Category: Richmond, VA

  • 8 is great!

    8 of SOJ’s finest showed up to start the week right and take on the hill. According to the frozen tundra 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, Flutters, Dollies.  

    The thang:

    Love hill: Partners: Bear crawl, Lunge Broad jump burpees. I of course grabbed POG as partner.

    Big 4 corners, aka the .75 mile block. 25 merkins, 50 LBC’s, 75 squats, 100 Monkey humpers. Add in 50 Gorilla humpers (aka freshman years). Repeato with same exercises.

    Mini Dora: 50 plank jacks, 100 flutter kicks, 150 SSH’s.

    Finish with a 2 minute stretch.

    See slack for announcements. YHC took us out in prayer.

    Make today awesome!

  • Tiredness…

    Remarkably, the pax extracted many variations of distances from the typical South/North bank route.

    Saab Abides

  • I know, I forgot

    4 hill seeking ground and pounders hit the little hill outside of BWES on Friday

    Mosey to the bottom of the hill for COP

    DQ’s, Helicopters, Imperial Walkers, Deadman Hangs, WWII’s and some other stuff

    Mosey to the top of the hill with a stop in the middle for some lunges

    Something like a triple check but really nothing like a triple check

    3 PAX stay at the top and do called exercise, 1 PAX runs to the light placed on the hill. Once runner returns next runner up calls the next exercise

    Mosey to the side of BWES for a real triple check YHC shadowed Rosie

    BTTF for a quick Ring of Fire

    Numbers / Names Tobit took us out

    NMS:

    YHC had big plans this weekend to head to Douthat State Park and was in such a hurry to get last minute items complete that the BB just slipped my mind. YHC Highly recommends this park for tons of great hikes

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    see slack for all the upcoming events.
    12/18 – An evening with Honeydo.
    12/20 – 12 days of Christmas at NoToll
    12/21 – 2nd F at Final Gravity
    01/? – SOJ conference of success (TBA)
    01/21 – Frozen Triangle


  • Capital One, Two, Three

    11 dedicated F3 men met at Grid Iron this AM only to find 3 Cap One employees doing their own workout on “our field.” Of course we invited them to join, and after a warm up we went to the Grid Iron for the following:

    Ab-Beast of 6 sets of: WW IIs, WW Is, Crunchy Frogs, Heels to Heaven, Side Crunches, and American Hammers…all while jogging the 100 yards between each set. We interrupted the fun for 2 rounds of 10 Burpees, and a series of Crab Walk and Bear Crawls up and down the hill twice each…followed by The Merkin Clock while on the hill.

    After that we did a Jack Web of Merkins (never get enough Merkins) and Air Presses, followed by 2 sets of 20 count for Squats, Step Ups, and Bulgarian Dips. After legs we went to arms for 3 count of 20 Dips and then off to the wall for 3 rounds of Balls to Walls, Milkers, and Invisible Pass the Coupon.

    Never understood the names of our 3 Cap One friends and since they left 10 mins in to Ab-Beast, we’ll just dedicate this workout to them.

  • It’s Dogpile……you need to lock your car.

    10 fairly tough, middle aged dudes fought off the pull of the fartsack to post at RVA’s finest AO for a Fudd inspired beatdown. Here’s what transpired, more or less…..

    Plant the flag and mosey to the field in front of the Carillon. Line up on the baseline and start jogging north at a slow pace….switch to buttkickers, high knees, karaoke facing East then West, then Bernie Sanders, then stop about 3/4 of the way down. Turn around and start lunging back, after a while face east and start lunging sideways back and forth while facing east, then west, then east, then skip back towards the Carillon to the baseline where we circled up for COP:

    SSH’s, Merkins, WW2’s, DQ’s, arm circles, Imperial Walkers, Hillbillies

    Mosey to the Rusty Cage, but stop halfway around and either plank or follow Fudd while he runs back to his vehicle because he forgot to lock it. Fudd and gang return, pick up the plankers, and then mosey to the Cage for 11’s……pullups and WW2 situps next to the 2 trees that are on the way to the fire hydrant.

