Category: Richmond, VA

  • The Wolf Never Slows Down

    10 of SOJs finest rose to attack the dark hours and embark on a calorie burning workout aimed at keeping their heart rate up for the majority of the beat down this morning at T-wolf. These men CRUSHED it!!!

    Warmerama:
    SSH, Imp Walkers, Ukr Soldiers Arm Circles, Stretch MLR, Merkin, LBC, Flutter Kicks, Rosco’s wife (Pigeon stretch), Scorpion Kicks (It is very obvious we need to do more hip stretching with this crew, not winning any gymnastics contests)

    The Thang:
    Mosey to the track for a Prostitute. Start at straight-a-way, 1 burpee, first corner 10 Merkins back to start for 1 burpee, wait for six. Repeat process and exercises at each corner and back at each corner. corner 2 Dry docks, corner 3 LBCs, corner 4 American Hammers

    Mosey to the steps by the field for a TRIPLE CHECK. P1 dips, P2 step ups, partner 3 runs to the end of the field. Actually, bc of the initial deep breathing and mumble chatter, I started at half field, and the men were running too fast, so we made a pivot to the end of the field. Mumblechatter grew at that point…”isn’t an audible supposed to get easier?” Nah

    Mosey to bus lines for parking lot tracers in the bus parking. Run up, bernie back, back to flag.

    Time.

    NMS:

    Proud of these fellas today. Very little down time, the mission was to keep moving and keep the heart rate up. Everyone gave a great effort today and encouragement. it was really nice to come back to the Q sheet after a few stints on the IR and nagging knee/toe injuries. I also appreciate DTH for challenging me to take a lead, and to the fellas that were willing to get up and attack it with me. These men pushed hard, and it was great to see 10 hit the wolf. Nice to see some new/newer faces today. Nice to meet Dryrub and see Escobar again. Stay strong and keep coming brothers. Great work today!

    Announcements:

    • Frozen Triangle this Saturday. Stay strong and stay healthy brothers!
    • Kettle Bell workouts on Tuesday at Old Hundred going on Q sheet. Nancy’s a beast and starts wtih 35s.
    • Thur 1/26 2F lunch at Chicken Fiesta on Midlo Tpke.

    Prayer Requests:

    • Entire department going through layoffs at Cap1. For our brothers and families impacted, prayers that they land on their feet and make it through with a positive spirit
    • Prayers for our brothers doing the frozen triangle
    • Prayers for everyone on IR and that those not find the resolve to get up and get back out
    • Prayers to strengthen the SOJ and F3 brotherhood
    • Prayers to attack the end of the week as better fathers, husbands, sons, and friends. Let us be leaders as we go into our day and the end of the week.

    Iron sharpens Iron

    -Vagabond

  • The Under 40 club

    4 runners with an average age of 37.5 got in their run for the week

    route was head to Giles and get in the full loop. Cut over to Craney Island and then do a loop around the church before heading back over the flyover to head back to Rutland getting in just over 4 miles

    Good to have Handshake back out with us.

    Prayers for Glide as he has surgery today to repair a torn tendon in his ankle

    Prayers also for Corned Beef’s mom as she recovers from a stoke

    Spit On That!

  • Next Level Musical Beatdown

    16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

    RUNNERS x6 – x2 for 4mi, x4 for 6mi

    RUCKERS x2 – 2+ miles

    BOOTCAMPERS THANG:

    WARMERAMA:

    • Mosey over to the pool of light behind the school and circle up
    • Welcome & Disclaimer
    • Brief stretch to limber up
    • MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
    • A few other IC Reps to get stretched

    COP #1:

    • Mosey to the grassy hill beside the track
    • Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
    • TRIPLE CHECK:
    • P1 – Monkey Merkins
    • P2 – ABC’s
    • P3 – Bear Crawl Hill, run around side loop

    COP #2:

    • Mosey around to the end of the track
    • Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

    COP #3:

    • Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
    • Run x1 Lap (mosey curves, sprint straights) 
    • Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
    • Run lap (same way as above)
    • Big-O’s x15 IC each way

    COP #4:

    • Mosey back up to the school and into the ECHO CHAMBER:
    • Circle up for SIX MINUTES OF MARY:
    • LBC’s
    • High Slow Flutter
    • Low Flutter
    • Low Scissors
    • High Scissors
    • Boat/Canoe
    • WWII’s

    Mosey BTTF for COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Below)
    • ROSIE took the PAX out in Prayer

    NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

    Announcements: *SEE SLACK*

    • Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
    • TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
    • Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

    Prayer Requests:

    • The friend of Rosie’s M getting starting chemo for bad cancer

  • the perfect Q

    8 men rolled into WDog, at least 1 submitted toll receipts for reimbursement from the site Q.

