Category: Richmond, VA

  • Cliff Hangers

    5 of us today for the latest edition of Rock N Roll. Here’s what happened :

    Mosey to basketball court

    F3 Mission Statement

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

    THE THANG :

    4 rounds of Broad Jumps from sideline to sideline

    BLIMPS with Navy Seal Burpees for the “B” (Navy Seal Burpee includes a Mountain Climber on each leg at the bottom, then a Merkin, then jump up) : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 squats 

    30 Flutters DOUBLE COUNT

    Mosey to parking lot behind playground

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot by forest trail 

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey into forest trail and head to the workout station Monkey Bars

    While hanging on the side, move counter-clockwise until you do a full rotation around to the other side of the bars and back

    Repeato clockwise

    Line up at the end of monkey bars

    2 rounds of swinging across monkey bars skipping every other bar

    1 round of putting your hands on the outside of the monkey bars and swinging across

    2 rounds of AMRAP pull ups

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot by Forest trail 

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot behind playground

    4 Corners Prostitute : 10 Merkins, 20 Jump Squats, 30 Flutters DOUBLE COUNT, 40 SSH

    Mosey to basketball court

    1 minute of rapid fire alternating punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayer Requests : Mudslide safe travels to NC next weekend for 20k Spartan.; Cha Cha’s daughter is getting married! Congratulations.

    Announcements : Memorial Day Convergence at Tredegar

    5/21 SOJ family cookout and basketball at Bettie Weaver Elementary (contact OC)

    NMMS : Purple Rain took a bit longer on our last mosey BTTF. He made the mistake of outing himself as spilling Merlot (because he had too much Merlot last night). Cha Cha has some serious muscles at the ripe age of 59 (in January he’ll be DOUBLE RESPECT). But he’s still getting used to the rigorous cardio endurance of F3. Great to meet you today and hope you keep coming back!

  • Did you get those from the ladies section??

    5 guys came to make fun of Yardsale’s skinny pants this morning.

    COP — Helicopters, am ham, and other things

    7 of diamonds
    at each base
    7 burpees
    14 merkins
    21 am ham
    28 flutters
    21 jump squats
    14 AST’s
    7 V-ups

    Increasing Lieutenant Dans
    1 Lieutenant Dan, 1 broad jump
    increase the amounts until time is up

    Great morning had by all, except Yardsale who a goodly amount of ribbing for his choice of fashion wear,

  • The Real Twin Team

    With Big Rig making his first appearance at Twin Team, plans were scrapped, and we headed to the AO’s namesake hill. The following is a brief summary for your viewing pleasure.

    To the back of the school for Warm Up:
    Side Straddle Hops, Bruce Lee Punches, Cherry Pickers, Alabama Prom Dates, Freddy Mercuries, Various Broga Stretches.

    Lap around the school to pick up the Kettles.

    In route to Twin Team: Around the Worlds. Stop for Kettle LBC’s (25) and American Hammers.

    At the Bottom of the Hill: One Minute or so of the following:
    Mississippi Side Lunges, One Legged Bendovers (??), Halo’s, Curls.

    Exercise Two: Run up Twin Team hill. At each driveway, 10 plank jacks. On descent: 25 LBC’s at first driveway. Increase by 5 each driveway.

    Back Towards the Flag: Reverse Forearm Curls, Upright Hold.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: We were reminded this morning of all the great workout areas at this AO, with Twin Team Hill being the highlight. Congrats to Big Rig on his anniversary and upcoming trip to Ocean City. Strong work by all and great mumblechatter this morning.

  • Doce Hombres con Bloques.

    Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.

    Here is how everything went down:

    1. Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
    2. Warmorama:
      • SSH
      • Hillbillies (very difficult to count this)
      • Ukrainian Soldiers
      • Merkins
      • LBC
      • Deadman hang (left/right)
    3. Block work
      • Many block stations with cardboard cards calling out exercises, including:
        • Sumo squat
        • Sumo squat high Pull
        • Feet on block werkins
        • Block Deadlift
        • Block front squats
        • Block plyo pushups
        • Block swings
        • Block OH Press
        • OH block hold with squat
        • Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
        • bands for monster walks
        • KBs for some rows
    4. Karate with Hermey:
      • front kicks
      • sidekicks with a shuffle
      • round kicks
      • jab
      • jab front kick
      • uppercuts
      • speed bag with a runner timer
      • horse stance with karate punches
    5. Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.

    Time/Numbers/Names.

    Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).

    Announcements:

    1. CSAUP Tomorrow at Godwin
    2. SOJ lunch at Rusty Taco next Thursday
    3. SOJ family get together on 5/21. Ask OC or McGruff how you can help

    Wildcat took us out in prayer.

