Category: Richmond, VA

  • Rock out with your block out

    SOJ takeover of First Watch complete. According to the female runners using the Spider’s campus as their personal toilet (ask Splinter), here is how it went down: 

    With Wildcat as copilot, we roll up to the AO with a truck full of borrowed cinderblocks (via Satan’s Hill) around 4:50 a.m. to find three homeless men apparently asleep on the pavement. False alarm. Just some of the Pax knocking out a little broga. 

    Began to discreetly unload the surprise cinderblocks and get greeted by a down range Pax member from Florida aka “Papa Smurf.”  He apparently was a second cousin of someone (I forget). 

    Rally the guys. 5 on the dot, I announce the official SOJ takeover and we get rolling. 

    Warmorama: Mosey down Cameron road back up to Culpepper road.

    Various warmup exercises performed along the way including copperhead squats, merkins, LBCs, dead man hangs, etc. 

    Roll back into the parking lot and greet the guys with our twelve cinderblocks. Apparently the guys appreciated the pristine condition of the New Market blocks, citing the lack of rust water or whatever stuff is in the back or Kubotas’s pickup. 

    Part 1: Line up along long end of the parking lot for 11s (cinderblock press and air squats on other side). We started with 10 cinderblock press/1 air squat. Ended with 1 cinderblock press/10 air squats. Fun. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 2: Perfect number (9) for triple check, so that’s what we did. Three teams:

    1. Wildcat/Kubota/Hand Shake
    2. Heist/Senor Frog/Papa Smurf
    3. Splinter/EF Hutton/Last Call

    Exercises were incline pushups/cinderblock swing and runner to the utility box off River Road. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 3: Circle up with blocks. Little hot potato session, where each guy took a turn calling out an exercise. Next round that guy would rotate as runner for time (lets say 30/45 seconds. Examples of exercises called:

    1. Curls
    2. Squats
    3. Dips
    4. Derkins (feet in block)
    5. Somewhat modified APDs ?
    6. Burpee block presses
    7. Tricep extensions

    Only a few minutes left so another round of alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Pax helped me put blocks back and time!

    Numbers/Names. 

    Announcements: Kayak adventure next Wednesday from 5 to 6 am. Need to bring own kayak. See Kubota for details.

    Wildcat took us out in prayer. 

    Many thanks guys. Good seeing everyone. Good mumble chatter as always. People need to check out First Watch at least once. Good times. 

  • WDog – Deuce

    2 OGs ready for another edition of Wdog. SOJ takeover, let’s go.

    WARMARAMA: Stretching on your own, Mosey down the road.

    THE THANG: Hitchhiker and YHC had the same idea. Your guess…


    Mosey BTTF
    Numberama:Namerama
    Announcements: See Slack

    NMS: Hitchhiker sent me 2 book recommendations for my son. Thought I would share: Tuesdays with Morrie and How to win friends and influence enemies. Both are old time favorites but still excellent reading material today. Enjoy fellas. See you in the gloom.

    Oyster

  • More Running, Less Bootcamp Please

    6 West Enders joined forces with 1 Mystery SOJ Takeover Q. It went something like this :

    Disclaimers and F3 Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Did our 1st round of BLIMPS at the Flag (5 Burpees, 10 Lunges DC, 15 IW’s IC, 20 Merkins, 25 Plank Jax, 30 Squats)

    Moseyed to various locations around the school while stopping for more sets of BLIMPS. After completing the 5th round of BLIMPS, Lighthouse said, “You know, we do a little more running here and a little less bootcamp”. Point taken so after the 6th and final rounds of BLIMPS, we were at 1.7 miles travel and had about 13 minutes to spare so we ran loops around the school until time expired. And we got in our 3 miles traveled for the WaThoHuk Standard!

    White Snake and Pigskin did their own THANG of walking in loops around the school with stops for PT

    DONE

    Numbers, Names, YHC took us out

    Announcements : SOJ Takeover continues with Friday being the final day. And Summer Tour continues until Labor Day (Visit 10 AO’s outside your nano region, Attend 1 Convergence, Lead 3 Q’s outside your nano region, Attend 1 Q “outside of your comfort zone”)

    NMMS : Enjoyed visiting WaThoHuk and hanging with the West Enders I rarely get to see. Admittedly, their cardio endurance exceeds YHC. Well done

  • I Get Knocked Down

    3 SOTers greeted a guest Q and to this is more or less what happened.

    Circle. 10 or so of the following SSH, oblique LR, rosalita whips, imperial squat walkers, Merkin,

    To the track 4 corners. 10 Merkins, 20 Squats, 30 flutters, 40 SSH.

