Category: Richmond, VA

  • This was a bit challenging…

    9 HIM’s joined YHC for a little fun at the Wolf today. It’s been a minute since YHC had been here and decided to throw my name on the Q sheet to make sure that I showed up.

    Warmarama: SSH, Helicopters, Deadman Hangs, Little IT band stretch, Merkins, Reverse Merkins, Downward Dog, LBC’s, Flutter Kicks, Sitting Dead Man Hangs, Little bit ‘o back stretch and off we went to the track. YHC continues to sneak a little BROGA into his workouts and we’re all better for it!

    Thang 1:

    • 60 shoulder taps, 15 single leg v-ups, jog 50% for 1/4 of the track, 40 shoulder taps + 15 single leg v-ups, jog 50% to the 1/2 point. 60 shoulder taps, 15 single leg v-ups, 100% to the 3/4 point, 40 shoulder taps, 15 single leg v-ups, 100% back to the original starting point. Shoulder taps just aren’t the same without @Bullseye.
    • Merkins + WWII’s. Repeat the same pace around the track. Count varied at each station.
    • Hand Release Merkins + Flutter Kicks, Repeat the same interval around the track. Count varied at each station
    • Monkey Humpers and Lunges. Repeat the same interval around the track. Count varied at each station.

    This was difficult.

    Mozey to the Tennis Courts for-

    Thang 2:

    • 5 Burpees / High Knees to the other end of the tennis court.
    • 10 Merkins / High Knees back.
    • 20 Airsquats / Sprint down and back.

    Mozey to the I am Thankful for Wall for wall sits while each HIM listed something that were thankful for. All good here.

    Back to the flag for 5 burpees and time was called.

    Announcements: Plenty. Check Slack for details and get yourself out to Rusty Taco today for Oyster’s paying lunch.

    Prayer Requests: None

    YHC took us out.

    This little ‘ol workout kicked YHC’s butt today, but I’m grateful that I did it and thankful that 9 were there to share in the fun. Have a great day.

  • Three Amigos

    Three turn out on Wednesday morning. Thanks to Lockjaw for coming over, otherwise it would be just the two of us. We ran a large Trader Joe’s loop with four corners: 20 Merkins, 20 Heels-to-Heavens, 20 squats, 20 APDs. We did four of these loops and came back around the Lake. Overall, we got 3.9 miles with positive attitude. Lockjaw finished a bit earlier with running to get some rucking in.

    As usual my apologies for a delay.

  • Getting the Clap Might Be Worse

    YHC was planning to surprise the group with some real running business–a tempo run–to coincide with the beginning of the school year. YHC’s youngest 2.0, however, prevented anything resembling a normal night’s sleep for YHC who instead called a nice easy run on the Farm House loop. 3 Davillians led one summer tourist on what is the closest thing to a standard route at this AO. YHC’s easy run was foiled by deciding to keep up with Phonics for about 5 miles, which turned into a tempo run for YHC. Opus and Honeydo logged about four miles, and the ruckers rucked for however far they rucked. It was good to see a healthy return for No Idea, and he took us out.

  • 4,320 Inches of Pain

    YHC rolled into SOT with squealing tires this morning after early morning roadwork on Huguenot attempted to delay the impending beatdown. After quickly parking and running up to the flag, seven gazelles took off to the west leaving nine studs behind to see what YHC learned from his VQ last week. Off we go… to the same parking lot.

    Circle up near the busses at the back of the parking lot for Welcome/Disclaimer/Warmarama

    • SSH, DQ, Deadman Hang, Arm Circles, Helicopters

    WARMARAMA cont. (bus stop edition)

    • Line up parallel with the busses and move across the parking lot, stopping at each bus to perform a movement called out by the Q. Increase the intensity each round to warm the body and increase the heartrate.
      • Golf Tee Pick Ups – 1/bus
      • Squats – 3/bus
      • Lunges – 6/bus
      • SSH – Add up the three-digit bus number to determine reps (9-13 reps/bus)
    • Mosey down to the football field.

