Category: Richmond, VA

  • Never advertise a track workout

    1 Rucker and 5 runners met north of the wall at 0 dark thirty to get in a few miles. According to the walker who won’t talk to us, this is more or less what happened.

    Long mosey to the gravel track for an interval workout. One lap with dynamic stretching, then alternating laps of 80% and 40% of max effort. Strong work by the PAX and we all got a little better. Numbers names, announcements, Corned Beef took us out.

    Thanks for the hospitality North of the wall! Good to chat about Tuesday run series, intervals, and communication strategies. SYITG!!

  • Shavasana Cut Short

    A triple of Brogi regulars laid out their embroidered blankets and mats to enjoy some predawn stretching and breathing exercises. Todays efforts concentrated on shoulders, hips, hammys and back. Moans were audible but enjoyed. Deep relaxation was cut short with incoming clown car for SOJ takeover week. Good thing Bodos was not driving. Great work gents. Hope Hutton gets a nap sometime today.

  • The Flatulating Stallions

    YHC left the friendly confines of SOJ and traveled beyond the wall for a kettle bell beatdown. 5 Davillians posted and were ready to put in some work. Here is a brief summary for your viewing pleasure.

    To the bus loop for Warm-up: Side Straddle Hops, Imperial Walkers, Cherry Pickers, Alabama Prom Dates, Freddy Mercury’s, Hand Release Merkins AND High Knees, Butt Kicks, Bernie Sanders, Lunge Walks across the parking lot.

    Back to the front of the school for Exercise One: Partner up for resistance band circuit.

    Out and back up the parking lot: Sprints, Forward Straddle Hops, Plank Walks. Partner holds the band during the exercise. Lots of horse riding references! Enjoyed working with Bulkhead on this one.

    Exercise Two: 4 corners with Kettlebells : 20 WWII situps with lift, 30 Reverse Forearm Curls, 40 Goblet Squats, 50 Calf Raises. Around the worlds in between stops.

    to the back of the school for Exercise Four: Parachute Work
    One man calls and ab exercise for the PAX, then sprints across the field with parachute and back.

    Exercises included LBC’s, Scissors, Flutter Kicks, High Plank, Heels to Heaven and American Hammers.

    Back to the Flag for a few minutes of Kbell exercises: Bob and Weave, Lawnmower Pulls.

    Names/Numbers/Announcements

    Opus took us out.

    Final Thoughts: Had a great time catching up with the Daville crew! Appreciate the hospitality. I would definitely encourage everyone to do the Summer Tour and/or try to post to some different workouts – Well worth the trip. I had all of my coupons in the car from Monday so decided to break out the bands and the parachute once again. They appeared to receive favorable reviews from those in attendance.

    SYITG

  • Rock out with your block out

    SOJ takeover of First Watch complete. According to the female runners using the Spider’s campus as their personal toilet (ask Splinter), here is how it went down: 

    With Wildcat as copilot, we roll up to the AO with a truck full of borrowed cinderblocks (via Satan’s Hill) around 4:50 a.m. to find three homeless men apparently asleep on the pavement. False alarm. Just some of the Pax knocking out a little broga. 

    Began to discreetly unload the surprise cinderblocks and get greeted by a down range Pax member from Florida aka “Papa Smurf.”  He apparently was a second cousin of someone (I forget). 

    Rally the guys. 5 on the dot, I announce the official SOJ takeover and we get rolling. 

    Warmorama: Mosey down Cameron road back up to Culpepper road.

    Various warmup exercises performed along the way including copperhead squats, merkins, LBCs, dead man hangs, etc. 

    Roll back into the parking lot and greet the guys with our twelve cinderblocks. Apparently the guys appreciated the pristine condition of the New Market blocks, citing the lack of rust water or whatever stuff is in the back or Kubotas’s pickup. 

    Part 1: Line up along long end of the parking lot for 11s (cinderblock press and air squats on other side). We started with 10 cinderblock press/1 air squat. Ended with 1 cinderblock press/10 air squats. Fun. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 2: Perfect number (9) for triple check, so that’s what we did. Three teams:

    1. Wildcat/Kubota/Hand Shake
    2. Heist/Senor Frog/Papa Smurf
    3. Splinter/EF Hutton/Last Call

    Exercises were incline pushups/cinderblock swing and runner to the utility box off River Road. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 3: Circle up with blocks. Little hot potato session, where each guy took a turn calling out an exercise. Next round that guy would rotate as runner for time (lets say 30/45 seconds. Examples of exercises called:

    1. Curls
    2. Squats
    3. Dips
    4. Derkins (feet in block)
    5. Somewhat modified APDs ?
    6. Burpee block presses
    7. Tricep extensions

    Only a few minutes left so another round of alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Pax helped me put blocks back and time!

    Numbers/Names. 

    Announcements: Kayak adventure next Wednesday from 5 to 6 am. Need to bring own kayak. See Kubota for details.

    Wildcat took us out in prayer. 

    Many thanks guys. Good seeing everyone. Good mumble chatter as always. People need to check out First Watch at least once. Good times. 

  • WDog – Deuce

    2 OGs ready for another edition of Wdog. SOJ takeover, let’s go.

    WARMARAMA: Stretching on your own, Mosey down the road.

    THE THANG: Hitchhiker and YHC had the same idea. Your guess…


    Mosey BTTF
    Numberama:Namerama
    Announcements: See Slack

    NMS: Hitchhiker sent me 2 book recommendations for my son. Thought I would share: Tuesdays with Morrie and How to win friends and influence enemies. Both are old time favorites but still excellent reading material today. Enjoy fellas. See you in the gloom.

