Category: Richmond, VA

  • Card Shuffle

    3 men woke up out of their fart sacks to join the Bermuda gloom in the 2nd coldest morning for F3RVA this season!

    Warm-ups:

    • Side straddle hops
    • Don Quiotes
    • LBC’s
    • Merkins

    We brought our coupons and kettlebells and F3 shuffle cards, each had to pick a card that named the workout, and we modified that workout to use with coupons and kettlebells. While the timer ran around the parking lot island. Rinse & Repeat for 45 minutes!

    Announcements:

    1. Ruck for Food 11/11/23. Ruckers will carry a backpack full canned goods from Twin Team to SOT & back to Twin Team, also at each location we will do a 20 minute bootcamp!
    2. Congratulations to @Shaw-Shank who just brought Sophia Marie into this world 🌎…. Welcome to fatherhood & a whole new aspect to life!

  • Deltoid Warriors

    8 PAX gathered at Huguenot High School for the latest edition of THE FORGE. The following is a brief summary for your viewing pleasure:

    Mosey to the warm up circle – at the first light do 1 hand release merkin. Add one HR merkin at each additional light. I believe there are 15 total.

    Warm up: Mummy kicks, Helicopters, Imperial Walkers, Australian Snow Angels, Heels to Heaven, Alabama Prom Dates.

    Mosey to the Great Wall of TryHard for Exercise One:

    Indigenous People’s Chicken Peckers – Anchor does a bear crawl to the front of the line.

    Exercise Two: Hillicide – Suicide style run up the hill with 4 stops. At the bottom complete 10 WWII sit-ups each time.

    Exercise Three: 300 toe taps (CSAUP)

    Exercise Four: Triple Check (with teams of 4): Bernie up the sidewalk beside Brokeback Railing, run down. Other exercises were flutter kicks and shoulder taps.

    BTTF for Numbers, Names, Announcements, etc.

    YHC took us out

    Final Thoughts: It was a great morning for a workout! The smell of a campfire appeared to drown out the normal sewage aroma on the hill. The PAX appeared hopeful when the gate to the track was inexplicably open…..but no flat ground was involved. Lots of a great mumblechatter – enjoyed catching up with everyone.

    SYITG

  • Frank and Dirty

    It started as three and with a little convincing a couple of walkers were persuaded to the boot camp.

    Off to the NW corner for COP. With this crew, lots of mumblechatter.

    Off to the back field for 11s – HRM and Heels2Heaven.

    Over to the US map for state inspired workouts – twice through the Pax to call a state exercise.

    Triple Check – BTTW, elbow plank, and karioke.

    YHC took us out.

  • Soccer Carpool

    YHC was pumped to see the First Watch AO again, so flag was planted and here is what went down

    COP

    Mosey from Flag to corner of lot and circle up for 20 SSH, 10 DQ, 10 Helicopters, 10 Ukrainian Soldiers, 20 LBC’s, 10 reverse scorpions, 10 Scorpions.

    THANG

    with 9 people a triple check is in order and P1 ran a lap around the lot as the timer, P2 – Hand release merkins, P3 – LBC’s. Rotate through all partners to complete a set and performed 3 sets for a triple check.

    Mosey to parking lot behind church. We line up as a group and all bear crawl 4 spaces, lunge 4 spaces, Bear Crawl 4 spaces. Return with lunge 4 spaces, bear crawl 4 spaces and lunge 4 spaces. We repeat this one more time.

    Next as a group we do the 7 of Diamonds. With robust mumblechatter we dop for 7 burpees, thne group run to next corner for 7 merkins, next corner for 7 merkins then 7 burpees for the final corner.

    We then do 14 squats at each corner.

    We do 21 LBC’s at each corner

    Finally complete 7 smurf jacks, 7 SSH, 7 SJ and 7 Overhead claps for 28 total reps, repeat at the other 3 corners.

    Mosey back to flag for Mary where we start with 5 reps and pass around to next. We finished at Kubota who wanted 5 Burpees to wrap up Mary.

