Category: Richmond, VA

  • Body by Handshake

    9 Heartbreak regulars posted to see what Handshake had in store for today. There might have been a few confused faces when the Cinderblocks came out of Lil’ Blue.

    Mosey to the Blacktop behind the school. 9 iteration workout where each person had their own exercises and person 1 was the timer. When person 1 finished 20 Overhead Presses we all rotated. 9 exercises x 2 rotates.

    Triple Check – man 1 runs with 2 Blocks to the far side of the Blacktop and back, man 2 does Balls to the Wall, man 3 does Bicep Curl

    Various exercises – 50 Block WWI’s, 100 Block Chest Presses, 50 Block Squats, 50 Block Curls. 10 Block Burpees

    Mosey back to the flag and 10 Burpees

    Announcements – Gomer’s CSAUP, see Slack. Saturday at Godwin High School, 0600 Ruck, 0700 Bootcamp, 0800-1800 hours Relay Run

    NMS – quiet today with the exception of a lot of groans from sore upper bodies. Very little running today, but lots of work to get ready to Bikini season

  • Seven Years

    As YHC left his house this morning, he wondered if any PAX members would post in the rain and lighting that was occurring. To his surprise, as he arrived, 3 PAX members were doing jumping jacks. No wait, I got this story all wrong. That is what occurred to YHC 7 years ago on May 2, 2016 at his first post. It’s amazing how quick the time has gone by.

    Today, YHC arrived at the parking lot of Atlee High School to see 3 runners waiting for directions and suspected 2 ruckers were already doing their route.

    The Route: Head to Honey Meadows into Kings Charter. Turn on Spring Ivey Lane and then return. Total distance 4.5 miles.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    In some ways, it is hard to believe it has already been 7 years since I’ve been doing F3. I was calling out 43 then. Now I’m receiving respect. In other ways, its hard to believe its only been 7 years and not known these guys most of my life. Thank you to the guys of F3RVA for all of the workouts, runs, and fellowship we’ve had over the years. I hope there will be many more in years to come.

    Announcements

    • Happy Hour this Thursday at PBR. Contact Corned Beef for more details.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

  • Shaking the rust off

    Now that the doctor’s orders period was over, YHC met up with 3 other dudes on a perfect sunny and 70 degree morning for a sorta beatdown that went something like this.

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, the other leg, Merkins, LBCs, Heels to Heaven, One legged APDs, the other leg, American Hammers.

    The Thang

    Partner up and do the following three times.

    • One parner does suicides while the other does pullups.
    • One partner does suicides while the other does flutter kicks.
    • One partner runs the perimeter of the basketball courts while the other does monkey humpers.

    Mosey to bus loop

    Each PAX member stands about 100 yards from each other around the bus loop and hold plank while one member runs to the next. Do this 3 times.

    Mosey to SF for stretching.

    COT – Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    It has been more 2 months since YHC has posted as a bootcamp. Having carpal tunnel release surgery on both of his hands during that time, the doctor said stay away for 8 weeks. It’s time to return.

    Thank you guys for allowing me to lead today. Although I am limited in what I can currently do, getting out there was an important first step to a full recovery. I’ve got the running Q for my F3 anniversary. Come and join me if you can.

    Announcements

    • See Corned Beef about possible Thursday happy hours.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

    Gotta Run!

    Phonics

  • Just another Saturday

    3 guys showed up, I mean 4 showed up. One had to try and find the other three and finally did.

    Hybrid potato this morning.

    Opus started with a mile run and then some exercises for a COP — then a triple check but only do it two times. I person runs the cul de sac, the other two do Wilson’s Boxing Cockroaches

    Then it was Helix’s turn — run over a mile then a lazy dora of one man hang on the pull up bar while the other did 100 merkins, 200 mountain climbers, 300 SSH

    off to Bulkhead — we finished up with a run around the back of the building about another mile. Then we started some exercises and almost got run over so we called it quits at that point. Ain’t nobody got time for that!

    Numbers, Names, etc.

  • Kettlebells rock

    dos hermanos showed up to rock some kettlebells

    COP — lots of fun exercises!

    to the bus loop
    alternate 20 over head presses, 20 goblet squats each light

    lazy dora
    100 KB flutters, 6 inches
    150 KB lawnmowers, peoples chair
    200 round the worlds, plank

    11’s
    burpees and sit up presses

    End of story

  • Graveyard Shift

    The Walking Wounded

    2 wounded zombies made it to Rockwood Park for another 430am session.

    As I pulled up, a police officer pulled around right behind Florence and I thought our workout was going to be over before it started. But he moved along as I found a parking spot. Here’s what he observed from the other side of the parking lot. (The entire time!)

    Warmup

    SSH IC

    IW IC

    DQ IC

    Standing leg kicks

    LBCs IC

    American Hammers IC

    Warmup complete

    We stayed in the basketball court where the timer runs to the other side of the parking lot and back (100 yardsish each way), while the other does step ups onto the bench

    Repeat 3 times for each leg

    Next is A Dora

    Continue the laps we would complete the following exercises

    50 double count Star crunches

    100 double count ball dippers

    150 WW2s

    200 squats

    Continue with some more ab exercises

    Flutter kicks IC

    Heels to heaven IC

    Leg climbers (I’ve always done thes climbing 1 leg in the air to touch the bottom of my foot) Florence suggested 2 legs! Fire! Should have done more.

