Category: Richmond, VA

  • Need Some Ladies In This Group

    19 Rocknrollers made it out despite the chance for some inclement weather this morning. Lots of PAX double dipping with Morning Wood Ruck Training (or marathon training) followed by Rocknroll

    Here’s what the heckler who said we need some ladies in our PAX may have seen.

    Mosey over to the basketball court for the traditional warmarama.

    Then over to the parking lot in the middle of the park for some 11s Merkins and Lieutenant Dans

    Next lot over for Four Corners prostitute style

    10 Mike Tyson pushups

    20 LBCs

    30 Toe taps

    40 Merkins

    Over to the picnic tables in front of the concession stand for 2 sets In Cadence of chair dips at 2 different speeds. 1st half slow then fast for the second half of each set.

    Mosey over to the baseball field for Chaplain’s world famous Indigenous Polesmokers. This is a Bermuda Triangle staple. This version was done using the poles in the outfield fence, starting at the 3rd base foul pole and PAX would work all the way to the 1st base foul pole. The traveling exercise was a bear crawl, with some modifying to walking lunges.

    Now on to the hill near the concession stand for a modified Dora

    Pairs would take turns bernieing up the hill and running down and do the following

    100 DC Ball dippers

    100 Squats

    Some PAX went ahead and added monkey humpers.

    Mosey back towards the flag, but a stop at the playground for some 2 more sets of chair dips.

    Back to the flag for calf raises, slow and fast sets like the chair dips. One set duck footed, then 5 burpees OYO, then pigeon toed, 5 burpees OYO, then your Standard calf raises, then 5 more burpees OYO.

    Finish up with some seated bicycles and American Hammers.

    YHC was honored to lead this PAX today. Even with the bad weather being called for, it was a strong turnout for Rocknroll. Lots of Ruckers this morning for Morning Wood. YHC is getting into the higher mileage for marathon training and may have to skip a couple of Rocknrolls in the coming weeks, in order to get the miles in. The tank was pretty much empty by the end of this Q, but the PAX pushed me through.

    Lots of Ruck training going on for GTE 47 including tomorrow at Forest Hill Park at 7 am. Check Slack for other opportunities.

  • Getting Hard at Morning Wood

    A dozen hardened SOJ vets gave Rockwood the Morning Wood salute, with 9 GTE HIM’s Rucking 3.6 miles, Boberry joining Big Rig completing a pre-gloom half marathon (no big deal…), and State Farm getting swolt on the pull-up bars working on his “grip strength” …if that’s not the perfect Morning Wood joke, not sure what is… Anyway, way to get after it this morning gentlemen! SYITG, DTH

    TOMORROW: 7am Ruck kicks off at the Stone House at Forrest Hill Park, coffee after

    REGISTER FOR GTE #47 !!! https://growruck.com/event/gte-47/

  • So much for the supposed Snowpacolypse

    Six strong were undeterred by the pending ice storm and found the Gloom quite hospitable for an early January morning. Red Baron joined us from PA (pretzeltown region?) again so YHC tried to cover some of the Dogpile favorites for him. We did:

    COP: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    Mosey over to other COP circle for some Bermuda Triangle. Bear crawl to 1st corner, 10 Burpees, run down to bottom, 20 HRMs, run up hill 30 WWIIs. 2nd round: lunge over corrner, 20 Dry Docks, bottom 30 Heels 2 Heaven, top 40 SSH. Mosey over to Penny stage: Dora 123. 100 Merkins, 200 Squats, 300 LBCs.

    Down to Rusty Cage: 3 rounds of 8 Pullups. Then 3 rounds of 8 Jerkins. Over to Amphitheater with stop for 3 sets of 25 PLTs along the way. Bottom of Amphitheater partner up in 3s for Triple Check: Flutterkicks, Dips, & run steps and back. With liquified Sleet starting to fall we moved onto stage for few min or Mary and Ring of Fire. Mosey back to Flag , finish with 1 min of American Hammers. YHC took us out.

    NMS: For the predicted poor weather it was warmer than usual and we stayed dry. Red Baron returned for his anniversary weekend in RVA again this year and at 68 can rival our own Pigskin for discovering the source of the Fountain of Youth. It was great that all 6 PAX were SOP and Senor Frog and Mr Rogers were short sleeved as well. Oyster used the beatdown to warm himself up for his Mixed Doubles Pickleball tournament later today. When he pegs a 60 yr old Grandmother with a shot YHC will be happy to take some credit.

