Category: Richmond, VA

  • Pigskin inspired beatdown at Old Hundred with angry music.

    After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers!

    8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite šŸ·

    Fair warning provided. Here is how it went down.

    Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi

    COP 1:

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 10 Upright rows, 10Deep Mountain Climber (single count)
    • KB farmer carry to old glory and back

    COP 2:

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • KB farmer carry to old glory and back

    COP 3:

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 10 SSH and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)

    COP 4:

    GRab KB. Walk the perimeter of the parking lot and stop at each light pole doing various exercises:

    1. Lawnmower Pull
    2. Goblet Squt
    3. tricep extension/dip superset
    4. kB bench Press and Diamon pushup
    5. Single leg deadlift

    Attempted to switch to peaceful music, but ended up with some sort of funeral/viewing piano musicā€¦yikesā€¦a little stretching then done.

    Numbers/Names

    Announcements:

    1. SoJ lunch this Thursday
    2. Mueph at Twinteam Friday
    3. Nancy Q with a special workout addition
    4. 9/4 Labor Day Convergence at Dog Pile
    5. SoJ family get together being discussed for mid October
    6. Love for Liv event – Alamo 9/16. CombĆ³ VQ with Futon

    I took us out in prayer.

  • Royale W/Cheese and a Side of Sprints

    YHC traveled east to hang with the Triangle Mafia. We had a nice sized crowd of 11! The following is a brief summary for your viewing pleasure.

    Mosey to the basketball court for Warmarama:

    Side Straddle Hops, Jazzercise, Mummy Kicks, Freddy Mercuries, LBC’s, HR Merkins, Shoulder Taps AND High Knees, Squatting Side Shuffles, Mummy Bernies, Broad Jumps, Mario Jumps all across the court

    Exercise One: Curb Crawl, indigenous peoples style. Worked our way around the island with man in the back breaking off for 3 WWII situps, then run to the front.

    Mosey towards the football field, stopping for 25 pole smokers

    Exercise Two: The Royale w/Cheese – the somewhat confusing cousin of the quarter pounder.

    100 yard – Forward Straddle Hops, run back, 5 burpees
    75 yard – Side Lt. Dans, run back, 5 burpees
    50 yard – crab walk, run back, 5 burpees
    25 yard – Jumping Herpees, run back, 5 burpees.

    Exercise Three: Track Workout

    3 x 300 meters

    first 100 – 50% effort, second 100 – 75% effort, final 100 – 100% effort
    *Mandatory motivational speech thrown in before the final set.

    Back to the flag for some Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: Great work by all the PAX this morning! This AO has really grown with strong local leadership – Keep it up, fellas. Enjoyed meeting Chunder (MD) and awesome to see Mr. Kimble continuing to post.

    Took awhile for YHC’s shoulders to loosen up after Bodo’s brutal beatdown yesterday.

  • The Devil went down to the Taint

    Fourteen able bodied gentlemen huddled to hear early instructions. Barely a question was asked, although perhaps there should have been a few more.

    The Route

    Through the bay cave, across the perfectly designed new Starbucks parking lot then west on Westham Station. Veer right past the lost CSX truck then head up South Ridge to the light.

    • 4s turn around and come home
    • 5s and 6s take a right on Ross and go into the darkness. Returning back up the same hill.
      6s were supposed to take Highland but they got lost on Ross.

    We all made it back before YHC took us out.

    Moleskin

    Someone mentioned to me a few weeks ago that we hadnā€™t run up ridge in a while, thus the inspiration. Modified pitchfork to include the taint. Everyone was thrilled.

    Glad to see we still have a strong group of walkers. Personally, I was thankful for Fudd and his willingness to pull me along today. Thanks!

    Have a great day everyone!

  • Timekeeper takeover

    An amazing 15 studs of SOJ appeared in the darkest gloom to see what YHC had in store for class this morning. Many clocks hit 5.30 but not the Q’s so we wait. According to the ample onlookers enjoying the morning, here is how things went down.

    Mosey to the main parking lot in search of light. Finding an operable light post, circle up for introductions, disclaimers and warmups. At the time no FNG’s are accounted for. YHC led warmarama that included SSH’s DQ’s, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Jazzercise (with toe tap), LBC’s, Suzanne Summers and Freddies. All is warm and right with the world. Lets make our mosey.

    To the covered patio, still no FNG in sight. How does a 7 of diamonds sound? 2 fields so lets mix it up a bit. Start on the small field, 7 reps of an exercise (Peter Parker Merkins) at each corner. Come back to the covering for 15 dips on the bench for the cherry on top. Move to the big field, 14 (WWII’s) reps at each corner, with the cherry on top (15 dips). Back to the small field, 21 (Carolina Dry Docks) reps at each corner, don’t forget the cherry. Big field, 28 monkey humpers at each corner, cherry on top. Small field (21) LBC’s with the cherry kicker. Big field, 14 American Hammers, cherry. Small field, 7 burpees at each corner. Finish with a cherry. Still no FNG.

    Wosey to the gate and pick up the pace back to the bridge to pay the toll. 25 incline Merkins. This is where we find our FNG. BTTVF flag for quick merkin ring of fire. Time is called. Names, Numbers, Announcements, Prayers. Doozy took us out.

