Category: Richmond, VA

  • Strolling with the boys

    4 runners out for OTB on a great Sunday morning. We got 6.5 in thanks to Draper’s route skills. Aisle 5 and Wilson walked and solved all the problems of the world. Can’t ask for a better start to the day.

  • Do you best Tommy Tanks impression

    14 dirtbags showed up to Huguenot Little League to see if the field were playable. They were, so this is what transpired:

    2 foul pole to foul pole runs to loosen up, then COP with various exercises meant to keep our hands dry and then it was time for the main show.

    3 swings (not pitches). Make them count. Anything other than a fair ball over the fence is an out. Given the numbers, we had a second round with 2 swings. We had 6 HRs in total in the first round and 4 in the second.

    This year’s winner (with 2 HRs in each round) was NTB – a newcomer taking the title from YHC. Honeymoon, Warby, McRib and Rosie each launched HRs in round 1 and McRib and Rosie double-dipped with a HR each in round 2.

    YHC took the bagel along with everyone else, although I think I may have won the Exit Velo competition with my last hit. Turns out you need both Exit Velo and Launch Angle for a HR, right NTB?

    Warby and Snuff put on stellar defensive shows. Nothing like EF Hutton’s HR robbery of last year, but good enough to get on YHC’s list for the F3 RVA Softball team should there ever be one.

    Great fun. Well done guys. I know the rain kept people away, so YHC will look for a late July date to run this back! I’m waiting for NTB to let me know when he is out of town. Maybe McRib and Rosie too!

    Welcome to Bow Tie (McRib’s 2.0). We stuck with the food theme for the family but we missed the obvious name – Riblet. Thanks for coming out Bow Tie.

    No announcements – we almost forgot to circle up. YHC was too depressed.

    Until next time, No More Gumbo For You.

  • SLOWWW Burn

    6 Svelt SOJ Regulars, who for one reason or another couldn’t make the drive out to Derby, joined YHC in the gloom to get swole. I was not surprised to see the Q sheet open with all of the excitement around the Derby, but after talking to the M last night, our schedules just didn’t jive to get my Aaron Judge on. I hope a few of you were able to hit some balls over 180ft. With the majority of our posts being heavy cardio, YHC decided to do something a little different…a SLOW burn focused on form and simple/concentrated exercises isolating different muscle groups. STRENGTH TRAINING! According to the Purple Rain imposter that peeled into the parking lot and jumped into his work van, here is what went down.

    COP –

    • One lap around school
    • SSH
    • Imp Walkers
    • Ukr Soldiers
    • Arm Circles
    • Stretch left arm over right, right over left, arm behind head L/R to warm up the triceps
    • Dead man hang, L/R, pull up toes to stretch calves
    • LBCs
    • Flutters with hands over head
    • W/S wipers
    • Scorpion Kicks
    • Merkins

    The THANG –

    EMOM (Every Minute on the Minute) focused on good form. Not focusing on reps, but proper control up and down and body control. 5 circuits with 3 sets of each. 40 seconds on, 20 seconds off.

    Circuit 1 (3 sets)

    • KB Swing – Focusing on straight back and using hip hinge to swing the KB forward.
    • Squats – Elbows inside knees touching inner thigh, knees pushing out, explode through heels

    Circuit 2 (3 sets)

    • Press alternating each side – Push press if you need, but cradle the KB on the outside of your bicep/forearm, explode up and hold for just a second, slow control down don’t use gravity to drop it

    Circuit 3 (3 sets)

    • Rows alternating each side – Straight back, pause at the top and squeeze the back at the top. Pause for just a second and control down. Resist gravity.

    Circuit 4 (3 sets)

    • Curls – Elbows narrow and tucked on body, squeeze at the top and pause, control down to straight arms
    • Skull Crushers – elbows narrow, don’t use your body, push and explode up, control down

    Circuit 5 (2 sets)

    • American Hammers
    • Overhead leg extensions moving legs to straight while dropping KB behind head and back to crunch

    Some light stretching to finish the last minute. Numbers, names, you know the drill

    COT –

    • Last day for SOT shirts
    • Q sheet is open still for T-wolf and Satan’s Hill. Need someone to take those as YHC will be at a work conference until Friday
    • VQs soon? Blacktop and Swoop thought they were coming alone today and were going to dual VQ. No way we let you get away with that without an audience fellas, but would love to see you lead. Let me know if I can help when your ready, that’s what it’s all about!

    Thanks for joining and letting me lead fellas. We knew today was going to be light but it was fun to get out with you guys. Compliments to Cookie for breaking out his portable speaker so we had some tunes. The whole crew really took to focusing on proper form, it’s amazing how that can change a simple exercise and drive that lactic acid burn. It was also fun to do a focused strength training which we rarely do. Hope you all crush the day and the rest of the week. See you at SH Friday!