    Yo, did you know? Cinco de Mayo:

    Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations

  • Choose your own adventure

    3rd F event Sunday at DogPile AO.. fixing up the children’s play area. Posh is leading this one. Starts at 8am.. no tools needed.

    The Thang: 8 pax started together 8 pax finished together yet one launched early and a different 1 went home early.

    • 1 pax went on a ruck
    • 1 pax did a bootcamp
    • 3 pax ran 6 miles
    • 1 pax ran 5 miles
    • 2 pax walk/ran 4 miles
    • 1 pax did??? no idea what Pigskin did today.. probably 45 mins of burpees

    Ran solo much of morning except when Doozy was passing me on his 6 miler. So not much Mubblechatter today.

    Prayers for all the travelers this weekend.

    v/r

    John (Gypsy) Boles

  • Refund request

    10 gentlemen of the gloom showed up at Timberwolf, some expecting an OC Q. Little did they know that after 2 days of the Q YHC offered to give him a break. Some wanted a refund, others shortened their workout by a minute, others offered alternatives but all put in the work to get better today.

    Promptly at 0530 we departed the parking lot in a mosey over to the freshly cut soccer field. Warm up with some SSH, IW, merkins, Shoulder taps, tempo merkins, crab cakes and the short lived crowd favorite Dancing Bear – not to be confused with Cocaine Bear. Forgoing the APDTTT to avoid rolling ourselves in grass clippings. OC’s shoulder taps rivaled the speed of Bullseye, just don’t look behind the curtain of how it’s being done.

    Track for the first part of The Cooper – 10 Burpees, 10 Merkins, 10 Squats – run half a lap, repeat with 9 of each, run half a lap repeat with 8. Cut it short and mosey to the bball courts

    Doracide – P1 Runs lines, P2 exercises – 100 werkins, 200 Freddies, 300 Monkey Humpers – running after MH makes the legs feel like jello. Round of 7s of the Cooper with a lap around the courts.

    Lightpole alley – Each PAX picks an exercise – travel between light poles various ways. Pax mixed it up well with the highlight being OCs new exercise the Cocaine Bear – maybe known as the Contra. It will come up again and OC will have to demonstrate again but rest assured it will come back.

    Finish up the Cooper with rounds 6-1 of the Cooper with a lap around the sidewalk loading area.

    NMM

    Great to have State Farm out with the Timberwolf crew. He’s a new transplant to Richmond and making his way around various AOs. McGruff put in a request for a refund on this workout since he thought it was an OC workout, his carrier pigeon supplying said refund should be on the way.

    Lots of things happening in Richmond now with many opportunities to get involved. Jump in to join any of these if you can, you won’t regret it.

    Announcements – Slack is the best way to keep up

    • MAY – FNG Challenge
    • 5/6 – Currahee CSAUP – 6am ruck, 7am Convergence Bootcamp, 8 am Relays
    • 5/7 – Dogwood Dell play area construction – volunteers needed, See sign up or Posh
    • 5/12 – SOJ Happy Hour – Diamond Billiards
    • 5/21 – Family BBQ and Basketball at Bettie Weaver ES – 5pm
    • 5/25 – 4th Thursday lunch – Rusty Taco Westchester (this might be the regular spot)
    • 5/29 – Memorial Day Convergence at Tredegar 
    • 5/30 – SOJ Summer Coffee Series following NoToll – stick around the AO for coffee

  • May the Fourth be with you…

    15 Jedi gloom warriors answered the DTH call and the Force was with them as they crushed the following Galactic beatdown:

    The THANG:

    WARMERAMA:

    • Mosey loop around back to the first parking lot
    • Welcome & Disclaimer
    • Blast the Star Wars Soundtrack Tunes
    • Warm-up Skywalker Hops – SSH
    • Imperial Storm Troopers – lunging imperial walkers across the space
    • C-3PO Stretches – DQ’s
    • Ewok Jacks – Smurf Jacks
    • Boba Fett Broad Jumps across the space
    • R2-d2 Plank Walk

    Mosey down to the bottom of the lower parking lot and circle up:

    • Nicknameraama awaiting the SIX
    • Chewbacca Merkins
    • Vader V-ups

    YODA’S TRAINING CIRCUIT

    “Do or do not. There is no try.”

