Category: Richmond, VA

  • Fartleks on Fitz-Hugh

    Five fearless fun-seekers flocked to the faculty field (of asphalt) for our Friday formalities. Unbeknownst to the Q, an alliteration was called. Fartleks on Fitz-Hugh.

    The Route

    • East on Grove to a left on Lafayette
    • Left on Fitz-Hugh
    • Fartleks on Fitz-Hugh. Run 2 blocks at 80%, recover for a block. Some modified to 1 & 1.
    • 4s run all the way to willow lawn then back to Antrim
    • 5s run to willow lawn, back to Lafayette, then back to Blacker
    • 6s run to willow lawn, back to Lafayette, back to Willow Lawn, then back to Sauer
    • Run south back to the VSF wherever you end on Fitz-Hugh

    Numbers, names, YHC took us out.

    Announcements

    • Bridge crew heading out tomorrow. Probably a full car but check with State Farm/Shakedown
    • Lots of summer travelers

    Moleskin

    YHC woke up today noticing no Q was on the sheet. Realizing intervals at Mary hadn’t been called in a while, YHC took the opportunity. It was hot, sweaty, and fun. Everyone agreed.

    You are welcome Wedding Singer for the audible reminder of how sweaty it was today.

    Splinter out.

  • Not Really Sure What To Do

    A double digit turn out converged onto Betty Weaver to experience the heat and humidity of a fine summer SOJ day. Todays PAX was made up of some Twin Team regulars, not so regulars, summer tourists and newbies. Kettlebells was the primitive plan but with Twin Team virgin in the group, an audible was called for. Here is how I remember things going down.

    Everyone pull out your weighted handleballs or light blocks and stash them in a group to be played with later. Short mosey to the base of Twin Team Hill for introductions, disclaimers and warm ups that consisted of SSH’s, Helis, DQ’s, Dead Man Hang, Heels to Heaven, Freddie Mercuries and Dying Cockroaches.

    With everyone primed and ready, lets get up the hill. 5 merkins at each driveway on the way up. 5 squats on the way down. Toto enjoyed the modern amenities such as sidewalks and pavement that may or may not have been there during his earlier years. Heartrate up so lets get back to Betty Weaver, picking up McRib along the way.

    Circuit work with Kettlebells. 10 stations with variety of exercises while timer runs the loop. Exercises included swings, curls, tricep trusts, lawnmowers and block press with Handshakes lego block. Other exercises were included but you had to be there to know. 2 rounds were completed.

    Mosey to the blacktop at the rear of the school. Indigenous Peoples Chair against the building. 1 person bear crawls across the blacktop and runs to the end of the line. 2nd round, Bernie across and run back. Time was called so BTTVF.

    Numbers, Names, Announcements, Prayers. Toto took us out. Some decided another trip to Twin Team was needed, YHC was not one of them.

    Announcements: CSAUP a plenty. Twin Team 1/2 marathon or 10k coming in August if you like running hills. See a rabbit for details (Draper/Rosie/Tobit).

    Food Ruck across Salisbury and back in October. Some houses along the way could be rolled. See Orange Crush, Doublemint for details.

    Oyster Paying – Thursday lunch at Rusty Taco.

    Good luck to Hutton with the removal of a tree off his house.

    NMS: YHC had no clue how to do a dedicated Kettlebell workout. Improvisation was the word of the day. Great turn out this morning with mumble chatter strong. Great to see Handshake and Hutton cross the river along with Toto’s 1st trip back to Twin Team since his adolescent years. Doublemint has been cleared for full contact and is coming after the Pickleball crown. Thank you fellas for showing up. Enjoy the weekend.

  • No Ruck Day

    Two DaVille Runners and YHC who decided to pace walk today made to it to Tomato Run this morning.

    YHC set a traditional route through Rutland, Knollwood, and Cool Spring West. The guys decided to add some trail run and got in close to 5 miles

    YHC who was sick earlier in the week didn’t feel up for a run so instead did a walk but keep under 15 min mile pace and got in 3 miles

    nice morning for both choices.

  • Beer and Breast Milk

    7 warriors gathered in the semi gloom to work with KBs. Here is how it went:

    COP: DQs, DMH, merkins, MCs, FMs, LBCs Mosey to side of school away from Pump Road.

