Category: Richmond, VA

  • Let’s Roll!!

    It’s 5am who is already at WDog securing the AO. Wait is that, is that Big Blue?? Swirly securing the AO, once again no one beats big blue to the AO. 9 men including 1 FNG gathered for a proper Wednesday beat down. Here we go!

    Warmarama:
    Mosey down the street to the last light pole. Circle up.
    SSH, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, Plank Jacks, LBC’s, Flutter Kicks, American Hammers.

    The Thang:
    – Light Pole Burpees.
    1st Light Pole = 1 Burpee.
    2nd Light Pole = 2 Burpees.
    3rd Light Pole = 3 Burpees
    4th Light Pole = 4 Burpees
    5th Light Pole = 5 Burpees
    6th Light Pole = 6 Burpees
    7th Light Pole = 7 Burpees
    8th Light Pole = 8 Burpees
    Mosey to the field.
    – 4 Corners: 10 Merkins, 20 Jump Squats, 30 SSH, 40 American Hammers.
    – Partner Up:
    Partner 1 run to the end and back. Partner 2 Bear Crawls. Switch
    Partner 1 run to the end and back. Partner 2 Lunges. Switch
    Partner 1 run to the end and back. Partner 2 Broad Jump Burpees. Switch
    repeat until both partners get to the end. Mosey to the Penney Stage
    – Coupons:
    Ring of Fire w/ coupon
    Curls x10
    Overhead Press x10
    Rows x10
    Return Coupons and mosey to the amphitheater.
    – Merkins to the top x2 each step.
    -Mosey BTTF for some Mary
    – Mary
    Rosalita’s
    Alabama Prom Dates

    NUMBERAMA: 9
    NAMERAMA: Hitchhiker head locked one of the dads on his son’s basketball team. Great job Hitch. Welcome McEnroe. McEnroe plans to be at Mary Munford tomorrow as well..

    NMS: What a great morning to be back at WDog. I think we gave McEnroe a proper tour of a small section of WDog. Glad to see BT back and coming off of IR very soon. Hitch thank you once again for the Coffee. Thanks for letting me lead this morning gents.

    Announcements:

    BATEAU – IS BACK!!! Swirly has the Q on Monday 5:30am at Bateau.
    Forest Hill Park – Park on W 41st Street and Stonewall Ave. Near the Stone House.


  • Morning After Broga

    A loving pair of Brogiis shook off the romantic fart sack for a early morning stretching session. With warmer temps, it was time to get Broga season back up again. Todays session included shoulder work, hips, hamstrings along with some back. YHC dusted off the old towels that had been in winter storage. Other members busted out the 16 ply mat with adjustable knee protection. Corporate should take notes as this newer model Broga Mat will be on the website shortly, patent pending. Thanks to Lockjaw for joining.

  • Return to the Taint

    Nine men took on the hills of First Watch covering roughly 2-2.5 miles with some exercises along the way.

    Here’s what transpired:

    Long slowsey to the dead end of Ross Rd also known as Satan’s Taint.

    COP

    • Dead Man Hang
    • Reach to the Sky
    • Imperial Walkers
    • Copperhead Squats
    • Helicopters
    • Hand Release Merkins
    • Suzanne Somers L/R
    • Plankorama
    • Freddie Mercurys

    Double Trouble

    • P1 – Run to turnaround point and back (3 houses up on the right)
    • P2 – Lt. Dans
    • 10 Booyah Merkins and Flip
    • All – Mosey to first turnaround point
    • P1 – Run to next turnaround point and back (3 more houses on the right)
    • P2 – Heels to Heaven
    • 10 Booyah Merkins and Flip
    • All – Mosey to second turnaround point
    • Repeato 2 more rounds

    Mosey up Culpepper with a Lindsay along the way – 2ct Flutter Kicks/ 2ct Mountain Climbers

    Mosey to the parking lot

    Bearcrawl about 40 yards to the VSF

    Mary

    • American Hammers
    • Alabama Prom Dates

    Numberama, Nameorama, COT

    MOLESKIN

    Coincidentally it was a year ago tomorrow that YHC took the PAX on its first trip to visit the Devil’s Taint.  This time no men were lost or left behind.  The only thing left was a trail of exhaust from the paper boy and the remnants of Splinter’s Valentine’s Day ribeye.  Fudd can attest.  Special thanks to Kubota for the commemorative chain.

