Category: Richmond, VA

  • Spider Run – FTLOBD

    Elite 8 showed on what turned out to be a relatively cool and pleasant morning.

    Best wishes to Splinter as his ankle heals.

    Saab abides

  • Embracing the Hard Thing

    A dozen SOJ lumberjacks gathered in the cool gloom of the Forge, their axes and appetites whetted for whatever glorious pain DTH had in store. Here’s what the Neighborhood Watch has reported to the authorities:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the front bus loop and then circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey Off-Grid to Casa-de-DTH
    • Collect CABERS in the back yard
    • Mosey to THE BIG HILL

    COP #2:

    • Partner up at the bottom
    • P1 – Lunge walks up the hill holding the caber (extra credit to carry overhead)
    • P2 – Runs to top of hill and back down to switch with lunging partner
    • Once all PAX reach the top, return to the bottom

    COP #3:

    • Circle up for CABER REPS
    • Curls
    • Shoulder Press
    • Incline Merkins
    • Rapid Alternating Step-ups
    • Shoulder carry cabers back up the hill to the DTH back yard and deposit cabers

    EXTRA CREDIT;

    • PAX line up to roll a felled tree trunk a short distance, then switch sides to roll back again

    COP #4:

    • Mosey back to the AO and form up at the bottom of the Knolls
    • MINI DORA
    • x40 Incline Burpees
    • x80 Downhill Flutters (2-ct)
    • x120 SSH
    • Moving partner bear crawls up and crab walks down to switch

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Remarkably cool weather helped soften the insulting and painful nature of handling the DTH cabers, but a change is as good as a holiday, and the PAX crushed it. Last Call won the Most Grumbling Award. Understandable given the lightweight stature of his wood. Kimura won Most Improved PAX by hitting 3 AO’s in his very first week. TClaps! Bone Thugs won the 3rd F Award with some deep thoughts and words of encouragement during the COT. Also, incline burpees are waaaay nicer then regular ones. Keep posting gents! SYITG, DTH

    Announcements (SEE SLACK!)

    • School of Rock! Bootcamp for kids starting just after 8am when the R&R COT ends. Followed by watermelon and cake on the playground.
    • Every Monday 0530 Coffee Prayer&Share at Starbucks off Robius/Huguenot
    • 8/11 – SOJ Happy Hour at Diamond Billiards – come share your SOJ ideas! 
    • 8/19 – Homegrown Half Marathon CSAUP

    Prayer Requests:

    • Thugs lost his Aunt recently, unexpectedly, as she hadn’t shared her cancer battle with anyone, and then died faster than expected. Thugs’ words of wisdom were in forms of poetry and scripture, but essentially YOUR LIFE MATTERS – so don’t lose the opportunities each day to connect with those around you. 
    • DTH is making it a dry month – encouraged PAX to join him for Dry August if they wanted/needed that kind of challenge or re-centering. 

  • Full House

    We had the entire professorial staff from VCU, ½ of the available white animals in the area, a green animal, someone lugging a kettlebell (carrying a kb in your car is way too easy), suspected illegal immigrants from south of the (James) river, and https://www.youtube.com/watch?v=2_ygqPepLjM.

    And music! Some of which was in Spanish.

    Disclaimer: Don’t leave here with more injuries than you came with.

    Warmup:

    • 20 SSH,
    • 15 IWs,
    • 10 Don Quixote,
    • Arm/shoulder stretch,

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
    • Run around the island

    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
    • Run around the island

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees 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)
    • Stretch
    • Run around island

    Finish

    • 15 Triceps in cadence
    • 15 KB Lunges in cadence
    • 20 Lawnmowers each arm OYO
    • 20 overhead pulls OYO
    • 60 count 6-inch leg lift

    Back to the flag for numberama, namerama

    Announcements:

    Saturday Ultimate Frisbee

    Tuesday noon: 2nd F at Firehouse Subs

    Take out by YHC. “At Gibeon, the Lord appeared to Solomon in a dream by night and God said, ‘Ask what I should give you.’ And Solomon said, … ‘Give your servant therefore an understanding mind to govern your people, able to discern between good and evil’”.

  • Triple check numbers with no triple check???

    Nice even number of 6, perfect for a triple check but that wasn’t on the winky this morning so according to the trash collectors this is what went down.

    Mosey to the side entrance along the wall for COP

    DQ’s, Helicopters, Merkin Knee touches, Imperial walkers, Ukrainian Soldiers, Copperhead Squats

    Mosey to Basketball court and back

    Traditional Jack Webb 1 Merkin 4 Raise the Roofs repeto increasing by 1 to 4 ratio each time end on 10 Merkins 40 Raise the Roofs

    Mosey to the Basketball court and back

    Burpee Jackass Webbs along the wall

    1 Burpee 2 Donkey kicks repeto until 10 Burpees and 20 Donkey Kicks (That SUCKED!!!!!!)

    Mosey back around by the flag and grab the frisbees continue out to the parking lot

    Burpee Frisbee golf – Pick a target the stroke you are on is the number of burpees you do, if someone catches your frisbee you do the stroke you’re on plus 5 extra burpees. If they touch your frisbee and miss they have to do the 5 burpees.

    Mosey BTTF for a round of Ab Mary

    Florence took us out (Ooops) Numbers and Names (yes we did it in reverse)

    NMS:

    Whenever someone gets on the Lexicon before their Q, it could be a bad day. The Burpee Jackass Webb is no joke, just like the Jack Webb’s you think its not a problem until you get about half way through. The old men prevailed this morning with 4 of the 6 being on the respect side.

