Category: Richmond, VA

  • Prostitutes, Animals & Surgeries. Oh My

    A Wolfpack of 8 crawled out of the den to seize the day. The runner ignoring YHC’s invite to F3 observed the following :

    Mosey to basketball court

    Disclaimers and F3 Mission Statement

    Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to brick wall where we do donkey kicks

    Giant 4 Corners Prostitute around entire school campus : 1st Corner was 20 Merkins, 2nd Corner was 20 Flutter Kicks DC, 3rd Corner was 20 SSH, 4th Corner was 20 Donkey Kicks

    Mosey to tennis courts

    Perform a movement across the combined width of all 3 tennis courts then plank or Al Gore for the Six before moseying back to start. We did Lunges, Crawl Bear, Front Facing Crab Walks, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, and Sprint

    Mosey to brick wall for 50 seconds of People’s Chair with shoulder blades only touching the wall (no lower back)

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -This Sunday 10/15 : SOJ Family Potluck at Rockwood Park 4 pm – 6 pm. If you’re coming, bring an entree or appetizer to share. Other *optional* items to bring : pumpkin for carving or painting, cinder block for decorating, and bike to donate (contact Meatball for bike donations)

    Prayers :

    -OC’s son Bennett having ACL surgery

    -Continued prayers for Wildcat and Liv

    -Israel and Palestine

    NMMS : Last night was heavy for me thinking about what’s going on in Israel and Palestine. I come from a Jewish family and I can’t imagine what it would be like to watch my wife and kids get kidnapped and murdered. It’s important to keep in mind the citizens of Israel and Palestine are not to blame. The terrorist organizations of Hamas and now Hezbola are carrying out these atrocities. I pray justice is served and the needed resources are provided to eradicate these terrorist groups. Thank you to the PAX who came out today. The humor and comradery is a brief reprieve from the dark world we live in. You all brighten my day. Love y’all

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!

  • Ghost Flag Takeover at The Forge

    16 men gathered for what was expected to be a Dealer Q only to find out they’d be “Ghosted” and some West-hoes took the Q and this is what happened:

    EF Hutton Q – Mosey down to the field between the two schools for a COP followed by a Jack Webb with Squats and Monkey Humpers

    Flip to Honeydo Q – with Dealer having scouted the AO it was known there was access to the Football field, so we moseyed to the Field for a Beast. All 6 round, non-escalating and finishing with Burpess

    Flip to Handshake Q – mosey back up to to Bus Loop in front of the school for 8/9ths of a Triple Check with P1 Running the Loop, P2 Flutter Kicks, P3 Deep Squats. Mosey back to the Flag for 20 WWI’s to finish out the time.

    Announcements – SOJ Leadership Happy Hour at Diamond Billiards Friday at an unknown time. SOJ Family Potluck/Jack-o-Block Decorating at Rock and Roll – Rockwood Park – Sunday from 4-6 pm.

    Prayer Requests – none

    NMS – A group text was going yesterday about “Ghosting” a SOJ Q but nobody was on the Q Sheet for The Forge. Yesterday afternoon Dealer took the Q so our takeover could be done. Thank you, Dealer, for graciously giving up the Q and we know your beatdown next week will be great, maybe you too could lead a Ghosting in NOJ? YHC, EF Hutton, Senor Frog, and Honeydo made the trip and we were glad we did. Great time to see faces were don’t always see.

  • Off-Campus Trip

    10 Strong gathered at Mary to start their day off right. Two walkers and eight boot campers. YHC took the campers off-campus to a favorite locale near Mary – Reveille.

    Mosey to the blacktop to warmup – dead man’s hang, Don Quixote’s, Helicopters, Imperial Walkers and SSHs.

    Mosey up Willeta and Ashlawn to the back gate entrance to Reveille. Made a couple of stops on the way to do 20 LBCs then 5 burpees. Mosey to front of church for a Dora. Construction on the driveway didn’t deter the group. Dora consisted of 100 Merkins, 200 Flutters and 300 Squats as partners Bernie Sanders around the circle drive. Top off with a bit of stretching.

    Mosey to back of church for a triple check. Dips, hold legs at 6 inches and run around the lot. Mosey up Antrim to Kingscrest on way back to flag. Along the way stop for 20 Mountain Climbers, 20 WWIIs and 10 Lt Dans and done.

    Another beautiful fall morning and welcome to Mahyem from VA Beach/Chesapeake area.

    Announcements: Memorial Beer Mile at Faceplant’s this Saturday.

    YHC took us out. Thankful for this group and thinking of the many of us who are in “the sandwich” caring for kids while also having to care for our parents. Enjoy the time while you have it.

  • Daylight Savings Double Dip

    6 men emerged from the gloom and executed the workout below and as they were finishingtheye were joined by a late comer (who shall remain nameless) who did not realize it was Daylight Savings Spring forward day and forgot to set his alarm appropriately. Because we never leave a man behind or leave him where we found him the PAX unanimously agreed to Double Dip and repeat the workout for the benefit of our tardy comrade. Imagine if you will, dear reader, if the below could have and would have been performed twice. According to the pigs we brought to the Veg Fest to fatten up on some healthy, non-gmo, organic slop before turning them into delicious bacon and ham, this is how it went (both times).

