Category: Richmond, VA

  • Alamo

    10 strong made it out for beautiful morning at The Alamo. I’m told it’s a small group for this AO but they brought it!

    Circle up for the usual intro and a warmup

    Multiple exercises performed In Cadence

    SSH, Don Qs, Imperial Walkers 30 count In Cadence(Speeding up the count as we go), LBCs ( regular, and Chums one legged LBCs) Canoe holds with arm circles.

    Next we would go for a run around the neighborhood for a somewhat golf inspired workout. Stop at every intersection and perform an exercise, adding an additional exercise at each intersection and increasing the reps in increments of 3.

    3 burpees

    6 squats

    9 WW2s

    12 Double count Mountain climbers

    15 merkins

    18 monkey humpers

    21 LBCs

    24 calf raises

    27 American Hammers

    We stopped adding exercises at 27 but we did 3 more full sets I think.

    I believe we did at least 36 burpees

    @NancyLopez got a sprint in on the way back to the flag. He thought we were stopping at an intersection, but I threw him a curve and kept going.

    Back to the flag for some Alabama prom dates and Supermans.

    I believe it was Pele who led us in some Broga to finish.

    Names, numbers, prayers and announcements.

    Prayers for McGruff’s neighbor who passed away too soon at 31. Pray for her family to get through this trying time.

    Great group at the Alamo! Lots of PAX I’ve never had the opportunity to post with. It was a great group to lead, even with Negative Nancy!(Just kidding!)

  • Coming in hot

    Four PAX joined YHC at DaVille this week to enjoy an SOJ-style beat down. Here’s what went down…

    Mosey from one parking lot to another for COP:

    SSHs, IWs, DQs, Cherry Pickers, Merkins, LBCs, Flutter Kicks, American Hammers

    Mosey to practice field.

    Bearpees: Lining up on one side of the field, PAX crosses the field by performing 4 bear crawl paces followed by a burpee. Repeat with 8 bear crawls and 2 burpees. Repeato with 12 bear crawls and 3 burpees.

    Dora: 100 dips, 200 LBCs, 300 squats. Runner crosses the field and back.

    Love Hill: Partner up. Starting in the end zone, partner 1 runs to the other end and back while partner 2 polar bear crawls. When partner 1 makes it back to partner 2, switch it up. Continue until the pair has traversed the entire football field.

    The DaVille boys keep a close eye on time. Time to head BTTF.

    2 MOM: Tricep extensions (nope…they were not a fan) and Dollies.

    Numbers, Names, Announcements, YHC took us out.

    Announcements: SOJ Takeover week continues through Friday….come get some!

    NMS: It’s about a 25 minute drive to DaVille from YHCs abode. The only other time YHC has even been to this AO was during the Century Classic relay back in 2018 (we should do another one of these). YHC arrived around 525 to an empty parking lot except for a couple walkers and I couldn’t help but wonder if it was going to be a solo SOJ Q in DaVille. Corn Beef rolled up a minute later and revealed that the DaVille boyz come in hot. And they did…with Opus, Bulkhead, and Speakeasy showing up right at launch time. Great to catch up with these fellas! Lots of conversation about running and races (which was right up YHCs alley).

  • Pickleball

    15 picklers ready for some action. Welcome to the Pickledome boys!

    WARMARAMA: Lap around the courts, DQ, Helicopters.

    THE THANG:
    Hitchhiker goes over some rules. Apparently, there are no street rules in Pickleball.

    BTTF:
    NUMBERAMA:NAMARAMA

    NMS: Great morning for #SOJ takeover and some Pickleball. With 15 on the courts, we were able to have singles and a few doubles which made for a great morning. Well done boys! Look out for the #bigdata spreadsheet from Hitchhiker later on Slack. Pickleball every Monday at Batteau through the end of August.

    YHC: Took us out!

    Oyster


  • What? No Coldplay?