    COP #1: Gridiron Inchworm

    • PAX partners up for a 120yd goalpost-to-goalpost inchworm march while the timer runs to the far goalpost and Bernies back to his teammate to swap out.
    • Mosey to the concession stand.

    COP #2: Wall Work

    • 30s People’s Chair into 20 Mike Tyson pushups.
    • Mosey to the lower parking lot.

    COP #3: Heartbreak Triplet

    • PAX partners up again for 100 merkins, 200 LBCs, 300 squats. Timer runs 200ft to the top of the hill and back.
    • Still 6min on the clock and faculty are starting to drive in, so mosey back to the track for a quick ring of fire of 10 reps each while the circle holds their feet off the ground.

    BTTF for COT

    • Numbers, Names, Announcements, Prayer Requests
      • Continue to pray for Yee Haw and his daughter Liv (9mo.) as she is battling brain cancer. An SOJ convergence at Alamo is set for 9/16 to show support for Yee Haw and his family.
      • Saturday, 8/26 – Pickleball Doubles Tournament at Batteau – 0600.
      • Saturday, 9/2 – School of Rock following regular Rock-N-Roll – 0800.
      • Monday, 9/4 – Labor Day F3 RVA Convergence at Dog Pile – 0700.

    Moleskin

    YHC was able to appreciate the mumble chatter a little more this morning now that the VQ-jitters are out of the way. Lots of talk about the start of school, college drop-off, middle school football, and keeping our daughters out of frat houses. Reluctantly, the NTB/Orange Crush bond continues to strengthen through the trials of SOJ beatdowns.

  • Still Something New

    3 Davillians and a Summer Tourist arrived at WHES on a cool Aug morning for the mid week KB workout. Bulkhead had original had the Q but message out very earlier he couldn’t make it so Hot Potato was called

    This how it went down

    Spit’s Q

    COP (ALL IC) – SSH, Goblet Squats, Helicopters, KB LBC’s, Heels to Heaven, HRM’s, Arm Circles

    7’s – Goblet Squats one side, KB lunge to the other side, Lawn Mowers on that side

    Boo Boo’s Q

    3 minute Wall Sit with KB. Every time you break the sit complete a Burpee

    4 Rounds of 10 Single Arm Curls (each arm) and 10 Tricep Curls (each arm)

    10 Renegade row + Overhead Press

    Yard Sale’s Q

    4 Corners – 40 Calf Raises (holding KB), 40 Sit up + Press, 20 Press Curls (each side), 40 Bench Bump Squats

    10 Secs Boat/Canoes

    Numberrama, Namerama, Announcements, Yard Sale took us out

    MOLESKIN

    Bulkhead was planning “Something New” for this morning but the 2.0’s had something to say about that. No worries, the PAX got it done with something new is version of a hot potato

    Good to see Snuff this morning as he is finishing up his Summer Tour.

    SPIT ON THAT!!

  • Flat and Fast

    7 runners launched from Midlo middle, fought the traffic and logged some miles. Doozy shot out of the cannon and by the time he turned back the group had turned off but he found Greenbow and they made their way back. Bullseye lurked behind the group and had a soft re-entry after some time away.

    Heist, Airwolf, Honeymoon and YHC slayed 5.16 miles through Charter Colony and Otterdale and back along Westfield with Heist and Airwolf pushing the pace.

    Great job gents! No More Gumbo For You!

  • WDog shows off

    2 men ready to talk Pickleball for 45 minutes until out of the gloom a down ranger from Raliegh entered the chat.

    Warmarama: Mosey to the amphitheater for SSH, DQ, Imperial Walkers, Cherry Pickers, Copperhead Squats, Merkins, LBC, Flutter Kicks.

