Category: Richmond, VA

  • Dawn at the Roxbury

    13 SOJ bootcamp studs and 2 broga-loving tuckahoe strollers denied the fartsack any victory and instead embraced the cool gloom of NoToll. Here’s the dragon the bootcampers slayed:

    The THANG: 

    WARMERAMA: 

    • Mosey to the park entrance then back to the basketball courts and circle up
    • Welcome & Disclaimer
    • SSH’s, DQ’s, U.Soldiers, ImpSqW’s

    PEARLS ON A STRING:

    • PAX run as a group to circumnavigate the AO clockwise, stopping every 30-50 yards for variable COP’s:
    • Toll Bridge – x20 Dips OYO
    • Posts – x10 Pole Smokers IC
    • Field 1, Corner 1 –  x20 Ball Dippers, 2-ct, OYO
    • BEAR CRAWL to the Corner 2
    • Corner 2 – Tempo Mericans x10 IC
    • SPRINT to corner 3
    • Corner 3 – WWII x10 IC
    • Mosey to Field 2
    • Corner 1 – Sumo Squats x10 IC
    • BERNIE to Corner 2
    • Corner 2 – CDD’s x20 IC
    • KARAOKE to Corner 3
    • Corner 3 – Crab Cakes x10 IC
    • KARAOKE (other way) to Field 3
    • Corner 1 – Rosalita Dips x20 IC
    • LOW SHUFFLE to Corner 2
    • Groiners x10 IC
    • Mosey into the Parking Lot
    • Corner 1 – Monkey Humpers x20 IC
    • MARIO SKIPS to Corner 2
    • Corner 2 – ???
    • BERNIE to Corner 3
    • Corner 3 – ??? PHEW! …that’s a lotta rando made-up-on-the-fly exercises to remember…

    CHAIN GANG:

    • Mosey to the tennis courts
    • PAX line up on the chainlink fence
    • Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank – x10 OYO
    • Run a lap
    • Chain Smokers x10 IC
    • Run a lap
    • People’s Chain – Hoedowns x10 IC
    • Run a lap
    • Balls to the Chain – Hip Slappers x10 IC

    BURPEE PLAY DATE:

    • Mosey back to the start, stopping for x20 Dips at the Toll Bridge en route
    • Form up at the playground entrance
    • PAX completes burpees 10–>1 running the playground loop between sets

    BTTVSF for COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • NTB took the PAX out in Prayer
    • COLD BREW COFFEERAMA

    NMS:  The gloom is BACK baby, and some really nice cool weather as well! Great group of PAX this morning hitting it hard to win the day. Apologies to the meditating shavasna gurus for YHC’s jamming tunes upon AO arrival. Sounds akin to Machismo’s efforts with the M. Yikes! Enjoyed the coffeerama tailgating with some of you guys. Thanks for permitting me the honor to lead today fellas! Yours, DTH

    Announcements (SEE SLACK!)

    • This Friday Happy Hour at Diamond Billiards after work
    • !!! NTB’s VQ !!! NEXT TUE AT NOTOLL
    • Homegrown Half Marathon 8/19
    • Pickleball Tourney 8/26

    Prayer Requests:

    • PSA from Upchuck – go get your screening colonoscopy – it’s never too early, and you may even enjoy it…

  • Down Range Burpee Beatdown

    YHC joined another down range pax from OH and 12 Grand Strand regulars for a pre birthday beatdown down in Surfside Beach, SC

    This how it went down

    Manziel began with the disclaimer then went into the COP which was a little different with SSH and stretches

    We then mosey across the pond to the road

    THANG

    Pain Train – While running up and down about a 4 block stretch, we stop at a cone completed a burpee, mosey back to the start for a squat then mosey back to cone 1 then to cone 2 for 2 burpees. Rinse and repeat up to cone 5 getting in 55 total burpees

    Mosey over to the beach. Since Manziel was still 57 we completed two more burpees

    7’s – Bonnie Blairs and squat jumps

    Mosey back to the SF

    3 MOM – Thunderstruck – Complete a Merkin every time you hear “Thunder” in the song

    Numberrama, Namerama, Announcements, Manziel took us out

    MOLESKIN

    YHC always enjoy come back to Surfside and the AO “The Oyster”. This AO as come along away from first posting here in 2020. That year YHC posted on a Wednesday to an empty AO. Glad to see they have a solid group regulars

    Got to know Ricky Bobby from Columbus, OH. He mentioned that all Buckeyes come to SC to vacation since its the “closest” beach for them not at a lake.

