Category: Richmond, VA

  • OTB NM Run

    Heist and POG put in 5 miles today. This included 1 mile up and down Satan’s Hill (5 times). At mile 3 we began the hill running between 80 and 100 percent effort.

    Tough.

  • New Chester/Bermuda AO

    COP: Side straddle hops, Don Quixotes , Freddie Mercury’s ,10 Merkins to warm up to a very cold morning!

    Mosey on to the Baseball field
    To introduce our new AO THE BERMUDA TRIANGLE so we had to start with a “BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a triangle. Pax performs one burpee at first
    marker and bear crawls to 2nd marker, 2
    burpees and bear crawl to 3rd marker, 3
    burpees and bear crawl back to 1st marker.
    Rinse and Repeat x 3. Named Bearmuda
    Triangle as it has been known to
    mysteriously lose some pax along the way

    Indian Run to the football field & complete 2 Laps

    100 yard field marked at 20 yard
    increments. Perform 10 Merkins, 1 Burpee
    (11’s) at the 20, sprint the remaining 90
    yards. Recover jog back to the 40. Perform
    9 Merkins, 2 Burpees, sprint the remaining
    80 yards, recover jog to the 60. Repeat until
    all 100 yards and 11’s have been
    completed. Then repeat back to the beginning. Plank/core exercise until
    remaining PAX complete

    Pax Ran three laps around the perimeter of the football field, Plank for the six

    On to the bleachers, 20 dip, 20 LBC, 20 incline merkins, Count down to plank position

    Hot potatoed to Florence which finished off with 4 corners on the football field:
    • 25 merkins
    • 25 jump squats
    • 2 count flutter kicks
    • 25 side straddle hops

    COT. Numberama, Namerama, E.F Hutton took us out

    Great start to the new AO in Chester, looking forward to continuing the expansion with the help Shank. Thanks to Florence & Doozy for promoting it all.

  • Let’s get after it

    5 of the best of the best of the best Dads gathered together for an Off the Books recon mission to scope out a New AO for Tuesdays. Kettlebells were included and someone thought it would be a good idea to bring two 45lbs Hammers.

    The THANG:

    Warmarama: SSH, DQ, Imperial Walkers, Copperhead Squats, Helicopters, Arm Circles, Merkins, Rosalita’s,

    Mosey around the school (Old Hundred Elementary). Took note that the school is very well lit all the way around the school. A couple of spots had picnic tables. Also, a gravel track, basketball court, playground with monkey bars. Lots of options to mix it up.

    COP: Hot Potato time:

    Mudslide: Hand Presses, Halos, One Arm Rows, Curb Calf Raises, Goblet Squats, Farmer Carry, Figure 8’s, Kettlebell Lunges with a twist, Around the world, WW2, Swings.

    Nancy Lopez: Curls, Rows, Lateral Raises, Skull Crushers, Helicopters, 6inches,

    BoBerry: Racket Squats, Lunge Press, Lion Kings, Single Leg Deadlifts

    Fudd: Clean Press, American Hammers, Flutter Kicks.

    Mudslide: Demo’s the Turkish Get Up. that’s time. THAT’S TIME!!!!! BTTF

    COT: Counterama 5, Namerama, Announcements, YHC took us out. Prayers to Gomer, Fudd and Pigskin as they will be leaving soon for a Medial Missions Trip to Honduras. Safe Travel Fellas.

    NMS: A few of the SOJ folks have been talking about starting a new AO closer to home for Tuesdays for a while now. It was time to just get after it, Old Hundred Elementary (1501 old hundred road, Midlothian VA 23114) is less than 5 miles for most of the PAX who attend Satan’s Hill and Timberwolf. YHC has dreamed of a dedicated Kettlebell AO at SOJ after attending Circus Maximus over the Summer. It’s a great addition to the week to mix with bootcamps and running days.

    The PAX this morning was quite impressed with the AO. Especially the lighting all the way around the school. Huge Parking lot and many other options to mix it up. It was great to have Fudd cross the river to check out the AO with us for the first time. We won’t mention the cute 10lbs purple kettlebell that Nancy brought to the workout. Thankfully, we all brought extra’s. Mudslide and his two 45lbs hammers (enough said). We hope BoBerry brings back the Lion King. Guys we will be back next Tuesday. Old Hundred Elementary bring some Kettlebells. 35lbs is a good starting weight.

    See you in the gloom
    Oyster

  • This Is a Backblast Title

    This is the start of the backblast. Opus, Mr. Holland, and YHC ran a bit more than 4 miles. This is the middle of the backblast. Names, numbers, Opus took us out. This is the end of the backblast.

  • No Love for Duck Butter…

    13 lucky gloom warriors flash mobbed NoToll for a DTH beatdown, including TWO fantastic FNG’s, neither of whom were nicknamed Duck Butter – sorry Hardywood. Here’s how the PAX claimed victory over the day:

    The THANG:

    WARMERAMA:

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Tennis Courts
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Mosey to the bleachers for DORA THE EXPLORER:
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps (or Step-ups)
    • x300 Flutters (2-ct)
    • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 man-made object before returning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/object)

    COP #3:

    • Mosey to the Pavilion for a DIRTY MCDEUCE:
    • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Diamond Merkins, Ball Dippers (2-ct) & Crunchy Frogs

