Category: Richmond, VA

  • Butterfly Effect

    Was planning on doing a different workout but decided to change last minute based on our clown car conversation on the way over to the Alamo.

    Changed it to this….

    Warm up

    Mailboxes 1-10 (on the right), increasing reps at each mailbox up to 10.

    -Merkins

    -Burpees

    -Reverse Lunges

    -WWII’s

    -Jump Squats

    -Carolina Dry Docks

    -Another round of Burpees

    At the clubhouse did 5 merkins, 5 jumpsquats, 5 lunges on one side then around to the other side for 10 of each and back to the start for 15 each. 5 minutes left for some core work.

    Strong work boys!!!

  • Some kind of Psycopath

    No preblast since I didn’t know I was going until 4:50 am. 3ish miles, bb title inspired by a coworker that found out that I run solo without headphones “like some kind of psychopath”.

    Breakfast club will be back strong next week with the SOJ takeover.

  • Anaphylaxis Sucks

    Four stalwarts and Crucible regulars arrived at Blackwell Elementary this morning to a kettlebell beatdown but…

    Some of us had aching backs and we didn’t have any of the newer guys so we did some stretching and decided to go for a run. We ran to the river, crossed the T-Pot, then the Pipeline Trail (JC’s first time) and over the temporarily closed Mayo Bridge. YHC is not a huge fan of running on that bridge what with the narrow lanes, the maniac drivers and the two-inch curb that would be hardly noticeable to a distracted driver. It was a real treat to run over it right down the middle of the road. Good fun.

    Back to the flag, talk about the AO, talk about the evolving t-shirt design and YHC regaled the gents with the tale of when I almost got killed by yellow jackets.

    Until next week… I think it’s SOJ takeover. Looking forward to it.

  • Back to School, you Filthy Animals!

    A small hoard of eager 2.0’s and exhausted Dad’s (20 total!) assembled following the Rock&Roll COT. With a handful of M’s on standby, here’s how we had some “fun”…

    The THANG:

    WARMERAMA: 

    • Mosey and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • ?WHO CAN CATCH THE Q? …mad scramble to tag YHC, then watch him terrifically wipe out in the wet grass…
    • Variable animal movements across grassy area (bear crawl, kangaroo hops, etc)

    COP #2:

    • Mosey to tennis court
    • CRABS & BEARS – like sharks and minnows but the crab walkers are in the middle truing to catch the bear crawlers as they traverse the court
    • Pro Tip – you’ll win if you just run instead of bear crawl! 

    COP #3:

    • Line up for BATAAN DEATH MARCH
    • Last man does 2 burpees while the rest of the PAX lunge walks
    • BERNIE second half of the way
    • Parking line hops OYO with the Q goving a slow 20 second countdown

    COP #4:

    • With a beach ball found in the bushes, split PAX on either side of the fence for a spontaneous game of BURPEE BALL
    • Like volleyball, with a burpee completed by the team who let’s the ball touch the ground or go out of bounds

    COP #5:

    • TRIPLE CHECK:
    • P1 – Swing Pumps
    • P2 – Incline Merkins
    • P3 – Run around picnic table and back

    COT:

    • Counterama # 20 (+2 tots not quite participating yet)
    • Namerama (x5 FNG’s)
    • YHC took the PAX out in Prayer
    • WATERMELON & COOKIES on the Playground

    NMS:  In the words of House Party “bro! that’s not a kid’s workout, that was a REAL workout!” Yes my friend – the name is Try Hard, remember? Haha. That was a great kick-off for the School of Rock and I expect we’ll have even more kids next time. Currently we’re scheduled for once a month at Rockwood Park but it would be GREAT if anyone wants to put on another F3 event for the kids this summer like a hike or river float – just holler and we’ll get it set up! SYITG, DTH

  • True Love is a 100 mile trail ride on a Tandem Bike

    A bakers dozen came out to Dogpile to find the AO crawling with 100s of bikers. With the Amphitheatre taken with the all those Soccer arms we went to the 2nd COP circle:

    COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Reverse Crunches, Scorpion Kicks.

