Category: Richmond, VA

  • 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.

  • Saving the best for last

    8 locals and 1 SOJ runaway gathered in the Gloom for a run or ruck this morning

    According to the early morning walkers this is what happened

    5:31 everyone shows up, YHC knew the route would be the neighborhood across the street but YHC just wasn’t 100% sure about what trails we could use to connect streets. Phonics luckily knew the way and was faster than everyone else so he was tasked with being the navigator through the Giles neighborhood. Right about 4.5 miles in Phonics says “we can head BTTF and run a lap around the track or go back through the neighborhood”. He forgot to mention that going through the neighborhood meant a long slow uphill finish that he wanted to run a 6.40 pace on. ?? what ??

    BTTF Numbers / Names Opus (the designated prayer warrior) took us out

    NMS: Thanks to Corn Beef for making sure someone would be able to point YHC in the right direction and thanks to Phonics for being my tour guide. Also thanks to Offshore for rolling in early and helping set my mind at ease, I knew then that I wouldn’t be running alone.

  • Resurrection of River Run

    Five runners found their way to Bettie Weaver for the kickoff of River Run.

    The route – good old fashioned OG run which is the Ashwell loop, up and across Robious and down Twin Team. That’s the 4 mile route, 5 milers add a loop around the high school.

    Great to have a solid 5 out for the initial run, though it sounds like Doozy never stopped from the previous shutdown of the AO. YHC had buried the memory of those hills and was painfully reminded this morning. Thanks to Upchuck for the conversation.

    Hope to see more join us next week.

    -Singer

  • Pigs can fly

    Good times at Hoedown. SOJ takeover 2024.

    Mosey to church parking lot across Forest Avenue for the warmorama (F3 disclaimers, etc): Side Straddle Hops (20x), Copperhead Squats (20x at slightly too fast cadence), Dead man hang stretches, Leg over stretch (both sides), Freddie Mercury (20x), Susan Summers (20x), and Merkins (10x).

    Stayed in placed and knocked out a quick “Four Corners” workout with squats, side straddle hops, LBCs, and push-ups, done prostitute-style.

    Mosey to parking lot at Silverspring Dr/Forrest for a DORA. Giddyup: 100 push-ups, 200 heels to heaven, and 300 side straddle hops. Handshake ripped a couple juicy high protein pork chop farts. Yummy.

    20 count and mosey back for a triple check at Tuckahoe Elementary, which included bench dips, runner to the pull-up bar for five pull-ups, and balls to the wall.

    BTTF: Numbers/Names

    Announcements:

    1. NTB #1 year at No Toll. Will be a special theme…# of reps might coordinate with donation amount for Team Bright Side.
    2. July 4th convergence @Batteau 7 a.m.
    3. Wildcat birthday and kick cancer’s butt Q on June 24th at the Alamo
    4. 2nd F event Tuesday: Subs at Innsbrook Firehouse.

    Prayers: Pray for those recovering and fighting cancer: Splinter’s mother, Fudd’s sister, Handshake’s relative Charlotte, Yeehaw’s Liv, and Wildcat. Pray for all us men to remember the importance of being a father (leader for our kids, wife, and community).

    *Special shoutout to my SOJ bros: DTH, NTB, and House Party for making a surprise trip up north.

    Note on BB title: Pigskin tripped on a root coming around the corner for the triple check behind Tuckahoe elementary. He did a tuck and roll like a champ. Popped up faster than a 30-year old. What a beast!

  • Daville – 5 Stars

    Stardate 20241006: Captain’s Log,
    On this day 1 SOJ, 1 Tuckahoe and 5 Davillians convened on the amicable planet of Daville. Despite this being an SOJ takeover, the local inhabitants were more than willing to cede control, demonstrating their renowned hospitality. Our languages, though remarkably similar, revealed a humorous disparity in counting skills among the locals (adjustments were made). It is our hope that this SOJ week will prove to be a mutually enlightening experience for all involved.

    Warmarama: Slow mosey to the other quadrants and back to home base. Counting was challenging but we pushed through. SSH, Imperial Walkers, Copper Head Squats, Helicopters, LBC, Hello Dollys, Alabama Prom Dates.

    The Thang: Storms approaching, mosey to the middle of the parking lot.
    The Eye of the Storm: 5 Burpees
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 Cherry Pickers. Davillians = 10 Cherry Pickers + 10 Cherry Pickers
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Repeat:
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 WWII. Davillians = 10 WWII + 10 WWII
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Repeat:
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 Heals to Heaven. Davillians = 10 Heals to Heaven+ 10 Heals to Heaven
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Mosey to Corner1: 20 Merkins or 10 Merkins + 10 Merkins
    Mosey to Corner2: 20 Squats or 10 Squats + 10 Squats
    Mosey BTTF for some Mary: LBC, Flutter Kicks, Heals to Heaven, American Hammers.

    Numberama:Namerama:
    Announcements: A new AO every week so we can never ever complete the tour – See Slack and F3 schedule for more details on new AO’s. Let’s Goooo!!!
    Mechanicsville Crew are doing a 2.0 friendly workout – See Slack for Date.
    Mechanicsville Crew also planning a 2nd F — See Slack for more details.