    Numberama, Namerama, Fudd Took us out in Prayer.

    Great Mumble chatter and you had to be here to understand the title…but let’s just say that there is a way to get into a mom’s text chat circle….and you can learn alot!

    It was an honor to lead on my 57th Birthday today. HAve a great one gents! Cheers…CB!

  • Not Extemporaneous

    Lighthouse requested the Pocahontas route. And so that’s what we did.

    Start out with 20 merkins by the stairway to the right of the entrance to the school, run on the sidewalk to the side of the school at the low walls and do 20 dips. Run around the back of the school and over to the tennis court benches; 20 merkins and 20 dips. Continue around the school on the sidewalk to the entrance to the school and run on the sidewalk to the front door to the school and back to the start at the stairway. This takes me about 5 minutes. Lighthouse and Mr. Rogers stayed with my pace. We did this 5 laps for a total of 200 merkins and 200 dips.

    Next, the same running route but substitutes 20 Crunchy Frogs for the 1st set of merkins, 10 V-Ups for the 1st set of dips, 20 bench kicks for the next set of merkins/dips, run to the corner and do 20 reverse crunches (pole smokers without the pole) and return to the start. 3X.

    On the third abdominal set, Mr. Rogers and Lighthouse altered the routine and ran a mile on the track while I completed the set and then did a final lap around the school minus any stops for exercises.

    No announcements:

    Closed out with the Prayer of St. Francis:

    Lord, make me an instrument of your peace: where there is hatred, let me sow love; where there is injury, pardon; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy.

    O divine Master, grant that I may not so much seek to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, it is in pardoning that we are pardoned, and it is in dying that we are born to eternal life.

  • Doozy again????

    5 Bootcampers and some runners made their way out of the early morning gloom to what they thought would be a Hot Potato only to find that YHC had grabbed the Q from the parking lot.

    Mosey to the front of the school for COP

    DQ’s, Helicopters, Imperial Walkers, Deadman Hang, LBC and Merkins

    Mosey to the bottom of the hill by the track for elevens

    At the bottom 10 Squats, Bernie up the hill for 2 count Ball dippers

    Mosey to the tennis courts for a prostitute 4 corners

    Merkins, LBC’s, Plank Jacks and WWII

    Mosey to the side of the school for a partner type triple check (with 5 PAX one had to be a shadow) partner 1 does wall sits while partner 2 runs to the other side of the street for 10 dips and back repeto 3 times. Stay there for the same thing partner 1 does balls to the wall while partner 2 runs across and does 10 Incline Merkins

    BTTF 1 minute left 20 American Hammers and 20 Scrunchy Frogs

    NMS:

    YHC decided to take the Q while in the parking lot just incase the runners took off and left nobody in charge of the Bootcamp. Hermie and Hardywood came rolling in a little after the starting bell, we didn’t go far for the COP so they had time to join in on the fun.

  • Take 2 – no humidity

    4 runners rocked a previously carved route through Salisbury.

    https://onthegomap.com/s/cogor4mc

    No humidity today. Much more pleasant than September when we did this before. Great push by all.

  • Solanum tuberosum

    Four young men bounded out of the gloom at Dogwood Dell on a beautiful Saturday morning eager to toss around a heated tuber. This is what the eyes saw:

    Senor Frog lead the PAX to a secluded spot right out side the restrooms to lead a circle of pain that included: dead man hangs, imperial walkers, don quixotes, side straddle hops, merkins, dry docks, LBC’s

    The spud was thrown in the direction of Mr Rogers who moseyed the PAX down to the Nickel Bridge toll booth. The directions were to alternate 4 merkins and 1 burpee at each light post across the bridge. The return featured 5 side straddle hops and 3 jump squats.

    The tater was handed to Fergie who dragged the PAX up the hill to the Amphitheater. Orders were to do incrementing dips starting at 1 on each step down and return incrementing incline merkins back up.