    Mosey down to the Rusty Cage for a Dora: 100 Pullups, 200 Squats, 300 SSH. Extended trail run mosey down to bottom of Pipe Loop for Triple check: Run loop, HRMs, & Heels2Heaven. Mosey to bottom of Love Hill, Dips, then mosey back up with stops along the way for Exercises. Back to flag for 3 min of Mary and some Burpees. YHC took us out.

    NMS: Nice sweaty morning at Dogpile. Lots of mumblechatter about our visiting biker peleton of all shapes and sizes. Apparently Bodos hates Chubby bikers. YHC took the longer trail route with the June light. It is a good distance with plenty of hills.

    Handshake loves Doras and said his favorite now starts with Pullups. Coffee afterwards covered lots of topics including proper teenage Condom usage, college vists, and Summer tour logistics.

    Announcements: Batteau is now a Pickleball AO on Monday mornings while the sunlight is ample in the mornings. Come out and try the sport and/or the AO.

  • 24 Studs, 1 Condom

    The magnetic appeal of riding the DTH pain train gathered the masses at Rockwood Park including two more FNG’s headlocked from YHC’s Peds practice. Truly sunny and 70, and narrowly dodging a slippery used condom, here follows the ground and pound endured by these warriors:

    The THANG:

    WARMERAMA: 

    • Circle up on the basketball court
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • BRING SALLY UP – Merkins for every Up/Down, otherwise plank jacks for duration of the 3:24 song (total x30 merkins)

    COP #1:

    • Mosey over to the playground
    • TRIPLE CHECK:
    • P1 – Dirty Hookups onto the Picnic Table seat benches
    • P2 – Lt Dan’s
    • P3 – Runs 40 yards around telephone pole and back

    COP #2:

    • Mosey to a grassy area and circle up
    • THUNDERSTRUCK:  For every “Thunderstruck/Thunder” do a burpee otherwise SSH’s the entirety of the 4:53 song
    • Total of x32 burpees!

    COP #4:

    • Line up on the side of the parking lot
    • Partner up to WHEELBARROW across the 75 yard parking lot and back, alternating as needed

    COP #5:

    • Mosey to the bath house
    • WALL WORK:
    • Hoedowns x15 IC
    • Dirty Hookups x10 IC each side

    COP #6:

    • Mosey to the grassy hill
    • Partner up for a DORA
    • x100 Chuck Norris Merkins
    • x200 Dips
    • x300 Leg Lifts (audible called after 100 leg lifts to complete rest of count via 2-ct flutter kicks)
    • Moving partner Bernie’s up hill and Bunny Hops down stairs to then switch off

    COP #7:

    • Mosey back over to the large parking lot
    • FOUR CORNERS:
    • x10 Ball Dippers (2-ct)
    • x20 Werkins
    • x30 Heels to Heaven
    • x40 Smurf Jacks

    Mosey BTTF:

    • American Hammers IC
    • Oblique LBC’s ea side IC
    • Stretching

    COT:

    • Counterama #24 (+2 FNG’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  THIS…WAS…EPIC!!! What an awesome group’ to welcome a couple great men to our brotherhood. Peter Dybas and Matt Anderson are the latest recruits from YHC’s Peds practice, both awesome dads, and now members of the best band of brothers in RVA! Peter is an absolute athletic stud from Poland and was nicknamed “Pierogi”, and Matt majored in Animal Science and manages an Animal Hospital, hence “Ace Ventura”. Also welcomed back Mayhem and Drumstick for their second workouts, and Bennie is all-in posting multiple times in the last week, completed F2L, AND he brought his awesome kids to the School of Rock workout following. This AO is on FIRE and it’s only getting better – MANY thanks to the veteran SOJ PAX continuing to post and headlock guys. Truly humbled to serve you guys, SYITG, DTH

    “Discipline is choosing between what you want now and what you want most.” Abraham Lincoln

    Announcements (SEE SLACK!)