    9 dudes including some rabbits and Clydesdales converged on what is sometimes called the darkest AO in F3RVA. Thankfully the Sky Q left the lights on for the PAX today. Paid the SOJ toll to get across the river , 530 hits and off we went. According to the dog walker wondering “how we do it?”, this is more or less how it went down:

    loop around parking lot, warmerama including but not limited to:

    • Invisible jump rope
    • Jazzercise
    • dead man hang
    • Collard pickers
    • merkins
    • pretzel twists
    • scorpion kicks
    • hillbillies
    • flutter kicks

    mosey across the blacktop to the field for two sets of triple checks.
    mosey back across the blacktop to the hill for a Jacob’s ladder, up hill for 1 burpee, back down 2 burpee etc., up to 5 (only once), then back down to 1.
    stretch it out then mosey to the black top for a 4 corners prostitution style. Exercises were merkins, Jump squats, ball dippers, and monkey humpers. BTTF

    numbers, names, YHC took us out

    announcements:

    • Summer tour, sign up and see more AOs and PAX! See slack or Honeydo for details
    • 2nd F lunch at firehouse in Innsbrook tomorrow at 12
    • SOJ takeover continues through Friday, post and and get an SOJ Q!

    NMM

    TCLAPS to Gomer Pyle today for leading by example and picking up trash from the AO. As a PAX we followed suit and did our part. YHC is of the opinion that we should leave the AO better than we found it, just as we “leave no man behind, and leave no man where you found him”.

  • Not enough for Ultimate

    Apologies for the delayed back blast. YHC has loads of excuses for the delay. Hit me up if you want to hear some.

    4 SOJ regulars assembled at NoToll for a summer beat down. YHC was assuming there would be enough for a lovely game of ultimate frisbee, but you know what the say about assuming. 2 on 2 is no good, so a boot camp it was. Rumor is that it went down something like this:

    THANG

    Mosey to basketball court for COP: SSH, DQs, stop, wait…aren’t there some bricks leftover in the woods? mosey to woods to pick up bricks, return to COP: DQs, brick layer medley, several rounds with no recollection of exact exercises performed.

    1 way 11s: Line up against fence for donkey kicks, run prisoner style with bricks to other side of court for 1 burpee (always only 1 burpee). Ascend donkey kicks to 11. audibles for taking/leaving bricks as we proceeded. Such a dumb exercise. Maybe the dumbest yet.

    Return to COP for more bricklayer round robin exercises.

    Put bricks back, mosey to bleachers, pay toll, mosey on

    Triple Check for 1: perform exercises like it was a triple check, but stay together to socialize.

    Dips on bleachers, WWIIs, run across field and back x 4

    Pole smokers, conveyor belt, run around island and return x 2

    DTH invited everyone to share their most embarrassing story while socializing….YHC took him seriously and shared a story involving George Herbert Walker Bush. Ask YHC, not the others.

    Mosey back….ran out of time quickly.

    COT

    DTH took us out.

    Naked Moleskin: Cheers to the others for putting up with bricks, false hope of ultimate, and sweating.

  • Good to be back

    It’s been too long since I have hit Sunday Funday, no better reason to come back than the SOJ takeover. 9 trail runners and 2 roadies hit the bridge a 0700 on a wonderful day for a run. It was great to catch up with Saab on the roads and give him some much needed company. Who knows what goes through his head all these weeks running alone? Trail runners went south to north. Summer is coming – little bits of humidity starting to creep in today. FNG Andre had to take off early so his naming will have to wait until next time.

    Good times at ETs this morning – Oface is getting a new name – Initech. TYA has knee surgery this week, prayers for a speedy recovery and bladder control.

  • There’s a track?

    15 fine gentlemen from across RVA joined YHC for a classic Dogpile beatdown on a beautiful June morning. According to the 4 bucks playing around the AO this is what may have happened.

    Mosey to the VITA track since during Breakfast Club YHC learned that Boberry didn’t even know there was a track there. Warm up starting with DQ, SSH is not the required starting exercise despite the fine print in the F3 manual. One lap around the VITA track, stopping at each exercise station, alternating between 10 merkins and 10 V-ups. The track seemed longer than it used to.

    To the Carillion field, alternate between bear crawl and crab walk while your partner runs from to the other end – switch until done. Benny has a surprisingly fast bear/gorilla crawl that may rival EF Hutton once he’s been around for more than a few weeks. Behind the Carillion for the standard Touch a tree – 2-4-6-8 with HRM, AH, Squat, Plank.

    Necessary stop at the pull up bars for a 6-pack -Pullups and Jump Squats – apparently this is where we broke Handshake’s will. Maybe he was still in shock from last week’s pull up Dora. Next stop Ampitheater, the Q took a suggestion from Senor Frog and made it happen with increasing dips up the stairs. Close it out with some rapid fire and slow count variations of Mary.

    Great start to the SOJ takeover with Heist bringing the clown car with Purple Rain and Benny. Great to try to keep up with Sippy Cup on another lap around the track, it’s been too long since I’ve done that.

