Category: Richmond, VA

  • LL Bean of Fire, Tabata Style

    It was an interesting start to the day as YHC waited for the clown car that never showed. 519 hit and YHC and Kelly were texting back and forth about picking the other up in a scramble, but instead crossed paths like strangers in the night. YHC showed up with 1 minute to spare and the RT crew showed up three deep in three different cars. In all, we had 5 BEASTS that showed up to own the dark hours. Well, most of us showed up on-time anyways, Mcgruff showed up about 5 minutes late, he was the supposed to be the captain of the clown car this morning but woke up with 7 minutes to start. Nice work getting out anyway McGruff! It was an interesting start to the day, but we still got it in. According to the Frogs in the rock pile, here is how it went down.

    COP:

    SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, cherry pickers, dead man hang, stretch hands high, then back, then right/left. Merkins, hold plank, left hand high, right hand high, LBC, flutter kicks, rosalita, dying cockroaches. flip it over for some Superman’s, scorpion kicks, and into a little light broga. Start off in Fudd’s wife position, then to Wilson’s wife, right foot forward to hand, hands high, right hand high, back to Fudd, then to Wilson, left foot forward, hands high, left hand high. (I thought mixing in some good stretching and Broga to the SOPs would be a different but nice start to the week, I know my hips enjoyed it). Mosey to top of the hill and back down to rock pile, select coupon carefully.

    The THANG:

    Before heading out, I wrote down 14 different exercises to do with a coupon and put them in my bright orange LL Bean hat. The plan was to work through as many of the exercises as possible Tabata style. We work through an exercise for a full minute, then mosey to the fire hydrant halfway up the hill and back. Take turns pulling exercises from the hat without stopping. The exercises were as follows all with Coupon.

    • Thrusters
    • WW2
    • Curls
    • Skull Crushers
    • Rock Squats
    • Rock swings
    • Rock Copters
    • Rock Merkins
    • Overhead Press
    • Overhead leg extensions (hold coupon high and extend above your head while legs extend just to ground and back)

    We ended up getting through all but two before we hit time. I thought it was fun to do something a little different this morning and put some variety of stretching/Broga mixed in with a different style of workout than the norm. More of this to come as YHC looks to expand how he leads.

    COT:

    Conversations on how to get our numbers back up to 10+ at SH. We know a lot of us have a lot going on right now, but how to better shield lock each other and get our brothers that aren’t on IR back out. Congrats to everyone that did the Glow for Galactosemia 5k yesterday, we know that probably had something to do with the lighter numbers also. Prayers of healing for all of our brothers on IR. A lot of us recovering from different ailments, hope you guys get back to normal soon and we get to see you guys out sooner than later. Prayers for motivation for the brothers that just haven’t had the drive to get out lately. Prayers that we all have a great week and to be the best leaders we can at home, in our careers, and in our communities. Great job today gents, you all put in some work. Way to win the Morning, that’s how we win the day!

    -Vagabond

  • The official 5 year Q

    16 veterans and 1 FNG joined for this weeks episode of Hoedown. YHC had been planning this workout for a few weeks but there was an extra twist when Swirly motivated another one of our coworkers to come out. YHC had been planning on repeating FNG workout (originally hosted by Honeydo) to celebrate the day, and with another coworker there as a FNG it was a great opportunity for us both to experience the same first workout 5 years apart. Here is what transpired:

    COP – Invisible Jump Ropes, Don Quioxtes, Merkins, Scorpion Kicks, Flutter Kicks

    Mosey to the back field – 4 Corners: C1 – 5 Burpees, C2 10 Merkins, C3 15 WWII’s, C4 20 Mountain Climbers. Round 2 – increase every exercise by 5, Round 4 increase again by 5

    Mosey to the Pull Up Bars – R1 – 10 Pull Ups, R2 – 8 Pull Ups, R3 – 6 Pull Ups

    Triple Check – P1 – Donkey Kicks, P2 – Run to far side and back, P3 – Step Ups

    Mosey back to the front of the school and partner up. P1 – 20 PLT’s and both partners Bear Crawl across the Grass. P2 – 20 PLT’s and both partners crawl back across the grass, repeat 3 times.

    Mosey back to the circle for 3 minutes of Mary.

    No announcements of prayer requests.

    NMS – it was great to have such a big crowd on a Monday for the “official” 5 year Q. The Pax List for YHC’s first post was: Plush, EF Hutton, Kubota, Slurpee, Offshore, Wedding Singer, Upchuck, Ronnie, Mr. Holland, Keymaster, and Honeydo. Unfortunately Plush and Slurpee are no longer active and Keymaster moved to California. That being said the only person who is still a regular that couldn’t make it was Wedding Singer, but the two of us texted and he’s getting ready for the Bear Creek 10 Miler and he has a long Run on Sunday, good luck Wedding Singer!. I’m glad YHC’s co-worker Jason was able to make it out. YHC came locked an loaded with a great nickname from a movie the Pax was either too old or too young to get the reference. Fortunately the PAX reminded YHC that with the average age being early to mid 40’s that they too make generational references that YHC doesn’t understand and they found a good name for Jason. Jason is from Panama Beach, Florida and the main club hangout from MTV’s Spring Break 1998 in Panama Beach was a place called Senor Frog’s. So henceforth Jason will be known as Senor Frog.

