Category: Richmond, VA

  • Let’s make it a 1,000

    5 good looking boot campers launched from the SOT parking lot at 530am sharp leaving those ugly faced runners in our dust. Past the school, down the hill to the site of the Warmarama –

    Warmarama – SSH, Don Qui-low-te’s, Helicopters, Dead Man hang, Freddie Mercury’s, Merkins, Workins.

    Over to the parking lot hill and partner up and prepare for 1,000. 1,000 workout is 10 exercises, while partner 1 is completing said exercise, partner 2 runs up and down the parking lot hill. Rotate and repeat until 100 reps have been completed. Exercises included: Merkins, Shoulder Taps, Lunges, Squats, Tricep extensions, Hoedowns, Side Straddle Hops and 3 others that YHC can’t remember…but oh boy did they happen. Also, no breaks in between exercises. Just keep ‘er going.

    Over to hill #2 for a Lindsey. Monkey Humpers and Carolina Dry Docks were on the menu. DK educated us all on the history of this exercise. Who knew?

    With about 10 minutes left we made the turn for home, but caught and then joined the runners for a close out loop around the track. A few minutes to spare so a quick 20 count balls to the wall and then up to the flag with 5 burpees closing us out for good measure.

    Announcements: Lots of them. Check Slack and get your butt out to one of F3’s awesome May events.

    YHC closed it out in prayer.

    YHC heard the following statement on a podcast last week “The teacher appears when the student is ready.” It certainly meant a lot to me as YHC thinks about the next phase in my life. I’ve thought about it a lot over the last few days. Hopefully, it means something to you as well.

  • You sir, are very handsome

    3 Amigo’s ready to get after it. We should do nothing but Triple Checks or none at all.

    Warmarama:
    Mosey to the edge of the park.
    SSH, Arm Circles, Helicopters, DQ, Cherry Pickers, Flutter Kicks, LBS, Freddie Mercuries, Rosalita’s, Alabama Prom Dates.

    The Thang:
    Mosey to the field next to the church. For 3 rounds of 4 corners.
    Corner1: 10 Merkins
    Corner2: 20 Jump Squats
    Corner3: 30 SSH
    Corner4: 40 American Hammers
    Repeat 3x alternate directions.

    Mosey to the Amphitheater.
    Round1: 5 Dips each step down.
    Round 2: 5 Merkins each step up.
    Mosey back to the Bottom.
    Partner 1 – Run Perimeter of the Amphitheater
    Partner 2 – Flutter Kicks
    Partner 3 – WWII
    Repeat 1x

    Mosey BTTF
    Mary: Deadman Hang, Reach for the sky. That’s Time.

    Numberama:Namerama

    YHC took us out.

    NMS: 70 and Sunny again at Dogpile. Mummblechatter was all things, birthday parties, chucky cheese, Dot’s Back In is now Hitchhikers favorite restaurant.

  • Wait A Minute, Doc. Are You Telling Me You Built A Time Machine…

    According to the startled joggers on the track, here’s how it went down…

    2.2 mile loop doubled. After the second loop we went down for a hotlap on the track which Doozy led us on a blazing sub 6min pace. We jogged back to the flag just as we hit 5 miles. Lots of great chatter today. At some point YHC found out that Boberry had switched jobs 2/3 months ago. While most would assume the only possible explanation for YHC not knowing this information is if I have really been in the fart sack for that long. However, the much more plausible explanation is that YHC has time travelled and somehow missed the last few months..

    At any rate, most of the run was 6 wanna be runners chasing Doozy for 45min.

    Well done all and its great to be back in the gloom.

  • Bask in the Cool, Moist Glow

    A group of 13 strong dressed in the latest clubbing fashion to hit the early morning rave on the UR practice fields. According to the numerous travelers traveling River Road at ludacris speed, this is what supposedly occurred.

    Upon the timely arrival of Handshake, off we go with a short mosey to Henricos’ smallest park. Introductions, disclaimers, warmups of various activities. Variety of mumble chatter ensued with YHC losing track of cadence for a portion. All good and warm, lets mosey down River.