  • Welcome 2024

    It is a new year at Gridiron…same highly respected PAX!  Here is how we greeted 2024:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • HRM
      • LBC
    • Burpee march down the parking lot with 20 WWII sit-ups and 24 APDs at the conclusion, rinse and repeat 3x
    • Mosey to the turf field for a New Year’s celebration, run to mid-field and do 20 reps then run back and do 24 reps, celebrate 12 months with 12 iterations
      • HRM
      • Reverse crunches
      • Squats
      • H2H
      • Shoulder taps
      • Squat thrusters
      • Side crunches – each side
      • Chuck Norris
      • Monkey humpers
      • Crunchy frogs
      • 2x crab cakes
      • FK
    • Mosey to the parking lot for a 3x check with a run, wall sit and FM

    Great work from the PAX today!  Happy to see the healthy and less than healthy PAX members out there going U vs U.  Got about 2+ miles in plus plenty of core work.

    Remember lunch on Tuesday at Firehouse Subs, and the upcoming GrowRuck in May.

    God is good all of the time!

    Attila

  • Dude, where’s your pants??

    The simple answer to that question is… YHC left them at home. To be clear, YHC had pants on — but they were compression pants. In the fog of morning, somehow the shorts didn’t make it on the body. Thanks Bulkhead for pointing this out during the COP. YHC had the opportunity to go home after the workout and put shorts on over top before heading to breakfast.

    And now to the workout…
    We began with 5 guys in the COP —
    Tempo Freddies
    Regular Freddies
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Arm circles
    Dying Cockroach
    Windmills

    Dora
    100 dips on bench
    200 stepups
    300 SSH

    Hey wait, there’s an FNG here! 20 minutes tardy. Hmmm…

    Finish the Dora

    Bear Crawl to corner, 5 merkins, run to corner, 5 merkins, lunge to corner, 5 merkins, jog to last corner, 5 merkins

    Wrap it up, head out for some brekkie.

    No name was given to the new guy bc he didn’t make it through a full workout. Welcome, Kevin — hope you return next week so we can give you a name.

  • Vagabond’s Last Stand

    First let me start with this. Thank you F3RVA men! Nearly three years ago Gypsy showed up at my house asking me if I wanted to wake up at 5am and join him for a workout…um…not really. Persistent as he was, and because he was family, I humored him. Doozy had the Q and next thing I know, I am bear crawling all over Timberwolf with no gloves on…never again I thought…but I did. I came back. Because I needed it. I was the sad clown the book talks about and had no idea. Today, and because of you all, I stand stronger, more confident, and proud to have put in the 15 degree days in the snow, and 90 degree mornings with 100% humidity. Though it was ALWAYS 70 and Sunny in my mind. I am proud to have taken the beating AND having laid the smack down. I am proud to have taken the brunt of your shaming of my Traffic cone of a kettlebell, and even happier to have left it at McGruff’s Mom’s house. Even happy to have laughed at Wilson discussing Michelle Obama’s sexual orientation and conspiracy theories. I won’t forget being the Chubby Hubby and watching the Alamo unfold, and taking part in an amazing SOJ transformation. To all of this, THANK YOU men, what a ride it has been. You mean the world to me and you all will be missed. Today was my last here in RVA (at least as a resident, I will visit and post again). Today was my last Q leading you men, but you all will be coming with me through the experiences. It’s not farewell, it’s God Speed. For today…here is what went down at my last stand!

    15 Men came out to join me one last time on the field of battle….

    Warmarama –

    Mosey to the top of Satan’s Hill and back down to the flag, circle up. SSH, DQ, Jazzercise, Imp Walkers, Cherry Pickers, DM Hang L/R, Arm Circles big and small, Merkins, LBC, Flutter Kicks, Hello Dolly, Rosalita, Misc stretching, and we were off.

    Plan was to have just an old school SH beat down the way I started. And that is just what we did. Mosey back to the top of the hill.

    COP1 –

    Dora. Runner to the end of the side street. 100 Merkins, 200 LBC, 300 Carolina Dry Docks. Mosey back to the end of the street and hang a left. Run down the long stretch and hang another left. Stop at the intersection.

    COP2 –

    Triple Check. P1 Runs down to the end of the road to the cul de sac at the bottom of the hill (this changed twice due to the distance and time). P2 Squats, P3 WW2. Mosey back down the long stretch of road to home base.

