Category: Richmond, VA

  • Swampy Sausage Party

    Four Strong Redwoods ended SOJ takeover week on a high. The return of NTB from his inaugural appearance at No Toll was a pleasant surprise. According to the stadium security camera footage, the following items occurred and will be recorded in the annals of history.

    Short mosey to the grassy knoll by the bus loop for standard disclaimer and warmups that included Invisible Jumprope, Jazzercise, Helis, Merkins, LBC’s and Freddie Mercurys. YHC miserably at recreating the Twin Team original Texas Tornado Titty Twister. Intent was there, execution was quite poor, will try to coordinate with Rosie to determine the details of this 12 count exercise. Onward we go

    COP 1: 4 corners at the blacktop – 10 Merkins, 20 WWII’s, 30 squats, 40 Monkey Humpers.

    Mosey down to the Swamp and onto the Stadium Bleachers.

    COP 2: DORA: Partner Up for 100 Elevated Merkins, 200 Dips, 300 Squats. Timer runs up and around the bleachers. Daylight is key on this decent.

    COP 3: Mosey down to the track for a quick lap. Stopping at each corner light pole where each PAX calls out an exercise. 20 reps of each. Burpees (for some reason), Broad Jumps, Lunges and APD’s were the selected exercises.

    COP 4: Exit the stadium and back to parking lot for LOVE Field. Timer runs to the end of the parking lot and back. Partner bear crawls/duck walks, lunges and Broad Jump Burpees.

    COP 5: Indigenous Pole Smokers: PAX grabs a pole and holds 6″ while end guy performs 5 pole smokers and leap frogs the others. Go to the end of the pole line.

    BTTVF for 3 quick burpees, Names, Numbers, Announcements, Prayers. YHC took us out

    NMS: Great way to finish SOJ takeover week. Good to see Chaplain at Twin Team after completing his World Tour with parachute in tow. Can’t wait to see this brought out at his next Q. Been a while since YHC has seen Greenbow. Always good mumble chatter before he heads out to India and now he is on the Q sheet for the Forge next week. Hope to see NTB after his initiation week. Great work by all.

    Dodgeball is planned for No Toll next week followed by Gumbo’s Home Run Derby on June 27th. Dingers, Dingers Everywhere.

    Happy Fathers Day weekend to all the boys at F3. Great brotherhood and really enjoy being a part of this group.

  • The Creeeeek

    Coming in HOT….. 1 SOJ takeover secured the AO at 5:20am. 4 others coming in like the Dukes of Hazard 5:29:50. We must be in Mechanicsville.

    WARMARAMA: .5 mile warm up mosey off campus. Back to campus to find Bulkhead (LIFO) WARMARAMA: SSH x10, SSH x10, DQ, Helicopters, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, Flutter kicks, Rosalitas.

    THE THANG:
    Parking Lot Crawl:
    Round1: Bear Crawl to the other side + 5 Merkins every line.
    Round2: Bear Crawl to the other side + 5 Hand Release Merkins every line.
    Round3: Bear Crawl to the other side. Hold for the six.

    4 Corners (Prostitute Style)
    10 Merkins, 20 Monkey Humpers, 30 Squats, 40 LBC. (Each corner go back to the start)

    Dora
    100 SSH, 200 Plank Jacks, 300 LBC

    4 Corners
    10 Merkins, 20 Carolina Dry Docks, 30 Smurf Jacks, 40 Windshield Wipers.

    Ring of Fire x2

    BTTF:
    Numberama:Namerama:

    Announcements: I’m not sure if DaPile is a workout or a Breakfast meeting spot. I heard a few different times thrown out and a couple of breakfast spots to meet. If you post at DaPile bring an appetite? Check with Opus and Spit to verify.

    NMS: Well done boys! The trip over was a bit long but well worth it. Good seeing you all again and enjoyed the AO. Does this count as a down range post for the tour?

  • Generous Girth, Bionic Bones, and 4th F Sharpshooters – these guys have it all!

    SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual:

    The THANG:

    WARMERAMA: 

    • Mosey around the bus loop then circle up
    • Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer
    • Variable IC Reps (+/- KB) to get the muscles warm top to bottom

    COP #1:

    • NATIVE AMERICAN CRUSADE
    • Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front
    • Transition to Lunges and last man doing x5 Around the Worlds
    • Transition to walking Curls and last man doing x5 Goblet Squats

    COP #2:

    • Line up on the end of the BBall Court for KB SUICIDES, x5 Rounds
    • Stop after each Round on the baseline for KB WWII’s (Sit&Press) counting down 5–>1

    COP #3: 

    • Circle up in the middle of the BBall court for a KB RING OF FIRE – Plank in a tight circle and pass a 35lb KB around the circle via Pull-Throughs, with each PAX completing a merkin following their pull-through
    • x5 Rounds passing clockwise
    • Recover to stretch a few seconds
    • x5 Rounds  passing counterclockwise

    COP #4:

    • Mosey over to the School Wall and assume Peoples Chair position
    • x5 KB Hoedowns IC
    • x10 KB Curls IC

    COP #5:

    • Mosey over to the big parking lot for a QUARTER POUNDER WITH CHEESE
    • “Sprint” out, complete reps at given distance, then Bernie back and await the SIX before starting next round
    • 25yd – x25 Pull-Through Merkins
    • 50yd – x50 Goblet Squats
    • 75yd – x75 Calf Raises w KB overhead
    • Audible to head BTTF

    Mosey BTTF:

    • Circle up for our last set of the Quarter Pounder – x100 Flutter Kicks (2-ct) while doing presses

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Haha, this crew has some AWESOME mumble chatter. Granted, the amount of bold and well aimed flatulence helps – lookin at you Atilla! YHC admittedly has very little KB experience and so the PAX reluctantly enjoyed a wee bit more Bootcamp movement than they usually incorporate. Gypsy at one point swapped KB’s with YHC, and it was noted that his handle girth was generous, perhaps “too much to easily handle”… but at least he left his other 60+ pound KB back at the truck. TClaps to Bluemoon posting on his day of surgery – he’s truly becoming the bionic man! Always a pleasure to see you guys – thank you for the honor to serve a little SOJ sweatfest love. SYITG, DTH

    Prayer Requests:

    • Bluemoon going for knee surgery TODAY
    • Gypsy still dealing with heart issues

  • You Say Tomato, I Say Jorts

    4 Davillians welcomed 2 Jorts Wearing SOJ PAX for the following run. Spit helped State Farm and YHC get in a little extra to get 4 miles exactly. Speakeasy and Phonics were up ahead. Yard Sale started his ruck at 5 am. Good times were had by all!

    Below is a snapshot of the Route. Here’s the specific directions : From the Clubhouse, take a Left then take a Right on Combs Dr, Right on Oakham Dr, Left on Colvincrest Dr, Left on Hughesland Rd, Left on Crestfield Dr, Left on Combs Dr, Stop at Oakham Dr intersection to complete 1 Lap.  If you complete 3 Laps then head BTTF you’ll get 3.81 miles in. If you complete 4 Laps then head BTTF you’ll get 4.88 miles in.

  • Lonely Wolves No More

    7 of the SOJ wolfpack tackled the Gloom on this Sunny and 70 degree morning. The day is set to be a great one, so we all attacked it early to ensure we make it one. Man what a difference this year during SOJ takeover. Last year during this week, just two Pax posted at T-wolf during take over week. This year, we got to 7 as the rest of the Pax are spread around RVA. Just shows the strength in numbers we have added to SOJ and the committed PAX that have joined us this year. Well done gents! YHC is very happy to see that even when we are spread thin, we can still post some numbers at our primary AOs. According to the driver of the Dodge Ram that seriously wanted to join us, here is what went down.