    Catch me if you can with 3 burpees and walking with two KBs (yours and partners).

    Triple check with two people/exercises: Bear crawl and run back, sit and press 3X. Mosey to front parking lot with 2 sets of 25 bench presses on the way.

    Four corners with 10 burpees, 20 overhead presses, 30 coupon squats and 40 curls for the ladies. Mosey to bus loop.

    One the mosey do 4 sets of rows first 10 each arm, escalating by 5 to 25 per arm. Did a couple of coupon calf raises on route. At this point in the mosey I overhead an odd conversation about drinking beer is like having breast milk. It made so little sense to me and Attila thought it was a good backblast title so I went with it.

    At the bus loop lunge to the fire hydrant do 10 swings, walk to the other side do 15 swings, lunge another 200 feet do 20 swings and then walk to the starting point do 25 swings. Mosey to home base and add some tricep work because some ladies like triceps.

    Finished with American hammers and DMH.

    Prayers for Mr. Rogers and his son Lincoln and safe travels for Attila to visit his home state of Bama. There is a weekly gathering at Dunkin Donuts at Lauderdale and Broad Tuesdays at 7 p.m. Join them if you can.

    Thanks again for letting me lead.

    Fireman Ed

  • Come for the Croquet, Stay for the Corn

    A trio of trios emerged from the swampy gloom to see what was in store at The Forge. Rumors were abound for a variety of cultured games including Croquet, Red Rover and Duck Duck Goose. YHC would have no such shenanigans on his watch. Here is what really occurred as far as I can tell.

    Mosey down to the turnabout. On the way stopping at each light for 5 merkins to get the blood pumping. Introductions, disclaimers and salutations followed by warm ups that included SSH’s, Arm Circles, Dead Man Hang, Jazzercise, Heels to Heaven, LBC’s and Suzanne Summers. All seems good in the world, let us begin.

    Perfect conditions for a triple check. Mosey over to the visiting locker room wall. Donkey Kicks, Hoedowns while timer runs to the driveway and returns.

    Back to the base of the sac for 11’s. 10 jump squats, 1 WWII at the 1st lightpole, 9/2 at the 2nd…..Plank for the 6 at the final light pole.

    Mosey to the ticket booth. Unfortunately no rear entry access to the fields this morning, so we modify. Triple Check it is. Dips, American Hammers, timer runs up the stairs and around.

    Slow walk up the stairs then partner up for love hill w/o the hill. Bear Crawl, Lunge, Broad Jump. Partner runs to the flag poles and returns. Carpenter won the partner challenge as Snuff was to the flag poles before many of the running PAX.

    BTTF for merkin ring of fire. Time still on the clock for a brief Shavasana to slow the heart beat and breathing. Numbers, Names Announcements, Prayers. YHC took us out.

    Announcements: Oysters Paying: Lunch next Thursday. McRib is jamming tonight at Hurleys Tavern.

    Prayers: Snuffs friend (and DTH’s neighbor) has some serious health concerns. Take care of yourself fellas. Listen to your check engine light.

    NMS: Great numbers for the Forge this morning. YHC tried to lead an extended version of SSH in honor of Carpenter’s return but did not have the endurance. Carpenter is really growing the New Jersey F3 chapter. Hopefully they will find a challenger for Hardywoods 100,000 merkins in a month, Good luck. Good to see Opus and Oyster punch their summer tour passports. Mumble chatter is always strong with this group and always welcome on these sticky mornings. Great work this morning. Enjoy the corn.

  • Cherry Topper

    11 strong posted out to a beautiful gloom that included 3 travelers from far away lands and 8 SOJ regulars. There will calls for children’s games but YHC was in the mood for a good old beatdown

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Plank jacks, 

    Proper light pole alley.  Starting with 50 working down by 5, starting at furthest light pole working way to closest.  Doing called exercise on each end.  Exercises: Merkins, Freddy Mercuries, heels to heaven, squats, Drydocks, and many more.  

    To tennis courts for various runs across 3 courts until time was called.  

    Announcement: Looking to start an AO in deep south SOJ to capture Mag Green/Foxes.  

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Everybody (Whitesnake’s Back!)