    Warmarama:
    SSH, Helicopters, DQ, Imperial Walkers, Arm Circles, Copperhead Squats, Merkins, Carolina Drydocks. Mosey to the Penny Stage, grab a coupon.

    The Thang:

    The Penny Triangle of Pain.
    Lunge with the Coupon from the stage to the Fence. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Tree and complete 20 American Hammers.
    Bernie from the tree to the Corner of Penny Stage and complete 20 dying cock roaches.
    Mosey to the Fence, grab Coupon and complete 20 chest presses.
    Lunge with Coupon to the tree. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Corner of Penny Stage and complete 20 American Hammers.
    Bernie to the Fence and complete 20 dying cock roaches
    Mosey to the Tree, grab coupon and complete 20 chest presses.
    Lunge with Coupon to the Corner of Penny Stage and complete 20 Merkins.
    Triangle Complete.

    The ground is Lava
    Partner up. Each group bring 1 coupon. Mosey to the Rusty Cage.
    Drop Coupon off at the fire hydrant.
    Partner 1 – Hangs from the Rusty Cage, don’t get burned by the lava
    Partner 2 – Runs to the Coupon, completes 30 toe taps, returns to relieve partner.
    3 Rounds. Return Coupons and Mosey to the Amphitheater.

    Triple Quadruple 3 rounds Triple Diple Check
    Partner 1: Flutter Kicks
    Partner 2: Dips
    Partner 3: Run to the top of Amphitheater and around to the other side.
    3 Rounds

    BTTF:
    Counterama: 8
    Namerama: Swamp Donkey wins the award for best F3 Name in a long time. Can’t wait to see this on the back of an F3 shirt.
    COT: Hitchhiker took us out. Requesting prayers for all the F3 folks out on IR and those with unspoken needs. Prayers to Cornbeef’s mom who may have had a stroke. We pray for a speedy and full recovery.

    NMS: Hitchhiker is bringing coffee and reimbursing folks for Tolls. He is on a mission to make WDog great again. It’s always been great Hitch, let’s remind folks. Wedding Singer crossed the river this morning. Last time Wedding Singer was at WDog the Carillon did not have a fence around it. (Yea that long ago.). Great job today, Men. Thank you for letting me lead.

    Announcement:
    The Frozen Triangle – This Saturday.

    Who’s up for a February Monthly Challenge? Mile a Day?

    Make today Great!
    Oyster

  • Wayne Chrebet – Mr. 3rd Down

    10 early risers arrived for a resurgence of the coupons. I being a cheapskate do not have a F3 shirt and with all of this talk of a great new shirt I decided to come in with my own ensemble. I went through old shirts and found a well-worn 1997 Wayne Chrebet jersey. Oh the good ole’ days of slightly above average JETS teams.

    The workout went like this:

    COP: DQs, DMHs, Merkins, MCs, FMs and ACs. Pick up a coupon (thanks Kubota for bringing them over). Mosey to triangle park.

    Triple check with coupon bench presses, LBCs and run around the triangle. Mosey to neighborhood (Culpeper St.).

    Elevens with coupon sit and presses and merkins. This took a while but Gumbo was leading the way. Mosey to parking lot.

    Four corners with burpees, 2 count mountain climbers, 30 coupon squats and 40 curls for the ladies. At this point there was mumble chatter about certain “experiences” in motor vehicles.

    Prayers for Corned Beef’s family as his mom likely suffered a stroke. Prayers for all those who are on the mend physically and mentally. Thanks for letting me lead after I backed out last week. We missed you Last Call.

    Cheers,

    Fireman Ed

  • Lots of wind

    3 showed up on cold and very windy morning. Forecasts promised cold, but wind was unexpected and in your face. Chum ran from GridIron AO to Starbucks and back by himself, making it about 4 miles. Polly and Q started at Starbucks, ran to GridIron AO, did GridIron. Q ran back to Starbucks by himself. Running back is way less fun.

  • (Preblast) Oyster is crossing the river to Q at WDog!

    Coffee will be provided after the workout.

