Category: Richmond, VA

  • May the Fourth be with you…

    15 Jedi gloom warriors answered the DTH call and the Force was with them as they crushed the following Galactic beatdown:

    The THANG:

    WARMERAMA:

    • Mosey loop around back to the first parking lot
    • Welcome & Disclaimer
    • Blast the Star Wars Soundtrack Tunes
    • Warm-up Skywalker Hops – SSH
    • Imperial Storm Troopers – lunging imperial walkers across the space
    • C-3PO Stretches – DQ’s
    • Ewok Jacks – Smurf Jacks
    • Boba Fett Broad Jumps across the space
    • R2-d2 Plank Walk

    Mosey down to the bottom of the lower parking lot and circle up:

    • Nicknameraama awaiting the SIX
    • Chewbacca Merkins
    • Vader V-ups

    YODA’S TRAINING CIRCUIT

    “Do or do not. There is no try.”

    • Partner Up
    • Partner carry to the top of the lot
    • Partner Squat/Dips x20 each
    • Partner Jerkins x20 each
    • Partner Cliffhanger Merkins x20 each
    • Over-Unders on the handicap rail down to the bottom

    12 PARSEC KESSEL RUN

    • Indigenous Run around to the soccer field with last man doing x12 SSH before sprinting to the front

    THE DEATH STAR

    • Form up in the middle of the soccer field
    • PAX charge the SuperLaser by running to each corner of the field to complete given reps, returning to center between each corner for x5 burpees, then upon completing four corners they beam the laser to the amphitheater for some final world-exploding reps
    • Corner 1 – x20 No Cheat Merkins
    • Corner 2 – x20 WWII
    • Corner 3 – x20 Sumo Squats
    • Corner 4 – x20 Groiners
    • Amphitheater – Box-jump up the steps, with x5 Vader V-ups at the top, then return to the bottom. Repeato with x5 Vader V-ups at each step in descending order. 

    Circle up on the concrete pad, HOLD IT, and review the 5 Core Principles and Credo

    Mosey BTTF for COT:

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

    NMS:  Awesome numbers at The Forge today for our Star Wars themed workout. Just goes to show most guys appreciate a hearty invitation to join the party. There’s a lot of momentum in SOJ, and it’ll be great to see everyone work on their FNG invites this month. Great to be back! SYITG, DTH

    Announcements (SEE SLACK!)

    • MAY – FNG CHALLENGE – Bring out as many FNG’s in May as you can, then get them to come out again for our Memorial Day convergence
    • 5/6 – Currahee CSAUP
    • 5/12 – SOJ Happy Hour and Leadership Chat
    • 5/21 – SOJ Family BBQ at BWE
    • 5/29 – Memorial Day Convergence at Tredagger 
    • 5/30 – Rosie hosting the 1st SOJ Summer Coffee Tour following NoToll
    • COMING SOON – School of Rock workout for our kids that will follow R&R monthly through the summer
    • COMING SOON – Ultimate Frisbee at the Forge – dates TBD

  • Card Games

    The PAX had a hot potato at Circus Maximus last week, so YHC was not in the mood for starting a streak.  Time to bring back an oldy, but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Inverted scorpion kicks
      • Merkins
      • LBC
    • Deck of destiny – 4 suits plus jokers means 12x for 4 exercises and 2 sets of burpees; below is the final tally
      • 156 KB presses
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 156 curls
      • 24 burpees
    • Run the bus loop
    • COT with YHC taking us out

    This workout triggers the same responses every time.  White Deer farts and takes some breaks during burpees.  Byproduct is constantly confused and asking questions.  Offshore follows along just to be a pain in the tail and yank YHC’s chain.  Pigskin and Lighthouse just put their head down and get after it.  T-claps to Mariner for reshuffling the deck and making sure that the PAX consistently had double a certain exercise in each 4x draw of the cards.  YHC simply picked exercises that protected his injuries and allowed myself to successfully finish the workout.

    Remember the convergence on Saturday at Curahee.  Ruck at 6 am, boot camp at 7 am, and then for those interested in injuring themselves, Gomer’s CSAUP follows for the remainder of the day.  God speed to those doing all 3.

    God is good all of the time!

    Attila

  • The preacher man called…

    7 for the Bootcamp and 1 on a Bicycle for this weeks 45MOM

    Mosey to the Blacktop for a COP of various exercises and either (1) Burpee or (1) HRM after each exercise

    Mosey to the grass and partner up. P1 stays and does WWII’s and P2 runs to the Monkey Bars and does 7 Pull Ups x 3 rotations

    Mosey to the northwestern corner of campus to the Tables and complete (20) Derkins, (20) Dips, and (20) Squats

    Mosey to ‘lil Blue and retrieve the Fun Size Coupons. Mosey back to the same corner and complete various exercises with high volume of reps to offset the smaller Blocks.