    COP: SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBC’s, APDs all IC

    Saunter down to the Nickel Bridge toll booth: Cross the bridge alternating 10 WWII’s and 10 merkins at each light post. Return and knock out two burpees at each light post.

    Shuffle over to the old Pump House: Triple check – Planks and lunges while the timer runs down the hill and crosses the bridge to the other side of the canal and back

    Meander on up the pump house road to the other side of the park and reconvene at the rusty cage: Pull ups AMRAP then we headed back to the flag.

    We’ve passed announcement season it seems as nothing came up. Although nobody had any specific prayer requests it is always worth remembering that everybody deals with challenges in their lives at times and may not ever share the suffering they are experiencing. Reach out for help if you need it and strive to be kind and patient with those you encounter each day. You never know what they might be dealing with. A kind word or a warm smile may be just the thing they need to keep going that day.

    Thanks for letting me lead and my apologies for the delay in getting this shared.

  • Good to be out of the fartsack

    6 regulars and a former regular (me) showed up to embark on an early workout. Temperatures were about perfect; the parking lot could use a bit of lighting but I digress.

    COP: DQs, DMHs, merkins, MCs, and ACs. There was a little complaining of the COP location (it was a little tighter than the normal spot). Mosey to main entrance (one that looks like it is for valet parking).

    1. Elevens with HRMs and WWIIs. Mosey to Pine tree road in SW Westham.

    2. Catch me if you cans starting with bear crawls and the other partner doing 10 jump squats. I should have made it more jump squats since the bear crawling intervals were a bit quick. After reaching Westham Drive, turn around and do lunges with the other partner doing 5 burpees. This was a little harder. Mosey to triangle park (Henrico’s smallest park – allegedly).

    3. Triple check with run to River and back, Carolina dry docks and 2 count flutter kicks. Mosey to home base.

    We finished with a couple stretches at home base. There is a collection of shoes – see backblast or Gypsy for details. A few of the West End AOs need a Q this week. FW supposedly only has one Q spot left this year. If no one signs up, it is a Fireman Ed disc golf Q.

    I appreciate having the ability and opportunity to lead. Pray for the situation in Israel and thanks for all that we have.

    Fireman Ed

  • Tempo Run Variation Number 2

    Only two runners and one rucker posted for tempo run number 2. The route went down into Giles and was a hilly cruise interval run on a loop with 7 minutes running, 1 minute walking, repeated 3 times. The two runners looped in opposite directions to allow for repeated encouragement. After meeting up with No Idea, who had been walking, No Idea took us out. After 4 runners and 6 ruckers last week, I hope to see even more of you back out next week.

  • Back, if only for a little while

    For a litany of reasons, had been several months since YHC had 1) posted 2) Q’d. Upon arrival at the AO, Lighthouse asked at 5:26 if I wanted to Q. Of course, why not!? Having given no thought to a gameplan, I decided to reheat a workout from my last Q. It went something like this:

    • Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
    • Continue running through the neighborhood to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
    • After Elevens, caught our breath with a smattering of Mary exercises
    • Quick escalator around the parking lot consisting of body weight squats, Carolina Dry Docks, Parker Peter’s and step back lunges
    • Departed the parking lot and continued the run, back across Three Chopt
    • Run back to the shovel flag for CoT
    • Right around 3 miles even

    Continued prayers for Roger Roger’s ongoing recovery and rehab as well as all those that continued to be impacted by geopolitical conflict/war.

  • Beaver Tots

    5 men posted this morning for a tabatha style kb workout.

    COP

    Tabatha

    Stretching to close out. Names and numbers. Opus took us out.

  • I’m Senor Frogs Administrative Assistant, insert eyeroll.

    9 Men joined us this crisp morning at Heart Break Ridge.

    1- Burpee then a short mosey to a circled warm up with an out standing F3 mission statement from Mr. Rogers.

    Dead Man Hanging stretch 

    Don Quixote 

    Russian Soldiers

    Side Straddle Hops 

    Hand release merkins

    Baby crunches 

    APD’s 

    Mosey to right front corner of the school. 

    Lined everyone up on the wall.

    10 Head, shoulder, knees and toes

    10 balls to the wall with toe taps

    1 burpee

    X3

    22 Poles of escalating merkins.

    Mosey to back of school for an evolution of, run back, 4 corners.

    10 merkins

    10 WW2

    10 Squat

    10 Side Straddle Hops

    Mosey to back left hand corner of school railings for some bear & railing crawls. 

    X3

    Short mosey to bench seating for 6 minutes of 10 Dips, 10 Merkins 

    Rinse and Repeat. Time Called 6:15 Done. Short Mosey back to starting point for announcements and a morning prayer.