    Dora. 100 WW2, 150 SSH, DIPs

    The main event. I get knocked down. 11s with stairs. In cadence absolution at the bottom LT Dan at the top.

    The absolution toasted YHC but thanks to Bullseye for keeping the count. As an SOT first timer YHC had a blast. Glad for the chance to guest Q on the takeover on the SOJ.

  • is this a disco or kettlebell workout

    Hot potato for the win. According to the maintenence lurkers in the corner of the parking lot, here’s how it went down

    Nancy kicked things off with his tried and true warm up. Lots of stuff

    The Thang, triple check, swings, upright rows and a runner.

    Round two. Indigenous peoples walk hallelujah style. There were some unclear instructions given by YHC but course corrected halfway through. Another triple check with step ups, curls and pull ups.

    Round three, kettle bell squat thrusts with a jog and high knee burpies.

    Quick ring of fire, announcements, prayers and numberama. ? for wildcat.

  • The ULTIMATE Takeover

    Ultimate Frisbee at Heartbreak was a BLAST this morning with perfect 7v7 teams and White Snake taking laps on the track. With a final score of 5 to 5, and each scoring team “earning” x5 Burpees for every TD while the loser walked, here are the HIGHLIGHTS:

    • Labrat – best short throws (nobody was fast enough to catch the zingers he played long)
    • Gecko – stickiest hands, both catching and intercepting (LOVE this guy’s energy!)
    • Snuff – best TD catch (literally laid out flat and superman caught a speeding bullet in the very last second before it touched the ground – BOOM! …and yes, Labrat had an eyebrow raised)
    • DTH – credited for still having an extra gear, but won extra burpees and the “worst throw award” on the final Pull slung out of bounds
    • Tebow – hammer throw success!
    • Lighthouse – most missed TD’s and accompanying profanity (he was always there making the perfect TD run but never quite catching up with the pass)
    • Mariner – cleanest TD routes and effortless TD’s
    • Joey C – amazing effort for 99% of the game, but then couldn’t land the winning TD
    • White Snake – credited for the last catch of the game, and yet somehow, his only catch

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Hey fellas, thanks so much for humoring the SOJ Takeover and posting decent numbers for a great game. Loved to finally meet Señor Frog who I’ve read so much about, and it was awesome energy today from Gecko who recently transplanted from the Carolinas. Much appreciation to Labrat for explaining the rules and keeping the bootcamp extra credit to a reasonable minimum. Respect to all the older gents getting after it today! Missed some of the West End regulars – where was HoneyDo and Handshake?! Maybe next time. SYITG, DTH

    Announcements (see SLACK!):

    • TODAY “Pigskin’s Buyin” 2nd F lunch at Firehouse Subs Innsbrook
    • SOJ Takeover – keep posting for more fun!
    • 6/21, 0500, Paddling the James
    • 6/27 – Gumbo’s Home Run Derby

    Prayer Requests:

    • Gecko mentioned the loss of a friend’s M to suicide. Life is precious brothers – may the Lord use us to stand in the gap and rescue folks to His Love. 

  • Full Toes and Moons

    Bakers dozen of Spider common folk arose for a relatively great morning for a run under an SOJ takeover.

    Routes – see slack – across bridge, through Huguenot Flatwater park, down Riverside to a point depending on mileage. Return to start.

    Great job F3 amigos. YHC had some prior issues with the trailhead directions but everyone seemed to maneuver the route without incident, whether that be a full toe or just a single toe (well, Splinter isn’t wrong from an aerial view). There was another incident for our 6 mile crew out front of the pack, a unsuspecting female full monty, which no grunt of notification from Doozy could prevent. What happens on the trails stays on the trails.

    Good to see Chip n’ Dale back out cruising the miles again. Prayers for TYA’s surgery and a speedy recovery.

    -Singer

  • Bermuda Triangle – untapped

    7 stallions skipped the fartsack this morning. Who’s ready for another SOJ takeover. Here’s how it went down…

    WARMARAMA: One mosey lap around the parking lot, circle up for: SSH, DQ, Helicopters, Arm Circles, Imperial Walkers, Merkins, LBCs, Flutter Kicks.

    THE THANG: Four Corners Beast Combine
    4 Corners: 10 Merkins, 20 Heals to Heaven, 30 Squats, 40 Monkey Humpers.
    Beast1: Merkins
    3 Corners: 20 Heals to Heaven, 30 Squats, 40 Monkey Humpers
    Beast2: Merkins, Heals to Heaven
    2 Corners: 30 Squats, 40 Monkey Humpers
    Beast3: Merkins, Heals to Heaven, Squats
    1 Corner: 40 Monkey Humpers
    Beast4: Merkins, Heals to Heaven, Squats, Monkey Humpers

    Mosey to the other side of the field.
    Sprint back to the other side.