    Announcements: Labor Day Convergence at Dogpile. Monday Sept. 4 @ 7. Q is open if you are interested and in town. F3RVA Anniversary Convergence Sat. Sept. 23 @ Crucible. Offshore is leading that. Sit & Sip coming up in September also. Welcome No Show to the group. Hope to see you back out for a full workout soon.

    NMS: Great numbers as the summer travelers are settling down for the fall. 7 of diamonds always provides a variety of exercises while avoiding Burpee 11’s. Good mumble chatter by the turtles bringing up the rear. Not quite sure what the rabbits discussed up front. Fields were especially plush this morning, always enjoyable. Thank you gents for giving me the opportunity to lead.

  • Pitch Black Broga

    2 SOJ Brogii’s rose earlier than others to enjoy the ideal conditions and limber up. County is still cutting costs by keeping the AO dark. Here is what was rumored to have occurred according to the early morning dog walkers.

    Areas of Emphasis today included quads, hips, hammys, shoulders and neck. YHC worked out a kink. Stretchy bands were considered but went unused today. Extended shavasana was always welcome with a light breeze that made the morning quite enjoyable. Good chatter with HP. Always a privledge to spend time with him early in the gloom. Great work.

  • Back to the Grind

    11 Monday marauders started the week in the dark at Hoedown. Here’s what went down:

    COP in the first Third Church parking lot: standard fare. Mosey to the other side of the church to the Loop Lot.

    Endless Escalator: Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Runā€¦..Exercise 1-10 and Run a Lap (20 reps of each exercise)

    1. Merkins (200 total)
    2. Squats (180)
    3. WWIIs (160)
    4. Carolina Dry Docks (140)
    5. 2x Mountain Climbers (120)
    6. Crunchy Frogs (100)
    7. Block Curls (80)
    8. Block Thrusters (60)
    9. Jump Squats (40)
    10. Burpees (20)

    At 6:11, YHC called for a stop, and the whole PAX did 10 Burpees OYO. Mosey back to the flag. COP with Flutterkicks until time called.

    Numberama, Namerama, YHC took us out.

    NMS: Wanted to grind the pax as we all get back to the grind of the fall routines. Took this one out of the Hutton-exicon with a few small changes. No one got through all 10 exercises, thus the 10 burpee requirement at the end. Prayers for students and teachers heading back to the school today!

  • CSAUP Homegrown Half & 10K

    “I want to punch you in the face”

    “I’m glad it’s over”

    “Let’s not do that again”

    Sounds like success!

    Half Route: https://www.strava.com/routes/3112796937793176008

    10K Route: https://www.strava.com/routes/3116918211220378194

  • Hot Potato at Batteau

    1 man accepted the 5:18am text thread — Hot Potato Challenge. Accepted!! Let’s go!!!!

    Warmarama: 1 lap around the block. 20x SSH, 5 Burpees, 20 Squats, 20 Imperial Walkers, 10 Helicopters, 10 Merkins, 5 Burpees.

    Oyster takes the potato.

    The Thang: 5 exercises x 10 reps + 1 lap. Repeat until Timer is done.

    Oyster never let the Hot Potato go. YHC lost count of how many rounds were complete. Very quiet, no mumble chatter this morning. Not too bad for a Monday.

    YHC took us out. “For I am the Lord your God who takes hold of your right hand and says to you, Do not fear. I will help you” ISAIAH 41:13

    • Pickleball Tournament this Saturday. 6am Forest Hill Park.

  • Monday…Battle at the Alamo

    A great turnout of 13 came out this morning(summer is not quite over yet, the humidity said we have some more left to give) decided to venture for a Mudslide Monday Mayhem-style session. A run where I confused everyone(they normally do not see me go that far for that long) should be the indication that something is up, or I feel pretty good. A WARMARAMMA(SSH, Imperial Walkers, Arm Circles both directions, Don Quixotes, Copperhead squats, Merkins, LBCs with a little added stretching) got us going. Let the main event begin….

    A triple check to start us out. Heels-elevated squats, Mountain Climbers and a run to the entrance(where I thought Nancy was going to catch a little air when he arrived) was the first part. Once that was completed, a venture over to a hill I remembered where you can get in a good amount of overall work. We started hitting each mailbox on the way down(5 Merkins, 10 2 count ball dippers, 15 WW2, 20 calf raises, 25 double count flutters, 30 jump squats). Ahhh the next part on the way back up, you hit the first mailbox with 30 jump squats, then go 30, 25(then adding an exercise till you finished off at the top completing everything at one clip).

    A little mosey back near the flag to the tennis courts(a little 4 corner lady of the evening style). 10 plank jacks, 20 Alabama Prom Dates, 30 single-count lunges, 40 SSH. Once that was finished, it was time so came back out, Numbers, Names, Announcements and Prayer request(for little Liv, Vagabond’s brother-in-law, plus Cookie’s and all the other kids going back to school today)lead by YHC finished out the morning.

    Nice way to jump start the week. Have a good one, give your little ones a little extra love today

  • ocho.

    8 dudes showed up to take on the day the F3 way.

    COP — IW, Copperhead Squats, hrm’s, gas pumps, LBC’s, AST’s

    THE BEAST —
    6 of these exercises at each island
    1) squats
    2) merkins
    3) smurf jacks
    4) WW2’s
    5) IW
    6) Burpees

    LAZY DORA —
    100 Flutterkicks, hold 6 inches
    200 Squats, hold al gore
    300 LBC’s, hold plank

    Fun times had by all today as we pushed ourselves and didn’t hurt ourselves