    Iron strengthens Iron

    -Vagabond

  • Meatball Bromance

    A lucky 13 SOJ studs, including one Brandermill FNG from DTH’s church posted to the Alamo to start the week off with a bang. Here’s how YHC gave these fellas something to remember: 

    The THANG:

    WARMERAMA: 

    • Mosey loop around the Club House and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (with of course some 8-count badassery to please the masses)

    COP #1:

    • Mosey to the back field for a DIRTY MCDEUCE – BROMANCE STYLE
    • x4 rounds, x3 exercises each round, x12 reps per exercise
    • Partner Up
    • x12 Buddy WWII
    • x12 Booyah Merkins
    • x12 Buddy Squats
    • Wheelbarrow x20 yards between sides
    • Repeat for x4 total rounds

    COP #2:

    • Mosey around to opposing neighborhood, stopping intermittently for the Six
    • TRIPLE CHECK at the CAROUSEL (island in a culdesac across the way) 
    • P1 – Starfish Crunches
    • P2 – Sumo Jump Squats
    • P3 – Carousel Planks x20 paces around the curb before returning to switch

    COP #3:

    • Mosey back via the TUNNEL OF LOVE
    • Line up in BTTW while last man bear crawls to the front under PAX, avoiding the recently disposed condom
    • Repeato for all PAX to pass under

    COP #4:

    • Circle up road-side for PLT’s
    • x25 each, x2 sets

    Mosey BTTF:

    • 3 min of Mary and stretching

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been wanting to visit the Alamo for quite some time but has been committed to the weekly 3rd F on Mondays. Well my buddy JJ from WEAG got the DTH headlock during our FNG challenge month and texted me he wanted to try the Alamo. Blank Q sheet? Donzo! And he got the nickname “Meatball” after giving this answer for his favorite food. Haha, AWESOME nickname! Welcome bro. It is always a fun little challenge putting together a beatdown for an AO you’ve never visited, but the PAX today affirmed it was sufficiently painful. So proud of the Alamo PAX for setting an awesome example of doing things with the right spirit – it was a GREAT honor to lead you guys. But maybe next time don’t leave the gently used condom right where we’re bear crawling – eeww. What else should have I expected in the tunnel of love! SYITG, DTH

    Announcements (SEE SLACK!)

    • Tomorrow, don’t go to NoToll, instead come play ball behind Robius Elementary School
    • Every Monday, 3rd F Share&Prayer, at Starbucks off Huguenot&Robius
    • July 4th Convergence 7am at Dogwood
    • Next Sat (7/8) DTH on Q for 7-8am Rock&Roll men’s bootcamp followed by a kid-friendly School of Rock bootcamp. Bring your kids! Watermelon and Cookies on the playground after. 

  • Respect all around at DaVille

    YHC showed up to an empty lot with the exception of the joggers and walkers that post alongside the F3 AO. I see a car coming up from the tour and Pigskin pops out, we plant the flag and YHC then starts to jog and below is what went down.

    COP

    We start with parking lot tracers to get the heart pumping then we face each other for 20ssh, 10 DQ pigskin replied in Spanish count. 20 4 ct helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 20 4ct American Hammers, 20 LBC’s and 10 Alabama Prom Dates.

    THANG

    So YHC had his phone out for a Tabata as it has been awhile since this has been executed and did 8 sets of 4-minute reps that had 20 seconds exercise, then 10 seconds rest this is 8 routines per set. here were the exercises: 1 – Alternating lunges, 2 – LBC’s, 3 – 10 Hand release merkins then plank for remaining time in 20 seconds. (this was a gasser and the last 3 routines were rough…the hardest 80 push ups you will do…try it you will see.) 4 – Reverse lunges, 5 – Flutter kicks, 6 – Carolina dry docks, 7 – side lunges, 8 – Freddie Mercuries.

    COT

    Numberama, Namerama, Pigskin took us out in prayer.

    Moleskin

    YHC was glad to see Pigskin show up as it has been a long while since we worked out together. Really enjoyed catching up and pushing each other on this one. It seems like the lower numbers get a better workout for sure.

    I look to see more brothers in the gloom soon, have a great week and Cheers….CB!

  • Let’s Audible

    3 strong and youthful Tuckahoians welcomed an a lost SOJ regular this morning without required medical assistance to reject the nursing home Pickleball trend that is sweeping the community. Here is what was rumored to have occurred according to Martha and Rupert.

