Category: Richmond, VA

  • Wait y’all did Merkins yesterday

    12 beasts!!! Ready to take on the day. Let’s Goooo!!!!

    Warmarama: Mosey around the fields at No Toll, SSH, Helicopters, Arm Circles, Imperial Walkers, Cherry Pickers.

    Five Core Principles of F3 (for Orange Crush)
    1. Free of Charge
    2. Open to all men
    3. Rain or Shine
    4. Peer Led
    5. Your mom. No OC it’s Ends with a Circle of Trust

    The Thang: You know it!! Eye of the Storm

    Round1:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats
    5 Burpees
    Corner3: Heals to Heaven x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round2:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats
    5 Burpees
    Corner3: Flutter Kicks x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round3:
    5 Burpees
    Corner1: Merkins x 20
    5 Burpees
    Corner2: Squats x 20
    5 Burpees
    Corner3: WWII x 20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Round4: Leave no man behind
    Corner1: Burpees x 5, Merkins x 20
    Corner2: Burpees x 5, Squats x 20
    Corner3: Burpees x 5, Box Cutters x 20
    Corner4: Burpees x 5, SSH x 40

    Mosey BTTF
    Ring of Mary
    Numberama: Namerama
    Announcements
    YHC took us out

    NMS: Welcome FNG – Punky Brewster…. aka Punky. Also, welcome to our downrange guest Cal Worthington. Cal is planning to be at First Watch tomorrow. Hopefully there will be no storms….

    See you in the gloom.

    Oyster

  • Live Free or Die Hard

    In the 4th installment of the franchise, and the first to take place on the 4th of July and not during the Christmas season, some terrorist group creates chaos by messing with communications, transportation and electricity. I tried to prepare our group of nine for those circumstances.

    We moseyed to the front of the school for some warmups on SSH, IW, DQ, Merkins, Plank Jacks and LBCs. We then went around the fence at the bus loop and took on the hill between schools. Like the movie (and life), this hill has its ups and downs. We did 11’s of Jump Squats and HRMs and the exercise you started with depended on whether your birthday had occurred or not. That made some uncomfortable. This was a long set of 11s.

    We then ran to the back blacktop and worked on modes of transportation: bunny hops, bear crawls, crab walks, lunges and running and we did different versions two times.

    To eventually work our way back to Heartbreak Ridge, and thinking of the summer, we hit the softball field and did 7’s of burpees and merkins.

    We then moseyed to the top of Heartbreak Ridge and reenacted an elevator scene wear McLane takes out the attractive double agent Maggie Q. We crawl beared down the hill and ran back up twice.

    After moseying back to the flag, we did some flutters, reverse crunches and LBCs to end the day.

    I don’t think we learned anything today but we did get about 2 miles in. A good day to die hard is coming.

    Prayers for my father-in-law John and Wildcat.

    Enjoy the day and thanks for letting me lead.

  • Birthday Q

    Warmarama

    Horseshoe 37’s: 37 merkins, 37 air squats, 37 LBCs then run the horseshoe and decrease by 4, 33 merkins, 33 air squats, 33 LBCs then run the horseshoe, etc until down to 0

    Kettlebell/burpee challenge: split up into 4 team, pick up 45-65lbs weight and run it down length of parking lot and do 15 burpees and run it down to following teammate. PAX doing random exercises as they wait for guy performing the kettlebell/burpee challenge

    Ended with 5 Navy seal burpees and COT.

    Great show out today boys, I appreciate it, love you men! Romans 5: 3-5

  • Deck “O” Death

    Towels were needed as 4 PAX braved the 200% humidity and 80 degree temps at 0530 in the hamlet of Atlee...

    Warm-O-Rama:

    • Mosey to the basketball courts for COP:
      • SSH – 20
      • Merkins – 10
      • Abe Vigoda’s (AKA Don Quixotes) – 10
      • Copperhead Squats – 10
    • Dyno’s from halfcourt to baseline & reverse:
      • Pigeon Pulls
      • A Skips
      • Frankenstein’s
      • Lizard Walks (AKA deep worlds greatest stretch with a walk)
    • Mosey back to flag and gave PAX the option of dice or cards. Cards won out.

    The Thang:

    • Deck of Death:
      • Clubs = Merkins
      • Diamonds = Lunges
      • Spades = Squats
      • Heart = LBC
      • Face Cards: 5 Burpees (about halfway through the # of face cards we switched up with Columbian Neck Tie burpees, Welsh Dragons, and finished with single & perfect form burpees).