  • Exit Ramps and Little Detours

    Three walkers and six runners met up this morning to get it done.

    To help Honeymoon prepare for his upcoming Palmetto relay, runners clocked in a little more than 9 miles with a Gumbo curated route through Salisbury and Powderham. Boberry started his morning at 5am in order to get in the nine and still hit up early church…strong work Bo!

    2nd F followed at Starbucks.

    Enjoy your Sunday fellas!

  • Just what the Doctor ordered.

    With the ruckers already on the move, Mudslide and YHC took off promptly at 6:30 to hit the trails. At about a minute or so in, here comes DTH sprinting to catch up with us. The weather was great as well as the conversation. Looks like YHC will be joining Mudslide and the crew for Rugged Maniac in April. Prayers for DTH and his family as travel and do great works!

  • Cockroach run

    9 redwoods met for an early morning run and like a starburst headed out on all sorts of different routes depending on level of brokenness.

    Post your route if you need to share.

    Pigskin took us out. Prayers for Gypsy / Vagabond cousins children.

    Announcements – Planning for a CPR / first aid class soon.  Also shovel flags in the morning.

    NMS – it was a treat to have SOJ regular Doozy at coffeeteria with us. Maybe next week Handshake will be back?

  • Making Inverted Memories

    A dozen gluttons for gloom glory greeted the warm Spring sunrise with an hour of the best beatdown badassery this side of the James. A tribute to their Q’s pending intrepid voyage, the PAX pushed beyond the pain and stomped the sixty minute sweatfest, much to the amazement of all Rockwood onlookers. As follows:

    The THANG:

    WARMERAMA:

    • Mosey to the BBall Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Review of the F3 Credo & Core Principals

    COP #1:

    • Line up for Indigenous People’s Run to the Tennis Courts, last man x3 Merkins then sprints to front
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around tennis court perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Line up on the long end of the fence
    • INDIGENOUS INVERSION
    • PAX line up on the fence with feet up on the chainlink, last man bearcrawls UNDER the arched legs to the front (in the gap between the arching PAX and the chainlink fence)
    • Once all PAX made it through, the Q called a switch to incline plank on the chainlink, no more than 45 degrees, and all PAX passed through again

    COP #3:

    • Step out to the bottom of parking lot
    • ASCENDING PARKING SPACE QUAD BURNOUT
    • Broad Jump between spaces, stop at each line for Squats, escalating 1 –> 10
    • Mosey up to the Pickleball Courts

    COP #4:

    • PICKLEBALL 50’s
    • At each of the individual Pickleball courts, the PAX is given an exercise to complete – first man to x50 calls out, and PAX moves on to the next court 
    • x8 courts completed with the next exercise called by the “winner” of the prior station (good job OC – you’re always a winner in my books!)

    COP #5: 

    • GRAB ASS – feat BS
    • PAX gives chase to the designated man, first man to catch him calls an exercise and leads IC reps
    • Twist: all movement via BERNIE SANDERS
    • End at the big parking lot

    COP #6: 

    • PROSTITUTE 4-CORNERS
    • x10 Ball-Dippers (2-ct)
    • x20 WWII’s
    • x30 LBC’s
    • x40 SSH’s

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • FLORENCE took the PAX out in a true BALL OF MAN around DTH for a hands on commissioning prayer

    NMS:  Wow, the loving weight of a dozen men leaning onto YHC’s shoulders for a impactful prayer was truly moving. Thank you brothers for putting in an awesome effort for this morning’s beatdown, for your humor and encouragement, and for that powerful prayer. It has been an incredible honor to see our Rock&Roll band of brothers grow over the last year. Can’t wait to get back to ya’ll in May and see what new and wonderful things you have accomplished in the next two months. If you’re avoiding an earlier Saturday wake-up, it’s time to show HOUSE PARTY some love and join him for Morning Wood! If you haven’t Q’d yet, link up with FLORENCE and he’ll help you get ready and signed up. If you haven’t Q’d in a while, get back after it and be creative – make it hard and they will come! If you have a new idea, send it along to ROSIE to add onto the SOJ activity sheet. Or if you see something on the outline you want to be a part of, post to Diamond Billiards next Friday (3/10) and volunteer! Your personal growth will skyrocket when you invest yourself in serving and leading others – get after it! SYITG, DTH

    Announcements (SEE SLACK!)

    • Monday Satan’s Hill getting moved to Roundtree??? TBD start date
    • Sunday 3/5/2023 – Galactosemia Run at New Market
    • Friday 3/10/2023 – 2nd Friday SOJ HH  – Diamond Billiards

    Prayer Requests:

    • Prayers for DTH&Fam – safe travels and plenty of Kingdom impact

  • White Pinto Pied

    Pinto and Lighthouse led me on a 5 mile pre-gridiron run.