    Mosey to the wooden stage behind the Carillon to retrieve coupons, then mosey to the amphitheater for some block work:

    • Each PAX ascends the amphitheater steps, stopping to do 1 manmaker (blockee with an overhead press at the end) at each level on the way up. Stop at the top level and plank for the 6
    • Descend and do 2 squats with block on every level. Plank at bottom for 6.
    • Ascend and do 3 block curls on every level, Plank at top for 6.
    • Descend and do 4 block swings on every level……do flutter kicks while waiting for the 6.

    Take the blocks back to their home under the stage. Mosey to the fishbowl, Crawl bear down the hill, do 20 merkins OYO at the bottom, then bear crawl up the other side. Mosey back to the flag for Mary:

    • Freddie Mercuries, Hello Dollies, Flutter Kicks, LBC’s, Crunchy Frogs, finish with 2 rounds of Supermans

    Numberama, Namerama, Announcements, Prayer Concerns, YHC took us out.

    NMS

    Mumblechatter was fairly high today which is fairly standard with a Fudd Q. Perhaps the 3 year hiatus in CO has folks wondering if Fudd remembers how to Q? When we started the warmup by running down the field, the PAX were highly skeptical as COP had not been accomplished yet. Equilibrium was restored to the world when YHC finally finished that evolution and declared that COP would take place and promptly started the SSH’s………I guess you can’t have a proper beatdown in F3RVA without SSH’s in the COP. Who knew?

    The PAX were quite vocal with their moral support of YHC at other times today……they were very appreciative when planking while YHC mosied back to his car to lock it, and were also very happy that YHC searched so earnestly under the stage for the blocks (they had been moved to a different corner).

    TClaps to Wilson, Honeymoon, and Oyster for making the trip across the river. Wilson posted while hoping that we wouldn’t run too much. He lucked out today as Fudd is trying to rest his leg a bit from the PT work he’s been doing as part of his recovery from the stress fracture. It was great to have Bleeder out and glad to see he’s on the mend somewhat from his various ailments. TClaps as well to EF Hutton for doing the Breakfast Club mosey Lone Ranger style. Circle K was kind enough to stop by COT while on a hike with his dog and Gomer Pyle joined us for coffeeteria at Libby Market as he is nursing a torn miniscus.

    Announcements:

    Dec. 18th – An evening with Honeydo at Fudd’s house (9605 Gaslight Pl)

    Dec. 24th – TYA Q at the Bridge. Several Clown cars are being planned.

    Prayer concerns:

    Kudzu’s (Fudd’s son) friend Emily is recovering from surgery

    Remember and be in prayer for those that are hurting this holiday season, those that are depressed, and those battling addiction. The holidays can be a hard time for many folks.

    Great job today fellas! It was an honor and privelege to lead, as always.

    Never stop chasing the wabbit!

    Fudd

  • Reps Wear Down Resistance

    18 warriors rose to greet the dawn of a new day. According to legend and Twitter’s Trust and Safety Review Board it went a little something like this.

    COP: 40 SSH, 30 HRM, 20 FC, 20 LBC, 20 AHAC, 1 Arm Circle and that was too many.

    Exercise #1: 5 Rounds 10 EZ Burpee (burpee + Lt. Dan) + short run to pavilion and back.

    Exercise #2: 5 Rounds 20 Super Sit Up (combo of WW2 + scissor kick + Don Quiote) + short run

    Exercise #3: 5 Rounds 10 Kracken Burpee (burpee + 3 hand release merkins) + short run

    Mosey back to the flack for 5MOM. American hammers, hand release merkins and 1 min plank.

    Moleskin: The. Pax. Brought. It. This was designed to push, pull and challenge the pax. The modified burpees were no match for the fearless warriors. The nature center and accompanying trails make this one of the best AOs around. If you haven’t hit a Rock N Roll workout, get it done!

    NMS: Welcome Melville! He was named by Machismo for something about Moby Dick or that hot dolphin trainer from Free Willy. If we went down that thread I don’t know how in the hell we did not name him Blow Hole. Any way, welcome Melville.

    Activities/ Mixers / Missed Connections: Gomer is pretending it’s 1991 for some soccer game or something with some bar hopping. Speaking of soccer, YHC has watched some futbol and I learned something new. A) You can tie B) I haven’t seen that many floppers since I went to that assisted living nudist camp.