    COT:

    No announcements & great discussion about how well the 2.0 event was and that we should look at expanding it (i.e. – rotating it around the region every Saturday AM). Prayers for the unspoken things that lay on our hearts.

    Stay Frosty & SYITHG!

  • Raider Trail Run

    In a somewhat new annual tradition, YHC led the PAX on a trail run hitting some rarely used, usually dark trails on the Raider Run’s earliest sunrise of the year. YHC always enjoys the trails as a change of pace, and it was an added bonus to meet Trail Mix. Be strong! Corned Beef took us out.

  • Butt Kicked

    Sauna like conditions at Bettie Weaver Elementary School……..and with Doozy and the young guns pushing the pace, YHC was in a fight to survive. Here is an extremely brief summary for your viewing pleasure:

    Ran on the paved trail through Robious Landing Park, then back out towards JRHS. Access trail behind The Swamp to River Downs. Left back up to Robious Road. Up Twin Team until you hit the intersection with Robious. Back to the Flag.

    Final Thoughts: A few us had to hold down the fort at River Run, but thoughts were with Wildcat and his birthday celebration. His speech at the Grow Ruck was a bright spot for me amongst multiple hours of misery. Tough conditions this morning…………….I had contemplated enjoying a fine glass of merlot last night. Definitely glad I passed that one up!

    SYITG

  • Sauna workout – June

    How many PAX does it take to turn on the A/C. Seven.

    WILDCAT – Warmarama: Today’s warmarama is dedicated to Wildcat, Happy Birthday Brother!
    W – WWII x 20
    I – Imperial Squat Walkers x 20
    L – LBC x 20
    D – DQ x 20
    C – Carolina Dry Docks x 20
    A – American Hammers x 20
    T – Tempo Merkins x 20

    The Thang: You know it!!
    Eye of the Storm:1
    5 Burpees
    Corner 1: Merkins x 20
    5 Burpees
    Corner 2: Squats x 20
    5 Burpees
    Corner 3: Heals to Heaven x 20
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees

    Eye of the Storm: 2
    5 Burpees
    Corner 1: Merkins x 20
    5 Burpees
    Corner 2: Squats x 20
    5 Burpees
    Corner 3: Box Cutters x 20
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees

    Triple Check:
    Runner Lap
    Flutter Kicks
    American Hammer
    x3

    Eye of the Storm: 3
    5 Burpees
    Corner 1: Merkins x 20
    5 Burpees
    Corner 2: Squats x 20
    5 Burpees
    Corner 3: WWII x 20
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees

    BTTF
    Ring of Fire
    4 minutes of Mary

    Numberama: Namerama
    Announcements – see slack
    – Tuesday night running series – see Phonics / Faceplant
    – 4th of July — At Batteau
    YHC took us out!!

    NMS: One more round and we may have lost some merlot. Well done boys!

    Oyster

  • DaPuppyPile

    10 Davillians/Summer Tourists + 15 2.0’s as well as 2 early runner that left early. Came out for Daville’s summer 2.0 friendly workout

    According to Phonics’ explanation for the morning (during a future run day), this how it went down

    Mosey over to the soccer field

    Spit’s Q

    COP (ALL IC) – SSH, Helicopters, Hillbillies, WWII Situps, Merkins, Arm Circles

    Corned Beef’s Q

    Field Exercises – Using the lines on the field as stopping points we completed varies exercises including different lunges, karaoke, Bear Crawl/Crawl Bear, and the 2.0’s finished with some sprints while the Dad’s cheered them on!

    Bulkhead’s Q

    Ultimate Freebee – Splitting teams up with families standing together (other than Trail Mix Squad of 7). When one team completes a TD the other team runs to the other side and completed 10 SSH’s before play resumed.

    Mosey back to the Shovel Flags

    Numberrama, Namerama, Announcements, Opus took us out

    Pre Workout – Mr. Holland, Opus, and Helix showed up at our normal time for a pre run with Mr Holland & Helix leaving afterwards

    MOLESKIN

    WOW! Amazing turn out this morning with 12 of our 15 2.0’s being their first workout! Highlights from workout:

    • Name (Handshake Oldest 2.0) was the MVP of Ultimate Frisbee with 2 TD’s. According Phonics “That boy is a competitor
    • T-Claps to Trail Mix bring all of his 6 2.0’s out this morning
    • Glad to have Bootleg and Handshake along with their 2.0’s join us this morning
    • Thanks to Bulkhead & Corned Beef for helping YHC’s with the workout and providing the drinks, coffee, and donuts for the post workout 2ndF time

    SPIT ON THAT WHILE DRAWING 4 FOR AN AMERICAN GIRL!!