    Manziel was celebrating his 58 birthday on Tuesday. Much repeat to this Q. During the COT, he shared a recent article he read mentioned that the average life span for men is around 78 years. That for him would mean he has 20 summers life on this earth and the fact he would be during something special everyone of those 20 years.

    The challenge was given is what are we doing with your time on left this earth?

    SPIT ON THAT

  • Temple of the Dog

    Seventeen dog lovers plus six unexpected human lovers huddled in the waning darkness for this week’s Spider Run/Walk. Directions were repeated a few times before launching promptly on time.

    The Route

    Numbers, names, announcements, YHC took us out.

    Announcements

    • According to Shakedown (via southern Seattle), we do things differently in RVA
    • Prayers for Kubota’s family

    Moleskin

    YHC posted he was going to be walking yesterday but didn’t realize there was going to be so much company. 6 walkers (if my count is correct), 11 runners, 6 perros. Conversation amongst the walkers consisted of vacation recaps, the proliferation of 2 week vacationers, hr sensitive topics, and of course baseball. We made it back a little late, only because we were having so much fun.

    Kudos to the runners today, some of whom were almost thwarted by an apparent theft of the Pepper Ave sign. Probably those crazy St. Chris kids who think a missing sign is going to prevent them from going back to school. Glad (most) everyone enjoyed the route and made it back on time.

    Enjoy the day fellas. It promises to be a great one.

    Splinter out.

  • Runners gonna run

    4 guys came out to run today — here is what happened.

    We ran.
    Haha.
    Farmhouse loop with a little extra
    Between 4.25 and 5 miles
    Lots of conversation.

  • Pigeons Driving Buses?

    2 SOJ Broga regulars were greeted by 2 Tuckahoan Brogiis on this Broga takeover attempt. Collars popped so lets get into it. Areas of emphasis included shoulders, quads, hammys, back, hips and grundle areas. Upchuck enjoyed the implementation of the stretchy bands to work out the legs. Shavasana was quite enjoyable with the culmination of DTH’s club remix signaling the conclusion of this Broga session. Good conversation regarding reading materials and interpretation of such. Good to have Upchuck and Lockjaw join in the early work as both are on the mend. Great work fellas.

  • New Blacktop

    Mr. Eyeroll was a no show, so EF took the Q and just decided to keep it.  Here’s what went down.

    COP

    • Don Quixotes
    • Imperial Walkers
    • Copperhead Squats
    • Helicopters
    • Hand Release Merkins
    • Freddie Mercurys
    • Alabama Prom Dates
    • SSHs

    Mosey to TES sign

    • Bearcrawl loop around sign and tree
    • Lunge a loop
    • Bunny Hop/ Duck Walk a loop

    Mosey down Lindsay to the W Drive Circle

    DORA w Partner

    • 100 Mike Tyson Merkins
    • 200 LBCs
    • 300 Monkey Humpers
    • Partner runs the loop

    Traveling Lindsay up Lindsay Dr over to Lindsay Ct

    • Carolina Drydocks/ WWIIs (30/10, 25/15…10/30)

    Love Hill up Lindsay Ct w Partner

    • Lunge
    • Bearcrawl
    • Broadjump Burpees

    Mosey to the Horseshoe infield

    Mary

    • American Hammers
    • Heels to Heaven
    • Flutter Kicks

    Ring of Fire

    MOLESKIN

    With the TES parking lots being re-blacktopped, the PAX had to make alternative parking arrangements.  With only 3 regulars and one downrange guest, parking was not a problem.  Glow from Greensboro was relieved to find out Hoedown is not a running AO.  YHC planned to get Faceplant in on the Q but had too much fun running the show.  Plenty of holes on the Q sheet, grab a slot.