    I believe that is it.

    Florence and I both were nursing mild injuries, so we made a committee decision to avoid distance running and upper body.

    We had a great time at the Rugged Maniac and are both looking forward to the one in the Fall. Lookout for announcements on an F3 group signup. It is on October 9th.

    Next time we will invite Chesterfield’s finest to join us as an FNG. Im going with Barney Fife as his name.

  • Breaking Bread Metaphorically

    YHC and 2.0s cooked up pork tenderloin, mixed up some pasta salad, and whipped up some perfectly set banana pudding. YHC’s attempts to deliver good tidings, cheer, and some perfectly timed dad jokes were met with some resistance, so the food was dropped and on our way YHC and PAX went. There was no breaking, nor any bread, but you get the picture. IB volunteer hours were also completed.

  • May day

    A strong 13 PAX came out for the start of May and see what fun was in store. We did:

    COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Splinter kid’s fitbit was not there so we moseyed down to bottom of Lindsay. Partner up and alternate bear crawl and lunge back to top. Mosey down to other Cul-de-Sac on Paris Ridge for Dora 123: 100 Burpees, 200 Flutterkicks, 300 Squats.

    Mosey back to TES parking lot for everyone’s favorite: Ascending HRMs at each arrow and alternate Crab walk and Lunge. Finish up in the petting zoo tent with 2 min of Mary.

    Announcements: CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

    NMS: Best way to get yourself back on track is to sign up to Q. YHC was glad he did and was met with overwhelming support, especially from Fudd. YHCs only plan was to hit up the Cul-de-Sac(s) Sax?? since those are not on the normal list for YHC. When the 100 Burpees was called for in the Dora there was barely a groan, guess that means we’ll have to drop the burpees in the 200s some day soon. The Petting Zoo tent still smelled of farm animals but no droppings were found.

  • Break in the rain

    We got in a little under 6.3 miles this a.m. Good run south of the James. Good times with the all Hokie crew.

  • If you’re happy and you know it…

    10 SOJ studs, including two FNG’s and one repatriated missionary, stepped up the beatdown game with a DTH homecoming celebration. Here’s how the PAX recalled what a real bootcamp feels like:

    The THANG:

    WARMERAMA:

    • Mosey onto the BBall Court and circle up
    • F3 Welcome, Review of the Core Principles for our FNG’s, and a standard you-VS-you Disclaimer
    • Variable IC exercises with a MUCH-appreciated early dive into 8-count reps …you’re welcome. 🙂
    • Warm? Let’s wreck the shoulders…

    COP #1:

    • Mosey to the next BBall court
    • 4-CORNER SHOULDERAMA
    • x10 Diamond Merkins
    • x20 No Cheat Merkins
    • x30 Werkins
    • x40 CDD’s
    • Bear Crawl between Corners

    COP #2:

    • Mosey around the perimeter road
    • Stop on a grassy area for PLT’s
    • Complete x3 sets of x25 each

    COP #3:

    • Mosey to the gravel road hill
    • LINDSEY
    • Top of the hill – Ball Dippers 30–>10
    • Bottom of the hill – LBC’s 10–>30

    COP #4:

    • Mosey to the Bath House Wall
    • IC Reps: Hoedowns, Dirty Hookups, BTTW, Donkey Kick-Off’s to 15
    • Back to People’s chair – in super spontaneous style OC took us out with hand claps and feet stomps to his hearty singing of “If you’re happy and you know it” …THIS…WAS…AWESOME!!! (#NewOneForLexicon)

    COP #5: 

    • Bernie Sanders down the Lot
    • Other variable movements to slowly move the PAX to the Pickleball Courts
    • PICKLEBALL 50’s
    • At each of the individual Pickleball court the PAX is given an exercise to complete – first man to x50 calls out, and PAX moves on to the next court (front runner calls the next exercise)
    • x8 courts completed with variable exercises called: Heels to Heaven, Merkins, Flutter Kicks (2-ct), Monkey Humpers, Shoulder Taps (2-ct), LBC’s, Calf Raises, SSH’s

    COT:

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

    NMS:

    Ain’t nothin like F3RVA mumble chatter in the whole dang world! Man it feels GREAT to be among the SOJ brotherhood again. Awesome to have a couple baller FNG’s as part of the welcome party – welcome CHA CHA (heard about us from Florence’s church blast, and is a VCU interventional radiology guru who does Salsa with his M), and welcome TUG (Rosie’s slow-burn neighbor, about 20 steps from where we started with his nickname, but we love it!) And how about Orange Crush spontaneously busting into song during our Wallerama…AWESOME – pretty sure “If you’re happy and you know it…” will be now making a regular appearance on every wall around SOJ. Thanks to our FMG’s, Hardywood, rosie and OC for quality coffeerama time after. SO GOOD to connect and catch up. YHC is on the Q sheet a few more times coming up – come find me to hang out! 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 Memorial Day convergence! 
    • 5/3 – Volunteer to Build a play area at Dogwood
    • 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