  • You are the Sh*t. Love, Dad

    9 Gloom Jockey’s hopped on the horse for a reminder that we were and we still are the sh*t. YHC started with a little transition between the seasons as we Mosied to the tennis court for a pre COP cardio. 4 sides shuffle, high knees, shuffle, bernie. COP was 20 SSH, 10 Imperial Squat Walkers, 10 Wide Merk, Oblique LBC R, LBC, Left, 10 Diamond Merk, 12? Crab Cakes, 10 regular merk.

    The search continues for a Jerkin bar at No Toll – Failed toll with bar gate.

    Following was 4 corners prostitute 10 Merk, 20 Freddie Merc, 30 Crab Cake, 40 SSH.

    11s at the shelter for dips and Lt. Dan’s. DD modified to lunge steps to shorten the trip back from midfield to dips.

    Bataan Bear Crawl with a 2 Burpee cherry through the rotation one time towards the flag.

    Ended with 5 merkin ring of fire and a 30 second 6″ plank eyes to you’re adjacent neighbor for a reminder that you are still the Sh*t.

    Announcements: Frozen triangle start at dogpile at 6. ready for ~3hrs of fun.

    YHC learned that Merkin count is a double count exercise. Down on 1; Up on 2; Down on 3; Up on PAX “1” that’s two for the price of one. YHC closed with a reminder that we were made in the image of our creator. As Last Call said “My body is a temple”

  • Still round the corner there may wait, a new road or a secret gate.

    2 ruckers and a lone runner traversed the friendly environs around AHS. The night before, YHC boldly trumpeted the prediction from his phone’s weather app that any precipitation would hold off until all participants were back home and dry. Potential runners were wise to the folly of this trust and instead chose the certain warmth of the fart sack.

    YHC covered just under 4.5 miles on a new (to him) route. Apparently, part of YHC’s pre-published route cut through a gated community which YHC probably had previously learned about and then forgotten. Without any PAX members around, only drivers flying around that corner on Atlee Station Road and whatever animal was rustling in the nearby trees can attest to how YHC completed his route. Yardsale and No Idea probably covered under 4 miles together with a slightly delayed rucking start. Numbers, names, and No Idea took us out, remembering particularly Corned Beef and Hash.

    Even in the gloom there is a joy to taking new paths like the one this morning. It can be difficult to keep that sense of joy and wonder in the world during hard times or just during the day-to-day grind. I look forward to seeing the rest of the runners back out soon.

  • Rain Dance Past the Haunted House

    13 Warriors emerged from the gloom despite impending precipitation. To delay the start of the precipitation we performed a series of rain dances. They went something like this…

    6 milers: Up Gateway Drive and left onto Campus Drive then left onto Boatwright/College Rd. Down past the UR football Stadium then right up University all the way to where it ends at Ziontown. Cut through the yard of the “Haunted House” (Bodos assessment) and take a right onto Roslyn Hills, left on September, continue on Countryside. Left onto Higginbotham, Left onto Charnwood, quick right onto Melwood and a quick left onto Rosylin Hills and back to the cut through and back the way you came.

    5 milers: Up Gateway Drive and left down past UR Stadium on Richmond Way, right at the lake and across the bridge then up the path to University. Up University until it ends at Ziontown. Cut through the yard of the “Haunted House” and take a right onto Roslyn Hills, left September, left onto Melwood, Left onto Roslyn HIlls and back through the cut through. Back down University, take a left on College and go up by the baseball field then return by the lake to the flag.

    4 milers: Run along the lake and across the bridge then up the path to University. Up University until it ends at Ziontown. Cut through the yard of the “Haunted House” and take a right onto Roslyn Hills, left September, left onto Melwood, Left onto Roslyn HIlls and back through the cut through. Back down University, back the way you came and back to the flag.

    Numberama, Namerama.

    Announcements – Hitchhiker is enticing the Pax to join him at WDog tomorrow morning by offering coffee. Saturday is the Frozen Triangle.

    Prayer request for Corned Beef’s mom who suffered a stroke.

    NMS – the Pax all discussed their weather apps assessment of today’s weather as they prepared for Spider Run and noted it was supposed to be raining already when we got there. Thankfully it was not. Our rain dances held off the rain until Bone Thugs (aka “American Taliban” as dubbed by his M due to his extensive facial hair) emerged from the mist and returned to the flag. Some good hills in these routes. Have a good day boys!