under the weather yesterday. Hopefully, the rest day will do him good.

    It was fairly simple.

    25 merkins, then run one half mile. Repeat for 45 minutes. With one catch, each half mile needs to be faster than the previous one.

    There were some modifications but we both got a good early burn in. Luckily there weren’t any pull ups, as we got ready for State Farm’s total beatdown!

    Props to Pool Boy who continues to push himself. This was his first Triple Workout and he brought it to the very end!

  • Short Pump Olympiad

    14 of the greatest athletes in the world were in Paris while at Short Pump Middle we had a dozen knuckleheads, one guest from Charlotte (Clipboard) and a young FNG (Forrest). But this group of misfits rose to the occasion at my Olympic themed Q.

    We circled up in the parking lot and did some warmups of SSH, IW, Ukarnian Soldiers, LBCs & Merkins. All done in cadence and stopping at random numbers to keep everyone on their toes. We then moseyed to the track for the first event.

    4×4 relay. Three teams and we did it three times, rotating positions. The relay started with bear crawls, 2nd leg did crabwalks, 3rd did broad jump burpees and the 4th ran the rest of the way (3/4 of the track). Everyone did SSH when it was not their turn. This is how young Forrest got his name. He is 15 and runs cross country and track for Deep Run. He ran the first heat and won by half a lap. We only did this three times as the fourth rotation would have had Attila and White Deer running and we would still be watching them if we let it happen.

    We moved to the swimming pool (parking lot) and did a 4×100 relays Dora style. Find a partner, run back and forth 25 yards while you and your partner did 100 freestyle (merkins), 100 backstroke (2 count flutters), 100 butterfly (wide merkins) and 100 breaststroke (HRM). That was a lot of merkins.

    We then hit the volleyball court (next parking lot) and did some volleyball practice. dig practice: 21 copperhead squats, Set practice: 21 squats with air press, block practice: 21 jump squats with arms in the air.

    If you were not aware, @pigskin is in Europe for two weeks and part of his travels includes negotiating with the IOC to bring his parkour routine to the 2028 Olympics. In his honor, we moseyed to the school loading dock and combined his parkour routine with biking. 3 rounds with 20 two count Freddies. Random shouts of “parkour!” added to the festivities.

    Then this “Dream Team” went to the bball courts and played 4 corners: 10 burpees, 20 WW2, 30 Plank Jacks and 40 Box Cutters.

    Time was running out on our Olympic dreams. We moseyed back to the football field and did a warm-down beast adding six of an exercise every twenty yards (and back): arm circles forward (36 total), reverso (30 total), squats (24 total), hillbillies (18 total), V ups (12 total) and burpees (6).

    COT and Atilla took us out. Prayers for Forrest and his family. They’ve been through a lot lately and Clipboard is a family friend in town to help. Clipboard was paying back the help he received from them when he had his own trials in life and he brought out young Forrest this morning. He sets a great example for all of us.

    Big group for coffeteria as Pinto and Gomer joined us. Gomer hit up two coffeteria’s today to show off his knee brace.

    Thanks for letting me lead.

  • A Chotchkie free beatdown

    Eight eager PAX found their way to Dogpile on a muggy July morning. After the Q put down some cough drops we did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Over to Amphitheatre: Increasing dips on the way down each step. PAX were thoroughly covered in grass clippings so off we went to penny stage: Dora 123: 100 Derkins, 200 WWIIs, 300 Jump Squats. Instead of run Bear Crawl to lamppost and run back.

    3 Rounds of 20 PLTs, then down to Rusty Cage. 4 rounds of: 6 Pullups & 10 Dips. Back to Carillon field: Few rounds of lunge, Bernie, & sprints. Introduce Gambler to Pickle Pounders. Finish up with some step ups & dips on steps then back to flag for 2 min of Mary.

    Announcements: August Ultimate and Pickleball tournaments. Sign up and practice.

    NMS: Good mix of PAX this morning with some Vets and some newbies. YHC was worried with a van-ful of PAX headed to the Bridge today with some Dogpile regulars it might be a smaller PAX, but 8 allowed us to have some fun. Choo Choo got after it and Swoop was setting the pace today. Coffee after was a blast and Gomer joined us there.

  • Big Ballerz

    Light crowd at Morning Wood today….but the show must go on. Lurch did a solo ruck to points unknown. YHC and Touchdown moseyed to the small basketball court:

    Warmups: Leg Pulls, Open the Gate, Mummy Walks
    Rebound drills: lay ups x 3, mid-range jumpshot x3, 3 pointer x 3. Repeat on left side

    Exercise One: shooting contest
    1 merkin for each missed shot.

    5 free throw attempts
    5 jump shots from the elbow (both sides)
    5 three pointers x 2

    Exercise Two: 21
    Apparently kids today don’t play “taps” where you go back to zero. Weak

    Obviously I won all of the aforementioned contests.

    Mosey back to the flag

    Nice job by Lurch putting in some work!

  • Just another HDHH at KK2

    Splinter gets the Q because it was his idea. The order of the pax entering KK2 are in the pax list. F3RVA Nantan, Gomer Pyle, cringed when he walked in KK2. Apparently, there are better places to pay for and drink overpriced beer (eye roll). Only one half of a beer was spilled ($5 lost). Honeydo had, by far, the most interesting stories.

    Thanks for coming out!

    Kubota

  • Party of One

    5:27 AM – no sign of life other than my own. Checked the Q sheet, no one there either.

    5:29 AM – shit, forgot to put my watch on after charging.

    5:30 AM – run up twin team back to the homestead.

    5:33 AM – regret running up Twin Team

    5:40 AM Grab watch, wake everyone in the house, figure why not take the dog out for an exercise too. Run back down to school, perform various exercises in the field. End of task.

    Left Doozy hanging solo on Monday, guess I deserved this one, but TT had good numbers in the previous outings. Hopefully just an anomaly. If there a special handshake text thread that someone would like to invite me to, that would be sweet.

    -Singer