Category: Richmond, VA

  • An End to Southern Aggression

    Three northern pirates stormed the shores of Satan’s Hill and pillaged the Q.  Our matey Oyster didn’t really seem to care.  Here’s the Friday the 13th mayhem that ensued.

    Handshake Q

    COP

    • SSHs + 1 Burpee
    • Ukranian Soldiers + 2 Burpees
    • Don Quiotes + 3 Burpees
    • HRMs + 4 Burpees
    • Inverted Scorpions + 5 Burpees
    • WWIIs + 6 Burpees

    Mosey up Satan’s Hill just past Duke’s old house to the cul-de-sac.

    Bear crawl, Polar Bear, Crabwalk, Lunge between each mailbox

    Mr. Rogers Q

    Mosey past Nancy Lopez’s to another cul-de-sac.

    Triple Check # 1

    • P1 – Run to cross street and back
    • P2 – Flutter Kicks
    • P3 – SSHs

    Triple Check # 2

    • P1 – Bear crawl to the box and run back
    • P2 – Heels to He11
    • P3 – Burpees

    EF Hutton Q

    Mosey to the top of Satan’s Hill

    Hate Hill

    • P1 – Run to the clubhouse entrance and back
    • P2 – Polar Bear, Lunge, Broadjump Burpee toward P1
    • Repeato until P1 and P2 reach clubhouse

    Boxing Cockroaches 3×20

    Ring of Fire

    COT

    MOLESKIN

    In a Patton-esque speech, General Weasel Effer pleaded with the troops not to let this southern aggression stand.  As the Canseco to Handshake’s McGwire, YHC anointed Mr. Rogers an honorary Bash Bro (Henderson) and off the three went into enemy territory swinging huge bats.  Handshake attacked from the right.  Mr. Rogers attacked from the left.  And YHC charged straight up the gut.  With a Polar Bear here, a polar bear there, a burpee here, a burpee there, a cockroach to the throat and the fury of a ring of fire, vengeance rained down upon the Southern scoundrels.  The south will not dare go north again.  Game. WestHoe!

    ANNOUNCEMENTS

    SOJ Family Coupon-o-lantern party and potluck Sunday Rockwood

    Continued Prayers for Wildcat, Yeehaw and Family

    Mystery of the Ghost Flag continues…. or does it?

  • Back in The Saddle

    YHC made his triumphant return to the Q sheet this morning after 12 mos or so on IR. Since it has been a minute, YHC kept things simple.

    Warmorama: Imperial Walkers, Helicopters, Cherry Pickers, Don Quixotes, Merkins, Fluteer Kicks, Alabama Prom Dates

    The THANG:

    High knees, butt kickers and side shuffle then mosey to the base of Twin Team hill.

    Twindigenous Peeps Run up the hill, passing YHC’s iphone back as the baton (Spotify Classic Rock playlist)

    • Top of the Hill: Circle of Mary – 10 x crunchy frogs, box cutters, rosalita dips, heels to heaven, Suzanne Somers

    TPR back down

    • Bottom of the Hill: Merkin Ring of Fire

    Mosey to the playground for:

    • 4 corners: 10 x HRMs, 20 x WWIIs, 30 x copperhead squats, 40 x LBCs

    Mosey to blacktop for:

    • 11s: heels to heaven and donkey kicks

    BTTF for a broga cooldown, announcements and COT.

    Chaplain took us out.

    NMMS: it was great to be back on the Q sheet, even if I’m moving a little slower. Prayers up for those of us dealing with family health and substance abuse issues. It was a privilege to lead you gents in the gloom – way to work!

    Make it a great one –

    Doublemint

  • Dancing CindyDora

    Got to post downrange in F3 The Capital this week while traveling for work. Great to meet the PAX and learn a few new tricks. Here’s Monk’s Backblast, using their Slackblast app within Slack:

    Thank you @Boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
    WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap  

    THE THANG:  Grip, Rip, and Roll (GRRs) to 15 yard line & back Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.  Partner-up, one partner runs to 50 yard & back; 50 reps Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep!  For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.  