    I then discovered that for $500-$600 you can purchase a white pinto pied snake.

    https://www.morphmarket.com/us/c/reptiles/pythons/ball-pythons/multigene/pinto%20pied

    We need more white animal F3 names but White Pinto and White House are honorary members of this important group.

  • 2 Touchdowns on the Gridiron

    Two touchdowns of PAX members assembled at a wet and windy Gridiron this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the grassy knoll for 10 minutes of burpees
    • Mosey to the pull-up bars for a pull-up/jerkin ladder – 7 on down, with 15 WWII sit-ups between each set pull-ups/jerkins
    • Mosey to the turf field for 4 corners – 10, 15, 20 & 25 reps at each corner
      • HRM
      • H2H
      • Monkey humpers
      • Side crunches – each side
      • Chuck Norris’
    • Mosey back to the parking lot for a series of wall sits and stretches
    • COT with YHC taking us out

    The mumble-chatter was pretty high to start the work-out as the PAX was reunited with Cecil and White Deer.  Welcome back to those beloved PAX members.  As always, White Deer had a comment for everything and everyone, most notably my 2.0.  The PAX just needed to find out what the hell Cecil had been doing for 2 years.  The mumble-chatter came to a screeching halt when the burpee fiesta commenced.  Although it should be noted that White Deer was able to continue to woof.  You can surmise what that meant for his rep count.  There was no question about how many reps Tater was doing as he became one with the mud.  Surprisingly, Johnsonville abstained. 

    Some great work from the PAX today as we tried to work the whole body.  T-claps to the pre-game runners – Pinto, Whitesnake and Lighthouse.  Always good for YHC to have his 2.0 in attendance.

    God is good all of the time!

    Attila

  • Cheers to 5 years!

    A band of 14 gathered for a Handshake Anniversary Q and this is what transpired:

    Mosey to far Roundabout over by the Devil’s Triangle for a COP of various exercises. We could see Fudd cruising in fashionably late.

    Mosey to the Sunken Field and pick up Fudd along the way. Mini Beast while completing 5 reps for each iteration. Round 1 – 5 Hand Release Merkins, Round 2 – 5 (2) Count Flutter Kicks, Round 3 – Jump Squats

    Mosey to the bottom of the Amphitheater – Round 1 (Bottom to top) – 5 Carolina Dry Docks, 5 WWII’s, Round 2 (Top to bottom) – 5 Jump Squats, 5 LBC’s

    Mosey to the Rusty Cage with a partner – P1 5 Merkins, P2 5 Jerkins and switch, repeat 3 times

    Mosey out the back of the Rusty Cage and down the hill. Mixed numbers for an off-balance Pipe Loop Triple Check (first Pipe Loop of the season). P1 – Runs the Pipe Loop, P2 – Squats, P3 – Flutter Kicks. Triple Check was cut short on the account of time.

    Mosey back towards the flag doing an Indigenous Peoples Run. We passed Garbage Plate on the run. When we got back to the flag Upchuck was waiting there for us.

    Announcements – Oyster mentioned Breaking Bread is now opening back up for serving food, not just a drop and go (this is a change since Covid changed the rules). RAAM Gears – last Friday of March there will be a Amateur Hour Costume Contest (March 31st).

    Prayer Requests – Slipping Jimmy’s Great Aunt Teresa passed away, she was 101 years old. A former employee of Upchucks is going through a lot of things in her life. Please pray for her and others in the same situation.

    NMS – it was a great morning. My 2.0 (Moss) said last night he wanted to come to the workout. He’s come a long way in the 4 years since he first came to a Puppy Pile and he was able to hang with the crew. It was nice to share this with him and for him to see the guys. I really appreciate what this group has given me, I don’t know where i’d be if I never came out. My M was so inspired by the First Watch “Season of Giving” that she surprised me (albeit a week early) with a Cooler full of PBR and M&M’s to give the guys after the workout. It was funny to see Bodo’s break the stereotypes by being the first one into the cooler and immediately cracked the beer at 0710. Gomer commented that you can’t drink all day if you don’t start early! Also Happy Birthday to Slipping Jimmy!

  • 3.2 mile Hot Potato

    5 Davillians enjoyed the extra half hour of sleep got after it at Atlee HS

    This how it went down

    Opus Q

    COP

    Rotation 4 corners – each Pax starts in a corners working on an exercise while a 5th person runs to switch the rotation. Exercise were lunges, Freddie mercury’s, HRM, Dip. Repeat two times

    Spit’s Q

    Donkey suicides – suicide + 5 donkey kicks, suicide + 10 donkey kick, suicide + 15 donkey kicks

    Mr Holland Q

    1.25 mile run

    Helix Q

    10 Burpees + 20% effort sprint. Rinse and Repeat down to 2 Burpees + 100% effort sprint

    Bulkhead Q

    cumulative 4 corners – 10 WWII sit-ups, 20 Crunchy Frogs, 30 2ct Flutter Kicks, 40 LBC’s

    2 MOM

    Numberrama, Namerama, Announcements, Opus took us out

    Great morning with everyone bring their A game Q.

    SPIT ON THAT