    And finally the spud found its way to YHC. The PAX moseyed to the triangle and did a couple of laps. First lap: lunges, 10 WWII’s, down the hill, 20 LBC’s, up the hill, 10 american hammers. Second lap: lieutenant dans, 10 double count flutter kicks, down the hill, 10 heels to heaven, up the hill, 10 box cutters. Back to the flag for some Mary.

    Numberama, Namerama, YHC took us out.

    Mr Rogers leads a 3rd F group on Tuesdays at 7pm at Dunkin Donuts (3125 Lauderdale Dr). All are welcome!

    Great teamwork men!

  • Squaw Crushers

    The Magnificent Seven!! Horseshoes anyone?

    Warmarama: Warm up Lap, SSH, DQ, Imperial Walkers, Helicopters, Arm Circles, Copperhead Squats, Merkins, Flutter Kicks, Freddie Mercuries, Heals to Heaven. Vagabond Requests: Side bends…

    The Thang:

    Lucky Horseshoe: Run to the end of the parking lot and back after each round.
    20 Swings
    20 Swings, 20 Lawn Mowers
    20 Swings, 20 Lawn Mowers, 20 Curls
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Skull Crushers, 20 Allen Iverson
    20 Allen Iverson

    Mosey BTTF for a round of Mary.
    Call out an exercise – Pax completes.

    Numberama: Namerama

    NMS: A lot of people have been asking for the Lucky Horseshoe. What the PAX wants the PAX gets… Let’s Go!!!

    YHC Took us out.

    Announcements:
    Friday – Lunch at Rusty Taco…
    See slack for the Food Ruck

    Thanks for letting me lead. Well done today boys.
    Oyster

  • Jorts Takeover

    11 Westenders expecting a Gomer Q were met with a half-dozen SOJ pirates hijacking the Q for a Ghost Flag takeover. On the way to the AO we realized YHC was the only clown car occupant that had experienced the AO, the only AO in RVA and maybe the U.S. with it’s own diesel pump. With the offer of a brief tour the others decided I would heat up the potato for the others. The woman walking the track saw some of the following:

    Warm up in the parking lot with the old standbys, nothing special here. Mosey to the bus loop for a singular BLIMP – 5 burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks. Mosey to the wall, which Honeydo properly pointed out is the donkey kick wall for a Triple Check – Donkey Kicks, Wall Sits, Run across the pavement.

    Pass the spud to OC – Basketball court 20s – 5 of each exercise alternating sides of the court – Burpees, merkins, monkey humpers, WWII, and werkins.

    Give the tater to Chaplain – he decided we had stayed dry long enough so we found some wet, freshly cut grass at the bottom of the namesake hill – 11s – Jump Squats at the top, HRMs at the bottom. Once on that hill is solid – 10x is punishing. Well done Chap.

    Reallocate the tuber to Don Draper – mosey to the end of the track for some plank – pull ups. PAX planks while 2 go do 5 pull ups. Rotate through all with plank variations. Back to the shovel flags.

    NMM

    What a great morning to be out in the gloom. The air was cool this morning but the SOJ crew came in hot with 3 of us in jorts (overalls if you’re OC). Not only did we look hot but the jorts hold in a surprising amount of heat. And while I can’t speak for the others, my M was beyond thrilled to see me walk into the house in jorts this morning.

    Great West End crew out today that were certainly there to support Gomer, sorry to disappoint, but it was fun to see everyone and introduce some SOJ guys to the Heartbreak crew. There was a DK/Atilla reunion after so many mornings at Circus, a second post for Rainman, and even an extra explanation of an exercise for Fudd. I am sure Handshake, Honeydo, and crew are plotting their next takeover already.

    Announcements –

    SOJ lunch Friday 10/27 @ Rusty Taco at Westchester

    Ruck for Food – Nov. 11 6am at TwinTeam, +/- 10 miles Copying the Tuckahoe effort of a couple years ago but better – there may or may not be a clown, juggler, and petting zoo. See OC, Boberry, or Doublemint for details.