    MARY: Pretzels (by Boberry); LBC’s  ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot  

    COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.  

  • Friday the 13th

    A cool dozen came for promises of simple and flat routes and were not disappointed. Considering the double barrel of hills last week, today’s long open stretches were a nice change.

    East on Grove, cut over to Floyd and eventually head north on Strawberry, Vine, and Harrison respectively. Back on Hanover and make your way back to Grove via Thompson.

    YHC took us out.

    It was great to see Chippendale back in our midst in the recent weeks.

    Gumbo knows of volunteer opportunities through Sportable. If you are able to commit a few hours and ride a bike, they need your help. See Gumbo for details.

  • “And She’s Proud of It!”

    9 warriors assembled in the gloom, most to set off on a run.

    Rumor has it that the 3 boot campers accomplished a Hot Potato Q as follows:

    Döner Kebab as Q:

    COP – SSH, DQ, Ukranian Soldiers, Bob & Weaves, LBCs, Dollies

    Run to cars and back to end of school

    Touch a Tree – up to 6, different trees each time, alternate between 20 monkey humpers & 20 capital letters upon return

    Muslide on Q:

    Mosey to the track for Triple Check: runner to end of track and back, WWIIs, copperhead squats

    Number Relay: 1-6, various exercises up and back on track

    Mosey to field house for another Triple Check: run to sign, wall sit, donkey kick

    Bernie up the hill

    COT, where runners had returned and Tobit took us out.

    Naked Moleskin:

    YHC has missed some of the runners. Apologies. Please contribute and fill in whoever was missed.

    Boot camp for 3 hit the spot on a beautiful morning.

    We’re lucky to have this group of men pushing each other each morning. We all have things going on in our lives; thank goodness for the constant that is F3 in the mornings.

    Ask Tobit about the back blast title. Good times.

  • Prostitutes, Animals & Surgeries. Oh My

    A Wolfpack of 8 crawled out of the den to seize the day. The runner ignoring YHC’s invite to F3 observed the following :

    Mosey to basketball court

    Disclaimers and F3 Mission Statement

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

    THE THANG :

    Mosey to brick wall where we do donkey kicks

    Giant 4 Corners Prostitute around entire school campus : 1st Corner was 20 Merkins, 2nd Corner was 20 Flutter Kicks DC, 3rd Corner was 20 SSH, 4th Corner was 20 Donkey Kicks

    Mosey to tennis courts

    Perform a movement across the combined width of all 3 tennis courts then plank or Al Gore for the Six before moseying back to start. We did Lunges, Crawl Bear, Front Facing Crab Walks, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, and Sprint

    Mosey to brick wall for 50 seconds of People’s Chair with shoulder blades only touching the wall (no lower back)

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -This Sunday 10/15 : SOJ Family Potluck at Rockwood Park 4 pm – 6 pm. If you’re coming, bring an entree or appetizer to share. Other *optional* items to bring : pumpkin for carving or painting, cinder block for decorating, and bike to donate (contact Meatball for bike donations)

    Prayers :

    -OC’s son Bennett having ACL surgery

    -Continued prayers for Wildcat and Liv

    -Israel and Palestine

    NMMS : Last night was heavy for me thinking about what’s going on in Israel and Palestine. I come from a Jewish family and I can’t imagine what it would be like to watch my wife and kids get kidnapped and murdered. It’s important to keep in mind the citizens of Israel and Palestine are not to blame. The terrorist organizations of Hamas and now Hezbola are carrying out these atrocities. I pray justice is served and the needed resources are provided to eradicate these terrorist groups. Thank you to the PAX who came out today. The humor and comradery is a brief reprieve from the dark world we live in. You all brighten my day. Love y’all

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!