    YHC took us out!!

    NMS: Glad to be back at Daville for SOJ takeover and a couple of points earned for the Tour. Great seeing some old and new faces. Let’s gooo!!!

    Oyster

  • Meatball aaalllmost became Ground Meat

    8 SOJ beasts came out to the Alamo this morning to kick off SOJ Takeover Week. The weather was beautiful, but the sprinkler head pothole that took Meatball down to the ground was not so kind! Thank goodness he was ok with no injuries, but it was a close one! A modification was called for the safety of the PAX and it went something like this:

    Warmup: Mosey up the hill across from the Alamo and back to circle up for some exercises: SSH, Helicopters, Arm Circles (Forward/Backward), Arm Stretches, Merkins, Wilson’s Wife, Fudd’s Wife, Knee to chest and LBCs.

    COP 1: Mosey to the tunnel for a triple check – Crab Toe Taps, Silver Surfers (Learned down range in Murrells Inlet – Squats with a 180 degree turn between), Timer runs into the tunnel to perform 10 Wall sit side steps and continues run up the stairs then returns with 10 Wall sit side steps and completes the run.

    COP 2: Mosey back to the Alamo to the little grassy hill for initially partner 11’s modified to just individual after Meatball almost became ground meat when stepping in a pothole. Initial plans called for Carolina Dry Docks, partners wheelbarrow up the hill to side lunges and Bernie back down the hill. After said incident, modified to keep the Carolina dry docks, bear crawl up the hill, side lunges and run back to the beginning. Everyone completed the 11s and thank goodness Meatball didn’t sustain any major injuries.

    COP 3: Mosey walk to the parking lot for horseshoe build up. Started with 10 Bear Push Ups, run the horseshoe to the other side for 10 Bear Push Ups + 20 Bear Toe Taps, run back to the other side for 10 Bear Push Ups + 20 Bear Toe Taps + 30 Leg Lifts, run back to the other side for 10 Bear Push Ups+ 20 Bear Toe Taps+ 30 Leg Lifts + 40 Supermans.

    COP 4: Ring of Fire with favorite Ab exercise while PAX holds 6 inches

    Time called, Names, Numbers, Announcements (SOJ Takeover, NTB 1 Year Q at No Toll 6/11, 2nd F at Snuff’s Pool 6/11 8 PM) Prayer Requests (Warby’s father grieving the loss of a great friend from growing up, Futon’s MIL undergoing treatment and clinical trial for cancer).

    Pleasure to lead you gentleman this morning! Keep pushing and watch out for potholes in grassy areas at your AOs!

  • SOJ Takeover Begins

    An assorted group of runners, including some that haven’t graced the trails in a while, met to find their way around the river on a warm Sunday morning. Great to catch up with some guys I haven’t seen in a while. The route – Buttermilk to North Bank with the Belle Isle loop added in.

    Check the Q sheet for Gumbo’s Home Run Derby, coming in July.

    Come on out this week and see what SOJ has in store for you local AO.

  • Rock n Broga

    The timing was perfect….returned the big poles back then I needed to depart to get some broga in. A good turnout of 7 came over near the flag to stretch out and get ready for the main event. Started on the ground, twisting getting the back and midsection ready. Then sphinx, cat/cow down dog then time to go thru a couple of cycles.

    Today we really worked Warrior 2 into side angle. The one thing in yoga: there’s always somewhere else to go. I am able to bind once again, it takes time but there’s 3 different positions. After that was done hit the classic pigeon(poor touchdown, the mind and body was not working, so I got him into figure 4, I am sure he was thinking thank god. We finished out with a few minutes left, time to get ready for Big Rig

    A couple of things….when I am steady and doing yoga consistently, I feel good, moving a lot better besides the pole carry that the shoulders were not used to(felt odd just need more time to get that spot on the shoulders figured out plus my steps had to be choppy(kept kicking the person in front of me).

    Second when the new AO at Goyne Park gets going, I will split time between there and Rock and Roll. Get the new spot going, yet I will update where i will be so broga stays up no matter where. See you next time

  • Start the day right

    3 Stallions took to the pavement in Rockwood Park for an early morning 5k. It was a short session of Premature Acceleration, as we had a pull up session to squeeze in right after.

    It was awesome conversation with these 2 HIMs. Great way to start the day. Some great talk around the Q source. If you haven’t checked out the Q source, do yourself a favor, and get a 5 minute read in every day. You won’t regret it.

  • Pullin Up, on a Saturday!

    YHC + 3 had a grand ‘ol time getting the biceps swoll this morning. The crew made it down for some Off the Books beef at 5:30 – we proceeded to house the following…

    • Escalating Pullups (1, 2, 3, until max then restart)
    • 1 Pullup, 4 Dips, 2 pullups, 8 dips (Continue until failure, restart)
    • Hang man – hang high, then low, when you drop, 10 merkins

    Loved having Hardywood, Bo, and Big Rig for this pregame. Keep focusing on that grip strength boys!

    SYITG!

    State Farm