Category: Richmond, VA

  • F3 HR : Ignite AO on VA Beach

    Warmarama : Various exercises 

    THE THANG :

    11’s : Pull Ups and Reverse Lunges

    Grab a bucket of sand : farmer carry between garbage can locations on the beach stopping at each can for Upright Rows with Bucket and Big Boi Sit Ups – Start at 5 reps of each exercises and increase by 5 reps at each stop all the way up to 20 then Repeato in descending rep order with Bernie sanders with bucket in between stops. 

    Partner in teams of 3 : One PAX farmer carries TWO buckets of sand in between life guard stations while the other 2 PAX pull a sled full of sand. Switch out at lifeguard station with someone else to farmer carry buckets then Bernie sanders on the way back with buckets and sled. 

    Repeat above circuit one more time

    Partner up in teams of 4. Pour out sand and fill buckets with ocean water. While holding bucket of water, three PAX does 5 reverse lunges, 5 overhead press, and 5 upright rows while the 4th Team Member pulls sled of sand backwards from the ocean to the lifeguard stand using a rowing motion then repeato back to the ocean and switch out. Complete when all 4 PAX have pulled the sled. 

    DONE

    Numbers, Names, Sunshine rooks us out

    Prayers for Icky’s friend who has a 10 year old needing a bone marrow transplant but his body is rejecting it; Prayers for Heartburn back in RVA recovering from jaw surgery 

    NMMS : What an awesome AO right on the VA Beach shore at Ignite Park. This park is built for military exercises with tons of different pull up bars, monkey bars, vertical rope climbing, etc. T Claps to Icky looking up F3 on his own and coming out uninvited. YHC invited FNG Pew Pew while seeing him on the monkey bars during the Q. Turns out he’s a Marine from Camp Lejeune just visiting. ABR (Always Be Recruiting) my brothers! HOO AH!

  • Just say no… to cool springs

    YHC arrived at the land of tomatoes with 4 minutes to spare. seeing 2 empty cars and no PAX, there was concern this might be a solo run, north of the river and north of the wall. Lo and behold 3 PAX rolled in hot and we left right on time.

    planned route:

    Take loop behind clubhouse

    Follow path onto Lyndon circle

    At end go right onto oakham Dr

    At end take left onto Colvincrest dr

    Take 2nd Left onto hughesland rd

    1st right onto Codygrove Dr

    At end go right on carywood Ct

    At end take path on left, turns into Blakenridge Ave

    Stay on for awhile, then left on Cool spring

    At end go right on Atlee rd

    3rd left on Halifax green

    Long way to left on hunters crest ln

    At end left on Janeway

    Next right on Giles spring Ter

    At end take path

    When path ends take a left on Dewitt 

    At end, take left onto Atlee station rd

    At end take a righ into Atlee rd

    Take second left onto Combs rd

    Unfortunately YHC was not aware the cool springs is not a runner friendly road. Thankfully, the locals knew better, and we audibled for the rest of the route. Still got in about 5 miles which was the most Tomato Run has done in awhile. Great job fellas!

    We also had a runner, a rucker, and a runner who areived just after the start.

    Numbers, names, Corned Beef took us out. Announcements: The Bridge, join slack, especially the leadership channel, join the Monday 7pm zoom call.

    NMM

    Great to see PAX YHC does not see often and some not seen before!

  • Copperhead Crossing

    After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure:

    Mosey to the basketball court for Warmarama:
    Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and started doing some track drills: High Knees, Butt Kicks, Karaoke (x2), Mario Jumps, Hurdle Drills, Striders.

    Mosey to the exercise circuit for 7’s – extended version. This is like an 11, but you only go up to 7. Exercises were hanging leg raises and burpees. In between sets, PAX ran to the top of victory hill and back.

    Mosey around the nature trail, avoiding the aforementioned wildlife, for Exercise two: Quad Check with Murder Gorillas, Plank Jacks, Pole Smokers, Jump Squats.

    Back towards the flag, stopping at the guard rail for 20 Dips. One minute of Raise the Roofs to finish things off.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts: Great work by the PAX on a run heavy day! We covered quite a bit of ground on the 7’s. Rock N Roll continues to be the epicenter for FNG activity. Our newest member is Short Circuit. He is an engineer who works with Outage at Dominion. He enjoys outdoor activities and repairing electronics. Fun fact, he is originally from Cameroon and speaks fluent French. Helluva first workout – way to push through! I originally named him Tim Taylor but decided to audible to Short Circuit after the group.

  • Back at the Wood

    YHC and House Party wrapped up the SOJ takeover week with a smooth run through the paved nature trail. Talked about his plans for an upcoming VQ – should be epic! Great catching up and getting ready for the Rock N Roll beatdown.