  • Ghost Flag Takeover at The Forge

    16 men gathered for what was expected to be a Dealer Q only to find out they’d be “Ghosted” and some West-hoes took the Q and this is what happened:

    EF Hutton Q – Mosey down to the field between the two schools for a COP followed by a Jack Webb with Squats and Monkey Humpers

    Flip to Honeydo Q – with Dealer having scouted the AO it was known there was access to the Football field, so we moseyed to the Field for a Beast. All 6 round, non-escalating and finishing with Burpess

    Flip to Handshake Q – mosey back up to to Bus Loop in front of the school for 8/9ths of a Triple Check with P1 Running the Loop, P2 Flutter Kicks, P3 Deep Squats. Mosey back to the Flag for 20 WWI’s to finish out the time.

    Announcements – SOJ Leadership Happy Hour at Diamond Billiards Friday at an unknown time. SOJ Family Potluck/Jack-o-Block Decorating at Rock and Roll – Rockwood Park – Sunday from 4-6 pm.

    Prayer Requests – none

    NMS – A group text was going yesterday about “Ghosting” a SOJ Q but nobody was on the Q Sheet for The Forge. Yesterday afternoon Dealer took the Q so our takeover could be done. Thank you, Dealer, for graciously giving up the Q and we know your beatdown next week will be great, maybe you too could lead a Ghosting in NOJ? YHC, EF Hutton, Senor Frog, and Honeydo made the trip and we were glad we did. Great time to see faces were don’t always see.

  • Off-Campus Trip

    10 Strong gathered at Mary to start their day off right. Two walkers and eight boot campers. YHC took the campers off-campus to a favorite locale near Mary – Reveille.

    Mosey to the blacktop to warmup – dead man’s hang, Don Quixote’s, Helicopters, Imperial Walkers and SSHs.

    Mosey up Willeta and Ashlawn to the back gate entrance to Reveille. Made a couple of stops on the way to do 20 LBCs then 5 burpees. Mosey to front of church for a Dora. Construction on the driveway didn’t deter the group. Dora consisted of 100 Merkins, 200 Flutters and 300 Squats as partners Bernie Sanders around the circle drive. Top off with a bit of stretching.

    Mosey to back of church for a triple check. Dips, hold legs at 6 inches and run around the lot. Mosey up Antrim to Kingscrest on way back to flag. Along the way stop for 20 Mountain Climbers, 20 WWIIs and 10 Lt Dans and done.

    Another beautiful fall morning and welcome to Mahyem from VA Beach/Chesapeake area.

    Announcements: Memorial Beer Mile at Faceplant’s this Saturday.

    YHC took us out. Thankful for this group and thinking of the many of us who are in “the sandwich” caring for kids while also having to care for our parents. Enjoy the time while you have it.

  • Daylight Savings Double Dip

    6 men emerged from the gloom and executed the workout below and as they were finishingtheye were joined by a late comer (who shall remain nameless) who did not realize it was Daylight Savings Spring forward day and forgot to set his alarm appropriately. Because we never leave a man behind or leave him where we found him the PAX unanimously agreed to Double Dip and repeat the workout for the benefit of our tardy comrade. Imagine if you will, dear reader, if the below could have and would have been performed twice. According to the pigs we brought to the Veg Fest to fatten up on some healthy, non-gmo, organic slop before turning them into delicious bacon and ham, this is how it went (both times).

    COP: SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBC’s, APDs all IC

    Saunter down to the Nickel Bridge toll booth: Cross the bridge alternating 10 WWII’s and 10 merkins at each light post. Return and knock out two burpees at each light post.

    Shuffle over to the old Pump House: Triple check – Planks and lunges while the timer runs down the hill and crosses the bridge to the other side of the canal and back

    Meander on up the pump house road to the other side of the park and reconvene at the rusty cage: Pull ups AMRAP then we headed back to the flag.

    We’ve passed announcement season it seems as nothing came up. Although nobody had any specific prayer requests it is always worth remembering that everybody deals with challenges in their lives at times and may not ever share the suffering they are experiencing. Reach out for help if you need it and strive to be kind and patient with those you encounter each day. You never know what they might be dealing with. A kind word or a warm smile may be just the thing they need to keep going that day.

    Thanks for letting me lead and my apologies for the delay in getting this shared.