    Short mosey over to the church employee lot for Introductions, disclaimers and warm ups that included Invisible Jumprope, DQ’s, Jazzercise, Imperial Walkers, LBC’s, Rosalitas and Dying Cockroaches. Asphalt seems to be coming up around the area of a certain PAX member. Lawsuits were discussed.

    Mosey to the rear parking lot for 11’s. Merkins and Lt. Dans were called running the parking lot long ways. After round 1, let’s audible to run across the parking lot width to help expedite this beatdown.

    Short mosey to the commoners parking lot of the church, grab a few coupons for a DORA. 50 Big Boy Situps, 100 Squats with coupon, 200 Chest Presses with Coupon. Timer runs the loop. After 2nd round, let’s audible from Big Boys to WWII’s. Return coupons to their protected location.

    Short mosey to Silverspring for Burpee Road. Burpee for every SUV along the route, Brocode Style. YHC was very forgiving on the SUV classification based on off-roading capabilities. BTTVF for few minutes of Broga.

    Numbers, Names, Announcements and Prayers. Kubota took us out as YHC had to get going this morning.

    NMS: Mondays are difficult, but the week always starts better with a Monday F3 beatdown. No better way to reject the fartsack then to Q. Numbers at Hoedown have been affected by the geriatric calling of Pickleball at Batteau. MumbleChatter is always strong with Kubota and Handshake, with Kubota fancing himself more of a rabbit then a Clydesdale these days. Handshake submitted his FOIA request to get the background on 1-800. Can’t wait to get him out to First Watch for some oversharing and the really good stories.

    Great work gents. Good way to start the week.

  • Cajun Pasta for Breaking Bread

    For the Sunday evening meal, YHC decided to do the classic cajun pasta with chicken and polska kielbasa. Made a salad with two dressing choices(croutons on the side), Sourdough garlic bread and chocolate chip cookies for dessert.

    This is a fun meal to make and was glad to get this to the group today. Arrived at 5:25 and the they were ready to eat…honored to make this meal.

  • Journey of the Rain Dogs

    Arrive at 520something. Florence first on the scene. No PAX from north of the James? Anthrax remedies the situation. Shovel flag planted, 530 hits, speaker turns on to the classic album from Tom Waits, Rain Dogs. Off we go onto fields of adventure unknown.  

    Circle ish up and F3 mission and disclaimer, then the following more or less. 

    5 burpees

    SSH 

    4 burpees

    Imperial walkers

    3 burpees

    Hairy Rockettes 

    2 burpees

    Copperhead squats

    1 burpee

    LBCs

    Flutters

    Pretzel twists

    Crouching dog merkins

    Reverse scorpion kicks

    Mosey to field

    Florence: “just when I thought you’re music couldn’t get any weirder…”

    Quarter pounder

    25 Carolina dry docks

    50 ball dippers

    75 squats

    100 monkey jumpers 

    Run and benrie after each set

    Hitch: “What type of music is this? Jazz?”

    Anthrax: “it’s Tom Waits”

    Next was a Lindsey, a Dora, and some door number action. 

    One of the exercises called was hillbillies. 

    Hitch: “is this a dance or an exercise?”

    Florence “yes, it’s how we dance south of the James”

    Have a great day fellas, this was a fun morning!

  • Most interesting

    Six stallions and a latecomer tackled Dogpile with unmatched enthusiasm, heart and style.
    The humidity was no match for the fervor and commitment of the group.

    COP: Mosey to the circle, complete a Murph, 50 burpees OYO.

    Just kidding. Actually, I’m not totally sure what happened. We definitely enjoyed some hearty fellowship, a significant distance of lunges, vintage frisbee game, touch a tree, time at the rusty cage, birthday jacks and a totally botched love hill excursion. The larger group saved an unsuspecting amphitheater yoga chick from 10 minutes of Wilson. Hitchhiker ran a long, long way.

    Numberama, Namerama, Announcements (summer tour, Bateau pickle ball) and YHC took us out. Definitely my most unique Q experience and it wouldn’t have been possible without y’all! Until next time, GP

  • Riders on the Storm

    One of my daughters and I put together a meal for Saturday Breaking Bread. It consisted of barbeque grilled chicken, baked mini potatoes, salad and brownies. My daughter happens to have a learner’s permit so I said “Why don’t you drive to BB? Little did we know that we will heading down there right after a big storm left massive puddles on the roads. Even though no experience navigating the city part of Southside and massive puddles, she did a darn good job. She may have splashed a couple of diners in Westover Hills but better that than an accident.

    In terms of the food delivery, we were unfortunately unable to stay with the guests but Barbara was very kind and appreciative. I hopefully am teaching a lesson to my 2.0 about using your time and talents for those who are struggling. Here is a picture of our food in the kitchen.

    Happy to serve.

    Fireman Ed