  • And now our watch has ended

    To bring a finale to SOJ takeover week YHC motivated himself by signing up to Q. When Wilson stated he was in, I modified the workout to accommodate. Us Respect guys need to watch out for each other. However Wilson bagged it so modify was a no go. According to the cycle enthusiasts here is what went down.

    Mosey to the crop circle for COP: 30 SSH, 10, DQ’s, 10 Helicopters, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 Merkins, 10 LBC’s, 10 Dollies, 10 Plank jacks. Mosey down the long winding road.

    The thang: Pipeline Triple check: Runner on pipeline, Hand release merkins, LBC’s. Mosey back up the road with some Sprints, Lunges, BS’s mixed in. Back to Ampitheater. Merkins up starting with 1 up to 15 on each step. Dips down, Squat jumps back up, WWII’s back down. Time was called BTF with 1 minute stretch to end the game.

    Announcements: Get on slack. If you are not ask someone who knows what they are doing to help you get on. Slack should be all things communication for F3 RVA. F3 Leadership zoom monday at 7pm. The bridge in Charlottesville: 1st Saturday of month, clown cars leave various locations.

    YHC took us out in prayer. Great followship at Libbie Market after. I learned I need to get a new watch, one like Bacon Bits!!

  • Bringing SOT to GridIron

    8 Regulars and 1 north bound traveler from the SOJ made their way out of the gloom and into the many opportunities for greatness that is GridIron. According to the Pickleballers this is what happened.

    Mosey to the first field next to the school for COP

    DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Hillbillies – 3 Burpees OYO, LBC’s – 2 Burpees OYO, Merkins – 10 Burpees OYO

    Mosey to front of school Doors SOT style

    Each door has a number we alternate between exercises Merkins, LBC’s and Squats do that many of the exercise you’re on. There are 32 doors

    Mosey back across towards the flag

    Stop in the parking lot for parking lot crawl, Bear crawl to each line start with 1 merkin at the first line, two merkins at the second increase at each line until 10 merkins

    Mosey to the original parking lot in the shade do some Man Killers

    Mosey past the Pickleball courts to the pull up bars

    Triple check Partner 1 is the timer and runs the small loop to the right, partner 2 does Jerkins, Partner 3 does Burpee Pull-ups (burpee into a pull-up on the bar) (these suck!!!! we will do more)

    Mosey to the hill next to the ball field

    11’s Bearcrawl up, 1 Jump squat, run down 10 Ball Dippers

    Mosey BTTF ring of fire American Hammers, Not so Lazyboys, Schrunchy frogs

    Numbers / Names Chumbucket took us out

    NMS:

    YHC has been to all these AO’s but it was during the Summer Tour a couple years ago, YHC has never Q’ed them in the past. This week has been an honor and a blessing to get out away from my normal PAX and visit with brothers that I haven’t seen in quit some time. Thank you for letting me join you this week.

  • Sun & Dust, Sweat & Guts

    Concluding a week of SOJ Takeovers, DTH brought the heat once again North of the wall… and there was Emoji, grinning ear to ear with a marshmallow ready on the skewer, eagerly anticipating whatever dumpster fire was about to take place. Here’s how we burnt the smores…

    The THANG:

    WARMERAMA:

    • Mosey around back to Atlee blacktop and circle up
    • Welcome & Disclaimer
    • CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee every time they sing “I get knocked down”!
    • A smattering of stretchy IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey over to the Bus Loop and partner up
    • CATCH ME IF YOU CAN:
    • P1 x3 Burpees while P2 Bernie’s …catch up and switch until lap completed, then go back for the SIX, then bear crawl the rest

    COP #2:

    • Mosey over to the school brick wall
    • Hoedown’s x10 IC
    • Dirty Hookups x10 Left + x10 Rt
    • EMOJI then produced on request a couple Carolina favorites:  
    • Mike Tysons x10 IC (plank with heels against wall, squat legs towards wall then push forward to merkin)
    • One-Legged Squats – other leg held behind x5, beside x5, in front x5 …done for each leg

    MERKINS FOR THE LADIES:

    • Plank up in a line for the walking ladies, and knock out x10 High Quality Merkins in their honor as they passed by

    COP #3:

    • Mosey past the Middle School to the dirt track
    • NO MERCY MILE:
    • x4 Laps around the track, each lap stopping at the 50yd line for either x25 Merkins or x25 Squats
    • Far end, Bear Crawl the curve (*Audible after the first lap to Bear Crawl grass instead of gravel for safety reasons…)
    • Near end, Lunge Walk the curve