  • That’s not Amish

    The regulars pulled into the lot to find a couple of new guys waiting already.

    • Mosey around the parking lot
    • COP
    • Tabatha – 20 seconds on, 10 seconds off, 6 sets
      • Squats
      • Clean and jerks
      • WWIIs w/ press
      • Calf raises
      • Curls
      • Flutter kicks w/ press
      • Lunges
      • Boat Canoes
    • Some stretching to close it out
    • Numbers, names, Yardsale took us out
    • Welcome to F3 Yoder, keep coming back.

  • Why are there chicks at the AO?

    One downrange traveler posted to Smoke & Mirrors in F3 Cary. YHC was confused as he arrived early at the AO, waited for PAX to arrive but as cars arrived noticed these were FIA ladies. Turns out the parking lot is a joint AO on Tuesdays while guys go off-campus WTH style.

    Pyrogie took the Q and ran us just shy of 3 miles with merkins, squats and dips thrown in along the way. Finish back up at AO while FIA is wrapping theirs up as well. YHC Shared with Cary PAX that he was checking off Summer Tour Bonus point with the Downrange post. They were impressed with the ST concept.

  • Thursday night paddling

    3 kayakers took to the water on a warm Thursday evening. All 3 stayed in their kayak and good times were had. Need to do more of this while weather is good!

  • Mighty Peacocks

    Pair of veteran brojiis took to the church steps to limber up and ensure all is good during the early shift in Tuckahoe. Shoulders, back, hammys and glutes were the focal point this morning. Stretchy bands were brought out to ensure legs received proper attention. Shavasana was enjoyable in the ideal conditions. Welcome back from vaca, Kubota.

  • Cool, Comfortable Taint

    Cool, Comfortable Taint

    Pictured Above: Bodo’s socks! GO DUKES!

    Seven boot campers and two ruckers hit the streets leading down to and back up from the EF Hutton-inspired Taint. Upon completion of Last Call’s early morning Broga session and some friendly chatter around the VSF, this what the PAX completed:

    Mosey to the tiny Henrico park for COP:

    Dead Man Hang, SSH’s, Helicopters, DQ’s, Ukrainian Soldiers, Merkins, Inverted Scorpion Kicks

    Travelling Lindsey toward the Taint. LBC’s and Heels to Heaven.

    Almost at the Taint, 2×20 PLT’s each partner.

    Arrive at the Taint and pair up or triple up. Three extra, extra large Bodo’s proof blocks await the PAX. Each team grabs a block. One partner walks with block while other partner(s) complete 10 merkins and catch up to switch with partner. Repeato until team is all the way back to the VSF!

    Drop blocks off and grab some guard rail for:

    11’s (10 Dips on guard rail and run across to other side for 1 WW2’s) Repeato until 1 Dip and 10 WW2’s.

    Mosey back to VSF and circle up for Merkin Ring of Fire and 1 minute of Alabama Prom Dates.

    Time!

    Numbers, Names, Announcements and Upchuck took us out!

    Announcements:

    2nd F/3rd F event at Upchuck’s home tomorrow at 7:30pm. Bring canned goods and canned beer. Look for the big house on Westham Parkway.

    Ultimate Frisbee at Gridiron on Saturday

    NMS:

    Twas a nice, crisp, cool morning for another Kubota travelling bootcamp and Upchuck/Lockjaw ruck/walk-a-bout. Several past First Watches have teased the EF Hutton-inspired Taint, but this morning we dove right into it. Lots of grumbling about the large blocks and lots of grumbling from one unnamed PAX about YHC’s similar Q’s this week. Most went to coffeeteria afterward with talk of a certain USPS Mail Deliverer, a certain HVAC Repairman, Colonoscopies, Economist Magazine, Bodo’s socks and how the Starbucks Employees can’t figure out how to turn the lights on and their fans off.

    Way to work this morning and SYITG!

    Kubota

  • Half N Half

    5 Runners, 1 mans best friend and 5 Bootcampers took off from SOT this morning, according to the teachers that are getting ready for the upcoming school year, here is what the Bootcampers did

    Mosey to the Bus lot for the COP

    SSH, DQ’s, Helicopters, Imperial Walkers and Crossfit Merkins (need to work on the cadence for these)

    move to the curb and partner up for touch a tree (start with 5 trees down to 1) Partner one runs Partner 2 does Exercise

    Mosey to the back alley, Lunges, Box Jumps, Karaoke (both sides), Bernie Sanders and Mosey to the crosswalk midway down the hill.

    Partner up, Partner one Bear crawl to the top of the hill while Partner 2 does Exercises (X3)

    Mosey to the track for one lap of speed increasers, start at corner 1 25% to corner 2, corner 2 50% to corner 3, corner 3 75% to corner 4, 100% back to start.

    At the bleachers partner up again, Partner 1 runs up the steps around and down while partner 2 does exercises

    Mosey to the front of the school for curbcrawl 11’s

    Bear crawl from curb to curb with 1 incline merkin, crawl bear back with 10 decline merkins repeto always equaling 11. Lung if needed

    Time was called BTTF

    Numbers / Names NTB took us out

    NMS:

    The weather was perfect this morning and as the sun came up it was red on the horizon making for some interesting conversation. It was good to have Lizard in town from Charlottesville, Rosetta and Lizard had a HS connection so they where able to catch up. Orange Crush did ask Lizard about Rosetta’s claim of how he was quite the ladies man in High School of which Lizard politely neither confirmed or denied.