    The Thang:
    Triple Check: Incline Merkins, Flutter Kicks, Run the perimeter of the amphitheater.
    Mosey to the Triangle
    Triangle: 10 Merkins, run to the bottom 10 WWII, Bernie back to the top 10 Squat Jumps.
    Mosey to the Field
    4 Corners: 10 Hand Release Merkins, run to the next corner 10 Jump Squats, Bear Crawl to the next corner 10 SSH, run to the 4th corner 10 Burpees.
    Mosey to the Rusty Cage
    Triple Check: Pull ups, Dips, Run to the fire hydrant and back.
    Mosey back to the Flag

    NUMBERAMA: NAMERAMA

    NMS: Great to have Vortex with us the morning who is visiting for the day from Raliegh. YHC tried to give him a proper tour of WDog. A bit of mumble chatter about the Pickleball tournament this Saturday. Especially rules….

    YHC took us out. Prayers out to all our children this morning. Praying for a great year!

    Oyster

  • Mind the Limb

    7 of Tuckahoes finest welcomed an SOJ regular to the belly of the beast for an early morning sweatfest. Here is what was witnessed by the Elon Musk satellites passing overhead.

    After Handshake completed his preparation, short mosey to the front of the church for introductions and legalese. Warmups included SSH, Helis, Cherry Pickers, Deadman Hang, Copperhead Squats, Jazzercise (with toe taps), Heals to Heaven, Suzanne Summers and Reverse Crunches. All is good in the world.

    Mosey around the parking lot to Ridge where we stop at the base of Henricos’ smallest, yet finest park. Beast is the call of the day. 6 reps of 6 exercises stopping at every point of the triangle and 1/2 along the sides. Exercises included HR Merkins, WWII’s, LT. Dans, Carolina Dry Docks, American Hammers and Burpees.

    Still time on the clock… let’s hang out here for a Dora. Timer runs to the light, 100 merkins, 200 mountain climbers, 300 LBC’s.

    Lunge walk back to the parking lot. Mosey BTTVF for 5 squats. Time. Numbers, Names, Prayers and Announcements. YHC took us out with help from Bodos.

    Announcements: Balls are being pickled on Saturday @ Forest Hill Park. See Hitch for deets and time. Bodos is leading a 5k run at his church in September as a fundraiser for Freeman School teacher. Dunk Bacon Bits’ M at Hardywood on Saturday and raise $$ for prostate cancer. Kubotas mother is doing better.

    NMS: Always good chatter. Fortunate that Splinter was not in attendance as some low hanging limbs took out a few of the Pax including YHC. Coffeteria afterwards solved all the worlds problems. Always good to see you fellas. Thanks for the opportunity to lead.

  • Cool Summer Broga

    4 good looking brogiis ventured out early to get some stretching in the cool summer dew under the tutelage of Fudd’s astronomy knowledge. Hips, back, neck and glutes were emphasized today. Shavasana was pleasant with some mumble chatter on the side. Well done fellas.

  • Would anybody notice if Heartbreak Ridge BB wasn’t posted?

    The 4 chosen men of the West End for THE Handshakes Q at Heartbreak

    Mosey to Tennis Courts for COP finishing with real Scorpion Kicks, inverted.

    Quick round of Partner Bear Crawls (aka Wheelbarrows) across both Tennis Courts

    Mosey to the Black Top for Four Corners, ass-ending. Corner 1 – Sharts, Corner 2 Sharts, Sit Ups, Corner 3 Sharts, Sit Ups, HRM’s, Corner 4 Sharts, Sit Ups, HRM’s, Jump Squats

    Mosey to Bus Loop for Quadruple Check, P1 Runs the Loop, P2 HRM’s, P3 Flutter Kicks, P4 Jump Squats

    Mosey back to the flag for 2 Minutes of Mary, LBC’s and Alabama Prom Dates. This is where Atilla commented he had never done so many that he was actually sore. I bet he has lots of cavities too.

    Announcements – Pickleball Tourney this Saturday at Batteau at 0600, Labor Day Convergence at Dogpile at 0700

    No prayer requests.

    NMS – We were all surprised it was only 4 of us, but we had a good time.