  • The Crimson Badge of Honor

    8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:

    The THANG:

    WARMERAMA: 

    • Moseyrama around the big lot and circle up in the side grass
    • Welcome & Disclaimer
    • Extended session of Variable IC Reps to get the muscles warm top to bottom
    • FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama

    COP #1: 

    • Run (not mosey) around the loop to the smaller bball court
    • LINDSEY
    • WWII’s 30–>10
    • LBC’s 10–>30
    • Between sets, Bear Crawl Across, Lunge Back
    • Front-runners bring in the SIX

    COP #2:

    • Mosey to the Tennis Courts
    • F3 PLANKOREVIEW
    • Plank it up in a tight circle
    • Hold 6” to review each F3 item, then push up and stretch between
    • F3 Mission
    • F3 Credo
    • F3 Core Principles 

    COP #3:

    • BOOYAH LADDER
    • Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
    • Then complete x9 booyah merkins, and switch runner while other stays for smokers
    • Continue down to x1 booyah merkin
    • KATNISS honored the Q with Spilling Merlot at this point

    DEEP DISH INTERMISSION:

    • DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
    • FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy! 

    COP #4:

    • Moseyrama back to the large lot
    • BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
    • x50 high-quality DIPS OYO on the picnic tables

    COP #5:

    • WALLORAMA at the snack shack
    • Milkers IC
    • BTTW for Hip-Slappers IC
    • Hoedowns IC

    Mosey BTTF:

    • Two minutes of plankorama & stretching

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday – Wildcat Bday Q at the Alamo
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • The Iron Bridge Kickoff – Partner stuff edition

    16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things…

    WARMARAMA

    • Mosy to bball court
    • Intro, disclaimer, fng, inaugural kickoff
    • Ssh plus 1 footed
    • Imperial Walkers
    • Willie Mays Hays
    • Helis
    • Plank – Mission, Credo, Principles 
    • Nolan Ryan’s

    THE THANG

    • COP 1 -Songarama – Tubthumping (“I get knocked down”)
      • Lunge the exterior of the court
      • 1 burpee at “I get knocked down”
      • Nasty
    • COP 2 – Indigenous Curb Crawl
      • PAX in the back does 5 groiners – runs to the front
      • 1 loop going left
      • Recover
      • 1 loop to the right
    • COP 3 – Pullup mini-Dora
      • Partners do 100 Pullups or Jerkins
      • Timer runs to junction box
    • Mosy to Gazebo – short breathing break in the shade
    • COP 4 – Weird Partner Stuff
      • Wheelbarrow Merkins
      • Wheelbarrow Partner Rows (Downhill from here)
      • Booyah Merkins
      • Back to Back Flutter kicks (physics did not seem to work on this one)
      • PAX complaining earned them a mosy over to the hot blacktop 🙂
    • COP 5 – Group Relay
      • Group Runs to a given point – first PAX back calls an XO
      • Once 6 is in – YHC leads 5 reps in Cadence
      • Round 1 – Run to hill, bernie, return, Diamond Sit-ups
      • Round 2 – Run top of hill, crawl bear down, return, Plank Jax
      • Round 3 – Run to stadium stairs, up and down, return, LBC’s
      • The heat was raging at this point…
    • COP 6 – Polesmoker mini Dora
      • 100 Polesmokers
      • 200 Pole Squats
    • MBTTF
    • Names, Numbers
    • FNG’s!
      • Welcome Snowbunny and Choo Choo! Antoine (Snowbunny) had a great story about some intoxicated snow angels on a ski trip. Donald (Choo Choo) works for the railroad. Choo Choo made it to the ruck as well! These guys absolutely crushed it. Can’t wait to get them back again.
    • Announcements
      • Convergence
      • Wildcat Bday Q at Alamo Monday
    • Prayers
      • Pool Boy friend Timmy for healing. Rodeo Clown for job search
    • Iced coffee on the tailgate! Delish.

    NMS

    I can’t thank everyone enough for making the trek down to the kickoff. Big shout out to Posh for getting all the online stuff setup and helping plant this new AO with me. Thanks also to Florence for his leadership and guidance on planting a new AO. I am so honored to lead such a group of BAMF’s (Badass Mother F**rs) – you guys never cease to amaze me with your grit and leadership. SYITG!

    -State Farm