    ANNOUNCEMENTS

    Help Mr. Rogers Saturday unload and organize at Virginia Home for Boys and Girls 11am

  • What’s all this talk? Let’s start the workout!

    YHC is down range this week in Wilmington, NC with Offshore and Lighthouse for a conference. The title comes from Lighthouse who wasn’t a fan of the long F3 disclaimer. Here’s what went down (as typed up by Dogwood):

    Warmarama:

    20 SSH 13 Gravel pickers 20 Plank Jacks

    Mosey to Rock Pile Walk the dog

    Carry to bench 1 on the loop. 10 Curls 15 Right Arm Press 15 Left Arm Press 20 Overhead Press

    Don’t drop the rock anytime

    Slingshot Run to the next bench and a half

    Round 2 Weight Circle

    Lunge walk with your rock crossing in between your legs or if your rock is too big just lunge walk

    Next bench Round 3 Weight Circle

    Walk and mosey to corner loop benches

    Dora 50 Jump squats 100 pickle thrusters 150 squats Partner 2 mosey’s to sidewalk off park

    Return back to AO and rifle carry to next bench

    Round 4 Weight Circle again

    Slingshot to next bench

    Walk

    Rifle Carry then lunge to rock pile

    Ended with Mary F3 Richmond gave us 10 burpees, 20 American Hammers, and 20 Gas Pumpers 

    COT

  • Maybe he works at Hewlett Packard?

    Five me awoke and headed to The Old Hundred to see what HP had in store for us. Mystery solved, rotating Q with Oyster on warmerama, Bullseye on a circuit, Rosetta with shot put, walking curls, and a triple check, Mudslide with another triple check. Names, announcements, Oyster took us out.

  • She’ll like it too!

    Five warriors, either 50+ or feeling 50+ felt reborn this morning. Did they hit GNC for some Nugenix? Was it a post Valentine’s day buzz? Or was it running 3.3 miles, stopping every ~.5 miles to do 20 of an ab exercise and 10 burpees? You have to show up to know.

    But as a special Slack offer, WaThohuk is offering a complimentary two-week sample of its AO to viewers who text in the special promo code “DoyourwriteupsRogerRoger” to his cell. Plus, as an added bonus, customers can also receive a free sample bottle of Currahee weight loss supplement with their order.

    Act now!

  • The 20th Time Is the Charm

    It all started on Tuesday February, 14th, 2017 with a text message from Handshake to HoneyDo that he was disappointed in how his Valentine’s Day went and wanted to celebrate the next Tuesday Valentine’s Day with an epic beatdown at Quioccasin Middle School. They went in search of a Q worthy of such a beatdown and added Gypsy on February 15th, 2017, but he said he would be running in 2023. Then they tried Whitesnake on March 1st, 2017, but Whitesnake said he had February 14th, 2023 down on his calendar to develop new backblast ideas from 80s song lyrics. And on it went until February 13th, 2023 when HoneyDo added YHC to the text chain (the 20th) and asked for 45 minutes of Upright Alabama Prom Dates. Sure.

    YHC started to brainstorm some ideas for a Q while packing that night, wrote a few things down, then ended up making stuff up along the way. Good thing Tryhard wasn’t there conducting Q evaluations.

    The Thang:

    Mosey to that dark place in the corner for COP: SSHs x20 IC. Upright Alabama Prom Dates x4.5 IC. CCDs, Scorpion Kicks, Reverse Crunches, Helicopters IC.

    Mosey to the covered side of the school for Sally: to the tune of Moby’s Flower, do a Merkin on “Bring Sally Up”, hold a 6-inches on “Bring Sally Down”.

    Mosey back to the concession stand for a Triple Check: People’s Chair, Reverse Crunches, and the timer runs backwards up the hill and run back down.

    Mosey to the track for a synchronized Triple Check: Dips and Star Jumps. The timer runs a lap or lunges in the opposite direction until the lead runner passes the halfway mark, and lunges back. PAX continues until the first timer returns and Al Gore for the six.

    Mosey back to the flag for the COT.

    Announcements: Lunch was at Firehouse Subs – hope it was great!

    NMS:

    The lights came on during the 3rd rep of Upright APDs. Perhaps we were caught on camera. YHC was done at 2, anyway.