    • Every MONDAY at Starbucks starting 0530 we’re having some SOJ coffee and share/prayer time. (Starbucks at intersection of Huguenot and Robius)
    • HAPPY HOUR Next Friday (6/9) at Diamond Billiards after work (5-9pm) – bring any ideas you have to share for new SOJ initiatives (service projects, hangouts, CSAUP’s, etc)
    • SOJ TAKEOVER June 11-17
    • Summer Tour – see Slack for parameters

  • Schoooool’s out, for-ever

    7 students at Huguenot High said their farewells to another school year to the tunes of the Dazed and Confused soundtrack. Alright alright alright.

    Mosey to the flags, warmarama at speed. SSHs, DQs, helicopters, imperial walkers, copperhead squats, mirkins, stretches, LBCs, Rosalita whips (the slightly more kinky version of Rosalita dips).

    Mosey to the amphitheater for a triple check – timer goes up and around, hand release mirkins, flutter kicks.

    Box jumps with ascending squats all the way up. Going back down the steps with ascending dips x 3 (3, 6, 9 all the way to 21). Since it wasn’t enough of a burnout according to DTH we did box jumps with ascending Lieutenant Dans. Back down the steps with descending incline mirkins x3.

    Mosey to the baseball field to see if there is a back path down to the lower cul de sac to satisfy curiousity. Nope, there’s no way around the back.

    Mosey all the way past the baseball field and up the road, around the front and back towards the flag.

    Parking space lunge walk with ascending squats. Elbow plank for the last minute.

    Thanks for coming out – prayers for all those carrying the burden of a difficult job. It is never easy to lead. To work hard and make hard decisions. To show up every day head held high and do it all over again. If F3 taught me anything, it’s that we’re all capable of doing exactly that, and it starts in the gloom.

  • A Staggered start…

    This morning….we had just about everyone going at different times. House Party(I didn’t know was there wasn’t in the usual car) started off at 6. Next was yours truly at 610, then Chaplain and Touchdown at about the usual 630, Florence was the last to arrive(missed the 2 runners).

    As we returned back to the flag…I met up with Florence(passed and startled House Party). It had been a few weeks since I rucked but felt pretty good. Florence met up with House Party and ventured back. Chaplain and Touchdown finished off their run. We all took the rucks, rested up and got ready for Rock n Roll. Stay tuned….all I will say that it was a good one from DTH

  • ASS to be Notified of Violations

    It was a super HAWT POTATO at Gridiron this morning.  Here is how it went down:

    • Gypsy
      • No COP, just an 11 with merkins and some crazy squat jacks
    • Lighthouse/Mariner – a beast
      • Burpees
      • FM
      • Squats
      • HRM
      • H2H
      • Crunchy frogs
    • Gomer Pyle
      • Super-sized curb crawl (up to 5 and down to 1) with bear crawls, lunges, crab walks, and crawl bears
    • Pigskin – his traditional wall routine 3x
      • Wall sits
      • Balls to the wall
      • Donkey kicks
    • Attila – 3x check
      • Merkins
      • WWII sit-ups
      • Run the loop
    • Chum Bucket – stretches
    • COT with YHC taking us out

    HAWT POTATOES suck.  Everyone brings their fastball.  Homer was disgruntled.  Much of the mumble-chatter will be reported to the Asian Social Society (“ASS”) for various violations.  Out of fear of being targeted by ASS, no further discussion.  We have been warned. 

    Summer tour is on.

    God is good all of the time!

    Attila

  • Looks like a Tuesday Run

    6 Davillians including a FNG. Got out on the first day of the month for the mid week run.

    Route – Run the Atlee HS and did the school loop and came back via the Bojangles loop for just over 4 miles. Some took a few roads to get in 4.5.

    Welcome to Scantron. Scantron works for the Virginia Department of Education. He used to be a teacher and AP in Hanover.

    Spit on that!!