    ANNOUNCEMENTS

    A few weeks left to complete the summer tour

    Pickleball tourney is coming soon

  • All the Way Down

    8 brawny HIMs met in the swampy morning gloom to kick this week off the right way. According to the female dog walkers who demanded strict merkin form from the PAX, this happened:

    Warmarama:

    5 minute mosey

    Overhead stretch, dead man hang, cherry pickers, Ukrainian soldiers, imperial walkers, copperhead squats, helicopters, SSHs, slow count LBCs, flutter kicks, and Freddie Mercurys (thanks to Gomer Pyle), merkins into a plank, right hand to right foot followed by left hand to left foot (arms extended overhead once in position), Fudd’s wife, Wilson’s wife

    The Thang:

    Horseshoe 11s, start with 10 Spider-Man merkins followed by 1 jump squat, proceed until finished

    *huff huff huff…okay, time for an audible. Stop at 5 Spider-Man merkins and 6 jump squats

    Four corners, lady of the night style:

    -10 werkins, 20 box cutters, 30 jump squats, 40 double-count mountain climbers

    Ring of fire followed by OYO stretching.

    Time called.

    Always appreciate an opportunity to lead this fine bunch; iron sharpens iron!

    Continued prayers for Liv, and for a young sailor Heist met at Busch Gardens who, at a young age, is dealing with major health issues and self-doubt. Thanks for our F3 brothers, and for our enumerable blessings which we sometimes forget and take for granted. Be a force for good, smile, give a kind word, for, it won’t be long, ‘til I’m gonna need somebody to lean on.

  • Pickleball and Headlamps

    Doubles anyone? 4 men of F3, blinded by the street lamps but ready for some dinks and bangers.

    Warmarama: Volley back and forth until light enough to play.

    The Thang: Non-F3 rules, play to 11, win by 2.
    Not sure about this bad return rule though…. Can you ace in Pickleball? No faults in Pickleball?

    NMS: Great having Nancy Lopez out this morning. Nancy picked up the game fast and had some great returns and volleys. Fudd was so excited about Pickleball he couldn’t sleep. The Bleeder streak continues.

    Step counter:
    Nancy Lopez: 3000
    Fudd: 3000
    Oyster: 3000
    Bleeder 5

    2 more practice Monday’s left before the Tournament, Saturday 8/26 at 6am.

    Oyster

  • Downrange at Duck

    3 studs met in the gloom while downrange for a vaca beatdown at Duck Town Center.  According to the crabbing family showing up in a golf cart, this is what went down more or less:

    5 burpee start, mosey to COP.  Intro, Disclaimer, mission,

    COP all IC: SSH x20, Ukranian Soldier x10, Imperial Walker x10, Hillbillies x10, Helicopter x10, Merican x10, Wide Arm x10, Diamond x10, Shoulder taps x10, Shazzam Mercian x10, Grass Angel x10, WW2 x10, Hello Dolly x10, Rosalita x10, Heels to Heaven x10, Freddie Mercury x10, Flutter Kicks x10, APD x10, Tuscaloosa Trailer Park Twister x10. Stretching, Wilsons wife, Fudds wife, Warrior. 20 minutes elapsed. Mosey to amphitheater.

    3 rounds 10 decline merican, 20 dips. Mosey ato 11s – scratch that due to crabbing family. Mosey to nature learning area.

    5 dips on each bench – like 20 of them.  Mosey to playground.

    Triple check.  5x or more pullups + squats, WW2 situps, timer runs a loop.

    Long mosey back to the flag.

    YHC took us out.  Prayers for all dealing with life limitations of alcohol.

    Thanks for letting me lead!

    Get some! 

  • Ultimate at Gridiron

    14 ultimate frisbee diehards declared no ground and pound at Gridiron today, unless you’re blocking handshake.

    Senior Frogs:   Wants a highlight reel
    Chum Bucket:   Rugby next week
    Attila:  Not below the knees
    White snake:  1 good knee
    Honeydo:  Welcomes the double team,
    Seymour:  Playmaker
    Bodos:  the only one wearing cleats
    Lighthouse:  wants more ultimate
    Pinto:  upset he didn’t wear a black shirt
    Roger Roger:  “China”
    Handshake:  Got a bit handsy.  DQ or left for work can’t remember.
    Oyster:  4thF.  Pickleball and Ultimate

    Bluemoon and Tater knew better than the rest of us and decided to call plays while modifying a workout. Get better soon boys, we’re bringing Ultimate all year long. 

    Oyster