    COP–

    • Mosey around the parking lot and back to center to circle up
    • SSH, Imp Walkers, Ukr Soldiers, 30 sec of high knees, 30 sec butt kickers, calf raises L/R/C, Arm Circles big and small, Merkins, LBCs, Flutter Kicks, Heels to Heaven, Windshield Wipers

    The THANG-

    • Mosey to the hill by the entrance of the school for some SLOW 11s. At the bottom WW1s, at the top hand release merkins. Slow variation is waiting for the 6 at the bottom and running up the hill each time in a different fashion. 1. Mosey 2. Bernie 3. Karaoke facing school, 4. Karaoke opposite direction. Repeat for 5-8. 9. Bunny hop to the light pole and mosey to finish. 10. Broad jump from light pole.
    • Mosey to Love Hill. 2 minutes non-stop hill sprints. This was a burner and felt like 10 minutes.
    • Mosey to bus parking lot. There are 10 light poles and we did increasing reps of different exercises at each light pole. 1 Burpee, 2 Groiners, 3 Plank jacks, 4 Burpees, 5 Groiners, 6 Plank Jacks, 7 Burpees, 8 Groiners, 9 Plank Jacks, 10 Burpees
    • We finished at the end of the long curb. From there we put hands to curb and did an indigenous plank walk. Rear runs to the front as Pax plank walk to the left. As we reached the gunner we call it out and sprint All You Got (AYG) to the end of the parking lot and 50% back. We had time to repeat this twice then back to the flag. Time

    Today was a great welcome back from a two week vacation for YHC. I needed to shock out the jet lag and today did just that. An awesome sweat that got us going. It is so great to see a solid core at each of the AOs. Last year there were so many days where just 2 or 3 Pax would show and now we have gotten consistent with our numbers and who we expect to show. So awesome to see the strength in numbers. It’s been a few weeks since YHC has led so I nearly forgot numbers and names, the PAX quickly reminded me. Thanks fellas!

    Announcements/COT –

    Please get with YHC or DTH for list of any brothers we haven’t seen in a while that we want to reach out to. Also and FNGs that posted once or twice but didn’t show after. For the rest read Slack. Prayers, we are better together. Thanks for the PAX and Prayers for positive impact at home and in the community.

    Thanks for a great morning fellas. Iron Sharpens Iron.

    -Vagabond

  • The Three Amigos

    At 0527 YHC pulled up to Mary to see an empty parking lot. In the distance the Bat Mobile could be seen but it wasn’t clear if anyone was in the car. Moments later Bleeder exits, so there were 2. At 0529 Fergie pulls up, so then there were 3. With SOJ Takeover happening this week it was clear out Q was not coming (YHC hopes the original Q is ok), so YHC took the Q.

    Mosey to the Recess Blacktop for a COP of various exercises.

    With a pax of 3 we quickly assembled for a Triple Check. P1 Wall Sit, P2 WWII’s, P3 Run to the Fence and back.

    Mosey to Lil’ Blue to retrieve the lil’ Cinderblocks. Mosey back to the Pavilion to complete various exercises. Mosey back to lil’ Blue to deposit the blocks.

    Mosey to the northwestern corner of Mary for a Four Corners. Mosey to the first corner and complete 10 HRM, second corner 20 Squats and 10 HRM’s, third corner 30 WWII’s, 20 Squats, 10 HRM’s, fourth corner 40 SSH’s, 30 WWII’s, 20 Squats, 10 HRM’s.

    Mosey over to the Benches for 10 single count step ups, 20 Dips, 10 Derkins.

    Mosey back to the parking lot for 45 seconds of stretching.

    Announcements – non

    Prayer Requests – Fergie’s brother as he’s about to start Chemo. TYA and Blue Moon as the go through/recover from Meniscus surgery.

    NMS – YHC can’t say there was a lot of motivation today, but we did it. We broke the bonds of the fartsack and conquered the day. Thank you for the opportunity to lead.

  • Can’t get there from here

    A PAX of 10 hit up The Forge this morning. According to the nearby news crew, it went something like this…

    Mosey by the news crew so Snuff can get a shout out and circle up in front of the school for COP:

    SSHs, IWs, DQs, Cherry Pickers, Jazzercise, Merkins, Tricep Extensions, LBCs, Flutter Kicks

    Mosey to the amphitheater for 11’s:

    WWIIs and Lt. Dans, box jump up the amphitheater steps in between.

    Head around the corner and grab some wall for Jack Ass Webbs:

    1 burpee, 2 donkey kicks; 2 burpees, 4 donkey kicks; all the way up to 10 burpees, 20 donkey kicks.