    Mosey BTTF for SIX MINUTES OF MARY:

    • EMOJI demonstrated some No Cheat LBC’s where elbows touch knees, and we knocked out x10 IC
    • Rosalita Whips IC
    • Kimchi Twists IC
    • Flutters IC
    • DR W’s IC
    • DTH’s IC
    • Elbow Plank Alt Leg Lifts IC
    • Elbow Plank Alt Arm Punches IC
    • Stretch and slow the breathing

    COT:

    • Counterama # 7 (LIFO No Idea)
    • Namerama
    • Announcerama (see Comments)
    • EMOJI took the PAX out in Prayer

    NMS:  Dang gents, we are gonna feel that workout all weekend! Phew! Nothing like having the positive energy and enthusiasm of EMOJI to keep the PAX spirits up – it’s clear just how much the Daville guys have been missing you brother. Keep coming back! YHC was very impressed with the hard work these guys put in today to crush this beatdown of beatdowns. It’s always an honor to serve the hard stuff to those HIM’s who sink their teeth into it with relish. Thanks for having me Daville! Until next time, DTH

  • Takeover-N-Tunes

    A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile…

    The THANG:

    WARMERAMA:

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

    COP #1:

    • SEVEN OF DIAMONDS:
    • Escalating reps each round, mosey on the long sides, bear crawl the short side
    • x7 Burpees ea corner
    • x14 WWII
    • x21 Squats
    • x28 LBC’s
    • x21 Merkins
    • x14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea corner
    • x7 Heels to Heaven

    COP #2:

    • Sprints on the Soccer Field
    • 25%, 75%, 50%, 100%

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YARDSALE took the PAX out in Prayer

    NMS:  Quality time and conversation had with Chaplain in our far distant clown-car travels. Great to see the Daville guys again this week – they dis a great job slamming through the beatdown today. And yes, YHC “will be back” (think Terminator voice). SYITG…very soon…DTH

  • SOJ Takeover-Parking Wars

    9 PAX braved Satan’s Hill Monday morning. YHC started off on the wrong foot, by taking Roscoe’s normal parking spot.

    Warmup:

    -SSH X 25 IC(In Cadence)
    -5 Burpees OYO
    -Don Quijote’s X 10 IC
    -4 Burpees OYO
    -Imperial Walkers X 10 IC
    -3 Burpees OYO
    -Toy Soldiers X 10 IC
    -2 Burpees OYO
    -Arm circles forward/backward X 10 IC
    -1 Burpee OYO

    -Mosey up Satan’s Hill to the running path for log work. Partner up, 10 presses with log, 10 rows with log, waiting partner does squats, then switches are PAX doing reps finishes. 3 rounds.

    COP #1:

    Each Pax had a coupon and completed the following reps:

    -Curls X 25 SC(single count)
    -Shoulder press X 25 SC
    -Reverse lunges X 20 SC
    Run to end of parking lot and back. Repeat round with reps of 20, 15, 15
    -Flutter Kicks X 25 IC
    -LBC’s X 50 OYO

    Put up coupons, transition to DORA as follows:

    • 100 World War II’s
      -200 Merkins
      -300 Squats

    COP#2(ab Q-o-rama):

    • Dying cockroaches X 10 IC
    • Flutter Kicks X 10 IC
    • Suzanna Somers X 10 IC, ea side
    • Pickle Pounders X 10 IC
      -Alabama Prom Dates X 10 IC
      -6 inches hold for 60 seconds
      -V ups X 10 IC
      -LBC X 25 IC

    Finish out with Merkins around the world X 10 SC for each PAX

    Announcements: SOJ Takeover

    Prayer Requests: N/A

    PIXAR took us out in prayer. Welcome Pixar!

  • SOJ Takeover: I am Runner

    17 strong posted on another steamy morning to run and cycle some miles.

    Route – serpentine. Zig zag back and forth, parallel to Grove, between Hamilton and Shadwell/alley deadend, running on Hanover, Stuart, Kensington and Leonard. 4s turn home on Westmoreland, 5s on Woodlawn, 6s finish at Hamilton back up to Grove and home.

    In honor of our brother Lab Rat, who invented this route many years ago. It’s a pleasant, no hill, low traffic route and if you need to cut off early, you’re always near the school. SOJ takeover continues through the weekend. Backblast title was in reference to the classic runner’s outfit – no shirt, just the reflective vest – that boldly states ‘I am runner’, to YHC at least. I love it.

    Prayers to the family and friends of Fico’s friend and former colleague Mike who passed yesterday unexpectedly.

    -Singer