Category: Richmond, VA

  • Swedish House Mafia

    11 Ravers welcomed their newest European counterpart. Da club was poppin like dis :

    Mosey to front parking lot

    Definition of 3 F’s, 5 Core Principles and Mission Statement

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

    THE THANG :

    10 Navy Seal Burpees (1 rep = drop to the ground, do a Merkin and bring your right knee to your right chest on the way up, do a Merkin then bring your left knee to your left chest on the way up, do another Merkin then jump up)

    Mosey to benches

    20 Step Ups with left leg only

    20 Step Ups with right leg only

    60 Dips

    Mosey to grass hill at the front of the school

    60 Stiletto Squats

    Mosey to next parking lot

    40 Flutter Kicks IC (a lot of groaning and wondering when YHC would stop counting 🙂 )

    5 Navy Seal Burpees

    Mosey to tennis court

    Lunges all the way across (do your best David Goggins impression while doing this)

    5 Navy Seal Burpees

    2 minutes high plank hold

    Mosey to wall and find a spot for People’s Chair

    PAX at the front does 15 donkey kicks while the rest hold People’s Chair. Repeato down the line of PAX until everyone has done 15 donkey kicks. If you’re Wildcat, go completely vertical with your donkey kicks and out-do us all.

    Mosey to parking poles

    Chaplain’s Indigenous Pole Smokers : Line up with each PAX on a pole. PAX at the front bear crawls to the end of the line of PAX while the rest are doing Pole Smokers. Repeato down the line until everyone has bear crawled.

    Mosey to benches

    10 Step Ups with left leg only

    10 Step Ups with right leg only

    50 Dips

    Mosey to grass hill at the front of the school

    60 Stiletto Squats

    Mosey to next parking lot

    30 Flutter Kicks IC

    5 Navy Seal Burpees

    Mosey to tennis court

    Lunges across to the other side

    Mosey BTTF

    Numbers, Names, YHC took us out

    Announcements :

    -SOJ Monthly Lunch is Today at 11:45 am at Rusty Taco at Westchester Commons

    -Purple Rain’s VQ is Tomorrow at Satans Hill

    -Convergence on Memorial Day at 7 am at Tredegar with Coffee & Bagels after (Park in the lot at the bottom of the grass hill that goes up to the War Memorial)

    NMMS : Welcome Frederick now known as Ikea. He is from Finland but is quote “ethnically Swedish”. Enjoyed having you join us this morning brother. Keep comin out. T Claps to Nap Pod on EH’ing him. Navy Seal Burpees suuuuck. YHC was planning on doing 10 of them at each stop but after doing that during the first set, I audibled to 5 reps of them for the rest of the Q.

  • DTH Download

    10 SOJ studs posted to The Forge including one daring FNG, and DTH provided the following beach season readiness program:

    WARMERAMA:

    • Slaughter Start with BEARPEES to the end of the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Between usual warm-up reps, PAX directed to get up&down the nearby grassy knoll with variable movements (bear crawl up then crawl bear down, inchworm up then jog down, bernie up then jog down)

    THE THANG:

    • Mosey down to find access declined to the turf football field …audible called to continue on to the culdesac
    • REVERSO DIME POUNDER:
    • Run 100 yards, complete x100 reps LBC’s then Bernie Back to start
    • Run 90 yards, x90 Calf-raises, Bernie
    • … x80 Flutters (2-ct)
    • … x70 Shoulder Taps
    • … x60 Sumo Squats
    • … x50 Crunchy Frogs
    • … x40 Ball-Dippers (2-ct)
    • … x30 WWII’s
    • … x20 DiveBombers
    • … x10 Burpees

    BTTF:

    • En route stop for PAX to complete x10 DR.W’s in cadence (you’re welcome Last Call)
    • Front runners on stink hill circle back on the six
    • Circle up for Opus x10 IC, Boat/Canoe variations, and close out time with Am.Ham’s

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome group of Forge regulars this morning started the sarcastic grumble chatter early with the slaughter start Bearpees, but settled in quickly to the “more than just a warm-up” warmerama. FNG Nick Holmstedt from DTH’s church did a solid job keeping up and even held back the merlot at the end! He’s a software developer, so welcome Malware! Always a pleasure to lead the the finest PAX in all RVA. SYITG! ~DTH

    Announcements (SEE SLACK!)