    BTTF for a ring of Fire, and close with Florence introducing the not so lazy, lazy Boy.

    YHC took us out!

    Announcements: Deliverance is coming. Grab your Kayak, paddleboard or tube and meet us on the James. Contact Kubota for details. 6/21 5am

    NMS: Bermuda Triangle what a great AO, much bigger than I thought and now I’m a bit disappointed I didn’t venture off the map. I’ll be back. We got a bit dirty today with the four corners beast combine, well done boys. I’m gassed after that. All checked out of the Airbnb and headed back to Midlo.

    Oyster

  • Back at No Toll(finally)

    It has been way too long since I had ventured to No Toll for a workout(it will not be the last). A nice clear morning, conditions felt good for a great workout to commence. After everyone arrived(6 in total for today), a little mosey down to the lot near the fields for the warm-up. SSH, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs was the beginning. A short mosey over to the mini pavilion for the first of 2 Triple Checks. The first consisted of: Plank Jacks, Step ups and the run. The second one tricep dips, decline merkins and the run. The run part added a little twist: first one regular, second regular with bernie back, the final regular with shuffles, switch directions at the halfway point. Once everyone returned, then it was back to the courts. I forgot No Toll is more condensed not like Rock n Roll where it’s spread out more.

    At the courts….4 corner prostitute style. 10 Merkins, 20 Jump squats, 30 double count flutter kicks, 40 SSH. The added kicker example after you did the merkins, a little bear crawl then you hit the next corner. After the jump squats, a little crab walk then run to the next. To add not only a little mobility but hit muscles that are not used a lot. In time, the idea is to get the body moving that it feels free, not stiff.

    Still had time left so another 4 corner but this time it was dealer’s choice. I called out a person, we did an exercise. On the way to one corner, walking lunges, another we bernied. Monkey Humpers, Alabama Prom Dates, WW2 in cadence, etc. Back to the baseline for a mini dora….25 Merkins, 50 LBCs and 75 jump ropes to finish. A small run to the flag for a quick stretch and time

    Count outs, Announcements and prayer by YHC to take us out

    Welcome Matt(NTB) to the group. He comes to us originally from Raleigh, found out about F3 on a recent vacation and did great for his first time. I am sure we will see more of him(NTB Need to Breath his first concert a southern rock band). Machismo will be at SOT tomorrow. Lets come on out and support him, give him a good group to train and lead us

    It was nice to be back at No Toll. Way too long since I hit that one but will adjust between that and Old hundred for Tuesday Kettlebells to get my body something more to train. Have a good one and see you tomorrow

  • I Understand Why It is Called Punisher

    It was a hot and humid affair at the latest round of the Punisher. We dug deep into the coupon basket this evening. The following is a brief summary for your viewing pleasure:

    Mosey to the back of the school for Warm Up: Side Straddle Hops, Imperial Walkers, Apple Bottom Poppers, Freddy Mercuries, Hand Release Merkins, Alternating Shoulder Taps AND High Knees, Butt Kicks, Broad Jumps, Bernie Sanders, Mummy Kicks.

    Back around the School for Exercise One: Partner Exercise with resistance bands (aka the Mudslide Special).
    Round One: Sprint
    Round Two: Plank Walk
    Round Three: Lunge Walks
    Round Four: Forward Straddle Hops

    All rounds involved a partner pulling on the band while the other man goes across the parking lot and back.

    To the side of the school for Exercise Two: Agility ladder
    Did a bunch of different football style drills on the ladder. Can’t remember what they are all called, but basically involve quick feet and stepping or jumping. I am guessing we did about 10 different variations.

    Exercise Three: Coupon Circuit – one man runs a lap around the parking lot. Other man does exercises with coupons, then switch:

    WWII Sit ups with medicine ball
    Shoulder Press with dumbells
    Upright Row with Kettlebell
    Flutter Kicks with Kettlebell hold

    To the back of the school for Exercise Four: Parachute Sprints.
    We strapped a parachute to our back and sprinted to edge of the school and back. Three rounds total.

    Back to the flag: Numbers, Names, etc. YHC took us out.

    Final thoughts: This was my first time posting at the Punisher – was glad to have Chum Bucket around to show me the ropes. Definitely a bit hotter at 6pm than 5:30am! The parachute appeared to be crowd favorite and I will definitely be bringing it back out.

    SOJ takeover rolls on………..