    Group up for a very ambitious Triple Check. P1 takes their block and runs to the southwestern corner of the school and completes (10) Dips on the bars. Meanwhile P2 is doing Curls for the Girls and P3 is doing Step Ups on the Picnic Tables. We only had time for 1 round.

    Mosey to the Flag

    Announcements – Gomer’s CSAUP at Godwin on Saturday. 0600-0645 Ruck, 0700-0745 Bootcamp, 0800-? Run. Senor Frogs son graduates from ODU on Saturday

    NMS – quiet morning, not much mumble chatter. We were missing some key players today, so it was a little more 45MOM and not 45MOG (Minutes of Geri). Fergie brought down the average age by a lot.

  • The confusing reverse

    4 Runners and 3 Ruckers enjoy a cool morning for another day in the gloom

    Ruckers got their 5am start and put in 4.5 miles

    Runners ran a traditional loop of Rutland, Cool Spring Forest, and Knollwood but reversed. Start with the short route to Knollwood then the trail at Cool Spring Forest and finish with the Rutland for 4.3ish miles

    Spit On That!!

  • Let’s make it a 1,000

    5 good looking boot campers launched from the SOT parking lot at 530am sharp leaving those ugly faced runners in our dust. Past the school, down the hill to the site of the Warmarama –

    Warmarama – SSH, Don Qui-low-te’s, Helicopters, Dead Man hang, Freddie Mercury’s, Merkins, Workins.

    Over to the parking lot hill and partner up and prepare for 1,000. 1,000 workout is 10 exercises, while partner 1 is completing said exercise, partner 2 runs up and down the parking lot hill. Rotate and repeat until 100 reps have been completed. Exercises included: Merkins, Shoulder Taps, Lunges, Squats, Tricep extensions, Hoedowns, Side Straddle Hops and 3 others that YHC can’t remember…but oh boy did they happen. Also, no breaks in between exercises. Just keep ‘er going.

    Over to hill #2 for a Lindsey. Monkey Humpers and Carolina Dry Docks were on the menu. DK educated us all on the history of this exercise. Who knew?

    With about 10 minutes left we made the turn for home, but caught and then joined the runners for a close out loop around the track. A few minutes to spare so a quick 20 count balls to the wall and then up to the flag with 5 burpees closing us out for good measure.

    Announcements: Lots of them. Check Slack and get your butt out to one of F3’s awesome May events.

    YHC closed it out in prayer.

    YHC heard the following statement on a podcast last week “The teacher appears when the student is ready.” It certainly meant a lot to me as YHC thinks about the next phase in my life. I’ve thought about it a lot over the last few days. Hopefully, it means something to you as well.

  • You sir, are very handsome

    3 Amigo’s ready to get after it. We should do nothing but Triple Checks or none at all.

    Warmarama:
    Mosey to the edge of the park.
    SSH, Arm Circles, Helicopters, DQ, Cherry Pickers, Flutter Kicks, LBS, Freddie Mercuries, Rosalita’s, Alabama Prom Dates.

    The Thang:
    Mosey to the field next to the church. For 3 rounds of 4 corners.
    Corner1: 10 Merkins
    Corner2: 20 Jump Squats
    Corner3: 30 SSH
    Corner4: 40 American Hammers
    Repeat 3x alternate directions.

    Mosey to the Amphitheater.
    Round1: 5 Dips each step down.
    Round 2: 5 Merkins each step up.
    Mosey back to the Bottom.
    Partner 1 – Run Perimeter of the Amphitheater
    Partner 2 – Flutter Kicks
    Partner 3 – WWII
    Repeat 1x

    Mosey BTTF
    Mary: Deadman Hang, Reach for the sky. That’s Time.

    Numberama:Namerama

    YHC took us out.

    NMS: 70 and Sunny again at Dogpile. Mummblechatter was all things, birthday parties, chucky cheese, Dot’s Back In is now Hitchhikers favorite restaurant.

  • Wait A Minute, Doc. Are You Telling Me You Built A Time Machine…

    According to the startled joggers on the track, here’s how it went down…

    2.2 mile loop doubled. After the second loop we went down for a hotlap on the track which Doozy led us on a blazing sub 6min pace. We jogged back to the flag just as we hit 5 miles. Lots of great chatter today. At some point YHC found out that Boberry had switched jobs 2/3 months ago. While most would assume the only possible explanation for YHC not knowing this information is if I have really been in the fart sack for that long. However, the much more plausible explanation is that YHC has time travelled and somehow missed the last few months..