    • TODAY at Rusty Taco in Midlo we have a 2nd F SOJ Lunch starting around 11:45
    • TOMORROW at Satan’s Hill, Purple Rain os hosting his VQ 
    • MONDAY come out for the Convergence, 7-8am at Tredagger
    • Next TUE we have Rosie serving coffee after NoToll
    • Sign up for SOJ Takeover
    • Summer Tour

    Prayer Requests:

    • Rosie’s father-in-law, recovering from various ailments in the hospital

  • I love it when a plan comes together

    Col. John 'Hannibal' Smith | The a team, George peppard, Actors

    Three terrible thunderbeasts met at WTH to see WTF Gomer had up his sleeve on a perfect F3RVA morning.

    The Thang – 3.0 mile running route with compiling exercises at each stop (the corners / blue dots in the map below):

    1. 20x Mericans
    2. 20x Mericans, 20x WW2
    3. 20x Mericans, 20x WW2,  20x Squats
    4. 20x Mericans, 20x Shoulder Taps,20x WW2, 20x Squats
    5. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats
    6. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats, 20x Monkey Humpers
    7. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x LBC, 20x APD, 20x Squats, 20x Monkey Humpers
    8. 20x Mericans, 20x Shoulder Taps, 20x Mountain Climber, 20x WW2, 20x LBC, 20x APD, 20x Squats, 20x Monkey Humpers
    9. 20x Mericans, 20x Shoulder Taps, 20x Mountain Climber, 20x WW2, 20x LBC, 20x APD, 20x HTH, 20x Squats, 20x Monkey Humpers

    BTTF for 3.0 miles at exactly at 6:15.

    YHC took us out. Prayers for tough work decisions.

    NMS – At one point YHC was choosing exercises to make sure we would finish on time. Had to add the dog leg at the end to make the distance goal and avoid running the bus loop (monotonous).  This is one that YHC still feels.  

    Its tough to make the running and time goals and not have to double back – and this was a lot of fun!  YHC is glad that worked out so well.

    Get some!

  • Stunt Drivers

    The PAX came in hot this morning for some kb action.

    COP

    Tabatha

    • Halos
    • WWIIs
    • KB swings
    • Demon crushers
    • Flutter kicks w/ presses
    • Goblet squats
    • Curls
    • American hammers
    • Calf raises

    Numbers, names, Boo Boo took us out.
    Notes – great to see Boo Boo back at it. Memorial Day Convergence this Monday at 7am at Tredegar Iron Works.

  • A FirstWatch Block Party

    10 partygoers, including 2 early bird yogis, showed up for a block party – gloom style. This is how we rolled…

    Mosey around the parking lot in case there were any LIFOs – there were none. Circle up by the vehicles for COP, including DQs, Helicopters, SSHs, Imperial Walkers, Hillbillies, Shoulder Taps, Toe Taps (a crowd pleaser), Merkins, LBCs and APDs.

    Grab the party favors (blocks) and cross River Road at your peril – carry blocks to the church parking lot and circle up for several rounds of block exercises each followed by a mosey around the parking lot or a lunge walk to the steps and back. Exercises included block burpees, squats, curls, shoulder presses, bench presses, WWIIs (without the block), overhead shoulder work on the curb, step-ups and more. Some plank-o-rama and mountain climbers and other fun while we wait for the SIX and catch our breath in between reps.

    Carry blocks back across River Road and load them in Kubota’s truck.

    Four Corners – 10 merkins; 10 merkins + 20 single count mountain climbers; 10 merkins + 20 MCs + 30 squats; and 10 merkins + 20 MCs + 30 squats + 40 SSHs and back to the original COP Circle.

    4 minutes of Mary, COT, numbers, names and YHC took us out.