    Oyster

  • More Running, Less Bootcamp Please

    6 West Enders joined forces with 1 Mystery SOJ Takeover Q. It went something like this :

    Disclaimers and F3 Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Did our 1st round of BLIMPS at the Flag (5 Burpees, 10 Lunges DC, 15 IW’s IC, 20 Merkins, 25 Plank Jax, 30 Squats)

    Moseyed to various locations around the school while stopping for more sets of BLIMPS. After completing the 5th round of BLIMPS, Lighthouse said, “You know, we do a little more running here and a little less bootcamp”. Point taken so after the 6th and final rounds of BLIMPS, we were at 1.7 miles travel and had about 13 minutes to spare so we ran loops around the school until time expired. And we got in our 3 miles traveled for the WaThoHuk Standard!

    White Snake and Pigskin did their own THANG of walking in loops around the school with stops for PT

    DONE

    Numbers, Names, YHC took us out

    Announcements : SOJ Takeover continues with Friday being the final day. And Summer Tour continues until Labor Day (Visit 10 AO’s outside your nano region, Attend 1 Convergence, Lead 3 Q’s outside your nano region, Attend 1 Q “outside of your comfort zone”)

    NMMS : Enjoyed visiting WaThoHuk and hanging with the West Enders I rarely get to see. Admittedly, their cardio endurance exceeds YHC. Well done

  • I Get Knocked Down

    3 SOTers greeted a guest Q and to this is more or less what happened.

    Circle. 10 or so of the following SSH, oblique LR, rosalita whips, imperial squat walkers, Merkin,

    To the track 4 corners. 10 Merkins, 20 Squats, 30 flutters, 40 SSH.

    Dora. 100 WW2, 150 SSH, DIPs

    The main event. I get knocked down. 11s with stairs. In cadence absolution at the bottom LT Dan at the top.

    The absolution toasted YHC but thanks to Bullseye for keeping the count. As an SOT first timer YHC had a blast. Glad for the chance to guest Q on the takeover on the SOJ.

  • is this a disco or kettlebell workout

    Hot potato for the win. According to the maintenence lurkers in the corner of the parking lot, here’s how it went down

    Nancy kicked things off with his tried and true warm up. Lots of stuff

    The Thang, triple check, swings, upright rows and a runner.

    Round two. Indigenous peoples walk hallelujah style. There were some unclear instructions given by YHC but course corrected halfway through. Another triple check with step ups, curls and pull ups.

    Round three, kettle bell squat thrusts with a jog and high knee burpies.

    Quick ring of fire, announcements, prayers and numberama. ? for wildcat.

  • The ULTIMATE Takeover

    Ultimate Frisbee at Heartbreak was a BLAST this morning with perfect 7v7 teams and White Snake taking laps on the track. With a final score of 5 to 5, and each scoring team “earning” x5 Burpees for every TD while the loser walked, here are the HIGHLIGHTS:

    • Labrat – best short throws (nobody was fast enough to catch the zingers he played long)
    • Gecko – stickiest hands, both catching and intercepting (LOVE this guy’s energy!)
    • Snuff – best TD catch (literally laid out flat and superman caught a speeding bullet in the very last second before it touched the ground – BOOM! …and yes, Labrat had an eyebrow raised)
    • DTH – credited for still having an extra gear, but won extra burpees and the “worst throw award” on the final Pull slung out of bounds
    • Tebow – hammer throw success!
    • Lighthouse – most missed TD’s and accompanying profanity (he was always there making the perfect TD run but never quite catching up with the pass)
    • Mariner – cleanest TD routes and effortless TD’s
    • Joey C – amazing effort for 99% of the game, but then couldn’t land the winning TD
    • White Snake – credited for the last catch of the game, and yet somehow, his only catch

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Hey fellas, thanks so much for humoring the SOJ Takeover and posting decent numbers for a great game. Loved to finally meet Señor Frog who I’ve read so much about, and it was awesome energy today from Gecko who recently transplanted from the Carolinas. Much appreciation to Labrat for explaining the rules and keeping the bootcamp extra credit to a reasonable minimum. Respect to all the older gents getting after it today! Missed some of the West End regulars – where was HoneyDo and Handshake?! Maybe next time. SYITG, DTH

    Announcements (see SLACK!):

    • TODAY “Pigskin’s Buyin” 2nd F lunch at Firehouse Subs Innsbrook
    • SOJ Takeover – keep posting for more fun!
    • 6/21, 0500, Paddling the James
    • 6/27 – Gumbo’s Home Run Derby

    Prayer Requests:

    • Gecko mentioned the loss of a friend’s M to suicide. Life is precious brothers – may the Lord use us to stand in the gap and rescue folks to His Love. 

  • Full Toes and Moons

    Bakers dozen of Spider common folk arose for a relatively great morning for a run under an SOJ takeover.

    Routes – see slack – across bridge, through Huguenot Flatwater park, down Riverside to a point depending on mileage. Return to start.

    Great job F3 amigos. YHC had some prior issues with the trailhead directions but everyone seemed to maneuver the route without incident, whether that be a full toe or just a single toe (well, Splinter isn’t wrong from an aerial view). There was another incident for our 6 mile crew out front of the pack, a unsuspecting female full monty, which no grunt of notification from Doozy could prevent. What happens on the trails stays on the trails.

    Good to see Chip n’ Dale back out cruising the miles again. Prayers for TYA’s surgery and a speedy recovery.

    -Singer