    (dance break, featuring the Pax)

    Everybody, yeah
    Rock your body, yeah
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

    Oh my God, I’m back again
    F3 Brothers, everybody sing
    Gonna bring the flavor, show you how
    Got a question for you, better answer now, yeah

    Am I original? Yeah
    Am I the only one? No, we had 5
    Am I sexual? YEAH!
    Am I everything you need?
    You better rock your body now

    Everybody, yeah (Yeah)
    Run some lake laps, yeah (Yeah)
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

    (Bridge)
    So everybody everywhere
    Bulgarian squats til you just don’t care
    We’ll do some dips, step ups too
    As long as there’ll be F3
    I’ll be coming back again

    Everybody, yeah (Yeah)
    Rock your body, yeah (Yeah)
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

  • Pickleball at 45MM again

    UPDATE: Splinter won.

    Due to the popular demand, we will play pickleball one more time. Looking forward to playing it with some of you tomorrow!

  • Dogs, Dudettes, and Donkey Kicks

    13 Pax ( +9 runners) found their way to Midlo Middle for some fun in the gloom. Always a fun and energetic group at SOT (side note – get one of the AO’s sick shirts/tanks!) Honeymoon brought an adorable pup to pace set with the MOT run – this dog had perfect form and maybe 4% bodyfat. DK’s 2.0 outran me most of the workout – and whooped the entire bootcamp PAX into shape. The workout finished with an absurd Dora of Donkey Kicks – I think McRib made it in time for these? Let’s go…

    THE THANG

    WARMERAMA:

    • Perfect Push-up -> Mosey to bus lot
    • Welcome & Disclaimer
    • DQ, Ukrainian Soldiers, SSH, Helicopters, DMHangs, LBC’s
    • Parking Lot Football Drills (Run, Shuffle, Bernie, Repeat) using parking spot stripes
    • Mosy to Track-Stadium field

    COP 1: Partner Dip/Curls Triple Check

    • PAX 1 – runs across field, up and down stadium steps (Timer)
    • PAX 2/3 – Cliffhanger dips while partner curls legs

    COP 2: Wheelbarrow Quadrouple Check

    • Pretty sure I faceplanted the Lexicon on this COP
    • PAX 1 – Wheelbarrow (Timer)
    • PAX 2 – Hold Wheelman
    • PAX 3 – Duck Walk
    • PAX 3 – Broad Jumps
    • Cleared 100 yards to the “soccer” (informed was Lacrosse) goal/net. Yea yea we get it you play LAX 🙂

    COP 3: Partner Hill Stuff

    • Mosy to Midlo Mountain
    • Clock Merkins
    • Partner Up
    • PAX 1: Bernie up the Hill
    • PAX 2: Complete 2 Each 10ct. Body Bag Builders (too high for YHC to count)
    • PAX chase each other up the hill, swap as they catch

    COP 4: Mini-Wall-Dora

    • Partner up
    • PAX 1: Sprints to fence, skips back real pretty
    • PAX 2
      • 50 Dirty Hookups
      • 75 Toes to Wall
      • 100 Donkey Dicks
    • *(Modified reps down for time and sanity)

    MBTTF:

    Finisher: Hover your feet 6″, Popcorn for 5 reps of PAX favorite Abs.

    COT

    • Counterama #22 (SOT & MOT)
    • Namerama
    • Announcements: The Bridge 7/22, McRib playing guitar in his badass local band this week (See slack for details), Don Draper doing group run/half marathon – contact directly for details, get shirts from Greenbow
    • Closed out in Prayer, thankful for the diverse group of PAX today, pray for health/safety for our fellow citizens dealing with floods, fires, and extremely hot temps through out the Southwest.

    NMS:

    What a great bunch of PAX – runners (human and animal), bootcampers, and even a Flying Squirrel. SOT/MOT always has great energy – one of my first posts in F3 – and one that makes me want to come back. I was confused most of the morning in regards to directions around the various fields in the AO – but hopefully by my next visit I’ll figure it out. SYITG!

    -State Farm

  • Just in Time Broga

    2 Limber veterans emerged woke with the moon for some stretching before the strike of the silent assassin. Mosey over the church steps for a flat surface. According to the bats and stars, here is what occured.

    Emphasis this morning was on hips, shoulders and legs. Shavasana was elongated and enjoyable. Finished up at the onset of the sprinklers. Perfect timing.