    Attempt to head around the back of the school via the tennis courts. Locked. Oh well…no other choice than to scale a wall to jump over a fence.

    At the walkway up to the football stadium, partner up for 10 jerkins and 10 derkins each.

    Mosey to the base of Mt. Chaplain. What ab exercise should we do while scaling the mountain? Dealer called WWIIs and WWIIs it is (5 at each stop along the way).

    BTTF for 1 MOM: Dollies and American Hammers

    Numbers, Names, Announcements, Prayer Requests, Last Call took us out.

    Announcements:

    SOJ Takeover week continues for one more day.

    2nd F lunch, 6/22, 11:45 at Torchy’s Tacos on Huguenot Road

    SOT/MOT pre-order open until 6/27…. https://f3.mudgear.com/products/f3-source-of-truth-pre-order-june-2023

    NMS: Beautiful morning to be out at the Forge. YHC hasn’t posted at SOJ’s northernmost AO in a little while…and was glad to be back out there. Great to have Heist and Swoop visiting from Deep South SOJ…and to see Fresh Prince back in action (that dude can box jump like no other). Apologies to the rest of the PAX for thinking we could easily mosey around the back of Huguenot High School. With locked tennis courts, Machismo decided that the only way out was a quick wall climb to get over the fence. At least one PAX member got in an earlier than planned vasectomy while getting over the fence.

    Enjoy your Thursday fellas! Peace!

  • Never advertise a track workout

    1 Rucker and 5 runners met north of the wall at 0 dark thirty to get in a few miles. According to the walker who won’t talk to us, this is more or less what happened.

    Long mosey to the gravel track for an interval workout. One lap with dynamic stretching, then alternating laps of 80% and 40% of max effort. Strong work by the PAX and we all got a little better. Numbers names, announcements, Corned Beef took us out.

    Thanks for the hospitality North of the wall! Good to chat about Tuesday run series, intervals, and communication strategies. SYITG!!

  • Shavasana Cut Short

    A triple of Brogi regulars laid out their embroidered blankets and mats to enjoy some predawn stretching and breathing exercises. Todays efforts concentrated on shoulders, hips, hammys and back. Moans were audible but enjoyed. Deep relaxation was cut short with incoming clown car for SOJ takeover week. Good thing Bodos was not driving. Great work gents. Hope Hutton gets a nap sometime today.

  • The Flatulating Stallions

    YHC left the friendly confines of SOJ and traveled beyond the wall for a kettle bell beatdown. 5 Davillians posted and were ready to put in some work. Here is a brief summary for your viewing pleasure.

    To the bus loop for Warm-up: Side Straddle Hops, Imperial Walkers, Cherry Pickers, Alabama Prom Dates, Freddy Mercury’s, Hand Release Merkins AND High Knees, Butt Kicks, Bernie Sanders, Lunge Walks across the parking lot.

    Back to the front of the school for Exercise One: Partner up for resistance band circuit.

    Out and back up the parking lot: Sprints, Forward Straddle Hops, Plank Walks. Partner holds the band during the exercise. Lots of horse riding references! Enjoyed working with Bulkhead on this one.

    Exercise Two: 4 corners with Kettlebells : 20 WWII situps with lift, 30 Reverse Forearm Curls, 40 Goblet Squats, 50 Calf Raises. Around the worlds in between stops.

    to the back of the school for Exercise Four: Parachute Work
    One man calls and ab exercise for the PAX, then sprints across the field with parachute and back.

    Exercises included LBC’s, Scissors, Flutter Kicks, High Plank, Heels to Heaven and American Hammers.

    Back to the Flag for a few minutes of Kbell exercises: Bob and Weave, Lawnmower Pulls.

    Names/Numbers/Announcements

    Opus took us out.

    Final Thoughts: Had a great time catching up with the Daville crew! Appreciate the hospitality. I would definitely encourage everyone to do the Summer Tour and/or try to post to some different workouts – Well worth the trip. I had all of my coupons in the car from Monday so decided to break out the bands and the parachute once again. They appeared to receive favorable reviews from those in attendance.

    SYITG