    Light traffic to the plush green fields of the UR practice fields where glow sticks were laid out in various positions around the perimeter. PAX huddles up in the middle of the field where instructions were given to venture out to each glow stick and perform 20 reps of exercise listed on card. Return to the center after each set to perform 3 burpees and continue to another station. 11 stations total as 1 glow stick was misplaced in preparation. Exercises included: merkins, ball dippers, WWII’s, squats, butterflys with coupons, imperial squat walkers, HRM, dying cockroaches, american hammers, mountain climbers & pole smokers. Some PAX completed extra rounds but good times were enjoyed. Still time on the clock after one round. Collect the glow sticks, coupons & cards and lets MBTTVF with glow sticks in hand. Quick stop for the turtles at Saab’s driveway, Upchuck led the rabbits in quick round of exercises.

    Still time, Triple Check was called with timer running the loop, squats and LBC’s. 2 rounds completed before clock struck time.

    Numbers, Names, Announcements, Prayers. Kubota took us out.

    Announcements: CSAUP/Convergence Saturday at Godwin High School. Ruck at 6, Bootcamp at 7, CSAUP following boot camp.

    NMS: Great to see Heist representing SOJ north of the river. It had been a while since we hit UR fields so YHC felt a Doozy inspired glow party Q was appropriate. Good to have Bacon Bits back in the fold with good oversharing. Reminder to pay and tip your service provider, especially on business trips. Well done fellas.

  • Bermuda Triangle

    3 Rugged Maniacs gathered together for another edition of The Bermuda Triangle at Goyne Park in Chester. I think we were all still recovering from the OCR over the weekend, but we all decided to put in the work this morning. This might be the last week we will even think about bringing our headlamps, it is finally starting to get light enough out. Here’s what we were up to.

    Warmup right into the workout

    SSH IC

    Don quyotes IC

    IW IC

    Helicopters IC

    American Hammers IC

    WW2s IC

    Double leg climbers IC

    Crab position toe touchers IC

    Mosey to the other side of the school

    Triple check

    Timer does 20 stiletto squats

    Australian mountain climbers

    Climb the wall around the dumpster

    Everyone does 3 sets of each

    Mosey over to the playground for another triple check

    10 pull ups or chin ups

    30 wrist curl jerkins

    30 chair dips

    Everyone does 3 sets of each

    Mosey over to the bus pick up area for the last triple check

    Run to the other side of the lot and do 2 burpees

    Side strattle hops

    ball dippers or super skaters

    Repeat 3 sets

    Mosey back to the flag

    Mankillers from 8 to 1

    Stretching, announcements, prayer requests.

    Always good to work out with Posh and Shank at this AO. They continue to push themselves and YHC.

  • Two’s a Party

    An intimate gathering set for 2 was played on this perfect sunny and 70 morning. Parking lot looks a bit empty but rules are rules, lets get this going. According to the cops and dogwalkers patrolling the area, this is what went down.

    Warm up mosey down to Robious and return to the basketball courts for quick warm up that included a variety of exercises.

    Venture back out to the parking lot for Love Prairie. Runner runs to the gate and returns to switch with partner that is doing Bear Crawls, Lunges and Broad Jump Burpees. Mosey around the gate to the big parking lot.

    Seven of Diamonds. Run around the parking lot, stopping at each corner for 7, 14, 21, 28, 21, 14 & 7 reps of an exercise. Merkins, Squats, WWII’s, CDD’s, Lunges, LBC’s, Burpees were called.

    Mosey back to the basketball court for DK perimeter run and quick suicide/pole smoker. Short stretch session to finish things off.

    Numbers, Names, Announcements (see slack), Prayers, YHC took us out.

    NMS: Great to have Rosie come out for an unusually lite mix for No Toll. Good mumble chatter about a variety of topics including vacations, colleges among others. Numerous events are upcoming throughout SOJ in effort to engage new members and families. Tremendous leadership by everyone pulling these together.

  • Still within the Statute of Limitations

    YHC doesn’t know who was there, but this was the route. Lockjaw was the Q. If you can dig up your stats from 11/5/2019, let me know and I’ll add your name. I’m guessing Saab ran to vote, but who knows?

  • Irregular Shaped Lollipops

    Happy Birthday Wedding Singer??? Wedding Singer + 21 of his 0530 friends met in the sunken parking lot that we call Spider Run launch. We ran the following, then heard Singer subtly say his name + age. No one called him out on it, until now.