    Great, cool morning and some good block work accomplished. Thanks to Kubota for bringing the blocks. Splinter’s account will be charged for breaking his block – inflation is a bitch. Not a ton of mumblechatter, but YHC lost the group in COP with the toe taps and then subsequently when one PAX member (YHC isn’t exactly sure who) cleared the deck and I’m pretty sure left skid marks in the parking lot. We regrouped however and put in some good work. Thanks for letting me lead.

    Also great to catch up with WOJ over coffee!

    Announcement – Memorial Day Convergence 0700 at Tredegar – bring your Shovel Flag and a Friend.

    No More Gumbo For You!

  • Broga But Less Soothing

    Two bros stretched and tugged and pulled and farted. The Q’s voice, though quite sexy, was not a smooth as Last Call’s.

  • Hills For Thrills

    Five warriors hit the mean streets of Godwin. Three ran hills on and off of Glen Eagles. Two moseyed to parts unknown.

  • Hoedown Hot-ish Potato

    Eight studs rose to the occasion for a mid-May Hoedown.  HP was the order of the day.

    EF Hutton Q

    • COP
    • DORA
    • Plankorama

    Marv Q

    • Stuff on Blacktop
    • Stuff on Handrails
    • More stuff on Blacktop
    • Other stuff

    MOLESKIN

    After a brief EF stint at the helm, Marv took the Q and ran with it.  Perhaps a backblast was forthcoming, but the statute of limitations ran out. YHC knows there were eight, Flo is the one in question. If your name belongs, call the hotline.

    ANNOUNCEMENTS

    Convergence Monday 5/29 7am Tredegar

  • My nipples are raw!!!

    7 Runners were to scared to stick around and see what Marmaduke might try to make them do so at 5:30 we separated from the Bootcampers and according to local officials this is what happened.

    The route is AO to AO and back (SOT to Timberwolf) or at least to the round about on Brandermill Parkway which is approximately 3.5 miles one way. PAX runs as far as they are comfortable and then heads BTTF, most made it somewhere between 5 – 5.5 miles and made it back in time for COT. YHC took a little more time and did the full route and ended up missing the COT but catching a few of the guys before they left.

    YHC wears a vest with water bottles and pockets for longer runs but in a hurry this morning to get out the door forgot to put the anti chaff cream on, hence the title of this BB. oooouch!! $%&#

  • Bermuda Triangle

    We only played the front 9

    It was a 5some at the Bermuda Triangle at Goyne Park in Chester. YHC was thankful for the beautiful morning. We were missing a regular but had 2 newcomers to the Triangle. Here’s what happened.

    We started out with the usual warmup

    Side Strattle Hops X15 In Cadence

    Don Quyotes x10 IC

    Imperial Walkers x10 IC

    LBCs x10 IC

    Merkins x10 IC

    Mosey over to the playground for a pentuple check

    3 sets each

    10 Pull ups

    10 Jerkins

    20 balldippers DC

    15 toes to bar on the monkey bars

    20 chair dips

    We moseyed over to the disc golf course(something we only recently discovered since it has gotten light enough)

    YHC has been trying to figure out something to do on this ever since I found out it was here.

    We would do the following at each hole, running between each hole

    1 1 Burpee

    2 2 Burpees

    3 3 Burpees

    4 Lt. Dans, 3 burpees

    5 Lt Dans, 3 burpees

    6 Lt. Dans, 3 burpees

    7 Merkins, 6 Lt. Dans, 3 burpees

    8 Merkins, 6 Lt. Dans, 3 burpees

    9 Merkins, 6 Lt. Dans, 3 burpees

    We moseyed our way towards the flag but stopped for a short round of Chaplain’s Indigenous Polesmokers with the trailer crab walking to the front.

    Back to the flag

    Quick Merkins ring of fire then Finish up

    Names (Name the FNG),Numbers.

    Check Slack for announcements

    Pray for Florence who’s hip is bothering him.

    Great to have #StateFarm post with us for the first time and welcome to Preach, our FNG!

    Everyone have a great day!