    COP 3-

    Grab a Coupon from the Rock pile. Runner calls out an exercise and runs to the end of the parking lot and back. Each time there is a new runner, the PAX rotates to the left to enjoy a new Coupon…nobody getting off easy. Exercises were – Curls, Skull Crushers, Rock Copters, Chest Press, Shoulder press, etc. There were a lot more, I don’t remember them all but probably double the amount.

    2 minutes left…drop the coupon and circle up at the flag. ABCs with your legs, and spell out the following…I. W.I.L.L. M.I.S.S. Y.O.U. P.A.X.

    Time….

    Announcements –

    Grow Ruck, and a lot of really kind things were said. Some debauchery, but mostly really kind things. YHC had to fight back some emotion, so Hermey took us out. Thanks again gents. Love you all!

    Iron Sharpens Iron

    -Vagabond

  • A Good Idea For A Route?

    Seven Titans took to the streets in search of rolling hills.  Here’s where they went:

    The Route

    • L on Pump
    • L on Falconbridge
    • L on Raintree
    • R on Ridgefield
    • L on Cox
    • L on Brookmont
    • R on Pump
    • L on John Rolfe
    • L on Glen Eagles
    • L on Old Prescott
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    With ice in his beard Gypsy posed the question, does anyone have a good idea for a route?  YHC responded, I have a route, though I doubt it’s a good idea.  Nevertheless it’s what was done.  Wally too had an icy beard when all was said and done. 

    ANNOUNCEMENTS

    • Thanks to those who contributed shoes – sorting party to come
    • Westhoe 2nd F lunch – Tuesday Firehouse Subs
    • GTE – sign up

  • Bro-Code Catch Up

    Currahee regs know the deal. #BD integrity.

  • Yesterday’s News Tomorrow

    Seven on foot and two on wheels leaned into the colder temps and hit some crisp road miles. Today’s route had some west on Grove, a little Patterson, Bromley was prominent in the route and a dip into Windsor Farms. Something for everyone.

    Announcements:

    GrowRuck – Sign up for an adventure that you are not going to want to miss. See Slack for details.

    HDHH – 1/17 – Slack will be the source for details.

    YHC took us out. It was great to connect with Hitch over coffee afterwards.

  • My whoop band said that was intense…

    Another 70 and Sunny Day for the SOJ Pax and 15 Stallions came out of their holding pens to join YHC for day two of his send off this week. Tuesday was low intensity focused on strength with the Kettlebells. But today…we would not repeat. Let’s get after it!

    Warmerama –

    Mosey around the big parking lot – SSH, DQ, Jazzercise, Arm Circles small then big and reverso, high knees, butt-kickers, merkins, LBCs, Hello Dolly, Rosalita’s, and some misc. stretches.

    I will break these down in COPs, though it was really one big COP bc we never stopped. Moved from one to the next in fluid motion and kept the heart rate up…ORANGE THEORY BABY!!!

    COP – 1

    Mosey to the benches for a triple check. Runner to the far lamp post. P2 does incline merkins, P3 does dips.

    COP 2 –

    Mosey to Love hill for some 11’s. Carolina Dry Docks at the bottom and Monkey Humpers at the top.

    COP 3 –

    Mosey to the bus parking lot for some parking lot tracers. The bigger, longer, and uncut version

    COP 4 –

    Hands on the curb at Love island for an indigenous plank walk. Runner runs around the island while the PAX plank walks to the right. Rosie felt off balance about halfway through, so we switched directions. This takes a lot longer with 15…

    COP 5 –

    To the Tennis Courts for some Bernie Macs. Everyone grabs a corner of a court. Side shuffle to the other corner. Run to the net, burpee, bernie back to the line and side shuffle back to start. 10 of these.

    Mosey back to the flag with a minute to go, so AYG burpees to the end. There was very little chatter, and more mumbling during this one. Warby almost lost his pre-workout, but stayed strong and kept going. Well-done brother. A few others grunting and grumbling along the way outside of Doozy, who was a Galloping gazelle the entire way loving the constant movement. Heist texted me at the end saying his whoop band showed that was twice as intense as Tuesday…yeah it was! Great job fellas!

    Announcements –

    Grow Ruck coming soon and training underway. See slack for details. Getting back to SOJ Happy Hours for the new year. So much came from this last year. Two new AOs were spawned and SOJ spread it’s wings. Make some time to join. Rosie said some really nice things, appreciate you brother! And another special thanks to the PAX for helping to pull me out of a dark place nearly three years ago. It has been an absolute honor to lead you men when it was my turn. Thank you all!

    Iron sharpens Iron

    -Vagabond