    The Routes

    4s:  https://onthegomap.com/s/r5ad1ckj
    5s:  https://onthegomap.com/s/vf9gb3md
    6s:  https://onthegomap.com/s/pk2unnhj

    Numbers, names, announcements, YHC took us out.

    Moleskin

    The PAX hit some different roads today, or at least made different turns to get to similar roads. Due to the need to test one’s will by running past a scary house, these extreme reaches of the AO are lightly traveled. That resulted in all the 5s screwing up. Well done. Hutton said he had it, clearly he didn’t. Apparently, Fudd tried to tell everyone but no one listened.

    Great group of 22 today. The 6s saw Saab traveling away from the prescribed route as we were finishing our lollipop. He must have needed a direct route home.

    Keep planting flags Flatline!

    Happy Birthday Wedding Singer

    Splinter

  • It’s Kettlebell Time.

    10 Magic Mike’s of Midlothian joined YHC for a little Kettlebell action. Here’s what went down –

    Warmarama –

    • Jog the parking lot.
    • Side Straddle Hops
    • Jazzercize
    • Boil the Sun (learned this from my visit to F3 Columbus). Mumble chatter rattled the Q, so we ended this one early and moved on to the bells.

    Thang:

    • 50 Russian Kettlebell Swings / 50 American Kettlebell Swings
    • 5 burpees, 10 Merkins, 15 WWII’s, jog the parking lot.
    • 25 right arm clean and press / 25 left arm clean and press
    • 50 “ish” squats with arm extensions. This was a buster. 50 was way too many. YHC called the audible to 30.
    • 5 burpees, 10 Merkins, 15 WWII’s, jog
    • Leg on the curb for 50 single leg squats (25 right / 25 left)
    • Curl to Press
    • Alabama Prom Dates (Nancy and YHC had a little kettlebell swap on this one. It wasn’t weird at all.)
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Rows (25 right / 25 left)
    • Overhead tricep extensions
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Leg on the curb for lunges (25 right / 25 left)
    • Rows
    • Single leg heels to heaven (25 right / 25 left – alternating as needed). This one was also a buster. YHC believes this one would be better served without weights.

    Circle up for some Mary. Person 1 takes 6 cleans with Thor’s hammer while the group does Moroccan night clubs with arms in various positions.

    Time called.

    YHC is not sure if he has all the exercises listed, but we’ll call it good enough.

    Announcements:

    • CSAUP – May 6th
    • SOJ Friday Happy Hour – May 12th
    • Family Basketball night at Bettie Weaver – May 21st
    • Oyster’s Paying Thursday Lunch series – May 25th
    • Posh might be building benches this Saturday after Dogpile? Check Slack for details on this one.

    YHC took us out.

    Another great day at F3.

  • 1 Hump = 1 Rep

    14 of Richmond’s finest got together for a classic beat down. The gathering was held ant one of SOJ’s most well lit AOs. According to the runners who steered clear of our shenanigans, this is how it went down.

    Mosey back and forth around the horseshoe shaped parking lot, the. Circle up for F3 mission and disclaimer.

    warmerama followed including the ever popular scorpion kicks, as well as hillbilly’s (with or without the skip).

    looong mosey to the new home construction area for:

    Dora

    runner runs to second dumpster, partner does the following:

    100 No surrenders

    200 monkey humpers

    300 LBCs

    TCLAPS to Warby for the idea of putting gloves down to save the PAX’s knees during the no surrenders.

    Lindsay’s

    Jump squats, WW2s

    mosey back to the start with a nice sprint half way

    We’re not done yet, had time for some Agassi’s, broken up by 10 donkey kicks, went through that twice

    Circle back up, then spell “the Alamo” with both feet, followed by Ring of fire

    Numbers, names, YHC took us out

    announcements

    CSAUP on Saturday, ruck at 6, boot camp at 7. Relay run to follow. Rock and Roll will be open for those not able to attend.
    -may21st 5pm at Bettie Weaver: cook out and basketball, 2.0s and Ms welcome!

    NMM

    Glad to get back out to THE ALAMO. Nice to see vets as well as newer PAX. Lots of questions asked. YHC’s favorites both concerned Monkey Humpers “is this even and exercise?” “How do you count the reps?” Have a great week everyone!