    So many great things about F3 RVA, it’s been 8 years as of last week since I started working out with F3. I’ve seen many ups and downs in personal and professional life but mostly positive and I attribute that to the men that surround me in F3. Thanks to everyone that was there today and those that have been there over the years. Let’s keep giving it away like it’s been given to us. It doesn’t get easier, you get stronger.

  • Backward route

    Four runners lit up the streets of Salisbury for this week’s edition of OTB. Route was familiar but backwards from the usual…and so seemed a bit different. Thanks to Draper for guiding us along.

    Runners got anywhere from 5.5 – 6.2. All of the world’s problems were solved.

    Really couldn’t have asked for a more beautiful morning for a run.

  • Hot Air Balloons

    As the SOJ takeover of Atlee High School commenced, hot air balloons floated up from the Hanover County Municipal Airport. And just like that , all 5 men made a pact to never go up in one of those dang things. A real bonding moment.

    Long mosey back behind the school for a warmarama. DQs, helicopters, SSHs, hand-release mirkins, and then a series of signature SOJ hits like the Apple Bottom Poppers, Imperial Squat Walkers, oblique crunches, and the big hit Rosalita Dips.

    Mosey across the fields to the football practice area where a convenient 5-man sled was there for the pushing. We pushed it in a big circle and then back again. Have to agree with Corned Beef, would not want to meet a lineman in a dark alley.

    Mosey over to the strange jungle gym thing where we did a series of jerkins and shuffling across. Then a balls to the wall 15-count and then shuffled back across again.

    Continuing with the spontaneity, we pulled out the tractor tire. One man called an exercise for everyone to do, while the person who called it out flipped the tire 5 times. All the way across the field with mirkins, squats, ball dippers, etc etc. Then back the way we came, except this time one person called out some ab exercises to get everyone laying down on the dewey grass. So then we just kept the abs going with nary a dry spot to be found.

    Mosey back to the football field for a game of Snuff’s ‘cone flip or else.’ The goal of the game is to get the cone all the way across the parking lot. One at a time each man flips the cone forward, and if it lands right side up, 5 monkey humpers. If it falls over, 1 burpee for each time it has fallen over. A few clutch upright cone flips by Bulkhead and his low to the ground technique, and YHC who just flung it like a baseball bat. We made it across with only doing 6 burpees at the final flip for a modest total of 21.

    Then some indigenous pole smokers while timer ran to the lightpost, switching up the exercises until we got all the way there, with some good squats and caroline dry docks.

    Mosey back around the front of the school to door B12 where we did extended wall sits while the each man took a turn running forwards then back.

    Mosey to the front lot for the finale – the bear crawl ascending parking space mirkins, all the way to 10, followed by some ab Mary, light stretching, finishing it off with a 1:30 elbow plank.

    All in all a beautiful morning to be out in the sunshine and enjoy the spontaneity. Great AO and I hope the rest of SOJ gets chance to get up there with the true Daville legends. As always, appreciate the hospitality and the bond of seeing old friends and making them flip cones.

    Afterwards we went for coffee at Local Cup. Great way to kick off the weekend. Peace.

  • A little respect goes a long way

    First day of #SOJTakeover and this SOJer found himself at the epicenter to where it all began. There were plenty of OG stalwarts to keep YHC company as 13 strong posted to see what SOJ had in store for them. YHC had made the long treacherous journey to the great north. No white walkers spotted. According to the pickle ball tourney here is what went down.

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

    WO1: Dora: Runner goalpost to goalpost, 100 Merkins, 200 LBC’s, 300 SSH

    WO2: Triple check: Runner sideline to sideline, with Dips, LBC’s.  

    WO3: 3 Quarter pounders.  1st 25 Plank jacks, 50 Hand release, 75Merkins, 100 Drydocks.  2nd: 25 Squats, 50 ?, 75 Imperial Walkers, 100 SSH’s.  3rd: 25 WWII, 50 LBC, 75 Flutter kicks, 100 Dollies.  

    WO4: Various runs sideline to sideline

    Ring of fire merkins, 4 MOM PAX call abs.  

    Announcements: Coffee immediately following. Tuckahoe lunch at Firehouse subs Tuesday.

    Prayers to Blue Moon and knee surgery. Prayers to all PAX with grads and their next phase of life.

    YHC took us out in prayer.

    Always an honor to lead, but especially this awesome group of PAX.