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  On Sunday after church YHC met Gabriel Dongieux who turns out is also a VMI Alum, class of 2012, and who’s older brother was in my class of 2005 – small world! He just returned this last year to RVA from starting his career in Atlanta as a mechanical engineer (hence the nickname Flywheel), and lives in Mechanicsville. He’ll likely roll with the Daville guys, but it was such an honor to give him a hearty F3 welcome at NoToll. Welcome Flywheel!!! Our other FNG is a neighbor of Doner Kebab, an avid outdoorsman and master meat cooker – yes, many nickname possibilities there – but welcome Dry Rub!!!  It was great to have solid numbers, even if it it wont last long with some other great SOJ Tue AM options opening up. Thank you for giving me the pleasure of leading brothers! Yours in Faith, DTH

    Announcements:

    • New SOJ AO “Bermuda Triangle” at Goyne Park every Tue AM 0530
    • New SOJ OTB KB workout at Old Hundred Elementary every Tue AM 0530
    • SOJ Leadership Development – contact Rosie if you want to join in the discussion
    • Frozen Triangle on 1/21 (see Preblast) – get your HC to Rosie or Gumbo ASAP

    Prayer Requests:

    • SOJ Leadership development – unity, vision, and impact! 
    • For our brothers on IR – if you know them, send a word of encouragement today!

  • What the Fox?

    An elite 8 ventured out under the halo of a ringed moon. The air was cool and crisp. Mumble chatter aplenty, inversely proportional to the hills which were also many. We saw the spectacular decorations and lights across the street from Ronnie’s, some ventured north of Patterson, and others hit Starbucks.

    The title comes from a giant fox, or miniature coyote, that emerged while YHC and Bleeder were catching up post run. The fox quickly spotted us and retreated back to the shadows.

    Bleeder took us out.

    Announcements:

    • See Slack for routes
    • Frozen Triangle – HC on Slack so that they can get a head count
    • Bear Creek 10 miler – March 12 – sign up

  • 4 million barrels of bourbon

    3 DaVillians posted on a cool Monday morning to start their week off right.

    • COP
      • SSH, invisible jump ropes, DonQs, arm circles, helicopters, cherry pickers, copperhead squats, mountain climbers, merkins
    • Triple check
      • P1 – run inner bus loop, P2 – 2-legged mountain climbers, P3 – lunges
    • Negative triple check
      • P1 – negative pull up (count to 10), P2 – negative merkin, P3 negative squat
    • 4 corners at tennis court
      • R1 – C1 x 10 merkins, C2 x 20 squats, C3 x 30 mountain climbers, C4 x 40 SSHs
      • R2 – C1 x 20 merkins, C2 x 30 squats, C3 x 40 mountain climbers, C4 x 10 SSHs
    • Mosey back to flag, finish up with some stretching
    • Notes
      • Good mumble chatter as always
      • Frozen Triangle on January 21st

  • Watch out for the PTA

    6 strong, including a FNG, came out to a packed parking lot at Punisher. We got out of the way of all the PTA attendees and got after it:

    COP: SSH, Don Qs, Helicopters, Ukrainian Soldiers, Merkins, LBCs

    Mosey to side of school: Alternate Bear Crawl & Lunges down to blacktop. Partner up for min Dora: 50 Merkins, 100 V-Ups, 150 Jumpsquats. Mosey over to playground for 4 sets of Merkin-Ups and WWIIs. Head over to benches: 4 sets of 30 Dips and 10 Deep-slow squats.

    Partner up again: 3 rounds of 20 PLTs then some B2W and Chicken Peckers. Back to the front of the school for a Triple Check of HRMs, Reverse Crunch, & run the loop. 1 min of Mary and finish back at the flag.

    NMS: FNG Full Nelson posted on recommendation of a friend. The double-respect FNG put in solid work and will be back. EF Hutton joined YHC on a Monday double dip after Flo’s solid VQ. Whitesnake thinks he’s a Punisher regular now but he needs to Q a few more times before qualifying for regular status. Good to see 40 Whacks back out and he was even nice enough to dress in same outfit as the Q.

  • Take 5

    5 of SOJ’s finest mosied out to SH to start the week right. According to the full moon here is what transpired.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Run to each mailbox on right. Starting at 10 and adding 10 each mailbox PAX chooses exercises. Keep going to 100. Then climb back down reverso. End with mailbox sprints between 2 MB’s and then walk 1 MB. All the way to entrance and back. Run back to flag stopping at each intersection for 20 lunges.

    Announcements: See slack, Frozen Triangle 1/21.

    Prayer Requests: None

    Bullseye took us out in prayer.

    Make Today Awesome!  

  • Graveyard Shift

    Another Providence Elementary version of the Graveyard Shift. 2 of us managed to make it out of the bed and to the Providence Elementary campus. Here’s what we did.

    Warmup in the covered main entrance.

    SSH IC x15

    Imperial Walkers IC x10

    Don Quyotes IC x10

    Seated arm circles holding legs off ground IC x5 then reverse x5 then bring legs in and out x10

    LBCs IC x10

    Mississippi Prom Dates (just like Alabama only in crab walk position) IC x10

    Merkins IC x10

    Mosey over to the soccer at the top of the hill

    Run down the hill then Bernie Sanders up x2

    Crab walk down the hill then bernie up

    Reverse crab walk down the hill then bernie up

    Side shuffle down the hill then up repeat opposite side x2

    Mosey over to the playground in the school bus pick up area on the other side of the school

    Timer runs to end of the bus and back about 100 yards each way while other does

    dips x2

    modified pull ups x2

    decline merkins or planks x1

    Mosey over to covered main entrance

    LBCs x50

    overhead crunches x50

    heels to heaven x50

    heel touchers for just over 1 minute

    Class dismissed