    HBR proverb of the day: It’s harder if you do it right. That is, indeed, what she said.

  • Honk 4 Humping

    5 strong at the eastern edge of the SOJ empire. Here is a brief summary for you viewing pleasure:

    Mosey to the back of the school for Warm Ups:
    SSH’s, Ukranian Soldiers, Arm Circles, Helicopters, Hand Release Merkins, Suzanne Sommers, Freddie Mercuries, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Bernie Sanders, all across the parking lot.

    Exercise One: Ladder of Death
    20 Burpees
    40 HR Merkins
    60 WWII Sit-ups
    80 Jump Squats
    100 Moroccan Night Clubs

    -In between each exercise, run to the dumpster and back.

    Exercise Two: Monkey Humper Ring of Fire – Runner weaves through the row of cones, runs back.

    Exercise Three: Ab Adventure Tour – Ran through various corners of the park, stopping periodically for Ab exercises

    50 two count American Hammers
    30 Pole Smokers
    100 LBC’s
    75 Flutter Kicks
    20 Partner Leg Tosses – I may have missed a few

    Run a lap around the parking lot until time is called.

    Names/Numbers/Announcements

    Final Thoughts: Great catching up with everyone this morning! Monkey Humpers are ALWAYS a neighborhood crowd favorite and great recruiting tool.

  • For the LOVE!

    13 swarthy heart throbs mobbed NoToll for a Valentines Day dance off, and there was a LOT of bromantic TLC amid the humorous mumble chatter. This one’s for the history books!

    The THANG:

    WARMERAMA:

    • Step onto the Court and circle up
    • Welcome & Disclaimer
    • Musical Warmerama – I BELIEVE IN A THING CALLED LOVE – SSH’s to the beat, with a Burpee for every “I believe in a thing called love”, and deeply sensual lunges for “Touching You, Touching me”
    • Variable IC Reps to get the muscles warm top to bottom (with the background Valentine’s Day playlist rockin)
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey down to Field #1
    • BROMANCE 4-CORNERS (bro code style)
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Mosey to the Pavilion
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” 

    COP #3:

    • Mosey back to the field and line up in plank for TUNNEL OF LOVE – for the duration of JT’s song SEXY BACK

    COP #4: 

    • Mosey down to the corner and Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON …haha!

    COP #5:

    • Mosey back to the bball court
    • AIN’T NO MOUNTAIN HIGH ENOUGH – Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”

    6 MIN’s of whoop-your-abbs MARY to the beat of many a lovely lyric

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • GREENBOW took the PAX out in Prayer
    • Tailgate Coffeerama

    NMS:  Sweethearts all, thanks for coming out this morning. Nothing like getting a “Hell Yes!” when posing the question “Will you be mine?” As mentioned, YHC had a fun time with the M coming up with that Q – she’s a musical genius, and like Greenbow says, the marriage that plans Q’s together, stays together! Haha, um yes that playlist is gonna be on repeat tonight. Hope you all get lucky tonight! (Though good luck working those hips after this AM!) SYITG, DTH

    Announcements:

    • Contact DTH to get some F3 Business Cards
    • OC’s Bourbon and Books is POSTPONED, but keep an eye on Slack for a possible alternate 2nd F this Thur PM
    • 2/23 – next Thur 2nd F lunch at Brickhouse
    • 2/24 – SOJ leadership + 2nd F at Diamond Billiards
    • 3/5 – Galactosemia Run

    Prayer Requests:

    • Family and friends struggling with cancer 

  • Respectful PAX

    Without a set route, YHC and Opus toured the Honey Meadows cul-de-sacs, covering about 4.5 miles. Yardsale and No Idea rucked for about 4.5 miles as well. YHC did a short pre-run and an extra parking lot lap to get to a happy, round 6 miles. YHC was the young whippersnapper this morning, enjoying the respectful company.

    YHC likes to send out a route the night before to try to rally runners to AHS. YHC also, in the interests of family harmony, thought it would be a better idea to use the kids’ crayons and paper to make them valentines. YHC’s kids take their holidays seriously. We missed Mr. Holland, who had used a time machine to travel to Thursday and was at the wrong AO. I hope he travels back for the rest of Valentine’s Day to avoid any family harmony issues.