    • Partner Up
    • Partner carry to the top of the lot
    • Partner Squat/Dips x20 each
    • Partner Jerkins x20 each
    • Partner Cliffhanger Merkins x20 each
    • Over-Unders on the handicap rail down to the bottom

    12 PARSEC KESSEL RUN

    • Indigenous Run around to the soccer field with last man doing x12 SSH before sprinting to the front

    THE DEATH STAR

    • Form up in the middle of the soccer field
    • PAX charge the SuperLaser by running to each corner of the field to complete given reps, returning to center between each corner for x5 burpees, then upon completing four corners they beam the laser to the amphitheater for some final world-exploding reps
    • Corner 1 – x20 No Cheat Merkins
    • Corner 2 – x20 WWII
    • Corner 3 – x20 Sumo Squats
    • Corner 4 – x20 Groiners
    • Amphitheater – Box-jump up the steps, with x5 Vader V-ups at the top, then return to the bottom. Repeato with x5 Vader V-ups at each step in descending order. 

    Circle up on the concrete pad, HOLD IT, and review the 5 Core Principles and Credo

    Mosey BTTF for COT:

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

    NMS:  Awesome numbers at The Forge today for our Star Wars themed workout. Just goes to show most guys appreciate a hearty invitation to join the party. There’s a lot of momentum in SOJ, and it’ll be great to see everyone work on their FNG invites this month. Great to be back! SYITG, DTH

    Announcements (SEE SLACK!)

    • MAY – FNG CHALLENGE – Bring out as many FNG’s in May as you can, then get them to come out again for our Memorial Day convergence
    • 5/6 – Currahee CSAUP
    • 5/12 – SOJ Happy Hour and Leadership Chat
    • 5/21 – SOJ Family BBQ at BWE
    • 5/29 – Memorial Day Convergence at Tredagger 
    • 5/30 – Rosie hosting the 1st SOJ Summer Coffee Tour following NoToll
    • COMING SOON – School of Rock workout for our kids that will follow R&R monthly through the summer
    • COMING SOON – Ultimate Frisbee at the Forge – dates TBD

  • Card Games

    The PAX had a hot potato at Circus Maximus last week, so YHC was not in the mood for starting a streak.  Time to bring back an oldy, but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Inverted scorpion kicks
      • Merkins
      • LBC
    • Deck of destiny – 4 suits plus jokers means 12x for 4 exercises and 2 sets of burpees; below is the final tally
      • 156 KB presses
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 156 curls
      • 24 burpees
    • Run the bus loop
    • COT with YHC taking us out

    This workout triggers the same responses every time.  White Deer farts and takes some breaks during burpees.  Byproduct is constantly confused and asking questions.  Offshore follows along just to be a pain in the tail and yank YHC’s chain.  Pigskin and Lighthouse just put their head down and get after it.  T-claps to Mariner for reshuffling the deck and making sure that the PAX consistently had double a certain exercise in each 4x draw of the cards.  YHC simply picked exercises that protected his injuries and allowed myself to successfully finish the workout.

    Remember the convergence on Saturday at Curahee.  Ruck at 6 am, boot camp at 7 am, and then for those interested in injuring themselves, Gomer’s CSAUP follows for the remainder of the day.  God speed to those doing all 3.

    God is good all of the time!

    Attila

  • The preacher man called…

    7 for the Bootcamp and 1 on a Bicycle for this weeks 45MOM

    Mosey to the Blacktop for a COP of various exercises and either (1) Burpee or (1) HRM after each exercise

    Mosey to the grass and partner up. P1 stays and does WWII’s and P2 runs to the Monkey Bars and does 7 Pull Ups x 3 rotations

    Mosey to the northwestern corner of campus to the Tables and complete (20) Derkins, (20) Dips, and (20) Squats

    Mosey to ‘lil Blue and retrieve the Fun Size Coupons. Mosey back to the same corner and complete various exercises with high volume of reps to offset the smaller Blocks.

    Group up for a very ambitious Triple Check. P1 takes their block and runs to the southwestern corner of the school and completes (10) Dips on the bars. Meanwhile P2 is doing Curls for the Girls and P3 is doing Step Ups on the Picnic Tables. We only had time for 1 round.

    Mosey to the Flag

    Announcements – Gomer’s CSAUP at Godwin on Saturday. 0600-0645 Ruck, 0700-0745 Bootcamp, 0800-? Run. Senor Frogs son graduates from ODU on Saturday

    NMS – quiet morning, not much mumble chatter. We were missing some key players today, so it was a little more 45MOM and not 45MOG (Minutes of Geri). Fergie brought down the average age by a lot.

  • The confusing reverse

    4 Runners and 3 Ruckers enjoy a cool morning for another day in the gloom

    Ruckers got their 5am start and put in 4.5 miles

    Runners ran a traditional loop of Rutland, Cool Spring Forest, and Knollwood but reversed. Start with the short route to Knollwood then the trail at Cool Spring Forest and finish with the Rutland for 4.3ish miles

    Spit On That!!