    Northern Invasion – Join the fellas from F3 The Capital at Hardywood West Creek from 1-4.

    12 Days of Christmas 12/20: Now in it’s 7th inaugural annual tradition. This is an F3 RVA classic. Join your old pal Rosie at No Toll. Another fun fact. No one talks about Rudolph’s brother Kyle The Brown Nosed Reindeer. Turns out he could fly just as fast as Rudolph but was terrible at stopping.

    HDHH – 12/21 Final Gravity. Keep an eye out for Lockjaw and the liberal MILFs from the northside.

    The Epiphany/SOJ Conference of Success on January 6th: I mean good lord, Rosie is all over the place and we are all better for it. He’ll be leading a strategy and growth session for the SOJ crew on January 6th, which also happens to be the Epiphany. Details coming.

    Frozen Triangle: If you know, you know. CSAUP. See Rosie. 1/21/23

  • Winter is coming

    Four faithful enjoyed a beautiful sunrise on the way to The Crucible to start their weekend off right. We did:

    COP: invisible jumprope, Don Qs, Copperhead Squats, Merkins, Reverse Crunch, Merkins, Scorpion kics. Shakedown joined us at end of COP.

    Mosey across street to park, under the Caution tape, and break in the basketball courts with a Dora 123. 100 Burpees, 200 Heels2Heaven, audible to 150 Jump Squats. Mosey back over to school playground and use the swings for Merkins-Ups, which is feet in swing and do merkin then tuck legs in and back out. Partner is counter and does 15 WWIIs. Then 4 sets of 8 pullups on whatever part of playground the PAX could find. Switch partners then do 3 sets of Donkey Kicks while partner runs up and down hill. Finish with 3 sets of 20 PLTs and 30 seconds of stretching.

    NMS: Solid veteran PAX with ample mumblechatter made the time fly for the Q. Handshake is super supportive of YHC’s road of recovery from COVID. The fresh blacktop at the park was a nice find and once that is all done will enhance the options at the AO. All the PAX were pumped for the 100 burpees for the Dora 123. Coffee at Crossroads after was nice with a TSB sighting behind the counter.

    Announcements: Christmas Carol sing next Sunday at Fudds, bring your kids and M. Happy hour at Final Gravity on 12/21. GO ARMY, BEAT NAVY!

  • A Saturday Run and Bootcamp

    3 Davillians in some cooler weather than most of the week came out to Atlee HS for weekly hour long workout

    This how it went down

    Warm Up Run – Full loop around the schools (1.6 miles)

    COP (ALL IC) – SSH, DQ, Imperial Walkers, American Hammers, LBC’s, Heels to Heaven, Merkins, Arm Circles

    Mosey to the HS front wall

    Triple Check – Wall Sit, WWII Sit-ups, Bear crawls to the sideway/run back

    Mosey to the bus loop

    Catch us if you can – First person does 5 Burpees while the other two run backward around the loop then switch, rinse and repeat for 1 1/2 laps

    Mosey to the tennis courts

    Four Corners – 10 Merkins, 20 WWII’s, 30 Flutter Kicks, 40 SSH

    Mosey to the blacktop

    Suicide Medley – 1st Round: Regular suicides finish with 10 Heels to Heaven; 2nd Round: Revise suicides finish with 10 Merkins; 3rd Round: Burpee Suicides finish with 10 squats

    Warm Down Run – Half loop around the schools

    Numberrama, Namerama, Announcements, Oups took us out

    MOLESKIN

    It was great to back out on Saturday. Thanks to Mr. Holland and Opus for answering the call the night before to come out.

    We enjoy the 2nd F during the working out talking about the World Cup and other things while getting in 3.6 miles in

    Enjoy the weekend fellas!

    SPIT ON THAT!!

  • “Hard Commits” only

    A whopping 4 showed up for the Pre Run at Rockwood. This is lovingly known as Morning Wood where we only take “Hard Commits”. We showed our friendly traveler Hardywood the 2+ mile trail loop run before his epic beatdown.