    At any rate, most of the run was 6 wanna be runners chasing Doozy for 45min.

    Well done all and its great to be back in the gloom.

  • Bask in the Cool, Moist Glow

    A group of 13 strong dressed in the latest clubbing fashion to hit the early morning rave on the UR practice fields. According to the numerous travelers traveling River Road at ludacris speed, this is what supposedly occurred.

    Upon the timely arrival of Handshake, off we go with a short mosey to Henricos’ smallest park. Introductions, disclaimers, warmups of various activities. Variety of mumble chatter ensued with YHC losing track of cadence for a portion. All good and warm, lets mosey down River.

    Light traffic to the plush green fields of the UR practice fields where glow sticks were laid out in various positions around the perimeter. PAX huddles up in the middle of the field where instructions were given to venture out to each glow stick and perform 20 reps of exercise listed on card. Return to the center after each set to perform 3 burpees and continue to another station. 11 stations total as 1 glow stick was misplaced in preparation. Exercises included: merkins, ball dippers, WWII’s, squats, butterflys with coupons, imperial squat walkers, HRM, dying cockroaches, american hammers, mountain climbers & pole smokers. Some PAX completed extra rounds but good times were enjoyed. Still time on the clock after one round. Collect the glow sticks, coupons & cards and lets MBTTVF with glow sticks in hand. Quick stop for the turtles at Saab’s driveway, Upchuck led the rabbits in quick round of exercises.

    Still time, Triple Check was called with timer running the loop, squats and LBC’s. 2 rounds completed before clock struck time.

    Numbers, Names, Announcements, Prayers. Kubota took us out.

    Announcements: CSAUP/Convergence Saturday at Godwin High School. Ruck at 6, Bootcamp at 7, CSAUP following boot camp.

    NMS: Great to see Heist representing SOJ north of the river. It had been a while since we hit UR fields so YHC felt a Doozy inspired glow party Q was appropriate. Good to have Bacon Bits back in the fold with good oversharing. Reminder to pay and tip your service provider, especially on business trips. Well done fellas.

  • Bermuda Triangle

    3 Rugged Maniacs gathered together for another edition of The Bermuda Triangle at Goyne Park in Chester. I think we were all still recovering from the OCR over the weekend, but we all decided to put in the work this morning. This might be the last week we will even think about bringing our headlamps, it is finally starting to get light enough out. Here’s what we were up to.

    Warmup right into the workout

    SSH IC

    Don quyotes IC

    IW IC

    Helicopters IC

    American Hammers IC

    WW2s IC

    Double leg climbers IC

    Crab position toe touchers IC

    Mosey to the other side of the school

    Triple check

    Timer does 20 stiletto squats

    Australian mountain climbers

    Climb the wall around the dumpster

    Everyone does 3 sets of each

    Mosey over to the playground for another triple check

    10 pull ups or chin ups

    30 wrist curl jerkins

    30 chair dips

    Everyone does 3 sets of each

    Mosey over to the bus pick up area for the last triple check

    Run to the other side of the lot and do 2 burpees

    Side strattle hops

    ball dippers or super skaters

    Repeat 3 sets

    Mosey back to the flag

    Mankillers from 8 to 1

    Stretching, announcements, prayer requests.

    Always good to work out with Posh and Shank at this AO. They continue to push themselves and YHC.

  • Two’s a Party

    An intimate gathering set for 2 was played on this perfect sunny and 70 morning. Parking lot looks a bit empty but rules are rules, lets get this going. According to the cops and dogwalkers patrolling the area, this is what went down.

    Warm up mosey down to Robious and return to the basketball courts for quick warm up that included a variety of exercises.

    Venture back out to the parking lot for Love Prairie. Runner runs to the gate and returns to switch with partner that is doing Bear Crawls, Lunges and Broad Jump Burpees. Mosey around the gate to the big parking lot.

    Seven of Diamonds. Run around the parking lot, stopping at each corner for 7, 14, 21, 28, 21, 14 & 7 reps of an exercise. Merkins, Squats, WWII’s, CDD’s, Lunges, LBC’s, Burpees were called.

    Mosey back to the basketball court for DK perimeter run and quick suicide/pole smoker. Short stretch session to finish things off.

    Numbers, Names, Announcements (see slack), Prayers, YHC took us out.

    NMS: Great to have Rosie come out for an unusually lite mix for No Toll. Good mumble chatter about a variety of topics including vacations, colleges among others. Numerous events are upcoming throughout SOJ in effort to engage new members and families. Tremendous leadership by everyone pulling these together.